August 2009 Edition TheThe RUNDOWNRUNDOWN Monthly newsletter of the TIDEWATER STRIDERS Running Club. One of the nation’s largest running organizations.

Summer Series at Norfolk Botanical Garden Upcoming Events Great Times on Hot Summer Nights in Norfolk Saturday, August 8 ASYMCA Mud Run Saturday, August 15 Strider and Picnic Saturday, August 15 Rundown Deadline Saturday, August 22 Blasters Cove 8K & 1 Mile Saturday, August 29 ECSC 5k Sunday, September 6 Rock N Roll Half Saturday, September 12 Wounded Marines 5K Sunday, September 20 All Access 5k Saturday, September 26 Neptune Festival 8K

Member of The RUNDOWN - August 2009 The RUNDOWN - August 2009 - Issue Number 401

Tidewater Striders, P.O. Box 2121, Chesapeake, VA 23327-2121 or newsletter@Tidewater Striders.com Deadline is the 15th of every month, may be earlier during the holiday seasons. Letters and Comments are appreciated, please send to [email protected] Contents Striders Service Directory Striders Service Directory...... 2 Board Of Directors Offi cers: Walking: Lori Sherwood * Rich Hildreth, President (481-9027) Youth: Angelo Celesia [email protected] President’s Corner ...... 3 [email protected] Marketplace: OPEN Notes from the Editor ...... 3 Goody Tyler, VP(423-0256) Membership: Treasurer’s Report ...... 3 [email protected] Cathi Reade (Updates and Inquiries) ADOPT-A-TRAIL ...... 4 Sharon Rodier, Secretary (377-1269) (717-8774) [email protected] [email protected] Steve Patterson [email protected] Discount - RW ...... 4 Dan Edwards, Treasurer (717-0259) Nominations: TBA BOD Minutes ...... 6 [email protected] Photography: TriDuo.com (623-0892) Offi cers are elected by BOD from BOD and serve 1 [email protected] J& A present Blue Moon Wicked 10k 6 year terms from January thru December. Programs: Nick May (426-6167) New Energy ...... 7 Board Members thru Dec 2009 [email protected] Summer Series Week 1...... 7 Gene Bachman (467-0898) [email protected] Publications: OPEN Dan Edwards [email protected] Publicity & PR: Jean Phelan* Recipe Corner ...... 8 Buddy Levitin (583-2456) Race Committee Co-Chairs: SUMMER SERIES II ...... 9 [email protected] Rick Brown (499-5506) [email protected] For Fellow Geezers and Geezer Wan- Jean Phelan (681-0248) Dan Edwards* nabes ...... 11 [email protected] Scholarship: Dan Edwards* WELCOME ABOARD! ...... 12 Lori Sherwood (406-1247) Social: Cathi Reade* [email protected] Teams: Tidewater Striders Training Sites .13 Goody Tyler [email protected] Chairperson - Bob Brunner* 2009 Running Grand Prix Standings 14 Senior Men’s- Mel Williams Board Members thru Dec 2010 (531-9220) [email protected] The Athlete’s Kitchen - Sports Nutrtion Bob Brunner (340-2068) [email protected] Master / Senior Women - Sheri Segal News from the ACSM ...... 16 Rich Hildreth (481-9027) Women Open-Colleen Pak 481-4608 Newsletter Stuffi ng ...... 17 Mike Mitchell (214-5582) Men Open-John Adams 289-5676 Lower-crossed syndrome… ...... 17 [email protected] [email protected] Steve Patterson(406-0077) Allen Stone Memorial Events . . . . .18 Men Masters-Tommy Nesson* [email protected] Triathlon -Gene Bachman* Not Your Typical Trail Run ...... 21 Cathi Reade (717-8774) Walk -Steven Shapiro Run for the Homefront ...... 22 [email protected] [email protected] Striders on the Road...... 23 Sharon Rodier (377-1269) Youth - Angelo Celesia (288-7715) [email protected] [email protected] Striders Tweet...... 26 Committees: Triathlon: Mike Mitchell* RUNDOWN Ad Rates...... 26 Adopt-A-Highway: Rich Hildreth* Volunteer: Goody Tyler* Annual Strider Picnic ...... 28 Advisory: Mel Williams Walking: 2009 Running Grand Prix Events .28 (531-9220) [email protected] Cindy Williams [email protected] Audit: Bethany Sanchez (471-8233) Youth Programs: The RUNDOWN is published Awards: Mary Beth Marshall (482-2304) Chair -Dan Edwards* monthly by the Tidewater Striders, Banquet: Dwight Kane (547-4014) Coach -Angelo Celesia [email protected] a non-profi t educational and [email protected] Race Hotline Updates recreational organization for Budget: Dan Edwards* Mike Robinson (627-1500) running, walking and triathlon [email protected] Community Service: Chris Catoe enthusiasts in the Tidewater Virginia Web Site CommitteeChair: (425-6556) [email protected] area. Opinions expressed in the Tommy Neeson* Constitution & Bylaws: Mel Williams RUNDOWN are not necessarily Web Site Manager: (531-9220) [email protected] those of the Editor or the Tidewater Steve Speirs (478-6403) Striders Board of Directors. Elections: Curt Aasen [email protected] (622-1911) [email protected] AD rate info is on page 26 Grand Prix: *Board members contact information is not repeat- Running: Bob Brunner * ed next to their committee assignments. Please see their BOD listing for contact information. Deadline: 15th of every month Triathlon: Mike Mitchell* 2 The RUNDOWN - August 2009 President’s Corner Treasurer’s Report When you read this, hopefully Jun-09 there will be a new water fountain Income installed at the parking lot just inside First Landing State Park Club Race: ERR 9,122.40 at the 64th St. entrance. Frank ERC 3,138.75 Rodriguez, a strider member who Interest 31.15 also is a leader in a group calling themselves a Meet up Group and/ Marketplace 20.00 or Virginia Beach Runners had Membership 1,035.00 called the park to complain about Newsletter 212.23 the water fountain there (that I Total Rev 13,559.53 understand had been originally paid for by the Striders). He spoke with a Park Ranger who explained Expenses that they didn’t have suffi cient Club Races 4,517.20 monies budgeted to cover the expected $5,000 cost to replace ERR 2,722.12 that water fountain. He was told All Access 5K 1,500.00 that if runners could raise half the Strider Mile + Postal RW 295.08 money, the Park could afford to Comm. Svc 38.90 replace the fountain. ERC 35.41 I’ve written about my affection for First Landing State Park before, as Gen’l Ops 227.25 you probably recall. I run there three times a week and also walk my dog there. Further, Newsletter 1,503.80 if you don’t know or remember, the Striders also paid for a bridge over a very low lying Scholarship / T-Trot 939.00 area on the Long Creek Trail as well as a Broad Bay overlook in the mid 1990s. We also Social 55.00 volunteer to maintain Long Creek and Osprey Trails. Teams 54.00 Given that, we told the Park Ranger, Bruce Widener that we’d pay for the fountain right away. The Park went out for prices, and ordered a new concrete fountain that is frost free Youth Dev. 95.00 and will be accessible 365 days a year. It should be installed within a week of you reading Total Exp 7,465.56 this note. Net Income 6,093.97 However, we need and hope to receive from you help in paying for the fountain. It should benefi t a huge number of you, but it wasn’t in our budget and we really need to replenish Account Balances 30-Jun-09 as much of the funds as we can. Thus please consider contributing some money towards this cause, particularly if you use the main trail in the park. We used to take August off. It’s too hot to run. However, this year the weather’s been BankofAmer Checking 9,799.84 beautiful so far and we’ve got a full schedule with some big races. The Mud Run is on Bank of Amer MonMkt 42,453.98 August 8, the Strider Mile is on the 15th, followed by the annual picnic, a new race the Restricted: Blaster’s Cove 8K is on the 22nd and the ECSC 5K, one of the most popular 5Ks of the year is on the 29th. General Operations 18,212.24 See you at the races, Scholarship-General 48,564.81 Rich Hildreth Scholarship-Bashara 33,641.24 Scholarship-PSEdw 14,668.16 Notes from the Editor Youth 6,068.57 There are just a few months left until the presses stop for the snail mail Rundown. We do Schwab Donation Acc’t 8,575.55 need membership input on what they would like to see in the e-Rundown. Currently the Total - Restricted 129,730.57 e-Rundown is identical to the printed version of the Rundown. Total - All Accounts 181,984.39 Enjoy the many fun races in August from the Mud Run (yes lots of sand too) to the ECSC 5k, one of the most popular events at the beach. See ya at the races, Ada Lester [email protected]

3 The RUNDOWN - August 2009 TIDEWATER STRIDERS 2009 RACE SCHEDULE 15-Aug Striders Mile Mile/Strider Picnic Tallwood HS Steve Durrant [email protected] 22-Aug Blasters Cove 8K & 1 Mile Ft Story Anthony Bozarth [email protected] 29-Aug ECSC 5K WT VB Boardwalk Chris Bell 373-0693 [email protected] 6-Sep Rock N Roll ** Half Marathon Virginia Beach Elite Racing www.rnrhalf.com 12-Sep Wounded Marines 5K 5K Regent Univ. Virginia Beach Tim Crowley 392-1434 [email protected] 19-Sep ODU Acc’tg Dept. 5K Norfolk ODU Randy Spurrier [email protected] 20-Sep ALL ACCESS 5k 5k VB Amphitheatre Ryan Conrad and Dan Edwards [email protected]/[email protected] 26-Sep Neptune 8K 8K WT VB Boardwalk Brian Sagedy 498-0215 [email protected] 3-Oct St Mary’s 5K 5K - 1-Mile Ft Story Sonja Basisic 622-2208 X331 [email protected] 10-Oct All American Beach Ford 5K & 1-Mile Kingston Elem SchoolKara K. Minson 438-1864 [email protected] 11-Oct Thaila Elem 1-Mile Thalia, VB Beth Matthews [email protected] 17-Oct Susan Komen 5K & 1-Mile WT Atl & Bdwalk VB Karen Zablocki 490-7794 [email protected];[email protected] 18-Oct ODU Acctg 5K 5K Norfolk ODU Randy Spurrier [email protected] 24-Oct I Need a Lighthouse 5K Fort Story Jennifer Reich 615-1285 [email protected] 7-Nov Race for Breath 5K WT VB Boardwalk Cathi Reade [email protected] 8-Nov OBX Marathon** Marathon WT / Lin-Mark OBX, NC 14-Nov 1-Hr Postal Racewalk 1-Hr on Track Tallwood HS Steve Durrant [email protected] 26-Nov Turkey Trot 10K & 1M WT Mt Trashmore Dan Edwards 495-3551 [email protected] 5-Dec Jingle Bell Run 5K WT Old Dominion Univ Angela Courtney 456-1119 [email protected] 5-Dec Army-Navy 10K Ft. Story Ft Story MWR [email protected] 12-Dec Santa Shuffl e 5K WT Old Towne Ports Jeannie Martin 488-9161 [email protected] 1/9/10 Distance Series 10-20K WT Ft Story Dan Edwards 495-3551 [email protected] 1/30/10 Distance Series 15-25K WT Ft Story Dan Edwards 495-3551 [email protected] 2/13/10 VA is For Lovers 14K VB Amph J & A Racing http://www.vifl 14k.com 2/20/10 Distance Series 20-30K WT Ft Story Dan Edwards 495-3551 [email protected]

**Non-Strider event but some support provided by Tidewater Striders VOLUNTEERS Discount - RW ADOPT-A-TRAIL Dear Fellow Striders: Please be advised that Runner's World VOLUNTEERS NEEDED monthly magazine is now available for a 3 year subscription for $30 to both new July 12, 2009 Tidewater Striders will be manning a and old subscribers. Please also be advised On July 12, 13 Striders cleared booth for Rock & Roll Half Marathon at that if you are currently a subscriber up the Virginia Beach Convention Center on and cleaned Osprey and Long for automatic annual renewal, you will be Friday & Saturday, September 4th & 5th. Creek Trails. As a result, the charged $25.94 for one year, unless you Hours for Friday are 12 to 7 & Saturday 9 trails continue in good shape and convey your knowledge of this 3 year, to 6. If interested in volunteering, please remain a favorite for runners and $30 option. Please call 1-800-666-2828 to contact Jean Phelan at jphelan@vbgov. hikers. A special note of thanks change a recent re-subscription or if you com. No experience required. and appreciation to the following plan to renew in the near future. How long for their time and hard work: this new option is available is unknown. Caveat emptor, Amiele Barakey Jim Coleman Dick Brothers Chris Catoe* Bob Curtain, Jr. Briefs Mike Daniels Every weekend and almost every day there are Striders volunteering Preston Fitzgerald and racing all over Hampton Roads Susan Hall and beyond. After a race or volunteer Barbara Hall activity, take a few minutes and Darcy Mahler write a brief report and e-mail to newsletter@TidewaterStriders. Ryan Mullinar com. Share your news with the Ed Rucka membership. Barbara Stark Jim Stark Coordinator* To the left is Mike Nestor at the fi rst week of the Summer Series.

4 The RUNDOWN - August 2009

5 The RUNDOWN - August 2009 TIDEWATER STRIDERS BOARD OF DIRECTORS MEETING Minutes for June 1, 2009 Rich Hildreth called the meeting to order at of navigation, archive older race results, July will be a busy month with the Tuesday 6:30pm at Virginia Beach Neptune Festival contact information more prominent. night summer series and Saturday events. Offi ce. All board members were present A motion was presented that 20% of the The city of Virginia Beach has provided except Steve Patterson and Cathi Reade. advertising revenue generated from the a grant of $1300.00 to market the “All Guests included Dwight Kane. strider website be a commission for the Access 5k” event in September. Webmaster. Motion passed 10-0. Minutes for May meeting were passed as The Striders planned Halloween race will amended. New Business: be canceled due to a large running event Dan presented a proposal for the striders President’s Report: being planned by J&A racing and backed to provide funds management for Race for Rich reported that the ERR 10k was a big by the city of Virginia Beach. Breath. A vote will take place during the success and thanked all that assisted. A July meeting. Grand Prix special thank you was extended to Brian Bob Brunner is now the contact for the Sagedy. Strider Picnic will be held on Aug 15 after running Grand Prix. the Strider Mile. Two locations are being Treasurer’s Report: considered, Lake Christopher and the Dam Teams: Dan Edwards presented the May fi nancial Neck offi cers Club. We had twenty members run for the Striders report. team competing against the Peninsula Track A replacement race (for the Women’s Old Business: Club at the ERR. The Striders won the Distance Series) will not be added to the event. The two clubs will try to schedule Strider Website: golden runner race selection. Tommy reported that Steve Speirs now an event every quarter at alternating sites. has a clear picture of what we would Committee Reports Meeting was adjoined at 7:53pm like to have modifi ed / updated. Tommy Race Committee: requested that all ideas and requests be sent Dan requested assistance for the CHKD Sharon D. Rodier to him concerning the website changes. June 13 race. Secretary Three specifi c requests were stated; ease Race Directors of Yuengling Shamrock Marathon Announce Addition of New Halloween Race - Blue Moon Wicked 10k Jerry and Amy Frostick, owners of J&A full costumes as well as veterans vying from Beach Bully and Blue Moon beer will Racing, have added another world-class for their age group titles. Virginia Beach end at 1:00pm. race to their portfolio. The fi rst annual Blue has the perfect resources; a boardwalk, For additional information on the Blue Moon Wicked 10k will be held Halloween gorgeous beach, hotels, and great Moon Wicked 10k, contact J&A Racing or weekend at the Virginia Beach Oceanfront restaurants. It doesn’t get much better!” visit wicked10k.com. and is expected to draw thousands of Keeping with their philanthropic mission, runners. About J&A Racing, Inc.: donations will be made to A Dolphin’s The owners of J&A Racing, Amy and Virginia Beach, VA – July 16, 2009 – Promise; a non-profi t organization Jerry Frostick, began their careers as race The Blue Moon Wicked 10k, from J&A working in partnership with the City directors in 2000 when they took over the Racing, the same company that brings the of Virginia Beach to raise one million Shamrock Sportsfest. In the past 9 years, Shamrock Sportsfest to Virginia Beach, dollars for cancer research and to help The Yuengling Shamrock Marathon, Half- will be held at the Oceanfront on October save and protect marine life. “We always Marathon and 8K has grown from 3,000 31, 2009. This race is expected to bring like to give back to the community and runners to over 23,000 runners in 2009 to approximately 5000 runners to the beach support causes that are close to our make it one of the most popular races in for a fast and festive 10k with a costume hearts. We consider ourselves fortunate the country. Since then, they have added contest, a “Monster Mile” one-, to be able to donate funds due to the the Valentine’s Day themed Virginia is and a beach barbeque after party that J&A success of our races and the generosity For Lovers 14k & 1.4 mile at the Verizon Racing is known for. of our volunteers and runners,” says Amy Wireless Amphitheater and the Blue “We’re very excited about this race and Frostick co-owner of J&A Racing. Moon Wicked 10k at the Virginia Beach think it has a lot of potential to grow just The Blue Moon Wicked 10k will start at Oceanfront to their race portfolio. as Shamrock has,” says Jerry Frostick co- 8:00 a.m. on Atlantic Avenue and 18th Contact: owner of J&A Racing. “We love putting on Street and end on the beautiful Virginia Amy Frostick fun, themed races and think Halloween is a Beach Boardwalk at 18th Street. The J&A Racing, Inc. great time for people of all fi tness levels to Monster Mile begins at 10:00 a.m. and 757-412-1056 come out, be festive and have a blast while will start and fi nish the same as the 10k. http://www.wicked10k.com promoting health and fi tness. We’re going The beach barbeque after party with food to see people out there running for fun in 6 The RUNDOWN - August 2009 New Energy Tidewater Striders Youth Running Group Coach: Angelo Celesia [email protected] 288-7715 http://tidewaterstriders.com/new_energy.html

2009 Youth Grand Prix Schedule

Sat. August 15th Strider Mile @ Tallwood High School Sun. October 4th Thalia Mile Sat. October 10th Beach Ford All American Mile @ Kingston Elementary Thu. Nov. 26th Turkey Trot Mile Sat. Dec. 12th Santa Shuffl e Mile

Summer Series Week 1 Beautiful weather brought out 311 runners/walkers for the fi rst of the Summer Series, the Countdown 4 miler. A good time was had by all, 75 pizzas, watermelons & bananas, soda & an adult beverage was enjoyed after the race. Random gifts courtesy of Running Etc., Elite Racing and Tidewater Striders were distributed (thrown out)? The blue New Energy uniforms are becom- ing a common site at local events. Here, New Energy Runner, Erin McMullan, is tak- Summer Series I ing fi rst place in her age group at the We Build People 5k on Independence Day at Volunteers Mount Trashmore. Sue Edwards Youth Grand Prix Scoring Rosanne Hinshaw Points for the Top Five Finishers in Each Caroline Simmons Race’s Age Groups Betty Brothers 1st - 10 Points Dick Brothers 2nd - 8 Points Dan Edwards 3rd - 6 Points Evie Foster 4th - 4 Points Joan Gustafson 5th - 1 Point Jeannine Jones Grand Prix Age Groups: Ron Jones 6 & Under, 7-8, 9-10, 11-12, 13-15 John Kurzer Age Groups for Some Races May Vary Top Point Getters will be recognized Julie Kurzer with End of year Awards John Milliner Eligibility: Ryan Milliner Tidewater Strider Member by End of Steve Patterson Series Note Youth Memberships, 1 Yr $10, 2 Jean Phelan Yr $15 Cathie Reade Must participate (not score) in a Katie Sack minimum of 5 Youth Grand Prix Events) Mike Simmons Thomas Simmons Jay Taylor Jan Yerkes From top to bottom are George Riggs and Anne Reineer and Natalia KUhn

7 The RUNDOWN - August 2009 Recipe Corner by Sheila Bailey, RD - Nutritionist ACSM Health / Fitness Instructor Certifi ed Adult Weight Management - wearefi t.net

I invite you to send me your favorite recipe to “make-over” if you would like or to fi nd out how nutritious it might be. E-mail me at wearefi t@ cox.net or send by snail mail to 824 Etheridge Avenue Norfolk, VA 23502. Sharing recipes can be as informative as sharing our tips on running which can be a valuable re- source for those that are new to our sport. Experience is what we can pass on to others and that includes FOOD recipes!

Now, that summer is here, quick, easy meals are in demand so you can spend some time outdoors. If you have also planted a garden hopefully you have included some herbs. Herbs are easier to grow than vegetables and can also be grown in your kitchen if you have a place near a window to put them. Recent studies suggest that spices and herbs may play a protective role in food safety by reducing the growth of dangerous bacteria. For example, cloves, cinnamon, thyme, oregano and rosemary function as antibacterial agents when added to foods. When used in a marinade, spices and herbs can also reduce the effect of carcinogens that form when meat is grilled. Some ideas: chicken with rosemary, beef with thyme or marjoram, green beans with dill, oregano, tarragon or thyme, sweet potatoes with cloves, nutmeg, cinnamon or ginger. Try some thyme, tarragon, parsley, or chives in your next omelet. Fresh herbs can be added to poaching liquid when making chicken salad and shrimp. Here is a recipe I have made for many years, and just recently tried it with some fresh At the Random Relay from top to bottom rosemary. It was very good but be careful how much you add due are Brian Brown and Sandra Foster. Tom- to rosemary’s strong fl avor. my Nesson and Jeremy Clover lead out the pack in the fi rst leg of the relay. Un-Fried Chicken with Rosemary Serves 8 3 pound broiler chicken pieces 1 cup Kellogg’s Corn Flake Crumbs ½ cup Italian Salad Dressing 1 tsp. Fresh Rosemary, cut into small pieces

Remove skin from chicken and marinate overnight in Italian dressing. Pour Kellogg Corn Flake Crumbs in a small bag with Want to run faster? the rosemary. Stay injury free? Add chicken pieces on at a time to coat. Place on baking sheet lined with ...or just simply live a foil and bake at 350 degrees for 1 hour. healthier life?

Nutrients per Serving DALE BROWNING, BS, CMT Calories 311 Protein 37 g Carbohydrate 11 g Therapeutic & Sports Massage

Fat, total 12 g Sodium 326 mg Iron 4 mg 715.8177 Cholesterol 119 mg Calcium 22 mg Runner & Triathlete for 20 years (15% off first visit with this ad)

8 The RUNDOWN - August 2009 SUMMER SERIES II Tuesday, July 14th turned out to be another beautiful night at the Gardens. Over 200 runners/walkers participated in the 2K Random Relay. New this year was the 2 person walking teams & young youth runners. Summer Series II Volunteers Betty Brothers Dixie Levinsky Dick Brothers Rob Levinsky Jim Dare Bee McLeod Kathy Nash John Milliner Tim Capaldo Ryan Milliner Steve Durrant Kevin Murphy Dan Edwards Jean Phelan Gene Edwards Patricia Riggs Sue Edwards Goody Tyler Evie Foster Sherry L. White Charlyne Gibson Cindy Williams John Gresock Mel Williams Dianna Hinshaw Jan Yerkes

The Flemmer family enjoys some post race beverages to cool off after the 2k Random Relay.

9 The RUNDOWN - August 2009

Have you started training for the ROCK ‘n’ ROLL Half? It’s time! We have beginner & intermediate training plans available Join us every Saturday at 7:30 am for group runs ALL levels and paces are welcome!

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Weekly Workouts/Group Runs from our Store Final Kick Sports Tuesday 5:30 pm: TRACK 2865 Lynnhaven Dr C-3 Thursday 5:30 pm: TEMPO VA Beach, VA 23451 Saturday 7:30 am: GROUP RUN 757.481.3400 ALL Levels ALWAYS Welcome!!! www.finalkick.com

10 The RUNDOWN - August 2009 For Fellow Geezers and Geezer Wannabes This article is a compilation of e-mails from Chris Catoe and Steve Durrant Here’s the latest on Cokey Daman, the guy by reading about it and then feeling fi ne when I called to today to see who set the bar for the rest of us. doing it. This occurred during his 70 – 74 it he’d like me to come by. He is not the He lives alone but it’s less than ½ a mile from years of age period when he set racewalking lean tough competitor that he was before, his son Frank’s house by the Kempsville age group records in the 1500m & 5K races but it’s great to see that he is doing so well. Greens golf course. His apartment is at the National Senior Games in 1989. He says his goal is to reach 100 before located in a complex called, The Commons In 1991 he broke his old record in the he leaves this life. I’d say his odds look at Princess Anne, and is next to the BP gas 1500m. His times are no longer the current favorable at this time. I plan to maintain station at the corner of Princess Anne Road records, but they’re still in the top 10 for contact with him. I’m sure he’d really like and Baxter Roads. Address: 4924 Princess both events. I reminded him that he still to see others – so please forward this to any Anne Road, Apt 216, Virginia Beach, VA holds the National Masters USATF 50K and all that you think would be interested. 23462. Phone 233-7203. Race Walk record for the 70 – 74 A/G that he set in 1989 (6:18:14). He showed me He’s showing his 91 years, but still a picture of himself taken on the awards Looking For An Outer carries on a great conversation. He’s an stand at Hayward Field, Eugene, OR, (date avid reader of the monthly Rundown and unknown) where he had won a World Banks Adventure? complimented me on the past racewalking Veteran Athletes Racewalk Championship, articles I’ve submitted. I’m concerned but the details of the race distance and when the newsletter goes 100% electronic competitors have been forgotten. next year, and if nothing else, intent to SAVE $10 make and deliver him a copy of mine each Interestingly, at age 75, he returned to month. running full time and still holds 8 current OBX Marathon & age group Virginia records We talked about his running days, when I that he set from age 75 through 85. Half Marathon was in my 40s and he was in his 60s, and Use the coupon code OBX09-TS how I always used him as my target, but He no longer runs, but told me he still when registering at http://www. more often than not did not fi nish ahead does some walking (not racewalking) to obxmarathon.com of him. He confi rmed that he was the stay in shape. He has good days and some fi rst Walk Chair for the Striders (1988- not so good days. He wasn’t feeling too 89). Interestingly, he became interested in good yesterday when I called him, but was

11 The RUNDOWN - August 2009 Membership Expires Next Month If your name is on this list, your membership is due to expire in September 2009. You WELCOME ABOARD! may renew online at Active.com or mail in the application on the back inside page of this Chesapeake, VA newsletter. Note that this is a new application effective June 2009. John L. Adams Lee LaMonica Christina Pullen David Cadieux Jaye S. Adkins Jennifer Leffew Robert N. Davis Patty Adkins Virginia A. Lisenby Phil Pullen Joy A. Adkins Bill Magnan Michele Conner Joel A. Adkins Werner Mangold Phillip J. Pullen Sonya Ansarov Jennifer McCaffery Zac Cadieux Vince Ansarov David Nance Jane N. Lucas Sheila W. Bailey Dorian G. Newton Heather Addair Sarah Baker Judy Paschall Jane L. Davis Thomas J. Boose Anne Reiner Gilbert, AZ Jill N. Broome Marcus Robbins Marla Wills Eli Carmeli Beverly Rose Nathan Wills Sherry O. Celesia Michael Ross Norfolk, VA Angelo Celesia Stephen Rowan Brittany Nelson Joanne Nelson Nancy M. Chapman Steven I. Shapiro Kurt W. Nelson Jennifer Cowell Elisha Sivils Michael Nelson Colin Dewyea Vickie Smith Amy Nelson Thad H. Doumar Frank Stapanowich John Avelis Courtney R. Doyle Bethany Stapanowich Tony Olcott Susan Edwards Doug Streit Ruth Avelis Christopher D. Flood Katie Streit Bill Groeninger Billy R. Garland Alix Streit Portsmouth, VA Paula Graham Doug Streit Rhonda Double Kenneth C. Hartford Sarah Streit Blake K. Laing Nancy H Heely Terence S. Toatley Virginia Beach, VA Tony Heimer Thomas Vizioli, Jr. Michele W. Soady Jesse Rodriguez Nicholas L. Henney Tom Weeks Sarah Anderson John S. Hoover Sharon Z. Weeks Brenda L. Lawhorn Nancy P. Jones Doug Wiles Rachel Blair Tessa K. Jones Connor Wiles Ryan Malarkey Richard A. Jorgenson Brendan Wiles Anthony J. Azzarello James M. Kinzel Fara Wiles Monica Roach Jeannine A. Kinzel Melissa Williams Andrew John Arnell John E. Knight Laura Williford April Aralar Mark K. Lakey David Hodge Rhonda Caswell Martin Hine Katelyn Alexis Delaney Samuel Arnell Amanda Meyers

12 The RUNDOWN - August 2009 Tidewater Striders Training Sites Weekday Training Weekend Training Location: Seatack Recreation Center Location: Visitor’s Center of First Landing State Park Coached Swim Workout by Betsy Durrant Days: Saturdays Days: Monday & Wednesday Time: 7:00 AM Time: 6:30 - 7:30 PM Distances: Varies. We run from 12 to 20 depend- Pace: All levels welcome! ing on training for Reason to swim with us: The only way to improve Pace: Generally 9:30 miles your swim split is to swim, so join us in the water for a Number of runners: Varies. Ranges from 4 to 10 coached workout. The cost is $3 per class; punch cards Reason to run with us: We run at a pace representa- are available at the front desk. tive of middle of the pack marathoners and are a diverse Contact: Betsy Durrant ([email protected]) group with discussions that include anything. We even Location: Group meets at Running Etc, 1707 Colley discuss politics and religion. Ave., Norfolk. Contact: Rich Hildreth @ 481-9027 or 377-4130 Days: Tuesday and Thursday evenings [email protected] or Doug Time: 5:30 PM. Dugroo [email protected] Tuesday workout: 5-8 miles total interval distances Location: Final Kick Sports at Great Neck, VB range from 400 meters to 1 mile. The workouts are Days: Saturday morning located on a measured Graydon Ave.“street course” in Time: 7:30 AM West Ghent. Geared for runners with 5K pace of 5:30 to Distances: Long run in First Landing State Park 9:00 minutes per mile pace. Pace: All ability levels and paces Thursday workout: 6 to 10 miles. Training runs, tempo Number of runners: Anywhere from 30 – 60 runners runs, or depending on a group’s desires, just an easy run. Reason to run with us: Great social atmosphere with a Pace varies from 5:30 to 9:45 minutes per mile. wide range of ability levels. Number of runners: 15 to 30 Contact: Final Kick Sports 757-481-3400 Reason to run with us: Improve your race times by running a structured workout and meet other runners Sources for Group Workouts: with similar goals. Check the websites at www.fi nalkicksports.com and www. runningetc.com for more information on group training. Contact: Running Etc, 627-1500 Walker Training and WorkoutsThe Strider Walkers Location: Running Etc at Virginia Beach, Regency hold many informal walks with various starting points, distances and Hilltop Shopping Center, 1940 Laskin Road Suite 308 paces. If you’d like to be notifi ed of any walks being held contact Cindy Days: Wednesday evenings Williams at [email protected] to be added to their distribution list. Time: 5:30 PM. Training Run: 4 to 8 miles easy run Pace: 7 to 10 minute mile The Tidewater Striders Training Sites column is Number of runners: 10 to 15 designed to list training sites organized by Tidewater Reason to run with us: mid week run with a fun group Strider members throughout the Southside Hampton Contact: Mark @ Running Etc, 491-2340 Roads area. It complements information provided on the Tidewater Striders website. If you want to list a training Hampton Roads Runners - HRR site, simply forward the information to newsletter@ The Hampton Roads Runners is an informal running group designed TidewaterStriders.com prior to the 15th of the month. to give runners in the Hampton Roads area a chance to run, share Please notify us of any changes. training advice, and motivate each other. We meet in different One Time Training Events may also be listed. areas in Hampton Roads throughout the week.. A number of us run the local races in the area, so a good percentage of the races you can fi nd someone from our group there. We are a very social fun group of runners that like to run with others. We welcome all ability levels and offer more opportunities to meetup as we grow. Our website is www.meetup.com/hamptonroadsrunners

13 The RUNDOWN - August 2009 2009 Running Grand Prix Standings Thru CHKD RunWalk for the Kids Points Points ERR 10K ERR 10K Volunteer Volunteer CHKD 8K CHKD 8K Total Races Total Races Total Suffolk YMCS Suffolk 5K YMCS Suffolk 5K Shamrock Marathon Shamrock Marathon Last Name First Name Series 20K Tune-Up Series 25K Tune-Up Last Name First Name Series 20K Tune-Up Series 25K Tune-Up OOPENPEN FFEMALEEMALE MIDLAND KATIE 12 1 12 HUBBARD CHRISTINE 50 10 10 12 12 12 5 106 MOSTEK CRYSTAL ANN 10 1 10 JELLIG JENNIFER 15 15 20 3 50 2200 - 2244 MaleMale LAFFERTY DANIELLE 12 20 2 32 MITCHELL MIKE 50 20 20 2 90 BALL JULIE 10 15 2 25 MIDLAND ANDREW 20 1 20 TUBBS LORI P P 20 3 20 BRYAN PATRICK 15 1 15 YORK RUTH P 20 2 20 2255 - 2299 FemaleFemale FERTITTA EMILY 8 10 2 18 FERTITTA EMILY 20 20 2 40 BLUMENTHAL JULIE 8 10 2 18 VERDIRAME CLAUDIA 20 15 2 35 DELANEY NANCY 15 P 2 15 PORTER CHRISTY 12 20 2 32 ALLMAN TERESA 12 1 12 ATKINS SHELLEY 15 15 2 30 BORKMAN KELLY P P 8 3 8 SIVILS ELISHA 20 1 20 URWIN JULDY 8 1 8 GERLOFF HANNAH 20 1 20 KOPECKY DEBORAH P 8 2 8 DERNER KATE 15 1 15 OOPENPEN MMALEALE KING BETH P 15 2 15 GIBSON PETE 50 20 15 15 8 12 5 120 PALLUCH KATE 12 1 12 SPEIRS STEVE 50 12 12 15 12 P P 6 101 CONNOLLY CARRIE 10 1 10 CHOREY BILLY 15 20 20 20 P 8 6 83 WARNOCK AMBER 8 1 8 NEESON TOMMY 50 8 P 2 58 2255 - 2299 MaleMale CARROLL RYAN 20 20 2 40 CHOREY BILLY 20 20 20 20 15 15 6 110 DOAN CALEB 15 15 2 30 GUERRA CHRISTIAN 15 15 15 3 45 MARSHALL DOUGLAS 10 10 2 20 CARROLL RYAN 20 20 2 40 EDWARDS BILLY 12 1 12 DOWNS JEREMY 12 12 2 24 GUERRA CHRISTIAN 12 1 12 POPOV ALEXEY 12 12 2 24 LOMOGDA JOHN 10 1 10 BRUCKNER MATTHEW 12 8 2 20 MELROSE GRAEME 10 1 10 ACKERMAN BRIAN 10 10 2 20 MIDLAND ANDREW 10 1 10 PHILLIPS LAWERENCE 10 1 10 SCHABRON ROBERT 10 1 10 LEVY ANDREW 10 1 10 BRYAN RUFF 8 1 8 HAYDEN EDWARD 10 1 10 LEIDING JON 8 1 8 CLOVER JEREMY 8 1 8 FERGUSON EDWARD 8 1 8 REESE RYAN 8 1 8 MMASTERSASTERS FFEMALEEMALE 3300 - 3344 FemaleFemale MATHEWSON BARBARA 50 8 8 12 3 78 JELLIG JENNIFER 20 20 20 3 60 KOPECKY DEBORAH 20 20 15 3 55 LAFFERTY DANIELLE 10 15 15 20 4 60 TUBBS LORI P P 20 12 15 5 47 SIMMONS ERIN 8 12 10 3 30 BORKMAN KELLY 15 10 20 3 45 BALL JULIE 15 20 2 35 DELANEY NANCY 20 10 2 30 BLUMENTHAL JULIE 15 15 2 30 ARMISTEAD LISA 15 12 2 27 NICHOLSON JESSICA 12 12 2 24 EHRMENTRAUT BARRIE 10 12 2 22 WISE DOROTHY 20 1 20 URWIN JUDY 20 1 20 ALLMAN TERESA 15 1 15 MCALLISTER-MOR KATHLEEN 15 1 15 MILLER HEATHER 12 1 12 WARE ELIZABETH 15 1 15 HANLEY-YANIK JENNIFER 12 1 12 MEIEROWITZ BARBARA 12 1 12 HODAPP HEIDI 10 1 10 LEWELLYN KRISTA 12 1 12 CRISWELL SHIRLEY 10 1 10 BROTHERS BETTY 10 1 10 ANSAROV SONYA 8 1 8 WILLS KAREN 10 1 10 VAN SLOUN KRISTIN 8 1 8 RANDOLPH AMY P 10 2 10 SOMMER DEBRA 8 1 8 3300 - 3344 MaleMale SPEIRS ALLY 8 1 8 SCHABRON ROBERT 50 15 20 20 20 15 20 6 160 WRIGHT KATHY 8 1 8 RUFF BRYAN 20 12 15 3 47 O'BRIEN KELLY P P 8 3 8 MANNY MARK 15 10 12 3 37 EDWARDS BILLY 20 1 20 MMASTERSASTERS MMALEALE WOODARD BRANDON 12 P 2 12 GIBSON PETE 50 20 20 20 15 20 5 145 HODAPP HOWIE 10 1 10 SPEIRS STEVE 50 15 15 20 15 12 12 6 139 MALONEY CHIRS 8 1 8 NEESON TOMMY 50 15 P 2 65 POST CHAD 8 1 8 FERGUSON EDWARD 12 8 12 8 8 4 48 LOMOGDA JOHN 20 15 2 35 3355 - 3399 FemaleFemale ROUNSAVILLE DICKEY 10 10 3 20 YORK RUTH 8 10 12 20 20 5 70 ADAMS JOHN 10 10 2 20 PAK COLLEEN 20 20 20 3 60 LEIDING JON P 12 2 12 CRUMPLER DANIELLE 10 15 15 15 4 55 HART BILL 10 P 2 10 HAGEL SUSAN 12 12 10 12 4 46 DUFFY JIM 8 1 8 SLEASMAN HEIDI 20 P 2 20 UNDERWOOD MICHAEL 8 1 8 KELLY KRISTEN 15 1 15 ROCHA PETRA 15 1 15 1199 & UnderUnder FemaleFemale HOLLERAN THERESA 12 1 12 DEMMERLE AMANDA 20 1 20 RAFFERTY WENDY 10 1 10 MITCHAM MADDIE 20 1 20 EDDY ANGELA 10 1 10 URICK HAILEY 15 1 15 PATH MIRIJANE 8 1 8 RERRAS HELENA 15 1 15 WAILD HEATHER 8 1 8 1199 & UnderUnder MaleMale ZOOK JUDY 8 1 8 DOAN CALEB 20 20 2 40 MORRISE DIANNE 8 1 8 GILLMAN BOB 20 1 20 3355 - 3399 MaleMale JONES MIKE 15 1 15 PHILLIPS DAVID 12 12 8 12 20 5 64 BORON JOSHUA 15 1 15 FARRELL BRIAN 8 12 10 12 4 42 BOWERS ALEX 12 1 12 MARSHALL DOUGLAS 20 20 2 40 BORON ZAC 12 1 12 COBB BRIAN 15 15 2 30 JONES SCOTT 10 1 10 GROSS CHRISTOPHER 15 15 2 30 ORGNON CHRISTOPHER 10 1 10 HARRIS JONATHAN 10 20 2 30 GREMMINGER Mason 8 1 8 PAYNE MICHAEL 20 1 20 2200 - 2424 FemaleFemale TOMAYO ROMMEL 10 8 2 18 HUBBARD CHRISTINE 20 20 20 20 20 5 100 KIRKMAN ROBERT 15 1 15 McFIE LAURA 15 1 15 SMITH GREG 10 1 10 14 The RUNDOWN - August 2009 Points Points ERR 10K ERR 10K Volunteer Volunteer CHKD 8K CHKD 8K Total Races Total Races Total Suffolk YMCS Suffolk 5K YMCS Suffolk 5K Shamrock Marathon Shamrock Marathon Last Name First Name Series 20K Tune-Up Series 25K Tune-Up Last Name First Name Series 20K Tune-Up Series 25K Tune-Up JONES DEWEY 10 1 10 CALVERT MARY ANN 10 1 10 SEARING JOHN 8 1 8 PATTERSON MISSY 8 1 8 ZOOK DAVID 8 1 8 THOMAS CAROLINE 8 1 8 4400 - 4444 FemaleFemale 5500 - 5544 MaleMale ARMISTEAD LISA 50 15 15 2 80 GIBSON PETE 50 20 20 20 20 20 5 150 SPEIRS ALLY 50 20 1 70 RANDOLPH TOM 12 12 20 15 4 59 BORKMAN KELLY 20 15 20 3 55 FARISS RENE 8 15 10 3 33 EHRMENTRAUT BARRIE 15 20 2 35 EBERT DAVE 15 10 2 25 DELANEY NANCY 20 12 2 32 WESTFALL TIM "PELVIS" 12 12 2 24 URWIN JUDY 10 20 2 30 BORON MIKE 8 15 2 23 O'BRIEN KELLY 8 8 12 3 28 VENANZI BRUCE 8 12 2 20 RUDOLPH AMY 10 15 2 25 HAILE FESSHAYE 15 1 15 ABENIR BELLE 12 12 2 24 VAN DERVEER GARY 15 1 15 LEIDING CHRISTINE 10 10 2 20 KUETHER BRAD 10 P 2 10 STONE VIRGINIA 15 1 15 STERN ROBERT 10 1 10 PRICE MARIE 12 P 2 12 GREENWOLD BRYON 10 1 10 McFARLANE CHRISTINE 12 1 12 KHAN JAMIL 12 1 12 LONG LINDA 10 1 10 GRESCOCK JOHN 10 1 10 CONE DAWN 8 1 8 HEIMER TONY P P 8 P 4 8 FOSTER SANDRA 8 1 8 PRICE JOHN 8 1 8 LEE KAREN 8 1 8 HULBERT BRIAN 8 P 2 8 4400 - 4444 MaleMale 5555 - 5599 FemaleFemale SPEIRS STEVE 50 20 20 20 20 15 15 6 160 MATHEWSON BARBARA 50 20 20 20 3 110 NEESON TOMMY 50 15 10 2 75 GUSTAFSON JOAN 15 15 20 3 50 FERGUSON EDWARD 15 15 15 12 12 5 69 SOMMER DEBRA 15 12 20 3 47 GRIESER LIAM 8 8 P 3 45 KEALLY MARYANN 12 15 12 3 39 LOMOGDA JOHN 20 20 2 40 PLUM ROSEMARY 10 10 12 3 32 SCHINDLER CHARLIE P 12 12 3 24 MURPHY BARBARA 20 1 20 TRUE LEE 12 10 2 22 WEEKS SHARON 15 1 15 DANIELS MIKE 12 1 12 MUSTIN DEBROAH 10 1 10 KOTTMER MIKE 10 1 10 5555 - 5599 MaleMale MARTIN STACIN 10 1 10 BACHMAN GENE 50 15 12 15 15 4 107 ELDER JON 10 1 10 DUFFY JIM 10 10 12 20 20 20 6 92 KOETMER MICHAEL 10 1 10 WITTENBURG SAM 50 10 1 60 CONE JAMES 8 1 8 MURPHY TOM 20 20 15 3 55 SACKETT LUCK P P 8 3 8 RANTANEM ROBERT 8 8 8 12 4 36 4455 - 4949 FemaleFemale VERDIRAME JOE 15 10 2 25 McLEOD BEE 50 15 1 65 WILLIS JOHN 20 1 20 TUBBS LORI 12 12 20 20 20 5 84 BEATTY DEAN 15 1 15 KOPECKY DEBBIE 20 20 20 3 60 KING RAY 12 1 12 SEREX CARLA 15 8 15 3 38 GIBSON LES 12 1 12 JEFFERS JENNIFER 10 8 12 3 30 DAVIS DANIELLE 10 1 10 FOREHAND RUTH 8 10 2 18 WHITE LES 8 1 8 BARGLOF LISA 15 1 15 6600 - 6644 FemaleFemale LEWELLYN KRISTA 15 1 15 BROTHERS BETTY 20 15 20 20 4 75 WARE ELIZABETH 15 1 15 KRUGER-WILLIAMS JEANNE 15 20 2 35 WHITE SHERRY 12 1 12 HALL SUSAN 15 20 2 35 WILLIAMS MICHELLE 12 1 12 STARK BARBARA 20 1 20 NOONAN MARY 10 1 10 EARLY KATHY 15 1 15 BAUMANN PATRICIA 10 1 10 FISHBURNE HARRIETTE 12 1 12 CUNNINGHAM CAROLYN 8 1 8 HALLEY MARGARET 12 1 12 4455 - 4949 MaleMale 60 - 64 Male BRUNNER BOB 50 8 P 20 P 10 5 88 PATTERSON MARK 50 12 15 15 10 4 102 PATTERSON STEVE 50 12 15 2 77 CELESIA ANGELO 50 15 15 12 3 92 ADAMS JOHN 20 20 2 40 HILDRETH RICH 50 8 12 2 70 UNDERWOOD MICHAEL 15 12 12 3 39 HART BILL 20 20 20 3 60 ROUNSAVILLE DICKEY 20 15 2 35 SCUDDER STEVE 50 P 8 P 3 58 LEIDING JON 20 P 2 20 DICARLO JOHN 20 20 12 3 52 MOORE MARC 20 1 20 TAYLOR JAY 15 8 15 3 38 STARCHER RICK 10 10 2 20 COLEMAN JIM 10 12 10 3 32 BROWN BRIAN 15 1 15 HIGGINS MALCOLM 8 10 12 P 4 30 RODRIGUEZ MICHAEL 15 1 15 GREENWELL KENNETH 20 1 20 DUETSCH BRIAN 15 1 15 BARAKEY AMIELE 10 1 10 ROBINSON MIKE 12 1 12 CONNELLY RALPH 10 1 10 PRICE WILLIAM 12 P 2 12 BROWN JIM 8 1 8 O'SULLIVIAN JOHN 10 1 10 MANZIE ALAN 8 1 8 EDWARDS GENE 8 1 8 6655 - 6699 FemaleFemale LANG SCOTT 8 1 8 TODY CAROLINE 20 20 2 40 BETHUNE SAM 8 1 8 SANDERS FRANK 8 1 8 6655 - 6699 MaleMale FITZGERALD PRESTON 50 20 20 8 20 4 118 5500 - 5454 FemaleFemale MOSTEK WALTER 50 10 10 20 12 4 102 STERN ANN 50 12 20 20 3 102 BERRY DOUG 50 15 15 10 3 90 THOMSON EVIE 50 15 1 65 MUNDAY JOHN 50 12 12 15 3 89 NASH KATHY 50 8 1 58 PATTON TOM 50 20 1 70 SYKES CATHIE 20 15 2 35 FISHBURNE GARY 15 1 15 HEELY NANCY 10 15 10 3 35 DEPUE ALTON 12 1 12 SNEAD SUSAN 8 12 10 3 30 POWER GINGER 20 1 20 7700 andand AboveAbove FemaleFemale MCALLISTER-MOR KATHLEEN 20 1 20 ELY PAULINE 20 20 20 3 60 WRIGHT KATHY 20 1 20 7700 andand AboveAbove MaleMale PALLUCH LINDA 15 1 15 CATOE CHRIS 50 15 15 15 15 4 110 WILLIS KAREN 15 1 15 LOUGEE DUANE 20 20 20 20 20 5 100 FOX LINDA 15 1 15 POLINSKI JOSEPH 12 12 20 12 12 5 68 HULBERT MARY JO 12 1 12 RUCKA EDWARD 15 8 2 23 LEAR REBECCA 12 1 12 JEFFERSON EDWARD 10 8 2 18 WILLS KAREN 12 1 12 RATAJCZAK STEPHEN 10 1 10 CELESIA SHERRY 10 1 10 NARCISCO CELESTNO 10 1 10 15 The RUNDOWN - August 2009 The Athlete’s Kitchen - Sports Nutrtion News from the ACSM Copyright: Nancy Clark MS, RD CSSD, July 2009 The American College of Sports Medicine rinse, they were able to run 365 meters Training (ACSM) is the world’s largest sports longer in the hour. • Many youth swimmers spend hours medicine and exercise science organization. • An effective sports drink needs to be training for relatively short competitive At ACSM’s annual meeting in Seattle, rapidly absorbed. Adding sodium (40 to 165 events. A six-week study with 9 to 12 year May 27-30, 2009, over 5,000 exercise mg) to the beverage does not signifi cantly olds suggests high intensity/low volume scientists, sports dietitians, physicians and slow absorption. (1973) training offers the same effects as lower health professionals gathered to share their intensity/high volume training (27 vs. 57 research. Here are a few of the nutrition • Runners who compete in the heat might km/six weeks)—but in far less training highlights. More highlights are available at wonder if they can “hyper-hydrate.” Yes; time. www.acsm.org (click on “news releases”). drinking a sports drink with double and triple the standard amount of sodium Calories Supplements contributed to retaining 25% and 35% • How may calories are burned when lifting • Many athletes believe protein supplements more water (12 and 17 ounces; 340 and 480 weights? Female subjects burned ~100 are needed for building muscle. Yet, a study ml) than the standard sports drink. calories and the males ~ 210 in the half- with college football players indicated hour session with two sets of 10 reps and 8 no performance or muscle-building • About 25% of athletic trainers use pickle different exercises. But, if you subtract the advantages from taking recovery protein juice to treat muscle cramps. Some report 1 calories they would have burned just sitting in the form a commercial supplement as to 2 ounces of pickle juice relieves cramps quietly, they burned only ~70 (females) compared to standard food. within 35 seconds. The mechanism is and ~160 (males) additional calories illusive because rapid relief must mean that • Colorful fruits and berries, including pickle juice empties from the stomach very • Participants in the Western States 100 tart cherries, have anti-oxidant and anti- quickly. Yet, research indicates pickle juice Mile Run burned about 15,850 calories in infl ammatory properties. Runners who empties very slowly from the stomach. about 27 hours. This averaged about 600 drank two 10.5 ounce bottles of tart cherry calories/hour. That’s a lot of food! juice for one week before the 192 mile Mt. • “LactAway” is a sports supplement that claims to reduce blood lactate. A study with • Severely obese people may need about Hood to Oregon Coast reported 1800 calories just to be alive, and about less post-race muscle pain than the placebo highly trained kayakers does not support that manufacture’s claim. 3,200 total calories a day. They don’t gain group. weight just smelling cookies... • Black currants may also help reduce • Chocolate milk is a good recovery choice. Cyclists did an exhaustive bike ride, Students oxidative stress. Cyclists who consumed • Exercise improves learning. Movement a pre-hard ride dose of black currant recovered with equal amounts of carbs in chocolate milk or a commercial recovery and physical activity in third graders has extract (the equivalent of about 1.2 cups of been linked with higher scores on tests currants), experienced less oxidative stress. drink, and then the next day did a time trial. The commercial drink offered no additional involving problem solving. Among college • Research suggests food tends to be more benefi ts. Save your money! students, those who spend more than three health-protective than supplements. Taking hours/day studying or have a grade point high doses of C (2000 mg), E (800 IU), • Glutamine is reported to enhance average of at least 3.5 are more likely to be A (3000 IU), and selenium (200 micro-g) recovery by reducing post-exercise physically active than students who study for six weeks offered no benefi ts to trained infl ammatory responses. A study that less and get lower grades. compared a carbohydrate+essential amino cyclists in terms of antioxidant effects and • While American college students tend suppressing oxidative damage. acids beverage with or without glutamine taken during and after exercise offered no to exercise for weight control, fi tness and • Almonds (and all nuts, for that matter) additional recovery benefi ts. physical attractiveness, Chinese college are a positive addition to a sports diet. For students tend to exercise for health and four weeks, elite cyclists enjoyed about • Anemia is a problem for many female enjoyment—sustainable reasons to 60 almonds a day (~450 calories) prior to athletes. Of 153 female soldiers starting exercise! basic training, 37% were iron defi cient meals. They increased their anti-oxidant Women capacity 43% after a time trial as compared (serum ferritin <12 ng/mL). The women who took an iron supplement (100 mg • The Female Athlete Triad refers to the to the group who ate an equal number of common problem of inadequate calorie calories from cookies. They also improved ferrous sulfate) improved their two-mile run-times by 86 seconds as compared to intake, loss of menses, and stress fractures. their time trial distance by 5% compared to The fi rst line of treatment is increase the cookie group. the iron defi cient women who were given no iron pills. Low ferritin is associated with calorie intake or reduce expenditure by • Just rinsing your mouth with a sports drink feelings of depression and fatigue. exercising a little less. Strength training may help you run faster! After an overnight can help reduce the risk of stress fractures. fast (13-15 hours without food) and before • During endurance exercise, consuming Runners with more muscle tissue tend to and during a one hour time trial, 10 trained carbs in the form of an energy bar, a gel have higher bone density. Dense bones are runners rinsed their mouth for fi ve seconds or a sports drink are all equally effective. healthy bones! with a sports drink or a placebo, and then That is, they all get burned for energy at a spit it out. With the sports drink mouth similar rate. 16 The RUNDOWN - August 2009 • Fitness is more important than fatness. Unfortunately, only about 9% of Americans Lower-crossed syndrome…what is it? are “fi t but fat” as compared to 30% who By: Amanda J. Meyers, D.C. are “fi t and not fat”. Running can do all kinds of good things for the body creating a greater curve in the low back. The increased that improve health. Proper activation of the muscles curve places considerable strain on the low back. Also, Nancy Clark, MS, RD, CSSD (Board is necessary for the health of the body’s muscles and the joints such as the knees, hips, sacroiliac joints Certifi ed Specialist in Sports Dietetics) joints. Unfortunately, more often than not, muscles and more can become sore and possibly progress to counsels both casual and competitive are improperly activated and over time that leads to instability from the chronic stress and cause changes athletes in her private practice at muscle and joint pain and altered running mechanics. in your running mechanics resulting in many other When the imbalance happens in the legs and pelvis, it problems. Healthworks, the premier fi tness center is called “lower-crossed syndrome. in Chestnut Hill MA (617-383-6100). Her How do you treat or prevent lower-crossed syndrome? Sports Nutrition Guidebook, and food guides What muscles are affected? Your hip fl exors (in the Proper exercises and stretching are keys to treatment. for new runners, marathoners, or cyclists front) and your hip extensors (in the back) are the Focus on stretching the hip fl exors and strengthening primary culprits for the muscular imbalance that the hip extensors. Also, strengthening the abdominals are available via www.nancyclarkrd.com. causes many problems among runners. The hip fl exors with exercises like pelvic tilting can help take some See also sportsnutritionworkshop.com. are tightened from activities such as running or from of the pressure off the low back. Spinal manipulative lack of activity and sitting. The hip extensors get treatment is always benefi cial to promote proper Newsletter Stuffi ng continually stretched from the same activities. Posture joint movement in the low back and sacroiliac joints Thanks for the July 09 Stuffi ng go to: plays a very important role with those muscles as as well as to show you the correct stretches. Keep well as resulting in weakened abdominals that allow your shoulders back, your back strong and run with Rundown Stuffi ng Volunteers the stomach to protrude forward slightly and, thus, strength! Chris Catoe reactively tightened back muscles. If there is an imbalance between the muscles in the front and those Dr. Amanda J. Meyers is a chiropractor in the Jim Coleman in the back over time, symptoms of muscle and joint Red Mill area of Virginia Beach. Located at 2004 pain start appearing. Sandbridge Rd, Suite 103, she practices within Body Bob Curtin, Jr. Logic Massage alongside massage therapists and Glenda Dennison How do you know if this is happening to you? Have Jim Browning, Active Release Technique Specialist. a friend take a look at your own posture. The body’s She works with a wide-range of patients, including Rene Fariss response to the different levels of muscle tightness and athletes of all levels. weakness is not favorable. The pelvis will tilt forward Don Greene Donna Kust Duane Lougee As of JUNE 2009 Barb Mathewson* John Munday New Membership Application Bob Rantanen Barbara Stark Please use the new application in this Rundown when renewing James Stark and/or signing up new members. The USPS option of receiving your Rundown has been eliminated. PickUp/Delivery - Rich Hildreth Mailing - Rich Hildreth Label Printing - Cathi Reade *Coordinator 'MJHIUTPGGBODZEFQBSUJOHEBJMZ Flutter Fantasy: e-Rundown A Butterfly Exhibition If you did not receive the e-Rundown link that means that the Striders do not have an e-mail address in the system for you or it is not correct. If this is the case, please e-mail June 14 – Sept 7 Cathi Reade, Co-Membership Chair/ Database Administrator at cathireade@ cox.net with your information. Thanks in advance for your assistance.

17 The RUNDOWN - August 2009 Allen Stone Memorial Events July 18, 2009 - Virginia Beach, VA Run Swim Run Finishers: 199 5k Finishers: 271 1 Mile Finishers: 47

FFEMALEMAL E AAGEGE GGROUP:ROUP: 3355 - 3399 PPll RRunnerunner A Agg T Timeime 1 JULIE ROSE 37 54:09 OOVERAVERA LLLL MALEMALE RRESULTSESULTS Volunteers MMALEALE AAGEGE GGROUP:ROUP: 4400 - 4444 1 JOHN LOMOGDA 40 38:38 1 KEVIN MARTINGAYLE 42 44:57 2 MICHAEL SCIBELLI 24 39:27 Rick Brown# 2 DAN NEULAND 44 49:16 3 BRIAN BORTELL 46 41:19 3 PAUL SAKSVIG 43 49:37 OOVERAVERA LLLL FEMALEFEMALE RRESULTSESULTS Sharon Brown 4 MITCH CUTHRIELL 44 52:17 1 CATHERINE WILLIAMS 27 46:21 5 KEVIN NORRIS 42 55:30 2 JESSIE PAINTER 25 46:23 Kevin Brunick 6 HUNTER SHIREY 40 57:55 3 ASHLEY SEYMOUR 24 47:30 Dan Edwards* 7 BEN VENUTO 43 61:40 MMALEALE AAGEGE GGROUP:ROUP: 1111 - 1122 8 CHRIS RUFFIEUX 43 63:59 1 JEFFREY LECKRONE 12 50:24 Sue Edwards 9 BRUCE WILLIAMS 41 67:19 2 HARRISON MARTINGAYLE 11 53:50 10 STEPHEN DURR 42 73:39 11 CHRIS POULUS 40 79:54 MMALEALE AAGEGE GGROUP:ROUP: 1133 - 1144 Eddie Escobar 12 MATTHEW LEBLANC 42 82:47 1 BRANDON WINTERS 14 45:46 Evie Foster FFEMALEMAL E AAGEGE GGROUP:ROUP: 4400 - 4444 FFEMALEMAL E AAGEGE GGROUP:ROUP: 1133 - 1144 1 ELLEN RUDDOCK 42 59:36 1 MADELEINE MITCHAM 13 76:45 Dave Harrah 2 LYNN SAURO 41 60:22 MMALEALE AAGEGE GGROUP:ROUP: 1155 - 1199 3 SANDRA PRYOR 42 66:13 1 J ON WINTERS 17 45:38 Brad Kuether 4 BEVERLY COOSE 40 69:42 2 JORDAN SONORA 19 47:18 5 LISA ARMISTEAD 44 73:29 3 ANDREW REDILLA 15 48:31 Lori Tubbs 6 GLENDA DENNISON 43 78:39 4 JASON DOWNEY 19 51:41 MMALEALE AAGEGE GGROUP:ROUP: 4455 - 4499 5 COREY SALDANA 19 63:37 Chris Wang 1 T ROY JARRETT 48 41:20 FFEMALEMAL E AAGEGE GGROUP:ROUP: 1155 - 1199 2 FRED JOLLY 48 44:07 1 ESTELLE MESUREUX 16 51:46 Sarah Wells 3 TODD REACH 46 46:28 2 HOLLIE HEIMER 19 53:11 4 MARK SHEA 45 46:31 3 JESSICA DOMBROWSKI 19 57:31 *Coordinator 5 DAVID BOSTIC 47 48:38 MMALEALE AAGEGE GGROUP:ROUP: 2200 - 2244 #Results 6 GLEN KNUTSON 46 52:12 1 R YAN DAVIS 23 46:32 7 JAMES HARRIS 48 54:34 2 TIMOTHY ROWLAND 22 55:33 8 CHIP CUNNINGHAM 47 54:35 3 MIKE MITCHELL 21 58:55 8 BEN SPECKHART 32 64:14 9 THOMAS MIKLOS 45 58:03 4 MATT GILLER 21 60:15 9 TODD BOWEN 32 66:35 10 BRIAN GROGAN 45 61:49 5 ADAM TRAUB 20 61:27 10 BRIAN MAHAN 32 68:09 11 DAVE LECKRONE 45 65:02 6 JUSTIN ROBINSON 23 72:13 11 CYRUS SHOKARI 34 70:02 12 MICHAEL SIMMONE 45 67:36 7 RICHARD SIEMIENIAK 23 85:01 FFEMALEMAL E AAGEGE GGROUP:ROUP: 3300 - 3344 13 JAMES LESOINE 45 70:23 8 JAMES THORPE 24 86:25 1 CHIO HATAKEYAMA 34 51:44 14 FRED WALKER 48 77:44 FFEMALEMAL E AAGEGE GGROUP:ROUP: 2200 - 2244 2 ALEXANDRIA FRISCH 30 51:51 15 CHUCK RATTE’ 49 81:46 1 STEPHANIE GRIMES 22 49:43 3 LAURA MCGREEVY 33 52:20 FFEMALEMAL E AAGEGE GGROUP:ROUP: 4455 - 4499 2 ANNA BLOUNT 23 52:10 4 JANET DIERSTEIN 30 52:26 1 BRENDA BARRERA 46 54:51 3 MEAGHAN MCINTYRE 24 53:12 5 JAMIE DOCKIEWICZ 32 54:26 2 ANN STAFFORD 48 66:26 4 CHRISTINE HUBBARD 20 60:46 6 LARAMIE LOGAN 30 56:04 3 ELLYN HEYMANN 46 67:02 5 EMILY RANSONE 24 64:48 7 COLLEEN KOVACH 33 59:02 4 JAMIE CURRAN 45 72:06 6 CHERIE RATTE’ 23 65:16 8 JANA POCHARSKY 31 59:38 MMALEALE AAGEGE GGROUP:ROUP: 5500 - 5544 7 JORDAN CLAY 21 82:33 9 MORGAN DANIELS 33 60:53 1 RAY MCDANIELS 50 43:27 MMALEALE AAGEGE GGROUP:ROUP: 2255 - 2299 10 CAROLINE JENSEN 33 61:48 2 GARY VANDERVEER 52 47:46 1 SCOTT RHODES 25 43:06 11 LAUREN DANAHER 30 62:30 3 TONY HEIMER 51 53:11 2 PAUL MCGRAW 27 47:38 12 CATHARINE RYUN 33 62:57 4 RENE FARISS 53 55:20 3 BRIAN MYERS 25 48:00 13 BONITA DUPRE 33 63:27 5 DUFFY DRUM 54 57:50 4 MATT BRADY 26 55:48 14 DONNA LEWIS 34 64:41 6 GARY SEARCY 53 59:56 5 DAVID FOLEY 29 57:56 15 JEANTELLE DUHON 31 64:43 7 ED SCHAVIONI 53 63:31 6 SHANE DANAHER 28 58:28 16 STEPHANIE PARKER 30 64:51 8 TIM GOSNELL 51 66:59 7 WILL ROSEBOROUGH 28 59:26 17 MEGAN HUNT 32 68:07 9 GEORGE NELSEN 54 75:41 8 STEPHEN FERGUSON 29 69:06 18 REBECCA ZIMMERMAN 30 70:12 10 BRUCE HEYMANN 50 85:52 9 ANDY WINZ 28 73:14 19 CHRISTINA GORAL 30 71:51 20 CRYSTAL STEEN 32 73:04 FFEMALEMAL E AAGEGE GGROUP:ROUP: 2255 - 2299 21 SARA OLSEN 31 75:16 1 ABIGAIL CAMPBELL 26 51:06 22 MARTHA BOHM 32 79:01 2 ERINN GRIMES 26 51:08 23 KIM LAMBRECHT 30 88:36 3 ELIZABETH COHEN 27 57:04 24 CHRISTINE MILES 31 91:20 4 KAREN SOUTHERS 29 58:12 5 JENNIFER COSCO 25 58:39 MMALEALE AGEAGE GGROUP:ROUP: 3355 - 3399 6 SARAH OREBAUGH 28 59:22 1 THOMAS DONOVAN 35 42:01 7 JESSICA TUTHILL 25 60:21 2 ROBERT SMITS 35 47:05 8 SHANNON RATTE 26 63:25 3 JERRY BERMAN 39 49:00 9 JULIA KAZIEWICZ 28 65:50 4 CHRISTOPHER DUPRE, MD 38 49:56 10 MARY ROBERTS 27 74:10 5 JOHN SAPIENZA 37 50:17 11 GINGER GIBBS 29 82:23 6 SAMMY HINKLE 37 52:34 12 GRIT PINCUS 28 92:24 7 PATRICK ROWLAND 36 55:55 8 RUBEN DEVALOIS 39 56:42 MMALEALE AAGEGE GGROUP:ROUP: 3300 - 3344 9 ANDREW HOFFER 35 57:15 1 JOEL BELL 34 41:58 10 MICHAEL SPECKHART 38 60:38 2 ENRIQUE TOMEU 32 44:16 11 J CHRISTOPHER WILLIAMS 37 64:03 3 DAN GULICK 32 46:17 12 MICHAEL PAYNE 37 70:59 4 DANIEL GERBER 30 50:44 5 LUCAS BABBITT 31 53:20 To the right, Brandon Wintersheads down 6 JEFFREY KEENAN 34 61:28 the beach in the fi rst leg of the Allen Stone 7 MATTY SPEIGHTS 30 62:38 RSR. 18 The RUNDOWN - August 2009

FFEMALEMAL E AAGEGE GGROUP:ROUP: 5500 - 5544 MMALEALE AGEAGE GGROUP:ROUP: 1133 - 1144 1 JUNE MCDANIELS 53 51:31 1 MATT SANKEY 14 18:32 2 SHERI SEGAL 51 62:10 2 TYLER JOHNSON 13 21:46 3 YASMIN MAY 52 83:26 3 ZACHARY BELAND 13 25:09 MMALEALE AAGEGE GGROUP:ROUP: 5555 - 5599 4 DEANDRE CORBE 13 26:25 1 GENE BACHMAN 56 52:45 5 JASON ROLLINS 14 27:01 2 FRED WAHLIG 56 56:01 6 ISHMAEL JOHNSON-BEY 14 29:03 3 ROBERT BOYCE 55 64:39 7 GRANT PHILLIPS 14 32:32 4 PETER FISHER 55 75:01 FFEMALEMAL E AAGEGE GGROUP:ROUP: 1133 - 1144 5 TOM MCANULTY 56 83:53 1 ALLISON SANDOVAL 14 36:02 6 BOB CURTIN 56 87:42 MMALEALE AGEAGE GGROUP:ROUP: 1155 - 1199 7 TOWNSEND BROWN 59 88:28 1 PATRICK JOHNSON 19 17:50 FFEMALEMAL E AAGEGE GGROUP:ROUP: 5555 - 5599 2 DAN POLANCO 17 18:30 1 SHARON WEEKS 55 67:52 3 DANIEL CATIZONE 15 20:29 MMALEALE AAGEGE GGROUP:ROUP: 6600 - 6644 4 GLENN BRADLEY 16 20:49 1 NICK MAY 60 58:57 5 MATT HEIMER 16 21:47 2 AMIELE BARAKER 64 72:49 6 AUSTIN PHILLIPS 17 25:54 3 STANLEY THIEN 60 82:46 7 WILLIAM BAKER 19 28:20 8 PAGE JOHNSON III 15 29:33 MMALEALE AAGEGE GGROUP:ROUP: 6655 - 6699 9 CHRISTOS PHILIPPOV 17 30:39 1 ROLAND SAMUELSON 69 58:37 FFEMALEMAL E AAGEGE GGROUP:ROUP: 1155 - 1199 Christine Hubbard fi nishes up the last leg AATHENTHEN A AAGEGE GGROUP:ROUP: 1 - 9999 1 ALISON WINGO 18 24:50 1 ASHLEY BARNES 25 58:48 at the RSR. 2 MELISSA OLSAAKOWSKI 16 26:20 2 KATIE TOWNSEND 31 65:40 3 JESSICA SANDOVAL 15 28:53 FFEMALEMAL E AAGEGE GGROUP:ROUP: 2255 - 2299 3 AMIE FERGUSON 31 69:05 4 MARISA PIERANGELINO 15 34:41 1 JENNIFER BARNETTE 28 21:58 4 LINDSEY BREEDEN 28 90:08 5 EMMA WAHLIG 15 35:13 2 MELISSA WETHERINGTON 25 25:32 5 TRACY ENDO 43 96:37 6 ERIN JOHNSON 17 49:45 3 LINDSEY TAYLOR 26 27:05 CCLYDELYDE SDALESDALE AAGEGE GGROUP:ROUP: 1 - 9999 MMALEALE AGEAGE GGROUP:ROUP: 2200 - 2244 4 KRISTIN FISHER 26 27:42 1 MARC LEVINE 36 48:01 1 MARK GUTIERREZ 24 19:20 5 AMANDA VENUTO 28 27:52 2 LEIF CENSON 45 55:50 2 DANIEL POLLI 23 23:46 6 LORI YOUNGSMA 28 29:56 3 CHET MEACHUM 38 57:21 3 WALKER FAISON 22 25:01 7 SARAH BEEMILLER 27 29:59 4 CHRISTOPHER GATES 25 59:59 4 CHRISTOPHER BLAKE 21 25:30 8 CORY COOPER 27 31:03 5 ERIK ANDERSON 25 64:49 5 SAMUEL CRAIG 23 34:36 9 ABBY FAISON 29 32:23 6 SHANE JENSEN 33 73:49 10 CHRISTINA DELAROSA 28 34:49 FFEMALEMAL E AAGEGE GGROUP:ROUP: 2200 - 2244 7 KEVIN GRIFFIN 34 81:43 11 ERIN FITZGERALD 29 46:28 1 WINDY SANTA CRUZ 21 20:26 8 JOHN LO 35 88:19 12 CARRIE BARNES 27 52:18 2 KRISTA SHEETS 23 22:38 MMILITILITARY-MALE ARY-MALE AGEAGE GGROUP:ROUP: 1 - 9999 13 SANDRA PETERS 28 54:28 3 CATHERINE DUFFY 24 23:23 1 JEFF KLEMMER 38 42:35 4 EMILY FISHER 21 26:04 MMALEALE AAGEGE GGROUP:ROUP: 3300 - 3344 2 SCOTT SANN 24 46:38 5 KELLI BRADY 21 27:46 1 ERIC JONES 34 19:36 3 BRYAN GEIGER 25 47:17 6 KATIE HARKINS 22 29:14 2 BRENT YOUNG 30 19:45 4 CHRIS GINGRICH 33 47:20 7 DANIELLE CARROLL 22 31:57 3 TIM NERONSKI 31 20:03 5 CHRIS DIAZ 20 48:41 8 LAUREN MAYES 21 34:17 4 CHAD MILLER 34 21:12 6 LANCE MCCANN 24 53:19 9 ASHLEY SCOTT 24 34:59 5 DARIUS DANIEL 33 21:58 7 BRYAN FOWLER 43 55:41 10 ROSALYN SINGER 24 37:06 6 JAMES WOODS 30 28:52 8 ARIC BAUDEK 37 56:47 11 CHRISTI MURPHY 21 53:38 7 JERIMMEY MOLINA 30 29:13 9 ROB WICKELHAUS 38 57:59 8 PAUL AGBOLI 33 29:17 MMALEALE AGEAGE GGROUP:ROUP: 2255 - 2299 10 CHRISTOPHER MCCALLA 30 58:06 9 DAVID MORIN 34 29:49 11 KYLE TADICEN 1 58:27 1 ALEXEY POPOV 26 18:18 12 CHRIS NORTON 28 60:20 2 JEREMY DOWNS 26 18:40 13 GEOFFREY GAGE 43 61:12 3 RYAN MELLOTT 29 20:37 14 CHRISTOPHER CRERAR 38 61:46 4 CORBIN DRYDEN 26 21:31 15 JASON FATCHETT 34 67:13 5 DANIEL VIRGETS 27 21:37 6 CHRISTOPHER STEWART 25 23:13 MMILITILITARY-FEMALE ARY-FEMALE AGEAGE GGROUP:ROUP: 11-99-99 7 SHAUN SHEPPARD 28 23:44 1 LISA GARCIA 39 58:08 8 TIM PRITCHARD 29 25:02 2 TIMOTHY BRANUM 59 64:06 9 BRANDON CRIST 25 25:13 3 CRISTAL ARMIJO 34 65:28 10 MATTHEW MORRISON 27 26:00 SSEALSEALS AAGEGE GGROUP:ROUP: 1 - 9999 11 BRYAN STERN 29 27:43 1 AUSTIN JACKSON 32 41:41 12 COREY PIERCE 29 31:04 2 RICK KAISER 47 50:23 13 YUVI CHAUHAN 27 33:31 3 BORIS SOTOMAYOR 35 57:27 4 CHRISTIAN HARTWELL 39 60:38

5K OOVERAVERA LLLL MALEMALE RESULTSRESULTS 1 RYAN CARROLL 26 15:26 2 LOUIE CATIZONE 22 16:51 3 PETE GIBSON 53 17:04 OOVERAVERA LLLL FEMALEFEMALE RRESULTSESULTS 1 RENEE HIGH 27 18:11 2 SIKA HENRY 25 19:38 3 AUTUMN KARWIEL 24 20:06 MMALEALE AAGEGE GGROUP:ROUP: 9 - 1100 1 JOSIAH RAMSAWH 10 22:31 FFEMALEMAL E AAGEGE GGROUP:ROUP: 9 - 1100 1 KAELYN KELLY 10 37:35 2 TAYLOR PATTERSON 9 46:32 3 ALEXANDRIA AUGUSTINE 9 46:45 MMALEALE AAGEGE GGROUP:ROUP: 1111 - 1122 1 KENNETH BRADLEY 11 39:17 Kathy Nash competes in the walking cat- 2 KALEEM JOHNSON-BEY 12 43:59 egory at the Allen Stone 5k. FFEMALEMAL E AAGEGE GGROUP:ROUP: 1111 - 1122 Andy Winz celebrates his fi nish at the Allen 1 ABBY LANE 12 34:44 Stone Run Swim Run. 19 The RUNDOWN - August 2009

FFEMALEMAL E AAGEGE GGROUP:ROUP: 3300 - 3344 MMALEALE AAGEGE GGROUP:ROUP: 4400 - 4444 MMALEALE AAGEGE GGROUP:ROUP: 5555 - 5599 1 MARYLENE LEBEAU 32 23:49 1 STEVE SPEIRS 42 17:35 1 DONNIE WYATT 55 21:22 2 MOLLY OSYF 31 24:44 2 KEITH GRAY 44 18:37 2 ROBERT RANTANEN 57 22:08 3 MALAIKA GASKINS 34 28:32 3 CHRIS CONE 43 19:27 3 LES GIBSON 55 25:16 4 RHODA CARROLL 31 30:59 4 MICHAEL MILLER 44 21:56 4 WADE CARROLL 57 25:53 5 HOLLY STALLWORTH 31 31:03 5 WILLIAM LAGERGREN 41 22:54 5 JOSEPH PIERZYNSKI 59 30:28 6 KARI DRISCOLL 31 31:40 6 CHRIS YOCUM 41 23:28 6 JEFF HARTENBERG 55 33:39 7 AMY JOHNSON 31 32:40 7 DAVID SHOUP 40 23:45 FFEMALEMAL E AAGEGE GGROUP:ROUP: 5555 - 5599 8 COURTNEY MOORE 31 33:24 8 JAMES KINZEL 42 23:46 1 JEAN BONE 56 25:10 9 ROSLYN GEORGOULIAS 34 33:26 9 ANDREW PUNZALAN 42 23:56 2 D. RUE MURRAY 57 43:18 10 CARY GADDY 32 35:46 10 MICHEAL DANIELS 42 25:22 3 CRIS COOPER 56 49:45 11 DEANNA RODE 31 54:28 11 STEVEN PAYNE 44 28:19 MMALEALE AAGEGE GGROUP:ROUP: 6600 - 6644 12 JANYCE COOPER 30 61:14 12 MIKE ZUCKER 43 28:30 1 STEPHEN SCUDDER 60 33:18 13 ADAM JONES 42 29:01 MMALEALE AAGEGE GGROUP:ROUP: 3355 - 3399 2 GARY ROSENBERG 62 35:49 14 JOE COLBY 41 29:54 1 CHRISTOPHER NIEWIND 36 17:26 3 DON HAWKINS 63 38:05 15 TRENT CORWELL 43 30:08 2 ANDREW WEBEL 38 17:45 4 ROGER WILLIAMS 62 48:33 3 CHRIS PETROCK 38 17:47 FFEMALEMAL E AAGEGE GGROUP:ROUP: 4400 - 4444 FFEMALEMAL E AAGEGE GGROUP:ROUP: 6600 - 6644 4 BRIAN COBB 36 18:50 1 MONICA PURKEY 42 23:11 1 VICKI WILLIAMS 61 46:28 5 LEE HASTY 35 20:28 2 HOLLY SHOUP 41 26:54 2 DARA KALASSRY 62 48:55 6 ANDREW ARROYO 35 21:36 3 MICHELLE WEST 40 27:20 7 NOAH TAYLOR 35 22:32 4 KIM BRYANT 42 28:45 MMALEALE AAGEGE GGROUP:ROUP: 6655 - 6699 8 JOHN CARROLL 38 22:55 5 KIMBERLY CHAPMAN 43 29:00 1 RANJIT DAS 65 26:27 9 TONY OLCUTT 39 25:06 6 TINA FIGUEIREDO 42 31:10 2 KENNETH PHELPS 69 40:47 10 JEFF KOTCHIK 36 25:37 7 HEATHER PETRY 40 32:20 FFEMALEMAL E AAGEGE GGROUP:ROUP: 6655 - 6699 11 PHILIP GEORGOULIAS 35 33:28 8 LISA PHILLIPS 42 32:33 1 CHRISTINE VACCARO 66 36:59 12 NICOLE ROCCOGRANDI 37 40:25 9 LISA SMITH 42 37:23 FFEMALEMAL E AAGEGE GGROUP:ROUP: 7700 - 9977 13 IAN WILLIAMS 37 48:56 10 KATIE WYNNE 41 40:04 1 CAROLYN TODY 70 39:39 11 CHRISTINA VALENTINE 40 45:46 FFEMALEMAL E AAGEGE GGROUP:ROUP: 3355 - 3399 AATHENTHEN A AAGEGE GGROUP:ROUP: 1 - 9999 12 KATHY HOWELL 40 45:47 1 LAURA SIEGEL 37 23:12 1 STACEY FRUCHEY 29 28:58 2 SHANNON WINFIELD 38 24:11 MMALEALE AGEAGE GGROUP:ROUP: 4455 - 4499 2 JESSICA MOLINA 30 29:46 3 ANDREA DENTON 35 26:28 1 CRAIG HYMES 46 17:31 3 TRICIA GONZALEZ 37 30:26 4 DARCI MAGEE 35 27:45 2 JOHN ADAMS 46 17:52 4 CRISTIN SZAKALY 29 32:30 5 ANGIE ISENHOUR 39 28:10 3 DORYS LANGLOIS 49 18:22 5 DALLAS BOSSOLA 36 32:46 6 LEEANE TURNBULL 36 28:45 4 BRUCE RUDDOCK 45 19:55 6 ANGELA MEYERS 29 38:01 7 RACHEL CALDERWOOD 35 28:54 5 DWIGHT STARKS 48 21:00 7 KAREN HAYNES 47 39:04 8 KATE NGUYEN 36 28:56 6 PETE CATIZONE 47 21:20 8 SHELLEY CULLINAN 31 42:10 9 BEATRIZ CEJA 38 30:24 7 DAVID MAYER 48 22:40 9 SUSAN SIGLER 42 57:16 10 TORI NOON 36 30:37 8 THEODORE WHITEHURST 48 25:19 10 CATHY SWAIM 48 69:40 11 JASMIN ORTIZ 35 30:42 9 JOSEPH VAN DRIESEN 48 26:14 CCLYDELYDE SDALESDALE AAGEGE GGROUP:ROUP: 1 - 9999 12 VERNA OVERSTREET 36 31:35 10 DAVID ADELMAN 49 28:12 1 MIKE RONAN 49 22:04 13 ROXANNE COLBY 37 35:31 11 MICHAEL SANDOVAL 45 31:05 2 DONALD JAMES 29 22:27 14 KATHERINE SEABRIGHT 39 39:37 12 JOHN GULITTI 45 31:38 3 CHUCK DIAZ 29 23:15 15 STACEY STERLING 39 40:05 13 JOSEPH VAN DRIESEN 48 35:33 4 GARRETT O’RYAN 24 24:01 16 STEPHANIE PATTERSON 37 46:31 FFEMALEMAL E AAGEGE GGROUP:ROUP: 4455 - 4499 5 CHRISTOPHER PURNAM 29 28:21 17 SHANNON AUGUSTINE 35 46:44 1 THADINE POWELL 46 23:17 6 RICHARD RYBARCZYK 41 28:28 18 ANGELA FLEMING 35 48:28 2 SUSAN SHEETS 47 23:48 7 MIKE VERE 36 29:26 19 KORI BOOK 35 48:28 3 TERRI WEAVER 48 25:25 8 ANTONIO CAMPOS 33 29:39 20 STACEY FREWALD 38 52:20 4 CARMELA CATIZONE 46 27:03 9 ANDY DASH 32 30:02 21 TAMMY DEJESUS 37 53:53 5 LINDA SAKSVIG 48 28:12 10 STEVE SLEASMAN 38 32:03 6 LYNN ALLEY 47 28:33 11 SCOTT LEFEBVRE 41 32:53 7 ANGIE SKEETA 46 30:34 12 MARKO LUBICICH 33 33:22 8 DINAH VINER 48 34:42 13 BRIAN ARTERS 35 34:38 9 JULIE DURKA 48 38:47 14 MATT YOUNGSMA 29 34:39 10 JOYCE WILLIAMS 48 39:11 15 MIKE GADDY 34 35:48 11 LORETTA BRADLEY 45 42:11 16 CHARLES JOHNSON-BEY 43 38:18 12 CINDY JOHNSON 47 49:45 17 TOMMY CULLINAN 26 41:22 MMALEALE AAGEGE GGROUP:ROUP: 5500 - 5544 MMILITILIT AARY-MALERY-MALE AAGEGE GGROUP:ROUP: 1 - 9999 1 RON WEAVER 51 20:03 1 SCOTT SWENSON 43 22:06 2 PAGE JOHNSON II 50 21:40 2 DAVID JULAZADEH 43 23:16 3 JOHN GRESOCK 54 21:50 3 JEFFREY VANCE 41 24:43 4 ROOSEVELT POELLNITZ 54 24:10 MMILITILIT AARY-FEMALERY-FEMALE AAGEGE GGROUP:ROUP: 11-99-99 5 RANDY SINGER 54 24:12 1 AUDRA LEWIS 43 32:48 6 BOB DUNKER 54 26:15 7 JIM MENGERT 51 26:17 8 WILLIAM DUNGAN 53 27:27 9 TOM KENNEDY 50 30:43 10 WOODY THOMPSON 52 32:59 FFEMALEMAL E AAGEGE GGROUP:ROUP: 5500 - 5544 1 NANCY WAHLIG 53 25:59 2 CATHIE SYKES 53 26:33 3 ROBIN KOEPPEL 54 32:05 4 KATHY BAKER 53 33:15 5 LENETTA WHITE 51 42:43

To the left above, Madeleine Mitcham tests the waters of Multi-Sport competition by competing in the Run Swim Run. Below Madeleine is Fred Walker. To the right: Great to see John Lomogda back in the Multi-Sport circuit, he’s won the Allen Stone Run Swim Run.

20 The RUNDOWN - August 2009

MMALE-ALE- WWALKERSALKERS AAGEGE GGROUP:ROUP: 1 - 9999 1 TOM GERHARDT 58 29:08 Not Your Typical Trail Run 2 SCOTT STAKES 46 30:06 3 JACK LAPKE 53 38:37 By: Jackie Holt 4 MIKE DEON 34 52:23 5 PAUL GOETTNER 56 53:23 The fi rst ever Henricus Dauber Dash is much about it. When I actually went down FFEMALEMAL EE-WALKERS-WALKERS AAGEGE GGROUP:ROUP: 1 --9999 set for August 22nd, but it may seem a there I was blown away,” said Raigins. 1 JENNIFER GRANOFF 32 37:07 little different than most trail runs. With “There are so many neat things along the 2 CORREN MCCOY 48 37:26 3 DIANE LITTRELL 47 37:27 a gigantic mud pit and other outrageous way.” 4 HEIDI SLEASMAN 37 38:49 obstacles and sites along the fi ve- mile At the start and fi nish, colonial re-enactors 5 KATHY NASH 54 39:19 trail, the Henricus Dauber Dash can be 6 CHARLYNE GIBSON 55 41:25 will bring the past to life. They may even 7 LORI SHERWOOD 45 41:54 considered the best of nature, history, and ask spectators to join their militia. Along the 8 JILL SALZA 42 48:28 fun… all rolled in mud. 9 RHONDA WORTHINGTON 57 52:51 course, participants are sure to be shocked 10 MICHELLE LOWRY 41 54:38 “It’s like you’re running through a different by the wildlife and scenery of Dutch Gap. SSEALSEALS AAGEGE GGROUP:ROUP: 1 - 9999 1 BEN REVELLO 37 22:52 period of time,” said John Raigins, Event “I saw my fi rst bald eagle,” said Raigins 2 CHRIS POLLARD 40 23:26 Operations Manager for Sports Backers. after a visit to survey the course. 3 COURTNEY COX 33 25:21 “But you’re all muddy and dirty by the 4 AMY REVELLO 30 25:21 The Dauber Dash begins at 9 a.m. on the 5 PETER PHILLIPS 43 25:55 end.” bluff overlooking the James River and 6 FROYLA DELAROSA 30 34:50 Participating in the Henricus Dauber Dash goes around the trail loop at Dutch Gap. 1-MILE is an exciting way to enjoy the beauty of Participants should plan on getting wet MMALEALE AAGEGE GGROUP:ROUP: 1 - 6 one of America’s oldest settlements, the and dirty as they climb, crawl and weave 1 GRANT ROSE 5 10:19 2 THOMAS BROWN 5 10:54 Citie of Henricus in Dutch Gap, which through the challenges, such as haystacks 3 WILLIAM DONOVAN 3 11:23 is located in Chester, VA. The historical and army crawls on the trail and buoys in 4 PARKER TILLERY 3 11:31 5 EVAN RUDDOCK 4 14:17 park, which runs along the James River, the James River. A special Mud Guppies 6 NIGEL BRADLEY 4 14:22 consists of 12 recreated colonial structures 1-mile run for kids begins at 11 a.m. FFEMALEMAL E AAGEGE GGROUP:ROUP: 1 - 6 including Mount Malady, the fi rst hospital Daubers and guppies alike will end the race 1 LAU REN HASTY 6 9:13 2 HANNAH ARROYO 6 10:04 in America. by crawling through a 40-foot long mud pit 3 KATHRYN DANIELS 6 10:10 made of Virginia’s fi nest mud leading up to 4 EMILY STONE 5 10:17 The City of Henricus inspired the event 5 VICTORIA DONOVAN 5 10:32 name. Daub, composed of mud, clay, sand, the fi nish line. 6 LAUREN TILLERY 5 11:19 7 JILLIAN SHIREY 6 12:01 and straw, is the material that was used to “It’s not your normal run through a park. 8 HALLE HUNT 5 14:06 construct the buildings within the citie, Not only is it a different park, but it is a MMALEALE AAGEGE GGROUP:ROUP: 7 - 8 and daubers were the men who built them. whole different way of running,” said 1 LUKE ROSE 7 7:57 2 MICHAEL BROWN 7 7:58 “It just seemed fi tting,” said Raigins in Raigins. 3 LUKE NOON 8 8:12 reference to the name Dauber Dash. 4 DIETRICK LAMADE 8 8:44 For more information or to register for the 5 HAYDEN BATTAGLIA 8 9:13 “I’d seen the signs for Henricus on the Henricus Dauber Dash, please visit www. 6 MOORE COLE 7 9:23 interstate many times, but never knew sportsbackers.org. 7 ZACHARY FLOYD 8 9:32 8 ANDREW NORRIS 7 10:15 9 MOORE DREW 7 10:44 FFEMALEMAL E AAGEGE GGROUP:ROUP: 7 - 8 1 ALYSSA NORRIS 8 8:17 2 KARINA DONOVAN 7 8:55 3 MALIKA BRADLEY 8 9:46 2009 ADOPT-A-HIGHWAY SCHEDULE 4 AINSLEY ISENHOUR 7 9:56 5 IMANI JOHNSON-BEY 7 9:59 Meet on Shore Drive opposite Fort Story west entrance for cleanup along Shore 6 MADISON STONE 8 10:48 Drive to Atlantic Avenue. Social follows in First Landing/Seashore State Park. MMALEALE AAGEGE GGROUP:ROUP: 9 - 1100 1 SEPP SHIRLEY 9 6:33 Sunday, September 13 10:00 AM 2 WILL FINNEY 10 6:59 3 JONATHON SAKSVIG 9 8:19 Sunday, November 15 10:00 AM 4 WYATT MEACHUM 9 9:26 For more information call Rich Hildreth at 481-9027 5 ETHAN ROSE 9 9:27 6 THOMAS LECKRONE 10 9:34 FFEMALEMAL E AAGEGE GGROUP:ROUP: 9 - 1100 1 MOORE RIDGE 9 7:22 2009 ADOPT-A-TRAIL SCHEDULE 2 CAROLINE GRAVES 9 7:58 3 ZOE WILLIAMSON 9 8:47 Meet at the “Narrows” boat ramp parking area (west end of 64th St. off Atlantic 4 CABELL GRAVES 9 10:28 Ave.) at First Landing/Seashore State Park for trail maintenance along Long MMALEALE AAGEGE GGROUP:ROUP: 1111 - 1122 Creek Trail and Osprey Trail. Social usually follows in boat ramp area. 1 JAKE LANE 12 7:06 2 STEVEN HEIMER 12 7:12 Sunday, August 9 10:00 AM 3 EMILE SAKSVIG 11 8:25 4 JAMES MOORE 11 8:58 Sunday, October 18 10:00 AM 5 JAKE LANE 12 10:32 For more information call Chris Catoe on 425-6556 or e-mail [email protected] FFEMALEMAL E AAGEGE GGROUP:ROUP: 1111 - 1122 1 SHERILYN NORRIS 11 8:18 2 HANNAH MARTINEZ 12 8:18 FFEMALEMAL E AAGEGE GGROUP:ROUP: 1133 - 1144 1 PAIGE WINSTEAD 14 7:42

21 The RUNDOWN - August 2009 Run for the Homefront July 25, 2009 - Fort Story, VA 5k Finishers: 141 1 Mile Finishers: 13

PPLL OOAA RRunnerunner AgAg TimeTime FFEMALEEMALE AAGEGE GGROUP:ROUP: 3300 - 3399 MMALEALE AAGEGE GGROUP:ROUP: 6600 - 9977 OOVERALLVERALL MALEMALE RESULTSRESULTS 1 25 WENDY RAFFERTY 37 23:57 1 21 JIM COLEMAN 63 23:20 1 1 JACK LOVETT 39 18:14 2 38 CHERI HIGGINS 37 24:59 2 22 DUANE LOUGEE 72 23:35 3 39 RACHEL SWIFT 30 25:09 3 42 LARRY ARATA 64 25:18 OOVERALLVERALL FEMALEFEMALE RRESULTSESULTS 4 45 CARRIE WILLETT 32 26:05 4 101 MICHAEL DALEY 60 32:25 1 10 MELINDA LACKORE 21 21:17 5 46 LILIANA FLORES 31 26:12 5 102 RICHARD MOORE 66 32:29 MMALEALE AGE GE GGROUP:ROUP: 1 - 1199 6 49 REBECCA KING 39 26:43 6 116 GARY ROSENBERG 62 36:58 1 3 TYLER GAMBLE 14 20:17 7 51 DIANE HOUDESHELL 39 26:52 FFEMALEEMALE AAGEGE GGROUP:ROUP: 6600 - 9977 2 8 BRIAN HAUGHT 15 21:07 8 59 MARCELLA PASION 33 27:55 1 125 NATALIE MOORE 65 44:21 3 14 TRAVIS REDMOND 11 22:25 9 68 DEANA PICKRON 38 28:39 4 35 ZACHARY KETCHTER 15 24:42 10 73 NICOLE DINONNO 38 29:12 1-MILE 5 48 MANUEL DWYER 14 26:31 11 80 AMY RUNGE 38 29:38 MMALEALE AAGEGE GGROUP:ROUP: 1 - 9999 FFEMALEEMALE AAGEGE GGROUP:ROUP: 1 - 1199 12 81 ROCHELLE GREEN 39 29:58 1 1 MICHEAL LAMB 39 5:37 1 24 JORDAN HOUDESHELL 13 23:48 13 84 WENDY DINONNO 33 30:09 2 2 DWIGHT STARKS 48 5:57 2 41 HOLLIE ERTEL 14 25:13 14 98 STEPHANIE BAILEY 31 31:49 3 3 PATRICK REDMOND 8 6:00 3 65 LINDSEY PURCELL 16 28:26 15 103 JENNA SHULTZ 34 32:44 4 4 TRAVIS REDMOND 11 6:10 4 128 CANDACE BONE 19 46:22 16 104 KELLY ALVORD 32 33:08 5 5 JAMES JOHNSTON 32 10:44 17 107 SHANNON GRYNKEWICH 37 34:05 MMALEALE AGE GE GGROUP:ROUP: 2200 - 2299 6 6 NOAH ANDERSON 4 10:53 18 109 JUDY PENNINGTON 38 34:45 1 2 KEVIN HURLEY 21 19:05 7 8 DALTON PICKRON 3 13:26 19 112 CARRI FUNK 36 35:25 2 4 GREGORY SORENSON 28 20:24 8 9 ROBERT SHINNOCK 59 15:31 20 113 MISTI MCCARVER 35 35:48 3 5 SEAN THOMPSON 29 20:28 9 13 RICHARD SEYS 55 16:53 4 11 ROBBIE BRUSSO 24 21:55 21 118 BETH MORIN 36 38:19 FFEMALEEMALE AAGEGE GGROUP:ROUP: 1 - 9999 5 37 CARLOS LITTLEJOHN 25 24:59 22 129 JULIE LANE 36 46:26 1 10 CHERYL SHINNOCK 57 15:32 6 43 LUCAS JOHNS 21 25:40 23 132 BRONWYN MACFARLANE 34 51:05 2 11 LORI JOHNSTON 30 16:16 7 78 JAMES COMITO 28 29:36 24 133 ADRINA SMITH 30 52:37 3 12 KIMBERLY CAROSI 42 16:52 8 82 HENRY DIAZ 23 29:59 25 134 VENASSIA GUNTER 38 52:47 9 83 CASEY STIMPSON 28 30:00 26 138 ZUELYN COLON 34 59:45 10 90 MIKE ELLIKER 25 30:52 27 141 TINA HEADRICK 39 62:46 11 96 MICHAEL ALVAREZ 21 31:39 MMALEALE AAGEGE GGROUP:ROUP: 4400 - 4499 12 131 BRIAN FARMER 22 51:03 1 9 DWIGHT STARKS 48 21:09 FFEMALEEMALE AAGEGE GGROUP:ROUP: 2200 - 2299 2 12 MARTIN DAVIDSON 43 21:58 1 10 MELINDA LACKORE 21 21:17 3 13 SCOTT SWENSON 43 22:11 2 28 EMILY BILGER 29 24:26 4 16 TIM RICHARD 49 22:47 3 40 ADRIANA ALDAPE 29 25:12 5 23 MIKE DANIELS 42 23:42 4 55 SHARONA STIMPSON 28 27:38 6 34 VERDELL JOHNSON 43 24:38 5 64 MEAGAN GLOBHE 24 28:20 7 44 TODD HOWRILLA 42 26:03 6 75 CHELSEY MASSA 25 29:16 8 52 MICHAEL REMY 41 26:53 7 77 AMY VOLKMANN 24 29:33 9 54 ROBERT IRICK 43 27:06 8 79 TIA FRIEDMAN 26 29:38 10 56 GREGORY CAMDEN 46 27:38 9 85 STEFANIE DRESSEL 26 30:09 11 58 MICHAEL KOTTIMER 40 27:49 10 89 SHELBY FRANK 24 30:52 12 86 ROBERT STOCKMAN JR. 45 30:27 11 92 KEMI PAVLOCAK 26 30:54 13 120 TIMOTHY COLLINS 43 38:34 12 97 MEREDITH ALVAREZ 21 31:39 14 130 EUGENE FARMER 40 51:02 13 100 MONIKA PIASCIK 23 32:05 FFEMALEEMALE AAGEGE GGROUP:ROUP: 4400 - 4499 14 111 MEGHAN O’NEAL 24 35:23 1 31 JULIE GRAVETTE 40 24:33 15 115 LINDSEY BREEDEN 28 36:40 2 32 FRANCES STOCKMAN 45 24:33 16 117 KAITLYN O’SHAUGHNESSY 24 37:04 3 60 SANDRA FOSTER 44 28:05 17 119 KRISTIN HARMON 24 38:34 4 62 TAMMY FLETCHER 49 28:17 18 127 MARY SACHSE 20 44:57 5 67 KIM PELKE 45 28:30 19 137 MARY WALDRON 26 56:25 6 70 AIMEE KOKOTAKIS 42 29:04 MMALEALE AAGEGE GGROUP:ROUP: 3300 - 3399 7 71 LINDA JOHNSON 45 29:11 1 1 JACK LOVETT 39 18:14 8 76 MICHELE SOADY 42 29:33 2 6 FRITZ CLEMENS 39 20:53 9 93 MELVINIA SIMON 46 31:17 3 7 TORREY WILLETT 32 21:00 10 94 RENEE O’SHEA 40 31:23 4 15 THOMAS NYENTY 39 22:38 11 105 PAM PIEKNEY 40 33:30 5 19 GEORGE GORI 30 23:10 12 121 RUTH THOUSAND 41 40:02 6 20 ANDREW RAGLE 35 23:17 13 122 KIM TIERNEY 42 40:02 7 26 PATRICK KARURI 37 24:02 14 136 CARMEN BROWN 49 56:25 8 30 KELSEY NORDELL 37 24:31 15 139 EUNICE COOLEY 40 59:46 9 36 ROBERT FRIEDMAN 33 24:42 MMALEALE AAGEGE GGROUP:ROUP: 5500 - 5599 10 47 RANDALL GARRIOTT 37 26:14 1 17 TOM GERHARDT 58 22:50 11 50 THOMAS KING 39 26:44 2 18 GARY SEARCY 53 22:56 12 57 ROBERT SHURTLEFF 32 27:43 3 27 PHILIP NELSON 55 24:11 13 61 JOHN DINONNO 34 28:15 4 29 BENJAMIN POTTS 54 24:28 14 63 TERRANCE BOND 36 28:20 5 33 CRAIG WITTMAN 57 24:36 15 66 JEREMIAH NIEDZWIECKI 34 28:29 6 53 RON CHAPMAN 57 26:59 16 69 MATTHEW SMITH 33 28:46 7 88 STEPHEN HRUSKA 57 30:47 From top to bottom are David Jeffers and 17 72 JOSEPH DINONNO 38 29:12 8 95 JOSEPH HURLEY 59 31:37 Michael Kottmer at the EquiKids 5k. David 18 74 JAMES KETCHTER 39 29:13 9 114 SAMUEL KIMBALL 50 36:16 won his age group. 19 91 MATT SCHNEPF 38 30:53 10 124 JOHN HILL 51 43:26 20 99 ROB WILLIAMS 38 32:03 FFEMALEEMALE AAGEGE GGROUP:ROUP: 5500 - 5599 21 108 TIMOTHY LANE 36 34:06 1 87 AMY HRUSKA 56 30:46 22 140 DANNY HEADRICK 38 62:46 2 106 SHERRI JACKSON 50 33:50 3 110 SUSAN RICHARD 52 35:02 4 123 DEBORAH HILL 50 43:23 5 126 NORMA FARMER 56 44:23 6 135 ROSEMARY SOULES 55 52:52 22 The RUNDOWN - August 2009

Striders on the Road by Steve Scudder and in the future Gene Bachman for multi-sport events. If you’ve been racing on the road, please let Steve know for running events or Gene know for multi-sport events so that the information can be included in the Striders on the Road. E-mail your name, race name, location, date and your results to [email protected] for running events and to [email protected]. If the full results are available online, please provide that link so that other Striders might be identifi ed. This is a great opportunity to let Striders know about other events out of the area. EquiKids 5K Stumblefoot 2-Mile Run Coach Lowery X-C 5K Bash June 6, 2009 - Virginia Beach, Va. June 6, 2009 - U. Va. Reunion; June 20, 2009 - Bells Mill, Chesapeake, Emily Boyce 34:15 (1 A/G) Charlottesville Va. Robert Boyce 34:16 Jamil Khan 13:11. Patricia Baumann 29:37 (2 A/G) Grove Calvert 43:56 Brandon Butler 24:03 Covered Bridges Half Marathon Mary Calvert 52:22 (3 A/G) Grove Calvert 45:16 (2 A/G) June 7, 2009 - Woodstock to Quechee, Mary Ann Calvert 54:11 (2 A/G) Rhoda Carroll 35:36 Vt. Mike Daniels 24:27 Ryan Carroll 16:11 (1 O/A) William Price 1:51:24 Amanda Demmerle 24:19 (2 O/A) Andrew Catoire 21:20 Marie Price 2:17:32 Donna Demmerle 30:12 Matthew Catoire 20:18 William Dungan 29:56 Gold’s Gym Run For Kid’s Richard Catoire 27:34 Chester Flemming 23:19 (2 A/G) June 20, 2009 - Botanical Garden; Stephanie Catoire 33:51 Malcolm Higgins 27:20 (1 A/G) Norfolk, Va. Sydney Catoire 34:57 Elaine Jeffers 42:22 Gene Bachman 21:18 (1 A/G) Esther Corpus 35:45 (1 A/G) David Jeffers 19:13 (1 A/G) William Dungan 28:16 (2 A/G) Mike Daniels 25:05 Michael Kottmer 28:29 Linda Fox 24:57 (1 A/G) Caleb Doan 17:19 (2 O/A) Bradley Kuether 23:37 (2 A/G) Taryn Kemp 28:49 Connor Doan 18:06(1 A/G) Anja Linka 28:32 (2 A/G) Alexey Popov 18:36 (1 O/A) Bruce Lalonde 29:38 (1 A/G) John Linka 22:25 (2 A/G) Chad Post 26:31 Jon Leiding 19:45 (1 A/G) Katie Midland 31:00 Bethany Sanchez 30:41 Mark Manny 19:24 (1 A/G) Louise Midland 34:43 Jennifer Strickland 23:42 (2 A/G) Louise Midland 36:08 (3 A/G) Mark Midland 24:07 (3 A/G) Carolyn Tody 41:07 (1 A/G) Andrew Midland 17:44 (3 O/A) Amy Peacock 34:29 Hailey Urick 41:29 Mark Midland 24:43 Anthony Peacock 33:00 Sharon Weeks 25:22 (2 A/G) Mike Nestor 19:40 (1 A/G) Steve Scudder 34:08 (2 A/G) Jennie Zell 36:30 Catherine Peterson 29:34 Steve Speirs 18:38 (3 O/A) Thanks to KaleRunning.com for their assis- John Price 23:01 (2 A/G) Belinda Traber 36:02 tance with the results. Taryn Schrader 21:30 (2 O/A) Lori Tubbs 25:01 (1 A/G) Greg Smith 21:11 (2 A/G) Travis Via 18:49 (1 A/G) Steve Speirs 18:44 (1 A/G) Thanks to KaleRunning.com for their assis- Dwight Starks 23:11 tance with the results. Tim Suddeth 19:11 Thanks to KaleRunning.com for their assis- tance with the results. Chesty Puller Memorial Twin Bridges June 20, 2009 - West Point, Va. Doug Berry 56:48 (1 A/G) Bob Curtin 1:16:22 Joel Fenlason 51:02 (2 A/G) Susan Hagel 51:47 (1 A/G) Irene Kottmer 1:18:02 (3 A/G) Michael Kottmer 1:18:01 Douglas Marshall 37:47 (3 O/A) Steve Scudder 1:13:37 Brandon Smith 1:00:20 (2 A/G) Kathryn Daniels at EquiKids. There are not Will Speck Memorial 5K Road many events that Kathryn misses on the weekend. Race June 21, 2009 - Cranston, R.I. Amy Peacock at the EquiKids Run with the Hounds with her favorite running buddy. Rhoda Carroll 30:55 Pacifi c Crest Marathon June 27, 2009 - Sunriver, Ore. Michele Smith-Harden 4:00:03 (1 Masters) State #46 23 The RUNDOWN - August 2009 Warhill /Walk YMCA Independence Day 5K/1 Ryan Reese 20:35 June 27, 2009 - Warhill Sports Complex; Mile Run/Walk Monica Roach 34:15 Williamsburg, Va. July 4, 2009 - Mt. Trashmore; Virginia Glenn Rose 20:21 (3 A/G) Run Beach, Va. Stephen Rowan 24:53 Jim Bates 18:41 (1 A/G) 5K Run Katie Sack 26:51 (3 A/G) Nick Cerda 21:30 (2 A/G) Belle Abenir 22:50 (1 A/G) Michael Scudder 23:41 Mike Daniels 25:41 Lisa Armistead 24:06 (2 A/G) Steve Scudder 33:09 John DiCarlo 23:16 (1 A/G) Gene Bachman 22:34 (3 A/G) Gary Searcy 23:09 Pete Gibson 17:42 (2 O/A) Patricia Baumann 28:09 Carla Serex 29:48 Susan Hagel 23:04 (1 A/G) Candi Beneze 28:23 Steve Speirs 18:10 (1 A/G) Alexey Popov 19:07 (1 A/G) Michael Bordi 23:21 Dwight Starks 22:12 Steve Scudder 33:01 Joshua Boron 20:09 (3 A/G) Terence Toatley 23:49 Sarah Younger 1 9:13 (1 O/A) Michael Boron 23:19 Judy Urwin 23:28 (1 A/G) Walk Christopher Catoe 26:34 (2 A/G) Joseph Vaughan 22:57 Steven Shapiro 28:33 (1) Angelo Celesia 21:11 (2 A/G) Sharon Weeks 25:12 (3 A/G) Jim Coleman 24:31 Tom Weeks 22:27 (2 A/G) Rock ‘n’ Roll Seattle Jane Cullipher 38:55 Marla Wills 38:08 June 27, 2009 - Seattle, Wash. Diana D’Abruzzo 37:03 5K Walk Marathon Mary Davison 19:25 (1 O/A) Laura Boron 47:20 Tom Bednarz 5:34:33 Glenda Dennison 27:11 Grove Calvert 41:03 Lori Sherwood 6:27:05 John DiCarlo 22:47 (3 A/G) Mary Ann Calvert 51:50 Half Marathon Jeremy Downs 19:13 (1 A/G) Brenda Lawhorn 59:32 Thomas Lettis 1:47:28 William Dungan 28:31 Kathy Nash 41:49 (3) Roland Tsosie 2:04:17 Gene Edwards 24:44 Judy Paschall 52:13 Jon Elder 20:03 (1 A/G) Susan Snead 55:44 Sarah Ezell 26:23 (2 A/G) Scott Stakes 30:59 (1) Linda Fox 25:24 (2 A/G) James Wolfe 40:5 2(2) Reagan Garland 45:15 Mile Les Gibson 27:56 Daniel Arris 6:20 (3 O/A) John Gresock 22:44 (3 A/G) Mary Katelynn Arris 7:12 (1 O/A) Bill Hart 20:04 (1 A/G) Ryan Carroll 4:33 (1 O/A) Malcolm Higgins 26:54 Richard Daniels 9:27 Daniel Hurley 21:55 (2 A/G) Zakary Floyd 11:00 Jennifer Jellig 20:57 (2 O/A) Kelly McMullan 8:52 (1 A/G) Bruce LaLonde 28:10 Brad Miller 9:26 Joanne Lang 34:58 Heather Miller 13:03 (3 A/G) Scott Lang 21:10 Patrick Redmond 8:19 (1 A/G) Thomas Lettis 23:14 Travis Redmond 6:14 (2 O/A) Maryjane Llamas 29:58 Dwight Starks 6:31 (2 A/G) Duane Lougee 23:18 (1 A/G) Thanks to KaleRunning.com for their assistance with the results. Chris Lucha 21:09 Paul Lucha 28:28 Roxann Lucha 36:08 June McDaniels 24:27 (1 A/G) Chris McMullan 24:16 (1 A/G) Erin McMullan 25:53 (1 A/G) Kelly McMullan 24:03 (2 A/G) Jim Mengert 27:03 Katie Midland 30:24 (3 A/G) Louise Midland 34:43 Mark Midland 22:58 Brad Miller 24:42 Heather Miller 24:42 (1 A/G) Madeleine Mitcham 23:29 (1 A/G) Ann Marie Mostek 50:58 Walter Mostek 36:05 (3 A/G) From top to bottom are Mary Jane Llamas Fred Ochave 23:44 and Gene Bachman. Both are competing at the We Build People 5k. David Phillips 19:36 (2 A/G) Lawrence Phillips 20:36 Travis Redmond 26:07 (3 A/G) 24 The RUNDOWN - August 2009 Yorktown Independence Day 8K I love the Tavern Triathlon Run June 28, 2009 - Richmond Va. July 4, 2009 - York High School; Swim T1 Bike T2 Run Total Yorktown, Va. Gene Bachman 27:11 0 :51 52:20 1:11 23:04 1:44:37 2a/g Tracey Atteberry 50:25 John Lomogda 10:48 0:45 48:26 1:02 17:41 1:18:39 1a/g Nancy Ayler 46:38 Pohanka Cadillac Colonial Beach Sprint & Olympic Triathlon Sheila Bailey 49:25 July 11 & 12, 2009 - Colonial Beach, Va. Ken Bricker 51:02 Sprint (750m Swim, 20k Bike, 5k Run) Windle Day 41:28 Joel Fenlason 37:49 Swim T1 Bike T2 Run Final Jim Halley 1:07:58 Jami Brill 16:05 3:55 49:28 2:11 27:30 1:39:11 (3 AG) Margaret Halley 1:01:18 Douglas Marshall 28:05 (1 A/G) Olympic (1.5k Swim, 40k Bike, 10k Run) Mike Nestor 30:40 (2 A/G) Swim T1 Bike T2 Run Final Eric Orgnon 47:22 Alan Banks 39:00 2:10 1:06:19 1:33 47:21 2:36:26 Rick Platt 38:31 Todd Bibb 33:41 2:11 1:08:16 1:10 36:10 2:21:29 (3 AG) Joseph Polinski 43:36 Glenda Dennison 45:06 2:47 1:38:54 1:38 1:01:09 3:29:37 Marie Price 48:17 Karen Franke 31:52 1:39 1:14:15 1:23 50:48 2:40:00 (2 AG) William Price 39:11 David Jones 28:53 1:57 1:11:07 1:23 55:25 2:38:46 Joseph Verdirame 39:06 Mark Manny 30:57 1:56 1:08:41 1:20 44:56 2:27:53 Amy Peacock 52:05 4:07 1:22:03 2:50 1:12:08 3:33:15 Virginia Derby 5K Run Leslie Shroyer 32:01 2:41 1:11:31 1:17 51:20 2:38:53 (2 AG) July 11, 2009 - New Kent Vineyards; New Kent, Va. Gary Van Derveer 28:08 1:15 1:06:06 0:53 45:49 2:22:13 (1 AG) Fred Walker 38:43 1:54 1:15:35 0:58 58:41 2:55:52 Alexey Popov 19:17 (2 O/A) Steve Scudder 33:45 Both El Scorcho 25K Run Gene Bachman Trinity Park, Fort Worth, TX - Sprint 14:52 1:41 39:20 1:01 21:47 1:18:43 (1 AG) July 19, 2009 @ Midnight Olympic 29:38 2:09 1:09:31 1:19 47:53 2:32:31 (2 AG) Michael Kottmer 3:03:38 Rene Fariss Sprint 18:02 2:07 38:090 1:20 20:32 1:20:12 (1 AG) Olympic 36:44 2:15 1:07:15 1:33 46:47 2:34:36 Diane Haupt Sprint 12:58 1:20 38:07 0:54 21:48 1:15:09 (2 AG) Olympic 25:38 1:21 1:02:36 0:55 43:32 2:14:04 (2 AG) Thanks to KaleRunning.com for their assistance with the results. 3Sports Sprint Triathlon (300M S (pool), 20K B; 5K R) July 19,2009 - Shady Grove YMCA; Richmond, Va. Christine Hubbard 6:43 2:17 42:41 1:01 23:58 1:16:39 Mike Mitchell 5:49 1:39 39:13 0:41 23:38 1:10:59

To the left, Ethan and Brad Miller pace each other through the 1 Mile at We Build People events. Above is Katie Sack on her way to a 3rd place AG fi nish in the 5k. To the far right is Zakary Floyd and the near right is Jennifer Jellig.

25 The RUNDOWN - August 2009 Special Discounts for RUNDOWN Ad Rates Tidewater Striders Monthly advertising rates are as follows: Chesapeake: Chesapeake Foot & Ankle Ctr. Hybrid Academy of Martial Arts - Full Page ...... $75.00 10% Discount 436-5824 (Scores Plaza) Receive a free one week trial on Muay Thai Kickboxing or Submis- Half Page ...... $50.00 Great Bridge Cyclery sion Grappling 490-6906. 10% Discount Parts & Accessories, 482- Quarter Page ...... $35.00 5149 Mediation Center of Hampton Roads, 10% off of Mediation Services and Training, Eighth Page ...... $25.00 Velocity Sports Performance 456-0118. Also in Norfolk - 624-6666. 10% discount for Striders, 361-5850 Business Card ...... $15.00 New Balance Virginia - Hilltop East Norfolk: 10% Discount 433-0100 Flyers (8.5”x11”) .....$100.00 Brian D. Deutsch, MD, 10% Discount Running Etc. - Regency Hilltop (see our ad 5% Discount for 6 months Freedom Ford, Call 583-3673 for details in this issue) 10% Discount for 12 months Running Etc. - Ghent (See ad in this Cayce/Reilly School of Massotherapy issue) Student Clinic 457-7146 - Student mas- STAY TUNED FOR CHANGES sages ~ $20.00; Other services (Refl exology, as the Rundown converts to 100% Mediation Center of Hampton Roads, massage/facial) ~ $5.00 off with Tidewater 10% off of Mediation Services and Train- Striders ID electronic delivery ing, 624-6666. Also in Virginia Beach - 456-0118. Shorebreak (Pizza, Sports & Billards) To qualify for newsletter mailing costs 10% discount to Striders, not to be combined assigned to non-profi t organizations, TriDuo.com - Free 5x7 print with pur- with any other specials or coupons. chase of 2 5x7s. Available once per year 481-9393 we can only accept ads which are per Strider Member, please call to order. related to sports or health, fi tness 623-0892 Sterling Meadows Kennel - 471-0040 10% off boarding/supplies - does not include and wellness. Ads may be accepted Ghent Chiropractic - complimentary pet food - Must present Strider membership from other agencies when they help fi rst day services (including consultation, card. examination, x-rays (if needed) 622-1222 sponsor the Tidewater Striders and Therapeutic Massage - Allison Thomas club events. Newport News: 10% discount 285-6411 Runner’s Source 223-4970 15% discount Foot Refl exology - 757-430-2526 or e-mail on non-sale in stock inventory. [email protected]. 10% discount for members To advertise in the RUNDOWN, Portsmouth: Wells Therapeutics, Inc. - 490-9488 please contact Ada Lester, ada@ Scat Bikes 483-2818 (10% off parts and Massage therapy in Mount Trashmore area TriDuo.com or call 757-623-0892. 10% discount on all therapeutic massage. accessories) Ads should be ready to print in a pdf, Zen Hot Yoga. - 757-288-9142 $25 discount Virginia Beach: off 1-month unlmited package or $75 off .tif or .jpg format. All ad copy is due Conte’s Bicycle & Fitness Equipment a 3-month unlimited package. http://www. by the 15th of each month. 491-1900 Also, Norfolk, NN & Richmond zenhotyogavb.com/ Dynamic Health Services - Free consult for Various Locations Striders. www.DynamicHealthServices.org In Motion Physical Therapy and Sports 757-639-3153 Performance. 10% off VO2 Max testing - www.Bonsec- Final Kick Sports - 10% off shoes and oursinmotion.com apparel Duck, NC First Colonial Chiropractic 496-4956 Outer Banks Running Co. Free Exam. Necessary x-rays included 10% Discount 252-255-5444 Strider Apparel with one paid treatment. Other Locations Lifetime Running and Fitness and more.. Dr. Mike Geheren, Chiropractor 10% on all training programs, 703-975-1605 50% off all services 498-0098 SportsLegalForms.com - 20% discount - Visit HDK Cycles - Kempsville 424-6151 use code “STRIDERS”. 15% parts and accessories www.cafepress.com/striders These merchants give discounts to Tidewater Strider members. Most stores give at least 10% discount on non-sale items. Bike shops usually give discounts on parts and accessories only. You must show your Strider membership card and the discount is non-transferable. Please support these merchants willing to support us!

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

26 The RUNDOWN - August 2009 Membership Application Save time and paper! Tidewater Striders Running Club Sign up online @ Running Hampton Roads since 1977 P.O Box 2121 Tidewaterstriders.com Chesapeake VA 23327-2121 Phone: (757) 627-7223 Race Hotline: (757) 627-RACE

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Membership Fees (Circle One): Email Delivery of Club’s Rundown Magazine: Membership Type 1 Year 2 Year Note: After December 2009, only the Youth (18 & Under) $10 $15 eRundown will be distributed; ensure your Individual $15 $25 2 Persons Same Address $20 $35 email address on file is current. Paper Family 3+ Same Address $25 $45 subscribers will have their memberships Golden Runner $75 NA extended to compensate for their shift to email receipt of the Rundown.

(The monthly Rundown magazine provides local club news, race results, and informative articles ) Amount Enclosed: ______(Please make Check Payable to: Tidewater Striders)

I know that running and volunteering to work in club races are potentially hazardous activities. I should not enter and run in club activities unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete the run. I assume all risks associated with running and volunteering to work in club races including, but not limited to, falls, contact with other participants, the effects of the weather, including high heat and/or humidity, the conditions of the road and traffic on the course, all such risks being known and appreciated by me. Having read this waiver and know ing these facts, and in consideration of your acceptance of my application for membership, I, for myself and anyone entitled to act on my behalf, waive and release the Tidewater Striders, their national governing body and all sponsors, their representatives and successors from all claims or liabilities of any kind arising out of my participation in these club activities even though that liability may arise out of negligence or carelessness on the part of the persons named in this waiver.

Signature/Date______

Apply online or Mail Check & Application to: Send Address or Email Changes to: Tidewater Striders, Membership Cathi Reade P.O. Box 2121 [email protected] Chesapeake VA 23327-2121 (757) 717-8774 27 The RUNDOWN - August 2009

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

Annual Strider Picnic 2009 Running Grand Prix Events DATE - Saturday, August 15th August 15, 2009 TIME - Activities begin late morning after your run or Strider Mile after the Strider Mile (approximately 10:30 a.m.) September 6, 2009 LOCATION – Lake Christopher - From Indian Rock ‘n’ Roll Half Marathon River Road, head south on Kempsville Road September 26, 2009 approx. 1/2 mile. Turn left on Quarry Lane Neptune Festival 8k and follow it to Lake Christopher Drive. Turn left and the park is immediately on the right. November 26, 2009 FOOD – BBQ Ribs, Fried Chicken, Pork BBQ, Baked Turkey Trot 10k Beans, Coleslaw and Rolls provided by Beach Bully December 12, 2009 Adult Beverages, Soda and Water also provided Santa Shuffl e 5K BE SURE TO BRING: * Your Family Running Grand Prix * Swimsuit, kayak, canoe or volleyball The following have completed all * Chairs or blankets the 2009 Grand Prix running events * A dish to share (A-M bring a side dish, M-Z bring (through CHKD 8k). a Dessert) Billy Chorey RSVP TO CATHI READE AT 757-717-8774 OR Jim Duffy [email protected] BY WED., AUGUST Steve Speirs 12TH 28 The COMMODORE CROSS-COUNTRY CLASSIC Sponsored by the Mediation Center of Hampton Roads

Saturday September 12, 2009 Northside Park – Norfolk, Virginia

Maury High School, in collaboration with the Norfolk Department of Recreation, Parks and Open Space, Running ETC, and the Tidewater Striders invite you to participate in this 1st Annual Invitational. This new 5K cross-country course contains two challenging loops with some hills and backwoods trails as cross-country was meant to be.

Schedule: 7am: Course Opens 8am: Open 5K Event (3 open awards M&W and Top 3 in the following age groups) 9 & under, 10-12, 13-15, 16-29, 30-39, 40-49, 50-59, 60+ Top Male and top Female Team (Top five score, seven maximum per team) 9am: High School Varsity Boys (Awards to Top 3 Teams and Top 10 Individuals) 9:45am: High School Varsity Girls (Awards to Top 3 Teams and Top 10 Individuals) 10:30am: High School Boys JV 11:15am: High School Girls JV

Entry Fee: $10 per runner for each race (Limit to Top 7 in Varsity Boys & Girls)

Teams must be entered by September 5th. Varsity Teams must be declared by September 10th.

Checks made payable to: Maury Cross Country Club Mail to PO Box 11421, Norfolk, VA 23517

Timing By: Tidewater Striders

Specially Designed T-Shirts Available for a Low Price

Music Entertainment by: Corporate Woods Drive

We will have picnic foods available for all coaches and runners at the start/finish area beginning at 10:00am. Sanctioned by: Virginia High School League Race Coordinators: Madison Mc Donald & Brian Davenport Race Director: Dave Mc Donald: 757-624-6666 [email protected]

TEAM: ______- GIRLS: 1.______2.______School Address ______3.______4.______Coach ______5.______Phone # ______6.______E-Mail ______7.______BOYS: 1.______2.______3.______4.______5.______6.______7.______

Individual Registration for Open Race (Name)______Address ______Phone # ______e-mail ______Age ______Male/Female Team ______(Mail Together Please) Waiver: I know that running a race is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete the run. I assume all risks associated with participating in the Maury Cross- Country Classic 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 course, all such risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of your accepting my application, I, for myself and anyone entitled to act in my behalf, waive and release all sponsors including, but not limited to, Maury High School, Norfolk Department of Recreation, Parks and Open Space, Norfolk Public Schools, Tidewater Striders, RRCA, all sponsors, and all participants, staff and volunteers, race officials involved with this event, their representatives and successors from all claims or liabilities of any kind arising out of my participation in this event though that liability may arise out of negligence or carelessness on the part of persons named in this waiver. I grant permission to all of the foregoing to use any photographs, motion picture, recordings, or any other record of this event for any legitimate purpose. Signature______parent/Guardian (if under 18)______

Directions: From Route 64: Take Exit 277 (Tidewater Drive North) go past Southern Shopping Center and under Little Creek Road. Northside Park is ½ mile past Little Creek Road on the left side of Tidewater Drive. 8401 Tidewater Drive, Norfolk 23518

st 21 Annual MILITARY & CIVILIANS WELCOME COAST GUARD DAY 5K RUN/WALK & 1 MILE FUN RUN Saturday - August 1, 2009 Rain or Shine A Peninsula Track Club GRAND PRIX Event

RACE DIRECTOR TIMES: 0700-0815 - Morning registration Katherine Long 0800 - 1 Mile Fun Run - on base (757) 856-2226 0830 – 5K Run (3.1 miles),Walkers welcome but no awards category LOCATION The Coast Guard Training Center invites all runners, walkers, military and civilian, to participate in the Twenty-first Annual Coast Guard Day 5K Run/Walk & 1 Mile Fun Run. The 5K course starts and finishes on the Training Center located in historic Yorktown, Va. After leaving the base, the course winds its way through the scenic National Park Battlefield roadways famous for their views of the encampment areas, siege lines, and redoubts which were the site of the Revolutionary War's final decisive battle. For more information visit our web page: http://www.uscg.mil/tcyorktown/Support/MWR/5k.asp AWARDS The following awards will be presented immediately after the race in the TRACEN Gymnasium: Male & Female - Top 3 overall Coast Guard Runners Top (3) overall - male & female Male & Female - Top (3) finishers in each age category: Age 14 & under, 15-19, 20-24, 25-29, 30-34, 35-39 40-44, 45-49, 50-54, 55-59, 60-64, 65 & over (2) awards Children's Fun Run - Medals for first 25 finishers. COURSE SUPERVISION Runners must follow traffic flow and yield the right-of-way to vehicular traffic. Course marshals will be located at critical checkpoints on the course. Water will be supplied on the course. REFRESHMENTS Following the race there will be light refreshments and a drawing for door prizes. REGISTRATION & ENTRY FEES Pre-registered early packet pickup Friday, July 31st, 10:00 AM - 3:00 PM. All pre-registered entries up through July 17th will receive a T-shirt. Late registration not guaranteed a t-shirt. $15.00 PRE-REGISTERED – POSTMARKED BY JULY 17, 2009. $18.00 LATE AND RACE DAY REGISTRATION. Kids 1 mile Fun Run free if participant does not want a T-shirt. ($8.00 for T-shirt) * Must fill out registration form and indicate for Fun Run. ------

COAST GUARD DAY 5K RUN/WALK OFFICIAL ENTRY FORM *Cost is $15.00 per entry if postmarked by Friday July 17, 2009. After July 17th, entry fee is $18.00. Fun Run entry is free unless participant wants a T-shirt ($8.00). Please make all checks and money orders payable to: USCG TRACEN YORKTOWN MORALE FUND and mail to: MWR Gymnasium, U.S. Coast Guard Training Center, Yorktown, VA. 23690-9761 IMPORTANT: Photo ID required to enter base on race day!

______FIRST NAME MIDDLE INITIAL LAST NAME

______MAILING ADDRESS CITY & STATE ZIP (AREA CODE) PHONE #

E-MAIL:

ACTIVE DUTY COAST GUARD Y N DUTY STATION______

AGE ON RACE DAY ______BIRTH DATE ______SEX (please circle) MALE FEMALE PTC MEMBER Y N

PLEASE INDICATE BY CIRCLING: RUN FUN RUN (No Cost)

T-SHIRT SIZE (CIRCLE ONE ): M L XL FUN RUN T-SHIRT ($8): YOUTH M L ADULT S

I know that running a road race is a potentially hazardous activity which could cause injury or death. I should not enter and run unless I am medically able and properly trained and by my signature, I certify that I am medically able to perform this event, am in good health, and 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 assume all risks associated with running/participation in this event including but not limited to falls, contact with other participants, the effects of 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, baby joggers, roller blades, animals, and radio headsets are not allowed in the race and I will abide by this guideline. Having read this waiver and knowing these facts and in consideration of your accepting my entry, I , for myself and anyone entitled to act on my behalf, waive and release the Peninsula Track Club, The Road Runners Club of America, the U.S. Government, the U.S. Coast Guard, York County, Commonwealth of Virginia and the National Park Service and all sponsors, their representatives and successors from all claims and 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 the waiver. I grant permission to all of the foregoing to use any photographs, motion pictures, recordings or any other record of this event for any legitimate purpose.

_ Signature of Runner Date Signature of Parent if Runner under 18 Date

DIRECTIONS TO COAST GUARD TRAINING CENTER:

Take I-64 to Exit 250B (Ft. Eustis Blvd/Rt. 105). Go toward YORKTOWN on Rt. 105, approximately 3 ¾ miles to traffic light at Rt. 17. Go LEFT onto Rt. 17 NORTH. Proceed about ¾ mile to second traffic light and turn RIGHT onto Cook Rd. Proceed approximately 2 ½ miles to the STOP sign and turn RIGHT onto Ballard St. (Rt. 238 East). Follow this road approximately 1¼ miles to the CG Training Center gate.

From points North via Rt. 17: Follow Route 17 South across the Coleman Memorial Bridge. Proceed approximately ½ mile past bridge and turn left at traffic light onto Route 238 EAST. Follow Rt. 238 East for approximately 2 miles to CG Training Center gate.

Finish line results and race support provided by the Peninsula Track Club

SPONSORED BY:

REGISTRATION/CHECK IN – 7 AM RACE BEGINS – 8 AM Fun run starts at 0810 AM Race Course – The Blasters Cove 8k race is a challenging course for any runner. The race winds through the forest of historic Fort Story over elevation changes and mixed terrain. Soft sand and packed dirt punctuate the demanding track.

Race Director – Anthony Bozarth e-mail – [email protected]

Registration & Fees: $20.00 per person – postmarked by August 10, 2009 $25.00 per person – after August 10 and day of registration $10.00 per person-1 mile fun run/walk Online registration available at Active.com or Mail to: Anthony Bozarth 11 Thomas Athey Court – Hampton, VA 23666, RE: 8K Run

Please make checks payable to: WEODWF or Wounded EOD Warrior Foundation

Awards – Top 3 overall finishers, Male and Female (Trophies/raffle tickets) Top 3 overall finishers in each age group Male and Female (Raffle tickets) Age Groups – 15 & under, 16-19, 20-24, 25-29, 30-24, 35-39, 40-44, 45-49, 50-54, 55-59, 60 &Up. *no awards or timing for one mile fun run/walk

Last Name ______First Name ______

Address ______City, State & Zip ______

Phone ______E-mail ______Gender ______

Age on race day ______Date of Birth ______T-SHIRT Size S M L XL

Proceeds will benefit the Wounded EOD Warrior Foundation, a 501(c) 3 organization that provides financial assistance to our Wounded EOD Warriors and their families when a loved one is injured. Please visit www.woundedeodwarrior.org for more information

Signature ______Date ______

Parent/Guardian Signature – Participants under 18 years of age

______Date ______By indicating your acceptance, you understand, agree, warrant and covenant as follows:

ALL RUNNERS MUST READ AND SIGN THE WAIVER BELOW IN ORDER FOR YOUR ENTRY TO BE PROCESSED

I understand that running is a potentially hazardous activity. I should not enter this race unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete this race. I assume all risks associated with running in the event including, but not limited to, falls, contact with other participants, the effects of weather including heat and humidity, traffic, and the condition of the roads, trails, and all such risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of the acceptance of my entry, I, for myself and anyone entitled to act on my behalf, waive and release Tidewater Striders, Ft. Story and associated commands, the City of Virginia Beach, race directors, race officials, volunteers, and all sponsors, their representatives and successors from all claims or liabilities of any kind arising from my participation in this event. I grant permission to all forgoing to use any photographs, video, or recordings of any kind of this event for any legitimate purpose. This race is not intended for baby joggers, strollers, headphones, skates of any kind, and dogs on leashes and I will abide by these guidelines.

** Registration prior to August 10, 2009 - will receive t-shirt on race day. After August 10, subject to availability****

Directions to parking area and race start:

From the main gate on Atlantic Ave. Continue straight to First Landing, turn left on First Landing. Parking will be located in the Car Wash parking lot. Walk approx. 1 quarter mile north on Hospital rd to Al Jubayl and turn left. Blaster's Cove will be the first left.

Race Proceeds Go to Regional Youth Running Programs. Tidewater Striders, one of the largest running organizations in the United States, is a 501c(3) non-profit club. This all-volunteer organization’s mission is to promote fitness and healthy lifestyles through running. The Striders will distribute the proceeds from this race to youth running programs throughout PRESENTED BY the region to enhance youth fitness and reduce child obesity throughout the region. Race Information At a minimum it will support: See the 20,000 seat Amphitheater like never Girls on the Run before! The race will take runners throughout Lion’s Den Youth Running the venue grounds which includes, the RRCA Kids Run the Nation Program backstage area, walkways, and parking Striders Youth Grand Prix Series 1-Mile Races grounds. This flat, fast course will start and New Energy Youth Running Team PRODUCED BY finish backstage. Other Area Cross Country Teams

Packet Pick-Up & Late Registration Checkered Flag Audi 2865 Virginia Beach Blvd., Virginia Beach, VA 23452 Friday, September 18th 4:00 – 7:00pm Saturday, September 19th 10:00am – 2:00pm Sunday | September 20, 2009

Packet Pick Up & Race Day Verizon Wireless Registration 7:30 – 8:50 Virginia Beach Amphitheater 5k Race start- 9:00am 1 Mile Race start-10:00am All Access Party- 9:30-11:30am

ALLACCESS5K.COM

Name:______Participant Perks First MI Last ƒ Flat & fast course throughout venue’s grounds Gender: __Male __Female Age:______ƒ Commemorative Finisher’s Award ƒ Backstage award party Email:______(race day) ƒ Live music Phone:______ƒ Artist Dressing Room Tours Tech T-Shirt:: S M L XL XXL (gender specific) ƒ Food & Soda & Adult Beverages ƒ Participant Dri-Balance T-Shirt & Goodie Bag Street Address______ƒ Entry to Raffle Prizes City/State/Zip:______

Overall Awards: Select Event: By 8/1 8/2-9/10 9/11-9/20 Top 3 men and women awards include prize money: $200- 1st $100- 2nd $50- 3rd __AllAccess 5K $20 $25 $30 __Mile Fun Run/Walk $10 $15 $20

Age Group Awards: Top 3 Men & Women: Register online at www.allaccess5k.com OR 12 & Under, 13-19, 20-24, 25-29, 30-34, 35-39, 40- maili check and l signed entry to: 44, 45-49, 50-54, 55-59, 60-64, & 65 & Up will receive AllAccess5K, 1513 Beachview Dr., Check payable: commemorative award winner t-shirts and other awards Virginia Beach, VA 23464-7221 Tidewater Striders Race Waiver: Please read this carefully, MUST BE SIGNED! I know that running a road race is a potentially hazardous activityI All Access After Party should not enter to run or walk unless I am medically able and Participants will have the chance to celebrate their properly trained. I agree to abide by the decision of a race official relative to my ability to safely complete the run/walk. I assume all accomplishment with free food, beverages, and risks associated with participating in this event including but not live music. The post race party will also include an limited to falls, contact with other participants, eating during an athletic event, the effects of weather, including heat and humidity, award ceremony and raffles. Runners will also be traffic and conditions of the roads/walkways, all such risks being given a chance to tour artist’ dressing rooms. Your known and appreciated by me. Having read this waiver and knowing these facts and in consideration for acceptance of my entry, I for race number serves as your FREE entry to the myself and for anyone entitled to act on my behalf, agree to party. indemnify the Tidewater Striders, LiveNation, Checkered Flag Automotive Group, the City of Virginia Beach, sponsors, volunteers, race management, from any and all claims or liabilities of any kind arising from my participation in this event. I will abide by all guidelines set by race management, including but not limited to, that bikes, skates and other wheeled-devices and animals are not permitted during my participation in this event. I agree that my entry fee is not refundable or transferable for any reason. I also grant permission to all the foregoing to use any photographs, or other recordings or records of this event for any legitimate purpose. Race Director reserves the right to accept or deny any entry. Signature: ______Date (parent or guardian if under 18 years of age)

Participant Name: Phone: Address: AWARDS

Sponsor Name: ______5K Awards will be given to the top 3 male and female overall finishers and the top 3 male and female finsi- All participants will enjoy Amount: $ ______Phone: ______hers in each age group as well as the top male and Complimentary bagels, doughnuts, fruit and water. Address: ______female middle of the pack and top male and female back of the pack. The race start and finish is located at the 4th street 5K Age Groups: 14 and under, 15-19, 20-24, 25-29, Sponsor Name: ______boardwalk at the Virginia Beach oceanfront. 30-34, 35-39, 40-44, 45-49, 50-54, and 55 & older. Amount: $ ______Phone: ______

Address: ______5K Run/Walk Entry Form

Participant Name ______Sex: _____ Birth Date ___ /___ /___ Sponsor Name: ______

Amount: $ ______Phone: ______Email: ______Age on Race Day: ______

Address: ______Address/City/State/Zip: ______

Sponsor Name: ______I am unable to attend but would like to make a donation to TASA in the amount of $______.

Amount: $ ______Phone: ______The official 2009 Surfers Healing 5K at the Beach T-shirt is guaranteed to the first 100 registered. Address: ______My shirt size is: ___ Small ___ Medium ___ Large ___ X-Large

I am participating in the: ___ 5K Run ___ 5K Walk ___ Personal Chip ID ______Sponsor Name: ______

Amount: $ ______Phone: ______

Address: ______IF YOU HAVE ANY QUESTIONS, PLEASE CALL 757.461.4474

Please Note: You may participate as a fund-raising par- Waiver & Release: By participating in the Surfers Healing 5K at the Beach, I hereby for myself and anyone entitled to act on my behalf, release ticipant by asking your family, friends and neighbors to Tidewater Autism Society of America (TASA), Kale Running, Surfers Healing and all sponsors, representatives and successors from all claims and/or liabilities of any kind arising out of participating in the event. I understand this race is not intended for strollers, baby joggers or dogs. I give TASA per- sponsor you for a set amount. Fund raising participants mission to use any photos, videos and recording of this event for any legitimate purpose, to include TASA’s Annual Report, Annual Video, and newsletters. will be eligible for the following awards: Children under the age of 18 must have a parent’s signature. $1,000 & up: TASA Duffle Bag $500: TASA Beach Cooler SIGNATURE: ______DATE ___ / ___ / ___ $250: TASA Beach Towel $150: TASA Cinch Pack You may register by mailing completed form and Entry Fee/Sponsor money to: The individual rasing the most funds overall will win a NEW IPOD Nano! TASA, 6300 East Virginia Beach Blvd, Norfolk, VA 23502 * Please make checks payable to TASA OR Online at www.KaleRunning.com OR www.Active.com * All sponsor money must be turned in before the race begins in order to be eligible for prizes. OR Register the day of the 5K, Saturday, August 15, 2009. All proceeds will benefit the Tidewater Autism Society of America and Surfers Healing VB.

About Autism: Autism is a neurobiological condition that affects a person’s ability to communicate and interact with others. It is a “spectrum” disorder that affects individu- als differently and to varying degrees of severity. Autism is the fastest growing de- velopmental disability in the United States. It affects nearly 1.5 million Americans and their families. One in 150 children born today will be diagnosed with autism. Al- though each individual with autism improves in functioning over time, unfortunately, children do not “grow” out of autism. It is a lifelong disability. Saturday, August 15, 2009 Virginia Beach Oceanfront The Tidewater Autism Society of America (TASA) Entry Fee: $25 if post- is a locally funded organization dedicated marked by 8.06.09, $30 to improving the lives of all affected by after 8.06.09 through race autism. TASA strives to enhance community awareness, provide education for profes- day. sionals and parents, and maintain sup- portive, informative networks comprised Registration of parents, professionals and community & Packet Pick Up: leaders. Proceeds from this event will help 6:30pm-8pm, 8/14 local families facing autism. With every 7am-7:45am, 8/15 participant, we move a little closer to more awareness, more help for individuals with 5K Run/Walk: 8am autism to achieve a better quality of life, Awards: 9am and ultimately improving the lives of all af- fected by autism.

Surfers Healing: This is the Fifth Year Surfers Healing, a non-profit organization based out of California, has hosted its day camp here in Virginia Beach, where autistic children and their families can experience a great day at the beach, complete with surfing and the in- credible healing power of the sea. For more www.KaleRunning.com information about our Virginia Beach camp, Email: [email protected] please visit www.SurfersHealingVB.org.

Ft. Eustis, VA 6:30 PM Saturday, August 15th, 2009

Registration and Entry Fees: $30 per couple pre-registered or $35 per couple after August 8th and on race day. No PTC race passes accepted.

Race day registration: Begins at 5:00 PM, until 6:15 PM. Race starts at 6:30 PM.

Detach and Mail Together

Make check or money order payable to: Peninsula Track Club Mail to: PTC Couples Run, Peninsula Track Club, P.O. Box 11116, Newport News, VA 23601 No Refunds, Exchanges or Transfers – No PTC Race Passes 1st Runner: 2nd Runner:

Name (First, MI, Last) Name (First, MI, Last)

Address Address

City, State, ZIP City, State, ZIP

Phone no. (including area code) Phone no. (including area code)

Age on race day E-mail address Age on race day E-mail address

Sex: Male Female Sex: Male Female

Circle T-shirt size desired: S M L XL Circle T-shirt size desired: S M L XL

I know that running a road/trail race is a potentially hazardous activity. I should not enter to run unless I I know that running a road/trail race is a potentially hazardous activity. I should not enter to run unless I am medically and properly trained. I agree to abide by any decision of a race official relative to my ability am medically and properly trained. I agree to abide by any decision of a race official relative to my ability to safely compete in the run. I assume all risks associated with running in this event including heat, to safely compete in the run. I assume all risks associated with running in this event including heat, humidity, traffic and conditions of the road/trail, all such risks being known and appreciated by me. humidity, traffic and conditions of the road/trail, all such risks being known and appreciated by me. Having read this waiver and knowing these facts, and in consideration of your accepting my entry, I, for Having read this waiver and knowing these facts, and in consideration of your accepting my entry, I, for myself, and anyone entitled to act on my behalf, waive and release the Peninsula Track Club, MWR Fort myself, and anyone entitled to act on my behalf, waive and release the Peninsula Track Club, MWR Fort Eustis, the US Army and the US Government and/or its officers from all claims and liabilities of any kind Eustis, the US Army and the US Government and/or its officers from all claims and liabilities of any kind arising out of my participation in this event. This is a road race conducted under the rules of the RRCA arising out of my participation in this event. This is a road race conducted under the rules of the RRCA and USATF. In consideration of the safety of all participants, no baby joggers, baby strollers, and USATF. In consideration of the safety of all participants, no baby joggers, baby strollers, headphones, animals on leashes, skateboards, or skates permitted in the race. headphones, animals on leashes, skateboards, or skates permitted in the race. All entrants must sign waiver. All entrants must sign waiver.

Signature(Parent/Guardian Signature if under 18) Date Signature(Parent/Guardian Signature if under 18) Date

Married couple? Yes No Combined Ages ______Directions: Fort Eustis, Virginia, is located between Newport News and Williamsburg. Take Interstate-64 to Fort Eustis Blvd. (Exit 250A) and proceed to Visitors Center (approximately one mile) and obtain a temporary vehicle pass. Continue through the main gate on Washington Blvd., at the traffic circle bear to the right, take a left onto Dickman Street, Anderson Field House will be on your left. Ample parking, rest rooms, and shower facilities at the Anderson Field House.

Course Description: Surface is 100% asphalt roadways. Fast, certified course, mostly flat, with one small downhill and uphill section in the second mile.

Course Supervision: Runners must follow traffic flow and yield the right-of-way to vehicular traffic. Course marshals will be located at critical checkpoints on the course. One water stop will be supplied on the course.

Scoring: Couples overall times added together for results, fastest combined times win. Couples need not run together.

Awards: Top 5 married couples; Top 5 single couples; Top 5 other (same-sex) couples. “Other “ couples can be father-son, mother-daughter, brother-brother, sister-sister, friends, etc. Handcrafted running jewelry created by “Lift Your Sole” awarded to Top 3 individual female finishers. Top 3 places in the following age groups (combined ages, either male-female married or male-female single couples categories only): 39- and-under, 40-59, 60-79, 80-99, 100-119, and 120-and-over. No duplication of awards.

Refreshments and Awards Ceremony: Refreshments (water, soda, pizza, beer) and social immediately following the race. Awards ceremony at 7:45 PM.

T-Shirts: All pre-registered 5K entrants will receive a T-shirt in the requested size. Race day entrants will receive T-shirts while supplies last. Any extra T-shirts will be sold for $10 per shirt.

Race Proceeds to Benefit: The Joe and Sue Moore Memorial Scholarship Fund that provides financial assistance to graduating seniors who have participated in high school running and have excelled in academics.

Race Support and Finish Line results: Provided by The Peninsula Track Club.

Rain Date: In case of severe weather (continued rain, lightning and thunderstorms), the rain date will be Sunday, August 16th at 6:30 PM.

Information: Karen Corl (Race director) (757) 238-9437, e-mail: [email protected] or Rick Platt (Race coordinator) (757) 229-7375, e-mail: [email protected].

Sponsored by: Ft. Eustis, VA 6:30 PM Saturday, August 15th, 2009

Registration and Entry Fees: $30 per couple pre-registered or $35 per couple after August 8th and on race day. No PTC race passes accepted.

Race day registration: Begins at 5:00 PM, until 6:15 PM. Race starts at 6:30 PM.

Detach and Mail Together

Make check or money order payable to: Peninsula Track Club Mail to: PTC Couples Run, Peninsula Track Club, P.O. Box 11116, Newport News, VA 23601 No Refunds, Exchanges or Transfers – No PTC Race Passes 1st Runner: 2nd Runner:

Name (First, MI, Last) Name (First, MI, Last)

Address Address

City, State, ZIP City, State, ZIP

Phone no. (including area code) Phone no. (including area code)

Age on race day E-mail address Age on race day E-mail address

Sex: Male Female Sex: Male Female

Circle T-shirt size desired: S M L XL Circle T-shirt size desired: S M L XL

I know that running a road/trail race is a potentially hazardous activity. I should not enter to run unless I I know that running a road/trail race is a potentially hazardous activity. I should not enter to run unless I am medically and properly trained. I agree to abide by any decision of a race official relative to my ability am medically and properly trained. I agree to abide by any decision of a race official relative to my ability to safely compete in the run. I assume all risks associated with running in this event including heat, to safely compete in the run. I assume all risks associated with running in this event including heat, humidity, traffic and conditions of the road/trail, all such risks being known and appreciated by me. humidity, traffic and conditions of the road/trail, all such risks being known and appreciated by me. Having read this waiver and knowing these facts, and in consideration of your accepting my entry, I, for Having read this waiver and knowing these facts, and in consideration of your accepting my entry, I, for myself, and anyone entitled to act on my behalf, waive and release the Peninsula Track Club, MWR Fort myself, and anyone entitled to act on my behalf, waive and release the Peninsula Track Club, MWR Fort Eustis, the US Army and the US Government and/or its officers from all claims and liabilities of any kind Eustis, the US Army and the US Government and/or its officers from all claims and liabilities of any kind arising out of my participation in this event. This is a road race conducted under the rules of the RRCA arising out of my participation in this event. This is a road race conducted under the rules of the RRCA and USATF. In consideration of the safety of all participants, no baby joggers, baby strollers, and USATF. In consideration of the safety of all participants, no baby joggers, baby strollers, headphones, animals on leashes, skateboards, or skates permitted in the race. headphones, animals on leashes, skateboards, or skates permitted in the race. All entrants must sign waiver. All entrants must sign waiver.

Signature(Parent/Guardian Signature if under 18) Date Signature(Parent/Guardian Signature if under 18) Date

Married couple? Yes No Combined Ages ______Directions: Fort Eustis, Virginia, is located between Newport News and Williamsburg. Take Interstate-64 to Fort Eustis Blvd. (Exit 250A) and proceed to Visitors Center (approximately one mile) and obtain a temporary vehicle pass. Continue through the main gate on Washington Blvd., at the traffic circle bear to the right, take a left onto Dickman Street, Anderson Field House will be on your left. Ample parking, rest rooms, and shower facilities at the Anderson Field House.

Course Description: Surface is 100% asphalt roadways. Fast, certified course, mostly flat, with one small downhill and uphill section in the second mile.

Course Supervision: Runners must follow traffic flow and yield the right-of-way to vehicular traffic. Course marshals will be located at critical checkpoints on the course. One water stop will be supplied on the course.

Scoring: Couples overall times added together for results, fastest combined times win. Couples need not run together.

Awards: Top 5 married couples; Top 5 single couples; Top 5 other (same-sex) couples. “Other “ couples can be father-son, mother-daughter, brother-brother, sister-sister, friends, etc. Handcrafted running jewelry created by “Lift Your Sole” awarded to Top 3 individual female finishers. Top 3 places in the following age groups (combined ages, either male-female married or male-female single couples categories only): 39- and-under, 40-59, 60-79, 80-99, 100-119, and 120-and-over. No duplication of awards.

Refreshments and Awards Ceremony: Refreshments (water, soda, pizza, beer) and social immediately following the race. Awards ceremony at 7:45 PM.

T-Shirts: All pre-registered 5K entrants will receive a T-shirt in the requested size. Race day entrants will receive T-shirts while supplies last. Any extra T-shirts will be sold for $10 per shirt.

Race Proceeds to Benefit: The Joe and Sue Moore Memorial Scholarship Fund that provides financial assistance to graduating seniors who have participated in high school running and have excelled in academics.

Race Support and Finish Line results: Provided by The Peninsula Track Club.

Rain Date: In case of severe weather (continued rain, lightning and thunderstorms), the rain date will be Sunday, August 16th at 6:30 PM.

Information: Karen Corl (Race director) (757) 238-9437, e-mail: [email protected] or Rick Platt (Race coordinator) (757) 229-7375, e-mail: [email protected].

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