The E-Rundowne-RUNDOWN Monthly Newsletter of the TIDEWATER STRIDERS Running Club

May 2010 Edition TheThe e-RUNDOWNe-RUNDOWN Monthly newsletter of the TIDEWATER STRIDERS Running Club. One of the nation’s largest running organizations.

Come Join the Striders at ERR on May 29th Upcoming Events Saturday, May 1 St. John Apostle Stingray 5K/1 Mi Sunday, May 2 Jewish Fam Svs 5K & 8K & 1 Mile Saturday, May 8 Independence Mid School 5K/1 Mi Sunday, May 16 Adopt-A-Highway Saturday, May 22 Capernaum Stroll Roll 5K Saturday, May 29 Elizabeth River Run 10K/1 Mile Saturday, June 5 SHR Girls on the Run 5k Saturday, June 12 Eggleston OK5k and 1M 2010 ADOPT-A-HIGHWAY SCHEDULE Saturday, June 19 Meet on Shore Drive opposite Fort Story west entrance for cleanup along Shore CHKD RunWalk for the Kids Drive to Atlantic Avenue. Social follows in First Landing/Seashore State Park. New Venue Sunday, May 16 10:00 AM Sunday, July 11 10:00 AM Sunday, September 19 10:00 AM Sunday, November 14 10:00 AM For more information call Rich Hildreth at 481-9027 2010 ADOPT-A-TRAIL SCHEDULE Meet at the “Narrows” boat ramp parking area (west end of 64th St. off Atlantic Ave.) at First Landing/Seashore State Park for trail maintenance along Long Creek Trail and Osprey Trail. Social usually follows in boat ramp area. Sunday, June 13 10:00 AM Sunday, August 8 10:00 AM Sunday, October 17 10:00 AM For more information call Chris Catoe on 425-6556 or e-mail [email protected] The RUNDOWN - May 2010 The RUNDOWN - May 2010 - Issue Number 409 Tidewater Striders, P.O. Box 2121, Chesapeake, VA 23327-2121 or newsletter@Tidewater Striders.com Deadline is the 20th of every month, may be earlier during the holiday seasons. Letters and Comments are appreciated, please send to [email protected] Striders Service Directory Contents Board Of Directors Officers: Youth: Angelo Celesia [email protected] Striders Service Directory . . . . 2 Rich Hildreth, President (481-9027) Marketplace: OPEN [email protected] President’s Corner ...... 3 Membership: Jean Phelan Vice President (681-0248) Cathi Reade (Updates and Inquiries) Notes from the Editor ...... 3 [email protected] (717-8774) [email protected] Treasurer’s Report ...... 3 Sharon Rodier, Secretary (377-1269) Steve Patterson [email protected] Happy Birthday! ...... 5 [email protected] Nominations: Joan Gustaffson (621-6473) Dan Edwards, Treasurer (717-0259) [email protected] BOD Minutes ...... 7 [email protected] Photography: TriDuo.com (623-0892) Transition Zone ...... 8 Officers are elected by BOD from BOD and serve 1 [email protected] year terms from January thru December. WELCOME ABOARD! ...... 9 Programs: Nick May (426-6167) Board Members thru Dec 2010 [email protected] Running Grand Prix ...... 9 Bob Brunner (340-2068) [email protected] Publications: OPEN New Energy ...... 10 Rich Hildreth (481-9027) Publicity & PR: Jean Phelan* Dick Kole (481-9027) Last Call - 2010 Camperships . . . . 10 Race Committee Co-Chairs: Steve Patterson(406-0077) Distances and Paces for Track . .12 Rick Brown (499-5506) [email protected] [email protected] Dan Edwards* Volunteering ...... 12 Cathi Reade (717-8774) Scholarship: Dan Edwards* Recipe Corner ...... 13 [email protected] Social: Cathi Reade* Strider Walkers at Raleigh Relays .13 Sharon Rodier (377-1269) [email protected] Teams: Tidewater Striders Training Sites .14 Chairperson - Bob Brunner* Board Members thru Dec 2011 The Athlete’s Kitchen . . . . . 15 Amiele Barakey (757-650-2431) Senior Men’s- Mel Williams (531-9220) [email protected] Strider Profile: Sherry Celesia . . . . 17 [email protected] Master / Senior Women - Sheri Segal Suffolk YMCA 5k & 1 Mile . . . .18 Ryan Conrad (368-3019) [email protected] Women Open-Colleen Pak 481-4608 Men Open-John Adams 289-5676 Lions Journey for Sight 5k & 1 Mile 18 Dan Edwards [email protected] [email protected] Live by Example Rescue Run . . . . 19 Jean Phelan (681-0248) Men Masters-Tommy Nesson Christopher Farms ...... 19 [email protected] Triathlon -Gene Bachman - 467-0898 Lori Sherwood (406-1247) Colonial Coast Girl Scouts Sprint into [email protected] [email protected] Spring ...... 20 Walk -Steven Shapiro Deb Sommer (623-0594) [email protected] Thoroughgood Elementary PTA [email protected] Youth - Angelo Celesia (288-7715) Seagull Sprint ...... 20 Committees: [email protected] Strider Walkers Host Virginia Beach Adopt-A-Highway: Rich Hildreth* Triathlon: Mike Mitchell* Racewalking Clinic ...... 21 Advisory: Mel Williams Volunteer: Goody Tyler Striders on the Road 22 (531-9220) [email protected] [email protected] Striders Tweet ...... 24 Audit: Bethany Sanchez (471-8233) Walking: RUNDOWN Ad Rates . . . . . 24 Awards: Mary Beth Marshall (482-2304) Cindy Williams [email protected] Banquet: Dwight Kane (547-4014) Youth Programs: [email protected] Chair -Dan Edwards* The RUNDOWN is published monthly Budget: Dan Edwards* Coach -Angelo Celesia [email protected] by the Tidewater Striders, a non- Race Hotline Updates Community Service: Chris Catoe profit educational and recreational Mike Robinson (627-1500) (425-6556) [email protected] organization for running, walking and [email protected] triathlon enthusiasts in the Tidewater Constitution & Bylaws: Mel Williams Web Site Committee Chair: Virginia area. Opinions expressed in the (531-9220) [email protected] Tommy Neeson RUNDOWN are not necessarily those Elections: Curt Aasen Web Site Manager: of the Editor or the Tidewater Striders (622-1911) [email protected] Steve Speirs (478-6403) Board of Directors. Grand Prix: [email protected] Running: Bob Brunner * *Board members contact information is not re- Click for AD rate info Triathlon: Mike Mitchell* peated Please see their BOD listing for contact Walking: Lori Sherwood * information. 2 The RUNDOWN - May 2010 President’s Corner Treasurer’s Report Well, it’s the first of May, flowers are in bloom, pollen is on Mar-10 everything, I’m sneezing my head Income off, and I think we should all be Club Race: Distance Series 545.00 very thankful. The winter wasn’t too conducive for running, but I Elizabeth River run 467.00 think we’ve just had 30 to 40 days Donation-Major Race 2,500.00 of about the best running weather I Executive Race Committee 3,278.00 can remember. It’s hardly rained, the temps (with a few exceptions) Interest Income 38.86 have been between 45 and 70 and Marketplace 80.00 it’s been great. Membership 1,070.00 The interesting thing to me is how Scholarship Donations popular running is becoming. (Expo) 31.00 There doesn’t seem to be a plateau. Social - Awards Banquet 198.00 We’re frequently contacted about helping at another race, there Youth Dev. 590.00 seem to be more and more races Total Rev 8,797.86 on the schedule, or in the area, and the races seem to have more participants than ever. An example Expenses would have been the second week Club Race - Distance Series 4,849.62 in April. There was the Dismal Community Service 81.40 Swamp Stomp half marathon on Saturday, the Flying Pirate half marathon on Sunday, the Exec Race Committee 3,124.25 24 hour run on the Peninsula, and a 5K in Williamsburg that had part of the run on Duke of Gloucester St. in the historic area for the first time ever. Gen’l Ops 427.67 All of those races had high turnouts, all had appealing reasons to participate, and more is Mkt Place 930.00 on the way. Newsletter 500.00 We’re again heading into a busy month and a popular time of the year to run, before Team Entry Reimbusements 1,080.00 serious heat sets in and schedules become more iffy when school gets out. We should all Youth Dev. 1,188.50 be thankful for what’s open to us in this area. Total Exp 12,181.44 With that in mind, consider May. We have the St. John the Apostle Stingray 5K Run on Net Income (3,383.58) May 1, before the Kentucky Derby. The next day is the Jewish Family Services 5K and 8K runs. On May 8 is the reputedly fastest 5K course in the area at Independence Middle School, and on May 15 there’s the Dolphin Dash 5K. For a break you can pick up trash on Account Balances Shore Drive on May 16(and also enjoy pizza and drinks afterwards, complements of the Striders). There’s the Capernaum Stroll Roll 5K on May 22, and we finish up the month 2,143.58 with one of our signature races, the Elizabeth River Run on May 29. BankofAmer Checking 58,866.95 See you at the races, Rich Hildreth Restricted: Race for Breath 11,555.35 Notes from the Editor General Operations 20,000.00 Keep the articles coming. Speaking of articles, the Transition Zone makes a comeback Scholarship-General 52,000.00 this month. For those of you who have only known Allen and I for a few years will be Scholarship-Bashara 35,000.00 surprised to know that TriDuo.com was at one time just a family website designed to keep 32,000.00 my parents in the news about our racing experiences. Scholarship-PSEdw 6,500.00 Please send articles and pictures to [email protected]. Try to keep the Youth pictures below 3MB and make sure to include information about the subjects and who Total - Restricted 157,055.35 took the photograph. Total - All Accounts 218,065.88 See ya at the races, Ada Lester [email protected]

3 The RUNDOWN - May 2010 Tidewater Striders Race Schedule 1-May St John the Apostle Stingray Run 20-Jul Summer Series 3 16-Oct Susan Komen 5K & 1-Mile WT 5K & 1-Mi L. Isl. Park, Sandbridge, VB Norf Bot. Gardens Atl & Bdwalk VB Mike Daniels [email protected] Jean Phelan, 681-0248 Barbara Sutelan 423-5751 2-May Jewish Fam Svcs 5K & 8K Dick Brother, 481-6155 [email protected] 1-Mi WT Va Beach Boardwalk [email protected] 17-Oct ODU Acctg 5K Kim Stites or Sue Graves 321-2222 24-Jul Operation Homefront 5K and Norfolk ODU Campus [email protected] 1-Mi. Ft Story Randy Spurrier 567-1930 8-May Independence Middle School 5K Carol Berg 272-6122 [email protected] & 1-Mi [email protected] 23-Oct I Need a Lighthouse 5K Monica Reilley,464-3616 27-Jul Memorial Schol. 5K WT VB Boardwalk - 24th Street [email protected] Norf Bot. Gardens Kathy Wakefield 430-2000 22-May Capernaum Stroll Roll 5K Bee McLeod & Rich Hildreth [email protected] Boardwalk Terri Myers 404-1348 7-Aug ASYMCA Mud Run 8K WT 24-Oct Samaritan House 5K [email protected] NAB Little Creek Boardwalk - 24th St Sun PM 29-May Elizabeth River Run 10K & 1-Mi Brian Sagedy, 496-9267 Melissa Estrada 631-0710 WT Ntelos Pavilion Portsmouth [email protected] [email protected] Brian Sagedy, 496-9267 14-Aug Striders Mile & 1500M RaceWalk 30-Oct Wicked 10K [email protected] & Strider Picnic (Non-Strider/TS Supported) 5-Jun GOTR 5K Tallwood HS Boardwalk J&A Racing Mt. Trashmore Steve Durant [email protected] 6-Nov Race for Breath 5K WT Cathi Reade 717-8774 21-Aug Blaster Cove 8K VB Boardwalk [email protected] Ft Story Cathi Reade [email protected] 12-Jun Eggelston Services OK5K & 1-Mi Anthony Bozarth 13-Nov 1-Hr Postal RaceWalk Mt. Trashmore [email protected] Tallwood HS Debbie Redmond 486-2184 28-Aug ECSC 5K WT Steve Durant [email protected] [email protected] VB Boardwalk 14-Nov Alanton Mile 19-Jun Run-Walk for the Children Chris Bell 373-0693 [email protected] Alanton Elem Sch, VaBch 1-Mi, 2-Mi & 8K WT Norfolk 5-Sep Rock N Roll Half Marathon Cliff Myers 385-6654 Rob Levinsky 668-9269 (Non-Strider/TS Supported) [email protected] [email protected] VB Elite Racing www.rnrhalf.com 25-Nov Turkey Trot 10K & 1M WT 6-Jul Summer Series 1 11-Sep Wounded Marines 5K Mt Trashmore Var. Norf Bot. Gardens Regent Univ. Virginia Beach Dan Edwards 495-3551 Curt Aasen, 622-1911, Jean Phelan, Tim Crowley, 392-1434 [email protected] 681-0248 [email protected] [email protected] 4-Dec Jingle Bell Run 5K WT 10-Jul Childrens Miracle Network 5K TBA All Access 5K Old Dominion Univ Ft Story 5K WT Virgina Beach Amph Angela Courtney, 456-1119 Kim Rubin 410-2012 Dan Edwards [email protected] [email protected] [email protected] 25 Sep Neptune 8K WT 11-Dec Santa Shuffle 5K WT 13-Jul Summer Series 2 VB Boardwalk Brian Sagedy, 498-0215 Old Towne Ports Norf Bot. Gardens [email protected] Jeannie Martin, 488-9161 Curt Aasen, 622-1911 2-Oct St Mary’s 5K & 1-Mi [email protected] Dick Brothers, 481-6155 Ft Story [email protected] 18-Dec Seashore Ultra Sonja Basisic [email protected] First Lndg St Park 17-Jul Allen Stone Rn-Sw-Rn & 5K 9-Oct All American Beach Ford Mel Williams VB Oceanfront 5K & 1-Mi [email protected] Mike Wilson 804 236-9610 Kingston Elem School Kings Grant, VB [email protected] Betsy Kainer 428-0322

Briefs Volunteers Every weekend and almost every Adopt - A - Trail e-Rundown day there are Striders volunteering 4/25/10 and racing all over Hampton Roads If you wish to change the e-mail address Amiele Barakey where you receive the e-Rundown, please and beyond. After a race or volunteer e-mail Cathi Reade, Co-Membership activity, take a few minutes and Joe Benson Chair/Database Administrator at write a brief report and e-mail to Chris Catoe* newsletter@TidewaterStriders. [email protected] with your Darcy Mahler information. Thanks in advance for your com. Share your news with the assistance. membership. *Adopt-a-Trail Coordinator

4 The RUNDOWN - May 2010 Happy Birthday! In April, 145 Striders are celebrating their birthday and 24 are MOVING ON UP to a new age group. Tammi Dulaney May 03 Kara Morien May 19 Matthew Mitchell May 03 Steven Froncillo May 20 John May May 05 Jennifer Cowell May 20 Caryl Sawyer May 05 Grace Van Buskirk May 20 Benjamin Potts May 10 Herlinda Sweeney May 22 Roy Blakeburn May 11 Arne Jakobsson May 22 John Plemmons May 11 Herb Perlin May 23 Brianna Kelly May 12 Roxy Day May 23 Susan Snead May 13 Mark Flemmer May 29 Robin Kloeppel May 16 Paige McGill May 29 Kathleen Mcallister-Morgan May 16 And a belated April Happy Birthday Anne Marie Pastorkovich May 16 Wish... Max Yeager May 17 Gene “Casper” Edwards April 15 Zac Cadieux May 17 This month’s birthday honoree is Ben Potts who is aging up. Ben is one of the many Striders who has figured out how to race and volunteer. as you see him doing either at many events.

5 The RUNDOWN - May 2010 19TH ANNUAL BREEZY POINT TRIATHLON 1k Swim ◊ 20k Bike ◊ 5k Run

SWIM, BIKE & RUN AROUND THE WORLD’S LARGEST NAVAL BASE! Download race applications, register on-line and view race details at www.breezypointtri.com

JJUUNNEE 66,, 22001100 NNAAVVAALL SSTTAATTIIOONN NNOORRFFOOLLKK 6 The RUNDOWN - May 2010 TIDEWATER STRIDERS BOARD OF DIRECTORS MEETING Minutes for March 1, 2010 Rich Hildreth called the meeting to order at carried 8-0. 6:42 pm at Virginia Beach Neptune Festival Information about volunteer requirements Office. All board members were present needs to be posted to the web site and sent More Shamock except Steve Paterson, Deb Sommer, and out to the members again. This information Cathi Reade. will help our members know when and Volunteers Minutes of the Feb 2010 Board meeting where they can volunteer to be eligible for Support of Walkers and were approved as amended. grand prix credit. Race Walk Judges President’s Report: New Business: Hartley Dewey Rich welcomed Ryan Conrad our newest The spring general membership meeting Steve Durrant board member. Rich thanked him for is in the planning stages. Jean, Deb and joining the board. Amiele attended a presentation at the P2Fit Paula Graham Linda Janssen Rich thanked Dan and all volunteers for facility where the membership meeting their hard work organizing and running will be held. The meeting will consist of Buddy Levitin the Distance Series. Even with the a fitness clinic and the required general Carl Mallet membership meeting. Adult beverages weather issues the series was a wonderful Marjorie Mallet success. Rich also thanked Dwight Kane will be available. Kathy Nash and Marybeth Marshall for their work We will need to appoint someone to the organizing and hosting the banquet. vacate board member seat. Dan made a Judy Paschall Rich mentioned that after two years of motion to appoint Dick Kole to the vacate Lis Shepard wonderful events Dwight would like to step seat. Motion passed 8-0. Rich will extend Lori Sherwood an invitation to Dick Kole. down and not be the banquet chairman. Heidi Sleasman During the Shamrock sports festival the Committee Reports Bill Spruill striders will be manning a booth. At present Race Committee: Cindy Williams it appears most of time slots are filled. Dan presented costing information about Diane Zinn The next trash pick up is on March 16. an insurance policy that would cover the We would like as many people as possible Striders race equipment. The policy will Tidewater Striders Booth to attend to get both sides of shore drive cost approximately $1700.00 per year. at Shamrock Expo The policy will run from March 1 2010 to cleaned for the Shamrock event. An Amiele Barakey additional notice will go out via email to Feb 28, 2011. Jami Brill all members. Dan made a motion that the club purchase Betty Brothers VP Report: insurance to cover the race equipment. The strider 8k water stop will be Saturday Motion passed 8-0. Dick Brothers and still needs volunteers. Dan presented an overview of the Race- Dan Edwards it presentation that some of the board Treasurer’s Report: Dave Harrah Dan Edwards presented the February members attended this past month in Rich Hildreth financial reports. Virginia Beach. Dan requested permission to continue discussions with Race-it for on- Mike Kottmer Old Business: line membership and race registrations. Banquet: The Fort Story facility will be Irene Kottmer Walking Committee: Please see report available next year. The demolition of Dave McDonald the building for the new facility has been Submitted by Steve Durrant: Kathy Nash delayed. Teams: Judy Pascall The review of the awards policy and We will have 26 members participating on procedure will be placed on the agenda for teams for the different shamrock races. Steve Patterson next month. A discussion was held about Meeting was adjoined at 8:11pm Ann Stern the lack of a female over-all award being Respectfully submitted by Sharon Rodier presented at the banquet. It was noted that more communication with the members concerning nominations for yearly awards needs to occur earlier in the year. Lori made a motion that the board accepts the revised Walking Committees Policy and Procedure as presented. The motion

7 The RUNDOWN - May 2010 Transition Zone this year we headed to Tyler. by Allen and Ada Lester John is truly the wizard of aero. In the 80’s aero and bicycles were not connected. John more or less invented the science of bicycle arerodynamics through his innovative use of wind tunnels to test rider position and equipment design. John told us, “I insisted that Greg LeMond use aero bars for the 1989 Tour de France. Greg resisted. I took We first met John Cobb in 1995. Having the Gulf Coast Triathlon in Panama City him to the wind tunnel and put him on the competed in our first triathlon in 1994, Beach, Fl. From time to time he would power meter with and without aero bars.” we were becoming serious about triathlon send us one of his new innovations to try Greg ended up using aerobars that enabled techniques and in particular triathlon out. We recall the bike shoe cleat wedges him to set the all-time fastest time trial specific bikes. For that first triathlon, that optimized foot position for maximum in history and crush a 50 second deficit we rode steel framed, triple chain ring, power. Then, there were the seats. You for victory in the ‘89 Tour de France. Schwinn touring bikes. Ada’s even had a know, the strange looking ones with the John’s wizardry would later launch Lance rack on the back! Tri bikes were evolving open space in the middle. John once Armstrong on the way to a record seven and were not yet a fixture at local bike asked Ada, “How did that saddle feel?” Tour de France victories. Hanging on the shops. As chance and luck would have Ada’s reply, “wow, I’ve been riding it for wall in John’s home office is a framed it, we ended up calling Bicycle Sports in 3 months and haven’t even thought about Tour de France yellow jersey. It bears the Shreveport, LA. Why? We’re not really it. It feels that good!”. His seats are good, autograph and thanks of Lance Armstrong. sure. They had an eye catching ad in the very good and available at cobbcycling. So why the heck did we go all the way triathlon magazines at the time and sent out com. Hopefully, they will come soon to a to Tyler, TX for these bikes? Well, John this cool catalog with all sorts of triathlon local dealer. is an old friend and why not be fitted by tips. On the other end of the phone that John has since moved his base of operations the guy who put Greg Lemond and Lance day was John Cobb. We had no idea who to Tyler, TX where he specializes in the Armstrong on top of the cycling world. John Cobb was, but he was one of the most production of bike seats, frame design and And, of course, it doesn’t hurt to have the helpful people we had ever talked to. He aero testing. Although he is no longer in world’s best bike mechanic taking care of answered all our questions about triathlon the retail bicycle business, he had told us all the modifications we wanted done to bikes and after really feeling us out about numerous times, “When you are interested the bikes. Next month, we’ll explain the our riding experience, performance in new bikes, come see me in Tyler.” changes we changes made to the bikes and expectations, race plans and goals, he And before we go on, some clarification is why. About the only thing still stock are the recommended Softride Qualifies for us. frames, forks and wheels! Softrides use beam technology to absorb in order. Many of you only know TriDuo as road shock and in their heyday were the the sports photography guys. You have seen See ya at the races, with a camera or choice of many of the top pro triathletes us hovering with cameras, however TriDuo goggles/bikes/running shoes!! and earned their share of podium finishes is actually short for Triathlon Duo, Allen at Ironman events. To obtain the proper and Ada the triathletes. Somewhere in the fit John had us send him all sorts of body 2004 timeframe the sports photography part measurements; inseam, elbow to finger took on a life of its own and we quickly tips, and on and on. We were fitted over the discovered that you can’t shoot and race at phone, so-to-speak, and the bikes turned the same time. We stopped racing. out to be ideal; race worthy, comfortable We had done quite a bit of research on tri and enjoyable. And sadly, Softrides are no bikes and came up with a brand. We asked longer made due in part to one of biking’s John what he thought, “Those frames are great innovations, carbon fiber frames. not right for you, the dimensions don’t fit Well, it turned out that the gentleman who you. Let ‘me’ do some research on frames gave us so much of his time and expertise and figure out what bikes would work for was none other than cycling aerodynamics you guys.” Felt carbon fiber tri bikes came legend John Cobb. We were just rookies out on top, but finding them was the issue. in the triathlon pecking order, but John All new 2009 models were gone by the end treated us like we had just won the Hawaii of 2009, so John ordered 2010 Felt B14’s Ironman. That’s John. in January. And apparently Felt Tri bikes are the hot ticket in 2010. Late February to We competed on those original SoftRides early March delivery date slipped to April for nearly 10 years. John rebuilt them once and even then John wasn’t 100% sure he and even did his magic with a custom paint was going to get them. On March 30th job once. John fitted us several times when John’s e-mail played our number, “Your our paths crossed and that usually meant bikes will be here Friday.” On April 2nd of TriDuo’s start of a comeback. copyright Marathonfoto 8 The RUNDOWN - May 2010

WELCOME ABOARD! Suffolk, VA Christopher Kobiela Matt Trangenstein Chesapeake, VA Amy Ziegler Tabetha Donald Kade Gagnon Jenny Dearmond Tyler Tsosie Donald R. Moberley Parker Green Lainey Tsosie Geoff MacMurrary Natalie Eden Melanie D. Dunn Isabelle Donovan Gannon Merry David J. Hrymlak Dana MacMurrary Raymond Gwin Mark Donald Johanna Wichmann Rebecca Gwin Korrina Donald Virginia Beach, VA Sara McKean Dannielle Hall-McIvor Grace Myers Julie Durka Patrisha Wyatt Meghun McMullan Michael A. Martinez Holly Dalby Ric Peregrino Jim Holden Tammi Dulaney Bianca Peregrino Brent K. Russell Larry D. Powers Maria B. Adams Michael Jessup Helena M. Brown Hampton, VA David Jessup Heather Stowe Janen Christmas Salome Jessup Kathryn Sparagno Midlothian, VA Sindy Jessup Gabrielle Badura Rashon Christmas Judy Lyman Mary Ann Swift Norfolk, VA Debra Lee Allen Lynette Mason Jason Myers Douglas E. Moore Veronica Gross Jason McCarthy Dawn Griffith Judith Kaplowitz George Haller Kenneth Follette Louis “Louie” D’Angelo Noah Hickling Michael A. Green Andrew “Andy” D’Angelo Pam Wiltshire Chet K. Wiltshire Nicholas Chocas Ashleigh Mae Clinton Matthew Richardson Parker Gross Anthony Corbine Ethan M. Martinez Messiah Pearson Angela Saunders Windsor, VA Rocco Montini Melody “Dan” Johnson

Running Grand Prix The following Striders have finished all the running Grand Prix races so far this year (through the Suffolk YMCA 5k). Betty Brothers John Carroll Michael Kottmer Tommy Neeson Gary Searcy Ally Speirs Roland Tsosie We need more new members like, Matt Trangenstein, who is shown above leading the New Energy runners in a pre-race stretch at the Suf- Well we dropped from 45 to 7 but that doesn’t mean folk YMCA 5k & 1 Mile Run. Matt is the coach of the New Energy Suffolk you are out of the competition for Grand Prix Awards branch. Photo provided by Sherry Celesia. next up is ERR. Current Running GP Standings

9 The RUNDOWN - May 2010 New Energy Tidewater Striders Youth Running Group Coach: Angelo Celesia [email protected] 288-7715 I would really like to thank our committed and dedicated coaches who help these Last Call - 2010 Camperships kids countless hours throughout the year - you see, sometimes these things are The Tidewater Striders Youth Development Program will again this year offer financial contagious...... and once again, our assistance to Strider youth members attending cross country or running camps this kids are getting it. summer. The amount available for each camper is dependent upon the number of applicants. They can tell what you guys are all about. Applications are due by Sunday, May 16th containing the following info: Thanks to: 1- Youth member’s name, address, phone number; Matt Trangenstein 2- Name, address/location and dates of camp, John Gresock 3- Number of years of Strider membership and Strider races run or volunteered in Jon Leiding past 12 months. Rene Fariss Email applications to Dan Edwards, [email protected]. Call Dan at 495-3551 with Ann Stern any questions. Glenda Dennison Shane Keough 2010 Youth Grand Prix Schedule Tom Walsh All races are 1 Mile Mike Kottmer May 1 St John the Apostle Catholic School Alex Yerkes May 8 Independence Middle School Frank Azzarello Aug 14 Strider Mile Debbie Redmond Sept 24 Larchmont Rat Race Angelo Celesia Oct 9 All American Beach Ford Sherry Celesia Nov 14 Alanton Elementary School Nov 25 Turkey Trot 1 Mile Links for Current Standings: Female Male Important New Energy Links New Energy Coverage in Suffolk News-Herald Register for New Energy Local coverage about the Suffolk Branch of the New Energy Team is online. Coaches always needed New Energy Page at Tidewa- As New Energy has surpassed the 110 member mark, nny help would be greatly terStriders.com welcome at both the Mt Trashmore and Suffolk locations - contact Coach Angelo if you are available. Facebook Two training Venues Practices are Tuesday and Thursday at two venues. New Energy Calendar Virginia Beach - with Coach Angelo Celesia at Mt Trashmore See the flyer Suffolk - with Coach Matt Trangenstein, at Kids Zone Park. See the flyer.

Kudos to the New Energy coaches for trying to include all aspects of athletic training in their training sessions. In Apri, they even had Strider Member and Nutrionist to Navy Seals at practice to speak to parents about nutrition for the young runers.

The RUNDOWN - May 2010 Track Work Part 1 Distances and Paces for Track Work Part 1 of the track work series discussed Track work should be done at a hard the importance of track work. The purpose pace between 75-90% of max heart rate of that article was to show how track work depending on the length of the interval. is a valuable tool to train your body to Shorter intervals, 200s, 400s, and 600s, run faster. Part 2 of the series will discuss should be run between 85-90% of max distances, pace setting and rest intervals for heart rate. Longer intervals, 800s, 1000s, track work. 1200s, and 1600s, should be run between Track work can consist of many different 75-85% of max heart rate. The pace times distances. Typically, tracks are 400 meters should be set based on race pace for an for one lap or four laps to a mile. For upcoming goal race. For example, a 10K between work intervals will decrease. shorter road races, 5Ks and 10Ks, 400 and goal of 45:25 would mean 400s should be As mentioned in Part 1 of this series, it is 800 meter intervals are essential to proper run between 1:34 and 1:38. beneficial to do track work with a group. training, however with 15Ks to marathons, Rest intervals vary depending on fitness It helps you push the pace and gives you 400 and 800 meter intervals are not as level and the length of the hard interval. others to work with to complete the hard important. When training for the longer Using the example above the rest interval work. Local options include group track distances, 1000, 1200 and 1600 meter for 400 at 1:35 should be between 2 and 3 workouts from Final Kick every Tuesday intervals, as well as longer ladders, are minutes for runners new to track work. For starting at 5:30 from the store. All paces, very beneficial. Shorter intervals are useful runners who have been doing track work for distances, and ability levels are welcome. for longer distances in the early stages of some time, the rest interval can be between The Tidewater Striders website provides training, but not as important in the later 1:35 and 2:00. The goal of the rest interval more options. If you can’t make any of the stages of the training. Ladders, for those is to allow the body to recover enough to be scheduled workouts, ask around and form not familiar with the term, typically start able to repeat the work interval at the same your own group. with a short interval and progress to a long pace or slightly faster multiple times. The Bottom line, you must get out on the track interval and then go back down to a short rest interval can be a complete rest (i.e. no regularly in order to reach your running interval. Ladders can include any number running) or a recovery interval where you goals for the season! of distances. A ladder will be similar to the jog for the period of the rest interval. Your following: fitness level and the purpose of the track Todd is a competitive distance runner, age group triathlete and dualathlete and, a 400/800/1200/1600/1200/800/400. session will determine the length and type of rest or recovery interval. As your fitness USATF Level 1 Certified Coach. Contact level increases, the time needed to recover him at [email protected]. A Big Thank You to VOLUNTEERING the Striders by Rich Hildreth The Striders $1000 contribution to the The subject of volunteering comes up from At all other races, the Striders provide Princess Anne Garden Club for the time to time for a variety of reasons. The finish line services and results. You can Trail Center exhibits at First Landing is principle reason is usually associated with only gather volunteer points at these races appreciated more than you’ll ever know. Grand Prix points or scoring, but there are by working at the finish line. That is not to With a daunting price tag of $500,000 other reasons as well. say that helping out in another capacity is for the exhibits to be housed in the new The generosity and involvement of not a good thing, only that it won’t help you building, the Striders contribution has Tidewater Strider members in support with volunteer credit. gotten us off to a good start. of the club and of the community is In addition, there are community service The PAGC has committed $50,000 toward remarkable and really sets a standard that activities that the Striders perform that the project, and is assisting the Park in few other organizations can equal. will also count for volunteer credit. These working to raise the rest of the money.....of To accumulate credit for volunteering you include the adopt a highway pickups, the which the Striders $1000 is the first! must help out or contribute to a strider adopt a trail work crews, and helping to coach the New Energy group. We’re currently working on a power point function of some kind. presentation about the project with the First and foremost are races. If the Striders Further, if you contribute to the Rundown, Park, and will be available for a program if own the race, helping out with any activity or the web site you can also accumulate you’re ever interested. at the race will garner volunteer points. volunteer points. These include the distance series, the Finally, we have a party every year Again, please send our thanks to the Elizabeth River Run, the summer series, to specifically honor our most helpful Striders. the memorial race, the Strider mile, and the volunteers, so if you simply wish to have Sincerely, Turkey Trot. a good time, come and volunteer and we’ll Nancy Dickerson try to show you one. 12 The RUNDOWN - May 2010 Recipe Corner Strider Walkers at Raleigh Relays by Sheila Bailey, RD - Racewalk Nutritionist ACSM Health / Fitness Instructor by Steve Durrant Certified Adult Weight Management -WeAreFit.net The Raleigh Relays are held at North Carolina State University in I invite you to send me your favorite recipe to March each year. It is a well attended invitational track and field “make-over” if you would like or to find out how meet with college teams represented from through out the eastern nutritious it might be. E-mail me at WeAreFit@ U. S, plus a few from other regions of the country. Friday is the cox.net or send by snail mail to 824 Etheridge Avenue Norfolk, VA 23502. Sharing recipes can trials day for each event with the finals held on Saturday. Last year be as informative as sharing our tips on running an open, all-comers combined racewalk for women and men was which can be a valuable resource for those that added as the first event on Saturday. It was a 3000 meters race for are new to our sport. Experience is what we can women and a 5000 meters race for men. This year it was changed pass on to others and that includes FOOD recipes! to an open 5000 meters racewalk for both men and women. Some Strider walkers jump at the chance to compete in judged racewalk Lycopene, beta carotene, and flavonoids, may not sound like events where racewalk judges insure that the two IAAF/USATF something good to eat but these phytonutrients will help keep you rules of racewalking are observed by all competitors. I happen to healthy and strong. Lycopene found in tomatoes and watermelon be one such individual. not only taste good but easy to grow. Simple way to use tomatoes Last year four of us (Paula Graham, Bill Lipford, Nancy Hallingse, is just slice, put in-between 2 slices of bread, add a little mayo and and I) dragged ourselves out of bed, gathered at designated pickup you have a tasty sandwich in less than 5 minutes. Watermelon can points in Tidewater where I picked each one up, and then drove on be eaten alone or toss it into salads show in the recipe below. to NC State University in Raleigh, NC. When we arrived we had Why grow local? You will get exceptional taste and freshness and very little time to warm up before the race started. For me, the safeguard your family’s health. If you are trying to cut down on race was a disappointment as I struggled to finish. My hip flexors sodium, add more fiber to your diet, reduce risk of heart disease, were very tight from the long drive and short warm up. My legs increase potassium, and decrease blood pressure, keep your skin and feet seemed to refuse to move as I struggled around the track. healthy and reduce trips to the dentist due to getting more vitamin I finished with a personal worst (PW) time for 5000 meters. C into your diet -home grown gardening is the way to go. This year Paula Graham and I again registered for the racewalk. 8 top easy to grown veggies and 2 easy to grow herbs are: tomatoes, Bill Spruill and Buddy Levitin joined us. Judy Paschall also signed watermelon, cucumber, peppers, yellow squash, zucchini, on to make the trip, but as the team photographer and cheering eggplant, radishes, rosemary and basil. section. Unfortunately, an untimely injury would keep Buddy at home. Based on our previous year’s experience, we drove to Raleigh the day before the event and spent a restful night in a hotel Watermelon Feta Salad before the race. Ingredients - makes one serving 2 cups seedless watermelon chunks The next day – race day - the weather was ideal. The sky was clear 1/4 c black olives and the temperature hovered near 40 degrees. Paula had a great ½ cup Feta cheese race finishing in under 34 minutes (33:46:72) which is her personal 4 cups arugula, rinsed best. I was off my personal best time, but finished over two minutes faster than my race time from the previous year. Good fortune was Vinaigrette not with Bill. He was unable to maintain proper racewalking form 2 Tbsp olive oil during the race and was disqualified. Judy produced an excellent 3 Tbsp balsamic vinegar photographic record of the race for us. On balance it was a fun Salt and pepper to taste if desired trip and we’re looking forward to participating in the 2011 Raleigh Relays Racewalk. Toss watermelon, olives, and cheese in a bowl, divide and arrange on beds of arugula. Drizzle with the balsamic vinaigrette and enjoy!

Nutrients per Serving Calories 353 Protein 15g Fat total 12g Carbohydrate 30g Cholesterol 66mg Sodium 1157mg Vitamin A 412RE Vitamin C 41mg Calcium 551mg Dietary Fiber 4g Notes: • Without Olives sodium would be 864mg • Dressing is 268 Calories Raleigh Relays Strider Racewalkers: Bill Spruill, Paula Gra- ham, Steve Durrant, Judy Paschall Photo by Linda Spruill 13 The RUNDOWN - May 2010 Tidewater Striders Training Sites Weekday Training Weekend Training Location: Seatack Recreation Center Location: Visitor’s Center of First Landing State Park Coached Swim Workout by Betsy Durrant Days: Saturdays Days: Monday & Wednesday Time: 7:00 AM Time: 6:30 - 7:30 PM Distances: Varies. We run from 12 to 20 miles depend- Pace: All levels welcome! ing on training for marathons Reason to swim with us: The only way to improve Pace: Generally 9:30 miles your swim split is to swim, so join us in the water for a Number of runners: Varies. Ranges from 4 to 10 coached workout. The cost is $3 per class; punch cards Reason to run with us: We run at a pace representa- are available at the front desk. tive of middle of the pack marathoners and are a diverse Contact: Betsy Durrant ([email protected]) group with discussions that include anything. We even discuss politics and religion. Location: Group meets at Running Etc, 1707 Colley Contact: Rich Hildreth @ 481-9027 or 377-4130 Ave., Norfolk. [email protected] or Doug Days: Tuesday and Thursday evenings Dugroo [email protected] Time: 5:30 PM. Location: Final Kick Sports at Great Neck, VB Tuesday workout: 5-8 miles total interval distances Days: Saturday morning range from 400 meters to 1 mile. The workouts are Time: 7:30 AM located on a measured Graydon Ave.“street course” in Distances: Long run in First Landing State Park West Ghent. Geared for runners with 5K pace of 5:30 to Pace: All ability levels and paces 9:00 minutes per mile pace. Number of runners: Anywhere from 30 – 60 runners Thursday workout: 6 to 10 miles. Training runs, tempo Reason to run with us: Great social atmosphere with a runs, or depending on a group’s desires, just an easy run. wide range of ability levels. Pace varies from 5:30 to 9:45 minutes per mile. Contact: Final Kick Sports 757-481-3400 Number of runners: 15 to 30 Reason to run with us: Improve your race times by running a structured workout and meet other runners Sources for Group Workouts: with similar goals. Check the websites at www.finalkicksports.com and www. runningetc.com for more information on group training. Contact: Running Etc, 627-1500 Walker Training and WorkoutsThe Strider Walkers Location: Running Etc at Virginia Beach, Regency hold many informal walks with various starting points, distances and Hilltop Shopping Center, 1940 Laskin Road Suite 308 paces. If you’d like to be notified of any walks being held contact Cindy Days: Wednesday evenings Williams at [email protected] to be added to their distribution list. Time: 5:30 PM. Training Run: 4 to 8 miles easy run Pace: 7 to 10 minute mile Number of runners: 10 to 15 The Tidewater Striders Training Sites column is Reason to run with us: mid week run with a fun group designed to list training sites organized by Tidewater Strider members throughout the Southside Hampton Contact: Mark @ Running Etc, 491-2340 Roads area. It complements information provided on the Tidewater Striders website. Provide info to newsletter@ Hampton Roads Runners - HRR tidewaterstriders.com One Time Training Events may The Hampton Roads Runners is an informal running group designed also be listed. to give runners in the Hampton Roads area a chance to run, share training advice, and motivate each other. We meet in different areas in Hampton Roads throughout the week.. A number of us run the local races in the area, so a good percentage of the races you can find someone from our group there. We are a very social fun group of runners that like to run with others. We welcome all ability levels and offer more opportunities to meetup as we grow. Our website is www.meetup.com/hamptonroadsrunners 14 The RUNDOWN - May 2010 The Athlete’s Kitchen - Electrolytes: What are they? Copyright: Nancy Clark MS, RD CSSD, April, 2010 When he entered my office holding a Gatorade are unlikely to deplete at 9:00 a.m, and mentioned he wouldn’t be your body’s stores under Sodium in Popular Recovery Foods training until 2:00, I wondered why he was ordinary conditions. Food Sodium (mg) Chicken noodle soup, 1 can Campbell’s 2,350 sipping a sports drink right then. His response Problems arise when “For the electrolytes—not that I even know what Pizza, 1 small Domino’s cheese 2,330 people overhydrate during electrolytes are…!” Like many of my clients, Ramen noodles, Maruchan, 1 packet 1,580 Spaghetti sauce, 1 cup Ragu 1,160 this runner was confused about electrolytes: exercise with too much plain water or standard Boullion, 1 cube Herb-Ox Chicken 1,100 Did he need them? How to replace them? Are Salt, 1 small packet 590 engineered sports foods the best sources? If you sports drink. The very Pretzels, 1 oz (30 g) Rold Gold thins 560 are also confused about this topic, keep reading! small amount of sodium in Bagel, 1 Thomas’ New York style (3.7 oz) 540 a sports drink is added to V-8 Juice, 8 ounces 480 What are electrolytes? enhance fluid retention, not American cheese, 1 slice Kraft 250 Electrolytes are electrically charged SaltStick capsule, 1 215 to replace sodium losses particles that help the body function Cheerios, 1 cup multigrain 200 normally. Some of the more familiar The concentration of Yogurt, 6 oz Stonyfield Farms vanilla 115 Bread, 1 slice Pepperidge electrolytes include sodium, potassium, sodium in your blood Farm hearty slices 190 calcium and magnesium. Calcium and actually increases during Saltine crackers, 5 180 magnesium help muscles contract and relax. exercise because you lose Potato chips, 20 Lay’s 180 Sodium and potassium help water stay in the proportionately more water Chocolate milk, Nesquik, 8 oz 150 Gatorade, 8 ounces 110 right balance inside and outside of cells. Sodium than sodium. Hence, your is the electrolyte lost in the highest concentration Endurolytes (electrolytes), 1 capsule 100 first need is to replace Powerade, 8 ounces 70 in sweat. the fluid. You can easily Beer, 12 ounce can 15 Do active people need extra electrolytes? replace the 800 mg sodium Coke, 12 ounce can 10 If you are a fitness exerciser, you are Orange juice, 8 ounces 5 lost in two pounds of Potential loss in a 2 hr workout 1,000-2,000 unlikely to need extra electrolytes to sweat during a hard hour- replace those lost in sweat. If you exercise long workout by enjoying you’ll eat—and easily consume more hard for more than four hours in the heat a recovery snack of chocolate milk and a than enough electrolytes during and after (such as triathletes, marathoners and even bagel with peanut butter. the workout. Standard snacks (yogurt, tennis players), you may benefit from Keep in mind, most health organizations bagels) and meals (pizza, pasta) have more replacing sodium losses, particularly if you recommend we reduce our sodium intake sodium than you may realize. Nibbling sweat a lot or have been consuming only because the typical diet contains too much on olives, pickles, crackers & cheese can plain water or even a standard sports drink. sodium for the typical person who is unfit, easily replace sodium losses. (See the table In that case, salty recovery snacks could overfat and at risk for high blood pressure and read food labels for sodium content.) be a smart choice—particularly if you are and stroke. As for potassium, chugging 16-ounces of prone to muscle cramps. I am training for an Ironman triathlon. chocolate milk for a recovery drink more Potassium deficiency is unlikely to occur Should I consume extra sodium? than replaces the potassium a marathoner in athletes because the body contains much After extended sweaty exercise, you should might lose. more potassium than even a marathoner plan to replace sodium if— What about commercial sports foods might lose during a hot, sweaty race. 1) you are craving salt, and with sodium? Never the less, you can rule out this issue 2) you are covered with a layer of salt on If you are tempted to replace sodium losses by enjoying potassium-rich fruits and your skin. with commercial sports foods and fluids, vegetables (oranges, bananas, raisins, note that most of these engineered products potato) and dairy (milk, yogurt). You can Many tired athletes report the salt helps are relatively poor sources of sodium. (See easily replace the 200 to 600 milligrams revive them so they feel better. Plus, it the table below.) Some frugal ultra-distance potassium you might lose in an hour of helps with rehydration because it holds athletes simply lick a small packet of salt hard training by snacking on a medium to water in your body. from their palm or suck on a boullion cube. large banana (450-600 mg potassium). You can also consume salty foods, such Tastes great if you crave it! To consume the electrolyte calcium, plan as chicken broth or ramen noodles before Nancy Clark, MS, RD, CSSD (Board to include calcium-rich foods each day, extended sweaty exercise, so the sodium Certified Specialist in Sports Dietetics) such as (soy) milk+cereal, yogurt, a (decaf) will be in your system, helping to retain counsels both casual and competitive latte. For magnesium, as often as possible, fluid and maintain hydration. Experiment athletes in her practice at Healthworks, enjoy a pile of magnesium-rich green leafy with consuming pre-exercise sodium the premier fitness center in Chestnut vegetables, as well as whole grains, nuts, during training. Some athletes complain Hill MA (617-383-6100). For help peanut butter, dried beans and lentils. of intestinal upset or heaviness. You are an experiment of one! balancing your diet, read her Sports Who needs to worry about replacing Nutrition Guidebook and food guides for sodium? Assuming the longer and harder you new runners, marathoners, and cyclists, Not many people! When you exercise, exercise, the hungrier you’ll get and the available at www.nancyclarkrd.com. See you lose some sodium via sweat, but you more sodium-containing foods and fluids also sportsnutritionworkshop.com. 15 The RUNDOWN - May 2010 Striders Make Presentation to a Trailblazer by Steve Durrant In mid-year of 2009, Strider walker Jordan “Buddy” Levitin began researching the history of walking in the Tidewater Striders. During the following months, he spent hundreds of hours reading every document contained in the Strider archives. These archives consist of Minutes of Board of Directors meetings and general meetings, news letters and publications, and correspondence and race flyers which are stored at President Rich Hildreth’s place of business. He also researched the 2006 - 2009 issues of the Rundown that were maintained by Ada Lester. Cindy Williams was able to provide copies of missing issues of some of the news letters during this period. The 2006 – 2009 Rundowns Buddy Levitin presents longtime Strider member Cokey Daman with a copy are now located in the Strider Archives. of the Striders walking history. Additionally, he probed the minds of Mel Cokey, who is now 92 years of age, is summer after several years of not seeing Williams, Dick Kole, Pat Molnar, Curt known by many Striders who were, and or hearing from him. Since the first Aasen, Steve Speirs, Rick Brown, and many still are, active runners and walkers. In of the year I’ve delivered a copy of the others. Once Buddy finished his research addition to being a tenacious runner who monthly Rundown to him since he does he began writing and in February of this still holds eight current Virginia Road not have email. During our visit, Buddy year he completed his 43 page “History Running Age Records, Cokey is a self- presented Cokey with a bound copy of his of Walking in the Tidewater Striders, Inc. taught racewalker. He competed in several “The History of Walking in the Tidewater 1972 – 2009”. He then submitted it to national racewalking championships Striders, Inc. 1972 – 2009.” We had a good Mel Williams, Steve Durrant, and Hartley between the “young” ages of 70 to 74 talk amongst ourselves and took some Dewey for proofing and review. After setting several national records. He is still photos to mark the occasion. Buddy said revisions, Buddy’s completed work was the current national record holder of the to me as we left Cokey’s, “Meeting and submitted to the Strider Board of Directors USATF Masters 70 – 74 Age Group 50K talking with Cokey today was the most with the Walking Committee’s February Racewalk (6:18:14) set when he was 71. rewarding thing that’s come from this 2010 monthly report. A separate copy was He was a strong proponent of bringing endeavor.” Indeed, indeed. provided to President Rich Hildreth. It is walking into the Strider culture during the If you’d like to send a note to Cokey, his also posted on Dave McGovern’s World late 1980s and early 1990s. Class Racewalking website at: http://www. address is: The Commons at Princess racewalking.org/History_of_Walking_in_ To honor Cokey and his prominent place Anne, 4924 Princess Anne Road – Apt 216, the_Tidewater_Striders.pdf in Strider walking, Buddy and I met with Virginia Beach, VA 23462 him at his home in early April. I had One prominent name found through out reestablished contact with Cokey last Buddy’s work is that of Cokey Daman.

Well, it’s good to know that Striders stick together. Above,, Kiele Hensen, Amy Chalmers and Jamie Hamrick start together during the Christopher Farms one mile run. AND to the left, Iris Welsch and Sherry Taylor encourage Jennifer Jeffers as she makes her way to the finish at Flying Pirates Half Marathon 16 The RUNDOWN - May 2010 It’s Back...the Strider profile It’s been in the plans but some extra prodding has finally brought the Strider Profile back to the e-Rundown. If you have a suggestion for a Strider we should all get to know better please e-mail me. Strider Profile: Sherry Celesia This month’s profile is on a reluctant Hobbies: Bike riding, reading Sherry Celesia. Sherry forgot to Last Book Read: I’m reading The Help mention that she is one of the New right now. Before that: Julie and Romeo Energy Coaches and that she and Get Lucky. her husband, Angelo, are largely Last Vacation: South Beach in late responsible for the growth that the January Striders’ New Energy team has seen over the last two years. Sherry - thanks Favorite Place to Run: Any new city for all you do for the Striders. I visit, but I love the back trails in First Landing-Seashore! Birthday: January 21st Favorite Local Running Event: Well, Occupation: Volunteer mostly! hopefully the Seashore 50K without a What brought you to Tidewater? A Nor’easter. I aim to finish this year! job promotion - who doesn’t want to Favorite out of area running event: move to the beach!? The Boston Marathon - ran it with my Family and Pets: Husband: Angelo; wonderful friend/running buddy, Ann. Children: Jennifer & Charlie (we’re all Took me a very long time to get there Sherry does travel to many places to race, runners!), and Sasha, our Schipperke and I enjoyed every step. here she is finishing the Flying Pirate Half (she’s just a sprinter! No distance for Marathon on the Outer Banks. her!)

Membership Expirations If your name is on this list, your membership is due to expire in May 2010. You may renew online at Active.com or mail in the application on the back inside page of this newsletter. Melissa A. Barnes Alexis Demar Melissa Kemple Jesse Rodriguez Malandgula “Langie” Erica Demar Terri Kenworthy Kim Rubin Baugh Alton H. Depue Paul Kingston Fred Russell Jason A. Beam Tad Derrick Perry L. Lange Andrea Salmon Ronald C. Boyce Greyson Derrick Audra M. Lewis Al Shochet Samuel Brasdis Sarah Derrick Xuan Lin Caroline R. Simmons Devon Broadaus Jacquelyn L. Drew Aaron Lin Thomas M. Simmons Townsend Brown, Jr. Pauline Ely-Gontesky Linda M. Long Ruth B. Simmons Jaye Burgess Mimi Fackler Lisa Manning Michael T. Simmons Keith Byers Blair Fackler Douglas L. Marshall Michele Smith-Harden Karen E. Corl Clyde K. Gantt Laura McFie Tracie Snider Christopher Cournoyer Brittany Glatis Rachel Michael Phillip Snider Chris Cournoyer Kelly M. Green James Moore Elizabeth Sokolowich Edie Cournoyer Jeanette Hafner Abraham Muluneh Lynette S. Stratton Shirley Criswell Joe Harney Dan J. Neuland Jasmin S. Strickland Kimberly Curran David E. Harrah Anna Nuger Vicki B. Trexler Charles W. Curran Michael Hess Heather L. Parker Catherine Walker Charlie Curran Heidi F. Hodapp Lamont Payne Fred J. Walker Leigh A. Curran Howie Hodapp Maria R. Poranski Dorothy Wise Barbara Curran Jay Jones Jennifer L. Reed Max Yeager Dan A. Davis Stanton M. Juday Rob Ricci Zack Zolvinski Jeremy Demar Alexandra K. Justice Mary Roberts 17 The RUNDOWN - May 2010 Suffolk YMCA 5k & 1 Mile April 3, 2010 - Suffolk, VA Volunteers 5k Finishers: 128 Mile Finishers: 52 Suffolk YMCA 5k Dick Brothers Race Summary & Highlights: Rick Brown Pete Gibson showed that he was ready to compete in the Grand Prix after missing Sharon Brown the second GP race earlier this year. He took the overall Male Place against the current masters Grand Prix leaders, Tommy Neeson and Steve Speirs; Tommy Dan Edwards* and Steve also hold two of the top 3 places in the Overall GP Rankings. Don Greene New Energy Runner, 12 year old Ana Malhorta was second overall but the top Fesshaye Haile Strider finisher and is giving notice to the leaders of the GP, you need to race to Rich Hildreth maintain your lead. Tensaie Fesshaye About two dozen New Energy runners participated in the events. All runners were rewarded for their trek to Suffolk with Chick Fila sandwiches. Did you ever hear (or perhaps say) that “ Our youngest generation lacks commitment.” Well, about a week ago 8 year old Daniel Hamrick broke his arm and needed some pins to get things back in place as well as a full cast. He has had a lot of pain and discomfort. He has been unable to train with us but insisted that he run the Suffolk YMCA race on Saturday. Of course, his parents said “ No, too dangerous,” but Daniel was relentless and wouldn’t let it go. He showed up with his uniform on and arm strapped in a sling. I told him how great it was to have him with us but he didn’t have to run. He just gave me a look ( you know, New Energy runners, Patrick, Jon, the one your wife gives you when she Christiana, Kathryn, Lindsay, and So- doesn’t want you to speak anymore), phie say “eat Chicken” as they gather so I proceeded to the next step - make around the Chick Fila Mascot at the sure Dad was with OK with it and would Suffolk Spring Stride. stay with him on the course while Daniel “walked the race.” Daniel finished with a terrific time and decided to sprint the last 150 meters as we all held our breath. While we clearly do not promote anyone Volunteers running while injured, sometimes you have to work with what you have and Lions Journey for Sight go with it. Steve Durrant Complete Results are available online Linda Janssen at Tidewater Striders.com Dwight Kane Evie Foster Lions Journey for Sight 5k & 1 Mile Jean Phelan* April 10, 2010 - Virginia Beach, VA Deb Sommer 5k Finishers: 126 Mile Finishers: 68 Harry Watson Race Summary & Highlights: John Larsen Overall Places in the results count a blind participant and their escort as one Steve Patterson finisher so while there were 108 places, the total participants in the 5k was 126. Wallie Polinski Ryan Carroll captured the men’s title in both events and finished the mile in under 5 minutes. If he can do that 26 times, he’ll easily qualify for the Olympic Trials. Francine Mitcham Mary Sanders of Chesapeake captured both women’s races. Dwight Starks The Lions race is a long standing Tidewater Tradition with a great post race feast Joseph Polinski served up by the Lions. Ben Potts Complete Results are available at TidewaterStriders.com Rick Brown

18 The RUNDOWN - May 2010 Live by Example Rescue Run April 10, 2010 - Virginia Beach, VA Volunteers 5k Finishers: 168 Mile Finishers: 16 Live by Example Rescue Run Race Summary & Highlights: Ameile Barakey A fundraiser for the Virginia Beach Association of Rescue Squad Volunteers, this Sharon Brown event took place on the boardwalk at the Oceanfront. At this event, the 5k leaders skipped the mile and 10 year old Chet Wilshire enjoyed the mile victory and won Ryan Conrad in 7:01. Notable performances included the Martingayle family as Dad, Kevin Dan Edwards* Martingayle, finished 2nd overall following him in 4th place was son, Harrison, Sue Edwards and daughter, Doria was 2nd Female Overall in 23:21. Diane Haupt broke 20 minutes to take the female title. Don Greene Complete Results are available at TidewaterStriders.com Rich Hildreth Joseph Hirn Christopher Farms Mark Mierchuk April 18, 2010 - Virginia Beach, VA Alex Yerkes 5k Finishers: 131 Mile Finishers: 107 Jan Yerkes Race Summary & Highlights: Strider member 18 year old Aaron Harrison captured the men’s title Volunteers while Pamela Lovett of Newport News Christopher Farms finished 7th overall and captured the woman’s title. It was another great Rick Brown showing by the New Energy runners; Sharon Brown Maddie Mitcham was the 3rd Female Overall with a PR of 22:36 and 8 year Mike Daniels old Hunter Quigley was third among Dan Edwards* boys 13 and Under in the 5k; Hunter’s time was 22:52. John Georgianis About a third of the One Mile participants Mike Kottmer were our own New Energy Runners. Christine Leiding NE runners, parents and coaches also added to the mix in the 5K race as well Francine Mitcham as the One mile. There were several Emma Rafferty PRs by New Energy runners and TJ Glover of Suffolk ran his first Mile race Tim Robinson and knocked over 3 minutes off his Steve Scudder training time - way to go TJ! Alex Yerkes Complete Results are available at TidewaterStriders.com Jan Yerkes

Above Hunter Quiqley makes a final dash to the finish. To the right Amy Chalmers runs with her father to the finish of the 5k. Amy ran the mile and finished 2nd Female overall with a PR of 5:56. Pictures provided by Coach Sherry Celesia.

19 The RUNDOWN - May 2010

Colonial Coast Girl Scouts Sprint Volunteers into Spring CCGS Sprint into Spring April 24, 2010 - Virginia Beach, VA Dick Brothers 5k Finishers: 60 Rick Brown

Race Summary & Highlights: Sharon Brown Definitely a race for the ladies as only 8 men or boys participated in this Fundraiser Jennifer Cowell for the local Girl Scouts. 13 year old Jordan Houdeshell was the first finisher in 22 minutes flat just edging out Dorothy Winn by 2seconds. Both finished ahead of Evie Foster* the top male, James Kinzel. Don Greene While the turnout was not great many people participated as non-runners and Dave Harrah made donations accordingly. To donate please visit http://www.gsccc.org/. All former Girl Scouts and Boy Scouts too should keep this on on their list for next year. Complete Results are available at TidewaterStriders.com

Thoroughgood Elementary PTA Volunteers Seagull Sprint Seagull Sprint April 25, 2010 - Virginia Beach, VA Rick Brown Male 1 Mile Finishers: 147 Female 1 Mile Finishers: 119 Sharon Brown Race Summary & Highlights: Dan Edwards Another great showing by New Energy at the Seagull Sprint where about 3 dozen Evie Foster* members participated. The girls rocked once again!! - we took 13 of the first 15 Greg Goudeau finisher spots. The girls are having a lot of fun while working hard at our training sessions - 9 girls under 7:00 - way to go ladies!! The girls were led by Diana Shane Keough Chalmers who posted the third fastest time of the day with a 5:52. The only faster Ben Potts times were posted by Ryan Carroll, winner of the male heat and 18 year old Sam Jan Yerkes Ludwig who finished 2nd. Complete Results are available at TidewaterStriders.com

Look at all that HARDWARE! New Energy Girls took 13 of the first 15 spots. They swept the 9-10 girls and the 11-12 girls. The boys won the 7-8 boys and 9-10 boys. Picture courtesy of Pete Chalmers.

Gemma Dowd heads to the finish at the Seagull Sprint. Gemma finished 6th among 9-10 girls. The first 6 girls were within 34 seconds of each other.

20 The RUNDOWN - May 2010 Strider Walkers Host Virginia Beach Racewalking Clinic By Steve Durrant During the weekend of April 16 – 18, and commented on their racewalking minute periods and their heart rates were Hartley Dewey and I were the co-hosts for a abilities. He then recommended where taken and recorded every two minutes. Dave McGovern World Class Racewalking each individual needed to concentrate to The two groups flip-flopped and a second Clinic. In addition to Hartley and me, improve their racewalking proficiency. series of three, eight minute racewalks was twelve other Tidewater Striders – Kathy Following this, we returned to the track. completed followed by a stretching session. Nash, Cindy Williams, Linda Janssen, After an extended warm-up we were Following lunch we met back in the James Wolfe, Bill Spruill, Paula Graham, divided into teams and racewalked a “semi- classroom. Using the data from the Laurie Russell, Bill Lipford, Maureen competitive” 800 meter relay race. After morning’s testing, Dave determined each Ventrice, Lori Sherwood, Heide Sleasman, a post-relay stretching period, the day’s individual’s heart rate at their lactate and Dwight Kane – attended the clinic. training was competed. Saturday night threshold, and their corresponding A total of 27 racewalkers and racewalker many of us met socially with Dave, Dan, maximum heart rate. This information is want-a-bees ranging in age from 17 to 75 and Rebecca at a local “cantina” for dinner useful to insure that training will result in from Virginia, Vermont, Pennsylvania, and liquid refreshments. No one stayed out better race performances. New York, Connecticut, and North Carolina late. This wrapped up our weekend racewalking attended. Paula Graham’s arranging with Sunday morning began in the classroom. two local restaurants to provide lunch on clinic. It was an informative and enjoyable Dave discussed the physiology involved experience. Hopefully more of our Strider Saturday and Sunday, and Cindy William’s in the different types of workouts needed handling of the Saturday evening’s dinner walkers, or want-to-be racewalkers, will for fast racewalking. They are necessary consider attending future racewalking restaurant details made the clinic run very to condition the body’s neuromuscular, smooth during the weekend. clinics. It’s a win – win experience for cardiovascular, lactate threshold, and all from the inexperienced walker to the The clinic was conducted by Dave VO2 systems. Following this instruction seasoned veteran racewalker. McGovern, who is a member of the USA we returned to the track for a “lactate Racewalking Team competing in May threshold” workout wearing heart monitors. at the 2010 World Cup Racewalking We divided into two groups. One group Championships in Chihuahua, Mexico. racewalked while the other group acted as Dave is a past member of several U.S. their assistants relaying each individual’s national racewalking teams and a well heart rate readings back to Dave. The known national and international racewalk test group racewalked for three, eight competitor and coach. With the large Below are the Tidewater Strider Attendees number of clinic attendees, Dave was and the Clinic Coaches. assisted by two guest coaches: Dan Serianni L-R: front row: Dave McGovern, Rebecca from New York who is coached by Dave Garson (Asst Coach), Maureen Ventrice, and a member of the USA racewalking Paula Graham, Lori Sherwood, Dan Seri- team competing in Chihuahua in May; and anni (Asst Coach), Steve Durrant 2nd Row: Heidi Sleasman, Laurie Russell, Rebecca Garson, a racewalker coached by Linda Janssen, Kathy Nash Bill Spruill & Paula Graham lead off in Dave from Afton, Virginia. Rebecca is the 3rd Row: Cindy Williams, Bill Spruill, “racewalking the ladder” record holder of the women’s Shamrock Dwight Kane Half-Marathon Walk. 4th Row: James Wolfe, Hartley Dewey, Bill Lipford The clinic started Friday evening with an informal pasta dinner at Hartley and Lorraine Dewey’s home. This afforded everyone an opportunity to gather in a casual setting to meet and talk with one another. Saturday morning we met at the track at a local middle school where Dave, Dan, and Rebecca demonstrated and led the attendees in several exercises and drill sessions to improve technique, flexibility, and foot speed. During this time Dave filmed each individual racewalking to establish a baseline to measure their improvement during the clinic. At mid-day we broke for lunch. Following lunch we met in a classroom at a nearby private school. Dave reviewed on the screen each individuals’ video 21 The RUNDOWN - May 2010

Striders on the Road by Steve Scudder and Gene Bachman for multi-sport events. If you’ve been racing on the road, please let Steve know for running events or Gene know for multi-sport events so that the information can be included in the Striders on the Road. E-mail your name, race name, location, date and your results to [email protected] for running events and to [email protected]. If the full results are available online, please provide that link so that other Striders might be identified. This is a great opportunity to let Striders know about other events out of the area. With the introduction of the e-Rundown, Striders on the Road is now being limited to true “on the Road’ events, meaning the events take place out of the Hampton Roads/Tidewater area. However, Steve Scudder is posting how Striders did at local races on the Strider Forum Flowertown Festival 10K Margaret Halley 1:10:30 local neighborhoods. Its distinctive March 13, 2010 - Summerville, S.C. Jim Halley 1:17:44 feature is the hills throughout the entire Ed Brinkley 46:57 (1 A/G) Scott Hodor 1:05:41 course. Course support is terrific, http://Charlestonrunningclub.com Linda Janssen 1:11:18 water/Gatorade was abundant at Ray King 44:00 multiple water stops (on a warm day Leprechaun 5k Bruce Lalonde 54:23 for April), and the start/finish area is at March 17, 2010 - Mt Pleasant, S.C. Liliana Machuca 57:35 UVA U-Haul basketball arena, making Ed Brinkley 23:03 (1 A/G) Marc Moore 1:05:56 food and water available both indoors Charles Pifer 42:48 and outdoors. Sam Wittenberg SunTrust National Half Marathon Rick Platt 41:30 March 20, 2010 - Washington, D.C. Stephen Ratajczak 1:04:56 Kings Mountain Marathon April 10, 2010 - Blacksburg, S.C. Steven Peters 1:54:47 Ryan Reese 40:23 Bethany Sanchez 2:06:40 Nicole Sanders 56:26 Lee True 3:58:45 (1 O/A) Frank Sanders 2:28:02 Somer Stoudenmire 47:56 http://kingsmountainmarathon. Nicole Sanders 2:09:05 Agnes Sullivan 49:06 eventbrite.com/?ref=esfb http://www.Nationalmarathon.com/ Jay Tate 50:11 Credit Union Cherry Blossom Thomas Tierney 56:43 Memorial Bataan Death March 10-Mile Run Hugh Yarbrough 2:11:14 Marathon April 11, 2010 Donna Zazanis 1:31:16 March 21, 2010 Washington, D.C. http://www.sportsbackers.org White Sands Missile Range, N.M. Brenda Barrera 1:21:56 Civilian Male Heavy (40# pack) Cooper River Bridge Run Sharon Blumenthal 1:24:09 Brian Cobb 5:45:28 March 27, 2010 - Charleston, S.C. Antonio Butcher 1:11:43 Civilian Male Light Ed Brinkley 45:15 (2 A/G) Diana D’Abruzzo 2:14:17 Tom Bednarz 6:15:38 Jerry Hughes 1:11:30 Mary Davison 1:04:38 http://www.arizonarunningeventsco. http://Charlestonrunningclub.com Angie Eddy 1:53:01 com/Bataancivmar2010.htm Pauline Ely 2:04:26 Ocean Drive Marathon Judy England 1:27:46 March 28, 2010 - Cape May County N.J. Raleigh Relays Andrew Midland 54:57 March 27, 2010 Lee True 3:21:46 Katherine Midland 1:46:31 North Carolina State University http://www.odmarathon.org Louise Midland 1:55:17 Raleigh, N.C. Virginia Creeper Marathon Mark Midland 1:16:33 Debbie Mustin 1:47:22 Mixed 5000 Meter Race Walk March 28, 2010 - Abingdon, Va. Mark Mustin 1:47:23 Seeded Kevin Burns 4:26:29 Lawrence Phillips 1:10:17 Stephen Durrant 36:08.26 http://www.runtricities.org/ Liz Santos 2:20:20 Paula Graham 33:46.72 creepermarathon Christine Willett 1:43:18 Bill Spruill DQ http://flashresults.com Charlottesville 10 Miler April 3, 2010 - Charlottesville, Va. Southern Indiana Classic (SIC) Ukrop’s Monument Ave. 10K Marathon William Chorey 1:00:37 April 11, 2010 - Evansville, Ind. March 27, 2010 - Richmond, Va. Cary Fishburne 1:41:27 Nancy Ayler 53:20 Harriette Fishburne 1:55:41 Kenny Greenwell 3:48:18 (1 A/G) Julie Ball 44:11 David Hryvniak 55:29 This was Kenny’s 75th marathon. The Brenda Barrera 49:03 Sam Wittenberg 1:29:12 course is rural with rolling hills, much Patricia Baumann 54:24 http://www.queencitytiming.com/2010_ like Boston. Jean Bone 49:47 (3 A/G) results/35th_annual_charlottesville_ Jenise Carroll 49:42 ten.htm Sherry Celesia 52:59 This is a wonderful annual 10-mile Candace Clark 1:20:08 race sponsored by the Charlottesville William Dungan 1:00:24 Track Club. The scenic course Jackie Fields 1:01:05 runs through the UVA campus, Jackie Godfrey 1:08:17 Charlottesville’s downtown mall, and 22 The RUNDOWN - May 2010 Charlottesville Marathon & Half Boston Marathon Country Music Marathon Half Marathon April 19, 2010 - Boston, Mass. Marathon April 17, 2010 - Charlottesvile, Va. Michael Anders 4:14:59 Nashville, Tenn. - April 24, 2010 State Farm Marathon Gail Biermann 4:05:44 Margaret Halley 2:46:55 William Gibson 4:08:12 Bob Brunner 3:49:38 James Halley 2:48:03 William Chorey 2:50:23 Miller Lite Half Marathon Kristin Harmon 2:54:33 Jim Duffy 4:14:59 Norman Everett 2:27:45 Rebecca Lear 2:37:14 Susan Hagel 5:03:15 Byron Harrell 2:06:09 Audra Lewis 3:02:50 Kirsten Kelly 3:54:29 http://www.charlottesvillemarathon. David Pickett 1:49:41 Jamil Khan 3:35:09 com Cathleen Rea 2:24:12 Linda Long 4:05:15 Bethany Sanchez 3:24:05 Flying Pirate Half Marathon Graeme Melrose 3:20:33 http://www.cmmarathon.com April 18, 2010 - Kill Devil Hills, N.C. Tom Patton 3:56:30 Roy Blakeburn 2:01:11 Rosemary Plum 4:37:03 Ocean City Half Marathon Ocean City, Md. - April 24, 2010 Robert Boyce 2:07:57 John Price 5:25:57 Paul Brumund 1:48:06 Amy Randolph 4:27:19 Jennifer Reed 2:22:31 Chris Catoe 1:59:09 Tom Randolph 3:41:38 http://www.octrirunning.com/event/ John Carroll 2:07:59 Michele Smith-Harden 4:15:18 ochalfmarathon Sherry Celesia 1:57:54 Steve Speirs 2:54:26 Robert Stern 3:50:02 Kimberly Curran 3:35:44 Oklahoma City Memorial Leigh Curran 3:35:45 Ruth Almeida York 3:50:39 http://www.bostonmarathon.org/ Marathon Mike Daniels 1:53:17 Oklahoma City, Okla. - April 25, 2010 William Dungan 2:22:22 Spring 5k Tom Murphy 3:26:45 (2 A/G) Ron Farley 2:28:32 April 24, 2010 - Hains Point, This is a very well organized marathon Preston Fitzgerald 1:58:06 Washington, DC with great support. But for the wind David Foote 1:37:03 Goody Tyler 24:11 in a few spots, us flat landers like a Wendy Freeman 1:56:39 Ada Lester 27:18 course like this. Tom Murphy Peter Gerlach 1:54:15 Allen Lester 26:47 1st AG http://www.okcmarathon.com Margaret Halley 2:45:22 James Halley 2:44:57 It’s spring and the Dodgers were in town Boston to Big Sur Marathons Diane Haupt 1:30:59 playing the Nationals so we were in DC. Michele Smith-Harden Katie Humphrey 2:45:58 The game didn’t start until the afternoon so Boston 4:15:18 - April 19 Elaine Jeffers 3:08:28 Goody found a 5k within walking distance Big Sur 4:19:39 - April 25 Jennifer Jeffers 4:06:54 of the hotel. Well, at least for us, the hotel Jeanne Kruger-Williams 1:55:10 staff wasn’t so sure it was in their range. Big Sur International Marathon & Robin Land 3:46:58 While the race is the 3rd of 12 races of the 21 Miler April 25, 2010 - Monterey, Ca. Richard Mangus 1:47:07 Race Packet Grand Prix Series it was fairly Ronica McGovern 2:24:55 small with only 77 finishers. However, it (Big Sur to Carmel) Jim Mengert 2:02:45 was a beautiful course on Hains Point. For Marathon Katie Palluch 2:04:37 those who have run Cherry Blossom, you’d Joel Fenlason 5:06:24 Linda Palluch 1:55:37 be familiar with the course. The course was Antonio Butcher 3:48:23 Judy Paschall 3:39:04 certified and accurate according to Goody’s Rebecca King 5:07:50 Sue Richardson 2:44:29 GPS otherwise Ada wouldn’t have believed Thomas King 5:07:50 Phyllis Sherrill 3:46:07 it as she dropped 2 minutes off her most Michele Smith-Harden 4:19:39 Brian Smith 1:57:50 recent 5k. Allen was first among Men 60 21-Miler Susan Snead 2:05:15 & Over but one 60 year old woman from Robin Land 5:26:23 Bryan Storholm 1:33:21 Alaska beat him, at least it wasn’t Sarah http://www.bsim.org/The_Twenty_ Sherry Taylor 2:12:14 Palin. More info about the rest of the series Fifth_Presentation.htm Iris Welsch 4:07:03 can be found at http://racepacket.com Leigh Wood 2:05:03 which is also a good source for finding George Washington Parkway http://www.obxmarathon.com events in DC. 10-Miler April 25, 2010 - Alexandria, Va. As for baseball the Dodgers went 1-2 in the Sharon Blumenthal 1:26:25 weekend series. Carla Serex 1:42:25 James Wolfe 1:28:50

23 The RUNDOWN - May 2010 Special Discounts for RUNDOWN Ad Rates Tidewater Striders Monthly advertising rates are as follows: Chesapeake: trial on Muay Thai Kickboxing or Submis- Chesapeake Foot & Ankle Ctr. sion Grappling 490-6906. Full Page...... $75.00 10% Discount 436-5824 Integrative Message Therapies, 575-3044 Half Page...... $50.00 Great Bridge Cyclery $10.00 Discount on all therapeutic massages 10% Discount Parts & Accessories, 482- Quarter Page...... $35.00 5149 New Balance Virginia - Hilltop East 10% Discount 433-0100 Eighth Page...... $25.00 Norfolk: Running Etc. - Regency Hilltop (see our ad Business Card...... $15.00 10% Discount in this issue) Brian D. Deutsch, MD, Flyers (8.5”x11”)...... $100.00 Freedom Ford, Call 583-3673 for details Cayce/Reilly School of Massotherapy Student Clinic 457-7146 - Student mas- 5% Discount for 6 months Running Etc. - Ghent (See ad in this sages ~ $20.00; Other services (Reflexology, issue) massage/facial) ~ $5.00 off with Tidewater 10% Discount for 12 months Striders ID Mediation Center of Hampton Roads, STAY TUNED FOR CHANGES 10% off of Mediation Services and Train- Shorebreak (Pizza, Sports & Billards) as the Rundown converts to 100% ing, 624-6666. 10% discount to Striders, not to be combined with any other specials or coupons. electronic delivery TriDuo.com - Free 5x7 print with pur- 481-9393 chase of 2 5x7s. Available once per year To qualify for newsletter mailing costs per Strider Member, please call to order. Sterling Meadows Kennel - 471-0040 assigned to non-profit organizations, 623-0892 10% off boarding/supplies - does not include pet food - Must present Strider membership we can only accept ads which are Ghent Chiropractic - complimentary card. related to sports or health, fitness first day services (including consultation, examination, x-rays (if needed) 622-1222 Therapeutic Massage - Allison Thomas and wellness. Ads may be accepted 10% discount 285-6411 from other agencies when they help Newport News: Foot Reflexology- 757-430-2526 or e-mail sponsor the Tidewater Striders and Runner’s Source 223-4970 15% discount [email protected]. 10% discount for members on non-sale in stock inventory. club events. Wells Therapeutics, Inc. - 490-9488 Portsmouth: Massage therapy in Mount Trashmore area Scat Bikes 483-2818 (10% off parts and 10% discount on all therapeutic massage. To advertise in the RUNDOWN, accessories) Zen Hot Yoga. - 757-288-9142 $25 discount please contact Ada Lester, ada@ off 1-month unlmited package or $75 off Virginia Beach: a 3-month unlimited package. http://www. TriDuo.com or call 757-623-0892. Conte’s Bicycle & Fitness Equipment zenhotyogavb.com/ 491-1900 Also, Norfolk, NN & Richmond Ads should be in a pdf, .tif or .jpg Various Locations format. All ad copy is due by the Dynamic Health Services - Free consult for In Motion Physical Therapy and Sports Striders. www.DynamicHealthServices.org Performance. 20th of each month. 757-639-3153 10% off VO2 Max testing - www.Bonsec- oursinmotion.com Final Kick Sports - 10% off shoes and Duck, NC apparel Outer Banks Running Co. 10% Discount 252-255-5444 First Colonial Chiropractic 496-4956 Free Exam. Necessary x-rays included Other Locations with one paid treatment. Lifetime Running and Fitness 10% on all training programs, 703-975-1605 Dr. Mike Geheren, Chiropractor Strider Apparel 50% off all services 498-0098 SportsLegalForms.com - 20% discount - use code “STRIDERS”. and more.. HDK Cycles - Kempsville 424-6151 15% parts and accessories Sports Authority - $10 off with coupon with Visit $50 or more purchase..http://www.sportsau- Hybrid Academy of Martial Arts - thority.com/graphics/corp/runner.pdf (Scores Plaza) Receive a free one week www.cafepress.com/striders 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!

Striders Tweet You can now follow the Tidewater Striders on Twitter: http://twitter.com/TheStriders Feel free to send an email to [email protected] with any Strider announcements you’d like to make via Twitter.

24 The RUNDOWN - May 2010

suffolk text anchor New Energy Youth Running Club

Tuesdays & Thursdays from 5:30—6:30pm Kidzone Park (Behind Farm Fresh on N. Main St.)

Kids ages 6 — 16

The Tidewater Striders Running Club’s Youth Program, New Energy, is coming to Suﬀolk! Kids ages 6—16 of any ability level are invited to come to these informal training sessions where they will be prepared for 1-Mile and 5k races around the Tidewater region. All they need is a pair of running shoes and some energy!

For more informaon and to sign-up visit hp:www.dewaterstriders.comnewenergy.html

For more details regarding the program in Suﬀolk, contact: , Suﬀolk New Energy Coach [email protected] or (757) 846-8526

text anchor new energy flyer sja stingray jfs run roll flyer Jewish Family Service of Tidewater 6th Annual Run, Roll or Stroll Sunday, May 2nd, 2010 Neptune’s Park at 31st Street - Virginia Beach Boardwalk

The Run, Roll or Stroll is a fundraising event to benefit Jewish Family Service of Tidewater, Inc., a non-profit agency that provides an extensive array of social services including Home Health, Counseling for Adults and Children, and Meals on Wheels to people of all faiths in the Tidewater community.

Race Schedule: 8K and 5K Run/Walk, 8:00 am 1 Mile Run/Walk, 9:15 am Race Day 6:45 am - 7:45 am Registration: (Neptune’s Park at 31st Street) On-Line www.tidewaterstriders.com or Registration: www.active.com Pre-registration guarantees a t-shirt. Registrations postmarked after 4/23/10 and Race Day registrations will receive t-shirts on a first-come, first-served basis.

Fees: • 8K Run $25 pre-registration, $30 after April 23 • 5K Run/Walk $20 pre-registration, $25 after April 23 • 1 Mile Run/Walk $15 pre-registration and day of race

Platinum Sponsor

Diamond Sponsors Jaffe Family Fund Copeland/Klebanoff Families Teams: Get your friends, co-workers and family together and run as a team. 4 or more members constitute a team. Team members may participate in any race. All teams must pre-register by April 23, 2010 and submit their individual registration forms together. Team members are eligible for individual awards in their respective race and also for the team award.

Awards: • 8K & 5K top 3 men and women runners overall and the top 3 in each the following age groups will receive commemorative awards: (12 & under, 13-15, 16-19, 20-29, 30-39, 40-49, 50-59, 60+) • Top three men and women 5K walkers • 1 Mile Run (1-6, 7-9, 10-12, 13-15, 16-18, 19+) • Team Award presented to team with most participants • All 1 Mile entrants receive a ribbon at the Finish Line

Post Race Party: Awards presentation, door prizes, food, drinks, massages, live entertainment & more.

Recycle Your Shoes: Donate your athletic shoes to the Nike Reuse-A-Shoe program. Help us meet our goal of 200 pairs!

Race Directors: Kim Stites and Sue Graves - (757) 321-2222

Make Checks Payable to: Jewish Family Service of Tidewater Mail Entries to: JFS Run, Roll or Stroll, c/o Jewish Family Service, 260 Grayson Road, Virginia Beach, VA 23462

First Name: ______Last Name: ______Event (Circle One) Team Name (if applicable): ______8K Run 5K Run 5K Walk 1 Mile Run/Walk Mailing Address (Street, City, State, Zip): ______Phone # (include area code): ______E-Mail: ______Age: ______Birthdate: ______Sex (Circle One): M F T-Shirt Size (Circle One): Adult S M L XL Personal Chip ID number: ______Youth S M L I know that running a road race is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete the run. I assume all risks associated with running this event including, but not limited to: falls, contact with other participants, the effects of weather, including high heat or humidity, traffic and the conditions of of the road, all risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of your accepting my entry, I for myself and anyone entitled to act on my behalf, waive and release Tidewater Striders, Jewish Family Service of Tidewater, Inc., the City of Virginia Beach, USAFT, RRCA, race officials, volunteers and all sponsors, their representatives and successors from claims or liabilities of any kind arising out of my participation in this event. I grant permission to all the forgoing to use any photographs, motion pictures, recordings or any other record of this event for any legitimate purpose. This is a road race conducted under the rules of the USATF and I understand the race is not intended for individuals with headphones, baby joggers, baby strollers, dogs on leashes, skateboards or skates, and I will abide by these guidelines. I understand I will be charged a fee of $25.00 for not returning my CHIP. Signature ______Date ______Guardian if under 18 ______Date ______

run for independence flyer Teams: RUN FOR INDEPENDENCE Get your friends, co-workers and family together and run as a team. 4 or more members constitute a team. Team members may partici- 5K Run – 1 Mile Run – 1 Mile Health Walk pate in any race. All teams must pre-register by April 23, 2010 and SATURDAY, MAY 8, 2010 submit their individual registration forms together. Team members Proceeds to benefit Independence Middle School students and staff. Past races have helped to purchase instructional materials, computer & multi-media equipment for our school. are eligible for individual awards in their respective race and also for the team award. RACE INFORMATION DATE: Saturday, May 8, 2010 NO RAIN DATE or REFUNDS Awards: • 8K & 5K top 3 men and women runners overall and the top 3 in each PLACE: Independence Middle School parking lot in the Bayside the following age groups will receive commemorative awards: Borough of Va. Beach. Flat course on asphalt, starting at the school and circling through the Thoroughgood neighborhood. (12 & under, 13-15, 16-19, 20-29, 30-39, 40-49, 50-59, 60+) • Top three men and women 5K walkers TIME: Registration: 7:30 a.m. – 9:00 a.m. in the school cafeteria • 1 Mile Run (1-6, 7-9, 10-12, 13-15, 16-18, 19+) 5K Run at 9:00 a.m. 1 Mile Run and Health Walk at 10:00 a.m. • Team Award presented to team with most participants • All 1 Mile entrants receive a ribbon at the Finish Line REG FEE: $15 fee for either race. ($20 for entries post-marked after April 17, 2010) $10 registration fee for students of Independence Middle School.

Post Race Party: (Race pass users MUST PRE-REGISTER: For t-shirt purchase include $8) Awards presentation, door prizes, food, drinks, massages, live entertainment & more. Mail entries to : Monica Reilly, c/o Independence Middle School Recycle Your Shoes: 1370 Dunstan Lane, Va. Beach, VA 23455

Donate your athletic shoes to the Nike Reuse-A-Shoe program. Make checks payable to: Independence Middle School. Help us meet our goal of 200 pairs! Golden runners and race pass users must pay $10 for a t-shirt. Race Directors: Kim Stites and Sue Graves - (757) 321-2222 AWARDS: T-shirts are only guaranteed to pre-registered participants, incl. Golden Runners. 5K awards to top 3 open males and females, and top 3 in each age group. Make Checks Payable to: Jewish Family Service of Tidewater 1 Mile awards to top 3 males and females in each age group. Mail Entries to: JFS Run, Roll or Stroll, c/o Jewish Family Service, 260 Grayson Road, Virginia Beach, VA 23462 Awards for first male and female Independence Middle School staff members. Team awards to first place open and Independence Middle School team. First Name: ______Last Name: ______Event (Circle One) Ribbons to all Health Walk participants. Many random prize drawings. Team Name (if applicable): ______8K Run 5K Run 5K Walk 1 Mile Run/Walk Mailing Address (Street, City, State, Zip): ______AGE Phone # (include area code): ______E-Mail: ______GROUPS: 1 Mile male & female: 6 & under, 7-9, 10-12, 13-15, 16 & over Age: ______Birthdate: ______Sex (Circle One): M F T-Shirt Size (Circle One): Adult S M L XL 5K male: 1-7, 8-10, 11-13, 14-16, 17-20, 21-24, 25-29, 30-34, 35-39, 40-44, 45-49,50-54, Personal Chip ID number: ______Youth S M L 55-59,60-64 & 65&over I know that running a road race is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. 5K female: 1-7, 8-10, 11-13, 14-16,17-20, 21-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-59, 60 & over I agree to abide by any decision of a race official relative to my ability to safely complete the run. I assume all risks associated with running this event including, but not limited to: falls, contact with other participants, the effects of weather, including high heat or humidity, traffic and the conditions of of the road, all risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of your accepting my entry, I for myself and anyone entitled to act on my behalf, waive and release Tidewater Striders, Jewish Family Service of For additional information contact: Tidewater, Inc., the City of Virginia Beach, USAFT, RRCA, race officials, volunteers and all sponsors, their representatives and successors from claims or liabilities of any kind arising out of my participation in this event. I grant permission to all the forgoing to use any photographs, Monica Reilly, Race Director, (w) 648-4600 ext 60034 (h) 757-464-3616 motion pictures, recordings or any other record of this event for any legitimate purpose. This is a road race conducted under the rules of the USATF and I understand the race is not intended for individuals with headphones, baby joggers, baby strollers, dogs on leashes, skateboards or Kenn Young, Asst. Director, (w) 648-4600 ext. 70075 skates, and I will abide by these guidelines. I understand I will be charged a fee of $25.00 for not returning my CHIP. Signature ______Date ______Guardian if under 18 ______Date ______

RUN FOR INDEPENDENCE 5K Run - 1 Mile Run - 1 Mile Health Walk Race Date: Sat. May 8, 2010. Make checks payable to Independence Middle School. No refunds or transfers. NO RAIN DATE! Mail entries to: Monica Reilly, c/o Independence Middle School, 1370 Dunstan Lane, Va. Beach, VA 23455 RACE: 5K____ 1 Mile Run/health walk____ Fee Enclosed: $15 early registration___ $20 (postmarked after April 17)___ IMS Students/Staff: $10 ______check here if you are an Independence M.S. Student or staff member

NAME (First, Last) : ______Ph: ______

Age on Race Day_____ Tidewater Striders Member: Yes___ No___ Sex (Circle One) M F T-Shirt Size (Circle one) S M L XL (no youth sizes) Golden Runner #______

Mailing Address______

City______State_____ Zip Code______

5K TEAM COMPETITION: Check Here____ Teams consist of 3-5 members with the total time of the fastest three team members used for scoring. No special team categories.

No teams for the 1mile run/walk. Team Entries must register before race day and must be in the same envelope. No race day registration for teams!!

I know that running a road race is a potentially hazardous activity. I should not enter unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete the event. I assume all risks associated with the event including, but not limited to falls, contact with other participants, the effects of the weather, including cold temperatures, traffic conditions of the road, all such risks being known and appreciated by me. Athletes who participate in this competition will be subject to formal drug testing in accordance with USATF rules and IAAP Rule 144. Athletes found positive for banned substances, or who refuse to be tested will be disqualified from this event and will lose eligibility for future competitions. Some prescription and over-the-counter medications contain banned substances. Information regarding drugs and drug testing may be obtained by calling the USOC Hot Line at 1-800-223-0393. Having read this waiver and knowing these facts and in consideration of accepting my entry, I, for myself and anyone entitled to act on my behalf, waive and release the Tidewater Striders, Independence Middle School, the City of Va. Beach, USATF, race officials, volunteers, and all sponsors, their representatives and successors from all claims or liabilities of any kind arising out of my participation in this event. I grant all of the foregoing permission to use any photographs, motions pictures, recording or any other record of this event for any legitimate purpose. I understand that this race is not intended for individuals with baby joggers, baby strollers, dogs on leashes, headphones, skate boards, skates, roller blades, scooters, etc…and I will abide by those guidelines.

Signature______Date______

Parent’s Signature (if under 18 years old)______

DIRECTIONS: Take Independence Blvd. north towards Pleasure House Road. Just after the intersection of Independence and Haygood Road, turn right onto Wakefield Drive. Follow Wakefield to Dunstan Lane, turn right at Dunstan. The school is on your right.

Thanks to our Sponsors! Thanks to our Sponsors!

Thanks to our Sponsors! capernum

RACE COURSE AWARDS The beautiful oceanfront boardwalk of Virginia Beach, starting T-shirts to all who pre-register by 5/5. Medals for the first three at Hilton Beach 31st Street Park. male and female runners overall and 1st, 2nd and 3rd place in each race age group shown below. REGISTRATION (www.strollroll.com) • Race day registration opens at 8:00 am at 31st St. Park. WALK & RACE TIMES • Early registration fee (online or mailed) is $20. 5 K Race begins at 9:00 a.m. Stroll & Walk begins at 10:00 a.m. • Day of registration fee is $25 • Golden Runners run for free RACE ONLY AGE GROUPS Male 9 and under, 10-11, 12-13, 14-15, 16-17, 18-29, 30-39, 40-49, FUNDRAISING 50-59, 60 and over. Female 9 and under, 10-11, 12-13, 14-15, 16- After registering online at www.strollroll.com, click on 17, 18-29, 30-39, 40-49, 50-59, 60 and over. BECOME A FUNDRAISER. Join a team or form your own. Add your personal information and photo, then invite others to CO- RACE DIRECTORS donate to your team. Thanks! John Koehler, [email protected], 757-289-6006 Terri Myers, [email protected], 757-404-1348 Yes! I’ll walk/run & fundraIse for capernaum! Name (First, Last)______Address ______City ______State ______Zip ______Phone:______Email ______I will be a: o Runner (9AM race) o Walker (10AM) T-shirt size: o XL o L o M o S Gender: o Male o Female Age on race day ______Golden Runner # ______$______Registration fee enclosed No Refunds, Exchanges or Transfers. Race Held Rain or Shine

I know that walking or running a 5K walk or race is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete this run. I assume all risks associated with running in this event, including, but not limited to: falls, contact with other participants, the effects of the weather, including heat and humidity, traffic and conditions of the road, all such risks known and appreciated by me. Having read this waiver and knowing these facts and in consideration of your accepting my entry, I for myself and anyone entitled to act on my behalf, waive and release Young Life and their representatives, successors and assigns, the City of Virginia Beach, Tidewater Striders, race officials, sponsors, and volunteers from all claims or liabilities of any kind arising out of my participation in this event. I grant permission to all of the foregoing to use any photographs, motion pictures, recordings, or any other record of this event for any legitimate purpose.

Signature ______Date ______(Parents Sig. if under 18) ______Mail this registration form and your check made out to YOUNG LIFE, to: Stroll Roll 5K, 210 60th Street, Va. Beach, VA 23451 Or register online at www.strollroll.com where you can also form a team and/or do online fundraising.

capernaum www.capernaumhr.com

Young Life Capernaum is an outreach ministry dedicated to reaching and teaching the Gospel to kids and young adults with disabilities. 210 60th Street, Va. Beach, VA 23451 • Ph: 757-289-6006 • Fax: 757-437-1285 • Email: [email protected] err flyer M ERR ERR10K FUN RUN FUN CHILDREN’S MUSEU CHILDREN’S CRAWFORD STREET MILE STREET CRAWFORD RUN PORTSMOUTH, VIRGINIA SATURDAY MAY 29, 2010 . shirt - by 4/15 to 5/29 ======postmarked 5 to 5/29 to 5/29 are not guaranteed a T /16 ======member 10K RUN DIVISION 10K WALK DIVISION Strider - ERR ERR ostmarked 5/16 Non All part icipants postmarked 4/16 to 5/15 All part icipants postmarked 5/16 Postmarked by 5/1 Postmarked 5 Postmarked by 5/15 Tidewater Strider member postmarked by 4/15 ======CHILDREN’S MUSEUM DONATION ==== Please do not mail in registration form after May 22. ======$25 $30 Registrants after 5/15 $15 P ======$15 $20 ______$18 ELIZABETH RIVER RUN 10K RUN RIVER ELIZABETH ______CRAWFORD STREE T MILE ______Crawford Street Mile $10 CHILDREN’S MUSEUM FUN RUN ______Children’s Fun Run $10 $______Additional donation to benefit the Children’s Museum of Virginia. ) ers, iver and and iver XXL ! are not not are this event for any any for event this :_____ BELOW ______Male:______d race is a potentially hazardous activity. activity. hazardous potentially a is race d S S M L XL RUN ERR RUN State:____ZIP______MUST BE SIGNED MUST (Please circle one) (Parent signature required if under 18 years of age of years 18 under if required signature (Parent :______WAIVER WAIVER participating in this event including but not limited to falls, falls, to limited not but including event this in participating SHIRT SIZE: - Name:______Address:______City:______T RACE a roa running that I know properly and able medically am I unless run to enter not should I to relative official a race of decision the by abide to I agree trained. associated risks all assume I run. the complete safely to ability my with including weather, of effects the participants, other with contact risks such all road, the of conditions and traffic humidity, and heat wa this read Having me. by appreciated and known being my of acceptance for consideration in and facts these knowing behalf, my on act to entitled anyone for and myself I for entry, Museum Portsmouth Striders, Tidewater the indemnify to agree volunte sponsors, Virginia, of Portsmouth, City Foundation, kind any of liabilities or claims all and any from management, race the all by abide I will event. this in participation my from arising to, limited not but including management, race by set guidelines animals and skates headphones, joggers, baby that my that agree I event. this in participation my during permitted I also reason. any for transferable or refundable not is fee entry photographs, any use to foregoing the of all to permission grant of record other any or recordings picture, motion purpose. legitimate entry. any deny or accept to right the reserves Director *Race NO EXCEPTIONS! NO TRANSFERS! *NO REFUNDS! SIGNATURE:______DATE:______Female Email:______Race messages will be sent via email Telephone:______Birth Date & Date Birth Year:______Age RUN ERR!! REGISTRATION INFORMATION POST RACE FESTIVITIES ONLINE REGISTRATION: All athletes are invited to the party at the Ntelos Pavilion at Harbor Sign up online at www.active.com. 31st ELIZABETH RIVER RUN Center. Music, food, refreshments and adult beverages will be SATURDAY, MAY 29 shared while you brag about the day’s exploits. PAPER APPLICATIONS: Paper applications are available at A TIDEWATER STRIDER GRAND PRIX EVENT www.tidewaterstriders.com. Mail your check payable to the PACKET PICKUP & RACE DAY REGISTRATION: “Tidewater Striders” and registration form to: ERR’S FLAT! ERR’S FAST! ERR’S FUN! Friday May 28 3:00pm to 7:00pm Running Etc. VA Beach Tidewater Striders Saturday May 29 6:45am to 7:45am Ntelos Pavilion 2217 Bayberry Street Get Memorial Day Weekend off to a great start by running or Virginia Beach, VA 23451 st NTELOS PAVILION DIRECTIONS: walking the 31 Elizabeth River Run! The ERR course is flat and From VB & Norfolk—Take I264 to Downtown Tunnel. After fast with spectacular views of the Elizabeth River, followed by a RACE DAY REGISTRATIONS will be accepted until 7:30 on race day. tunnel, take exit #7; bear right to Crawford St. Race day registrants will not be guaranteed a shirt or packet. fun party. From Chesapeake Take I464N to Downtown Tunnel. After tunnel, take exit #7, Bear right to Crawford St. RACE INFORMATION: ERR 10K RUN & WALK DIVISION 8:00am From Suffolk & NC Take I264E, take Exit #7B, to Crawford St. ONLINE:www.tidewaterstriders.com Enjoy the sights and sounds of the riverfront as you traverse along From Peninsula/Richmond Take I664S through MMM Tunnel to EMAIL: [email protected] the river on the seawall and on the Naval Medical Center I264E. Take Exit 7B, to Crawford St. Portsmouth’s river front grounds. Go back in time as you pass the CERTIFIED COURSE legendary PORTSMOUTH LIGHTSHIP, the historical monuments PARKING and homes of “Olde Towne” Portsmouth. Certification Code: VA06012RT. The ERR 10k course has been 1800 parking spaces in city garages are within quarter of a mile certified by USA Track & Field. of the Pavilion. NO PARKING CHARGES on weekends. Please ERR 10K will start and finish on Crawford Street near the Ntelos arrive early on Saturday. Road closures will begin at 7:30 am. Pavilion at Harbor Center. The course will remain open for 2 hours. ERR PHOTOS The wonderful photographers of TRIDUO.COM will be out on the ERR 10K athletes will receive a Tshirt, “goodie” bag, and entry to VOLUNTEERS NEEDED! course taking photos of you on race day. You can view the photos the post race festivities at the Pavilion at Harbor Center. Volunteers are needed to help put this event on. All volunteers at www.triduo.com. Photos are available for purchase. receive a Tshirt and are invited to the post race festivities. Please Run Division awards will recognize the top 3 overall winners along email Rich Hildreth at [email protected]. with the top three in each age group. The Walk Division in the 10K will recognize the top three overall male & female. GOLDEN RUNNERS & VOLUNTEER RACE PASSES CHILDREN’S MUSEUM OF VIRGINIA Golden Runners and Volunteer Race Pass users must register by Race proceeds are shared with the Children’s Museum of Virginia. May 1, 2010. Thank you for your cooperation. TECHNICAL TSHIRT The Children’s Museum provides handson experiences for ERR 10K ATHLETES REGISTERED BY MAY 15 th WILL children of all ages, including a planetarium, train collections, art RECEIVE A TECHNICAL TSHIRT! moves, and much more. It’s easy to contribute. Just add your tax deductible donation to the “THANK YOU” TO OUR SPONSORS: CRAWFORD STREET MILE 7:45am race entry fee check or make a separate check payable to the Be a part of the fun by running or walking a mile in Olde Towne “Children’s Museum of Virginia”. Donated funds will be Portsmouth. Each participant receives a Tshirt and entry to the administered by the Portsmouth Museums Foundation Inc. post race party. Awards will recognize the top 3 overall males & females. TIMING ERR 10K participants will be timed utilizing the Winning Time CHILDREN’S MUSEUM FUN RUN 10:00am Chip System. Basis for scoring will be gun time. Please pick up Children ages 6 months to 5 years can run like Mom and Dad for your chip on race morning at the Ntelos Pavilion. 30 yards. Each child will receive a Tshirt and race bib number. Crawford Street Mile will be manually timed. Gotr-trashmore South Hampton Roads

Girls on the Run® 5K Saturday, June 5th – 9:00 a.m. Mt. Trashmore (Shelters #1 and 2) Va. Beach Mail Registration to: Amy Georges, Race Director Girls on the Run of South Hampton Roads 4101 Granby Street #208; Norfolk, VA 23504

For more information contact the Race Director at [email protected] or 757-403-1154

Online Registration at: www.gotrshr.org and on www.active.com

Girls on the Run® of South Hampton Roads is a non-profit prevention program that encourages pre-teen girls to develop self-respect and healthy lifestyles through running and walking. All proceeds from the Girls on the Run of South Hampton Roads 5K benefit young girls who may need financial assistance to participate in the program.

Girls on the Run is a nationally successful life-changing character development program reaching over 45,000 girls nationally each year. Our local 12-week non-competitive program combines physical activity (running/walking) and experiential learning through a nationally recognized psychology-based curriculum. Each lesson is designed to teach very specific and well-defined social and personal character development skills through the use of running and walking games.

The objective of Girls on the Run is to reduce the potential display of at-risk activities among its participants. The goal is fewer adolescent pregnancies and eating disorders, less depression and fewer suicide attempts, as well as fewer substance abuse problems and confrontations with the juvenile justice system. Girls on the Run participants experience: *Higher self-esteem *Improved eating attitudes *Improved body image *Positive peer group *Positive role models

At the end of the 12-week program, all local girls join together to participate in a 5K event. Please join us on June 5th, 2010 and be a part of their big day! For more information on the Girls on the Run program in South Hampton Roads, visit our website at www.gotrshr.org. ______

_ Registration & Entry Fees Results provided by the Awards $25 until May 14th $35 thereafter You must Top three overall male and female finishers Tidewater Striders - picked up your timing chip race day and top three male and female finishers in each Race Day Registration: 7:00am -8:30am of the following age categories: 12 & Under, morning for your time to be recorded. 13-19, 20-29, 30-39, 40-49, 50-59, 60-69. Registration is also available on All chips must be returned before leaving the park. Active.com

………………………………………………………………………………………………………………………………………………………………… South Hampton Roads Girls on the Run® 5K Office Use: Race # ______Name______Sex_____Age_____DOB______Address______City______State_____Zip______Email______Phone (home)/(cell)______Personal Chip #______CIRCLE ONE T-Shirt Size: YOUTH: M L ADULT: S M L XL XXL WAIVER & RELEASE: I understand that participating in this event is potentially hazardous, and that I should not enter and participate unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete the run. I assume all risks associated with participating in this event, including but not limited to falls, contact with other participants, the effects of weather including heat and humidity, traffic and conditions of the roads or trails, and all such risks being known and appreciated by me. Having read the waiver and knowing these facts and in consideration of you accepting my entry, I for myself and anyone entitled to act on my behalf, waive and release Girls on the Run, Tidewater Striders, RRCA, the City of Virginia Beach, active.com, race officials, volunteers, all sponsors, their representatives and successors from all claims and liabilities of any kind arising our of my participation in this event. I grant permission for all of the forgoing to use any photographs, motion pictures, recording or any other records of this event for legitimate purposes. I understand that this is a road race conducted under the rules of the RRCA, is not intended for baby joggers, head phones, roller skates, roller blades, and dogs on leashes and I will abide by these guidelines. I understand that the entry fee is non-refundable and non- transferrable.

______Applicant’s Signature (Parent if under 18) Date

The OK5K Run to beneﬁ t Eggleston Services Saturday, June 12, 2010 – 8:30 a.m. Mt. Trashmore, Virginia Beach 5k Run & 1M Run

Start Times Race Information 5K Entry Fees: 5K – 8:30AM Contact: Postmarked by 5/31: $20 1 mile – 9:15AM Debbie Redmond Postmaked after 5/31: $25 (757) 486-2184 The Reason [email protected] 1M Entry Fees: $10 Race proceeds to beneﬁ t Eggleston Services. Do not mail registration after 6/6 Since 1955, Eggleston Services has provided Inclement Weather education, training and employment for The race director reserves the right to alter Checks must be made payable to: persons with disabilities. or cancel portions of the race as deemed Eggleston Services necessary for safety reasons. Divisions/Awards* Day of Race On Site Registration beginning at 7 a.m. 5K Packet Pick-Up Top 3 Overall Male/Female Pre-registrants may pick up their packets at Top 3 Male/Female in the following age Running Etc.’s Norfolk location, 1707 Colley Post Race Festivities: th categories: Ave. on Friday, June 11 between 3-7p.m. Post Race awards ceremony and rafﬂ e. Post Race breakfast provided by Machismo 10 – under, 11 – 12, 13 – 16, 17 – 19, Registration: 20 – 29, 30 – 39, 40 – 49, 50 – 59, 60 & over Burrito Bar. To register by mail – Mail a completed 1M application and check to: Top 3 Male/Female Finishers Eggleston Services OK5K 905 Kings Landing Circle Virginia Beach, VA 23452

OK5K Proud Sponsors

Make checks payable to Eggleston Services Last Name ______First Name ______Address ______City, State & Zip ______Phone ______Email ______Gender: Male______Female______T-Shirt size (circle one) S M L XL or Youth S(6/8) M(10/12) L14/16) Age on race day ______Date of birth ______Check race(s) running: ❒ 5K - $20 ❒1 mile - $10 ❒ Both races - $25 Total Amount enclosed: ______

Mail entry to: Eggleston Services OK5K; 905 Kings Landing Circle, Virginia Beach, VA 23452 I understand that a road race is a potentially hazardous activity. I should not enter the run unless I am medically able and properly trained. I agree to abide by any decision of a race offi cial to my ability to safely complete the run. I assume all risks associated with running in the event including, but not limited to, falls, contact with other participants, the effects of weather including heat and humidity, traffi c conditions of the roads or trails, and all such risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of the acceptance of my entry, I, for myself and anyone entitled to act on my behalf, waive and release the Tidewater Striders, Eggleston Services, the City of Virginia Beach, race offi cials, volunteers, and all sponsors, their representatives and successors from all claims or liabilities of any kind arising from my participation in this event. I grant permission to all of the forgoing to use any photographs, motion pictures, recordings or any other record of this event for any legitimate purpose. This race is not intended for baby joggers, headphones, skates and dogs on leashes and I will abide by these guidelines.

Signature______Date______(Parents Sig. If Under 18)______Race Held Rain or Shine

RAFFLE TICKET 1 Free ticket with each registration Additional Tickets $1 ea For Internal Use only: CHECK______CASH______2010 RunWalk for the Kids Registration form Children’s marathon To participate in the children’s marathon, register your children in advance • To register for the children’s marathon, Check all that may apply: to participate in the 1-mile Fun Run at the RunWalk for the Kids, Saturday, fill out the registration form and follow Register online at www.runwalkforthekids.org I am a CHKD employee June 19, at Town Point Park in Norfolk. Check the box “Children’s Marathon” instructions for mailing, or you can register Please complete one registration form per person. I am the relative of a CHKD employee when registering, and help your kids record their physical activity in the weeks online at www.runwalkforthekids.org. *Registration is not valid unless signed. I am a KD Circle member leading up to the race. • Fees to register on or before May 22 are *First 3,000 Registrants are guaranteed a 2010 RunWalk goody bag & T-shirt. How to use this log: Each time a child exercises for 30 minutes, it counts as $25/person, $12/child, $10/person per one step or “mile” of their marathon. The goal is to complete 25 “miles” in the family (four or more*). After May 22, fees Name (first, mi, last) ______weeks leading up to the marathon. The final (26th) mile will be the 1-mile Fun are $35/person, $15/child, $12/person per family (four or more*). *Each family member Address ______Run at the RunWalk for the Kids. Every child who completes the 1-mile Fun Run will receive a medal. Every child who registers for the Chil- must register individually (a family consists City ______State ______Zip ______dren’s Marathon by May 22, will receive a special award. of two adults and children under 18). Complete a 26-mile “marathon” by logging 25 miles worth of exercise before • visit www.runwalkforthekids.org for Sex: Male Female Age (on race day) ______Birth Date (mm/dd/yyyy) ______the race and run or walk the last mile in the “Fun Run” on June 19. Bring your information and terms. marathon log to the race for validation. Phone (daytime) ______(evening) ______Email ______My Marathon Log Circle T-shirt size (registration must be received by May 22) AdulT S M L XL XXL ChildRen’s M L Color one block every time r finish _i Am A membeR of A TeAm_(price per team member same as below) you exercise for 30 minutes. hurray for you! start Any kind of exercise counts: 13 5 30 minutes = soccer practice, playing tag 12 14 Team Name: ______1 mile at recess, riding your bike, etc. 1-mile Your goal is to complete 25 fun Run June 19 Team Captain: ______miles of this log before June 19. 11 15 Then you’ll finish by running or 2 d All teams must pre-register (prior to June 7). A team consists of 5 or more people (for more information regarding teams, visit www.runwalkforthekids.org) 1 walking in the 1-mile Fun Run 25 at the RunWalk for the Kids 10 v 16 Choose evenT on June 19. 2 k 24 8K Run 2-mile Walk 1-mile fun Run/wheelchair race “Children’s marathon” (automatically places you in 1-mile fun Run) j 9 17 n Pre-registration and packet pick-up will be held Thursday, June 17, from noon to 7:30 p.m. at Running Etc.,1940 Laskin Road, Virginia Beach and u 3 g 23 Friday, June 18, noon to 7:30 p.m. at Running Etc., 1707 Colley Avenue, Norfolk. e i 8 18 If you are part of a team, contact your team captain for team packet pick up instructions. 22 make checks payable to: 4 7 19 q The King’s Daughters 5 Call 668-7098 or visit 21 fee on oR befoRe mAy 22, 2010 6 www.runwalkforthekids.org 20 $25 per adult $12 per child (under 18) $10 per person per family* (4 or more) mail to: for more information. Run/Walk for the Kids s Rick Brown 649 S. Westgrove Street Name of Participant/Fundraiser______fee AfTeR mAy 22, 2010 First Last Virginia Beach, VA 23455 $35 per adult $15 per child (under 18) $12 per person per family* (4 or more) Address______Phone______

*Family consists of two adults and children under 18. each family member must complete a registration form. Registration must be postmarked by June 11, 2010. Pledges_ Name of Participant/Fundraiser______Please accept my additional donation of $ . First Last online registration ends Address______Phone______June 12, 2010. Please_make_checks_ I am unable to participate, but would like to donate $ to CHKD. sponsor/donor name Telephone donation Amount Amount Collected payable_to_The_ King’s_Daughters_ 1.______and_return_with_ *Participant signature: ______A project of (age 18 and over) 2.______The King’s Daughters form_to_The_Kings_ To benefit Daughters,_2nd_ 3.______Parent/guardian signature: ______floor,_601_Children’s_ (under age 18) Lane,_Norfolk_VA_ 4.______

Printed name of signer: ______23507._Forms,_ 5.______checks_and_cash_can_ I understand that running a road race is a potentially dangerous activity. I should not enter and run/walk unless I am medically able and properly trained. I agree to abide by also_be_turned_in_at_ 6.______any decision of a race official relative to my ability to safely complete the race. I assume all risks associated with running/walking in this event, including but not limited to the_race. falls, contact with other participants, the effects of the weather including heat and humidity, traffic and the condition of the roads or trails, and all such risks being known 7.______and appreciated by me. Having read this waiver and knowing these facts and in consideration of your accepting my entry, I, for myself and anyone entitled to act on my behalf, waive and release Tidewater Striders, RRCA, the City of Norfolk, CHKD, The King’s Daughters, race officials, volunteers, and all sponsors, their representatives and succes- 8.______sors from all claims and liabilities of any kind arising out of my participation in this event. I grant permission for all of the forgoing to use any photographs, motion pictures, recording or any other record of this event for legitimate purposes. I understand that this is a road race conducted under the rules of the USTAF, is not intended for baby 9.______joggers, head phones, skates, roller blades, skate boards, and dogs on leashes, and I will abide by these guidelines. Strollers may not participate in the 8K. (NO REFUNDS, 10.______EXCHANGES OR TRANSFERS. INCOMPLETE APPLICATIONS WILL NOT BE PROCESSED). ToTAl $ for additional registration and pledge forms go to www.runwalkforthekids.org or call (757) 668-7098. Find_pledge_forms_online_at_www.runwalkforthekids.org 2010 RunWalk for the Kids Registration form Children’s marathon To participate in the children’s marathon, register your children in advance • To register for the children’s marathon, Check all that may apply: to participate in the 1-mile Fun Run at the RunWalk for the Kids, Saturday, fill out the registration form and follow Register online at www.runwalkforthekids.org I am a CHKD employee June 19, at Town Point Park in Norfolk. Check the box “Children’s Marathon” instructions for mailing, or you can register Please complete one registration form per person. I am the relative of a CHKD employee when registering, and help your kids record their physical activity in the weeks online at www.runwalkforthekids.org. *Registration is not valid unless signed. I am a KD Circle member leading up to the race. • Fees to register on or before May 22 are *First 3,000 Registrants are guaranteed a 2010 RunWalk goody bag & T-shirt. How to use this log: Each time a child exercises for 30 minutes, it counts as $25/person, $12/child, $10/person per one step or “mile” of their marathon. The goal is to complete 25 “miles” in the family (four or more*). After May 22, fees Name (first, mi, last) ______weeks leading up to the marathon. The final (26th) mile will be the 1-mile Fun are $35/person, $15/child, $12/person per family (four or more*). *Each family member Address ______Run at the RunWalk for the Kids. Every child who completes the 1-mile Fun Run will receive a medal. Every child who registers for the Chil- must register individually (a family consists City ______State ______Zip ______dren’s Marathon by May 22, will receive a special award. of two adults and children under 18). Complete a 26-mile “marathon” by logging 25 miles worth of exercise before • visit www.runwalkforthekids.org for Sex: Male Female Age (on race day) ______Birth Date (mm/dd/yyyy) ______the race and run or walk the last mile in the “Fun Run” on June 19. Bring your information and terms. marathon log to the race for validation. Phone (daytime) ______(evening) ______Email ______My Marathon Log Circle T-shirt size (registration must be received by May 22) AdulT S M L XL XXL ChildRen’s M L Color one block every time r finish _i Am A membeR of A TeAm_(price per team member same as below) you exercise for 30 minutes. hurray for you! start Any kind of exercise counts: 13 5 30 minutes = soccer practice, playing tag 12 14 Team Name: ______1 mile at recess, riding your bike, etc. 1-mile Your goal is to complete 25 fun Run June 19 Team Captain: ______miles of this log before June 19. 11 15 Then you’ll finish by running or 2 d All teams must pre-register (prior to June 7). A team consists of 5 or more people (for more information regarding teams, visit www.runwalkforthekids.org) 1 walking in the 1-mile Fun Run 25 at the RunWalk for the Kids 10 v 16 Choose evenT on June 19. 2 k 24 8K Run 2-mile Walk 1-mile fun Run/wheelchair race “Children’s marathon” (automatically places you in 1-mile fun Run) j 9 17 n Pre-registration and packet pick-up will be held Thursday, June 17, from noon to 7:30 p.m. at Running Etc.,1940 Laskin Road, Virginia Beach and u 3 g 23 Friday, June 18, noon to 7:30 p.m. at Running Etc., 1707 Colley Avenue, Norfolk. e i 8 18 If you are part of a team, contact your team captain for team packet pick up instructions. 22 make checks payable to: 4 7 19 q The King’s Daughters 5 Call 668-7098 or visit 21 fee on oR befoRe mAy 22, 2010 6 www.runwalkforthekids.org 20 $25 per adult $12 per child (under 18) $10 per person per family* (4 or more) mail to: for more information. Run/Walk for the Kids s Rick Brown 649 S. Westgrove Street Name of Participant/Fundraiser______fee AfTeR mAy 22, 2010 First Last Virginia Beach, VA 23455 $35 per adult $15 per child (under 18) $12 per person per family* (4 or more) Address______Phone______

Join us at Ft Story for a great morning of fun for a great cause!!!! GOOD Food! ICE COLD Beverages! LOCATION: US Navy, JEB, REGISTRATION: Participants may pre-register to avoid delays during race day Little Creek - FT.STORY registration. To register online visit: or make checks payable to RACE DAY SCHEDULE: Children’s Miracle Network and mail forms and checks to:

Registration opens 6:00 AM Kim Rubin NAE Federal Credit Union Registration closes 7:15 AM 755 Battlefield Blvd N. Chesapeake, VA 23320 5K Run/ Walk 7:30 AM Inclement Weather/ Security: The Race Director and US Navy, JEB, Little Creek - 1 Mile Fun Run/ Walk 8:45 AM FT.STORY reserve the right to cancel or reschedule the event in the interest of safety or access restrictions to venue and refunds cannot be given. This is a benefit event and Post Race Party and Awards 9:15 AM there will be no refunds for events entered but not run. REGISTRATION FEES: 5K Run/Walk $25 ($30 after 6/20/2010) Race shirt, goody bag, food, drinks (guaranteed if registered by 6/20/10) 1 Mile Fun Run/ Walk $15 ($20 after 6/20/2010)

Sponsorship Packages: For more information please contact Mariann Beverly: 757-537-2322/ [email protected] Race Director/ Volunteer Questions? Contact Kim Rubin 757-410-2012/ [email protected]

PACKET PICK-UP: Running Etc …757-627-1500 Late registration and pre-registered participants may pick up Fri. 7/9 – 5:30PM to 7:00PM Ghent, 1707 Colley Ave., Norfolk race packets at Running Etc …on Friday, 7/9. GATE PASSES: May be e-mailed to pre-registered participants who provided e-mail addresses. Participants are strongly encouraged to carpool. All persons entering US Navy, JEB, Little Creek - FT.STORY (drivers and passengers) are REQUIRED to have and show valid picture ID. All vehicles may be subject to searches by base personnel. Please allow extra time for these procedures.

RACE COURSE: The 5K race course begins and finishes adjacent to the US Navy, JEB, Little Creek - FT.STORY Recreation Center. The 1 mile fun run will be 2 loops around a course near the Rec. Center. AWARDS: *Top 3 overall (male/ female) 5K Age Groups: *Top 3 finishers in each age group Male: 12 & under, 13-19, 20-24, 25-29, 30-34, 35-39, 40-44, * Top 3 teams (sponsors) 45-49, 50-54, 55-59, 60-64, 65-69, 70 & over. *Special award to each child Female: 12 & under, 13-19, 20-24, 25-29, 30-34, 35-39, 40- participant (12 and under) 44, 45-49, 50-54, 55-59, 60-64, 65-69, 70 & over.

DIRECTIONS to US Navy From I-64, take I-264 East toward the Oceanfront. Follow I-264 to its end at the VA Beach JEB Little Creek – Pavilion. At the 6th traffic signal, turn LEFT on Pacific Ave. Head North on Pacific as it becomes FT. STORY: Atlantic Ave near the Cavalier Hotel. Continue North to Shore Dr and Atlantic-turn RIGHT. Enter East gate of US Navy, JEB, Little Creek - FT.STORY. Rec Center is approximately 1 mile inside gate on LEFT just past the Lighthouse. Parking is available at Rec Center. PLEASE DO NOT PARK in the AAFES Exchange Parking lot-this is reserved for store patrons. GOOD Food! ICE COLD Adult beverages!

The Allen Stone-Braveheart Memorial Races Presented by 3 RACES, 1 GREAT EVENT!!! 31st Street at the Oceanfront-Neptune’s Park at the Hilton Virginia Beach Oceanfront To Benefit the Virginia Beach Volunteer Rescue Squad and Naval Special Warfare Foundation JULY 17, 2010 @ 7:30AM

In 1999, this race was held for the first time, and was called the “Brave Heart Run-Swim-Run.” Allen Stone – a local Navy SEAL and friend of the organizers – competed and won the 20-29 male age group. Tragically, this was Allen’s last race. Shortly after, he died in a SEAL training accident. Accordingly, the race committee decided to rename the race to honor our fallen friend and local hero. We hope you’ll participate! With Allen’s enthusiastic zeal for life and outgoing personality, we know he would have welcomed you!

Packet Pick-up July 16 - 5:00-7:00 p.m. Final Kick Sports 757-481-3400 Race Day Packet Pick-up: 6:00a.m.-7:00am@ 31 st Street Park at the Hilton Va. Beach Oceanfront RSR:1K beach run,1K ocean swim,5K on the boardwalk, 8:00 am start 5KRun/Walk: Boardwalk , 7:45am start 1 Mile Kids Fun Run: On Boardwalk, 9:15am start Post Race Party: LunaSea @ 11am RSR/5KDivisions/Awards:Men/Women:8&under,9-10,11-12,13-14,15-19,20-24,25-29,30-34,35-39,40- 44,45-49,50-54,55-59;60-64,65-69,70+, Separate divisions for :SEALs,Military,Clydesdale (200+)&Athena(140 +),Wheelchair, Walkers May only win 1 award. Must choose between age group or separate divisions. Awards in each division based on registration. 3 awards per division. Kids 1 Mile Fun Run:6 and under,7-8, 9-10, 11-12, 13-14 (Categories will be added based on registration) The Run Swim Run is a Tidewater Striders Multisport Grand Prix Series Event ! Entry Fees:RSR:$31 postmarked before 5/1; $36 by 6/1,$41 by 7/1, after 7/1 $45 5K: $16 before 5/1, $19 by 6/1, $22 by 7/1, $25 after 7/1 1 Mile Kids Race: $10 Mail to: Allen Stone Memorial Races 120 Cherwell Ct Williamsburg, VA 23188 Checks can be made payable to VBVRS or NSWF-You choose your charity! Questions: Call Mike Wilson @ 804-236-9610 or Steve Stroud @ 757-425-8781or e-mail questions to [email protected]. Register online at www.active.com Race confirmation, info and applications also available online at www.allenstonememorial.com or www.rescue14.com/allenstone . TIMING: Tidewater Striders www.tidewaterstriders.com PHOTOS: www.triduo.com ------Name: ______Phone: ( )______Mailing Address:______City: State: Zip:______E-Mail Address ______Age (on 07/19): __ Birthday______Choose one:!Female !Male Choose one:!1 Mile Kids Fun Run !Run Swim Run!5K Run/Walk Chooseone:!AgeGroup!Clydesdale/Athena!Military!Wheelchair!TeamHoyt! Walker T-shirt size: ! Small !Medium ! Large ! X-Large WAIVER (READ CAREFULLY) -- MUST BE SIGNED FOR ENTRY I hereby certify that I understand the nature and hazards of the competition I am entering. I also understand that many factors are beyond the control of race organizers, including, but not limited to, beach, ocean, boardwalk and road conditions, and actions of other competitors. Further, I understand that I must be physically fit to compete in this event, and certify that I am and will be in appropriate condition to compete safely. In consideration of the acceptance of my entry in this competition, I intend to be legally bound, for not only myself, but for my heirs, executors and my administrators. In signing this release from liability, I waive and release everyone connected with this competition from any and all liability which may arise from this competition. I agree to pay all reasonable attorney’s fees and litigation expenses incurred by any person, real or corporate, whom I may sue in violation of or in an effort to challenge this release from liability form. I understand that my waiver and agreement to pay attorney’s fees and litigation expenses is the sine qua non for the acceptance of my entry in this contest. I hereby grant full permission to any and all of the above parties to use any photographs,videotapes,motion pictures, website images, recordings or any other record of this event ______Signature in full of applicant Signature in full and printed name of parent or legal Date guardian if applicant is under 18. PLATINUM SPONSOR

PRESENTING SPONSOR

GOLD SPONSORS

757-422-4700

757-588-8364 CORNERSTONE NORFOLK HONORABLE ECS CHIROPRACTIC MAYOR W. RANDY CONSTRUCTION PAUL FRAIM WRIGHT SILVER SPONSORS

JARRETT JOHN WHITE CHIROPRACTIC AGENCY 757-426-2886

INNOVATIVE THERAPY AND WELLNESS 757-486-8663 www.innovativetherapy.com

JACK DOYLE NORFOLK SENATOR NORFOLK SHERIFF RALPH COMMONWEALTH’S ROBERT MCCABE NORTHAM ATTORNEY homefront 10 flyer 2nd Annual “Run for the Homefront” 5K Run/Walk JEB Little Creek-Fort Story Race being held on FORT STORY CAMPUS July 24, 2010

Race Time: Registration 6:00 AM. Start 7:30 AM

Entry Fees: $20 advance registration. Pre-registration by July 15, 2010 $25 late registration after July 15, 2010.

Register Online at: www.active.com OR mail application to: Operation Homefront Hampton Roads PO Box 15301 Newport News, VA 23608

Checks payable: Operation Homefront Hampton Roads. No refunds or exchanges. T-Shirt, Goodie Bags, Door Prizes. Medals for male and female 1st, 2nd and 3rd places in all age categories Alcoholic beverages will be available at conclusion of run for those 21 and older

Directions: From Richmond -- I 64 East to Norfolk. Take Rt 13 North (Northampton Blvd) to Shore Dr. East on Shore Dr. to intersection of Shore Dr. and Atlantic Blvd. Left on Atlantic, Main Gate straight ahead. Continue to shopette and make left. Registration at Bowling Alley. From South -- I 64 West to Norfolk, take Rt 13 North (Northampton Blvd), same as above. GPS -- Use Hospital Rd., Virginia Beach, VA and follow above.

Participants and guests MUST have Military ID OR Picture ID for base access. It is illegal to talk on a cell phone while driving on base.

Name ______Last, First, Middle Initial

Address ______

Email ______

Phone ______Emergency Name/Phone ______

Age ______T-Shirt Size______Strider Member ______Sex ______(Day of Race) (S, M, L, XL) (Yes, No) (Male/Female)

Age Groups ______(1-19) ______(20-29) _____(30-39) ______(40-49) ______(50-59) _____ (60-99)

Race Category _____ (5K Runner) _____ (5K Walker) Active Duty Military _____ Activated Guard/Reserve _____

WAIVER: I know that running a road race is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete the run. I assume all risks associated with participating in the Run for the Homefront including, but not limited to, falls, contact with other participants, the effects of the weather, including high heat and/or humidity, traffic and the conditions of the road, all such risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of your accepting my application, I for myself and anyone entitled to act on my behalf, waive and release any and all sponsors including, but not limited to Operation Homefront Hampton Roads, the Tidewater Striders, Operation Homefront NHQ, the US Navy, race officials, volunteers and any and all sponsors, their representatives and successors from all claims and liabilities of any kind arising out of my participation in the event through that liability may arise out of negligence or carelessness on the part of the persons named in this waiver. I grant permission to all the foregoing to use any photographs, motion pictures, recordings, or any other record of this event for any legitimate purpose.

______Signature of Runner/Date Signature of Parent/Guardian if under 18 years of age/Date

Childs T-SHIRTChilds SIZE:

TEAM NAME:______TEAM

License Plate License Number: ______

you Thank for your understanding of Year:

restrictions,registration. a we cannotallow the transfer of VEHICLE INFORMATION: VEHICLE

Due to insurance regulations and JEB Little Creek base security

DriversNo: License ______

Information needed for base security check & base access base Information& check security needed forbase

T-SHIRT SIZE: S M L XL XL L M S T-SHIRT SIZE:

State:______ZIP:______

City:______

Address:______

Email: ______

BirthDate ______& Year

Female: ______

Name:______

MINI MUD RUN only) 5-12 MINI (ages

(5 athletes, must wear boots & utes) athletes,& mustwear (5 boots BOOTS & UTES & BOOTS

(5 athletes, same (5 department) PUBLICSAFETY

(5 athletes same , (5 unit) ACTIVEMILITARY DUTY

DOD Sticker access DOD with to base

(5 athletes from (5 same company) CORPORATE

(5 athletes per team- 2 female minimum) female team- 2 athletes per (5 CO-ED CO-ED TEAM

(5 female athletes per team) athletes female per (5 FEMALE FEMALE TEAM

(5 male athletes per team) male athletes (5 per MALE MALE TEAM

(1 male & female per team) per female male & (1 COUPLE TEAM

______

INDIVIDUAL DIVISION TEAM DIVISION TEAM INDIVIDUALDIVISION

MINI MUD RUN DIVISION RUN MUD MINI

HEALTH NET ASYMCA MUD RUN MUD ASYMCA NET HEALTH

NO REFUNDS! NO TRANSFERS! NO REFUNDS! NO

MUD RUN DIVISIONS- 8K DIVISIONS- RUN MUD

Model

M L AdultSmall L M S

______

TEAMS

ANNUAL ANNUAL

(please circle one) (please

Male:

policy. this

______

Phone:

State:

Children ages 5-12 ages Children

Make:

______

XXL

$ $ ______

___TaxDeductible Donation to ASYMCA $ ______

$ ______Entry Fee(s) EntryFee(s) $ ______

ENTRY FEES: ENTRY

the information you need, please email us at [email protected].

Please visit our website at www.asymcamudrun.com. If you are unable to find

LakesideRoad • 1465

MAIL: MAIL:

ONLINE: ONLINE:

The •

waiver for signed accepted. Race entrytomust be be •

DATE:

(Parentsignature required years age) of 18 if under

SIGNATURE: ______

legitimate purpose. legitimate No refunds, transfers!no

photographs, motion pictures, recordings or any other record of the event for any for event the of record other any or recordings pictures, motion photographs,

transferable for any reason. I also grant permission to all of the foregoing to use any foregoingtheuse to of all to transferablepermission grant reason.also anyfor I

during my participation in this event. I agree that my entry fee is not refundable or refundable not is fee entry my that agree I event. this in participation my during

not limited to, that baby joggers, headphones, skates and animals are not permitted not are animals headphones,joggers,and to,skatesbaby that limited not

this event. I will abide by all the guidelines set by race management, including but including management, race by set guidelines the all by abide will I event. this

from any and all claims or liabilities of any kind arising from my participation in in participation my from arising kind any of liabilities or claims all and any from

nify the US Government, the ASYMCA, sponsors, volunteers, race management, race volunteers, sponsors, ASYMCA, the Government, US the nify

of my of entry, I for and myself for anyone entitled to act on my behalf, agree to indem

Having read this waiver and knowing these facts and in consideration for acceptance

traffic ofand theconditions road,all such risksbeing known and appreciatedby me.

contact with other participants, the effects of weather, humidity, and of heat participants,effects including otherthe with contact

risks associated with participating in this event including but not limited to falls, to limited not but including event this in participating with associated risks

sion of a race official relative to my ability to safely complete the run. I assume all all assume I run. the complete safely to ability my to relative official race a of sion

to run unless I am medically able and properly trained. I agree to abide by the deci the by abide to agree properly I trained.and able medically am I unless run to

I I know that running a road race is a potentially hazardous activity. I should not enter

Aug. 1 - Aug. 6

Before July Before 31

Before July Before 1

HEALTHæNETæASYMCAæMUDæRUNæRACEæWAIVER

race

______

director

NO RACE DAY REGISTRATION! DAY RACE NO

Total AmountEnclosed

sign their own registration form.

out a signed waiver will be returned! Each team member must

Please note!

HEALTH ASYMCANET RUN MUD

Mail your form and check payable and to check Mail form your “ASYMCA” to:

www.asymcamudrun.comwww.active.comor

Please Read Carefully Before Signing

reserves

Team

Individual

Team

Individual

Team

Individual

Applications without the correct entry fee or with-

the

REGISTRATION

INFORMATION

right

$200 Mini Mud Mini $15 Run $200

$40 $40

$150 Mini Mud Mini $10 Run $150

$30 $30

$125 Mini Mud Mini $10 Run $125

$25 $25

Virginia

deny

any

$80 Couple

$60 Couple

$50 Couple

Beach,

entry.

23455

Little Creek Creek Little

Joint Expeditionary Base Expeditionary Joint

Saturday,2010 7, August

ASYMCA MUD RUN MUD ASYMCA

HEALTHNET

•

Norfolk, Virginia Virginia Norfolk,

Here are the rules and requirements that must be adhered to: R U TUFF ENUFF? The US NAVY SEABEES of CBMU202 TEAM COMPETITION Get in on the fun! Put a team together to • ALL athletes must provide the information listed on the application form challenges you to see if you have what it takes to conquer the course at the compete in the Team Division. Challenge your family, friends and including drivers license number, vehicle make & model and License Num- annual HEALTH NET ARMED SERVICES YMCA MUD RUN. co-workers to compete as a team. There are 8 team categories: ber. This information will be provided to the base security office for a se- Come on out and join in the fun! COUPLE TEAM 1 female & 1 male athlete per team curity check. This information will NOT be provided to any other party Built by the US NAVY SEABEES of CBMU202, the course is designed MALE TEAM 5 male athletes per team other than base security. to see if you have the physical and mental toughness needed to complete FEMALE TEAM 5 female athletes per team • MINI MUD RUN athletes must provide information for themselves the course. This is definitely not your average 8k road run. The course will CO-ED TEAM 5 athletes per team, at least 2 being female and for the parent/guardian who will drive the child on to the base. challenge you as you run, walk, trot, crawl over sand dunes, obstacles, hills, ACTIVE DUTY MILITARY 5 athletes, all from same unit • ALL athletes will be on a master access list at GATE 3. trails, walls and sand. The SEABEES want to know, R U TUFF ENUFF? • ALL athletes must have a race day base pass to access the base. Passes will PUBLIC SAFETY 5 athletes per team, all from same department All athletes must complete the entire course and engage all obstacles on the be available at packet pickup. BOOTS & UTES 5 athletes, must wear boots & utes • It is highly recommended that friends and families of the athletes ride course to be eligible for awards and timing. Course marshals will identify CORPORATE 5 athletes per team, all from same company any athletes avoiding the mud, water or obstacles. But then, why would you with the athlete to minimize traffic accessing the base. sign up if you didn’t want to challenge yourself and see if you can complete • Photo ID and race day base pass must be presented at the Gate for base the course. TEAM RULES access. Cell phone use is prohibited while driving on base. All athletes in the MUD RUN must be 13 years of age on race day. Any ath- • Team members’ entries must be submitted together. DIRECTIONS & PARKING - NEW BASE ENTRY PROCEDURE letes under the age of 18 must have a waiver signed by a parent or guardian. • Team Names must be provided at time of registration. VEHICLES WITH DOD STICKERS: Enter JEB Little Creek • Each team member must sign registration waiver form or initial SAFETY BRIEF Due to the nature of the course, there will be a manda- at Gate 5. Proceed on D Street & take left on Gator Blvd. Follow tory safety brief during the opening ceremony at 7:30 on race morning. online waiver. to Hewitt Drive & take a right. Park in designated MUD RUN • TEAM MEMBERS MUST CROSS THE FINISH LINE TOGETHER. parking are only . MINI MUD RUN Children of ages 5 through 12 can also enjoy the fun FAILURE TO CROSS AS A TEAM WILL DISQUALIFY YOUR TEAM. and excitement of a mud run. The children will run for a mile through sand, VEHICLES WITH OUT DOD STICKERS: Enter JEB Little mud and hills. Great fun! Each child will receive a t-shirt and a goody bag. LIMITED TO 2500 REGISTRANTS! NO RACE DAY REGISTRATION! Creek using Gate 3. Proceed to Gator Blvd., and make a right. Follow to Hewitt Drive and take a left. Park in designated MUD ARMED SERVICES YMCA All race proceeds will benefit the PACKET PICK-UP LOCATION & DATES RUN parking area only. ARMED SERVICES YMCA, a 501-c-3 organization that improves the All athletes must quality of life for junior enlisted military and their families. The ASYMCA pick up their packet on the following days at Final Kick Sports, 2865 VOLUNTEERS NEEDED! Volunteers are needed to help put this is not a typical Y with workout equipment and gyms. The ASYMCA sup- Lynnhaven Drive, Virginia Beach, VA. (located off of Great Neck road) event on. No experience needed. All volunteers receive a T-shirt ports military families by providing child care services, health and wellness Thursday...... August 5 ...... 5:00pm to 8:00pm and are invited to the post race festivities. Please e-mail our volun- services, spouse support during deployment and food services. Friday ...... August 6 ...... 3:00pm to 8:00pm teer coordinator at [email protected]. Please consider making a donation to the ASYMCA to help support the families NOTE: NO RACE DAY PACKET PICKUP of our military that are defending our country around the world. ASYMCA MUD RUN PHOTOS The wonderful photographers REGISTRATION & INFORMATION POST RACE FESTIVITIES All participants are invited to a great of TRIDUO.COM will be out on the course taking photos of you post race party. Celebrate the day with your fellow athletes as you tell on race day. You can view the photos at www.triduo.com. Photos ON LINE: Sign up at www.asymcamudrun.com or www.active.com are available for purchase. Make it a day to remember with a photo MAIL: Please see information in this brochure and listen to the tales of the race exploits Music, food, refreshments and beer will be available. from TriDuo.com.

JEB LITTLE CREEK RULES & SECURITY PLEASE READ CAREFULLY!! The MUD RUN and its athletes are guests on JEB LITTLE CREEK. It is imperative that we follow the security rules and requirements of the base if we wish to continue to utilize this facility. Any athlete not complying with the rules and requirements will not be admitted to the base nor allowed to compete.

27th Annual Jack King One Mile Ocean Swim Sunday, June 27, 2010 10:00 a.m. Hosted By: Virginia Beach, VA

Sanctioned by the Local Masters Swim Committee for Virginia (LMSC for VA) for USMS, Inc. Sanction # 120-003

Entry Fee: $25 if postmarked by June 7, 2010. $30 after June 7 to June 25th, 2010. $50 RACE DAY.

T‐shirts are Eligibilityguaranteed to swimmers who register by June 7,: 2010. No Refunds.

Minimum age to participate is 18 as of June 27, 2010. All sw immers must be registered with USMS. Online registration is available on theLisa Bennett, Registrar web at www.usms.org. or conta 11812 Winfore Drive ct: Midlothian, VA 23113 [email protected]

NOTE: ALL ONE EVENT PASSES TO BE SENT WITH RACE APPLICATION TO JUNE MCDANIELS (see back)

Age Groups/Awards st th : Awards will be presented to the 1 – 6 place swimmers in each age group. Standard Masters age groups will be used (18‐24, 25‐29, 30‐34 and so on in 5 year increments).

NOTE: Wet suits are aCourse llowed. However, no official time will be given and not eligible for awards. th th : The start is in the water at 24 Street, swimming north parallel to the beach/boardwalk. The finish is on the beach at 38Directions: Street. Buoys mark the start and finish. You must swim around the finish buoy before exiting the water. st st From I‐64 take Route I‐264 East. When the expressway ends, youth are on 21 Street. Take 21 Street to Atlantic Avenue. Turn left on AtlantiParking: c Avenue and follow to 24 Street. th th Municipal lots are located at 19 and 25 Streets. The cost is $7 for the entire day. Metered spots are located along InclementAtlantic and Pacific Avenues Weather as well as sides streets.

: No rain date, No refunds due to weather. General Race Information:

Swim caps will be provided to all entrants. Caps must be worn by all who participate. Water Temperature will be approximately 72 degrees or less. Trucks will be available at the start line to transport swimmers’ bags to the finish line. USA Swimming heat will start at 10:15. For more information on the USA Swimming heat, please contact the Old Dominion Aquatic [email protected] Club (ODAC) at . (Tentative) th th All swimmers must check‐in race day at 24 Street on the beach. Restrooms and changing facilities are av th ailable at 24 Street Park. Check‐in begins at 8:30 A.M. and ends at 9:30 A.M. A safety bFor more informationriefing will be held on the beach at 24 please contact: at 9:50 A.M.

June McDaniels: [email protected] or 7574962570

Hotel Information at: www.vbhotels.com / www.vbfun.com

Upcoming Events

Jim McDonnell Lake Swims Chris Greene Lake 2-mile Cable Swim Sunday, May 30, 2010 Saturday, July 10, 2010 Reston, Virginia Charlottesville, Virginia Paper Entry Deadline: Entry Deadline: June 28, 2010 May 1, 2009 www.VASwim.org www.restonmasters.org or cableswim.org

JACK KING ONE MILE OCEAN SWIM ENTRY FORM *** Please attach a copy of your USMS card or One Day Application here.***

Name: ______(Last) (First)

Address:______

City : ______State:______Zip: ______Phone: ______

Date of Birth: ______Team:______Sex: M F (Circle One)

Entry Fee: $______T-Shirt: Small Medium Large X-Large (Circle One)

($25 Until June 7 / $30 June 7 - June 25/ $50 Race Day) *Make Check Payable to VMST. Mailed Entries due by JUNE 25, 2010.

E-Mail Address: ______

Include Entry Form, Signed Release, and copy of USMS Registration Card with check and mail to: June McDaniels ATTN: Jack King Swim 2400 Ketch Court. Virginia Beach, VA 23451

RELEASE: The following waiver must be signed and in the hands of the meet director before a swimmer may compete.

I, the undersigned participant, intending to be legally bound, hereby certify that I am physically fit and have not been otherwise informed by a physician. I acknowledge that I am aware of all the risks inherent in Masters Swimming (training and competition) including possible permanent disability or death, and agree to assume all of those risks. AS A CONDITION OF MY PARTICIPATION IN THE MASTERS SWIMMING PROGRAM OR ANY ACTIVITIES INCIDENT THERETO, I HEREBY WAIVE ANY AND ALL RIGHTS TO CLAIMS FOR LOSS OR DAMAGES, INCLUDING ALL CLAIMS FOR LOSS OR DAMAGE CAUSED BY THE NEGLIGENCE, ACTIVE OR PASSIVE OF THE FOLLOWING: UNITED STATES MASTERS SWIMMING, INC., THE LOCAL MASTERS SWIMMING COMMITTEES, THE CLUBS, HOST FACILITIES, MEET SPONSORS, MEET COMMITTEES, OR ANY INDIVIDUALS OFFICIATING AT THE MEETS OR SUPERVISING SUCH ACTIVITIES. In addition, I agree to abide by and be governed by the rules of USMS. Finally, I specifically acknowledge that I am aware of all the risks inherent in open water swimming, and agree to assume those risks.

Signature: ______Date: ______USMS # ______

For Use for Jack King Only. For other events, go to vaswim.org VB_10_competitor_CHI, NY, NE, MA, Atlanta_ad_proof.pdf 1 3/4/10 5:51 PM

JACK KING ONE MILE OCEAN SWIM ENTRY FORM *** Please attach a copy of your USMS card or One Day Application here.***

Name: ______(Last) (First)

Address:______

City : ______State:______Zip: ______Phone: ______

Date of Birth: ______Team:______Sex: M F (Circle One)

Entry Fee: $______T-Shirt: Small Medium Large X-Large (Circle One)

($25 Until June 7 / $30 June 7 - June 25/ $50 Race Day) *Make Check Payable to VMST. Mailed Entries due by JUNE 25, 2010.

E-Mail Address: ______

Include Entry Form, Signed Release, and copy of USMS Registration Card with check and mail to: June McDaniels ATTN: Jack King Swim 2400 Ketch Court. Virginia Beach, VA 23451

RELEASE: The following waiver must be signed and in the hands of the meet director before a swimmer may compete.

Signature: ______Date: ______USMS # ______

For Use for Jack King Only. For other events, go to vaswim.org