Publication of the Richmond Road Runners Club July/August 2017 | Volume 40, Issue 4
RVA Trail Daypage 18
50 miles of success page 15 • Mountain home page 20 IT’S OUR BIRTHDAY AND YOU’RE INVITED TO THE PARTY!
FEATURING:
DOWNHILL FINISH AND JOIN THE PARTY AND #RUNRICHMOND! 40TH BIRTHDAY PARTY A lot has changed over the past 40 years, but our ON THE RIVERFRONT! dedication to offering you the best race experience possible remains the same. Enjoy a scenic course that NOVEMBER 11, 2017 winds through the city’s most historic neighborhoods RICHMONDMARATHON.ORG and runs over and along the beautiful James River. We’ve earned our rep as “America’s Friendliest Marathon” because of features like our junk food stops and unbeatable course support!
Anthem Health Plans of Virginia, Inc. trades as Anthem Blue Cross and Blue Shield in Virginia, and its service area is all of Virginia except for the City of Fairfax, the Town of Vienna, and the area east of State Route 123. Independent licensee of the Blue Cross and Blue Shield Association. ® ANTHEM is a registered trademark of Anthem Insurance Companies, Inc. The Blue Cross and Blue Shield names and symbols are registered marks of the Blue Cross and Blue Shield Association. [ Miles and Minutes | July/August 2017 | Volume 40/Number Four | www.rrrc.org ] 1
@rvaroadrunners continued on page 5
Trail running. running. Trail Ultrarunning. who runners of society secret A with or themselves by run to prefer quietly friends, of patch small a sometimes only dirt, on traipsing two. or thought a out throwing and trail dominated have Men time, long a for ultrarunning
Michael Wardian, elite ultrarunner, visiting RVA, visiting RVA, ultrarunner, elite Wardian, Michael [ EDITOR’S LETTER ] Richmond Road Richmond Club Runners On the cover: the On courtesyphoto Jesse Peters.
surpassing the gendered participation rates in marathon by half. half. by marathon in rates participation gendered the and surpassing thing a became States Western that 1974 until wasn’t It ultrarunning. of Marathon Boston the it’s now the... into entered be to order in qualify to have you yes, (Oh the of completion upon entry guaranteed no is There lottery. race.) qualifying ultra and trail the describe to way best the be may Elusive worry not and nature experience to prefer We community. wildlife myriad and trees The gear. reflective or traffic car about are whistles Bear coming. you hear as much as see to need don’t matter no trail the is Humbling happens. Singing about. talked begin. you where magical. well, is, magic Trail bloody. get even maybe and fall you when are kisses Nature’s blood. best for awards and bumps fist give We on when see to going you’re what know really never you And await may trees from hanging bicycles as such Surprises trail. turn. your to able runners trail male of handful the are issue this Inside might you much, need didn’t One hiding. of out coaxed be you which Run, Trail Monthly the of face the as him recognize insist. We soon. do should actually to got he miler 50 a for training hard worked Ralph few a accomplish to tried he goal a cutoff, the before well finish before. times
Miles and Minutes Minutes and Miles is the official Editor Social Media Social Design Graphic Equipment Manager Equipment Coordinator Race Historian Club Runs Group Web Technology, Coordinators Prix Grand Coordinator Volunteer Photography Secretary Treasurer Director Membership President President/Operations Vice President/Communications Vice
Miles Miles and newsletter Minutes for and by members of the Richmond Road Runners Club (RRRC). The RRRC is a whose nonprofit goal organization is to foster healthy lifestyle through running fitness in the and a The Virginia area. club metro Richmond, is withaffiliated the Road Runners Club Club Officers Club Bill Kelly Kelly Bill . Please keep article submissions to under 1,000 1,000 under to submissions article keep Please . Function Heads Function Miles and Minutes and Miles Ed Kelleher Kelleher Ed Don Garber Don Ralph Gibbs Gibbs Ralph Crystal Koch Crystal Jim Oddono Jim Jim Oddono Oddono Jim Anne Brown Brown Anne Mara George Mara Rosie Schutte Schutte Rosie Glenn Melton Melton Glenn Melissa Savage Melissa is distributed six times a year. a times six distributed is Tammy Harrison Harrison Tammy Tammy Harrison, Harrison, Tammy Anne Brown, Suzen Collins, Jennifer Culhane, Jamie Ficor, Jamie Ficor, Culhane, Jennifer Suzen Collins, Anne Brown, RRRC RRRC dues are $5 for students, $15 for individuals and $20 . Unless otherwise noted, opinions expressed in in expressed opinions noted, otherwise Unless . Mara George, Chris Mason Chris George, Mara Rosie Schutte, Ralph Gibbs Ralph Schutte, Rosie irectors: The deadline for submitting letters, articles, pictures and The articles, volunteer deadline for letters, submitting D Merchant Discounts Merchant Club & Race Calendar Group Runs Group Race Results: Thanks Dad 5K Thanks Dad Race Results: Race Results: Stratford Hills 10K Hills Stratford Race Results: Race Results: Carytown 10K Race Results: Northbank Trail Northbank Drive-In Sunset Drive-In RRRC Co-Hosts RVA Trail Day Trail RVA Co-Hosts RRRC Lynchburg Ultra Series Ultra Lynchburg Further down the road less travelled the road down Further Foot Notes: 8 Causes of ALL Runners’ Injuries 8 Causes of ALL Runners’ Notes: Foot Health & Wellness: Heel Whip When Running Whip Heel Wellness: & Health President’s Message President’s Minutes Board Club News: Marathon Raineycheck Volunteers Humphries Will Remembrance: In Miles and Minutes and Miles [email protected] eadline: 3 6 8 9 2 P.O. Box 8724, Richmond, VA 23226. Members can 23226. renew VA or sign up Box Richmond, 8724, on-line at P.O. www.rrrc.org Membership: Membership: for families. The club mailing address is Richmond Road Runners Club are are those of the author, and not Club. Runners necessarily those of the Richmond Road
credits is posted on the club website. Send articles directly to the editorial staff staff editorial the to directly articles Send website. club the on posted is credits at words. Don Garber, Mara George, Marcy George, Michael George, Frank Gerloff, Ralph Gerloff, Frank Michael George, Marcy George, Mara George, Don Garber, Crystal Bill Ed Kelly, Harrison, Kelleher, Tammy Mark Sandra Guzzi, Gray, Gibbs, Koch, Mike Sam Skeeter Levins, Stephen Lowe, Morris, Jim Nolan, D. Oddono, Horn. Van Jeff Schutte, Rosie Piper, Chris D Board of
of of America and sponsors nearly 20 races the throughout year with distances from ranging 1 mile As to the a 50K. club contracts service to the community, These services range to from equipment renting full- to race provide services. during events 30 over for services provides club The timing. race computerized year. the
40 39 37 33 31 24 22 20 18 15 13 11 10
Table of Contents of Contents Table 2 [ Miles and Minutes | July/August 2017 | Volume 40/Number Four | www.rrrc.org ] [ PRESIDENT’S MESSAGE ] MESSAGE PRESIDENT’S [ acronym – RAMS (Respect All Moving Steel). He has etc.). Frankie Gerloff sums it up in one easy-to-remember aware of moving objects (cars, trucks, motorcycles, bicycles, One other key to safe running is respecting traffic and being stay tuned for details. week of similar training in the fall based on demand. Please supports running in Richmond. We may sponsor another This program is an excellent example of how your club mothers and daughters. spots were filled. That’s 316 participants, many of them week – an additional 120 spots – and all but four of those We then arranged to sponsor three more nights the following the number to 200, and within 48 hours all spots were filled. of the program. Word spread quickly, so we had to double we might have up to 20 participants for each of the five nights The club initially agreed to sponsor 100 attendees, figuring program. yourself while running. There was an amazing response to this be more aware of your surroundings and how to protect by RRRC and taught by Master English, you learned to who attended the “self-defense for runners” classes sponsored Personal safety. runs to stay safe. Here are other practices runners should include in their daily done so seen. Please go back and read that article if you haven’t already proper reflective clothing and lighting so we can see and be in the Miles and Minutes Facebook. have additional suggestions, please feel free to post them on to share some of my thoughts on these two subjects. If you avoiding injury so we can run. I would like to use this letter challenges that runners face – staying safe when we run and But if we want to enjoy this, we need to be conscious of two we find ourselves in the Nirvana season for runners. Nov-Dec 2016 (click for link) contributor Erin Williams wrote an article If you were one of the 300-plus women issue about the importance of having . Training Team (HMTT) in August, sister program, the Half Marathon (MTT) program in June and its official Marathon Training Team to pollen, and the arrival of the weather, lots of daylight, a farewell As we again welcome warm What’s next? physicians to specialists for certain injuries. options out there, from physical therapists to sports medicine and mental sides of your injury. There is a vast array of injuries. Yes, you need to pay attention to both the physical advice from someone who understands runners and running When you do get injured, be sure to get professional medical life, not just today. important to listen to your body and not your ego. Run for 50’s. So if your goal is to achieve longevity in running, it’s not as wide as when we were in our 20’s, 30’s, 40’s and even twilight of one’s running career, the window is still open but through injuries is not a good long-term solution. In the a subject for debate – and I have determined that running Well, I am now unquestionably older and possibly wiser – I would just run through the pain. Don’t we all? for maybe a week, and in my younger and dumber days Plantar fasciitis or hamstring issues might have sidelined me I would be sidelined for one to two days after each injection. keep the parts moving smoothly and pain free. At the most before the next injection. It was kind of like an oil change to juice, a non-steroid ), and the effects lasted about 2,000 miles I have had my runner’s knee treated with injections (chicken In the past, like must runners, I tried to run through injuries. plantar fasciitis, hamstring issues, runner’s knee, etc. in that I have suffered only minor running-related injuries: the 40-plus years I have been running, I consider myself lucky runners on the couch and not running is an injury. During Other than an accident, the only thing that will keep most love it.” adage, “When you lose something, you realize how much you running? I can’t tell you how much. It brings to mind the lots of aqua jogging (talk about mind numbing). Do I miss the web, look it up), acupuncture treatments, and have done month. I have seen a doctor, had Graston Technique (it’s on piriformis issue that has kept me from running for about a Injury. share them, we don’t own them. programs and races. When we run the roads and trails, we death or injury. Safety is a primary goal of all RRRC training reduce your awareness of sounds that might spare you from headphones is definitely not recommended because they environment, and obey all traffic signs and rules. Wearing Safety). Be proactive when you run, be aware of your half marathon training teams – PRS (Proactive Running another acronym he preaches to his winter marathon and Recently I have been dealing with a hamstring and continued onpage 5
[ Miles and Minutes | July/August 2017 | Volume 40/Number Four | www.rrrc.org ] 3 continued on page 4 – Sam Lowe let us know applications applications know us let Lowe Sam – [ CLUB NEWS ] – Chris Mason said the RRRC Facebook page page Facebook RRRC the said Mason Chris – – Dave Trump Dave – – Mara George said all is going smoothly. going is all said George Mara – – – Rosie Schutte updated us, saying spring spring saying us, updated Schutte Rosie – – Diane Glaze gave us the new date for the banquet banquet the for date new the us gave Glaze Diane – Set up registration for the Women’s Self Defense for for Defense Self Women’s the for registration up Set Team. Runners New the and Runners the once go to ready Series Track Summer the Have Collegiate by established is account payment donation one-time, of up set simple a is It Association. Running and agreement waiver the obtain to registration on-line information. contact emergency an for ask teams training all and races all sure Made during number phone and name contact’s emergency registration.
Trump & Jim Oddono for all their recent help. All events events All help. recent their all for Oddono Jim & Trump with share Please volunteers. of need in are open are that to pages media social your on and personally friends your move to continue we As line. the above awareness the keep more need we’ll events, own our of more timing with forward as timers our assist to how learn to willing are who individuals positions. volunteer usual our as well Banquet 2018. 3, March is which Prix Grand June ends quarter The added. being are races and volunteers 30th. Committee Scholarship will which of (10-15) majority the in, trickle to starting are meeting be will Committee May. of week last the in come finalists. candidate for mid-June Media Social with April of portion early the throughout consistent stayed added We month. the of end the toward activity in increase an us for growth solid is which page FB our to likes more 25 promote to used being is page The window. 30-day a inside running our of pictures share to as well as events local our Monument the events, RRRC various at taken community also was media Social 200. Colonial the even and Ragnar 10k, the regarding concerns and questions handle to utilized highly messages. private and posts public via event 10k Carytown first our had We month. BIG a had account Instagram Our our for support by on brought was which post ‘liked’ 100+ of number total The Boston. in runners national and local our of 1/10 to equal is post specific that liked who followers our to traffic drive types post what see to good it’s so followers local other our most for likes 60-70 averaging are We page. more and more gaining is page our seems it so etc., posts, traction. RunSignUp Membership posting Race n n n – Ralph Gibbs was not in attendance but but attendance in not was Gibbs Ralph – Jason that board the informed Kelly Bill – – – Sarah Akin presented the preparations for for preparations the presented Akin Sarah –
– Mike Levins stated the registration is open open is registration the stated Levins Mike – President – Bill Kelly, VP Marketing – Marketing VP Kelly, Bill – President – VP Operations, Jim Oddono discussed the club club the discussed Oddono Jim Operations, VP – – Tammy Harrison was not in attendance, but but attendance, in not was Harrison Tammy – – Tammy Harrison was not present at the meeting, meeting, the at present not was Harrison Tammy – submitted his reports. his submitted Operations Staffing needs. personnel the and calendar contract and race races, contract upcoming The races. upcoming for all 5k, assigned was Autism and Creek, Ash Trails, Blaize’n Hustle, Holton discussed: were races club following The volunteers. need Hills Stratford Participants – Treasurer Oddono, Jim – Operations VP Kelleher, Ed Schutte Rosie – Secretary absent, Joe Ficor, Jamie Eberhard, Dawn Baugh, Alan Akin, Sarah Michael George, Marcy George, Mara Garber, Don Flynn, Sarah Koch, Crystal Helgerson, Kiersten Guzzi, Mark George, Marr, Michele Luke, Jeffery Lowe, Sam Levins, Mike Lasker, Morris, Skeeter Miller, Jodi Millikan, Kirk Melton, Glenn Van Jeff Trump, David Randolph, Rebecca Nolan, Steve Webb Bill Horn, approved. were minutes meeting 2017 April The Report Treasurer’s needed. are both of More volunteers. and 10K the both for Mara!) (Yea, chipped. be will race the so timing be will Mara have Police event. Championship 10K RRRC 2017 the is This toilets Portable received. Permit Parade and contacted been been have Certificates Insured Additional ordered. been have requested. 5K Dad Thanks will which event family a race the make to is goal Her race. the parents. and children the for activities various include Cul-de-Sac May is goal opening Registration report: following the sent but set to how learn to 10th on guru RSU with meeting I’m 15th. & 17 10, July for secured school & Permit RSU. in series up call. on EMT & Dept Fire distributed. residents to Letters 24. Pending TBD. date/time Road, Lucky at held be will PPU awards forgoing be Will Mettle?). or (Anne details timing Coordinator. Volunteer be will Collins Suzen race. final until electrolyte/hydration official Cul-de-Sac’s be will Labs Skratch misting a of purchase The water. to addition in beverage investigated. being is station cooling a as used be to appliance Update Run Toy RRRC Board Minutes Minutes Board RRRC 2017 10, May directing, race and board the from down stepped has Walters interested anyone for asked He time. his on constraints citing speak please to Run Toy the for director race the becoming in meeting. the after him with Volunteers Dave to much very you Thank report: following the sent 4 [ Miles and Minutes | July/August 2017 | Volume 40/Number Four | www.rrrc.org ] continued from page3 RRRC Board Minutes may look into a follow-up program in the fall. sponsored by RRRC were extremely successful and the club Women’s Self Defense over when Kiersten moves. Randolph and Jodi Miller who will be among those taking Saturday morning running group. She introduced Rebecca club for their support throughout her time coordinating the City Stadium Group Mike will poll the board via email as to the preferred date. to 100 club members. The motion was seconded and passed. club, once again, sponsor a night at the baseball game for up Flying Squirrels Game Night The motion was seconded and passed. proposed the club spend $250 to support Trail Running Day. with Dave Trump to get that set up on RunSignUp. Mark and will be looking for volunteers to lead that. He will work Road. Mark is planning to have guided trail runs on that day with the authority of the JRPS, and as coordinated with Lucky Trail Day, Saturday, 06-03-17, 08:00 to 12:00.To be donesupporting a trail running site on National Trail Day/RVA Trail Running Site people registered. New Runner Program migration. good folks at RunSignUp in the near future to talk about the the following report: Ralph and I will be meeting with the Website from the club for a cost of $1,000 total. each. The motion was seconded and passed to send 2 people proposed that 2 people from the club attend, at a cost of $500 workshop will be held in Philadelphia July 17-19. Dave RunSignUp Symposium send emails to those volunteers. volunteer for the tasks under his/her purview and use RSU to access to the RSU system. He/She can see who is signed up to stop coordinator). The coordinator can be given limited coordinator roles (e.g., course marshal coordinator or water it easy for a Race Director to define and recruit/assign RSU Feature Update: n n
5K registration should open soon. sac 5K series and Pony Pasture 5K, respectively. Cul-de-sac Working with Tammy and Mara on setting up the Cul-de- guide on setting up contract races. New RRRC Club Race in RunSignUp”. Will do a similar Created first version of the how-to guide on “Setting Up a – Nikkia Young was not in attendance, but sent [ CLUB NEWS ] NEWS CLUB [ – Mark Guzzi and Jeff Van Horn are The Volunteers section of RSU makes – Kiersten Helgerson thanked the – Bill Kelly said the workshops – Bill Kelly reported that it has 30 – Dave Trump mentioned the – Mike Levins proposed the and approved. A motion was made to adjourn the meeting. It was seconded vote be postponed. The proposal was tabled for a month. before it was put to a board vote. Ed Kelleher suggested the description. Rosie Schutte asked for a full job description saying the position is needed but wanted to see the job $1,500 for the administrative position. Bill Webb responded, protocols, for a period of 6 months. He proposed the club pay procedures, set up files, and develop a guide for emergency hire a person to compile race director documents, race day Trial Administrative Coordinator meeting week of 6/5/17. Michael Muldowney, and Don Garber will have a tentative following report: The treasurer, president, Craig Minyard, Investment committee 3:40:23. The previous courserecord was3:45:14. Eastern Divide 50kANDsettingthecourserecord of by winningthe into theworldofultrarunning Skeeter, akaRichard Morris, reintroduced himself n – not in attendance, but sent the – Bill Kelly proposed we [ Miles and Minutes | July/August 2017 | Volume 40/Number Four | www.rrrc.org ] 5
Editor | | Crystal Koch Koch Crystal [ CLUB NEWS ] n Maria Elena Calle displays a Virginia General General Virginia a displays Calle Elena Maria framed The honor. her in resolution Assembly track VCU former the to presented was resolution Day Memorial a at All-American cross-country and 28. May on cookout weekend And then the pictures. They don’t do the serenity of the woods woods the of serenity the do don’t They pictures. the then And the in soul your urge they Hopefully start. a they’re but justice, in found be to connection and truth is There direction. right company. for yourself only with alone nature, a Or though. stumps bear and snakes stick of Beware tricky They’re growl. a like sounds that throttle woodpecker’s buggers. maybe or magic trail of bit little that for peeled eyes your Keep randomly. so not stacked cairns those exactly at place right the in you’re Universe; the from Winks time. right the enjoy. then, Till Editor’s Letter Editor’s page 1 from continued President | |
n niversity of niversity
U for details. for Bill Kelly Bill at the the at 6:00 PM 6:00 eries S rack rack T Summer Social Summer food and drink to share. The club will club The share. to drink and food provide water/soft drinks and snacks. and drinks water/soft provide [email protected] ummer ummer he July 12th meeting will be held at the at held be will meeting 12th July he Board members are encouraged to bring to encouraged are members Board Richmond track near the Robins Center. Robins the near track Richmond S T But don’t ignore your injury. In the words of RRRC elder elder RRRC of words the In injury. your ignore don’t But things dumb some do people George, Michael statesman shoes. running on put they when you’re as long as – runner one least at helps advice this hope I recover. I when group age my in competing not for sign-off better A Run”. “Gotta with letter my end usually I Soon”. Run Can I “Hope is, letter this president RRRC past that announce to pleased am I P.S. Virginia new the as selected been has Muldowney Michael the America, of Club Runners Road the for representative state Michael U.S. the in clubs runners road most for body governing from Tyler Goody succeeding He’s fill: to shoes big some has lucky were We Board. RRCA the on seat a taking is who Norfolk, a do will Michael sure am I and rep, state our as Goody have to Virginia. in runners the all for job great not do and Runners Road Richmond to new are who those For been has He background. little a share me let Michael, know Road Richmond the of member a and 2005 since runner a president club’s the as served has He 2006. since Club Runners director, race a timer, a as worked has and vice-president, and as achievements his For group. runners new the of leader and as year last recognized was he 2014-15, in president RRRC in clubs 2,500 roughly the all of out year the of president club small to consultant a is Michael running, not When RRCA. the leadership HR, banking, financial, with them assisting businesses, partner running and wife his and He matters. management and daughters. two of parents proud the are Fran President’s Message President’s page 2 from continued 6 [ Miles and Minutes | July/August 2017 | Volume 40/Number Four | www.rrrc.org ] Raineycheck Marathon the day a running community stood out By KitForrest out and support. gear ready to set off with Rainey, the other half waiting to go system in the back of Chris Pearce’s truck – half in running at Shamrock. 15-20 people were gathered around the PA clear, a stark contrast to the cold rain the Liz’s pushed through Shortly before 6AM on May 27 the weather was warm and sure we didn’t miss.” runners they knew, and Rainey gave us a few names to make We invited runners we knew, we invited runners to invite we didn’t have any clue the degree to which it would blossom. thought some folks would come out and help with SAGs, but and we’d wear hydration vests to make it the whole way. We event. “We had no idea. Liz and I knew we’d split the course, Liz G. got a surprisingly enthusiastic response to her new like, them and a couple of my closest friends.” I wanted there, but I never imagined it would be more than, were going to make an event and that I had suggested people me and I knew they were going to be there, and I knew they “I did know they were planning to do a marathon redo for maybe a couple of water stops along the route. Says Rainey, The plan was to have a few people keep Rainey company, and nerves) and the Raineycheck Marathon was born. Facebook event (Rainey wanted it private for the sake of her marathon on her own. She picked a date, Liz G. created a medal and other swag so she could earn it through a virtual defer. That wasn’t possible, but they did offer to send her the Rainey contacted J&A Racing to see if there was any way to sent them a message that she was headed to the hospital. a new PR. They were about to start running when Rainey few miles after they finished, and Liz S. was pushing hard for half marathon. Liz G. was planning to pace her for the last Her friends Liz Gunn and Liz Shoenfeld were running the By 6AM her husband Kile was driving her to the ER. hoped. she knew she wasn’t going to be running Shamrock like she her first marathon. The second or third time she threw up her up sick at 1:30 AM on March 19, a few hours before Rainey Niklawski hoped it was just pre-race jitters that had [ Miles and Minutes | July/August 2017 | Volume 40/Number Four | www.rrrc.org ] 7 n honor – making signs, prepping post-race food, mixing mixing food, post-race prepping signs, making – honor more and more getting and – pictures taking drinks, recovery in. trickled reports status as excited Lombardy.” on “They’re Brook.” on SAG the left just “They 2nd.” onto turned just “They a runners, of bunch a in 5th, up distance the in Suddenly, to away far too was She crowd. the led skirt green sparkly final the around came She started. cheering the but hear, a spread and traffic stopped volunteers intrepid two and curve giant and tears all across, was she that like just and line, finish from hugs and kids her from medals finisher’s accepting smile, us. of rest the wonderful Two community. running special a has Richmond into it made us of all but Rainey, for motion in this set friends everyone. for but Rainey for just not – special something you. Thank
The National Anthem played and she was off. was she and played Anthem National The would there knew “She her. with half first the ran S. Liz knew she and course, the along somewhere stops water be SAG. and run to out come to people invited had we generally miles, couple first the during remember I it. about that’s But a had Hunter Pam that slip it let us with runners the of one said, she and up lit face Her road. the up mile a about SAG excited.” so was She here??!’ Pam’s ‘Pam?! possibly have not could “I finishing, after reaction Rainey’s showed who see even to touched and surprised more been until relax didn’t I beginning...but the at off me see to up halfway the at crowds the saw I time the By 7. mile least at so believe can’t I times. several tears near been had I point so are Runners don’t. still I ME! for out came people many wonderful.” was Island Brown’s at Street 5th on hill the of bottom The of guest the for ready getting was Everyone party. a like 8 [ Miles and Minutes | July/August 2017 | Volume 40/Number Four | www.rrrc.org ] Saturday packetpick-upvolunteers 10k fortheCarytown Zarger Webb, Allen Wilson, Vamsi Yadavali, Nikkie Young, Amber Treadwell, Dawn Walker, Bill Webb, Christina Webb, Margaret Emma Tiller, Rachel Tiller, Mildred Tompkins, Ines Tomsig, Jenni Sabol,Erica Colin Schoenhaut, Schutte, Doug Paige Spencer, Roberson, Roberson, Jessica Roll, Jessica Rubin, Rebekah Rinthalukay, Amanda Roberson, EmmaRoberson, Jennifer Pisecki, Portillo, Sam Randolph, Rebecca Rashid, Maizah Won Nelson, Newton, Curtis LindaNewton, Piper, Johanna Jerry McGuigan, Millikan, Kirk Nachman, Eric Nelson, John Meredyth Maccabe,Reese McCleskey, Brooke Toni McCleskey, Catherine Layne, JasonLee, Grace Locke, Jennifer Lovings, Jeffrey Luke, Larsen, LaRosa, Kathryn Atle Larsen, Larsen, Jakob Dwight Kinnear, Koch, Crystal Kovarcik, Jon Kovarcik, Kim Annika Hurley,John Jakubec, Nancy MeredithJordan, Lee Keyt, Sean Henson-Dacey, Hoakiko, Jenn Hodge, Gregory Pam Hunter, Lydia Gyurina, Hall, Beth Mary Allison Harris, KellyHarris, Patty Mara George, George, Marcy George, Michael Guzzi, Mark Fletcher, Flynn, Joseph JasonFord, Jennifer Fox, Angie Gan, Eberhard, Philip Fennell, Fessick, Kristin KelcieFisher, Kendall Collins,Eric Tanya Cruz, Cullen, Bill Clayton Dixon, Dawn Blend, Beth Mary Sienna Bronson, Laura Clark, Suzen Collins, Sarah Akin, Arendt, Julie Austin, Erin Eva Beck, Amy Black, Race D S Carytown 10k Webb Nachman, Oddono, Jim Morgan Silverstein, SuziSilverstein, Bill Greulich,Christina Jones, Julie Ed Kelleher, Kelly, Bill Eric S S Runners Banquet.” Prix competitionreceive credit intheGrand Prix invitationtotheannual“RRCA andacomplimentary following races. All clubmemberswhovolunteer atclubandcontract races andregister fortheclub’s Grand the tosupport to alloftheindividualsandfamilieswhohave generously volunteered theirtimeandenergy Volunteers –we love you! Volunteers are thelifebloodofanyorganization.Aspecial“thank you” goesout unday, A aturday, A hort Pump 5k School Middle hort irector: Anne Brown [ VOLUNTEERS ] VOLUNTEERS [ pril 30, 2017 pril 22, 2017 Tim Stewart,Tim Nikkia Young Guzzi,Mark KellyHarris, Colin Schoenhaut, Somerville, Betsy Jennifer Collins, MaraGeorge, George, Marcy George, Michael S A Friday: Levins, Mike George Michael T T S Colleen Moore, Steve Nolan Anne Brown, Stephen Brown, Guzzi, Mark Kelly, Bill Marr, Jim S A Koch, Levins, Mike Melton, Glenn Richardson Darwin Cabot,Joel Addison Hagan, Janice Hagan, Ed Kelleher, Crystal S Blaize’n Treadwell Taylor Rolfe, Somerville, Betsy Somerville, George Jenni Leonard, Leonard, John Marr, Michele Marr, Jim Melton, Glenn Giska, Guzzi, Mark Hauser,Victoria Koch, Crystal Barbara Andrea Beyer, Amy Black, Anne Brown, Pam Faulkner, Kim S Holton Hustle5k On-site registration 10K. at2017Carytown hursday: Levins, Mike Kelly, Bill George Michael hursday, May 11 andFriday, May 12, 2017 aturday, May 27, 2017 aturday, May 20, 2017 aturday, May 13, 2017 aturday, May 13, 2017 enior Games utism 5k shcreek 5k T rails 5k [ Miles and Minutes | July/August 2017 | Volume 40/Number Four | www.rrrc.org ] 9 [ VOLUNTEERS ] ad 5k
n Sarah Akin Sarah and Dean Miller irector: Anne Brown, Stephen Brown, Brendan Conway, Nikki Conway, Brendan Brown, Stephen Brown, Anne ay: D hanks unday, June 18, 2017 June 18, unday, Brendan Conway, Chris Cruz, Marcy Chris Cruz, Conway, Brendan Pickup: Packet aturday to tell you this could have and would have happened happened have would and have could this you tell to anytime. at and anywhere care best the received husband my that grateful am I and race the at individuals those by opportunity and to proud was he something finishing died he that love amazing of community a by surrounded accomplish not and afterlife his to forward him send to spirit and to had Will joy the remember Please somewhere. alone calm and you over wash joy that let and this accomplish wounds. your heal to help and troubles your May blessing: this with you leave we and you Thank at always be wind the May you, meet to up rise road the and face, your upon warm shine sun the May back, your of palm the in you hold God May again, meet we until hand. His T S D Race S Jenni Moore, Colleen Megan Molnar, Michael George, George, Young Nikki Shaw, Evan Treadwell, D Race Gerloff, Terri Michael George, Marcy George, Mara George, Cox, Bill Kelly, Kelleher, Ed Jacocks, Frank Martha Hodges, Mark Guzzi, Angela Kirk Millikan, Glenn Melton, Michele Marr, Crystal Koch, Christine Shaw, Evan Rosie Schutte, Karen Reams, Monleya, Wechsler Gabi Thompson, emembrance R n I irector: Mike Levins irector: Courtesy Jamie Demitri, husband of Will Humphries: Will of husband Demitri, Jamie Courtesy friend his by inspired being after races to new was Will gotten had who both Alyssa, sister little my and Donna so was He ago. years couple a lifestyle race the into both the with race first his completing be to excited and fun of path new a on definitely was and them of running the to new brand was he While excitement. loving a offer to away right in stepped you community, camaraderie. and friendship of embrace laugh infectious an had He spirit. amazing an was Will community our in time spending enjoyed and smile and always and loyal fiercely was He family. and friends of others. of care took and right was what for up stood overwhelming an felt have community our of Many in had have you joy the tainted has that guilt or sadness want We this. like events managing or in participating tratford Hills 10k tratford unday, May 28, 2017 28, May unday, S S D Race Constantine, Fyiad Corryn Constantine, Jim Cieslak, Akin, Sarah Eberhard, Dawn Doukas, Nick Tim Craft, Constantine, Jadyn Hagan, Addison Michael George, Marcy George, Mara George, Patty Harrison, Taminator Mike Hall, Kelly Hall, Hagan, Janice Nancy John Hurley, Hunter, Pam Gail Holstrom, Henson-Dacey, Gary Crystal Koch, Kelley, Diane Glaze Jones, Addison Jakubec, Luke, Jeffrey Lowery, Brad Look, Sarah Levin, Jennifer Leader, Katie Murray, Ed Dean Miller, Glenn Melton, Michele Marr, Rosie Schutte, Jim Riordan, Norton, Lou Herb Norton, Murray, Betsy Sikes, Tracey Sam Shelton, Shelton, Lydia Shelton, Alex Horn, Van Jeff Trump, David George Somerville, Somerville, Woo Robert Webb, Bill Vaughn, Courtney 10 [ Miles and Minutes | July/August 2017 | Volume 40/Number Four | www.rrrc.org ] picture shows medial heel whip. Other investigators use the the heel moves relative to the mid-line of the body. This body). This movement is named according to the direction the toe is rotating laterally (away from the mid-line of the heel rotates medially (towards the mid-line of the body), and et.al. (2015) shows the right foot coming off the ground, the The picture below is taken from an article by Richard Souza requires a video recording or photo taken from behind. are self-assessing whether you have an excessive heel whip it ground. It is best observed from behind the runner. If you mid-line of the body occurring when the foot comes off the lateral (outward) rotation of the foot (heel) relative to the describes as “heel whip”. Heel whip is a medial (inward) or not commonly recognized which may be of importance he San Francisco identified an interesting movement fault Recent work by Richard Souza of University of California use injuries. parameters have been linked to the development of repetitive rate of impact loading (sound); and pronation. All of these displacement of center of mass (up and down motion); extension during stance; trunk lean; stride length; vertical are: foot strike pattern; knee flexion during stance; hip that can be easily observed with slow motion video analysis By Damien Howell, PT, DPT, OCS Heel Whip When Running [ H [ ealth & W & important. Common movements which movement faults are more consensus and much debate on repetitive use injury. There is less effective intervention for managing and that gait retraining is an to the risk of repetitive use injury, manner of running contributes healthcare professionals that the evidence and consensus among There is a growing body of ellness ] It has not been determined if large and/or fast heel whip is Heel Whip and Injury surfaces. have less friction than the treadmill belt, cement, or asphalt pea gravel, clay tennis courts, and wet grass, are going to some shoes. Surfaces which have less friction, such as carpet, amount of friction. Barefoot or skin has more friction than Shoes with good traction, cleats or waffle soles increase the Greater friction will lead to larger and/or faster heel whip. of friction between the bottom of the foot and the ground. magnitude and/or velocity of the heel whip is the amount extremity, pelvis, trunk, and arms. One factor affecting the movements and forces that are occurring in the lower likelihood of mismatch of clockwise and counterclockwise A ground foot interface which has greater friction has greater The mechanics of heel whip is complex and multi-faceted. the friction between the bottom of the foot and the ground. of the recoil or elastic stored energy that happens because of stance phase and the excessive movement is occurring because cause of the heel whip is related to forces developed during from stance phase to swing phase. It is likely that the root when foot is off the ground. Heel whip occurs at the transition much larger than the forces occurring during swing phase, the foot is on the ground. Stance phase is when forces are Gait analysis traditionally focuses on the stance phase, when can be different. and/or speed of heel whip between the right side and left side many medial heel whips as lateral heel whips. The magnitude than half had heel whip greater than 5°. There were twice as (both non-injured and injured runners) and determined more Dr. Souza did an interesting study of 256 recreational runners A heel whip is a normal movement that occurs in all runners. excessive heel whip. a kick out” on one side. I believe this is an asymmetrical your running form?” often they say, “I have been told I have In my experience when I ask patients “how do you feel about called lateral heel whip or abductory twist. and the toe moves towards the mid-line of the body. This is direction. The heel moves away from the mid-line of the body In some individuals the heel whip occurs in the opposite YouTube channel. has an excellent video demonstrating adductory twist on his term “adductory twist” (Keven Kirby DPM 2009). Dr. Kirby continued onpage 12
| | | [ Miles and Minutes July/August 2017 Volume 40/Number Four www.rrrc.org ] 11 ] continued on page 12 otes
, by Jay Dicharry, has some some has Dicharry, Jay by , N oot http://www.barnesandnoble.com/p/ [ F Anatomy for Runners for Anatomy Lack of adequate sleep (at least 7 to 8 hrs./night) hrs./night) 8 to 7 least (at sleep adequate of Lack “recovery” their of most do bodies our time the is Sleep – the as well as running, that breakdown the from work have Studies creates. hours, waking of stresses other consistently people, of majority vast the for that shown night per sleep of hours 8 to 7 about than less getting waking during fatigue of levels increase significantly can cause excessive strain on the back and the hamstrings, hamstrings, the and back the on strain excessive cause could that run you way the in compensations cause and therefore is It injuries. possible of multitude a to lead maintain to try and posture your monitor to important computer using when and seated when posture good get to idea good a also is It reading. or texting, keyboards, walking. or stretching dynamic some do and frequently up book, The good self-assessment tests to evaluate if you have postural postural have you if evaluate to tests self-assessment good to exercises as well as immobility, joint or imbalances issues. those correct anatomy-for-runners-jay-dicharry/1110788810/26866 72832118?st=PLA&sid=BNB_DRS_Marketplace+Sho pping+greatbookprices_00000000&2sid=Google_&so urceId=PLGoP24104
Fig.2. Fig.1. Flip-flops: Poorly supportivePoorly (left), supportive (right). Flip-flops: Fig.1. n – running running – Poor footwear footwear Poor 3. Lifestyle Habits Lifestyle 3. will fatigue the feet and lower lower and feet the fatigue will around walking and extremities, in surfaces hard unnaturally on n n An important aspect of avoiding avoiding of aspect important An for taken often injuries running of care take you how is granted not when body and feet your many are there Although running. to activity non-running of aspects things important several consider, can and overlooked often are that the are easy relatively managed be following: – take a look at how much time time much how at look a take – Ergonomic factors factors Ergonomic and sitting, when postured are you how seated, are you while legs and arms, hands, your with doing are you what (Fig.2). thing real a is syndrome” neck “Texting sitting. position, postural poor a in time enough spend you If as affected be may posture running and walking your body your if Likewise, injury. in result can which well, while positions postural poor running, from fatigued is structures. fatigued aggravating in result can running not in joints hip the places position seated traditional The of loss to lead may time, over which, position flexed a to trying when joints hip the of motion of range proper proper maintaining to key is which backwards, extend can extension hip poor with Running form. running
Avoid Them: Them: Avoid The 8 Causes of ALL Runners’ Injuries and How to to How and Injuries Runners’ ALL of Causes 8 The poorly supportive footwear can increase the risk of injuries injuries of risk the increase can footwear supportive poorly others. of host a and fractures, stress fasciitis, plantar as such are support and cushioning good with shoes running Lace-up flops, flip include footwear poor of Examples choice. good a less wear must you If heels. high or shoes, dress fitting tight and comfortable most the find to try footwear, ideal than your keep and footwear, that of possible version supportive example, For limited. footwear that in around walking time them, into built support arch some have that flip-flops choose (Fig.1). flimsy overly not are and cushioning, good have surfaces softer or grass on barefoot time some Although muscle foot and feet your stimulate to way excellent an is surfaces, hard on especially barefoot, time excessive activation, injury. to lead and strain excessive cause may n By George Lane, DPM, FACPSM, FACFAS FACPSM, DPM, Lane, George By Health & Wellness n Ask Physical Therapists to assess the stiffness of the continued from page 10 anterior portion of the Iliotibial band (TFL) versus posterior portion (superficial gluteus maximus) of the predictive or associated with running injuries. Dr. Clare iliotibial band. If there is asymmetrical stiffness of Milner of Drexel University has measured the twisting force iliotibial band this needs to be addressed with appropriate (free moment on transverse plane) associated with heel whip intervention during stance phase when running, and was able to predict n 66% of the cases of tibia stress fracture in runners. Select shoes in which the soles have less traction or friction n It has been my experience that injured runners with a larger Choose to run on surfaces which have less traction or amount and/or rapid heel whip on the injured side of the body friction (gravel trails, wet grass, artificial turf) report injuries such as plantar heel pain; medial tibia stress n Ask if there is conscious modification or cueing to syndrome, tibia stress fractures, patella femoral arthralgia, decrease the magnitude and/or speed of the heel whip. iliotibial band syndrome, and hip tendinopathy. Unfortunately, at this time I am not aware of gait If the magnitude of the heel whip is asymmetrical showing retraining cues that might alter large and/or fast heel whip, n larger and/or rapid heel whip on the injured side compared yet. to the non-injured side, this relationship deserves deeper Damien Howell is a board certified orthopedic physical therapist. investigation. Until more research and evidence becomes If you have questions, comments, or suggestions you can reach him ] available showing a relationship between large/fast heel whip at [email protected] and injury, my recommendation is: If you see this: n Asymmetrical large and/or fast heel whip and there is a www.rrrc.org Foot Notes
| repetitive use injury on one side continued from page 11 n Asymmetrical shoe wear on the sole of the shoes hours. Intensive exercise such as regular distance running underneath the ball of the feet can demand even more need for adequate sleep time, with recommendations of 8 to 10 hours/night. It is therefore n Asymmetrical shoe wear in the area of the forefoot important to maintain awareness of your sleeping hours to suggesting the forefoot is sliding off the bed of the shoe assure you are not robbing yourself of this precious aid to n Consistent asymmetrical arm swing, trunk/pelvic rotation body recovery and rebuilding. For some good reading and tips on this, see: Volume 40/Number Four | Don’t do this: http://www.active.com/running/articles/how-much- sleep-do-runners-need n Run barefoot http://running.competitor.com/2014/05/recovery/ n Use shoes that have good traction or cleats better-sleeping-for-better-running_77427 n Choose to run on surfaces with good traction or high levels By taking the time to evaluate your lifestyle habits you may of friction between the bottom of the foot and the ground:
July/August 2017 find that certain things you are doing may be contributory | treadmill belts, and cement. to developing a running injury, and by taking the proper n Habitually sit with asymmetrical posture crossing knees or measures to change your habits or patterns, your risk of injury side saddle sitting may be significantly reduced. n Do do this: Dr. George Lane, a podiatrist at Adult & Child Foot & Ankle n Ask a Physical Therapist to perform examination to look Center in Midlothian, VA, is a fellow of the American Academy for asymmetrical osseous boney alignment or movement of Podiatric Sports Medicine, as well as board certified by the Miles and Minutes
such as: residual asymmetrical clubfoot, asymmetrical American Board of Foot and Ankle Surgery. If you have any [ range of motion tibia rotation (medial and lateral), hip comments, questions, or suggestions, you can reach him at rotation (medial and lateral), and spinal pelvic rotation [email protected]. 12 related to scoliosis | | | [ Miles and Minutes July/August 2017 Volume 40/Number Four www.rrrc.org ] 13
continued on page 14 unning trar l Marathons can be a hard slog. You are constantly running running constantly are You slog. hard a be can Marathons pace varied a offer Ultras mile. after mile pace steady a at trails technical very and hills Steep terrain. by determined Also, hike. power or walk fast a by tackled best often are haul, long the for energy maintain to need the to due ultra- elite Even acceptable. and common are breaks walk easier much ultras find I walk. to moments take athletes attitude. mental and legs my both on marathons than There is something primal about running through woods woods through running about primal something is There emotionally and physically connecting fields, across and environment. the with I’ve relative. completely are times finishing and Pace Belmead the at was first My races. mile 50 two finished Trail Virginia West – second The 2015. in Fest Trail trained had I which for race a was – 2016 in Trilogy draw. to which on experience more much had and longer attitude mental my to regards with race best my also was It two- over of difference a is there yet fitness, physical and which to as guess a Take finishes. two the between hours you’re race, second the said you If faster? was them of one non-technical easy, on occurred race first The wrong. second The gain. elevation little very with single-track trails difficult on gain elevation of feet of thousands had same the tell times finishing 50k My rain. pouring the in big very a has course the is ultra an of beauty The story. different incredibly seems race Every pace. on influence distance. same the all are they if even others, the from U
n and ultra-family the join to others encourage frequently I people many Refreshingly, excuses. same the hear usually running in interested aren’t simply they say and honest are energy and time the considering especially enough, Fair one. aren’t you If races. distance long run and for train to required wise a it’s then challenge, the by excited or committed fully n n a
Brian Hapeman Brian By unning r il less travelled less ra T
Further down the road road the down Further
remember distinctly the moment during my first 10k 10k first my during moment the distinctly remember miles six these finishing imagine “just thought I when over all it doing and line start the to back going then They typically are low key, smaller events; the small- the events; smaller key, low are typically They and closeness a is There races. city of version town paradoxically that runners other the with companionship thousands. with race a in lost get can a mini-buffet, a is Each stations. aid better offer Ultras thoughts run, a during Often forest. the in oasis food little moving me keep that all are AS next the reaching of short a is there Knowing moments. tough during forward a for allows and mileage the up breaks that food with stop tremendously. helps myself collect to pause brief
again! It’s crazy!” That was in 2013. This April I finished my finished I April This 2013. in was That crazy!” It’s again! 100k. first running of hater self-avowed a did How happened? what So, distance? long runs who one become can. I because is answer short A and complex more is transformation the for reason real The of sense the – it of component one share I’ll but personal, Despite addictive. is race a completing after accomplishment run NEVER I’d that marathon first my during swearing 23 and 22 miles between Road Brook on occurred (it another “brother-ducker”), with rhymes that adjective an used I and “finishing the craving myself found I weeks few a within self-satisfaction of rush the of more wanted I feeling”. something accomplished you’ve knowing from comes that the of percentage tiny a only that something difficult, my test to wanting myself found I And attempts. population If horizon. the beyond distances the explore and boundaries miles? Fifty 50k? a about how then marathon, a finish can I hundred? One levels: different many on appealing are Ultras n
n I I wanted more of the rush of self-satisfaction that comes from knowing you’ve accomplished something difficult, something that only a tiny percentage of the population attempts. And I found myself wanting to test my boundaries and explore the distances beyond the horizon.
decision. Other reasons; however, just aren’t convincing enough to deter you from registering. Let’s examine them individually: I don’t have time to train for an ultra. Ok, I’ll admit this can be a valid excuse if you’re training for ] a race of 50 miles or more. The demands on someone’s time may be too much to allow dozens of hours running each week. But even if that’s true, if you really want to finish an ultra, you’ll find or make the time necessary to train. www.rrrc.org
| If you want to run a 50k, then I have great news! It’s completely possible to finish a 50k using a standard marathon training plan. My very first ultra was a surprise. A year after my first marathon, I was informed by my wife she had registered me for the Belmead Trail Fest’s 50k, which was exactly six days away. After a moment of quiet panic and a resigned acceptance of my Zion 100k; 10min after this I puked. fate, I decided I’d actually attempt to run it. At the time, I was training to run the Richmond Marathon again. My longest run prepare, but my point is still valid – you can finish a 50k using year-to-date had only been 14 miles yet I still finished the race. marathon training mileage. Volume 40/Number Four | Of course, it would have been ideal to have had more time to I would get bored running for that long. Time is relative during ultras. Every non-runner who hears about my races ALWAYS makes an off-hand comment about being unable to imagine a run that lasts for hours or days. Honestly, when I think about the amount of time it’ll July/August 2017
| take me to finish an upcoming race, I often have the same thought. In reality, every race I’ve ever finished has gone by much faster than expected. Your mind is so busy enjoying the scenery, thinking about your fueling and hydration, watching your footing, anticipating the next aid station, etc., that time passes rather quickly. During one of my first ultras, I asked an experienced runner how he passes the time. “I daydream”
Miles and Minutes was his response. At the time, as a new runner, I couldn’t
[ comprehend taking my mind off the task at hand. Years later, I realize that daydreaming is one of the best aspects of long 14 distance running. The hours spent on the trails are a fantastic opportunity to think through just about anything. Belmead Trail Fest, first 50 miler. continued on page 35 | | | [ Miles and Minutes July/August 2017 Volume 40/Number Four www.rrrc.org ] 15 continued on page 16 unning trar l ltra Series Series ltra U
16 miles of climb for about 8000 feet total. The last major major last The total. feet 8000 about for climb of miles 16 miles 4 over feet 2000 rises and miles 26.2 around starts climb at finish the to down back heading before Falls Crabtree up before spare to hour an over with finished actually I miles. 34 John own RRRC’s of efforts the to thanks cutoff hour 10 the baby” “yeah signature and spirit good infectious His Hurley. finish. the for pushing and motivated me kept in was I realized I Land, Promise at showing strong the Despite Mountain the was series the in race last and next The 54 trouble. possibly or Miler, 53 Or Miler. 50 Run Trail Masochist depends it and vary may mileage Your Miler. 52 perhaps Miler, feet 7200 and up of feet 9200 With to. talking are you who on LUS. the attempting those for off cut hour 12 a there’s down, of math. the doing started I so person numbers a been always I’ve pace, mile per 14:24 a needed I miles, 50 only was it if best, At for 13:40, a managed I Holiday At 13:20. a 54, for worse at mile per average 15:50 a Land Promise at and 17:12 a Terrapin was that race mile 50 a for enough good them of None pace. with done this get to going wasn’t I them. of any than tougher wishes. and hopes just a
By Ralph Gibbs By unning r il ra
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L like to push myself so in 2016 I decided to run the the run to decided I 2016 in so myself push to like know, don’t that those For (LUS). Series Ultra Lynchburg even difficult fairly are that races ultra four of series a is this by ultra standards in the Lynchburg, VA, area put on by the (in) the by on put area VA, Lynchburg, the in standards ultra by courses The Zealand. Clark Dr. and Horton David Dr. famous progress you as rigorous more and tougher get cutoffs the and series. the through by directed 50k++ Lake Holiday the is February, in first, The from anywhere is it ask, you who on Depending Horton. Dr. for norm the are cold and wind hills, of Lots miles. 34 to 32 hour 8 the before spare to minutes 25 with finished I race. this cutoff. Dr. by directed is March in 50k Mountain Terrapin The Fat like features gain, elevation of feet 7000 With I Zealand. forever, on goes that field scree downhill a and Misery, Man’s cut-off hour 9 the under finished I one. this on pressed hard was in mile final the running spare, to minutes 5 over just with cutoff. the make wouldn’t I terrified minutes nine under a with Starting 50k. Land Promise Horton’s Dr. brought April about are there fact, In joke. no is race this slog, uphill mile 4.25
Finish clock with my crew: Jason Walters, Coach Casey Smith, me, Ashley Dougherty, Henry Gibbs (nephew) Henry Gibbs me, Ashley Dougherty, Coach Casey Smith, Walters, Jason clock with my crew: Finish I A few days later, I was running the roads of Richmond with my running buddy Rosie Schutte. Over the miles I was explaining my dilemma and how I need to get faster, much faster. She told me I need a coach. In fact, she said Casey Smith was a newly minted coach and was looking to coach someone for the marathon. Rosie told me to contact her. I knew of Casey, but I didn’t know her personally. I did know she had won the 2007 SunTrust Richmond Marathon. I emailed her and we arranged to meet over coffee and discuss her being my coach. Casey told me she was unsure how to coach me for an ultramarathon in the mountains, but she was game to try. She started asking questions about the workouts I do, my nutrition and cross-training. Uh…I run. Sometimes long. Sometimes short. Oh and I eat when I run. By the way, what is cross-training? Clearly we both had our work cut out for us! ] She dove into researching ultras and decided we should concentrate on speed at first and then work pretty much exclusively on trails and mountains in later stages of training. FINISHED UNDER CUTOFF! I was to work on losing weight as that would also help me get
www.rrrc.org This interaction would go on every other day or so. With each
| faster. So 23 weeks out from race day I found myself looking at workout, I would provide feedback. Sometimes the workouts my first workout on the spreadsheet: would dial back a notch, more often than not they ramped up. Warmup: 10-15 min easy running Casey pushed me even when I didn’t think I was quite ready. Workout: 4 x 1 mile threshold intervals, with 4 min easy But I was always game and worked hard. running btw each 9-9:15 min interval Cooldown: 10 min easy Typically Casey would provide me with a week of workouts. I running. have a Garmin Fenix 3 that provides feedback on virtually every What. The. Hell. Is. A. Threshold. Interval? Well, basically, important metric there is. Casey had access to my runs and thereby was able to pore over the details after each. She would
Volume 40/Number Four that’s when you run comfortably hard. What? That sounds like | an oxymoron. Something akin to “jumbo shrimp” or “definitely then tailor each week’s workouts based on that performance. maybe”. But I was game, so I ran my threshold intervals at a All summer long I got faster. Speed work during the week with comfortably hard pace (which just felt hard). After the workout, long runs in the mountains on the weekends. Finally, in July, we I remember being very satisfied with myself and I told Casey had a test of my speed under real conditions. The Cul-de-Sacs! about it. Of course, let’s test my speed on (arguably) the hottest races on
July/August 2017 RRRC’s race calendar. |
All summer long I got faster. Speed For Cul-de-Sac #1 the plan was to warm up for two miles, work during the week with long runs run the race and then cool down with a mile run afterward. By now I had complete trust in Casey, but I sure was hoping in the mountains on the weekends. my warm up and cool down for Mountain Masochist wasn’t Finally, in July, we had a test of going to equal the race distance. So, two days after running 20 miles in the mountains, including the previously mentioned Miles and Minutes
my speed under real conditions. The Crabtree Falls, I toed the line. When the race was over I had run [ Cul-de-Sacs! Of course, let’s test my a 26:14. Only 1:30 off my 5k PR on an 89° evening. The next two races were 26:25 and 26:33. Not too shabby considering 16 speed on (arguably) the hottest races I was running 45+ mile training weeks with 20 miles in the on RRRC’s race calendar. mountains two days before each race. | | | [ Miles and Minutes July/August 2017 Volume 40/Number Four www.rrrc.org ] 17
was was I ’d lost lost ’d I ovember 5th 5th ovember N n was faster. faster. was gained a lot of of lot a gained I I ervous, but ready. but ervous, N ready. ready. 25 pounds. pounds. 25 after six months of training. training. of months six after had logged 972 miles over 110 110 over miles 972 logged had I training runs. runs. training On the morning of of morning the On confidence in the mountains. mountains. the in confidence stood in the inky darkness shivering shivering darkness inky the in stood I and waiting to start my final journey journey final my start to waiting and loop had hidden miles and many people went in with time to to time with in went people many and miles hidden had loop pulled be and cutoff over out come to only cutoff the on spare of out it made you if said also was it However, course. the from to it make to able be should you cutoff the of ahead loop this race. the of end the was it say won’t I cutoff. under way through breezed I and Ike course the of part that on training and planning the but easy, with stayed I and loop the after pacer a up picked Ike off. paid long learned I pace. the pushing were they but while, a for them my with stayed and go them let I so race, own my run to ago training. and plan the to come would I knew and section last the on was I Soon road. paved then and gravel a on run was which so or mile last go to mile a About part. paved the on was I turns, few a After time. under well and my because them see couldn’t I me. at yelling was Someone make couldn’t also I pocket. my in mess crumpled a were glasses turn? wrong a made I Had Crap! saying. were they what out I road. the of side other the on and me of ahead were They It “Ralphie”. me call them heard I Then them. toward headed she and her hugged I finish! me see to come had She Rosie! was RUN! to me at yelled me cheering there standing is Moore Colleen and turn Another This tears. of verge the on also was I flabbergasted. was I on. had I race. the finish to about was I it. of All much. so means to came friends great More day. all me supporting friends great overwhelming. pretty all was It finish. me see of lack the was it swear (I vision blurred my through Soon, into came it As clock. finishing the saw I tears), not and glasses 11:33:52. read it line finish the crossed I and focus my from support and Smith, Casey coach, my to Thanks an with MMTR finished I it. done I’d friends, wonderful miles. 52 for 13:21 of pace average We were entering the specificity portion of my training. My training. my of portion specificity the entering were We on Early course. MMTR the on exclusively spent were runs long the on intel for Wright Martha contacted had I training my in time 12 a than from information this get to better Who course. U.S. notes, Martha’s use would I week Each LUS? the of finisher next my plot to maps Service Park National and Service Forestry aid to station aid from runs my analyzed We course. the on run burned calories rate, heart elevations, times, recording station, consumed. calories and Lacey, Ike competitor, fellow and friend a with running was I him hand would I weekend Each Lynchburg. from is who turn-by-turn with annotated map laminated highlighted a (AS). station aid each between targets time as well as directions course the on miles 150 to close run would we Eventually land private on mile a about for except thing entire the covering the between course the of part one and beginning very the in tries. multiple despite find could never we AS1 and start I approaching. was day race and fall to turned Summer Smith, Casey race. the during me crew to team a assembled I and Walters Jason and Dougherty Ashley Gibbs, Henry run training mile 31 final a for course MMTR the to headed ran and off took I and Ike race. the for logistics of shakeout and tragic the for except hitch, a without off went It day. all strong a needed I water. icy of cooler a into juice pickle my of loss day! race on safe it keep to plan better darkness inky the in stood I 5th November of morning the On months six after journey final my start to waiting and shivering I runs. training 110 over miles 972 logged had I training. the of in confidence of lot a gained I pounds. 25 lost I’d faster. was ready. was I nutrition. race my on handle a had I mountains. ready. but Nervous, running was I off! were we and played Anthem National The root and rock every illuminating was headlamp My well. and off them took I so up, fogged glasses My course. the on in them putting of plan the with pocket my in them shoved I minutes, within Instead, AS. first the at pack hydration my the run would I Guess them. breaking not but mangling fell, me. of front in feet 10 than more see to able being without rest looking be to need really don’t you running trail in thing Good anyway. you of front in feet 10 than more for calculated had we pace the under running was I AS1 At was I went, and came AS each As good. so far So segment. that very doing both I and Ike and strong feeling was I pace. under at were we Soon went. we mountains the down and Up well. the of part toughest the Arguably Loop. Pleasant Mount the the said was It training. in times six loop this run had we course, Trail running a Ultrarunning ]
www.rrrc.org
| Volume 40/Number Four
| RRRC Co-Hosts RVA Trail Day By Mark Guzzi
aturday, June 3, was National Trail Day, and the Michael Burton, the Club set up for the day’s events at the SRichmond Road Runners Club and the James River Pump House Drive trailhead. Hikers hosted a community-friendly running and hiking The Club hosted 6-7 mile trail runs, leaving on-the-hour event on the North Bank, Buttermilk and Forest Hill Park
July/August 2017 from 8AM through noon. The runs had a great feel to them. |
trails, as well as on Belle Isle and the T. Tyler Potterfield They were come-one come-all events that catered to the Bridge. The events were a success based on the scores of capabilities of whoever showed up for a given block. A great pleased participants. amount of attention was given to ensuring the participants As you likely know, RVA has a widely acclaimed urban trail had an enjoyable outing on the trails, and hopefully would system and has been noticed by such publications as Outside take them somewhere they hadn’t been, or maybe something Magazine. This year, the RRRC played a big part in featuring they’ve never done – trail running.
Miles and Minutes the James River Park System’s trails on National Trail Day.
In all, the five hourly runs took about 70 runners and their [ The RRRC saw RVA Trail Day as a great way to get people dogs on routes that were custom designed on the spot. Special out of their neighborhoods and onto the single-track wooded thanks go out to the group leaders: Tom Calla, Mike Mather, 18 trails along both sides of the James River. With clearance from Derek Rowe (two runs), Doug Ash, Spencer Bissett, Crystal JRPS Superintendent Nathan Burrell, and Trail Manager Koch, Bob Hamrick and Brian Kelleher (also two runs). | | | [ Miles and Minutes July/August 2017 Volume 40/Number Four www.rrrc.org ] 19 . to find out more about one one about more out find to n
[email protected] http://jamesriverpark.org Derek Rowe geeking out with Michael Wardian. geeking out with Michael Rowe Derek of the more notable natural park systems in the country – country the in systems park natural notable more the of RVA! in here right the at look a take Please trails? the on out getting in Interested to free feel or website, Club’s the to posted groups running at me email Trails… Happy Last, but not least, the RRRC and the Richmond community community Richmond the and RRRC the least, not but Last, Road Lucky to thanks owe also enthusiasts outdoor of were They Store. Running Runner Road and Store Running the throughout trailhead Drive House Pump the at up set and coupons store snacks, beverages, cold provided and day businesses those have to fortunate certainly are We like. the community. vibrant this in addiction outdoor our supporting to Go
the participants had an an had participants the The runs had a great feel feel great a had runs The never done – trail running. trail – done never to them. A great amount of of amount great A them. to or maybe something they’ve they’ve something maybe or somewhere they hadn’t been, been, hadn’t they somewhere enjoyable outing on the trails, trails, the on outing enjoyable and hopefully would take them them take would hopefully and attention was given to ensuring ensuring to given was attention The 0800 crew about to set off for the Monthly Trail Run. Trail for the Monthly about to set off The 0800 crew They kept the pace dialed-in to the capabilities of the group group the of capabilities the to dialed-in pace the kept They course the along points re-group provided and participants bottled provided RRRC The together. remained group the so the on drink to wanted that those to drink sports and water runs. the after snacks out handed and fly share to opportunity an got group 8AM the in running Those To ultramarathoner. elite an Wardian, Michael with trail the with run to opportunity memorable very a was that some, others, To ultra-marathoners. accomplished most the of one and home got they when Google to something was name his now him Google to want may You book. their in it put then wait. I’ll ahead, Go minutes. few a got you’ve if Michael to out go also event the supporting for thanks Special Levins. Mike and Nolan, Stephen George, Trail running a Ultrarunning Drive-In Sunset By Doug Ash
hotography and the great outdoors has been a big part other hikes that I could complete during my free weekends. of my life over 10 years. Before I bought my first “nice” After dialing down my gear and creating space in my pack, I camera (an entry level DSLR) in late 2009, I would started carrying my DSLR camera. I took only minimal gear snapP a few shots during family events with my dad’s 35mm with me on these trips and kept my camera setup light, which camera or I would be the one with the disposable camera on allowed me to stay mobile and move fast. hiking trips shooting the amazing views. After college, around 2010, I moved back to the Richmond My love for trail running; however, goes even further back area and a friend introduced me to Richmond’s trail system. to the early 2000’s when I joined my middle school’s cross I was instantly hooked on the challenging trails right in my country team. Even though I did track through middle school backyard. Once I got familiar with the area, I knew where to and on through high school, most of our training was off-road. park before/after my run to get the specific shots I wanted; my When I went to college at ODU, road running took over a bit camera is too big to carry while running. ]
as trails were hard to come by. To get my fix, I often ventured I am able to use my mountain landscape photography out to Williamsburg. Those trips gave me a perfect spot to test background and local trail knowledge to give me a unique my camera when I first got it. I knew where the sun reflected perspective when capturing the beauty of the James River and perfectly on the park’s lake or where that picture perfect surrounding areas. I feel lucky to be able to combine my love www.rrrc.org
broken down rustic shed hid behind some brush. Around | for both trail running and photography as well as share it with the same time – still in college – I found myself completing the community and whoever else is willing to look. n sections of the Appalachian Trail in Virginia and seeking out Volume 40/Number Four | July/August 2017 |
Miles and Minutes
[
20 | | | [ Miles and Minutes July/August 2017 Volume 40/Number Four www.rrrc.org ] 21 Trail running a Ultrarunning Northbank Trail In every walk with nature one receives far more than he seeks. ~John Muir ]
www.rrrc.org
| Volume 40/Number Four | July/August 2017 |
Miles and Minutes
[
22 Miles and Minutes | July/August 2017 | Volume 40/Number Four | www.rrrc.org [ ] 23 Photography by Doug Ash by Photography Carytown 10K Richmond, VA • 4/30/2017 Not USATF Certified * RRRC Web Member
Category Place name Age time Category Place name Age time
Male Overall 1 1 NED FISCHER 25 35:14 Female 20 - 24 11 294 RACHEL SCHMUCKLER 21 56:43 2 2 RYAN SPERAY 26 35:28 12 356 EMILY GAGE 22 59:30 3 3 MARCUS JONES 35 35:45 13 458 RACHEL DILLIPLANE 24 1:04:14 4 4 MIKE COLAIACOVO 47 36:05 14 542 JULIE REIBSOME 22 1:09:23 5 5 KEVIN PEGGS 31 36:43 15 578 VESNA MITROVIC 24 1:11:28 16 609 MADISON SWEEZY 20 1:13:55 Female Overall 1 11 KEIRA D’AMATO 32 38:17 17 610 AUDREY TREBELHORN 20 1:13:56 2 27 TRESSA BREINDEL 38 40:51 18 615 SARAH HIGGS 23 1:14:17 3 28 MELANIE KULESZ 25 40:52 19 629 KIMBERLY BOND 23 1:15:50 4 29 JACQUELINE MORGAN 37 41:03 20 684 ELIZABETH ESTRADA 20 1:21:21 5 45 BRITTANY HARLAN 26 43:39 21 694 ANNA PEYTON 22 1:21:58 22 699 CATLIN PORTER 22 1:22:18 Male 5 - 9 1 284 MYLES SWAIN 9 56:15 23 717 HOLLY SOBCZAK 22 1:25:04 2 313 REX FOLKENROTH 5 57:31 3 379 PARKER MCKAY 8 1:00:38 Male 25 - 29 1 1 NED FISCHER 25 35:14 2 2 RYAN SPERAY 26 35:28 Female 5 - 9 1 513 ABIGAIL MCKAY 8 1:07:52 3 9 JASON DRISCOLL 29 38:14 4 12 WILLIAM KIRK 27 38:29 Male 10 - 14 1 60 DOEY FRICK 12 44:55 5 18 BRIAN WELCH 26 39:22
] 2 183 BEN BEAUSERGENT 14 52:06 6 32 MARC MACDONALD 26 41:40 3 251 COLBY FEWSTER 13 55:06 7 37 KEVIN KINDLER 26 42:46 4 283 RYAN QUIRAM 14 56:14 8 38 AARON HARLAN 27 42:52 5 389 CHASE HARTLEY 13 1:00:59 9 50 MICHAEL JONES 27 44:07 6 504 WILL BROWNING 11 1:07:36 10 65 KIRK MILLIKAN 27 45:07 7 664 AIDAN CAULK 11 1:18:29 11 67 ALEC VILLIVA 26 45:09 8 669 RYAN MCATEE 12 1:18:50 12 102 BRIAN WATERS 27 48:04 www.rrrc.org 9 763 JULIEN GAUDET 13 1:39:15 13 114 DREW SPICER 27 48:54
| 10 765 WILLIAM SIKES 10 1:41:01 14 128 CHRIS MAZELLA 28 49:31 15 171 JACK CARMICHAEL 27 51:37 Female 10 - 14 1 134 NICOLE QUIRAM 12 49:41 16 175 CONNOR COMSTOCK 26 51:48 2 192 MADELINE DUBOIS 12 52:28 17 212 ARTHUR BERBERICH 26 53:00 3 618 DOROTHY MCATEE 10 1:14:40 18 232 FRENCY GIBERTI 26 53:53 4 638 ANYA BENDER 14 1:16:32 19 244 WILLIAM TRIGG 25 54:45 5 710 VIRGINIA GERCZAK 12 1:23:42 20 267 JOSH ALLGOOD 29 55:32 6 761 ASHLEY STEIN 14 1:36:28 21 270 COLE WHEELER 25 55:37 22 275 MAXWELL FAUBION 28 55:42 Male 15 - 19 1 7 CONNOR MOSES 18 37:54 23 306 MATTHEW CHMIELEWSKI 26 57:24 2 31 ALEXANDER TAN 16 41:27 24 316 ROBERT SCOGIN 28 57:36 3 118 TIM MAYES 16 49:12 25 321 CONNOR MOYNAHAN 27 57:52 Volume 40/Number Four
| 4 181 NICK KURER-AHRENS 18 51:58 26 372 MIHIR VORA 29 1:00:23 5 261 JORDAN TRAYER 16 55:25 27 388 TRAVIS NEBEL 29 1:00:56 28 409 THOMAS PERRY 25 1:01:57 Female 15 - 19 1 56 KATIE POKORNY 19 44:42 29 438 COLIN HEALY 26 1:03:08 2 176 REA SANGER 19 51:49 30 455 GABRIEL BOISVERT 28 1:04:12 3 442 RACHEL JOHNSON 19 1:03:25 31 456 MICHAEL BIENZ 27 1:04:13 4 508 CHARLOTTE CANDLER 16 1:07:44 32 509 NATHAN ACEVEDO 29 1:07:45 5 546 MIA BENDER 17 1:09:39 33 526 DANIEL ALPER 28 1:08:36 6 687 CHARLOTTE SPENCE 17 1:21:28
July/August 2017 7 745 PHOEBE NASSAR 18 1:30:06 |
8 760 JOCELYN WILSON 15 1:36:27 9 776 JOSEPHINE ADES 17 1:48:07
Male 20 - 24 1 39 PETER PRICE 22 43:07 2 40 TAYLOR WILEY 24 43:11 3 41 PAT SHELTON 23 43:11 4 202 ELLIOTT WARREN 24 52:46
Female 20 - 24 1 68 MAKENZIE MCDONALD 23 45:09 2 92 ROSA WATERS 24 46:55 Miles and Minutes
3 97 ARIEL HYDERKHAN 23 47:29 [ 4 121 KATIE WOOD 22 49:12 5 194 LAURA HAZLETT 24 52:32 6 222 KRYSTAL ZENTGRAF 23 53:24 7 230 JESSICA BECKETT 23 53:47 24 8 231 SARAH BENNETT 24 53:48 9 233 FALLON COSTANZO 24 53:59 10 245 SARAH ACREE 24 54:49 Water stop is locked and loaded. | | | [ Miles and Minutes July/August 2017 Volume 40/Number Four www.rrrc.org ] 25 ime 1:10:24 1:12:59 1:13:24 1:12:43 1:16:19 1:16:36 1:16:55 1:19:28 1:27:18 1:27:23 1:28:09 36:43 38:40 1:43:26 1:49:35 39:02 38:54 40:43 40:37 44:47 43:28 42:17 45:03 44:56 45:07 47:33 47:56 48:50 48:52 49:03 49:05 49:41 50:00 50:16 50:53 52:58 54:39 55:05 55:23 55:40 55:51 57:30 58:04 58:07 58:11 58:28 58:29 58:45 59:51 1:00:38 1:02:26 1:02:44 1:03:07 1:05:33 1:08:20 1:09:03 1:09:04 1:09:09 1:12:28 1:17:26 1:20:09 1:21:04 1:21:53 1:28:08 1:41:22
25 27 27 28 26 25 27 28 25 29 27 32 31 26 25 33 31 31 34 31 34 32 34 30 31 32 30 31 34 31 33 32 31 31 30 32 32 31 31 33 32 30 31 31 30 31 33 34 31 33 30 32 33 33 31 32 31 33 33 31 33 33 34 31 34 ge t A
ame ANA GORDON LAUREN NANCE JESSICA SEESE BUTLER SAVANNAH AMANDA GENTRY LEAH SCHUBEL MITCHELL KELLY SALLY BRINKMAN SALLY ELIZABETH BRYANT SAMANTHA BATES NEHA SELAL YOUNG NIKKIA DOUGLAS SAMPSON HAGADONETODD KEVIN PEGGS MOLLY KAPERICK MOLLY JAMIE FICOR ANTHONY D’AMATO TOMMY TOMMY OTTERBINE JASON LIPPY BOBBY HAZELWOOD BRANDON MICKENS STEVE ESCOBAR TYTORRANCE CORBIN KELL VINAYAK HULAWALE VINAYAK SHANE MELANKO EMIR MUHIC BENJAMINTYLER ANDREW BARNES JASON ALEXANDER STUART GROSECLOSE DIAZ PAUL THOMAS PERRY FORREST RICE CHANDLER MOORE CHRIS DOWNIE SLATER MATT MICHAELWIGGS CARTER HARRISON JR PATTERSON PAUL BHUSHAN THAKKARBHUSHAN MORRISONMATT BEN KATZ AMARI HARRIS TORO CHRISTIAN E. ERIK DULY RYAN CARMODY RYAN CHRISTOPHER BOSWELL RYAN NEBEL RYAN BENJAMIN MARKS DREW KOHAN MIKE D’AMATO JEFF RICHARDSON TIMOTHY SINCLAIR STEVEN HARRIS GUTIERREZLUKE JOEL STIFF CHAKRADHAR ANUMOLA CHRISTOPHER CRUZ SEAN MICHAUX ARTHUR STRIKER SEKARSIVAMURUGAN KANAK HYANKI VAMSHIKRISHNA NIMMALAPALLI
n
561 596 602 634 600 641 646 674 730 731 734 769 15 16 780 5 24 17 35 25 61 57 44 66 64 98 101 112 113 115 117 133 136 141 156 209 243 250 259 273 276 309 324 326 329 333 334 342 362 380 420 428 437 472 521 535 536 538 592 653 678 682 691 733 766
54 55 Place 57 58 56 59 60 61 62 63 64 65 2 3 66 1 5 4 7 6 10 9 8 12 11 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
10K
Category Female 25 - 29
Male 30 - 34
wn o t ime 1:09:46 1:09:53 1:09:58 1:10:22 1:11:17 1:11:31 1:12:44 1:12:57 1:14:16 1:19:28 1:23:37 1:27:16 1:28:25 40:52 43:39 44:27 44:28 45:15 45:20 45:52 50:09 52:10 52:23 52:53 53:05 53:36 55:18 55:19 55:55 56:28 56:39 57:08 57:30 58:00 58:19 58:40 59:43 59:52 1:00:28 1:00:34 1:00:38 1:00:47 1:01:40 1:02:46 1:03:02 1:03:19 1:04:04 1:04:25 1:05:02 1:05:15 1:05:23 1:05:48 1:05:49 1:05:50 1:06:24 1:06:33 1:06:37 1:06:50 1:07:14 1:07:30 1:07:44 1:07:47 1:08:12 1:08:36 1:09:04 1:09:31 y
29 29 25 25 28 25 28 25 26 29 26 26 29 25 26 26 28 27 26 27 26 26 27 25 26 28 27 29 27 27 28 27 28 29 28 27 29 26 28 26 26 29 26 26 27 29 29 27 25 27 28 26 25 28 29 25 25 29 28 27 28 28 25 26 28 28 ge t ar A C
Not USATF Certified * RRRC Web Member Certified * RRRC Not USATF
Richmond, VA • 4/30/2017
ame CHRISTOPHER NORTON SETH SCHEMAHORN ANDREW ALEXANDER NGUYENLONG CHASE ISRINGHAUSEN JOSHUA JOSHUA GRICE JESSE CLARK HOLLY WARREN JEREMY CHESHER BILL BRINKMAN BENJAMIN Lehman MATT LOSEGO MATT RYAN TERO RYAN MELANIE KULESZ BRITTANY HARLAN JULIET WIEBE-KINGJULIET SARAH BOHN KEZIAH HUNT-EARLE GABI WECHSLERGABI ELIZABETH FREUND SHANNON SANSONE KAILEY KRAUSE IRENE ZACCONE ANNA SALA MEREDITH BOWERS LEONARDJENNIE LYNNE CARLY HICKEY CARLY BROOKE JACKSON JULIA CAMPUS LAUREN DEBSKI SARA HENSHAW MEGAN MOLNAR BRIDGET DRAPER MALLARY MCEVOY MARTIN EMILY SAMANTHA MARTIN MAGGIE PITTS DUDLEY STROSNIDER BURLEW EMILY ALLGOOD KATY TEROKYEONG CHRISTINA BIRD ALISON MOLITOR LINDSAY KING LINDSAY RACHEL SOUTHARD LAUREN MARTIN Caitlin ARGALAS SMITH EMILY ALLY LEININGER ALLY JOHANNA HUDDLE CHRISTINA CHOI AMY SIMMONS SARA LAVERDY ELIZABETH CARLINE STEPHANIE PAGE KRISTA TOWNSEND KRISTA ALYSSA DEMITRI ALYSSA EMILY MANN EMILY JESSICA LARKIN SCHWEITZER EMILY REBECCA JONES WALTON MEGAN MARGOT MELLETTE MEGAN NOVAK RYAN KATIE MAXEY KATHLEEN
n
550 552 554 560 576 579 597 598 613 673 708 729 736 28 45 54 55 70 71 80 138 188 190 205 215 228 257 258 278 287 293 300 311 323 331 339 359 365 374 377 383 385 401 430 435 441 449 459 465 468 471 473 474 475 483 485 486 492 496 502 507 511 518 527 537 543
34 Place 35 36 37 38 39 40 41 42 43 44 45 46 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53
Category Male 25 - 29
Female 25 - 29
Carytown 10K Richmond, VA • 4/30/2017 Not USATF Certified * RRRC Web Member
Category Place name Age time Category Place name Age time
Female 30 - 34 53 779 CHRISTOPHER JONES 30 1:49:18 Female 30 - 34 67 777 NIKITA WOLF 30 1:48:35 1 11 KEIRA D’AMATO 32 38:17 2 47 TRICIA DENARDIS 33 43:53 Male 35 - 39 1 3 MARCUS JONES 35 35:45 3 51 ANN CARLSON 31 44:09 2 8 SPENCER BISSETT 35 38:04 4 53 KIM ACHESINSKI 31 44:22 3 13 DUSTIN WINTON 36 38:32 5 79 NICI RHODES 30 45:49 4 19 LAKE STOCKDREHER 37 39:31 6 106 JACKIE WIGGS 32 48:35 5 21 RILEY IRVING 36 40:11 7 122 SARA WOLFGANG 31 49:12 6 30 PATRICK ZYGLOCKE 39 41:19 8 152 SARAH LEWIS 30 50:47 7 49 KEVIN ESSLINGER 36 43:58 9 173 SHIRA LANYI 30 51:45 8 59 R. RYAN KELL 37 44:51 10 185 YANA NICOL 33 52:07 9 76 MICHAEL FORDER 35 45:34 11 198 LINDSAY WILLIAMS 31 52:42 10 81 DAN GARIEPY 36 46:00 12 200 MOLLY BRANNAN 33 52:43 11 85 MCKINLEY WOOD 39 46:13 13 206 Brandi AIKEN 31 52:53 12 139 BRADLEY RUCKART 36 50:15 14 237 SARAH CASTLE 34 54:22 13 150 NATHAN BAER 38 50:43 15 249 LISA Looney 31 55:02 14 151 RYAN WITHERS 35 50:43 16 256 MIRANDA REYNOLDS 34 55:18 15 153 JESSE MERRILL 39 50:48 17 260 AMANDA COTREAU 30 55:23 16 157 TIMOTHY MICHAEL LUCERO 38 50:55 18 269 CARISSA MCGUAN 34 55:35 17 158 MARK O’BRIEN 36 50:56
] 19 292 KRISTINA WADE 31 56:39 18 163 JOHN MARTIN 38 51:18 20 295 NANCY RACHLIS 33 56:43 19 182 JEREMY FROMHOLZ 37 52:06 21 296 EMILY SHERALD 32 56:53 20 187 KYLE DAVIDSON 36 52:10 22 302 ELIZABETH HOPPER 34 57:14 21 189 BRIAN FLEMING 39 52:11 23 325 JILL JONES 34 58:06 22 204 BARRY HERNDON 36 52:50 24 328 NICOLE CARTER 34 58:10 23 208 KEVIN WILLING 37 52:55 25 348 JILL FOSTER 34 59:18 24 220 SETH JOHNSON 37 53:20 www.rrrc.org 26 357 NICOLE FICOR 33 59:35 25 226 STEPHEN CARTER 38 53:34
| 27 358 KENDALL LITCHFIELD 31 59:42 26 227 NATHAN HATFIELD 39 53:36 28 386 DEVON LIPPY 30 1:00:50 27 229 JAMES O’MALLEY 38 53:39 29 387 CHELSEA GARFIELD 32 1:00:51 28 234 CHRISTOPH LINDNER 38 54:10 30 402 RACHEL BERRY 30 1:01:44 29 307 NICHOLAS BOHL 39 57:27 31 413 ADDIE KIES 32 1:02:03 30 314 DANIEL THOMPSON 39 57:34 32 448 ANDREA BEYER 34 1:03:55 31 322 BRIAN PAQUETTE 35 57:53 33 457 MICHELE PLOUFFE-MORENA 30 1:04:13 32 344 NICHOLAS GROSECLOSE 36 59:00 34 460 JENN NIXON 34 1:04:25 33 363 SCOTT YAMIN 35 59:51 35 478 KELLY JACOBS 30 1:06:02 34 396 SETH CARROLL 35 1:01:19 36 479 JESSICA ENGLE 33 1:06:02 35 403 EDDIE O’LEARY 36 1:01:46 37 516 CHARLOTTE I. RIVERA 31 1:08:03 36 425 CHENG YU HSU 39 1:02:31 38 520 TARA STUART 33 1:08:17 37 444 MANUEL FLORES 36 1:03:30 Volume 40/Number Four
| 39 529 JESSICA BENNETT 31 1:08:46 38 467 JOEL FRAVEL 39 1:05:11 40 540 BRITTANEY DIXON 30 1:09:16 39 477 JASON ENGLE 35 1:06:02 41 548 AMANDA MATHEWS 34 1:09:45 40 512 MATT MCKAY 35 1:07:52 42 549 HEATHER VENTURO 30 1:09:45 41 522 MARCUS BROWN 39 1:08:24 43 551 STACI ROGGE 34 1:09:52 42 624 JASON REID 36 1:15:13 44 553 TARA BROWN 30 1:09:57 43 645 JASON VAUGHAN 39 1:16:52 45 555 TIFFANY COPELAND 31 1:10:02 44 654 BENJAMIN ROBERTS 39 1:17:29 46 562 MARGARET HODGES 33 1:10:26 45 706 SHAHZHEEB KHAN 38 1:23:31 47 583 LAURA PRICE 33 1:11:46 46 707 WILL HAM 37 1:23:37
July/August 2017 48 589 MEREDITH HARRINGTON 33 1:12:13 47 709 GARY GERCZAK 39 1:23:42 |
49 642 KASHAUNA DINES 32 1:16:37 48 722 BRANDON SIEG 35 1:25:36 50 643 LAUREN OCONNOR 33 1:16:44 49 742 WILL Humphries 37 1:29:49 51 649 KATHLYN JONES 32 1:17:01 50 755 TIAGO LOURENCO 35 1:32:48 52 658 CLAIRE BERRY 31 1:17:59 53 659 MICHELLE FROEDE 30 1:17:59 Female 35 - 39 1 27 TRESSA BREINDEL 38 40:51 54 663 ASHLIE TSENG 31 1:18:26 2 29 JACQUELINE MORGAN 37 41:03 55 677 HEATHER LOURENCO 30 1:20:00 3 46 NORA NICKEL 36 43:53 56 681 ELIZABETH GIFFIN 33 1:20:40 4 72 MEGAN BAKEL 37 45:22 57 683 KATIE STRIKER 32 1:21:04 5 73 SHANNON CONWAY 36 45:23 58 698 MAGGIE SMITH 31 1:22:09 6 87 LIESL NARROW 36 46:18 Miles and Minutes
59 703 JANET WELCH 34 1:23:12 7 91 TARA CALKINS 38 46:45 [ 60 714 AMY WEISS 31 1:24:45 8 116 LESLEY BROCATO 39 49:04 61 715 MICHELLE ROMERO 32 1:24:45 9 125 JANET FOLDENAUER 39 49:22 62 737 AMANDA DARK 32 1:28:42 10 129 DANIELLE MCLYNN 37 49:34 63 748 ELISABETH STALLWORTH 32 1:30:38 11 148 WHITNEY MYLUM 36 50:38 26 64 764 AMANDA O’LEARY 32 1:39:59 12 179 MICHELLE FANG 37 51:56 65 768 JYOTHSNA AMBATI 33 1:42:57 13 216 CHRISTINA PHILLIPS 39 53:05 66 772 MOLLY DICKINSON 32 1:46:13 14 246 ASHLEY GEORGE 38 54:58 Miles and Minutes | July/August 2017 | Volume 40/Number Four | www.rrrc.org [ ] 27 ime 46:16 46:25 47:22 49:12 49:12 49:44 50:58 51:47 51:57 52:07 52:08 52:24 52:29 52:33 52:43 53:14 55:09 55:09 55:15 55:33 57:36 58:16 59:24 1:00:36 1:01:35 1:01:53 1:01:59 1:02:00 1:02:28 1:02:29 1:04:52 1:06:13 1:06:31 1:07:17 1:11:47 1:12:12 1:17:01 45:26 1:22:00 1:22:04 1:23:06
40 40 44 44 43 43 41 44 41 40 42 41 44 40 43 44 42 42 42 43 41 43 42 42 42 43 42 43 40 40 41 43 43 41 41 44 41 42 41 44 44 ge t A
ame DAN TASSONE DAN LAWRENCE BERNDTLAWRENCE JASON COPE BRIAN MCCLESKEY ROSS FOLKENROTH TREVOR DOWNES VINCE DOHERTY GRAHAMWILLIAMS RIZALDY LOPEZ TIMOTHY STEWART ANDREW GOULD OSENGAMATT BLANCHARD RYAN CARL CORTEZ JONES DAVE JOE BURTON DANIEL RAPP AARON STEELMAN ANDRES BLANCO JACKSON CLAY JIM HALL JEFFREY BUTLER STUART CROSTIC WYCHE DAVID TODD BRISTOWTODD JOHNNY SIMPKINS JOE SCHETTING ERNESTO SAMPSON TRENT HARGENS DAN BAYLISS LEONARDO GONZALEZ MARK SMITH TANG DANIEL PARTHA GOPALAKRISHNA PARTHA JASON THIESJASON WILLIAMWOOD MICAH MORRIS JASON CAULK MEGAN REYNOLDS LARRY HODGES KEVIN KRAMER
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88 86 96 119 120 135 159 174 180 184 186 191 193 195 199 219 252 253 255 268 315 330 352 378 400 406 411 412 422 424 464 481 484 497 584 588 648 695 697 702 75
10 9 Place 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 1
10K
10K. Carytown 2017 run to preparing Superheroes Category Male 40 - 44
Female 40 - 44 wn o t ime 55:28 55:39 56:01 56:01 56:39 57:15 57:30 57:37 58:19 58:43 59:19 59:21 59:27 59:30 59:51 1:00:38 1:01:20 1:02:18 1:02:28 1:04:04 1:04:06 1:04:10 1:06:41 1:07:53 1:08:59 1:10:36 1:10:46 1:11:33 1:12:09 1:12:32 1:12:58 1:13:14 1:13:39 1:14:16 1:14:46 1:16:03 1:16:21 1:16:23 1:16:28 1:16:57 1:17:18 1:17:30 1:19:11 1:21:22 1:21:32 1:21:38 1:21:54 1:22:31 1:24:36 1:26:52 1:27:28 1:28:54 1:29:41 1:29:55 1:31:28 1:34:13 1:45:12 1:46:12 37:38 38:16 38:32 44:21 44:50 45:13 45:35 46:01 y
38 36 37 36 36 39 39 37 36 35 38 37 36 39 37 35 37 35 39 35 35 39 37 38 37 37 39 35 36 39 39 38 37 35 37 36 39 39 39 37 37 39 39 35 36 35 37 39 37 36 36 39 35 39 38 35 38 35 42 41 40 40 43 43 40 43 ge t ar A C
Not USATF Certified * RRRC Web Member Certified * RRRC Not USATF
Richmond, VA • 4/30/2017
ame LINDSAY TUHEY LINDSAY JADEE PREACHER DENISE CARROLL WHITNEYTOMPSON JILL LEMON ERIN FOLKENROTH NINA MARINO TIGNORSHANNON JANE LISSENDEN R DAVIDSON EMILY BRITT NELSON MELISSA LANCE CHRISTINE SIDDONS JENNIFER PAGE SAMANTHA MACKEY GIGI MCKAY LAUREN CARROLL ANDREA BLANCHARD KERRY DIXON YOUNGSMA LORI KATE ALIBERTI KATE GRACE BRUNAIS AUBURN STOVALL SARAH AKIN ELIZABETHWIMMER WRIGHT TIFFANY NATALIE ROUSH NATALIE IRA MORRIS MCCLURE TESS ANDRES REBECCA CAVALLI MCCREARY HEATHERANN AMANDA KROH ERICA BANKS MEGAN BRANDT MEGAN DICKERSON ERICA ANGERT GIOIA PATRICIA SARAH FERRANTI TRACY CROSTIC YOUNGBLOOD JANIEL VICTORIA POTTSCHMIDT TRINA BERRY DESIREE JACKSON JALEEL MACASAET VICTORIA HAUSER BECKY BERGBOM WILKINS TASHA MEGAN SMITH DEBBIE ROBERTS BETH SIEG MARIAH RICE DANDRIDGE TONYA KIMBERLY KELL KIMBERLY KATHLEEN HUNTERKATHLEEN SINDUJA ETHIRAJ JENNIFER LEVIN YEATER MELINDA CHARLOTTE DAUPHIN JOHN SHARP MATT WARNER MATT JOSHUA JOSHUA HOCHSTEIN NATHAN CASTLE NATHAN SHANE ROBERSON ALEX FUNKE JOHN AMOROSO JAMES DILLON
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264 271 279 280 291 303 312 317 332 341 349 350 353 354 364 381 397 417 423 450 452 454 488 514 534 564 568 580 587 595 599 601 606 614 620 633 635 636 637 647 650 656 672 685 688 689 692 700 711 728 732 738 740 743 751 757 770 771 6 10 14 52 58 69 77 82
15 Place 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 1 2 3 4 5 6 7 8
Category Female 35 - 39
Male 40 - 44
Carytown 10K Richmond, VA • 4/30/2017 Not USATF Certified * RRRC Web Member
Category Place name Age time Category Place name Age time
Female 40 - 44 2 108 LAURA DOHERTY 42 48:41 Male 45 - 49 2 22 CHRISTOPHER FOX 49 40:15 3 140 AMY FOLDES 40 50:15 3 33 MATT ROBERTS 45 42:02 4 143 KATY KYRIAKAKIS 40 50:22 4 34 DAVID MORGAN 48 42:14 5 196 NICOLE BLANTON 44 52:33 5 36 KEVIN O’HAGAN 49 42:23 6 210 ELLIE BASCH 43 52:58 6 62 EDWARD SMIETANA 49 44:57 7 235 LISA ALONSO 41 54:12 7 63 ROBERT ROY 48 44:58 8 318 SEREY SIEN 42 57:49 8 84 WILFRANK PAYPA 45 46:10 9 335 BLAIR MCCRACKEN 40 58:36 9 90 BRENT METTS 47 46:34 10 340 CHRISTINE CHRISTMAS 42 58:43 10 93 JESSE PETERS 45 47:16 11 347 LEESA GREGORY 42 59:18 11 104 HARRY CONN 49 48:27 12 369 SHANNON GRYMES 43 1:00:15 12 105 ED MURRAY 47 48:28 13 394 LATHA SHAH 42 1:01:12 13 109 JAMES COLLIER 45 48:44 14 408 AMY Rawls 40 1:01:56 14 110 BOGONG LI 49 48:44 15 419 JANET PENN 41 1:02:24 15 111 SATHIYA THIRUVENGADATHAN 47 48:46 16 426 STEPHANIE WERNER 42 1:02:35 16 123 BOBBY CASLER 45 49:20 17 427 SHERRY LYCETT 41 1:02:43 17 126 TOBY GEE 47 49:24 18 463 JENNIFER TAYLOR 42 1:04:49 18 127 STEVE JONES 47 49:26 19 499 SHANNON SMITH 40 1:07:24 19 142 CHRIS KYRIAKAKIS 45 50:21 20 505 KELLY BROWNING 41 1:07:37 20 145 DANNY HYLTON 48 50:33
] 21 510 KATHERINE DIX 44 1:07:45 21 149 JONATHAN AUSTIN 46 50:42 22 523 SHERRY LONG 44 1:08:25 22 160 THOMAS CAROTHERS 46 51:10 23 532 MISTI DAVIDSON 40 1:08:53 23 162 GRAY GURKIN 48 51:17 24 533 SHERYL BELLEW 40 1:08:57 24 166 JEAN MARIE WOOLEY 49 51:23 25 544 KEEGAN MILLER 40 1:09:34 25 169 HEMANT DESAI 46 51:36 26 545 STACEY BLAHA 44 1:09:34 26 170 BRENT KING 48 51:36 27 569 LAUREN LARSEN 41 1:10:53 27 177 BILL ANDERSON 45 51:51 www.rrrc.org 28 574 FARRAH WILSON 40 1:11:09 28 203 MARKUS KOERNER 48 52:48
| 29 577 JENNIFER PERRIN 41 1:11:20 29 221 LEWIS FRAUGHNAUGH 48 53:20 30 591 JAMIE DEVAULT 41 1:12:26 30 224 MELVIN STRANE 46 53:31 31 603 STEPHANIE CLARK 40 1:13:29 31 277 PANKAJ SHARMA 48 55:55 32 617 DESIREE VAN HORN 42 1:14:32 32 281 CHRIS EVANS 45 56:02 33 619 HEIDI LACOSSE 44 1:14:42 33 282 BRENDAN MCCORMICK 45 56:06 34 621 MIRIAM MCATEE 42 1:14:59 34 290 DAVID WEBER 49 56:39 35 628 KRISTEN OSENGA 44 1:15:47 35 299 JAY OAKEY 49 57:06 36 630 NIKI DONATHAN 40 1:15:51 36 337 KAMRAN RAIKA 47 58:39 37 631 AMANDA LAVIGNE 41 1:15:51 37 392 DANIEL MATTHEWS 46 1:01:06 38 652 JILLIAN KOUNS 40 1:17:22 38 395 JAIME FLORES-VASQUEZ 49 1:01:14 39 675 JENNIFER BACON 41 1:19:30 39 407 DOUGLAS BATES 49 1:01:56 40 676 NICOLE MORGAN 41 1:19:44 40 432 MICHAEL BENDER 45 1:02:51 Volume 40/Number Four
| 41 746 ELIZABETH CARTER 43 1:30:10 41 445 RICK MAYES 47 1:03:32 42 747 GLENNA MATTHEWS 40 1:30:18 42 446 DAN JOYCE 45 1:03:37 43 752 DANA HAGEN 42 1:32:18 43 451 MIKE DUNN 47 1:04:05 44 754 CHRISTINA GREULICH 44 1:32:40 44 495 JOHN LYERLY 47 1:07:08 45 781 TAMIKA BREWER 41 1:49:40 45 501 MICHAEL SEPAR 45 1:07:28 Male 45 - 49 1 4 MIKE COLAIACOVO 47 36:05 46 519 MARC VERDI 48 1:08:14 47 590 JOHN BRUCKNER 48 1:12:16 48 594 DAVID CRAWFORD 45 1:12:32 49 607 JP RAFFENOT 46 1:13:49
July/August 2017 50 616 KENDALL LONG 46 1:14:22 |
51 651 WALTER WITT 47 1:17:20 52 662 OSCAR CORDOVA 45 1:18:24 53 670 ROB MCATEE 49 1:18:50
Female 45 - 49 1 74 DEBBIE GOODPASTURE 47 45:23 2 83 AMY MCCANN 47 46:05 3 124 KAREN KILLEEN 48 49:20 4 137 LISA ROY 47 50:01 5 144 MELISSA MILLER 46 50:24 6 248 AMANDA VIOL 47 55:00 Miles and Minutes
7 274 KRISTY TRAYER 45 55:40 [ 8 301 CONSTANCE EISELE 45 57:14 9 319 STACEY GRAINGER 48 57:49 10 366 MISSY OGDEN 45 59:57 11 368 LESLIE MILLMAN 49 1:00:14 28 12 373 SHELLI STEPP 45 1:00:25 RRRC Operations VP Jim Oddono watches as club President 13 375 PAULA INSERRA 48 1:00:29 Bill Kelly sets up finish line beverage table. 14 376 ELOISE ESTRADA 48 1:00:33 Miles and Minutes | July/August 2017 | Volume 40/Number Four | www.rrrc.org [ ] 29 ime 1:05:56 1:06:38 1:06:46 1:06:59 1:07:34 1:08:07 1:09:23 1:10:11 1:10:31 1:11:46 1:11:53 1:12:28 1:15:03 1:18:43 1:24:47 48:25 51:22 56:20 56:59 59:43 1:01:05 1:01:22 1:02:48 1:03:28 1:06:50 1:07:27 1:10:19 1:10:39 1:13:29 1:14:01 1:15:43 1:17:29 1:18:40 1:21:28 1:23:25 1:25:09 1:25:15 1:25:27 1:26:34 1:26:37 1:28:55 1:31:03 1:32:38 1:46:23 43:56 49:39 39:35 50:34 50:52 51:12 51:27 52:44 55:11 57:21 57:28 57:30 59:24 1:00:19 1:01:11 1:02:12 1:02:21 1:02:55 1:03:10 1:06:23 1:07:19
52 52 53 54 51 54 50 50 54 51 54 50 54 52 50 54 52 51 53 53 50 51 51 53 54 54 50 50 54 54 51 53 51 52 52 54 51 52 50 51 53 52 53 50 57 57 55 55 59 56 57 55 56 56 57 58 58 55 55 55 57 56 55 59 58 ge t A
ame FRANK TRANIFRANK BILL ATKINSON REGINALD S. DANIELSREGINALD S. KEVIN BRUNY BARRY DANIEL JK STRINGER MARCEL GAUDET NATHAN BROWN NATHAN LEONARD JOHN D. JAMES MARR RICK DAVIS DEAN MILLER BENNETTDAVID DARWIN RICHARDSON TIVO ROMERO SR. KAREN MCCLINTICK CINDY GEISINGER HEIDI SCHMIDT CAROLINE HARRIS TURNER ROSELYNE LAURAN JOHNSON DANILUK PATTY GINGER HOLLAND LIA MARTIN KRISTIN BEAUREGARD APRIL RISTAU GILLIAN LARRABEE DEBORAHWOODLE BETH BRADBERRY BETHANY DENLINGER BARBARA LEONARD YOLANDA BLEDSOE NINA ASHLEY SUZANNE SPENCE KEMBER FORCKE VINCENT BEVERLY THERESA SIMONSON NOVAK KATHY MARY COMFORT MELISSA EDEN TREBOURBETH STEFAN CALOS STEFAN SHARON JENNINGS LAURA BROWN BRUCKNER KATHRYN STEVENWIEBE-KING WITZ HENRY TOM NEALLEYTOM KENT WIETHARNKENT THOMAS SHANNON WATLING PETER RONALD MITCHELL RAM PAI ALEX CHERLIN JOE SCHMUCKLER CRAIG STANDLICK HOOVERTOM CHANT CONNOCK YALE ANDREW JOHN MARTIN MCELFRESHWARREN TAYLOR MALCOLM FERNANDOTENJO JOEL GIACOBBE RICK EDWARDS
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476 487 490 493 503 517 541 558 563 582 586 593 622 667 716 103 165 286 298 360 391 398 431 443 491 500 559 567 604 611 627 655 665 686 705 718 719 721 725 726 739 750 753 773 20 131 146 48 155 161 167 201 254 305 308 310 351 371 393 416 418 434 439 482 498
34 35 Place 36 37 38 39 40 41 42 43 44 45 46 47 48 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 1 3 4 2 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21
10K
Category Male 50 - 54
Female 50 - 54
Male 55 - 59
wn o t ime 1:00:38 1:01:05 1:01:24 1:01:52 1:02:06 1:02:45 1:03:43 1:05:03 1:06:44 1:07:58 1:08:48 1:10:05 1:10:10 1:10:37 1:10:37 1:10:53 1:10:55 1:11:11 1:11:37 1:13:54 1:15:59 1:16:35 1:18:08 1:18:17 1:20:13 1:25:23 1:28:20 1:29:58 1:35:56 1:41:46 1:48:07 1:49:05 1:49:42 40:23 43:28 43:28 45:49 46:30 47:19 47:35 47:39 48:41 49:39 50:37 50:49 51:51 52:34 52:59 53:34 54:29 54:39 55:00 55:26 55:27 55:31 55:32 55:40 56:18 56:29 57:17 57:51 58:50 1:02:07 1:03:07 1:04:37 1:04:49 y
45 48 47 47 45 46 45 49 45 49 45 48 48 47 45 47 45 45 45 47 45 45 46 49 47 49 47 48 49 49 48 49 46 50 51 54 51 54 54 52 53 52 51 51 53 53 53 52 53 50 53 51 52 54 51 54 51 53 54 52 51 51 51 51 53 52 ge t ar A
C
Not USATF Certified * RRRC Web Member Certified * RRRC Not USATF
Richmond, VA • 4/30/2017
ame KAREN FALLIN AMY HARTLEY LISA BRANCH TERE HERNANDEZ-BONET WALKER DAWN ERIN REASOR CELIA GOODELL CHRISMARIEVREELAND TSHUDY HEIDI AMANDA HUFF WALLER VALERIE DONNA FITZGERALD EICHELLE HAMAKER SUZANNE ROSENHAMMER SUSAN PERKINS CANDACE BOYCE SELINA CELEBRE MCKEITHEN TANYA APRIL DAVIS DIANE LYNCH ANGELA Lehman MARIE PARIETTI JUDY HAMBLETON JENNIFER METTS DIANE KELLEY MICHELLE GIBBS ELIZABETHWATSON DONNA SMITH DENEEN JOSIAH TRACY SIKES DIANA ADES MICHELLE HAWKINS THOMASLISA TERRY PRICE JEFFREY W. MURRAY JEFFREYW. CHRISTOPHER MAESTRELLO SEAN KILLEEN MIKE TRAVELINE MIKE JIM CARTER ERIC VAN QUILL VAN ERIC CHUCK O’BOYLE MARTIJN GRIBNAU SCOTT ROSE ERIC PUTNEY RODNEYTAYLOR PAUL DUNN PAUL RANDOLPH ROBINSON WILLIAM DEVAULT JAMES LAFRATTA GORDON ESTRADA GARY COMFORT TRACEY LOWERY HANNEMANTODD JOHN IPPOLITO TOM TYLER TOM TOM RICHARDSONTOM BRIAN CHAFIN DENNY KING MIKE SWAIN TOM PARIETTI TOM RALPH GIBBS RICHARD KANNAN BRIAN GOODELL VIQUAR SHAIKH DARRYL STARNES BRAD NOVAK
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382 390 399 405 414 429 447 466 489 515 530 556 557 565 566 570 571 575 581 608 632 639 660 661 679 720 735 744 759 767 775 778 782 23 42 43 78 89 94 99 100 107 130 147 154 178 197 211 225 239 242 247 262 263 265 266 272 285 288 304 320 343 415 436 461 462
15 16 17 18 19 Place 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33
Category Female 45 - 49
Male 50 - 54
Carytown 10K Richmond, VA • 4/30/2017 Not USATF Certified * RRRC Web Member
Category Place name Age time Category Place name Age time
Male 55 - 59 22 506 STEPHEN CANDLER 57 1:07:44 Male 60 - 64 23 758 HARRY DONATI 62 1:35:18 23 547 STEVE CSOKE 58 1:09:42 24 612 J DE LOS-SANTOS 58 1:14:05 Female 60 - 64 1 469 CRISTI WILSON 61 1:05:22 25 693 PHILIP PEYTON 56 1:21:57 2 480 DAWN EBERHARD 62 1:06:07 3 525 FRANCENE KATZEN 61 1:08:32 Female 55 - 59 1 240 SANDRA GRAY 57 54:29 4 668 ELLEN WALK 62 1:18:48 2 338 ELAINE CASPER 56 58:39 5 712 DEBBIE BADER 62 1:24:40 3 346 PATRICIA SYKES 56 59:15 6 713 SUSAN BRAGG 64 1:24:41 4 355 ELISA WEGERBAUER 57 59:30 7 723 MARTHA HODGES 60 1:25:49 5 367 ANITA VAN BURKEN 57 59:59 8 749 KAREN MARSH 64 1:30:51 6 370 SUE TAIT 58 1:00:17 7 453 PAMELA FAULKNER 59 1:04:06 Male 65 - 69 1 132 ROB ASTROP 65 49:41 8 524 JANET PERLOWSKI 58 1:08:27 2 164 MIKE LEVINS 65 51:18 9 605 ALISON JONES-NASSAR 57 1:13:30 3 172 NORBERT DAVID 68 51:43 10 625 BETSY SOMERVILLE 58 1:15:37 4 207 RICHARD PYLE 67 52:54 11 657 THERESA C WAGNER 55 1:17:54 5 217 FRANK FINN 66 53:12 12 724 KATHY JOHNSTON 58 1:26:33 6 223 STEPHEN D NOLAN 66 53:25 13 756 BRENDA CARTER 56 1:33:25 7 236 CHARLES BEVERAGE 66 54:13 14 774 KAREN DOMINICK 57 1:47:10 8 297 GEORGE SOMERVILLE 65 56:57
] 9 327 STEPHEN RETHERFORD 65 58:10 Male 60 - 64 1 26 PETE GIBSON 61 40:46 10 433 EDWARD PATEREK 69 1:02:53 2 95 DAVID TRUMP 64 47:21 11 494 CHARLIE CONRAD 66 1:07:07 3 168 JAMES FOX 60 51:29 12 531 CHARLES (CHARLI EDWARDS 65 1:08:53 4 213 JOHN BYRNE 63 53:02 13 539 JOEL CABOT 66 1:09:13 5 214 CORKY GARDNER 61 53:03 14 696 ROBERT HARRIS 66 1:22:02 6 238 PAUL WILSON 60 54:26 www.rrrc.org 7 241 ED MILLER 62 54:30 Female 65 - 69 1 384 SUE DEJESUS 65 1:00:43
| 8 289 JOHN WALK 62 56:30 2 572 ELAINE FISHMAN 65 1:10:56 9 336 MICHAEL MCLEOD 62 58:38 3 585 SALLY SCOTT 66 1:11:52 10 345 DOYLE GAGE 62 59:02 4 701 DARCEL PERTUSATI 66 1:22:38 11 361 KEVIN HEALY 63 59:46 5 762 MARION DAVID 69 1:38:38 12 404 CRAIG WATERS 61 1:01:49 13 410 MICHAEL SHOOP 61 1:01:58 Male 70 - 74 1 218 DENNIS LAMOUNTAIN 71 53:14 14 421 GREGORY ROTH 63 1:02:27 2 470 WARREN WOOLLEY 72 1:05:23 15 528 BRIAN KELMAR 61 1:08:39 3 573 GEORGE FERRANTI 71 1:11:04 16 626 MICHAEL GEORGE 64 1:15:42 4 623 JAMES BRININSTOOL 70 1:15:04 17 640 EDWIN WORTHAM 62 1:16:36 5 644 ALVAH WYATT 71 1:16:47 18 666 DOUG SCHUTTE 64 1:18:42 6 727 HERB NORTON 73 1:26:42 19 671 DOUGLAS ACREE 62 1:18:59 7 741 TIMOTHY SCOTT 70 1:29:48 Volume 40/Number Four
| 20 680 JEFFREY LUKE 60 1:20:27 21 690 BRENDAN CONWAY 61 1:21:52 Female 70 - 74 1 440 LOU NORTON 70 1:03:13 22 704 JEFF WRAY 63 1:23:16 July/August 2017 |
Miles and Minutes
[
30
The joy of running and the thrill of competing are obvious in the face of this Carytown 10K Kids Run competitor. STRATFORD HILLS 10K Richmond, VA • 5/28/2017 Not USATF Certified * RRRC Web Member
Category Place name Age time Category Place name Age time
Male Overall 1 1 RICHARD MORRIS 29 34:07 Male 35 - 39 1 5 SPENCER BISSETT 35 39:07 2 2 SAM FROELICH 29 38:06 2 9 JOSEPH KISTNER 35 40:53 3 4 JOSHUA HOCHSTEIN 40 39:05 3 28 DAN GARIEPY 36 44:14 4 5 SPENCER BISSETT 35 39:07 4 29 PAUL DEAL 39 44:18 5 6 JAMIE FICOR 34 39:52 5 34 MICHAEL FORDER 35 45:50 6 56 MARK O’BRIEN 36 50:36 Female Overall 1 3 MARIA ELENA CALLE 41 38:40 7 57 DANIEL THOMPSON 39 50:48 2 7 SARA LASKER 26 40:10 8 74 CLIFF PARR 39 55:11 3 15 BRITTANY HARLAN 26 41:59 9 77 BARRY HERNDON 37 55:32 4 22 MAKENZIE MCDONALD 23 43:19 10 130 TONY WILKERSON 35 1:06:25 5 23 GABI WECHSLER 26 43:24 11 155 ANDREW WENK 39 1:13:07
Male 10 - 14 1 86 JACKSON WRIGHT 11 57:12 Female 35 - 39 1 58 MICHELLE FANG 37 50:59 2 138 ALEXANDER JORDAN 13 1:07:56 2 80 KIM POPE 39 55:56 3 87 ANDREA BEYER 35 57:22 Female 10 - 14 1 47 CHLOE MARTIN 13 49:44 4 90 MEGHAN NGUYEN 35 57:33 2 78 GABRIELLE FLYNN 12 55:53 5 134 FARLEIGH FITZGERALD 39 1:07:31 6 135 MELINDA DRUMHELLER 36 1:07:50 Female 15 - 19 1 43 KATIE POKORNY 19 47:39 7 141 MEGHAN DEAL 38 1:08:03
2 167 ABIGAIL FORD 15 1:19:12 8 142 CHARLOTTE MCDANNALD 38 1:08:03 [
9 145 SARAH AKIN 38 1:09:08 Minutes and Miles Male 20 - 24 1 115 LLOYD LITTLE JR 23 1:02:20 10 152 RACHEL HEINIG 37 1:12:18 11 166 MEREDITH JORDAN 35 1:19:11 Female 20 - 24 1 22 MAKENZIE MCDONALD 23 43:19 12 171 COURTNEY LEGUM-WENK 36 1:22:12 2 99 MEGAN SLAY 22 58:25 3 113 ROSE KOHINKE 24 1:01:17 Male 40 - 44 1 4 JOSHUA HOCHSTEIN 40 39:05 4 131 NATALIE WEBER 20 1:06:43 2 8 JOHN TURNER 43 40:13 5 150 FAITH HARRIS 22 1:11:55 3 14 MICHAEL MENEFEE 40 41:57 6 165 SRISUPHAN NIELSEN 20 1:19:00 4 24 NATHAN CASTLE 41 43:34 7 169 CATLIN PORTER 22 1:19:45 5 40 LAWRENCE BERNDT 40 47:05
6 59 TIMOTHY STEWART 42 51:01 | July/August 2017 2017 July/August Male 25 - 29 1 1 RICHARD MORRIS 29 34:07 7 71 AARON STEELMAN 42 54:36 2 2 SAM FROELICH 29 38:06 8 72 DREW WISE 42 54:52 3 10 ALEC VILLIVA 26 40:56 9 79 JOSEPH FLYNN 42 55:54 4 12 KEVIN KINDLER 26 41:45 10 100 OLIVER STONE 43 58:45 5 16 NATHAN RUANE 25 42:14 11 102 MICKIE FLEMING 41 59:08 6 26 AARON HARLAN 27 44:02 12 108 BRYAN KELLEY 42 1:00:24 7 27 ADAM LERNER 27 44:08 13 127 ISAAC WRIGHT 40 1:04:11 14 139 ERIC DRUMHELLER 43 1:07:56 Female 25 - 29 1 7 SARA LASKER 26 40:10 | 2 15 BRITTANY HARLAN 26 41:59 Female 40 - 44 1 3 MARIA ELENA CALLE 41 38:40 Four 40/Number Volume 3 23 GABI WECHSLER 26 43:24 2 36 HEIDI DIX 42 46:26 4 25 MICHELLE TRICE 25 43:40 3 60 TINA BONGIORNI 44 51:05 5 51 REBECCA ZUCKERMAN 26 50:07 4 61 TINA CHO 42 51:08 6 105 KIMBERLY FENNESSEY 29 59:20 5 85 ANDREA WRIGHT 42 57:11 7 118 JORDAN ESTES 28 1:02:33 6 89 KRISTI TURNER 42 57:31 8 137 ALYSSA DEMITRI 25 1:07:51 7 103 KIM ENGLEMAN 44 59:08 9 148 BRITTANY HUGHES 27 1:11:18 8 109 ELIZABETH KELLEY 42 1:00:24 10 177 NIKKIA YOUNG 25 1:40:34
Male 30 - 34 1 6 JAMIE FICOR 34 39:52 2 11 JASON LIPPY 31 41:19 |
3 13 JAMES HAZELWOOD 30 41:48 4 18 STEVE ESCOBAR 34 42:41 www.rrrc.org 5 30 TY TORRANCE 31 44:30 6 32 RICHARD SHANNON 34 45:11 7 35 STUART GROSECLOSE 33 45:59 8 41 ANONYMOUS PARTICIPANT 30 47:06 9 82 TIAN ZHOU 31 56:10
10 92 CHRISTIAN E TORO 31 57:53 ] 11 140 KANAK HYANKI 34 1:07:57 12 153 COLIN SCHOENHAUT 31 1:12:59
Female 30 - 34 1 125 ANNA CZAPLICKI RYAN 30 1:03:28 2 128 JOHANNA KISTNER 32 1:05:10 31 3 160 ASHLIE TSENG 31 1:14:01 Nikkia Young is DFL and proud of it! STRATFORD HILLS 10K Richmond, VA • 5/28/2017 Not USATF Certified * RRRC Web Member Category Place name Age time Category Place name Age time
Female 40 - 44 9 110 CRYSTAL KOCH 41 1:00:50 10 114 MEREDITH MULLINS 43 1:01:58 11 116 SHANNON GRYMES 43 1:02:21 12 147 LISA TOWNSEND 42 1:11:17 13 151 KELLY HARRIS 44 1:11:55 14 154 SARAH BAIN 40 1:13:00 15 157 JULIE ARENDT 44 1:13:20 16 159 JENNIFER DANIELS 42 1:13:57 17 162 DESIREE VAN HORN 42 1:16:06 18 172 JENNIFER PERRIN 41 1:22:13 19 176 CHRISTINA GREULICH 44 1:38:35
Male 45 - 49 1 17 JIM ODDONO 49 42:31 2 33 BEN WALTERS 47 45:32 3 39 SCOTT TURNER 48 47:05 4 44 STEVE JONES 47 47:42 5 46 MIKE MATHER 49 48:29 6 48 BILL ANDERSON 45 49:46 Allen, Alan...and Colin. 7 49 GARY MARTIN 47 49:49 8 54 JEAN MARIE WOOLEY 49 50:25 Male 50 - 54 11 123 JAMES MARR 51 1:03:14 ] 12 168 ERIC NACHMAN 53 1:19:35 9 70 JAIME FLORES-VASQUEZ 49 54:22 10 101 MATTHEW CAMPBELL 46 58:58 11 132 DAVID WEBER 49 1:06:47 Female 50 - 54 1 37 KAREN MCCLINTICK 50 46:30 2 63 JANICE SHAHEEN 50 52:08 Female 45 - 49 1 31 DEBBIE GOODPASTURE 48 44:35 3 91 PAMELA WELTON 50 57:35 2 65 NICOLE BLANTON 45 52:59 4 98 ANGIE DINARDI 50 58:23 5 107 SUZI SILVERSTEIN 53 59:50
www.rrrc.org 3 69 BRENDA BECK 46 54:20
| 4 96 WENDY ETZ 46 58:11 5 97 KIMBERLY MACLEOD 46 58:21 Male 55 - 59 1 19 KARL COVER 57 42:45 6 120 DAWN WALKER 45 1:02:53 2 50 RONALD MITCHELL 57 49:57 7 122 KAREN WERNER 47 1:03:03 Male 55 - 59 3 55 KENT WIETHARN 56 50:26 8 129 AMY GARBER 49 1:05:40 4 62 BILL MIMS 59 51:17 9 136 SELINA CELEBRE 45 1:07:50 5 73 GARY FISHER 57 54:54 10 143 VALERIE WALLER 48 1:08:30 6 156 PETER MIDFORD 55 1:13:20 11 149 AMY Black 47 1:11:25 12 158 REBECCA RANDOLPH 49 1:13:46 Female 55 - 59 1 53 TERRI GERLOFF 58 50:15 13 161 KATHRYN OLIVER 49 1:14:39 2 66 SANDRA GRAY 57 53:20 3 93 ELAINE CASPER 56 58:02 Male 50 - 54 1 20 CHRISTOPHER MAESTRELLO 54 43:01 4 111 ANITA VAN BURKEN 57 1:01:13 5 117 KATHRYN SCOURBY 59 1:02:30
Volume 40/Number Four 2 38 JIM CARTER 54 46:36 | 3 42 MIKE TRAVELINE 54 47:22 6 133 COLLEEN MOORE 55 1:06:53 4 45 MARTIJN GRIBNAU 52 47:48 7 144 JODI MILLER 58 1:08:56 5 52 TRACEY LOWERY 52 50:12 8 146 JENNI TREADWELL 55 1:09:08 6 68 JAMES LAFRATTA 50 53:58 7 75 MALCOLM HARRIS 54 55:12 Male 60 - 64 1 21 DAVID BENJAMIN 61 43:12 8 76 RALPH GIBBS 51 55:23 2 67 JOHN BYRNE 63 53:25 9 84 TONY ABAD 50 56:48 3 95 MICHAEL MCLEOD 62 58:04 10 88 KEVIN CHIDWICK 53 57:27 4 104 ROBERT JOHNSON 64 59:12 5 119 GAYLORD HUSK 63 1:02:50 July/August 2017
| 6 124 DAVE Black 64 1:03:16
7 163 MIKE GHOLSON 61 1:17:01 8 164 MICHAEL GEORGE 64 1:17:01 9 170 DOUG SCHUTTE 64 1:20:29
Female 60 - 64 1 106 FRANCES NEWTON 63 59:23 2 112 PAMELA FAULKNER 60 1:01:14 3 126 ROSIE SCHUTTE 63 1:04:02 4 173 MARTHA HODGES 60 1:24:59 5 175 KAREN MARSH 64 1:37:14
Miles and Minutes
Male 65 - 69 1 64 STEPHEN D NOLAN 66 52:21 [ 2 81 STEPHEN RETHERFORD 65 56:01 3 83 CHARLES BEVERAGE 66 56:47 4 94 DENNIS HOLMAN 67 58:03 32 Male 70 - 74 1 121 SCOTT TILLEY 72 1:02:56
Skeeter forgot to finish his coffee; Maria Elena is Oiselle proud. Female 70 - 74 1 174 NANCY L JAKUBEC 74 1:25:32 Miles and Minutes | July/August 2017 | Volume 40/Number Four | www.rrrc.org [ ] 33 ime 35:28 37:42 24:07 40:34 31:32 37:27 21:18 20:26 59:35 23:06 22:33 26:20 26:22 28:16 36:02 36:16 32:09 26:00 20:19 19:52 33:07 36:17 37:39 51:44 19:02 21:25 20:35 19:37 35:58 1:02:41 21:19 1:05:09 26:07 33:10 29:39 35:51 35:58 41:56 18:30
21 21 21 21 20 23 27 27 21 29 29 29 29 25 28 26 28 28 26 25 27 26 29 26 34 34 33 31 31 31 30 32 31 34 30 31 31 32 36 ge t A
ame TAYLOR KELMAR TAYLOR MATT MCLAUGHLINMATT MAX NACHMAN MORGAN SILVERSTEIN Jenna HOPKINS GIANNA LEONARD BROOKE SILVERSTEIN STEPHENWALTHALL ADAM LERNER AARON HARLAN SHAUN SHAUN SMITH JUSTIN HLA-GYAW IVAN TORO IVAN JOSHUA JOSHUA FRACKER RYAN SCHULTZ RYAN LAUREN HOPPER MIKE HAAS EMILY SMITH EMILY MALERIE ANDERSON BRIDGET DRAPER BRITTANY HARLAN AMBER HAAS TORO RANDI NIKKIA YOUNG NIKKIA BRIAN WILLIAMWATERS BRIAN NICK DAVIS CHRISTIANTORO E STEVE ESCOBAR ANDREW CALLIHAN COLIN SCHOENHAUT JACOB NealJACOB KELLY LIROT KELLY NICI RHODES RACHEL WHISLERRACHEL AMY WEISSAMY JENN NIXON LAURA S TORO LAURA S MATT HANNAY MATT MARA GEORGE
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k 9 Place 10 11 2 1 3 4 3 2 1 5 4 6 7 8 9 1 5 4 3 2 6 7 8 1 2 5 4 3 6 7 2 1 3 5 4 6 7 1
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A dad hanging out with his son at the awards ceremony. A dad hanging out with his son at the awards Category Male 20 - 24
Female 20 - 24
Male 25 - 29
Female 25 - 29
Male 30 - 34
Female 30 - 34
Male 35 - 39 D , VA • 6/18/2017 N A ime 18:00 18:30 19:02 19:37 20:15 19:52 20:19 21:19 22:42 22:52 31:47 32:42 32:48 35:55 38:03 52:44 24:34 22:59 23:04 29:09 30:10 35:57 38:05 50:22 21:38 29:45 22:52 26:30 30:46 37:33 39:13 41:00 18:00 20:15 21:01 24:45 25:54 28:52 30:05 33:11 h i
T 24 36 34 31 20 25 26 30 35 19 6 8 7 9 8 9 14 12 14 11 14 10 13 10 15 17 19 17 17 15 18 16 24 20 23 24 21 23 22 20 ge t hanks A O
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Not USATF Certified * RRRC Web Member Certified * RRRC Not USATF
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ame AUSTIN IOVOLI MATT HANNAY MATT BRIAN WILLIAMWATERS BRIAN NICK DAVIS NICK REAMS LAUREN HOPPER BRITTANY HARLAN NICI RHODES NANCY BRODA NATACHA RANGEL-RIBEIRO NATACHA NATHAN ROOT NATHAN SAM SHELTON LAUREN RIDGEWAY AINSLEY GUNN JULIA WILLINGJULIA KERRIGAN MAY JED COSBY GABRIELLE FLYNN CHLOE MARTINCHLOE IZZY LIST EMMA OLGERS LYDIA SHELTON LYDIA JULIANNA CARDUCK SOPHIA CRAWFORD THOMAS ROSE BENNY NACHMAN NATACHA RANGEL-RIBEIRO NATACHA KATIE MURRAY KATIE MIA BENDER ANYA BENDER ANYA BAILEY GLIDEWELL O’BRYEN PAXTON AUSTIN IOVOLI NICK REAMS LAWRENCE COOPER LAWRENCE MICHAEL GLUR JAMAL ROBINSON FRANK GERLOFF III GABRIELTORO E ALEX MARR
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1 2 3 4 6 5 8 16 23 24 84 89 91 110 134 164 34 25 28 64 73 111 136 158 18 70 24 52 75 127 141 145 1 6 14 36 44 62 72 97
1 Place 2 3 4 5 1 2 3 4 5 1 2 1 2 3 4 1 1 2 3 4 5 6 7 1 2 1 2 3 4 5 6 1 2 3 4 5 6 7 8
Rosie Schutte, Secretary, talking with Dean Miller, co- Miller, talking with Dean Schutte, Secretary, Rosie of the race. director Male Overall Category
Female Overall
Male 5 - 9
Female 5 - 9
Male 10 - 14 Female 10 - 14
Male 15 - 19
Female 15 - 19
Male 20 - 24
Thanks Dad 5k m i d L O T h i A N , VA • 6/18/2017 Not USATF Certified * RRRC Web Member Category Place name Age time Category Place name Age time
Male 45 - 49 7 144 DON O’BRYEN 46 40:59
Female 45 - 49 1 68 BETH LOWE 45 29:25 2 99 * LISA ZIROPOULOS 47 33:34 3 106 * REBECCA RANDOLPH 49 35:29 4 121 * AMY Black 47 36:21 5 147 * DIANE KELLEY 47 41:19 6 154 * MICHELLE GIBBS 49 48:24 7 157 * TRACY SIKES 49 49:15 8 167 KIMBERLY BENDER 46 57:42 9 169 ANDREA NACHMAN 49 59:33
Male 50 - 54 1 30 SCOTT ROSE 52 23:22 2 35 * CHRISTOPHER CALFEE 50 24:42 3 50 * RALPH GIBBS 51 26:24 4 65 DAN LIST 51 29:09 5 71 JAMES ROBERTS 51 29:48 6 82 * WAYNE VANDERPOOL 53 31:36 A family of ribbons! 7 85 CHARLES VIA 54 31:59 8 95 PERCY ALEXANDER 53 33:09 ] Male 35 - 39 2 7 * DAN GARIEPY 36 20:18 9 98 JAMES MARR 51 33:23 3 10 BRIAN LOWRY 36 20:27 10 114 BARRY RIDGEWAY 51 35:59 4 20 * MICHAEL FORDER 35 21:54 11 148 ERIC NACHMAN 53 41:55 5 27 LONG NGUYEN 37 23:00 6 31 WILLIAM ESCHENFELDER 35 23:47 Female 50 - 54 1 43 * DEB IOVOLI 53 25:31 7 45 JONATHAN REID 37 25:59 2 100 MICHELLE OLGERS 50 33:49 www.rrrc.org 8 63 RYAN WHISLER 35 29:01 3 115 * KAREN HAWKINS 53 36:01
| 9 80 BENJAMIN ROBERTS 39 31:11 10 135 KEVIN WILLING 37 38:03 11 142 JOSHUA ROOT 35 39:14 12 172 PAUL SCHOENHAUT 36 1:02:23
Female 35 - 39 1 23 NANCY BRODA 35 22:42 2 33 * MICHELLE FANG 37 24:08 3 123 * VICTORIA HAUSER 37 36:32 4 131 ALLISON BROOK 36 37:52 5 156 * JENNIFER LEVIN 35 48:51 6 160 MOLLY CRAWFORD 36 50:35 7 163 * ALLISON MAY 36 52:43 Volume 40/Number Four | Male 40 - 44 1 21 * JOHN AMOROSO 40 22:05 2 26 * JOSEPH FLYNN 42 22:59 3 38 * AARON STEELMAN 42 25:07 4 40 * LAWRENCE BERNDT 40 25:12 5 41 * TIMOTHY STEWART 42 25:15 6 42 VINCENT MYERS 40 25:18 7 58 DARREN SCHLEDT 41 28:15 8 92 CHRISTOPHER GUNN 40 32:49 July/August 2017
| 9 119 ALEX SHELTON 44 36:18
10 137 * WILLIAM CARDUCK 42 38:06 11 150 * KEVIN KRAMER 44 42:05
Female 40 - 44 1 54 BRANDEE PERRY 41 26:40 2 74 SHANNON GRYMES 43 30:14 3 122 REBECCA SMARTSCHAN 41 36:31 4 124 * DESIREE VAN HORN 42 37:14 5 130 * HILARY CASSIL 41 37:49 6 133 ERIN REID 42 37:58 7 153 MICHELLE O’BRYEN 42 47:30 Miles and Minutes
[ 8 162 * KELLY HARRIS 44 51:45
Male 45 - 49 1 12 * JIM ODDONO 49 20:46 2 13 GARY MARTIN 47 20:59 34 3 53 ED MURRAY 47 26:31 4 76 MICHAEL BENDER 46 30:47 5 107 VON MCMEEKIN 49 35:43 6 126 * STEPHEN KELLEY 47 37:28 Co-Director Sarah Akin with her husband Jason and son William. Miles and Minutes | July/August 2017 | Volume 40/Number Four | www.rrrc.org [ ] 35 ime 32:19 35:01 31:07 37:53 38:21 38:35 50:30 53:13 33:04 30:52 29:10 45:21 1:05:09 30:48 32:45 29:23 1:02:40 31:42 44:47
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And yes, ultras are tough too. But let me share a little secret secret little a share me let But too. tough are ultras yes, And You marathon. road a than EASIER is 50k a – you with comment, that at scoffing and eyes your rolling are probably more little a have to tend marathons Road out. me hear but time. finishing faster and pace quicker a have to pressure more You’re forgiving. less and harder is surface running The just typically are stations aid The elements. the to exposed the on Ultras, gel. occasional the with drink sports and water You pace. to regards with pressure less much have hand, other whole the for energy conserving slow, stay and start to want more and softer typically are track single and Trails race. provides trails wooded on Running legs. the on forgiving roads. exposed than wind and rain the from protection more treats. tasty of buffets exciting are stations Aid of part a you’re know you then marathon, a run you’ve If the Remember so. do to population the of 0.1% tiny that the Recall felt. you accomplishment of sense extraordinary experienced, you self-worth and pride of sense immense physically very a completed successfully you that knowing take to memory that use Now task. challenging mentally and and horizon running your broaden to forward, step next the it and you both which that of perception mind’s your expand capable. are you promise I travelled. less road the down further little a Run it. regret won’t Category Male 60 - 64 Female 60 - 64
Male 65 - 69
Male 70 - 74
Female 65 - 69 Male 75 - 79 D , VA • 6/18/2017 N A ime 36:20 41:18 48:36 53:12 59:32 21:42 24:52 25:10 27:46 28:51 32:06 34:05 34:22 39:12 59:34 26:28 34:14 35:54 26:47 27:20 28:48 h i
T 53 53 51 54 53 56 56 58 58 55 58 57 55 58 57 57 55 55 63 63 63 ge t hanks A O L T
Not USATF Certified * RRRC Web Member Certified * RRRC Not USATF
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ame PATTY HENSON-DACEY PATTY GAIL HOLSTROM LISA CHILDRESS JANET SHERD SUZI SILVERSTEIN CAMERON HOPPER GREGG WHISLERGREGG BUCKY FLANAGAN ROBERT HOPKINS FRANKIE GERLOFF J DE LOS-SANTOS ERIC RANGEL-RIBEIRO JOHN D LEONARD LARRY GLIDEWELL MICHAEL SILVERSTEIN SANDRA GRAY JENNI TREADWELLJENNI BARBARA LEONARD BARRY KREISA RANDY THOMAS RANDY GREGORY ROTH
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I’m too big/small/young/old to run an ultra. an run to big/small/young/old too I’m your during around Look excuse. this using try even Don’t Statistics ages. and sizes all in come runners race; next 40-45. is ultra-runners most for range age average the state others and older much runners many are there However, with trails on been I’ve size, body for As younger. much bellies. beer with others and fat body 0% have who people mental and fitness is ultra an finish to required that’s All demographics and characteristics defining other All fortitude. meaningless. are ultra. an run to enough fit not I’m are Odds exist. plans training why that’s but aren’t, you Maybe when marathon first your run to enough fit yet weren’t you is ultras, including race, any Completing either. registered you Your another. of front in foot one placing than more nothing endurance and confidence strength, your build will training of) fitness. proud your (and at amazed be you’ll and can’t I hard. was it and marathon full or half a ran I that. than further any running imagine They runs. hard long, They’re difficult. are marathons Yes, They hurt. legs your make They limits. your to you push forward. pushing keep to yourself inside deep dig you make Road Less Travelled Less Road page 14 continued from Female 50 - 54 Category
Male 55 - 59
Female 55 - 59 Male 60 - 64
[ MEMBERSHIP APPLICATION ]
First Name Last Name
Address 1
Address 2 You can join or renew by filling out the form to the left and City State Zip Code mailing it in with a check. Yearly membership is $15 for an individual, $20 for a Email Address family or business, and $5 for students.
Phone Number Birthdate (mm/dd/yyyy) Gender(M/F) Please mail check to: RRRC ]
P.O. Box 8724 Richmond, VA 23226 Please check one of the following in each column: We prefer that you join online! New Membership: Individual ($15) It saves volunteer time and www.rrrc.org
Renewal: Family ($20) typos! Please register or renew | online at: www.rrrc.org Student ($5) Business ($20)
Family Membership: Please list each additional member, gender, birthdate and email (if different than above) Volume 40/Number Four |
July/August 2017 Do you want your name, address, phone number and e-mail address listed in our membership directory? | Yes: No, please keep private:
I know that running a road race is potentially hazardous activity, which could cause injury or death. I will not enter and participate unless I am medically able and properly trained, and by my signature, I certify that I am medically able to perform this event, and am in good health, and I am properly trained. I agree to abide by any decision of a race official relative to any aspect of my participation in this event, including the right of any official to deny or suspend my participation for any reason whatsoever. I attest that I have read the rules of the race and agree to abide by them. I assume all risks associated with running in this event, including but not limited to: falls, contact with other participants, the effects of the weather, including high heat and/or humidity, traffic, and the conditions of the road, all such risks being known and appreciated by me. I understand that bicycles, skateboards, roller skates or roller blades, and animals are not allowed in the race and I will abide by all race rules. Having read this waiver Miles and Minutes
and knowing these facts and in consideration of your accepting my entry, I, for myself and anyone entitled to act on my behalf, waive and release [ the Richmond Road Runners Club, the Road Runners Club of America, the Commonwealth of Virginia, local government agencies, and all event sponsors, their representatives and successors from all claims or liabilities of any kind arising out of my participation in this event, even though that liability may arise out of negligence or carelessness on the part of the persons named in this waiver. I grant permission to all the foregoing to use 36 my photographs, motion pictures, recordings, or any other record of this event for any legitimate purpose.
Signature/Parents Signature (if under age of 18):______Date:______Miles and Minutes | July/August 2017 | Volume 40/Number Four | www.rrrc.org [ ] 37
www.facebook.com/groups/ 121866424617026 www.facebook.com/ fleetfeetsports richmond/?fref=ts www.facebook.com/ twnfanrun?fref=ts *well publicized publicized *well beforehand beforehand publicized *well www.meetup.com www.rogue-revolution.com/ index.php/component/k2/ itemlist/category/8-weekly- events-cal Contact www.meetup.com www.facebook.com/groups/ fanfoxes [email protected] www.meetup.com Mark Guzzi: Guzzi: Mark [email protected] blackgirlsrunrva@ www.blackgirlsrun.com www.meetup.com m.facebook.com/ groups/bgrrichmond gmail.com www.facebook.com/ MorningWorkoutGroup? fref=ts www.facebook.com/groups www.facebook.com/ shadygroverunners/?fref=ts
various various various various various various various
Pace various 7-8:30 various 8:30-10:00 7:30-9:30 various various various various various various various 9:00-12:00 8:45-11 [ GROUP RUNS ]
ocation 3002 W Cary Street Cary W 3002 Patterson 5600 First Baptist Church Baptist First Blvd at Monument on Lawn Willow #838 Center, Shopping Pumphouse Lot Pumphouse Reedy between rotate and Pumphouse Creek, Ancarrow’s Landing Ancarrow’s Park Libby
Carytown Panera Carytown Grove and Libbie Retreat Hospital ER side ER Hospital Retreat Road Pump on Einstein’s School Elementary Fox VITA Course VITA parking Fargo Wells Oak White in lot Center Shopping Village Park Shiplock Great to next lot parking Park Rockwood varies YMCA Midlothian lot Dell Dogwood Shady Grove YMCA Grove Shady
l ime
6:00 PM 6:00 7:00 PM 7:00
6:15 PM 6:15 PM 6:00
8:00 AM 8:00 AM 8:00
6:30 PM 6:30
6:30 PM 6:30 5:30 AM 5:30 6:00 PM 6:00 5:30 AM 5:30 AM 6:00
PM 2:30 8:30 AM 8:30 PM 5:45 PM 6:00 AM 8:00
6:00 AM 6:00 AM/ 5:30 5:45 PM 5:45 6:00 AM 6:00 5:45 AM 5:45
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Saturday/Sunday
ay of the Week the of ay Tuesday Monday
Wednesday Thursday 1st 3rd Saturday/ 3rd of every month every of Sunday of every month every of Monday
D Wednesday Thursday Thursday Tuesday, Thursday Thursday Tuesday, Wednesday, Tuesday, Sunday Saturday Monday Tuesday Saturday daily daily Thursday Tuesday
Monday, Tuesday, Tuesday, Monday,
-Gen
A tore rail Run rail
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EST ocial Group ocial hortPump S S ame ight ight hadygrove ucky Road ucky rail Run rail eam Wednesday eam eam eam N Running Running Fleet Feet Fleet T Roadrunner N L Monthly Monthly T Running Richmond
and and Runners Rogue via meetup.com via Fan Foxes Fan Run
Run Girls Black group Morning workout Morning Mafia Midlo Runners T
S [ GROUP RUNS ]
Name Day of the Week time location Pace Contact Ridgefield Runners Tuesday, Wednesday, 6:00 AM John Rolfe YMCA 11ish www.facebook.com/groups/ Thursday 368386789999522
RVA Stroller Tuesday, Thursday 9:45 AM Tot Lot on New Kent at various www.facebook.com/groups/ Runners Westover Hills 1597418347194024
One For the Road Wednesday 6:00 PM various breweries various www.facebook.com/groups/ 100890573593214
Crossroads Coffee Wednesday 6:00 PM Crossroads on Forest Hill 7:30-9:00 [email protected] and Tea at Semmes
Skirt Run Wednesday 6:30 PM Legend Brewing various www.facebook.com/groups/ Company 240874790898
Museum Run Thursday 5:30 PM Sheppard Street, various Mark Guzzi: behind VMFA [email protected] ]
Rivah Runners Thursday 6:00 PM meet in Dogwood Dell lot, 6:30-8:30 www.facebook.com/ start from the Carillon TheRiVAHRunners
Mountain Hearts Thursday 6:00 AM Tredegar lot 7:00-10:00 www.facebook.com/ Running Club mtnhearts www.rrrc.org
| Midlothian ACAC Thursday 5:30 AM Midlothian ACAC 8:00-8:30 www.facebook.com/groups/ MidloACACRun
Mighty Moms Saturday/Sunday 8:00-8:30 AM various tracks in Midlothian various www.facebook.com/groups/ 838104726269862/
Ashland Running Saturday 7:00 AM Ashland Train Station various ashlanddave.podbeam.com
Sandston Striders Saturday 7:30 AM/ Chickahominy YMCA 8-14:00 George Talley:
Volume 40/Number Four 8:00 AM [email protected] |
Winter Trail Group Saturday 9:00 AM Pumphouse lot various www.facebook.com/groups/ shamrocktraining
Bryan Park Group Saturday 7:00 AM parking lot across from 9:00-12:30 www.rrrc.org/group/ soccer fields BryanParkGroup
July/August 2017 City Stadium Saturday 7:45 AM City Stadium 8:30-14:00 www.facebook.com/groups/ |
Runners 577195912350952
Shamrock Half Saturday 7:45 AM City Stadium various www.facebook.com/groups/ Marathon TT 193139244094097
Dog Pack Sunday 7:30 AM Carytown Panera 8:30-14:00 www.facebook.com/groups/ 1671581323100585
Miles and Minutes Black Men Run Sunday 8:00 AM Fountain Lake at Byrd Park various www.facebook.com/groups/
[ BMRRichmond
Back of the Pack Sunday 9:00 AM locations vary 12:00-16:00 www.facebook.com/groups/ 38 Trail Group 201907430234622 Miles and Minutes | July/August 2017 | Volume 40/Number Four | www.rrrc.org [ ] 39 [ MERCHANT DISCOUNTS ]
If you would like to offer a discount 10% Discount 10% RRRC Members Off to club members Body Fat Analysis, Sport Nutrition, Merchandise (and get free Weight Management, Corporate Seminars 11341 W. Broad St. advertisement here), Janice Shaheen, PT,CNC,CISSN Short Pump Station Facebook contact 804-955-4801 contact the club at JAS Nutrition & Fitness (cannot be combined with [email protected] [email protected] other promotions) 804.840.8547
10% $15.00 off Discount ]
WWW.SWICH.IO Performance Testing on The endurance athlete’s $10.00 off Services marketplace where you use Video Run Analysis your social network to find 10% off James River Physical Therapy better deals. Pay no seller’s Merchandise in Shop (excludes bikes) fees until 12/31/17. www.rrrc.org $10.00 per Month Training 9019 Forest Hill Ave.
| Register with promo code “RRRC”. Center Community Membership Richmond As always, buying is always free! 8910 Patterson Avenue • Richmond 741-1599 330-0936 Volume 40/Number Four | 10% Discount on 10% Discount on Free shipping for Merchandise Shoes and Apparel 3224 West Cary Street RRRC members 2231 Old Brick Rd. Based in Chesterfield County Glen Allen, VA (Short Pump) Richmond 288-4000x4 353-tenK www.7samson.com July/August 2017 |
10% Off Video Running Gait My Muscle Mechanix – 10% discount on Race Entry Analysis Massage Therapy Like No Other
Miles and Minutes for RRRC members Professional analysis with consultation to $20 off of the first visit and
[ understand and improve your running. Pink Power Triathlon 10% off all future visits for Jane B. Cash, MSPT, DPT & Road Runners members. August 13, 2017 Karen M. Myers, MS, PT 3122 W Cary St 11091 Air Park Rd 40 Use code RRRC10 in checkout 3413 Cox Road Suite 220 Ashland, VA 23005 Richmond, VA 23233 Richmond, Va 23221 804-358-2256 GoToElevenRacing.com 804-527-1460 • Fax 804-527-1463 www.MyMuscleMechanix.com 5K Run/Walk d 1K Kids Run d Family FunFest
Calling all Dashers & Dancers, Prancers & Vixens, Comets & Cupids, Donners & Blitzens! Grab your Santa hats, and HO-HO-Help us raise money for the Chesterfield-Colonial Heights Christmas Mother!
Register using Date & Time: discount code Saturday, July 29 “RRRC” for $7 off 1K Kids Run …………8:30 am your 5K registration! 5K Run/Walk…………9:00 am
Place: Prizes for Best Individual and Team Costumes Pocahontas State Park Chesterfield, VA Kids Activities Food and Music Registration:
1K Kids Run …………$15 Donations of new and unwrapped board books 5K Run/Walk…………$35 and board games greatly appreciated! d Register at JulyJingleRun.com today d The Richmond Road Runner’s Club PO Box 8724 • Richmond, VA 23226
Northbank Trail page 22