July/August 2017 — Volume 34, Number 4

INNEWSLETTER OF THEPASSING SECOND WIND RUNNING CLUB

IN THIS ISSUE

Many Illinois Marathon Stories! Hear about a First 10k and a First Half Countryside Recap Carl is Running for a Purpose Gavin and Kaitlyn are Back! How to Train in the Heat of Summer 20 Questions with Eric Berlin 20 Questions with Heidi Carmichael Keep those stories coming! Your contributions to the newsletter are vital. Please e-mail your race results, articles, photos, etc. by August 15th for the September/October issue. Articles and accompanying photos to [email protected] Results and race photos to [email protected]

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

Newsletter Team Editor Nicholas Heller Board Meetings Second Wind Running Club board meetings are open Race Editors Kirk Bedwell, to all members and occur on the third Tuesday of each Richard Tapping month. Additionally, the board meeting agenda and Advertising John North, Marc Mills meeting minutes are available online.

www.secondwindrunningclub.org

Please send corrections, comments, criticisms, or suggestions to Nicholas Heller at newsletter@secondwindrunningclub. org. When submitting an article, please include the text and captions for photos in a text document and the photos as separate files, also attached to the email.

For changes in telephone number or e-mail address, please contact the SWRC membership coordinator at membership@ secondwindrunningclub.org. Second Wind Running Club is proud to annouce that In Passing newsletters are available online and will no longer be printed and mailed - instead, the newsletter will be available in full-color online and notifica- tion of this will be sent via email if you have supplied your email address to the SWRC membership coordinator.

Cover Photo: Letitia Moffitt shows enthusiasm as she is awarded a Cowbell at the Countryside 10k in Sidney, IL. Marc Mills was the race director and M.C. of Second Wind’s first year putting on the Countryside 10k. Photo credit: Nic Carter. 2 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org IN THIS ISSUE President’s Corner with President Magdalena...... 4 RRCA News - Running the Nation...... 5 Ruairi Running...... 6 New Members...... 6 Tom’s New I-Challenge...... 7 My First 10k Journey...... 10 Chasing the “Runner’s High” in the Half...... 12 My First Half Marathon...... 14 Countryside Recap...... 16 Kirby Derby Recap...... 17 Indianapolis Monumental Mile Race Report...... 18 Running for a Purpose as Life Evolves...... 20 Completing Your Training in the Heat of Summer...... 23 Twenty (or so...) Questions with Heidi Carmichael...... 25 Book Review - Know Your Heart...... 27 Twenty (or so...) Questions with Eric Berlin...... 28 Race Results...... 30

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July/August 2017 — Volume 34, Number 4 3 President’s Corner Second Winders, much guarantee), made me start to think about food more conscientiously. One of the joys of being President of Second Wind So I encourage you to go for a run, and think about is that I get to share with you every other month what you eat and how that is helping your running. the things I think about while I’m running. I like to Not to cut out junk food entirely, because I have believe that everyone reads it and that sometimes it definitely “accidentally” eaten a whole bag of potato makes them think. Or smile. Or want to go for a run chips in one sitting after a long run. But being mindful to try to erase what I said from your mind. Along one about the choices you make every day, and to inten- of those lines (probably the latter), I want to talk about tionally choose what makes your running, and your food! body (and maybe our environment, if you really start ‘You are what you eat.’ This is something I think thinking about food as a catalyst for change) better is about at every ultra I run as I’m sticking mini snickers something we should all try to do more. and potato chips (until I’m too tired to bite them) and chunks of watermelon in my mouth and washing it all See you on the trails, down with electrolyte pills and ginger ale. Obviously, this does not even remotely resemble what I eat the Magdalena vast majority of the time when I’m not running. When [email protected] not running, I know I can’t eat chocolate for break- fast and chips and soda for dinner, opting instead for yogurt with dried fruit and nuts, and roasted potatoes, chicken and raw cucumbers. Sure, a calorie is a calorie is a calorie, and it doesn’t always matter what they are made of as long as you are getting the right amount of them. But a friend I run with every week was raving about a cook- book called Run Fast, Eat Slow. I ended up getting it - the kicker was the fantastic muffins he made from it that were gluten free, had two cups of shredded carrots and zucchini, and just ½ cup of maple syrup to sweet- en them. Somehow, they managed to be really, really good and not seem like they were trying too hard to be healthy, despite their ingredient list sounding like they might be too earnest to be truly enjoyable. And so I got the cookbook, and started making some different things for dinner – like sweet potato-salmon cakes, and a millet based pizza crust with pesto on it. Cooking, for me, tends to mean I make the same thing, over and over again, for no real reason, and stop thinking so much about what I’m eating beyond mak- ing sure that I ate close to enough for the running I did that day, or to fuel my body for the next day’s run (or so that I don’t wake up starving at 3am). But get- ting a cookbook that talked about food in the context of running, rather than in the more traditional ways cookbooks talk about the importance of getting to Patty Schaefer surverys her options at an ultra marathon. know your farmer or finding the exact variety of kale Plenty of yummy things to use as fuel! Photo credit: Scott (a recipe will work with any kind of kale, I can pretty Hendren.

4 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org RRCA News Compiled by Nicholas Heller

RRCA Board Members Run the Nation thon in Wyoming on a Thursday then another one in Washington When past RRCA board members Mark Grando- on Sunday. K2 took a detour nico (2008-2016) and Kelly “K2” Richards (2009 when driving from Minnesota to -2017) say they’ve run the nation, they mean it. Each Texas and stopped in Missouri has run a marathon or farther in every U.S. state and to run the Heart of America Marathon. In the fall of Washington, D.C. Nearly all of the marathons they 2015, she ran three marathons in three states in nine completed hold the distinction of also being RRCA days (New Hampshire on Saturday, Maine on Sunday member events. and Rhode Island the following Sunday). In 2016, she Newly elected RRCA board member, Lisa Rippe, ran marathons in Georgia and Tennessee on the same has also already run over 110 marathons including a weekend. marathon in every U.S. state, D.C and on all seven George scheduled a layover in Austin, Texas to continents! Not to be outdone by his predecessors, run a marathon while traveling back to California current RRCA board member, George Rehmet, is from Pittsburgh! Some races resulted in a little more working his way through the states, having completed R&R – both Mark and K2 (in separate years) went on 35 so far. weeklong cruises after running marathons in Alaska. Mark’s first marathon was the Marine Corps Mara- Many more of the races these four ran have RRCA thon in 2000. Ten years, 30 marathons and 20 states ties. There’s simply too many to mention but several later, he decided to run a marathon in all 50 states and were State, Regional or National Championships. D.C. K2 planned to be a one and done marathoner. She loved her first marathon, but hadn’t planned to All four had the same advice for anyone with the goal do any more. Her second marathon, which she did to of running the nation: tag along with a friend wasn’t all that enjoyable. She wanted to run one more to end her marathon career on 1. Be patient and flexible; a high-note. It was during her third marathon that she 2. Plan well; fell in love with long distance racing. A year or two later she decided to run a marathon in all 50 states and 3. Keep the big picture goal in mind. Slow D.C. as a way to do what she loved for the next 20 down on the run and take the time to enjoy the sights, years. sounds and uniqueness that each state has to offer; George ran his first marathon, the San Francisco 4. Visit a museum, park, or local brew pub; Marathon, in 1991, but didn’t embark on the 50 Marathon States journey until 2007, the same year 5. Relish the entire experience – share your joy he turned 40. Lisa ran her first marathon in 1996. In of running with others and cherish the friendships 2004 she set out to run a marathon in all 50 states and formed along the way. accomplished the goal in 2011 at the Maui Oceanfront Marathon in Hawaii. Often finding themselves at the same race, K2, At the RRCA, we really do run the nation! Lisa and George ran the 2014 Napa Valley Marathon, the RRCA National Marathon Championship and George’s 100th marathon! Most of the RRCA Board was present to cheer for George at the 2016 Chicago Marathon, which was held the day after an RRCA An RRCA board member board meeting. shows her map of marathons As you can imagine, running a marathon in all 50 all across the nation. states and D.C. takes determination and a lot planning - sometimes with some creativity. Mark ran a mara- July/August 2017 — Volume 34, Number 4 5 Running in London! by Ruairi McEnroe I ran the London Marathon in 3:49:32, completing my 4th marathon major. Afterward, there were many scenes of why I love to run. Runners helping runners. I checked my race pictures and they show me giv- ing this young lady a boost. We have all been there at some point.

Editor’s Note: I said it looked like a great time, and he says, ‘They put on a great show.’ There are six marathons that are recognized as the marathon majors: Tokyo Marathon, Boston Marathon, Virgin Money London Marathon, BMW Berlin Mara- thon, Bank of America Chicago Marathon, and TCS New York City Marathon.

Ruairi running the London Marathon in April, and helping a young runner continue on late in the race.

New Members for April and May

April May

Nate Atkinson Jason Conder Madeline Brown Dan McKenzie

Steve Burklund Cate Feinen Sam Cooper Jesse Reichler

Renae Burklund Randall Mason Rebecca Frederick Naoki Watanabe

Kristen Clark Ian Wise Kirsten Keller

Russ Clark Jackie Wise Stephen Kemp

6 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org Introducing the Illinois Marathon Logistical Challenge by Tom Gelsthorpe As I’m sure most of you know already, the Illinois relay would be a unique combination of events. Marathon is a fantastic race event. After cheering on My recovery proceeded steadily throughout the a friend in the inaugural race, I’ve participated every spring, with only a 2-week layoff due to illness dis- year since, running my first half marathon in 2010, rupting it, but no major setbacks on the back front. first marathon in 2011 (I-Challenge), the 5K in 2012, (Speaking of unique combinations, “back front”…) marathon again in 2013 (PR), 5K again in 2014, half While I was unable to be as involved in pacing for marathon again in 2015 (PR), and the marathon once marathon training as I wanted to be, I was able to more in 2016 (PR). I’ve also volunteered in at least participate, particularly when the half marathon group one capacity every year since 2012. Clearly, this event needed a pacer at the same pace. I started to get my holds a special place in my heart. mileage back to where I felt somewhat comfortable At a fundraiser in the summer of 2016, I won 2 and did a test run for my oddball combo. entries to the Illinois Marathon in a silent auction. I My wife and I ran the Allerton Trail-Glo 5K on hadn’t decided what I wanted to run this year yet when March 31, and then instead of doing the 22-mile train- a back injury flared up for me at a 5K in early Decem- ing run with the marathon training group, I ran the ber and removed running from my equation for about first 8 with them, took about an hour off, and then ran 2 months. This was by far my longest layoff from the last 8 with them. While the Tin Man whose body running since I started in 2009. At first, my recovery I was occupying needed some oil for the last 8, the involved being able to go about 2 miles at a time. My miles were completed and the proof of principle was lungs and legs were still mostly where they were (in in place. I then signed up to do the 5K, the 10 K, and my torso and below my hips, respectively), but I kept the marathon relay at the Illinois Marathon. the governor engaged to prevent another flare-up. This was only a stupid undertaking for 4 reasons: Shorter and slower runs than normal are still infinitely 1) I’ve never run races 2 days in a row; 2) I wasn’t preferable to no runs. The time away made me ap- sure if one could get across town quickly enough for preciate how amazing it is to have the privilege to run. this to actually work; 3) I’m coming off of a back in- This was the spirit that inspired me to try to finish all jury and 4) if I succeed, I’m going to replace my back of the remaining events at the Illinois Marathon as my injury with a neck injury from all the bling. goal for the spring. To finish the 10k and the marathon Even though I hadn’t run a race since December, I

Second Wind Members! July/August 2017 — Volume 34, Number 4 7 went into the 5K with the most confidence of any of the race components, mostly because I was fresh. My confidence was well placed as I ran a time not far from my December time, indicating to me that I’m back (pun only slightly intended). After enjoying a top-10 finish and my post-race Riggs, I ate dinner, rolled out and prepared for some more the next morning. An excellent benefit of running the 10K is that one gets to see the start of the other race (marathon and half). I’ve never had a particularly good perspec- tive for watching the start of the race, mostly having a great view of many people’s backs. It was really exciting to get to see all of the runners taking off. I cheered on my friends and teammates as I saw them engage in much more running than I had planned for “Gels’ Belles” won 1st place in the 2-and-2 mixed Marathon Relay myself. category. From left-to-right and in order that they ran, Nicholas At the starting line of the 10K, I was happy to see Heller, Michele Marcus, Niki Lake, and Tom Gelsthorpe. one of my former students (Matt Hazel). This was the last I saw of him for quite a while, as he set a new 10K Niki got the bib and put in a hard run. I hadn’t course record with a blazingly fast 32:11! My 10K gotten the word that everyone was busting his or her was better than I expected, as I didn’t run out of gas butt, so I wasn’t sure when to expect her at the last until about 4 miles in. By that point, I’d already gone exchange. Nicholas grabbed me from the State Farm much faster than I was expecting to and managed a Center parking lot and we got across town in a hurry. top-10 finish. I grabbed some post-race fuel to prepare After parking at the Crossing, we set up shop at the for the final leg of the relay. corner of Duncan and Stoneybrook and cheered on My relay team, in order, consisted of Nicholas lots of runners. We got over there early enough to see Heller (“ThePollinator”; I got that name right), Mi- some of the top overall finishers. I missed my friend chele Marcus (I should’ve made her bib say “TheRo- Mike Davis by using the port-a-potty at an inoppor- adRunner”), Niki Olmo (should’ve said “Triple- tune time. I was still feeling pretty stiff from the 10K Threat”), and me (“Uncreative”). Nicholas had a and then standing around until I saw Niki come flying much busier race week than I did, since he ran the down Stoneybrook at me. Adrenaline fueled a kick I Boston Marathon on Monday and the 5K on Friday hadn’t felt since the last Twin City Twosome, and the night (getting 4th place overall) before leading off race was on. the relay. While we had talked beforehand about not The suggestion to put relay bibs on people’s backs being worried about time, prompting me to say we so as to not dishearten marathoners at the end of a would be around 4 hours or so and giving him a corral tough race is a brilliant one that I hope race organizers farther back than he’s used to, he went ahead and de- implement. I felt bad for all of the marathoners who cided to bust out typically Nicholas-style paces for his were collateral damage as I pursued any and every leg of the relay. I wasn’t aware of this until he picked runner I could find wearing a relay belt. I apologized me up after the 10K. to and encouraged as many marathoners as I could Michele had also planned to run Boston, but injury along the way, but some didn’t immediately realize I prevented her from running there. She instead was a was a relay runner when I ran by them looking as fresh spectator at that race, deciding that rather than going as a daisy. I got to run alongside some friends for a out and roughing herself up there, she’d use all she bit, including Chris (“TheSpelunker”) Haydel, who had on the relay. Taking the relay bib and belt from was in his typical spot along Crescent Dr. I kept going Nicholas, she acquitted herself well, overcoming her as hard as I could until I got to the stadium, where I injury to keep the team in a position to succeed. She’s wasn’t really sure what the relay team planned to do. a lot harder on herself than she needs to be and was Luckily, they’re smart, so they were right at the top disappointed so many people passed her after Nicho- of the driveway where you go down onto the field. I las’s strong start, but Michele, you gave us your last came in hot, so it took a second to calibrate the finish, race for a while and did well! Thank you so much! but we all joined hands and crossed together, ending 8 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org up in 6th place overall for the relay, 1st place for the 2-and-2 division. As usual, the Illinois Marathon was a great time. I ended up winning age group/division awards for each of the 3 competitions I’d done. When I went to get them from Jan, she let me know she was impressed with my strange combination. I couldn’t have asked for a higher compliment. However, when I let slip that I had previously won an age group award for the half- marathon, she issued me my most challenging task yet: win an age group award for the marathon. I guess I know what I’m signing up for next year, aside from regular chiropractic visits.

Above, Andrea Stack preps the Second Wind booth for the many thousands of visitors that will pass through the Christie Clinic Illinois Marathon expo. At left, wonderful volunteers create Second Wind Ad 2017_7.5x5_FINAL_02-14-17.pdf 1 2/14/17 2:11 PM custom bibs for runners at check-in! Photos by Beth Scheid. I don’t have to run. I CAN RUN.

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July/August 2017 — Volume 34, Number 4 9 My First 10k Journey by Martha McSims I am a strong believer that life is a journey. I also The funniest moment of training was when one of believe that we need to enjoy life everyday because my clients ate my peanut butter and jelly sandwich life is short. I feel the same about running. Running is the same day I was running the entire 10K course. I definitely a journey, and I know as runners we enjoy always eat a peanut butter and jelly sandwich an hour it every time we lace up our shoes. I can think of no before I run. I was running a little behind that morn- other reason we would run in the snow, rain, wind, ing, so I was going to eat my sandwich when I walked heat, and freezing temperatures if we didn’t love it. my client. I put my sandwich down to grab the leash, The best thing that I have learned from our club and I turned around and my sandwich was gone. I couldn’t other runners is the way we support and respect each believe it and it worried me a bit because as a runner I other. Each of us is on our own individual journey and have adapted to my routine and I wanted to run well. I am truly grateful for the runners who supported me Luckily, I did have a little breakfast that morning. As through my first 10K journey. previously stated, the run went really well. It was a I have been a consistent and dedicated runner since stressful moment for me at the time, but it is funny to August 2016. I had a few 5K’s under my belt, but me now. I was ready for bigger challenge- the 10k. I had I was pretty nervous the morning of the race. I had never run 6.2 miles before and I needed to make sure I put in all this training and I just wanted to run a good trained for it, but I didn’t know how to train for a 10K on my own. I researched training programs online, but it was so overwhelming. There are so many, and which one do I choose? I started to ask around and I signed up for Joe Bails 10K training program, which was a 10 week program targeted for the Christie Clinic 10K. We met on Saturdays at 7 a.m. for our long runs, then he gave us a chart of what to do the rest of the week. Every Saturday morning I woke up at 3 a.m., so I could have all my clients walked to make training on time. The weather was different every Saturday morning, but I was determined. Ironically, the Satur- days in February were the best running mornings. We increased our mileage every week, along with run- ning hills and running on the track. As a new runner, I learned a lot from this program. I didn’t realize how important running hills and running on the track were, but they were very beneficial to my 10K training. The proudest moment of training was during spring break week. As a professional pet sitter, spring break is one of the busiest weeks of the year for me. I some- how managed my time and I didn’t skip any training miles. No matter how tired I was from walking dogs all day, I ran. The best moment of training was when we ran the entire 10K course two weeks before the race. I couldn’t believe I ran a little over six miles, and it went really well. I really hadn’t set a goal for the 10K because I had nothing to compare it to. After realizing I could do this, I set my goal to finish in an hour and Sara, Tammy, and I after the 10k ! Exhausted, but excited - just twenty minutes. look at those smiles! 10 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org race. The race was totally awesome. I tried to imag- ine how crossing the finish line was going to be before the race and it was better than I ever imagined. It was amazing to cross the line with my running buddy Sara. We have been on this 10K journey together since day one. We met while running and she has become a very close friend. I also knew when I came into the sta- dium that my Mom and Aunt were watching me. I was so very happy they were there, and it made crossing the finish line even more special. After crossing the finish line, I was honored and proud to watch my wife Tammy cross the finish line and it was so memorable. She had been ailing with a knee injury the entire 10K training. The week of the race, she didn’t know if she was going to be able to run. She persisted and finished the race within her time goal. Hugging her after she crossed the finish line is one of my favorite moments. We may not run the same pace, but I love that we do this together. The Christie Clinic Illinois Marathon weekend is one of my favorite weekends of the year. I ran my very first 5K there and I absolutely love the volunteering! It’s so inspirational, and this year was even more spe- cial to me, because I ran my very first 10K. Looking back on the entire journey starting with the training, meeting some really incredible people, crossing the finish line, and beating my timed goal, I could not be happier with how my first 10K journey played out. I will cherish it forever. The whole expe- rience has inspired me to keep running and to enjoy this new and important part of my life.

Always remember that no matter what kind of runner you are, or what your goals are, to always enjoy your journey.

Two regulars at the Illinois Marathon. Above, it is Ms. Illinois Mara- thon herself, Jan Seeley, directing traffic at the Illinois Marathon expo. Jan always makes sure everyone has a great experience on race weekend. There are 20,000 different races going on, not just her one event, she explains. Another perennial favorite is Jeff Kohmstedt, who runs as Abe Lincoln. He is seen here interacting with runners (here, Eric Ber- lin) at the expo during race weekend. Photos by Beth Scheid.

July/August 2017 — Volume 34, Number 4 11 Chasing the “Runner’s High” in the Half by Stephen Mayhew I can’t say I’ve ever experienced the runner’s high. My ultimate goal was to eventually qualify for Bos- I’ve certainly felt good and had great experiences ton, so I wanted to use this race to gauge my chances. while running, but never the mythical euphoria. This According to McMillan’s calculator, if you want to run year, although I still didn’t get the high, the Illinois a marathon under 3 hours, you need to be able to run Half Marathon was a great race for me. a half in 1:25 (6:29 pace), so that became my goal. It Let me give some background first. I started run- seemed pretty daunting. ning in 2013, after getting stuck in marathon traffic on My training overlapped a good deal with Ben Price, Prospect. Instead of getting mad, I thought it looked who was training for Boston. One hot and windy like fun. A wave of enthusiasm overtook me, and I Sunday afternoon, we ran a fast 13.1 mile training run registered for the 2014 Illinois Marathon. My train- together. Ben finished a little before me, but I ran it at ing didn’t go well, and I was injured on the day of 1:27, which was a huge shot in the arm. Over the next the marathon. I ended up running/walking a minute few weeks, I began to tell myself that if I could run over 4:20 (the closest I have come to a runner’s high). 1:27 in training, I could run 1:25 in a race. Since then, I’ve run the Illinois Half every year, and Training also included the tough Allerton Trails some other races here and there. In the 2016 Illinois Half Marathon, where many people got lost, and I got Half, I had no particular plan, but had 1:40 in mind. 1:28. At mile 4, my legs started signaling that they had When I turned into the stadium, and saw 1:35 on the had enough, and would be checking out soon. The race finish clock, I was so excited, I sprinted to the finish went downhill from there (figuratively speaking, of and threw my hat on the ground. course), and when Brian Farrell passed me at mile 8 or Last summer and fall, I had a great time training so, I had no fight, and just held on for a finish. Despite with the Second Wind Monumental group, and ran the a 3rd place finish, I wasn’t happy. Why did my body 2016 Indianapolis Monumental Marathon in 3:14, get- fail me? Would it happen again at Illinois? ting over an hour PR in the marathon, and hurting like April 22 finally arrived. On the morning of the race, never before. After that, I resolved for a week or so to I performed my race morning ritual of black coffee never run a marathon again, and just stick to halves. and a Clif bar. I drove there with my sister-in-law, and Thus it was that I signed up for the 2017 Illinois Half. was nearly attacked by a goose protecting his mate, who had inexplicably cho- sen to lay eggs outside the main entrance of the State Farm Center. Would a goose attack damage my chances at a PR? I’ll never know.

At this point in the Illinois half marathon (on Pennsylvania with the Stadium in sight after crossing Lincoln), Stephen is really feeling it. He is looking his PR straight in the face, drop- ping his pace even more as he approaches the stadium and the glorious 50-yard-line finish!

12 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org At mile 11, going up Race, I was feeling great. I I sampled many of the porta-potties, and joined my was already ahead of pace, with an average of about start corral. One thing I love about a hometown race is 6:24, so I knew that barring something very weird, I that I know a good number of people. I connected with would hit my goal. I decided to push it, and dropped an old friend, Tyler, who I hadn’t seen in a while. We the pace to 6:00. It always feels great to pass people did the standard verbal race handshake (what’s your in the last few miles of a race. I finished in 1:22:49, goal? huh, what’s yours?), and finding that we had which was about a 5 minute PR. similar goals, elected to stick together until ambition After this race, I felt like I could do anything! A did us part. new 20-minute PR in the marathon? Not a problem. We got underway. At mile 4 (just past downtown A 5-minute mile? Easy. A sub-1:20 half? Any day. Urbana and Schnucks), we were keeping great pace, I’m probably deluding myself, but maybe that mental and I realized that things were feeling good. No dis- confidence is a large part of success. tress signals from the legs, and it began to seem like it Now, whenever I’m driving or running in town, and would happen. I go on the race course, I remember how good I felt on At mile 5 or so I ran past my wife and kids. My son the day, how the miles rolled away under my feet, and (3yo) had been prepared to get a high-five and say “Go isn’t that a little like a runner’s high? Daddy!” but I, ahem, went by too fast, and he missed his opportunity. Tyler and I stuck together for about 7 miles, except- ing short segments where I sprinted off ahead because crowds were cheering. At one point we ran through a large but mostly silent crowd. I instructed them to cheer for us, and when they did, my pace dropped to 6:18. Sometimes it just takes a little nudge.

Alan R. Singleton

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

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July/August 2017 — Volume 34, Number 4 13

Thank Heaven for Little Boys - My First Half Marathon by Lori Heller I am very lucky to have three wonderful sons who myself on track and focus on my goal. I desperately inspire and encourage me to work hard to do my best wanted to put that medal around my neck! at whatever I’m challenging myself with. Do you All of you experienced runners know the top prior- think they’ve heard that from somewhere a few times ity is train, train, train. I am very fortunate to have the in their past? Considering I’m writing this article Second Wind Running Club as my personal training coming off the best 9 holes of golf I’ve ever played, group. Tuesday Fun Runs were a great opportunity I’m a little pumped to spread some cheer and praise. for Katherine and I to start a little earlier and get an They work hard with me on my golf game and I like to extra 5 or 6 miles in before we met with the group. make them proud. Then everyone was all a buzz about their own train- As for my running, Nicholas has been such a huge ing miles and we were all working towards a common supporter, getting me started just 3 years ago at the goal, whether it was for the 5K, 10K, Half or Full Christie Clinic 5k in 2014. I’ll never forget that first marathon, or the I-Challenge. I have never been a race, he was behind me, beside me, and in front of me part of an organization like this before and I must tell the entire route! His constant encouraging, pushing, you I am thrilled Nicholas introduced me to all of his and cheering made it a wonderfully exhausting expe- friends here. The only downfall living in Mattoon is I rience. About half way through the race I remember couldn’t take part in the Saturday training runs or the puffing, “Who’s big idea was this anyway?” But speed work exercises. For me to maximize my work- Nicholas had a few antics up his sleeve, along with outs, I joined the Mattoon Your Pace or Mine group. some valuable suggestions with regards to cadence. It’s a small group of people who just like to run. I now know quick, short steps save your legs and Crazy, aren’t they? Well, they also do speed workouts provide endurance. Needless to say, that was just the on our high school track, hill workouts in Charleston beginning. (remember the Charleston Challenge in February?) I ran a few more 5k’s, then a trail race, and then, oh and long runs on Saturday or Sunday. I give credit to my gosh, I ran my first 10k in November 2015! Well, this group also as they were extremely helpful. I am let’s not stop there said my brain -- who sometimes so blessed to have so many supporters. As if all this forgets to converse with the rest of my body, such as wasn’t enough, Katherine says, “We need to do the the legs and lungs, when making decisions. After do- I-Challenge, the 5K will be like a little warm up.” Of ing the Siberian Express 2017 in 4-degree weather, I course I went right along with her, what else could I nonchalantly mentioned maybe doing a half marathon say? Once again, a group met before the 5K and ral- to Nicholas. Well, we all know there’s no turning back lied together. now! Just to hold myself totally accountable, I signed up for a virtual personal challenge and selected a Cour- age Over Fear lion medal. This very impressive medal was mailed to me and I hung it on my bathroom mirror as a reminder to keep

Early on race morn- ing, Lori has found a perfect parking spot and is ready to crush her race!

14 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org That night experience running into the stadium is awesome. Even taking it easy like a warmup, enter- ing the stadium under the lights and all the runners is incredibly inspiring, and got my mind envisioning making it to this finish line the next day... Nicholas gave me a valuable tip for my first half marathon - stick with a pacer. Knowing me like he does, he knew I would go out too fast and dwindle down after that. Taking his advice made my Half experience very enjoyable -- not even as exhausting as some of my other shorter races. I was shocked. The Pacers were amazing. We talked the entire route and they taught me the importance of walking through the water stations and when to eat oranges and Bloks. A gentleman with us commented I had an Katherine Meacham and Lori Heller celebrate in the stadium after invisible 2-foot bungee cord attached to the Pacer. I finishing their half marathons! was not going to play catch-up in this race! I finished with a great time for me and an even bigger smile! I must admit, receiving the three medals was sweet, but After the half, I felt like I could do anything. The a bigger sense of self pride came when I hung the Lion Buffalo Trace race was a beautiful day and although around my neck! I was recovering from a cold, I thought, “I’ve done a half! I can do 5 miles.” Even four days after dental surgery, I thought, “I can do a 10k.” And I did. I also want to congratulate Marc Mills on organizing such a great Countryside 10k. It was a very hot, dry-mouthed race, but the Sidney Dairy Barn ice cream sandwiches made it all feel better! While I survived those races, my next one on the fourth of July I want to be primed and ready to attack my PR! Well, back to practicing what my boys preach. Happy running (& golfing)!

Tired and happy after receiving the medal for her first half marathon!

July/August 2017 — Volume 34, Number 4 15 Countryside 10k by Marc Mills How do you put together a race in only 6 weeks? Sole, each worth $25, ten one-day passes to Sholem Lists. Lots and lots of lists. Aquatic Center, and six nice hats donated by Agrigold. The Countryside 10k was founded and managed by I have to say that my favorite memory from the day the Champaign County Farm Bureau Foundation for was a group picture of all the Second Wind members the past six years but decided not to continue it this who were still there after the awards ceremony. I year. Since this race has a good reputation and there counted 57 in the photo! (See below) are not many 10ks, it seemed like a good opportunity You’ve heard me say it many times and will con- for the club to revive this race. We approached the tinue to hear it, I’m really proud of our club. Whether Farm Bureau Foundation’s director who presented the you came out to run, or you were one of the many opportunity to their board. They approved it at their volunteers, THANK YOU! We could not have made April meeting and the Second Wind board approved this possible without your support. My hope is that we it the following week at their meeting. Now with six can continue and even grow this event for many years weeks to go, there was a lot to do. to come. It is a unique location with unique food and I think many of you know how this turned out. awards. Although it was warm for running on race day, we had One more thing I shouldn’t overlook. We had a beautiful, sunny weather. 125 registered this year and post race get together at Riggs Beer Company and 118 showed up and finished on race day. A tradition about 25 showed up. It was nice to sit around and visit for the race is that finishers and volunteers get a Sid- with others about everything and extend the event a bit ney Dairy Barn sandwich when they finish. Well, we longer. gladly kept that tradition alive. We also had cowbells The date for the 2018 Countryside will be June 2. I for overall and age group winners as in the past. hope that you will add it to your race calendar for next At the awards ceremony we drew names for give- year, and “Come run in the country!” aways. Up for grabs were six gift cards from Body n’

16 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org Kirby Derby by Betsy Chominski and Nicholas Heller Another beautiful day and another Second Wind race circuit race to run! And the Sec- ond Wind members came out in force for the run through downtown Monticello and the surrounding natural areas. With gently rolling terrain and many attractions to keep your attention, the 5k/10k split in the road sneaks up on you in no time! Then for the 5k runners, it is back to the park and the 10k runners know they are almost half way there. After seeing another mile of Monti- cello, it is time for a mile on the bike path behind a subdivision before heading to the finish line in the park. The 2017 edition of the Kirby Derby saw lots of great perfor- mances and many of the awards went home with Second Wind members. There was also a kids’ race and many kids in the big race - Jason Meir took this photo (at right) of the girls (Phoebe and Above, Phoebe and Beatrix get ready for their Kirby Derby 2017! Below, many of the participating Second Wind Members stayed Beatrix) before the start of Kirby Derby. Jason and around for the awards ceremony and are shown showing off their Phoebe did the 5k and Nick and Beatrix did the 10k. hardware! Too bad we didn’t get a picture with the dads, too. It was a great morning for a stroller ride, too!

July/August 2017 — Volume 34, Number 4 17 Gavin and Kaitlyn Run the Monumental Mile! by Amber Anderson, Mike Tankersley, Laura Armstrong, and Nicholas Heller On a Thursday night in early June, we find our heros headed to Indianapolis for a 1-mile race! The party includes Amber Anderson and Kaitlyn Arm- strong (“Team Awesome Unicorns”), Douglas and Gavin Armstrong (“Team Awesome Armadillos”), Ryan Anderson, Michele Marcus, Mike Tankersley and Paula Cler (“Team Getting Married!”), Hana Mast, Elizabeth Jones, Aldo Manfroi, and Nicholas Heller. What follows is four separate accounts of the same events. Amber: This was the third year that we’ve driven over to run the mile. While I understand that it seems bizarre to most people that we would drive 1.5 hours for such a short race, and on a weeknight, but this race is so much fun. This year I ran it with Kaitlyn Armstrong, and we sported homemade matching Our heros before heading to the start line a mile down the road. shirts, “Team Awesome Unicorns”. Kaitlyn is 5 years old and rocked the mile! We had to take a couple of couple days before our wedding! Friends and family walk breaks, but, as we discussed, her legs are half (running friends are basically family, too…) joined of mine, so she had to work twice as hard :) We both us for the run and/or a great dinner afterwards. Paula finished strong, and had a great time! and I even dressed our parts

Far left, Kaitlyn is making a break for the finish line at the end of her Mile! Just left, Mike kisses the bride. ... wait, that’s not the bride! That’s just Ryan ; ) Below and left, that is the real bride. Mike and Paula made the crowd go wild for their love of running and each other.

Mike: This is an awe- some, well-organized event that is well Laura: I always thought that driving over 2 hours worth the couple hours for less than 10 minutes of running was silly, but it takes to get there. that was before I actually did it! The Indianapolis This was the second Monumental Mile is a fun race! I really enjoyed the year that Paula and I straight shot course right to Monument Circle. It was raced the mile and had a lot more fun than running a mile on a track! The so much fun the first crowd was great and the race was small enough that time that we decided congestion wasn’t an issue on the course. There were this year we would several heats, so everyone in the family could run, make it our ‘bachelor/ and it was fun to watch the elites try to break course bachelorette’ party a records. Indianapolis is a fun city with lots of after 18 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org the Monument. It is easy to get too excited and get pulled out too fast at the start, but the crowds are great at cheering you to the finish. And as a spectator, this is an exciting event! There is a heat that starts every five to ten minutes for an hour-and-a-half, so there are always races being won and people finishing – seeing the final quarter-mile kick from the elites and the sub- 5 baby stroller man was incredible! Finally, a huge shout-out to my running buddies Kaitlyn and Gavin who totally rocked their Monumental Mile!

After giving the police officer a high-five, Gavin decided to make his final push toward the finish line with only one block to go! party options and I would definitely do it again! Nicholas: I, too, thought Michele was crazy for trying to convince me to do this race last year, but since then I decided it will always be on my race calendar. This year was no let down. Despite not having run much after the Boston Marathon (to try to recover from injury), I exceeded my own expectations by running well under 5 minutes for the mile and I out-kicked a competitor to the finish line, which rarely ever hap- pens for me. From the start, you can see the finish and

Above, Gavin shows off his awesome stride as Doug pushes him toward the finish! At right, Kaitlyn and Gavin pose in front of the Monument after racing their mile.

July/August 2017 — Volume 34, Number 4 19 Running for a Purpose ... as Life Evolves by Carl Larsen For the past 7 years I have run for a purpose. Run- ning for the sake of running is not the easiest and not the most fun form of entertainment for most of us, especially me. In Central Illinois, running can be extremely hot, cold, wet, icy, snowy, rainy, and some- times all at the same time as you all know. Having a purpose in running and make running fun have been my goals. Our running club is a vehicle which does indeed help me along with that purpose. Our SWRC website states our purpose in detail. Many of us run for many of those purposes. My purpose in running seems to be always evolving. When Valeria Rohde introduced me to SWRC 4 years ago, I was interested in running the Chicago Marathon. My purpose was to avoid the loose running dogs attacking me running by myself and join the long Carl trying to survive the heat at the Boston Marathon 4.17.17 run group for the fall. From that moment on I found gist at Christie Clinic. I had a biopsy just after the purpose ( a second time ) in running - my first was 2016 Chicago Marathon and I found out I had 6-7 to get in shape again and try to keep off 65 pounds, Gleason scores and Stage 2 Prostate Cancer. I had two which was accomplished. That “safety” running slow growing areas and 1 fast growing area. purpose in training found me enjoying running again. By November, I made a decision on the kind of No longer running in solitary confinement, convers- therapy I wanted and it was down to 2 choices, neither ing with others instead of with one’s self, and having of which were available in Central Illinois. My choice safety in numbers while running was all good. 5 years was University of Chicago Medicine, home of the first of this training help me improve immensely. My mara- atomic test – done underground under the football thon times have gone from 3:47 to 3 consecutive BQs bleachers next to the squash courts (right, Jim Doyle?) 3:39:02, 3:39:07, 3:39:19. The fun was definitely back by Enrico Fermi. in my running. My first choice was Laser ablation focal guided With the help of Richard Tapping, I accomplished MRI which is a localized treatment with laser beams. another purpose or goal in 2015. I wanted to do a half The second was Brachytherapy, which is insertion of every month that year! Radioactive seeds through needles into the cancer. Af- In 2016, my purpose was to BQ IN Boston at the ter months of insurance referral delays, I had a Volume Boston Marathon. Unfortunately, I was ill 48 hours study and mapping of my prostate. The procedure is before the race. I ran well until the 10k mark and then not much fun at all, and I went through all this agony run/walked for a 4:11. This was not me and I wanted only to find out I need to be on prostrate reduction to better that mark in 2017 - another purpose. meds, testosterone reducing meds, and a cancer block- I had already begun training for Boston 2017 when er. I eventually had a second volume study then was August of 2016 came around. I was working with finally approved 4.23.17. I was told my cancer had metal on a retaining wall with Ken McMillan and felt advanced too far for laser therapy. I needed to get a physical, tetanus shot, and a PSA test My running has another purpose.... Running strong, for Prostate Cancer which was suggested by my new now on meds. PCP Dr Tegan McCormick. I ran very well on these meds in spite of battling My last PSA was done in 2014 and was 2.1. I my breasts hurting, periods of untimely bowel move- received a call from Dr McCormick and my PSA ments and light-headedness. I found that if I delayed jumped to a 5.7. taking the meds at night until just before bed, that was Dr. McCormick referred me to Dr Regan, a Urolo- the key to running successfully without issues the next

20 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org day. miles ( my per week avg) . I went to the fun run 6.6.17 While battling all this in 2017, I have run Charles- and ran on Global Running Day hill speed running ton 10k, Mountain Goat 8.8, Little Rock 13.1, Boston 6.7.17. I felt like I needed to drop 65lbs but that is not Marathon, Illinois Marathon 10k, and Kirby Derby 5k. the issue. The current meds for the next two weeks At times I am happy with these efforts despite finding drops my blood pressure to a level that my heart myself in the medical tent after finishing my second needs to work harder than what it needs to be. I plan Boston Marathon. on continuing to run through this as well. On 5.23.17 I had 70 radioactive seeds (Iodine 125) Just a note from 5.23.17- 7.23.17 I am certifiably implanted in my prostate. I walked out of the hospital Radioactive (among other things) .You will see me and a mile to the train station that day. sporting a white hat with a radiation warning button on I asked my doctor if I could run the next day and he it. I must stay 6 ft away from you ( I signed a contact told me to take it easy . My response was that I prom- for compliance). As much as I would like to hug you, ise I won’t run 6:50 per mile! After we both laughed, I cannot. I am not supposed to be within 6 ft of all liv- I told him I was running the Zero Prostate 10k and I ing things and that is the hardest part of this therapy. promised to run no faster than 8:30s. He did not say My current purpose is to run the Chicago Marathon no, but advised, “Just don’t do anything strenuous for 2017 as a charity runner for Zero Prostate and my I 2 weeks.” Run 4 Michael buddy Zach Zweifel (ZZZs). Feel free I woke up with purpose on 5.24.17. I ran 5 miles in to follow me on Facebook @ Running for Zero Pros- 46 min, then I ran 5 miles the next 4 days, too. I took tate 2017. Donations will be gladly accepted. Thursday and Friday off and ran my first radioactive Now for my fellow guy runners who are age 40 10k Saturday 6.3.2017. +,please consider getting a PSA test as soon as pos- As it was at Countryside, the weather in Joliet, Il- sible as it establishes a rather inexpensive baseline. linois was hot. The race there didn’t start until 8:30am Because I was watching mine, I believe I caught my when the start temp was 75 degrees with a high of 89. cancer in time. Reach out to other guys and encourage A new-found purpose in running hit my brain dur- them to have the test. ing the National Anthem...... Survival. My Iodine 125 seeds have a half life of a year so “What the hell am I doing?” my brain asked me. it will take four years to know for sure if I am truly I still have the old meds in me and now a new one?! a survivor of Prostate Cancer. In the meantime, I will What will these 70 radioactive seeds in me feel like ? be in that Patient Bracket at the Zero Prostate 5&10k I went out for a warmup prior to the Anthem and 2018,2019,2020,2021 ...... Ya hoo! found out that the first mile is downhill and coming Find purpose in your running..... as in life, it home is uphill.... a vortex, I like to call it. evolves! The starter inched us up to the timing mat and Peace out, Carl Larsen Jr. counted down... 3-2-1! We are off! Within the first 3 minutes,I look at my pace and I’m sucked in a 7-min-pace vortex! With my heart rate at 167 - 8 pts over my max of 159 - this was a death wish. I was hoping by mile 3 and 23 minutes later my HR would be lower, but it was at 170. I was overheating. By mile 4, I was walking. I thought to myself, “I am so screwed. I had a 46 min PR at Coun- tryside last year and now I’m walking in this race?!” My heart rate never came down. My finish in this race was 7th overall , 1st in my age bracket and 1st overall patient survivor of Prostate Cancer... so maybe I was being a little hard on myself. After all, this was my first race after Brachytherapy, so that is a PR - 53:32** abt ( after Brachytherapy ) will Carl shows off his “winning blings” for Overall Top Patient bracket be forever noted. I am currently in my 3rd week of 25 and Age bracket at the Zero Prostate 10k 6.3.17

July/August 2017 — Volume 34, Number 4 21 SM CENTER Therapy Services Rebuilding Our Strength Together

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22 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org The Heat Is On by Jeff Kelly My parents and I traveled to Florida a few years • Brain Training for Runners (book) by Matt ago to visit my sister in Jacksonville, Florida. We Fitzgerald (1) visited in late August, which, as you know, is a pretty steamy time of year. The first day we arrived, my • Jack Daniels’ Running Formula (book) by training plan for an upcoming marathon included a Jack Daniels (2) tempo run. So, I ventured out into the late afternoon • McMillan Running Calculator at mcmillan- sun, as we had family stuff planned for later that eve- running.com (3) ning. The shade was non-existent, the humidity was as high as Jerry Garcia in 1968 and the temperature • Faster Road Racing (book) by Pete Pfitzinger was up in the high 80’s. and Philip Latter (4) How do you think that tempo run went? The Know your target heart rates and paces for differ- first few minutes of the actual tempo, I knew things ent workouts, and these will be pivotal when running would not be good. I was having trouble dipping in the heat. More on that in a little bit. below 6:00 pace without going into oxygen debt, even 2) Be flexible and ready to adjust your workouts, though my recent anaerobic threshold runs had been especially long intervals at 5k pace: at about 5:45-5:50 per mile. My heart rate was hit- ting 167 and 168 beats per minute, which is about 94 First, let’s go back to the fundamentals of training percent of maximum. I had a choice to make- bag the and then progress from there. Your foremost thought, entire run, slog through the tempo and risk severely before every run, should be - “What am I trying to blowing up, or make some adjustments. I did the lat- accomplish with this run?” Let’s not go with broad ter, and got the workout in the bag, but here’s how I generalities such as “get faster,” but stick with the did that and how you can make your own adjustments following specific purposes: 1) recovery 2) aerobic 3) to training in the heat: tempo/anaerobic threshhold 4) V02 max/intervals 5) leg speed/sprints. 1) Have a purpose for every run and know your Here’s a nifty equation I came up with myself to de- individual training paces and/or heart rate zones termine the difficulty of a certain workout in hot and/ for that run - never go out on a run without having or humid conditions: a purpose. If I am on a recovery run, I try and keep my heart rate no higher than 134 bpm. If I am doing Temperature X Intensity X Duration = Discomfort tempo, I push the pace to whatever keeps me right around 163 bpm. Long runs I hover between 7:30 and I know there are a lot of engineers in Second Wind, 6:30 per mile. These are target HR zones and paces but don’t get too excited. The equation isn’t about I’ve learned over the years, but which you should also actually plugging in numbers, but realizing the prin- know and use for yourself. I think the best resources ciple that all of these factors contribute to making a for training zones include: run feel harder. These factors, when combined, will really amplify your perceived discomfort. Remember

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

July/August 2017 — Volume 34, Number 4 23 that heat will increase your heart rate at a given pace. in Florida). Or, you can increase your target heart-rate This is because more blood is sent to the skin for cool- training zone by two to five beats per minute to get the ing purposes, leaving less blood available for active same benefits as on a cooler day. Pfitzinger does recom- muscles. Also, your blood volume decreases as you mend not trying to do VO2 max intervals or tempos if sweat, which decreases the amount of blood your heart the temps are in the 80’s or 90’s with high humidity (4). can pump with each beat and forces your heart to work harder to pump the same amount of blood (4). Another alternative I’ve found is to take longer recovery intervals when doing speed workouts. For So, knowing all this, you can start to understand why example, a few weeks ago I did a workout of 5 X 2,000 a workout, in the heat, with long recovery periods will meters at 10-kilometer pace with 90 seconds rest. Now, not involve as much mental and physical suffering as this is a pretty nasty workout, no matter what the condi- will one that includes relatively short rest periods. The tions, but I did this on a day when the temp was in the shorter rest periods will not allow your heart rate to low 70’s and the humidity was in the 80-90% range. drift downward as much as will a workout with longer rest periods. So, I made the choice after the first rep to lengthen the recovery periods to 2 to 3 minutes, but still try to Conversely, a workout with relatively long recovery hit the target pace of 5:36/ mile. I felt like hitting my periods, such as 5 X 1,000 meters at 5-kilometer pace, pace, on that particular day, was more important than will feel somewhat brutal on a hot and humid day, even hitting the very short recovery periods, as I still had 10 with recovery periods of 90 percent of your interval weeks to go before my target 10K race. I felt like the time. This is because your pace should be sufficiently conditions would not allow me to finish the workout if hard during the hard portions that your heart rate will, I took just 90 seconds rest. The two to three minutes of again, take longer to drop downward between intervals. rest were still short enough to keep the purpose of the workout intact (i.e., I wasn’t extending my rest periods I’ve also found that the effect seems to compound to 10 or 15 minutes). I was able to finish the workout as your workout progresses. For example, I can feel feeling pretty exhausted and dehydrated, but happy that fairly fresh after 1 or 2 repeats at 5K pace in the heat, I stayed on pace the whole time. but my heart rate seems to go down less and less with each subsequent rest period. By the 5th or 6th interval, There are a few examples of how you can use things really begin to feel like work. your individual goals and some basic physiology to modify things a little bit and achieve success in the So, how can you use this information to your advan- heat! tage? Remember that each workout you do is designed to elicit a certain outcome. Know the outcome and Jeff Kelly started running long-distances when his how to best achieve that, no matter what the conditions soccer career dried up in 1994. He is a USATF Level (unless conditions are just truly abysmal – see other 1 Track and Field Coach and NSCA Certified Strength available sources for when running in the heat can be & Conditioning Specialist. If you have ideas for fu- dangerous). ture running articles, please email him at jrkelly505@ gmail.com Let’s take the example of a 20-minute tempo run. This should be done at an intensity of 80-91 per- cent of your maximum heart rate or 75-88 percent of your heart rate reserve (4). Your goal is to stimulate adaptations that are beneficial for both aerobic energy production and removal of detrimental by-products of anaerobic energy production (5). You go out and the temperature is 85 degrees with low humidity. How do you adjust the workout so you don’t just blow up? There are a couple options. You can just per- form the run at the higher end of your target heart rate zone and not worry about the pace (which is what I did

24 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org 20 (or so) Questions with Heidi Carmichael by Bruce Butler

Heidi Carmichael started her running career in sports can result in 2014, running her first race at the Christie Clinic 5K injuries, and I’ve that year with a time of 30:09! It was her “return to struggled with my better health” race. She states she has never been an hamstrings. Mas- athlete, much less a distance runner, but that run- sages and Epson ning has changed her in many ways. She is thankful salt baths really that she can participate in this fun activity! Heidi is help with muscle married to Tomas Carmichael, who is retired but very soreness. My best actively working on their 170-year-old farm house advice: don’t ignore and rebuilding their vehicles. Heidi and Tomas have pain: it’s trying to seven children, but down to one who is still at home tell you something! now. Heidi works at the Urbana Early Childhood Center. Heidi and Tomas are currently summering 6. Trails or in Padre Island Texas with two of their children and roads? other extended family. I prefer to run on a flat trail. The hard road surfaces over long runs are hard on my hips and knees. 1. Why do you run? For better health; for the social aspect; and for fun! 7. What’s your go-to shoe right now? My favorite shoe is still the ASICS Kayano. My hus- 2. Do you have a mentor? band says my running shoes are my best friends. I don’t have a mentor, though a lot of seasoned run- ners have given me helpful advice and pushed me 8. What is your occupation and how do you fit when I needed it! running around work? I’m a Mom and work part time at Urbana schools. 3. What’s the best advice you ever received? I have been running at 5:30 am to get the miles in Get new shoes! I started running on 10 year old Nike without affecting family time. But then I’m done for cross trainers. Haha! the day by 8:00 pm and everyone else is still up. I’m trying to find a good balance, but really haven’t yet. 4. Would you rather run in 10 degrees or 85? I would rather run in the heat! I’m from Texas and 9. What’s the worst running injury you’ve 100° doesn’t scare me one bit. I would rather run had? outside regardless of weather. But I’ve had to work My worst injury has been a stress fractured pelvis up to being ok running on really cold January/Febru- bone. It’s stopped me in my tracks. It started hurt- ary days. The one cold run I remember most was a 10 ing in February 2017, but I thought I just needed to mile run last year in -12 wind chill. It was bitter and push myself. By March I was struggling and the the running group said it was a run at your own risk Mountain Goat race this year was my last. It was a day. My eyelashes froze after I had to remove my 20 mile weekend and I should have just stayed off frozen glasses. I was so layered I’m not sure I was my feet. That weekend I couldn’t walk or even crawl. really running. But we did it! It was slow going for several weeks. Finally I went to Carle Sports Med and the X-ray confirmed that I 5. What are 3 things every runner should should have listened to the pain. I missed the Lincoln know? 1/2 marathon in Springfield and the Christie Clinic The advice I can give a new runner, like myself, is Illinois Marathon. I would have been running other stick with it. It does get easier! And you will feel shorter races like the Countryside 10k that runs a mile like you’ve accomplished something really fantastic! from my house, but I can’t right now. The race metals aren’t bad either…especially if you haven’t had a lifetime of collecting them. Also, all

July/August 2017 — Volume 34, Number 4 25 10. What are some of your favorite races out- 19. Longest run on a treadmill, or will you just side of central Illinois? run outside regardless of the weather? I’ve only done races close to home so far! And they There was a time my fair weather self would have have all been a blast for different reasons. Even Howl preferred a treadmill. But when my short runs were 5 at the Moon last year was a blast! miles outside was better even if it’s raining or cold. 11. Which PR are you most proud of? 20. Longest distance where you put the word In 2015 I ran a half marathon in under two hours. I “just” in front of it when telling your friends how guess that is the race I most proud of! And in 2016 I long your run was? ran the full Christie Clinic Illinois Marathon and my Because running is new to my life, I have a lot of first ultra marathon – Howl at the Moon! I ran just non-running friends. Most of them are quite impressed over a 50 K that day. even if I say that I ran 2 or 3 miles. I’ve caught myself saying it’s “just a 10 mile run” before, which if you’re 12. Are you a supporter of wearing compression running 20 mile long runs, half of that is nothing, clothing? right? When I run longer distances the compression calf sleeves seem to help a lot. So does Advil! 21. Biggest mistake you ever made in a race? Finishing when I was hurt and should have quit. 13. What’s more difficult, running a 10k in July, or taking off sweaty compression clothing? 22. Can you tell us about a change you’ve made Haha, taking off sweaty clothing for sure! in your running routine in the last year that you wish you’ve started doing earlier? 14. Favorite running app? I wish I had started running earlier in life. Period! I I am a former user of MapMyRun phone app. Now I feel like I’d be in better shape now to do this running use paper to track my runs and follow a Hal Higdon thing. I haven’t changed much of my routine this year training plan. from last year. I have a comfortable routine. 15. Current running watch? 23. What’s the most common question you get Your basic Garmin running watch. from your non-running friends, and how do you 16. I’ve heard others talk about how difficult answer it? mile repeats are. Any particular workout you “You’re crazy! How can you do that!???” My answer dread? is, “like anything else: one step at a time.” :) Not really, I like variety. So I can get motivated to do almost anything, especially if I’m not doing the activ- ity alone. 17. Can you get yourself out the door without a group or running partner? I follow Hal Higdon’s training plans and I used to always run by myself and didn’t have any problems getting out there to run my miles. But since training with Second Wind Running Club, I definitely prefer running with a group! I tell my friends it’s like some people who go out for coffee as their social outlet, I go out for a run for a few hours with my friends and we chat the whole time. I’m definitely a social runner! 18. Average weekly mileage? Just friends Before my injury, 30 miles for a normal week, but had getting miles gotten up to 45 miles a week. Right now I stopped in on a beau- running due to my injury. tiful morning.

26 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org Book Review on Hearts by Dawn Carson The Haywire Heart: How too much exercise can arrhythmia 5 years ago, and his long history of endur- kill you, and what you can do to protect your heart. ance training and long-distance racing played a key Authors: Chris Case, John Mandrola MD, and Len- role in the development of the condition. Second nard Zinn Wind’s Jeff Kohmstedt chronicled his story in Smile Politely a few years ago. (Where’s Matt? http://www. Are you an endurance athlete with years of intense smilepolitely.com/culture/wheres_matt/ ). My goal is training and racing experience? Are you a master’s to spread the word so that others may be able to avoid runner, in your forties, fifties, or beyond who contin- a similar experience. I have a copy of the book that I ues to push your body to the limit? If you answered will gladly loan out to anyone with an interest in learn- yes to either of these questions, please keep reading. ing more. This is not a fun topic, but it is an important one.

As runners, we believe that our hearts are well- oiled machines, vastly superior to the non-runner’s heart. That is frequently true for coronary artery disease. However, there are two broad categories of heart problems: plumbing and electrical. While run- ning helps reduce the risk of plumbing problems such as atherosclerosis, there is increasing evidence that high lifetime doses of intense endurance training can increase an athlete’s risk of electrical problems such as abnormal heart rhythms (cardiac arrhythmias). Plumb- ing problems can lead to what we traditionally call the heart attack, or myocardial infarction. Electrical problems can trigger cardiac arrest, which results in death without immediate defibrillation. The book reviews the current medical literature and provides practical advice on how to recognize warning signs. I found the section on how to work with cardi- ologists/electrophysiologists especially helpful. These doctors work primarily with non-athlete patients, and the authors provide practical advice on how to make sure your doctor has the right information to diagnose and treat an endurance athlete with cardiac problems. The book also contains several case studies of athletes, including Micah True, the ultra- runner featured in the best seller Born to Run, who died of apparent cardiac arrest while on a run in 2012. The authors are serious endurance athletes and they are not trying to persuade their readers to give up their sport. However, they do want to make sure that athletes are aware of the connection between high in- tensity endurance sports and cardiac arrhythmias, and that we know how to recognize the warning signs and Nic Carter is seen reducing his risk of ‘plumbing’ heart problems prevent long-term problems. at the Buffalo Trace Trail Race in May. My interest in this topic is a personal one. My husband was diagnosed with a life-threatening heart

July/August 2017 — Volume 34, Number 4 27 Twenty (or so...) Questions with Eric Berlin By Bruce Butler I was pleased to have a chance to talk to Eric Berlin ning on the cross country team in middle school and about his running career. Eric is 59 and has always that inspired me to start running on a regular basis. been an outdoor enthusiast, but competed in very few That also coincided with encouragement from my running events until he was in his early 40’s. In high younger brother who was running marathons. Since school in Minneapolis, he played soccer and was a then, I’ve been fortunate to run full or half marathons backup on the golf team. Biking, skiing, golf, camp- in 10 states. Running Grandma’s Marathon along ing, hiking, and mountaineering were some of his Lake Superior in Minnesota must be a favorite. I am earlier pursuits after college. Now he is a dedicated about to do it for the 6th time since my first in 1999. runner. He and his wife Charlene have 3 adult chil- Portland, San Francisco, Chicago, Missoula, and Twin dren and 4 granddaughters. He is looking forward to Cities all leave great memories of the sights, sounds, participating in his first Boston Marathon in 2018, and and scenery along the races. One of the best parts of just ran Grandma’s Marathon on June 17th in 3:52:10! running is that you can do it anywhere. While travel- ling for work or pleasure, I have had remarkable train- 1. Why do you run? ing runs in many places. A 4:30 AM run down the Running makes me feel good, both physically and Las Vegas strip was quite interesting and is just one mentally. There is a lot to that “runners high” talk. example. Despite some doctor warnings, it greatly lessens recur- ring issues I’ve had with my lower back. A lot of that 3. Do you have a mentor? is just due to staying active and keeping off any excess My mentors are all the other runners who are striv- weight. And I really like to eat! ing to get better or to recover from whatever set them back. Guys like Carl Larsen Jr and Ken McMillan 2. You have been running for a while. Where come to mind. have the different races taken you and what were your favorite aspects of some of these? 4. What’s the best advice you ever received? I was a recreational bicyclist while in my 30’s. I did Always start out your training run heading into the the annual MS-150 rides, but didn’t really start run- wind. Negative splits are awesome. ning until I was in my early 40’s. My son started run- 5. Would you rather it be 10 degrees or 85? That’s a no brainer for a Minnesotan like me. 10 degrees is preferred. You can dress for it.

6. Trails or roads? I like to mix it up, but I don’t like busy roads. I’d love to have a trail like the 10 mile loop at Clinton Lake outside my back door. I hope to do more ultras in the future - Clinton Lake 30 miler was great this year, and I did Howl at the Moon in Kennekuk Park in 2014.

Eric says about this photo, “This pic is a little dated but it’s a favorite. It’s me and my main supporter, Charlene, right after the 2014 Grandma’s Mara- thon.”

28 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org 7. What’s your go-to shoe right now? 15. I’ve heard others talk about how difficult Saucony Guide 9. mile repeats are. Any particular workout you dread? 8. Best running book you’ve read? I dislike the weight lifting and other gym machines Hansons Marathon Method, A Renegade Path To Your and it’s readily apparent. Fastest Marathon; By Luke Humphrey with Keith & Kevin Hanson. I followed the training recipe in this 16. Can you get yourself out the door without a book and it helped me a lot. group or running partner? Most of my runs are done solo. I live on the southern 9. What is your occupation and how do you fit edge of Champaign County. There are nice quiet roads running around work? here and I prefer to run first thing in the morning. I worked for 33 years as an engineer for an oilfield But I do make it to some of the fun runs, speed work- service company called Schlumberger. I retired 3-1/2 outs, and long group runs when I can. I always enjoy years ago. My first year of retirement provided a the camaraderie. step change opportunity for my running training and I continue to try to build on that. I do work sporadi- 17. Average weekly mileage? cally, typically for a few weeks at a time, on a nearby I average 30-35 miles per week over the course of a Carbon Capture and Storage project. As of lately, I’ve year, but it gets up in the 50’s a month or two before been more of a weekend warrior. It’s all good. a marathon. I often like to track my running time instead of running miles. 7 hours of running per week 10. What’s the worst running injury you’ve is not as easy as it sounds. But that’s when the payoff had? really happens for me. In 2004, I was on a long run on an unfamiliar road near Bakersfield, and I was chased by dogs. One of 18. Longest run on a treadmill, or will you just the dogs stopped the other one from attacking me run outside regardless of the weather? and I got away. I must have really tensed up during I ran on a dreadmill once so far this year. my attempt to outrun the dogs and within a few days, previous issues with my lower back had come back to 19. Biggest mistake you ever made in a race? new levels. I fought it with PT for months then had Thinking I could still PR on a hot day, then crashing surgery including fusion and 2 screws. I didn’t run and burning miserably. This last happened to me at the another race until 2007. 2016 Marathon to Marathon (Iowa). I kept my goal pace for just 10 miles. It turned into my slowest mara- 11. Which PR are you most proud of? thon ever. If the forecasted temp is extra hot, give up It’s probably my 3:43:06 at Grandma’s in 2014. I the lofty dream, start slower and enjoy the day more. beat my 2002 PR (also at Grandma’s) by 8 seconds. Since then I’ve achieved two more marathon PR’s. 20. Can you tell us about a change you’ve made There are advantages to not being so fast when you’re in your running routine in the last year that you young! wish you’ve started doing earlier? I changed my diet to minimize sugars and grains. I eat 12. Are you a supporter of wearing compression a lot of foods with protein and saturated fats. I have clothing? found that I still need to carb up a bit for race day, but I’ve never tried compression socks or arm sleeves. I am avoiding processed foods. A tip of the iceberg resource is the book “Fitness Confidential” by Vinnie 13. Favorite running app? Tortorich. I’m no expert so don’t take my word for it, Strava is fantastic. It keeps track of all my runs. It’s but I can tell you it works for me. fun to see what others are doing and it’s nice to give and receive kudo’s. 21. What’s the most common question you get from your non-running friends, and how do you 14. Current running watch? answer it? I have used a Garmin Fenix for 3-1/2 years. Doesn’t running kill your knees and other joints? I tell them that not running is what would kill me.

July/August 2017 — Volume 34, Number 4 29 Race Results Compiled by Richard Tapping and the Race Team

1404 Lorrie Pearson 00:29:30 Christie Clinic Illinois Marathon 5k 1464 Susan Mynatt 00:29:42 Urbana, IL 1503 Jeannine Reese 00:29:55 Friday April 21, 2017 1565 Kate Blahnik 00:30:11 1699 Tony Schaefer 00:30:44 4 Nicholas Heller 00:17:12 1AG 1727 Laura Owen 00:30:49 8 Tom Gelsthorpe 00:17:28 2AG 1728 Leslie Hammersmith 00:30:50 9 Aryan Lalwani 00:17:35 2AG 1747 Eva Pomerantz 00:30:55 34 Justin Blue 00:19:25 1835 Lorri Howes 00:31:17 58 Michael Tankersley 00:20:03 3AG 1853 Karen Iehl-Morse 00:31:22 62 Andrew McConvey 00:20:07 1854 Caitlin Davis 00:31:22 74 David King 00:20:29 3AG 1876 Carol Miles 00:31:26 90 Brenden West 00:20:47 1937 Erin Lippitz 00:31:38 100 Gage Williams 00:21:00 3AG 2005 Jim Smith 00:31:55 127 Jay Bennett 00:21:21 2148 Srinivas Muthekepalli 00:32:27 128 Bryan Snodgrass 00:21:21 2199 Karlee Feinen 00:32:43 141 Sarka Petrickova 00:21:30 3AG 2363 Jason Conder 00:33:20 143 Jim Fair III 00:21:31 2394 Catherine Giffel 00:33:30 165 Michael Lokshin 00:21:55 2444 Daryl Fritchey 00:33:43 176 Domininkas Mockus 00:22:02 2459 Sandra Loeb 00:33:46 198 Paula Cler 00:22:15 3AG 2467 Audrey Heckel 00:33:48 201 Andrew Bower 00:22:18 2558 Ethan Mills 00:34:10 202 Nic Carter 00:22:18 2767 Kari Foss 00:35:02 238 Morgan Mahn 00:22:43 2831 Serena Palacios 00:35:18 245 Bethany Carmien 00:22:51 2896 Marcia Hess 00:35:35 302 Ivan Fink 00:23:24 1AG 2914 Erin Smith-SJO 00:35:43 303 Scott Reed 00:23:24 2932 Lauren Mills 00:35:48 330 Brian Moline 00:23:39 2935 Marc Mills 00:35:48 344 Juan Salas 00:23:44 2945 Alicia Rauch 00:35:51 348 Neena Tripathy 00:23:47 3021 Alice Cronenberg 00:36:13 383 Naser Salas 00:24:06 3028 Amy Irle 00:36:14 390 Donald Owen 00:24:10 3055 Michelle Hart 00:36:23 399 Niki White 00:24:13 3281 Kim Ta 00:37:36 439 Emily Floess 00:24:30 3294 Sara Mullen 00:37:40 453 Elizabeth Chominski 00:24:35 3314 Cecilia Gentle 00:37:48 539 Brad Giffel 00:25:13 3385 Christopher Wendt 00:38:11 596 Scott Hendren 00:25:32 3430 Corinne Lawson 00:38:28 631 Kirk Bedwell 00:25:42 3443 Lonna Osterbur 00:38:31 773 Renee Trilling 00:26:38 3537 Holly Clemons 00:39:07 933 Hanah Choi 00:27:21 3719 Luisa Palacios 00:40:21 1075 David Ammermann 00:27:56 3879 Rory Mills 00:41:30 1101 Katherine Meacham 00:28:02 3891 Katherine Kwiatkowski 00:41:32 1103 Lori Heller 00:28:03 3942 Sara Rivier 00:42:04 1233 Michele Marcus 00:28:45 3972 Kristen Henderson 00:42:20 1271 Rose Mary Wentling 00:28:54 3AG 3977 Christina Wendt 00:42:23 1343 Alexander Mirin 00:29:11 3987 Kannan Rangasamy 00:42:28

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

4086 Kari May 00:43:16 140 Dawn Carson 00:49:24 1AG 4104 Heidi Carmichael 00:43:22 146 Kenneth McMillen 00:49:43 1AG 4150 Tom Burton 00:43:47 152 Paula Cler 00:49:58 4380 Sara Myers 00:45:41 153 Nancy McCarty 00:49:58 2AG 4381 Melinda Ohlsson 00:45:41 164 Scott Reed 00:50:18 4413 Kelli Kemper 00:45:59 168 Valeria Rohde 00:50:34 4457 Kim Fritchey 00:46:16 176 Jeff Rohde 00:50:47 4468 Roma Chenoweth 00:46:20 179 Brian Moline 00:50:57 4475 Barry Holley 00:46:24 192 Donald Owen 00:51:27 4509 Luisa Stone 00:46:42 206 Ivan Fink 00:51:49 2AG 4628 Jennifer Hagler 00:47:41 239 Gaven Williams 00:52:54 4630 Martha McSims 00:47:42 248 Erin Loos 00:53:05 4642 Meredith Rickard 00:47:49 255 Elizabeth Chominski 00:53:15 4824 Laura Hazen 00:49:00 262 Becky Williams 00:53:34 2AG 4856 Jeremy Bates 00:49:16 269 Kathy Meyer 00:53:43 3AG 4861 Caley Benner 00:49:16 379 Steven Plutchak 00:55:35 4879 Steve Burklund 00:49:21 393 Kris Murphy 00:56:06 4933 jeff nicholas 00:49:41 455 Merwin Kirby 00:57:27 4979 Jean Mengelkoch 00:50:06 560 Barbara Jones 00:59:31 4982 Paul Marcum 00:50:07 588 Nikita Borisov 00:59:55 5016 Deb Feinen 00:50:25 610 Cathy Wolfersberger 01:00:14 1AG 5124 Ellen Hedrick 00:50:59 762 Caitlin Davis 01:02:51 5533 Victoria Mantels 00:53:51 811 Kate Blahnik 01:03:29 5562 Heather Mangian 00:54:07 824 Erin Lippitz 01:03:38 5715 James Doyle 00:55:14 839 Stan Shobe 01:03:56 2AG 5780 Don Chenoweth 00:55:44 893 Jinelle Sperry 01:04:54 5828 Christina Johnson 00:56:09 1020 Paul Marcum 01:07:06 5931 Sarah Wilson 00:57:11 1024 Carol Miles 01:07:09 3AG 5942 Jenny Lokshin 00:57:14 1232 Joel Plutchak 01:10:39 5944 Tammy McSims 00:57:14 1348 Heidi Carmichael 01:12:59 6153 Renae Burklund 00:59:34 1375 Kristen Henderson 01:13:27 6374 Mary Jo Hettinger 01:03:23 1379 Daryl Fritchey 01:13:33 6529 Lisa Zyga 01:09:20 1422 Martha McSims 01:14:13 6538 Jamie Zukoski 01:11:28 1424 Sara Myers 01:14:13 1576 Karen Klebbe 01:17:42 Christie Clinic Illinois Marathon 10k 1626 Kari May 01:19:17 Urbana, IL 1752 Corinne Lawson 01:23:35 Saturday April 22, 2017 1753 Teri Talach 01:23:36 1757 Jean Mengelkoch 01:23:55 1 Matt Hazel 00:32:11 1OA 1778 Kannan Rangasamy 01:24:25 9 Tom Gelsthorpe 00:37:56 2AG 1809 Christina Wendt 01:25:41 11 Matthew Backes 00:38:40 2AG 1810 Alan Wendt 01:25:41 14 Fabian Dettenrieder 00:39:35 2AG 1846 Tammy McSims 01:27:09 20 Justin Blue 00:40:56 1915 Sara Rivier 01:29:52 25 Michael Tankersley 00:42:31 2AG 1999 Jeff Nicholas 01:34:07 73 Carl Larsen 00:46:37 1AG 2004 Richard Brannon 01:34:16 96 Scott Silverman 00:48:03 2019 Barry Holley 01:34:45 103 Marc Mills 00:48:17 2030 Kim Fritchey 01:35:17 July/August 2017 — Volume 34, Number 4 31 2117 Vicki Dunlap 01:38:59 1728 Karen Pollard 02:07:08 2134 Jenny Lokshin 01:39:57 1885 Jialan Wang 02:09:40 2263 Deb Feinen 01:47:00 1960 Juan Salas 02:10:54 2272 Steve Burklund 01:47:21 2119 Philip Ciciora 02:13:45 2157 Lindsay Repka 02:14:11 Christie Clinic Illinois Half Marathon 2221 Susan Mynatt 02:15:19 Urbana, IL 2232 Megan Nuxoll 02:15:33 Saturday, April 22, 2017 2244 Kathy Vance 02:15:45 3AG 2376 Jason Conder 02:19:00 32 Brian Farrell 01:21:27 2440 Bonnie McElwee 02:20:03 1AG 40 Stephen Mayhew 01:22:49 2452 Michelle Hart 02:20:13 73 Robyn Ellerbrock 01:28:09 2AG 2486 Phyllis Baker 02:20:58 143 Jeff Kohmstedt 01:34:39 2491 Que Broadnax 02:21:03 174 Duane Kimme 01:36:06 2AG 2509 Laura Owen 02:21:30 298 Jim Fair III 01:41:19 2510 Leslie Hammersmith 02:21:30 319 Olivia Meyer 01:42:15 2AG 2511 Karen Iehl-Morse 02:21:30 453 Nic Carter 01:45:57 2527 Cyndi Ortiz-Taylor 02:21:51 494 Edward Mehnert 01:46:55 2535 Vickie Hemann 02:22:01 518 Angela Holcomb 01:47:23 2630 Cara Finnegan 02:24:01 521 Elizabeth Parkinson 01:47:31 2659 Nancy Sivertsen 02:24:27 527 Andrew McConvey 01:47:42 2704 Elizabeth Field 02:25:32 646 Katherine Meacham 01:50:29 2706 Rose Mary Wentling 02:25:41 650 Mary McGrath 01:50:39 2AG 2724 Alexander Mirin 02:26:15 664 Vaughn Olson 01:50:54 2735 Anne Sickles 02:26:44 677 Bethany Carmien 01:51:10 2761 Brenda Mehnert 02:27:22 836 Scott Hendren 01:53:35 2762 My Nguyen 02:27:22 847 Brenda Molano 01:53:44 2849 Cari Rincker 02:30:01 962 Andrew Bower 01:55:40 2877 Jennifer Zalon 02:30:41 1017 Mike Atkinson 01:56:29 2981 Heather Mangian 02:33:40 1035 Edward Roy 01:56:40 2991 Sisi He 02:33:58 1052 Paul Littleton 01:57:01 3000 Arnoud Buzing 02:34:14 1116 Mark Nelson 01:57:51 3105 Sue Ellen Finkenbiner 02:38:27 1154 Lori Heller 01:58:16 3195 Kari Foss 02:41:01 1219 Maggie Falenschek 01:59:13 3327 Beth Scheid 02:47:18 1221 Wayland Morgan 01:59:15 3328 Julie Robinson Schaeffer 02:47:18 1235 Kirk Bedwell 01:59:24 3361 David King 02:49:00 1240 Rory Mills 01:59:27 3400 Elizabeth Sudlow 02:50:48 1305 Tom Eaton 02:00:24 3464 Jackie Christensen 02:55:15 1403 Melissa Emkes 02:02:08 3545 Fatima Husain 03:01:11 1442 Sandra Loeb 02:02:45 3623 Jennifer Hindes 03:12:10 1443 Chris Delis 02:02:46 3637 Laura Hazen 03:15:05 1505 Robin Maier 02:03:34 3692 phillip gramly 03:23:14 1521 Neena Tripathy 02:03:46 3756 Betty Zeedyk 03:48:22 1549 Jennifer Anderson 02:04:01 3784 Mary Walker 04:23:44 1561 Amanda Flegel 02:04:11 1596 Renee Trilling 02:04:56 Christie Clinic Illinois Marathon 1602 Bill Jones 02:05:09 Urbana, IL 1660 Martha Willi 02:06:06 Saturday April 22, 2017 1686 Edward Seidel 02:06:18 1711 Renee Guynn 02:06:42 80 Michael Davis 03:11:31 1723 Peggy Emkes 02:06:57 118 Lisa Zyga 03:19:54 2AG

32 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org 140 Brenden West 03:23:27 178 Greg Van Hoorn 03:28:28 206 Michael Decklever 03:32:07 207 Ashley Manlove 03:32:08 254 Aldo Manfroi 03:38:21 272 Ank Michielsen 03:40:17 296 Eric Berlin 03:42:37 322 Andrew Age 03:45:06 346 David Ammermann 03:46:59 349 Kati Seeley 03:47:09 400 Caleb Miller 03:51:25 419 Leonardo Covis 03:54:10 445 Larry Adelston 03:56:13 Thanks (in part to Garth Brooks) to moving the day of the Illinois 478 David King 03:58:54 Marathon, the runners took off into a beautiful morning! 523 Magdalena Casper-Shipp 04:03:56 529 Richard Mann 04:05:10 545 Sandeep pulluru 04:07:09 Kirby Derby 5K 574 Lori Ozment 04:10:08 Monticello, IL 590 Minh Do 04:11:12 Saturday May 6, 2017 600 Daniel Snyder 04:12:28 617 Niki White 04:14:34 7 Marc Mills 0:21:00.7 1AG 631 Pramod Viswanath 04:16:03 15 Bethany Carmien 0:22:30.8 643 Julia Welle 04:16:42 1AG 644 Letitia Moffitt 04:16:42 16 Carl Larsen Jr 0:22:30.8 1AG 646 Morgan Mahn 04:17:08 18 Kati Seeley 0:22:46.2 2AG 666 Christopher Wendt 04:18:41 23 Paula Cler 0:23:11.8 2AG 710 Verena Hoefig 04:22:08 30 Ivan Fink 0:23:27.0 1AG 715 Christopher Murphy 04:22:40 31 Dawn Carson 0:23:27.3 1AG 716 Daniel Hahn 04:22:54 32 Brian Moline 0:23:31.3 718 Donovan Bisbee 04:23:08 33 Nancy Mccarty 0:23:31.8 2AG 760 Zhenxing Zhang 04:27:09 34 Scott Reed 0:23:33.9 2AG 765 Bruce Butler 04:27:34 44 Jason Meier 0:24:06.7 766 Alicia Rauch 04:27:36 58 Brad Giffel 0:24:57.1 3AG 772 Bill Moritz 04:28:31 62 Renee Trilling 0:25:29.7 1AG 861 John Murphy 04:39:58 69 Kathy Meyer 0:26:01.3 1AG 868 Jeffrey Haas 04:40:48 111 Nikita Borisov 0:27:39.7 902 Erin Smith-SJO 04:45:06 118 John Storsved 0:27:55.1 923 Brad Giffel 04:47:58 142 Lorri Howes 0:29:08.7 1031 Emily Floess 05:05:17 160 Cathy Giffel 0:30:13.6 1047 Lorri Howes 05:09:54 207 Ethan Mills 0:32:52.2 1053 Hanah Choi 05:10:46 217 Martha Mcsims 0:33:21.4 1055 Catherine Giffel 05:11:01 218 Sara Myers 0:33:22.5 1067 Janet Slater 05:13:36 303 Barry Holley 0:38:42.1 1090 Marcia Hess 05:20:40 314 Laura Hazen 0:39:26.5 324 Tammy Mcsims 0:40:47.6 Virgin Money London Marathon 382 Tina Ammermann 0:45:43.1 London, England 402 Jeremy Bates 0:47:15.8 April 23rd, 2017 403 Caley Benner 0:47:15.9 416 Steve Burklund 0:47:51.7 10410 Ruairi McEnroe 3:49:32

July/August 2017 — Volume 34, Number 4 33 Kirby Derby 10K 7 Justin Blue 0:33:13.9 2AG Monticello, IL 8 David Schug 0:33:23.7 1AG Saturday May 6, 2017 10 Mike Davis 0:34:11.0 12 Robyn Ellerbrock 0:34:49.3 1F 1 Alex Lindsay 0:35:31.7 1OA 14 Michael Tankersley 0:34:56.7 2AG 2 Nicholas Heller 0:35:33.8 1AG 16 Jeff Kohmstedt 0:34:59.9 3AG 3 Ben Price 0:37:29.9 2AG 18 Jim Fair III 0:35:45.7 5 Tom Gelsthorpe 0:38:20.5 1AG 21 Keith Schinkoeth 0:36:32.9 6 Mike Davis 0:40:05.1 2AG 24 Nicholas Carter 0:37:19.8 7 Justin Blue 0:40:08.7 3AG 26 Suzanne Rinehart 0:37:37.2 1AG 10 Jeff Kohmstedt 0:41:23.3 3AG 28 Ank Michielsen 0:38:08.1 1AG 13 Michael Tankersley 0:41:50.6 30 Eric Berlin 0:38:14.3 19 Jim Fair III 0:43:57.0 32 Marc Mills 0:38:23.4 20 Nic Carter 0:45:00.2 36 Jay Bennett 0:38:49.8 30 Eric Berlin 0:47:27.1 2AG 37 Domininkas Mockus 0:38:52.4 33 Scott Silverman 0:47:50.8 38 Jason Meier 0:38:54.7 37 Elizabeth Parkinson 0:48:53.4 2AG 39 Caleb Miller 0:39:11.2 39 David Ammermann 0:49:21.0 3AG 40 Alan Joyce 0:39:12.0 45 Ken Mcmillen 0:50:24.4 1AG 43 Matthew Stasiewicz 0:39:54.6 53 Nick Paulson 0:51:16.9 47 Claudia Lutz 0:40:42.9 54 Elizabeth Chominski 0:51:18.5 3AG 48 Scott Reed 0:41:12.2 67 Paul Littleton 0:53:34.9 49 Tara Beveroth 0:41:12.6 74 Emily Floess 0:54:36.6 50 Ken McMillen 0:41:18.9 1AG 87 Jason Conder 0:55:58.4 52 Betsy Parkinson 0:42:09.1 2AG 95 Jialan Wang 0:56:42.4 53 David King 0:42:14.7 104 Michele Cohen 0:57:51.1 54 Andrew Bower 0:42:20.2 108 Jody Littleton 0:58:11.0 55 Bethany Carmien 0:42:24.5 3AG 109 Jake Rundall 0:58:15.2 61 Morgan Mahn 0:43:12.3 118 Jim Smith 0:59:43.2 63 Scott Hendren 0:43:16.4 119 Susan Mynatt 0:59:43.7 66 Kirk Bedwell 0:43:30.9 120 Leslie Hammersmith 0:59:44.2 67 Mark Nelson 0:43:31.5 2AG 121 Laura Owen 0:59:45.7 68 John Murphy 0:43:32.3 124 Rebecca Dey 1:01:11.4 3AG 71 Emily Floess 0:44:19.3 126 Molly Price 1:01:15.8 72 Jeffrey Haas 0:44:26.6 133 Que Broadnax 1:02:55.7 2AG 73 Christopher Murphy 0:44:30.9 138 Kathleen Piatt 1:03:28.3 3AG 74 Juan Salas 0:44:46.6 75 Lori Heller 0:45:11.1 2AG Run With The Cows Half Marathon 76 Elizabeth Chominski 0:45:33.3 Bucyrus, KS 77 Paul Littleton 0:45:41.7 May 13th, 2017 80 Genevieve Long 0:46:31.5 86 Babette Hiles 0:48:37.1 Ivan Fink 2:11:16 2AG 88 Naser Salas 0:49:10.5 2AG 90 Jake Rundall 0:49:43.3 Buffalo Trace - 5 Mile Trail Race 93 rebecca dey 0:50:19.1 Mahomet, IL 94 Hanah Choi 0:50:45.0 Saturday May 13, 2017 97 Lorri Howes 0:51:46.8 98 Stan Shobe 0:51:51.9 2AG 2 Alex Lindsey 0:29:10.2 1AG 100 Que Broadnax 0:52:19.5 3AG 3 Nicholas Heller 0:29:43.2 2AG 101 Rose Mary Wentling 0:52:20.7 4 Tom Gelsthorpe 0:30:50.5 1AG 103 Karen Pollard 0:52:28.9 5 Brian Farrell 0:31:37.7 3AG 104 Laura Owen 0:53:03.2

34 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org 108 Jennifer Zalon 0:53:34.4 Kettle Moraine 100k 110 Jody Littleton 0:53:52.7 Lagrange, WI 111 Sandy Loeb 0:53:52.7 June 3rd, 2017 113 Kate Blahnik 0:54:00.0 116 Arnoud Buzing 0:54:28.5 Magdalena Casper-Shipp 120 Jeannine Reese 0:55:01.1 14:26:35 121 Sisi He 0:55:09.0 122 Michele Cohen 0:55:16.9 Zero Prostate Cancer Run 124 Leslie Hammersmith 0:55:21.0 Jolliet, IL 126 Karen Iehl-Morse 0:55:45.6 June 3rd, 2017 130 Nancy Sivertsen 0:56:27.9 131 Cara Finnegan 0:56:30.9 Carl Larsen Jr. 53:32:00 1AG 132 Anne Sickles 0:56:45.8 After a warm Countryside 10k, 142 Sara Myers 1:01:12.0 Countryside 10k finishers enjoy their Sidney Dairy 143 Julie Robinson Schaeffer 1:02:13.6 Sidney, IL Barn Ice Cream sandwishes in the shade. 144 Martha McSims 1:02:33.2 Saturday June 3, 2017 147 Michael Astrosky 1:03:52.0 148 Bonnie McElwee 1:04:01.3 1AG 1 Alexander Lindsay 0:35:57.3 1OA 149 Sue Ellen Finkenbiner 1:04:01.3 2 Nicholas Heller 0:36:44.1 1AG 159 Kari Foss 1:11:12.6 3 Tom Gelsthorpe 0:37:06.9 1AG 5 Brian Farrell 0:38:37.4 3AG Jemez Mountain 50 Miler 8 Justin Blue 0:41:02.2 2AG Los Alamos, NM 9 Michael Davis 0:41:54.1 3AG May 20th, 2017 10 Robyn Ellerbrock 0:42:45.3 1F 12 Brenden West 0:43:23.7 1AG Magdalena Casper-Shipp 16:24:58 13 Jeff Kohmstedt 0:44:01.2 2AG 16 Ryan Krows 0:44:50.9 Green Bay Marathon 18 Jim Fair III 0:45:17.6 Green Bay, WI 19 Keith Schinkoeth 0:45:51.8 May 21st, 2017 20 Ruairi McEnroe 0:47:38.2 22 Don Dodson 0:48:25.5 1AG Jodi Heckel 4:25:41 23 Eric Berlin 0:48:34.0 2AG 24 Nic Carter 0:48:50.1 Monumental Mile 27 Elizabeth Parkinson 0:50:12.2 2AG Indianapolis, IN 29 David Ammermann 0:50:38.8 3AG June 1st, 2017 31 Valeria Rohde 0:50:50.7 1AG 32 Letitia Moffitt 0:50:51.2 1AG 8 Nicholas Heller 04:50.4 33 Kati Seeley 0:51:06.9 2AG 91 Michael Tankersley 05:44.6 34 Ken McMillen 0:51:08.6 1AG 92 Ryan Anderson 05:44.8 35 Elizabeth Chominski 0:51:19.1 3AG 154 Aldo Manfroi 06:14.3 36 Nick Paulson 0:51:21.1 245 Paula Cler 06:54.3 40 Domininkas Mockus 0:52:55.5 246 Elizabeth Jones 06:54.4 41 Jeff Rohde 0:52:55.7 441 Laura Armstrong 08:42.0 42 Lori Ozment 0:53:49.1 1AG 556 Gavin Armstrong 10:03.8 43 Nancy McCarty 0:54:24.2 2AG 557 Douglas Armstrong 10:05.2 46 Renee Guynn 0:54:52.2 2AG 692 Kaitlyn Armstrong 12:57.6 48 Kirk Bedwell 0:55:21.4 693 Amber Anderson 12:58.1 51 Renee Trilling 0:55:46.6 3AG 52 Lori Heller 0:56:05.1 3AG 55 Katherine Meacham 0:56:39.3 58 Daniel Snyder 0:57:52.2

July/August 2017 — Volume 34, Number 4 35 Race Results—continued 59 Daniel Lichtblau 0:57:59.3 112 Cara Finnegan 1:17:02.2 60 Donovan Bisbee 0:58:15.3 61 Jason Conder 0:58:27.3 Lake Mingo Trail Run 62 John Murphy 0:59:05.0 Kennekuk Country Park, IL 63 Jake Rundall 0:59:06.5 Saturday June 10, 2017 64 Genevieve Long 0:59:36.6 67 Barbara Jones 1:01:00.2 1AG 3 Nicholas Heller 0:47:57.2 3OA 68 Eileen Lichtblau 1:01:55.3 2AG 5 Brian Farrell 0:49:22.5 1AG 73 Juan Salas 1:03:07.0 9 Justin Blue 0:52:38.6 1AG 75 Bonnie McElwee 1:03:27.6 21 Mike Tankersley 0:56:54.3 1AG 77 Jialan Wang 1:03:38.2 27 Nic Carter 0:58:27.5 78 Erin Smith-SJO 1:04:23.1 32 Ank Michielsen 1:00:26.4 3OF 79 Leslie Hammersmith 1:04:32.1 37 Pat Mills 1:02:21.3 1AG 80 Laura Owen 1:04:32.4 52 Sarka Petrickova 1:04:23.2 2AG 81 Jennifer Zalon 1:04:51.1 57 Janak Patel 1:06:03.9 2AG 83 Brad Giffel 1:05:19.1 59 Kenneth McMillen 1:06:49.3 1AG 85 Rebecca Dey 1:05:48.7 70 Scott Reed 1:08:33.3 3GR 86 Laura Armstrong 1:05:55.3 72 Edward Roy 1:09:05.5 3AG 87 Karen Iehl-Morse 1:06:15.3 98 Maggie Falenschek 1:14:48.0 3AG 88 Hanah Choi 1:06:23.2 99 Paula Cler 1:15:02.6 4AG 89 Rose Mary Wentling 1:06:36.5 124 Naser Salas 1:22:17.4 3AG 92 Kate Blahnik 1:07:51.6 126 Juan Salas 1:22:52.8 93 Sisi He 1:08:20.3 129 Que Broadnax 1:23:23.3 1AG 95 Alice Cronenberg 1:08:30.0 142 Nikita Borisov 1:27:29.6 96 Douglas Armstrong 1:08:57.8 182 Bill Dey 1:51:38.0 97 Cari Rincker 1:08:58.2 98 Morgan Mahn 1:09:04.9 99 Que Broadnax 1:09:14.3 102 Marcia Hess 1:10:05.6 103 Cathy Giffel 1:10:14.2 108 Joel Plutchak 1:13:10.3

Don’t see your results? Send them to: raceresults@ secondwindrunningclub.org to make sure they are included in the newsletter!

Hope to see you at the start line! Many SecondWind members ran the Lake Mingo Trail Race and stayed for the awards ceremony.

36 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org