2019 Nov-Dec (Vol 36, Iss 6)

SecondIN Wind Running PASSING Club Newsletter November/December 2019 Champaign-Urbana IL Running in East-Central Illinois Volume 36, Issue 6

Race participants are checking out the awards table for the 32ND annual Allerton Park Trail Run and the post run costume contest on October 27. Curtis Orchard sponsored the annual Costume Contest. Race participants brought a dish to share, a costume to wear, and friends and family to celebrate with.

IN THIS ISSUE RRCA Certified Running Coach - Meet the Monday Run Day team - Vote for our Club Awards - Join the Board - “Cold Weather Running Tips - Sign up to run or pace our 2020 CCIM Training for 13.1 or 26.2 miles - and more...

https://SecondWindRunningClub.org IN PASSING IN THIS ISSUE Upcoming Events & Key Dates ��2 Board of Directors, Officers, & Program Coordinators ��3 Club Weekly Runs ��3 Club Races/Programs ��3 New Members for September & October ��4 President’s Corner with Jim Fair III ��5 HELP WANTED!!! ��6 Annual Banquet & Membership Meeting ��7 2019 Annual Club Awards ��8 Christie Clinic Illinois Marathon Training ��9 RRCA’s Cold Weather Running Safety Tips ��10 RRCA’s General Running Safety Tips �� 11 Champaign-Urbana nominated for RRCA Runner Friendly Community Designation ��12 RRCA’s 2019 Roads Scholar® Grantees ��15 ADVERTISE WITH US ��18 Single Track Trail Tips ��23 SECOND WIND’S MONDAY RUN DAY ��25 MONDAY RUNDAY - Parents Fun Runs ��27 RUNNING SHORTS ��29 Brigid Kosgei Shatters World Record ��31 RRCA Certified Running Coach Course ��33 DESTINATION FUN RUNS! ��37 JOIN THE 2ND WIND BOARD! ��39 2020 RRCA National Championship Event Series ��39 Illinois Club Relays 2020 ��39 2019 Race Circuit & Scoring Rules ��40 Member Race Results ��42 EDITOR’S CORNER ��48 Upcoming Events & Key Dates upcoming club sponsored events Key Date: Sign up now for...

Annual Meeting & Banquet January 25, 2020 -Christie Clinic Illinois Marathon full/half Training Buffalo Trace Trail Run March 7, 2020 -Registration for the Annual Banquet Clinton Lake Ultra 50K March 28, 2020 -Submit your interest to become a Director/Officer Spring Pizza Party TBA in 2020 -Nominate yourself/friend for a club award

Newsletter of the Second Wind Running Club 22 https://SecondWindRunningClub.org Board of Directors, Officers, & New running events, changes, or last-minute up- Board Officers and Directors dates are posted via our Google Groups email list. President Jim Fair III Treasurer Marc Mills Club Weekly Runs MONDAY RUN DAY (resumes Spring 2020) Secretary Laura Owen [email protected] Director Betsy Chominski TUESDAY FUN RUNS Director David Ammermann [email protected] Director Kate Blahnik WEDNESDAY SPEEDWORK Director Magdalena Casper-Shipp [email protected] Director Martha McSims THURSDAY RIGGS RUN (resumes Spring 2020) Coordinators SATURDAY LONG RUNS (Summer/Fall) Race Timing Melony Barrett Club Races/Programs Race Circuit Juan Salas Buffalo Trace Trail Run (MARCH) Parents Run Michelle Tushevski [email protected] Tues.FunRun David Ammermann Clinton Lake Ultra (MARCH) Jim Doyle [email protected] Speed Work Randy Stearns Countryside 10K (JUNE) [email protected] Membership Susan Mynatt Women’s Fitness 5K (SEPTEMBER) Michele Cohen (Until Dec) [email protected] Fall Long Run David Ammermann Allerton Park Trail Run (OCTOBER) Communicatons Team [email protected] Web Editor Magdalena Casper-Shipp Christie Clinic Illinois Marathon Training Communication Kate Blahnik (Shirley LeMay, Lead Coordinator) Race Calendar Kirk Bedwell (Until Dec) [email protected] David Ammermann Sarah Myers Monthly Board Meetings Second Wind Running Club board meetings Newsletter Jim Fair III (Interim Editor) are open to all members on the third Tues- day of each month. Board meeting agenda Juan Salas (Race Editor) and meeting minutes are available on our Mandy Easton-Allen website at https://secondwindrunningclub. org/content/board-meeting-minutes-agenda.

● ● https://SecondWindRunningClub.org 33 IN PASSING NOV & DEC 2019 Vol 36, Issue 6 IN PASSING New Members for September & October

SEPTEMBER OCTOBER Jacqueline Erens Shelby Koehne Poornima Eshwara Gabriel Lopez Stojan Tushevski

Member Activities & Benefits

Running related activities, free for members: Monday Run Day - 6:15pm weekly (resumes spring 2020)

Tuesday Fun Run - 6pm weekly (meeting at the UofI ARC this winter)

Wednesday Speed Work - 6pm weekly (meeting at UofI Armory this winter)

Thursday Riggs Runs - 6pm weekly (resumes spring 2020)

Summer Saturday marathon/half-marathon training long run (7am, location varies)

Monthly Board Meetings (7:15pm on 3rd Tuesday of each month)

Second Wind offers two training programs, each of which cost an additional fee: Christie Clinic Illinois Marathon training program (winter/spring) Womens Beginning Running Group program (8 week program 2 - 3 times/year) Training Programs, Educational sessions, and more (periodically)

Socials and Other: Annual Membership Meeting & Awards Banquet held at the end of January Spring and Fall pizza parties (Second Wind pays for pizza, salad and soft drinks) Summer potluck cookout Second Wind pays for burgers, buns, and condiments)

Notification of latest issue ofIn Passing, (bi-monthly newsletter with race results)

10% discount on purchases at the Body ‘n Sole Sports in Savoy

Occassional discounts to other races as announced Renew today at: https://secondwindrunningclub.org/membership

Newsletter of the Second Wind Running Club 44 https://SecondWindRunningClub.org page itself links back to our website for you President’s Corner with Jim Fair III Email: [email protected] to sign up. This year seems to have flown by pret- If you are more experienced in your run- ty quickly. We are already running into the ning, we encourage you to also visit that winter months of the year. That said, we page to sign up as a pacer. Both pacers are suspending two of our weekly fun runs, and participants will be invited to the CCIM our Monday Run Day and our Riggs Run Training Program banquet after the race. (Thursdays), until spring. Our other two weekly fun runs will be meeting at 6pm on January 25 is the date of our member’s the UofI campus until spring. Our Tuesday annual banquet at 6pm (doors open at Fun Runs will generally meet at the UofI 5:30pm). The annual membership meeting ARC while our Wednesday Speedwork will and awards ceremony follow the banquet. meet at the UofI Armory. Further, while we The food served at the banquet is delicious. are winding down another race circuityear, More details and links to the banquet, the remember that there is a new race circuit awards categories, open board positions, year starting January 2020 with the Siberi- and more are on the next few pages. an Trail Run. For anyone who wants to run At the annual meeting, following the ban- on New Year’s Eve, Body’N Sole Sports quet, we will allow the general member- normally sponsors a New Year’s Eve run. ship to vote in the elected board members Since the last newsletter, we concluded and Vice President. Although the board will our summer Women’s Beginning Running appoint the Treasurer and Secretary, you Group with the 34th Annual Women’s Fit- should submit your interest in either of the ness 5K on September 15 at Crystal Lake two appointed positions to be considered. I Park in Urbana. We thank everyone for vol- will request the board to approve up to 3 at- unteering and participating in the longest tedees for the RRCA national convention. running women’s only running event in the Keep up to date with our posts via email area. Our longtime coordintor is stepping and social media (Facebook, Twitter, Insta- down, and we are looking for one or more gram). Happy Running! persons to help lead the program. We also -Jim Fair III, RRCA Certified Race Director sponsored our 32 annual Allerton Park Trail Run on the last Sunday of October, but you will have to wait for the next issue to read the race recap. For anyone looking for a training program for the Christie Clinic Illinois Marathon, we have opened registration for our CCIM Marathon Training Program. This program targets both the full and half marathon distances. You can sign up now through the 1st of the year to participate in the program. More details on the program are shown in the ad on page 14 of this newsletter. The ● ● https://SecondWindRunningClub.org 55 IN PASSING NOV & DEC 2019 Vol 36, Issue 6 IN PASSING HELP WANTED!!!HELP WANTED!!! Volunteer positions we need your help with

For interest in the following: email [email protected] CLUB RACES:

VOLUNTEER COORDINATORS Membership Coordinator Women’s Beginning Running Group Coordinator Monday Runday Assistant Coordinator (run/jog or walk Lead) Newsletter: Layout Designer, Editor, Copywriter, Proofreaders Race Timing: various, please email racecoordinator@SecondWindRunning- Club.org

BOARD MEMBERS/OFFICERS Director (8 available) 2 Year Terms elected by the membership Vice President (2 year term, elected by the membership) Treasurer (1 year terms, appointed by the board) Secretary (1 year terms, appointed by the board)

Call for Board Members

It is that time of year again! The Second Wind Running Club is looking for volunteers to serve on the Board of Directors! In this role, we hope to use your energy, excitement, and passion for running to motivate members or help transer ideas into actionables.

If you are interested in joining the Second Wind Running Club Board of Directors for 2020 and 2021 please email me at [email protected] by December 10. You will be confirmed orvoted in by the membership at our Annual Member Meeting and Banquet in January which is scheduled for Saturday, January 25!

Newsletter of the Second Wind Running Club 66 https://SecondWindRunningClub.org Annual Banquet & Membership Meeting THE Annual Banquet and Membership Meeting

will be held on the evening of

January 25, 2020 Registration opens on October 1, 2019

We cordially invite you to join us for our annual banquet and membership BANQUET FAQ’s meeting. The venue is at the CityView in • Family-friendly banquet downtown Champaign, above the Amtrak • Venue accessible by vehicle, transit. station. We will celebrate the accomplish- • RSVP ONLINE BY 1/15/2020 ments of our club and club members • Skip dinner to attend the annual meet- with a family friendly social gathering ing & award ceremony for free! featuring a formal banquet, acknowl- • Award Presentation edgements, and award presentations! • Photos from this year! • Doors open 5:30p/Banquet starts at 6p We may also offer a combination of the • Location: legacy and newer award categories. Join us for our annual banquet to enjoy a buffet, celebrate our club’s accomplish- ments, & enjoy an award presentation.

DISH catering is the official sponsor of the Second Wind Running Club’s annual meeting and banquet. More info at https://dishpassion- atecuisine.com/ At the 2019 annual meeting and banquet, they ensured the appetizers made their way to your presence if you were too busy mingling and catching up with friends to snack on anything!

* Registration at the annual banquet is not required in order to attend the Annual Meeting. Dinner is not provided to unpaid attendees. The City Center is at 503 S Chestnut St, Champaign, IL 61820

● ● https://SecondWindRunningClub.org 77 IN PASSING NOV & DEC 2019 Vol 36, Issue 6 IN PASSING 2019 Annual Club Awards THE AWARD CATEGORIES FOR THIS PAST RUNNING YEAR ARE: Nominate a few people today.

Our annual banquet celebrates the ac- 1. Runner of the Year: the old standby. An complishments of our club, and we want award for all-around running excellence. to share the best stories of the runners in our community at the banquet. In 2018 we 2. 4th Place: For the runner who is never refreshed our award designations to better on the podium but trains just as hard. meet that goal. Our new award categories have parallels to the old awards, but with a 3. My Mentor: Do you run with someone who new twist and approach. We hope to see a makes a huge impact on your running life? more diverse set of club members honored with their stories being told at the annual 4. Destination Unknown: This is for the banquet. best story of a race a runner traveled to!

Guidelines: You may nominate any club 5. High Mileage Engine: For the runner who member for any award. The Board will re- churns out miles like it's going out of style. view all submissions and select winners. Self nominations are permitted. All awards 6. Orange and Blue: Most supportive will be presented at our annual banquet on of the Illinois Marathon weekend. Saturday, January 27, 2020. 7. Trendsetter: Which runner will lead the Please note the awards are NOT gender next running fad/craze and what will it be? specific anymore. The Board may choose to give an award twice in a year. 8. Most consistent: This is for someone who is always on pace, always running, and seems to know their own body when it comes to running.

9. New Runner of the Year: New to running, new to Second Wind, or both, this person exemplifies the ways running makes us be the best version of ourselves.

10. Volunteer of the year: For the person who is always stepping up to help the club! For each category, all you need is the name The deadline for nominations is Decem- of a person, and a reason why you are nom- ber 17, 2020 at 4pm. Vote now at https:// inating that person. If you know a couple of docs.google.com/forms/d/e/1FAIpQLS- people or more who would fit each category, f4LR3BULEprugbCfELNwzDwHIqX- then submit a nomination for each of them. d7X013BmfrUNuvA1NPzjA/viewform Newsletter of the Second Wind Running Club 88 https://SecondWindRunningClub.org Christie Clinic Illinois Marathon Training

Are you “motivated” enough to run a full marathon in 2020?

Or maybe you’re only half as “motivated” and 13.1 miles sounds like plenty?

Either way, we have a full & half marathon training program to help you go the distance! This year’s program offers 16 weeks of training, beginning with a kickoff event on Thurs- day, January 2, and ending with the Christie Clinic Illinois Marathon race weekend, April 24-25, 2020. There is also a postrace celebration on April 29!

Register Today! - this page will take you there Sign up now at Https://SecondWindRunningClub.org/marathontraining. Runners of vary- ing experience levels are welcome. Below list of benefits based on past programs (sub- ject to be updated for 2020). More details to be released by our Coordinators!

Benefits include: • 1 year Membership in the Second Wind Running Club • Kickoff event with great tips for winter running gear • Program Training calendar targeting the Christie Clinic Illinois Marathon • Weekly scheduled group runs on Saturdays with planned running routes • Pacers for the group runs who are experienced runners • Nuts and bolts with the Race Directors before race weekend • Official Marathon training shirt • Thursday evening fun runs in March / April sponsored by BodyNSole • Program post race celebration at Lodgic Everyday Community on April 29, 2020 • More to be announced by our program coordinators

As in prior years, we recommend you should be able to run 4 miles to join the half marathon training program, and to run 8 miles to join the marathon training program.

To joining the program as either a pacer, please complete our pacer registration form at the bottom of the web page. Email questions to our lead marathon training coordinator, Shirley LeMay, at [email protected]

● ● https://SecondWindRunningClub.org 99 IN PASSING NOV & DEC 2019 Vol 36, Issue 6 IN PASSING RRCA’s Cold Weather Running Safety Tips

Always follow the RRCA General Safety Guidelines (see next page)

Leave the headphones at home. Your ears may help you avoid dangers your eyes cannot see. Wet, wintery conditions may weaken tree limbs causing them to fall. Hearing the crack before the fall may be the difference between avoiding a falling branch or being tackled by a dead limb.

Avoid running on the roads in snowy conditions. Drivers have a decreased ability to maneuver and stop. Wear layers of clothing that will help you maintain your core body temperature during Winter means fewer daylight hours. Wear the run but will keep you warm during warm- bright-colored, reflective clothing or a re- up and cool-down phases. flective vest so you are noticeable to area traffic. For added visibility, wear a lightweight Consider wearing traction devices on your headlamp or flashing light. shoes if sidewalks, trails or roads have snow or ice cover.

If you drive to a running trail or route, leave a change of dry cloths and a blanket in the car for emergency situations.

Stay alert and aware of your surroundings and the weather conditions. Oncoming storms can quickly drop the temperature putting you at risk for frostbite or hypothermia if you are caught wearing the wrong clothes. Know where to find shelter on your route if the weather gets really bad.

Do not ignore shivering. It is an important first sign that the body is losing heat, and you may be in danger of hypothermia.

Newsletter of the Second Wind Running Club 1010 https://SecondWindRunningClub.org direction of your run. Tell friends and RRCA’s General family of your favorite running routes. Running Safety Tips -These are republished from the RRCA’s website. • Avoid unpopulated areas, deserted streets, and overgrown trails. Avoid unlit areas, • DON’T WEAR HEADPHONES. Use especially at night. Run clear of parked cars or bushes. your ears to be aware of your surroundings. Your ears may help you avoid dangers your eyes • Ignore verbal harassment and do not may miss during evening or early morning runs. verbally harass others. Use discretion in ac- knowledging strangers. Look directly at others and be • Run against traffic so you can observe ap- observant, but keep your distance and keep moving. proaching automobiles. By facing on-coming traffic, you may be able to react quicker than if it is behind you. • Wear reflective material if you must run before dawn or after dark. Avoid • Look both ways before crossing. Be sure running on the street when it is dark. the driver of a car acknowledges your right-of-way before crossing in front of a vehicle. Obey traffic signals. • Practice memorizing license tags or identifying characteristics of strangers. • Carry identification or write your name, phone number, and blood type on the inside sole of • Carry a noisemaker. Get training in self-defense. your running shoe. Include any medical information. • When using multi-use trails, follow the • Always stay alert and aware of rules of the road. If you alter your direction, look over what’s going on around you. The more your should before crossing the trail to avoid a potential aware you are, the less vulnerable you are. collision with an oncoming cyclist or passing runner.

• Carry a cell phone or change for a phone call. Know • Call POLICE IMMEDIATELY if something hap- the locations of public phones along your regular route. pens to you or someone else, or you notice anyone out of the ordinary. It is important to report incidents immediately • Trust your intuition about a person or an area. React on your intuition and avoid a person or situation if you’re unsure. If some- The RRCA encourages our members and the thing tells you a situation is not “right”, it isn’t. press to reproduce and circulate these tips (please be sure to acknowledge the RRCA as • Alter or vary your running route pattern; your source for General Running Safety Tips). run in familiar areas if possible. In unfa- miliar areas, such as while traveling, contact a local RRCA club or running store. Know where open busi- These tips can be found at the following web page: nesses or stores are located in case of emergency. https://www.rrca.org/education/rrca-general-running-safety-tips • Run with a partner. Run with a dog.

• Write down or leave word of the ● ● https://SecondWindRunningClub.org 1111 IN PASSING NOV & DEC 2019 Vol 36, Issue 6 IN PASSING Champaign-Urbana nominated for RRCA Runner Friendly Community Designation -by Jim A Fair III On behalf of the Second Wind Running ports an additional 20 more events in the Club, I submitted the application nominating area through the race circuit. This year the twin cities of Champaign-Urbana (C-U) alone we had several Turkey Trots in C-U, as a RRCA Runner Friendly Community. including the the 54th Annual Turkey Trot C-U has a great balance of community sponsored by the Urbana Park District at no support, local government involvement, and cost to the general public. infrastructure. This year we began a collaboration with This designation reflects that the run- Lodgic Everyday Community and Pursuit ner-friendly communiy is at the forefront Performance Institute to host a new week- of consideration for future projects. C-U day Monday Fun Day fun run in Champaign. includes both at least half a dozen running Last year we began a similar collabora- tracks and 690 linear miles of pedestrian tion with Riggs Beer Company to host a friendly sidewalks and running paths. The Thursday Riggs Run in Urbana. Riggs now longest stretch of a running path is on a reserves a table for our group for post run 10 mile rails-to-trails path. Both the City refreshments, while allowing our group to of Champaign and the City of Urbana are meet up onsite before the run. The Riggs collectively moving forward with additional Run began as an informal request from a projects to make the community more pe- couple of members wanting to share with the destrian and runner friendly, as noted in the club a group meetup on our facebook page. Sidewalk Inventory & Assessment of the This nomination is a reflection of our Champaign-Urbana Multmodal Corridor En- community. With this designation I envision hancement (MCORE) project. This project is our running club engaging in more strategic a joint effort between C-U, the Univerisity of partnerships with public and private organi- Illinois, and Champaign-Urbana Mass Tran- zations to promote running activites beyond sit District to improve mobility at the core of our tradition longtime running meetup loca- our communities. tions where one could enjoy a club fun run Included in the list of popular running day or night at various locations around C-U tracks open to the public include: Cham- 6 days out of the week. paign YMCA; the Armory at the University I thank everyone who supported this no- of Illinois (UofI); the Leonhard Recreation imination submitted at the end of October. Center of the Champaign Park District; and I extend a special thank you and specific the McKinley Athletic High School Complex acknowledgement to Mayor Deborah Frank in Urbana. The outdoor tracks that the Sec- Feinen of the City of Champaign, Mayor ond Wind Running Club frequents include Diane Wolfe Marin of the City of Urbana, the UofI Arboretum, University cross country the Christe Clinic Illinois Marathon, Body’N track, and the UofI Armory. Sole Sports, Lodgic Everyday Community, Although there are at least 30 running Pursuit Fitness, and Impact Physical Ther- events local to C-U, our running club sup- apy & the Chicago Recovery Room. Further

Newsletter of the Second Wind Running Club 1212 https://SecondWindRunningClub.org I thank our local businesses including those Mayor Diane Wolfe Marlin; City of Urbana who sponsored our fun runs or training runs The City of Urbana promotes health and wellness in including Red Bicycle Ice Cream, Riggs many ways, including sponsorship of the annual Chris- Beer Company. I also thank Great Harvest tie Clinic Illinois Marathon and collaboration by our Bread Company who was an avid supporter police and public works departments for local races of the running community for 19 years. Last- held throughout the year The City also has estab- ly, I also thank both the Urbana Park District lished a Bicycle-Pedestrian Advisory Committee which and the Champaign Park District for promot- advises the Mayor and City Council on infrastructure, ing and coordinating running programs in a public safety and public policy related to walking, run- safe environment. All of you help the C-U ning, and bicycling. The City of Urbana has adopted running community maintain a track record a Complete Streets Policy and is Illinois’ only Gold of working together to promote running as Level Bicycle Friendly Community designated by the a healthy exercise and sport. League of American Bicyclists. Champaign-Urbana has been designated an Age-Friendly community by AARP. These designations reflect our commitment to providing a safe, affordable, accessible and enjoyable environment in which to pursue activities which promote health and wellness. Summary exerpts from the letters of recommendations Jan Seeley; Christie Clinic Illinos Marathon For nearly four decades, C-U has been a vibrant Mayor Deborah Frank Feinen; City of Champaign running community, due primarily to the dynamic In recent years, Champaign has undertaken the Second Wind Running Club that is based here. When reconstruction of a major route with the $42 million our CCIM event began in 2009, with almost 10,000 Multimodal Corridor Enhancement (MCORE) project. runners that first year, we were able to immediately This reconstruction project has carved a modernized help foster the growth of the existing running commu- path across Champaign, the University of Illinois cam- nity. Ten years later, C-U is now a running destination pus, and Urbana, adding complete streets that are saf- each spring for our race weekend—not just in the er and more efficient in accommodating pedestrians, state of Illinois but nationally, and the bond between bicyclists, and bus and vehicle traffic. The Champaign the CCIM and Second Wind is even stronger as we Park District offers water parks, recreation centers, work together to make running accessible and safe for and trails (linear parks), each intended to stimulate our everyone. The number of C-U community members minds and bodies toward health. Among their offerings who are now actively taking to the streets to run and is Dodds Park, which reverently displays a monument walk year-round is staggering, leading local doctor, to our many Olympic and Paralympic Athletes near Janet Welch, to comment, “The Christie Clinic Illinois its public paths and athletic fields. The Park District Marathon Race Weekend has contributed to the also holds a series of themed one mile, 5K, and 10K general health of the community. It has helped move races throughout the community, encouraging us people along the curve of more physical activity. As to be active and have fun at all ages As a City we a physician, I have seen people in my practice who actively work to support our local runners and races. were regular exercisers become marathoners for the We proactively address potholes and sidewalk issues first time, and people who were sedentary start to walk that could impede runners specifically checking race or jog more to participate in the 5K.” routes prior to events like the Illinois Marathon. ● ● https://SecondWindRunningClub.org 1313 IN PASSING NOV & DEC 2019 Vol 36, Issue 6 IN PASSING Garret Arndt, President of Pursuit Fitness & Per- incorporated the “recovery room” to help support the formnce Institute PFPI and Second Wind Running local athletes and physically active individuals by Club have been working together with Lodgic Ev- offering various services to help our community stay eryday Community to host a weekly running group healthy and active. We are a runner friendly business for anyone in our community. It has proven to be a allowing runners to use our bathroom and filtered popular Monday evening, family affair. Families join water as needed, stop by for any emergency services us for a guided stretch and warm up led by a PFPI as we are staffed with 3 full-time physical therapists, trainer, followed by a 2-3 mile run led by the Second and always open to host group runs, discounts to Wind Running Club. We have had runners of all local running groups, and provide a meeting location ages and experience participate! In addition, Lodgic for pre and post run meetings. seasons. They helped sponsors the runners to stay after the run and enjoy create the Christie Clinic Illinois Marathon, which is a a healthy beverage and good company. “ 15,000 to 20,000 person event that takes place the last weekend in April. Angela Balcor - Community Engagement Director of Lodgic Everyday Community “We wholeheart- Mike Lindemann Co-Owner of Body n’ Sole Sports edly believe that this community is very supportive Since the mid 80’s Body n’ Sole has partnered with of runners, and we are happy to be part of the run- Second Wind Running Club to enhance the running ner-friendly business communities in town. Lodgic community in Champaign County. Second Wind Run- has been lucky to partner with Pursuit Fitness and ning Club created several great running opportunities the Second Wind Running Club Lodgic is proud to for the community, Weekly fun runs, speed training be able to offer perks to runners, like hot chocolate sessions, marathon and half marathon training groups and hot cider during cold weather, ice water during in both the spring and fall seasons. They helped create warm weather, and discounted child-care in our on- the Christie Clinic Illinois Marathon, which is a 15,000 site licensed childcare center. Throughout the week, to 20,000 person event that takes place the last week- we welcome runners to use our restroom, and more. end in April. Along with this event, which the course We also help support volunteer recruitment for local runs all through the Champaign-Urbana area, they races and more. We are proud sponsors of the Illinois were able to enlighten both the city of Champaign Marathon. We are willing to hang the RRCA Runner and Urbana to use and close public streets, along with Friendly Business static window decals in a window using police, fire and public works staff to make the letting runners know the business supports the run- event one of the safest events in the nation. Second ning community and is a safe place for runners in Wind Running Club also sponsors several smaller times of need. We look forward to continuing to grow local races in and around the community. our partnership with Second Wind Running Club, the Illinois Marathon, and the running community at large.”

Gretchen Thompson, PT, MSPT, CMTPT - Owner/ Managing Partner od Impact Physical Therapy I opened my clinic 3 years ago, having grown up in this community, and incorporated the “recovery room” to help support the local athletes and physically active individuals by offering various services to help our community stay healthy and active. I opened my clinic 3 years ago, having grown up in this community, and Newsletter of the Second Wind Running Club 1414 https://SecondWindRunningClub.org RRCA’s 2019 Roads Scholar® Grantees Spotlight: 11/05/2019 Five up-and-coming U.S. distance runners receive $5,000 each in financial support; the program has awarded $615,000 since 1996 to emerging elite runners in the U.S.

Arlington, VA – The Road Runners Club of America (RRCA) announces and proudly introduces and congratulates its 24th Roads Scholar® class: Annie Frisbie, Frank Lara, Dakotah Lindwurm, Connor McMillan and Alexis Zeis.

Since 1996, RRCA has awarded grants totaling more than $625,000 through its Roads Scholar® program. The goal of the program is to assist American post-collegiate runners who show great promise to develop into national and world class road running athletes. The grants awarded by the RRCA go directly to the athletes to help support their goals and training needs. Annie Frisbie, pictured above. Frisbie, Annie Annie Frisbie (Minneapolis, MN): A native of neapolis, MN with Team USA Minneso- River Falls, WI, Annie Frisbie competed for ta, coached by Chris Lundstrom. Re- her high school in Cross Country and Track. cently, she competed in the USATF 10 By her senior year, she won the Division I Mile Championships where she took state Cross Country meet and placed in the fifth for the women with a time of 54:00. top 25 at both Footlocker and Nike Nationals. Lara, Frank She went on to run in college for Iowa State Frank Lara (Boulder, CO) While in high University where she graduated with a bach- school, Houston, TX native Frank Lara elor’s degree in graphic design. While com- won the 2013 Texas State Cross Country peting for ISU, Frisbie received all-American title and was a Footlocker and NXN quali- honors in Cross Country and was a part of fier the same year. With these accomplish- three Big 12 Championship teams, while be- ments, he joined the newly forming team ing named a three time All-Midwest Region at Furman University in Greenville, SC. As and a three time All-Big 12 Cross Country. a core member, Lara is the first and only Furman athlete to have competed at the Frisbie currently lives and trains in Min- NCAA Cross Country Championships for

● ● https://SecondWindRunningClub.org 1515 IN PASSING NOV & DEC 2019 Vol 36, Issue 6 IN PASSING four years in a row. He finished his time ed from St. Francis High School in 2013 at Furman as a three-time All-American as a three sport athlete in cross-coun- in the 10,000m on the track. He made his try, hockey, and track. After graduating, post-collegiate debut at the AJC Peachtree she attended Northern State University 10k in Atlanta, GA where he placed 13th. in South Dakota, continuing to run Track and Cross Country. While there, she quali- fied for five NCAA national meets, earning two All-American awards (10k and XC).

Since graduating from Northern State, Lindwurm has pursued her goal to run professionally by training with Team USA Minnesota. Within the last year she has set a PR in every event she has run from the 5K to the marathon. She placed 5th at the 2019 USATF 25k Championships and 14th at the 2019 USATF 20k Cham- pionship. She debuted her marathon at Grandma’s Marathon in Duluth last spring in a time of 2:34:02, placing fourth. She lowered that time to 2:32:39 at the Twins Cities Marathon, placing second. Going forward, Lindwurm looks to improve that Frank Lara, pictured above.

Following his graduation from Furman in 2019 with a B.S. in Health Sciences, and having learned quite a few things from RRCA’s RunPro Camp, Lara decided to live and train in Boulder, CO, where he had spent the last eight summers training.

He is now coached by Dr. Richard Hansen as part of the Roots Running Project. Since joining the team, Lara has placed second (by time) in the FORTitdue 10k (chase- race) and 18th at the USATF 10 Mile Cham- pionship host by the Twin Cities 10 Mile.

Lindwurm, Dakotah Dakotah Lindwurm (Burnsville, MN): Da- kotah Lindwurm was born and raised in St. Francis, Minnesota. She graduat- Newsletter of the Second Wind Running Club 1616 https://SecondWindRunningClub.org time at the 2020 Olympic Marathon Trials. Zeis, Alexis Alexis Zeis (Boulder, CO): Alexis’s run- McMillan, Connor ning career really began in high school in North Dakota where career she qual- ified for the state championship all four years in Cross Country and Track.

After high school, Zeis stayed in her home- town of Bismarck, ND to attend Division II school, University of Mary. As a freshman, she became the first Cross Countr All-Amer- ican for the school, placing 21st. As a soph- omore, she capped an undefeated Cross Countr season with her first national title. From there, she went on to break multiple records for the school and the conference, becoming a 13x All-American, 3x National Champion (XC 2015, Indoor 5k 2017, In- door 5k 2018), 3x XC Region Champion, 13x Northern Sun Conference Champion.

Connor McMillan (Provo, UT): Connor grew up inAmerican Fork, Utah and graduated from American Fork high school in 2014. While there, he developed into a top high school Cross Country and Track runner, winning the Utah State 5A championship in Cross Country and the 3200m in his senior year.

Connor ran collegiate Track and Cross Coun- try at Brigham Young University, earning 1st team All American honors several times during his college career. Following graduation with a degree in chemical engineering, he chose to pursue professional running.

Since April 2019, Connor has placed 4th in the USATF Outdoor Championship in the 10,000m, 6th at the New Haven Road Race, and 3rd at the USATF 10 mile Cham- pionship hosted by the Twin Cities 10 Mile. ● ● https://SecondWindRunningClub.org 1717 IN PASSING NOV & DEC 2019 Vol 36, Issue 6 IN PASSING

Following college, Zeis moved to Boul- der, CO where she currently trains with WHY ADVERTISE HERE? the Roots Running Project, coached by Dr. Richard Hansen. In her first year as a post-collegiate runner, she has set person- Readers who click on your ad al bests from the 5K(16:17), 10K (33:27), and 10 mile (54:32). She also competed will be directed to your web site. in the USATF 25k Championships where she earned her first top 10 finish, placing 6th. From there, she geared up for her first half marathon placing third at the Gary We can insert your InDesign pages Bjorklund Half in June 2019, in an Olym- pic Marathon trials standard of 1:12:41. directly into our Newsletter!

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Newsletter of the Second Wind Running Club 1818 https://SecondWindRunningClub.org RRCA 62nd Annual Convention https://www.rrca.org/convention

The 62nd RRCA National Convention will be held in Portland, Oregon. Join us in this one- of-a-kind city and explore everything the region has to offer to the running community.

The 2019 RRCA National Convention fee is only $395, and includes our robust education program; organized morning group runs; Friday & Saturday breakfasts and lun- cheons; Thursday, Friday and Saturday net- working receptions; the 61st RRCA National Running Awards Dinner; an attendee goody bag with commemorative jacket; and more!

The RRCA Convention provides education opportunities for several different audienc- es that support local running communities from club leaders, race directors, coaches, and more. The RRCA Convention has a comprehensive series of education sessions, called RRCA Club College, designed to inform club leaders about best practices for leading their organizations. In addition to Club Collect, the RRCA Convention has sessions designed to enhance knowledge for certified coaches and race directors. MARCH 19 ARE YOU ON THE FENCE ABOUT THIS 12:00 PM: State Reps Luncheon CONFERENCE? WANT TO LEARN 12:30 PM: State Reps Session WHAT PRIOR MEMBERS HAD TO 06:00 PM: Welcome Reception 23rd Fl SHARE AFTER THE CONFERENCE? MARCH 20 CHECK OUT IN PASSING’S PRIOR 08:00 AM - Breakfast Sponsored by K&K YEAR WRITEUPS (May/Jun + Jul/Aug)! and Insurance Management Group 08:30 AM - Convention Kick-Off & Wel- ● ● https://SecondWindRunningClub.org 1919 IN PASSING NOV & DEC 2019 Vol 36, Issue 6 IN PASSING come Dumb Runner Style 02:15 PM: Helping Your Athletes Manage 09:00 AM - Understading RRCA Insurance Mental Health Program and Risk Management 05:30 PM: Closing Reception and Silent 10:45 AM: Utilizing Free and Affordable Auction Technology for Managing Clubs 07:00 PM: Annual Banquet and National 10:45 AM - Managing the Back of the Pack Running Awards Ceremony for a Great Race Experience Erin Wilding-Martin - 2013 Red or 10:45 AM - Understanding Music Licensing Green? The 55th Annual RRCA 10:45 AM: Understanding SafeSport Act National Convention: http://secondwin- and RRCA’s Abuse Awareness Training drunningclub.org/sites/default/files/In_ 02:15 PM: Understanding the Board Build- Passing_July_August_2013_Web.pdf ing Cycle 02:15 PM: Understanding the Permitting Process from the Agency Perspective David Ammermann - 2017 RRCA An- 02:15 PM: Developing Theme Runs and nual National Convention Recap: http:// Gamify Training to Engage Runners secondwindrunningclub.org/sites/default/ files/2018_0506_InPassing.pdf MARCH 21 08:15 AM: RRCA Annual Meeting of the JIM FAIR III’S 2017 RRCA Conventional Re- Membership cap part II - “the non-running side of running 09:00 AM: Beyond the Local 5K: Tapping a running club”: http://secondwindrunning- Into Niche Running club.org/sites/default/files/2018_0708_In- 09:00 AM: Understanding Your Legal Obli- Passing.pdf gations as a Board 09:00 AM: Determing Race Pricing and What Runners Want 09:00 AM: Coaching Education - Session RRCA’s Garner to Serve on US- Details Coming Soon ATF Board of Directors 10:45 AM: Capitalizing on Marketing Op- 11/14/2019 portunities from Greening Your Events The Road Runners Club of America con- 10:45 AM: Defining Club Culture to Improve gratulates Mitchell Garner, RRCA president, Membership Diversity who has been elected to the USA Track and 10:45 AM: Creating a Love of the Sport to Field (USATF) Board of Directors as the Engage the Next Generation representative for the 5C organizations. The 10:45 AM: Coaching Runners on a Weight 5C organizations are defined in the USATF Loss Journey bylaws and includes: RRCA, National Colle- 02:15 PM: Mining Registration Data to giate Athletic Association (NCAA), Running Maintain Your Club Membership and Grow USA, National Association of Intercollegiate Events Athletics (NAIA), National Federation of 02:15 PM: Board of Directors Transition State High School Associations (NFHS), and Responsibilities and “To Dos” National Junior College Athletic Association 02:15 PM: Creating Elite Friendly Races (NJCAA). that Don’t Detract From the Pack Newsletter of the Second Wind Running Club 2020 https://SecondWindRunningClub.org Garner will complete the current term for the 5C organization representative to the USATF Board of Directors following a recent vacancy in the position. He will serve on the USATF Board through December 2020.

“As Mitch’s term as RRCA president con- cludes in March 2020, he will be a perfect representative for the 5C organizations, as he will not bring employment or leadership conflicts to the USATF Board of Directors.” Explained Jean Knaack, RRCA Executive Director. “Mitch is a highly ethical person and his experience as an attorney and a life- long advocate for the sport of running will be a strength for not only the 5C organizations but for USATF as a whole.”

RRCA Certified Race Director Program The RRCA has partnered with Road Race Management and leading event directors from around the country to provide an affordable education opportunity

for anyone interested in putting on road or trail running events.

Our Program Goals Provide a baseline of knowledge for anyone that directs road or trail running events; • Provide a structured program for individuals seeking to become certified race directors through a recognized national association for the sport; • Provide credentials to race directors that may assist in the permitting process; • Provide continuing education opportunities & requirements • Provide a Code of Ethics for Certified Race Directors to follow to ensure integrity in the sport and running event management.

For more info, please visit https://www.rrca.org/our-programs-services/programs/race-director-certification

● ● https://SecondWindRunningClub.org 2121 IN PASSING NOV & DEC 2019 Vol 36, Issue 6 Kirby Medical Center

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https://SecondWindRunningClub.org 13 IN PASSING ●SEP & OCT 2019 ● Vol 36, Issue 5 on a trail surface in extremely wet conditions. In Single Track Trail Tips dry conditions the same trail might easily with- -American Trail Running Association (ATRA) stand a 1,200 -pound horse/rider combination. There are many situational factors to consider when making your trail running decision. Trails Rules on the Run that have been constructed with rock work, or “Rules on the Run” are principles of trail running those with soils that drain quickly, may hold up etiquette that foster environmentally-sound and to wet conditions—even a downpour. But, in socially-responsible trail running. These princi- general, if the trail is wet enough to become ples emulate the well-established principles of muddy and hold puddles ALL user groups Leave No Trace , and Rules of the Trail by the should avoid it until the moisture has drained. IMBA. The American Trail Running Association (ATRA)*, believes that by educating trail runners Run Only on Officially Designated to observe “Rules on the Run,” trail runners Open Trails will be able to enjoy continued access to their Respect trail and road closures and avoid tres- favorite trails and trail running competitions. passing on private land. Get permission first to enter and run on private land. Obtain permits Stay on Trail or authorization that may be required for some Well marked trails already exist; they are not wilderness areas and managed trail systems. made on the day you head out for a run, i.e., Leave gates as you’ve found them. If you open making your own off-trail path. There is noth- a gate, be sure to close it behind you. Make ing cool about running off trail, bushwhacking sure the trails you run on are officially desig- over and under trees, or cutting switchbacks nated routes, not user created routes. When in up the side of a hill or mountain. Such running doubt, ask the land managing agency or indi- creates new trails, encourages others to follow viduals responsible for the area you are using. in your footsteps (creating unmarked “social trails”), and increases the runner’s footprint Respect Animals on the environment. When multiple trails exist, Do not disturb or harass wildlife or livestock. run on the one that is the most worn. Stay off Animals scared by your sudden approach closed trails and obey all posted regulations. may be dangerous. Give them plenty of room to adjust to you. Avoid trails that cross known Run Over Obstacles wildlife havens during sensitive times such as Run single file in the middle of a trail, even when nesting or mating. When passing horses use laden with a fresh blanket of snow or muddy. special care and follow directions from the Go through puddles and not around them. Run- horseback riders. Running cattle is a serious ning around mud, rocks, or downed tree limbs offense. Consider turning around and going widens trails, impacts vegetation, and causes another direction when faced with disturbing further and unnecessary erosion. Use caution large herds of animals, especially in winter when going over obstacles, but challenge when animals are highly stressed already. yourself by staying in the middle of the trail. If the terrain is exceedingly muddy, refrain from Keep Your Dog on a Leash running on the trails so that you don’t create Unless otherwise posted, keep your dog on a damaging “potholes” in the surface. Moisture leash and under control at all times. Dogs run- is the chief factor that determines how traffic ning off leash may result in adverse impacts on (from any user group) affects a trail. For some terrain and wildlife and degrade the outdoor ex- soil types, a 100-pound runner can wreak havoc ● ● https://SecondWindRunningClub.org 2323 IN PASSING NOV & DEC 2019 Vol 36, Issue 6 IN PASSING perience of other trail users. If an area is posted Run in Small Groups “no dogs” obey signage. This may mean that Split larger groups into smaller groups. Larger you leave your dog at home. It is also imperative groups can be very intimidating to hikers and that you exercise Leave No Trace practices with have a greater environmental impact on trails. respect to removing any dog waste, packing out Most trail systems, parks, and wilderness what your dog may leave on the trail. Be pre- areas have limits on group size. Familiarize pared with a plastic bag and carry the waste until yourself with t he controlling policy and honor it. you come across a proper disposal receptacle. Safety Don’t Startle Other Trail Users Know the area you plan to run in and let at least A quick moving trail runner, especially one one other person know where you are planning who seemingly emerges from out of nowhere to run and when you expect to return. Run with on an unsuspecting trail user, can be quite a buddy if possible. Take a map with you in un- alarming. Give a courteous and audible an- familiar areas. Be prepared for the weather and nouncement well in advance of your presence conditions prevailing when you start your run and intention to pass hikers on the trail stating and plan for the worst, given the likely duration something like, “On your left,” or “Trail” as you of your run. Carry plenty of water, electrolyte re- approach the trail users. Keep in mind your placement drink, or snacks for longer runs. Res- announcement doesn’t work well for those cue efforts can be treacherous in remote areas who are wearing headphones and blasting . ATRA does not advise the use of headphones music. Show respect when passing, by slow- or iPods. The wearer typically hears nothing ing down or stopping if necessary to prevent around them to include approaching wildlife, accidental contact. Be ready to yield to all other and other humans. The most important safety trail users (bikers, hikers, horses) even if you aspect is to know and respect your limits. Report have the posted right of way. Uphill runners unusually dangerous, unsafe, or damaging con- yield to downhill runners in most situations. ditions and activities to the proper authorities.

Be Friendly Leave What You Find The next step after not startling someone is Leave natural or historic objects as you find letting them know that they have a friend on them, this includes wildflowers and native the trail. Friendly communication is the key grasses. Removing or collecting trail markers when trail users are yielding to one another. A is serious vandalism that puts others at risk. “Thank you” is fitting when others on the trail yield to you. A courteous, “Hello, how are you?” Giving Back shows kindness which is particularly welcome. Volunteer, support, & encourage others to participate in trail maintenance days. Don’t Litter Pack out at least as much as you pack in. Gel Upcoming trail races! wrappers with their little torn-off tops, and old -Jan 4: Siberian Trail Run water bottles don’t have a place on the trail. Consider wearing apparel with pockets that zip -March ?? - Buffalo Trace Trail Run or a hydration pack that has a place to secure lit- -March 31: Clinton Lake Ultra ter you find on the trail. Learn and u se minimum impact techniques to dispose of human waste. -April 5: Allerton Races 5K -April 6: Allerton Races 10K & 13.1mi Newsletter of the Second Wind Running Club 2424 https://SecondWindRunningClub.org was talking with other mothers who use SECOND WIND’S Lodgic’s workspace and childcare about MONDAY RUN DAY how hard it was to find time to exercise. (republished from the News Gazette) They agreed to begin meeting on Monday nights for a run. The Starting Line | At new event, parents can run while children have supervised fun Balcor learned that Second Wind was try- Jodi Heckel Sep 24, 2019 ing to organize a parents run and proposed a partnership. The Monday Runday was Michelle Tushevski has a new workout launched three weeks ago. Runners meet routine to start off her week. She and other at Lodgic, 1807 S. Neil St., C., for a warmup parents get together for a run on Monday at 6:15 p.m., led by Pursuit Fitness, which evenings at Lodgic, while their kids either is located at Lodgic and is also a partner for join them or play at Lodgic’s Kids Camp. the parents run.

“It combines health and fun. I’m excited The run begins at 6:30. Second Wind about it,” Tushevski said. mapped out a 2-mile route for the run. Par- ents can run or walk while their kids are After she and her husband moved to Cham- being cared for, or their children can join paign a couple of years ago to be close to them. The run has included kids, parents her parents, Tushevski joined her father at pushing strollers and adults without young Second Wind Running Club’s weekly runs. children who happened upon it and joined But her family’s schedule often makes it diffi- in, Tushevski said. cult for her to find time to run when someone is available to watch her daughters, ages 7 Lodgic provides a special offer for childcare and 3. for the Second Wind members participating in the parents run. The rate for childcare “I was thinking, how can we make it easier during the Monday Runday, from 6 to 8 p.m., for parents to get out and be part of these is $8 per hour rather than the usual $12 per events during the week,” she said. hour drop-in rate. To comply with Lodgic’s state licensing requirements, parents need Tushevski thought about ways she could to pre-register their children to use the drop- connect with other parents with young chil- in childcare during the runs. dren and find time to run while their kids played together. She considered organizing The run is open to anyone, whether they are a Second Wind run with parents meeting at parents or not. Those who plan to participate a park and alternating childcare duties, but regularly are asked to join Second Wind. there were safety concerns. For Tushevski, Monday Runday is as much At the same time, Angela Balcor, Lodgic’s a way to connect with other parents as it is Workplace and marketing director and the to get in a workout. mother of a 2-year-old and a 4-month-old, “I try to run three times a week, but it’s usu- ● ● https://SecondWindRunningClub.org 2525 IN PASSING NOV & DEC 2019 Vol 36, Issue 6 IN PASSING ally on a treadmill at the YMCA because “It starts the week off with the feeling like they have childcare there. It’s good I’m still you’ve done something productive but also getting a workout in, but it’s not the same have some social time with other parents,” as running outside, and it’s not the same Balcor said. “It’s a nice family and social as being able to meet other parents,” she time.” said. “When you run together, you really get a chance to have a conversation with Jodi Heckel, a writer for the University of someone.” Illinois News Bureau, is a runner and triath- lete. Her email is jheckel@news-gazette. Afterward, parents sit outside and socialize. com, and you can follow her on twitter (@ jodiheckel). “It’s a nice chance to sit down if you want to afterward to grab a juice or wine and have https://www.news-gazette.com/blogs/starting-line/ some social time after the run,” Balcor said. the-starting-line-at-new-event-parents-can- run-while/article_465993ce-682e-532d-ae15- c48d84b69b96.html She has been trying to get back into a fitness routine since having her second child, and she also has found it a good way to kick off Both the Monday Run Day and Thursday her week. Riggs Run will resume in Spring of 2020 after the winter break.

Newsletter of the Second Wind Running Club 2626 https://SecondWindRunningClub.org MONDAY RUNDAY - Parents Fun Runs MONDAY RUN DAY at Lodgic Everyday Community Monday evenings at 6:15pm (starting back up in Spring 2020) In collaboration with Lodgic Everyday Community and Pursuit Fitness, the Second Wind Run- ning Club is offering an opportunity for parents to enjoy a ‘Monday Runday’ weeknight run! Registration into Lodgic Kids Camp requires processing of your paperwork .

For more info, please visit Safety is our top priority! As such, we have partnered with both Lodgic Everyday Com- munity (and the Lodgic Kids Camp childcare facility) and Pursuit Fitness.

Email any additional questions to: [email protected]

● ● https://SecondWindRunningClub.org 2727 IN PASSING NOV & DEC 2019 Vol 36, Issue 6 IN PASSING We will have several distance options (a 1 MONDAY RUN DAY GOALS mile, 2 mile, 2.5 mile, or 3 mile) for anyone • No worries about childcare! Our part- wanting a little variety in our routine. nership with Lodgic provides a safe, convenient, and fun place for your kids (at Lodgic Kids Camp) with a discounted runner rate for Monday Runday. • Perfect for all levels of runners! Begin with guided stretching provided by Pur- suit Fitness @ 6:15pm. A mapped out run follows at 6:30pm. This fun, encouraging environment can improve your running! • Great way to meet other parents who love running! Socialize after the run at CLUB MEMBER PERKS • Families attending the inaugural event receive waived Kids Camp registration KIDS CAMP fee, one free hour of childcare, free • Kids aged 12 months -12 years can at- Lodgic’s Workplace daypass; free t-shirt! tend Lodgic’s Kids Camp • Starting the following Monday for running • If you have not prior done so, please club families, Lodgic will offer 1/2 price submit any missing paperwork for the registration fees, Second Wind discount KidsCamp before the run. Otherwise the • Kids Camp regular rate for Second Wind childcare center will not be able to watch members of $8/hr for the 1st child and $5 your children during the run. for siblings during running events. • Kids Camp will be doing some large mo- • Decompress/stretch using methods pre- tor exercises and yoga stretching with scribed by and led by Pursuit Fitness the children. OUR PLANNED ROUTINE • Kids Camp serves dinner at 6 p.m. All • Between 6pm and 6:15pm you will sign children in care at that time will be served in for Monday Runday at sign in tables dinner. hosted by Pursuit Fitness (at 6pm our run • Kids Camp is DCFS licensed and fami- coordinator may possibly lead anyone lies HAVE to be registered already warmed up for a quick 1 mile • Lodgic strongly encourage you to sub- warm up jog). mit your paperwork early. Oftentimes • At 6:15pm, Pursuit Fitness will lead a forms or a seemingly minor detail may dynamic stretching and warmup session. be missing that you might not notice but • At 6:30pm, 2ndWind will lead the fun run. can prevent us from caring for your child. • After the run, attend the Happy Hour • Go to: www.lodgic.org/kidscamp/enroll. HAPPY HOUR SOCIAL • Lodgic Kids Camp is DCFS licensed. • From 6p-8p, Lodgic will be offering a Happy Hour for runners with 1/2 price For review of your completed forms, you glasses of wine, $5 cocktail, $5 mocktail. can email [email protected]. Newsletter of the Second Wind Running Club 2828 https://SecondWindRunningClub.org RUNNING SHORTS

Above, new runners of the summer session of WBRG at the Women’s Fit- ness 5K.

Left, member of the WBRG got together to watch “Brittany Runs a Marathon.”

When running on the Buf- falo Trail Run course out in Mahomet, you will never know when you’ll either see a buffalo, or run across an aid station...

● ● https://SecondWindRunningClub.org 2929 IN PASSING NOV & DEC 2019 Vol 36, Issue 6 IN PASSING New Marathon Record! As posted in the BBC Sports blog 50391935: runner Paula Radcliffe in 2003 at the London Marathon. “It was 17 years ago exactly today that I The 25-year-old Brigid Kosgei smashed the set the first world record here in Chicago,” women’s world record at the Chicago Mara- Radcliffe told The Associated Press. “That thon on Sunday. The previous longstanding was a special day for me today and it’s a women’s world record of two hours, fifteen very special day for Brigid today.” minutes and 25 seconds set by legendary

Do you have a short race recap or a tale on the trails or even one or two photos you want to share but do not want to write a novel about them?

Email [email protected]! Include a caption for photos idenitfying people/events: we’ll add them in as Running Shorts.

Newsletter of the Second Wind Running Club 3030 https://SecondWindRunningClub.org $75,000 for the course record, which was also held Brigid Kosgei Shatters by Radcliffe (2:17:18). Kosgei came to Chicago as the defending champion and she is the 2019 Lon- World Record don Marathon winner. at the 2019 Chicago Marathon -Reprinted from WomensRunning.com Ababel Yeshaneh of Ethiopia was second in 2:20:51 written by Erin Strout - 10/13/2019 and Gelete Burka, also from Ethiopia, was third in Brigid Kosgei, 25, of Kenya won the 2019 2:20:55. Chicago Marathon in 2:14:04 , besting a It was a historic weekend all around for the mar- world record that has stood since 2003. athon—and for Kenyan runners. On Saturday in Vienna, Eliud Kipchoge ran a race against the clock She went out at a blazing clip, clocking to become the first person to ever break two hours a 15:28 first 5K, which most spectators for 26.2 miles. He finished in 1:59:4o, though it thought could result in a major blowup later was not eligible for a world record due to the help in the race. Instead, Kosgei settled in behind he received from pacers and other variables not allowed in official races. Kosgei said that Kipchoge’s two male pacemakers, consistently covering big achievement inspired her. the next several 5K intervals at about 16 minutes apiece, averaging just faster than “I kept saying, ‘tomorrow is my day,’” she said. “I 5:07 per mile for 26.2 miles. wanted to be the second Kipchoge—the Kipchoge for women. I focused on that.” The previous world record of 2:15:25 was held by Paula Radcliffe, set at the London Marathon 16 Kipchoge and Kosgei both wore the Nike Vaporfly years ago. The IAAF, the governing body of the Next% shoe, which have a carbon fiber plate and sport, recognizes two world records for women— midsole foam that research shows gives runners one for women’s-only races and one for those set greater efficiency and advantage over those wear- in races with men. Mary Keitany of Kenya owns ing other shoes. the women’s-only mark, 2:17:01 set at the 2017 https://www.womensrunning.com/2019/10/news/ London Marathon. brigid-kosgei-shatters-world-record-at-the-2019- chicago-marathon_103198 At the post-race press conference, Kosgei, whose previous best time was 2:18:20, said she wasn’t ex- pecting to go after the record, although she also wasn’t worried that her first 10K was too fast. She was merely following her pacer and trying to break away from the pack around her, she said.

“I never worried [about going out fast] during the race because there is a clock on the car,” she said. “When the pace was slow, I told the pacer to go a little bit. The pace clock was very helpful.” Kosgei earns $100,000 for winning the race and receives a bonus of

● ● https://SecondWindRunningClub.org 3131 IN PASSING NOV & DEC 2019 Vol 36, Issue 6 ● ● https://SecondWindRunningClub.org 3939 IN PASSING SEP & OCT 2019 Vol 36, Issue 5 The next morning, we got up and did a work- RRCA Certified Running out and got ready for the day. We left the hotel Coach Course to head to the running conference. My idea of -by Kate Blahnik what this experience would be like was already shaken up. I had imagined a fancy city given that it was around the Chicago area and that it Arriving into Waukegan around midnight on was a class held by the RRCA, but this town Friday, September 13 after an 8-hour day at was very simple, quaint, and down to earth. We work, Jim and I pulled into the parking lot of were only a few miles away from the location the Howard Johnson hotel. Across the parking where it was being held. We put the address into lot was a 24-hour diner called Gojos Café. It Google Maps and started following the direc- had signs in the window about pancakes and, tions to the location. We were driving through of course, as runners with constantly huge ap- some very quiet, cute, cozy neighborhoods, and petites we were both intrigued. We got out of we were both wondering where we were head- the car to go check into the hotel, discussing ed. We arrived at the location and once again I how hungry we were and whether we wanted to was very surprised. We pulled up to a building try out the diner next door considering the time that was very similar to one of our local recre- plus the fact that the RRCA Certified Running ation centers: not huge, not fancy, located close Coach class started at 8 a.m. the next morning. to some nice neighborhoods and a nice park, We checked in with ease with a friendly front but nothing intimidating at all. We parked the desk associate and, of course, right there on the car. Jim offered to go inside with me to help me counter in front of our faces was a menu for Go- find where the class was being held, so we start- jos Café. We grabbed a menu and headed back ed walking in together. I immediately noticed out to the car to grab our items and then pro- a rock-climbing station right inside the front ceeded to our room. Upon entering our room, doors and was distracted and contemplating I opened up the Gojos menu and inside was a whether I should ditch the class for a few hours little note stating that guests of the hotel receive 10% off their ticket if they show their hotel key card. You can guess what happened next—yep, we strolled on over to Gojos Café. Upon entering it reminded me of the Dixieland Truck Stop that was in Tuscola about 20 years ago. It had old-style flooring, bar chairs, tables, booths, and even the decorative gold bars on top of the booth dividers. We walked past some other oc- cupied tables as we were seated, and the plates of food looked amazing. A very friendly, fun, down-to-earth waitress kicked off our wonder- ful experience as she guided us toward some of their specialty items. We ended up ordering a stack of pancakes and a milkshake for each of us. The pancakes were some of the best I’ve ever tasted, and the milkshakes were made the old-fashioned way and were also amazingly delicious. Once we had induced our sugar comas, we proceeded back to the hotel to get some sleep.

● ● https://SecondWindRunningClub.org 3333 IN PASSING NOV & DEC 2019 Vol 36, Issue 6 IN PASSING

while I took on the rock-climbing station. Being I was hanging out in the hallway in my style, a shy introvert, a solo rock-climbing experience observing (looking and listening) for signs that sounded much more enticing than walking into this was where I needed to be, as walking up to a room full of people I did not know and having someone to ask them is terrifying and takes a lot to exert energy into acting confident, not shy, of energy. It was the correct spot, so I proceeded and making small talk. However, Jim remind- to walk in. Once again, I was surprised. It was ed me that I (1) had paid to attend this session a typical classroom setting with folding tables and (2) had a goal to become a running coach. set up, plastic chairs, and a running coach book He gave me his role-playing scenario of how it at each seat. The few people who had arrived would all go, from how I would walk into the before I did had cardboard nametags set up on room, meet and introduce myself to people, talk their desks. There was a small cart at the front about running, and make a ton of friends by the of the room with a projector and a small laptop, end of the day. Meanwhile, in my head I was and the teacher was in cargo khaki pants and thinking that wouldn’t happen, but nevertheless a comfy-looking RRCA shirt. There were win- it did help give me the encouragement I needed dows along the whole length of one of the walls, to be able to walk into a room of strangers. We and opposite that wall were two long counter- walked up to the information desk to ask where tops that had the breakfast items (bagels, fruit, the RRCA Running Coach class was taking coffee, juice, granola bars, and more) that the place since we did not see any signs to point us information packet stated would be provided. I in the right direction. The lady at the informa- chose a seat in my typical shy introvert fashion: tion desk had never heard of the class but point- the one that feels like the best seat to blend in, ed us to the hallway where the classrooms were about midway back, at a table with three seats, located. We thanked her for her help and head- closest to the wall so that I would possibly have ed that way. We got to an open door and saw a only one person sitting next to me instead of few people inside. Jim, in his style, proceeded two. Jim wished me the best and took off back to walk in to ask whether this was the spot for to the hotel room to study for his next certifica- the RRCA Running Coach class. Meanwhile, tion. I got myself situated at my desk, got my

Newsletter of the Second Wind Running Club 3434 https://SecondWindRunningClub.org cardboard out of my book, said “Thank you” to sign. Day one helped give me a much more the person sitting at the table in front of me who well-rounded knowledge of running. We were passed back a Sharpie to use on the cardboard, given homework to create a program for a run- wrote my name on it, passed the marker on to ner with given specifications and to do a coach- the table behind me, and then walked up to the ing style assessment. Day two started out once breakfast bar to grab some food and drink. I again with a lecture discussing the business of proceeded back to my desk and sat there quiet- coaching (scope, marketing, and style, using ly observing the classroom, the people coming the assessment we had done the night before). in, the conversations taking place (it seemed During the second half of the day, we broke that some of the people knew one another or off into groups to discuss the running workout they were just more like Jim and could make a plans that we had created the night before. We friend in two seconds), sipped on my beverage, then used these to create a plan as a group for munched on my snacks, and started to peek another person with certain specifications. After through my book. regrouping, we discussed these plans and the different approaches that the different groups used. We then went outside to learn proper running form and common deviations that happen that are incorrect. This concluded day two of the class. Upon completing the two 8-hour days of class- work, everyone is given 30 days to review the material and then take the online open-book test. A passing score of 85% or higher must be achieved, and proof of CPR and First Aid certification must be submitted. Once all of these items are submitted, the title of RRCA Certified Running Coach is awarded. The class started on time, and the dreaded ice I’m happy to say that after a fun weekend ad- breaker and introductions started (your name, venture in Waukegan I am now an RRCA Certi- where you are from, and why you are here, fied Running Coach, and I’m excited to use this along with a game to see who came the far- to help runners to reach their goals. Gotta run! thest). It was interesting to hear where everyone was from; there were people in the class all the way from Boston, Texas, and even Puerto Rico! We then dove into our books, and the introductions began about the RRCA, the teacher, and the goals and instructions for the class. The first day was very lecture based, going through a lot of material touching on types of runners, different distances, nutrition, physiology, and different types of workouts. It was very inter- active with discussions of personal experienc- es surrounding the material being discussed in the class. I learned so much, especially about the different types of running workouts (intervals, fartletks, strides) and about program de-

● ● https://SecondWindRunningClub.org 3535 IN PASSING NOV & DEC 2019 Vol 36, Issue 6 IN PASSING RRCA Coaching Certification The program offers educational opportunities that includes a Level I and Level II curriculum and certification process for interested coaches.

RRCA Certified Coaches * work with runners and emphasize the use of intelligent training plans * coach clients one-on-one * coach training programs for groups of runners working to- wards a common goal * volunteer with their local running clubs *

Training Plans are based on a scientific body of knowledge and designed to help a runner achieve their goals, while minimizing the risks of injuries.

For more info, please visit https://www.rrca.org/our-programs-services/programs/coaching-program

Continuing Education Credits The American College of Sports Medicine’s Professional Education Committee certifies that this offering meets the criteria for 16.0 credit hours of ACSM Continuing Education Credit.

More details available at https://www.rrca.org/our-programs-services/programs/ coaching-program/level-one-courses/faq

DID YOU KNOW... RRCA Coaching Certification Level I Courses are scheduled at selected locations around the U.S. throughout the year. Courses are primarily hosted by RRCA member clubs, and only a few slots remain for the general public following the registration period for the host’s local running community. We are currently scheduling courses for 2020. Courses will be posted as they are planned.

Viit the RRCA website for more details and answers to common questions on their website.

The American Council on Exercise certifies that the Level I Coaching Certification course equates to 1.6 CEU for ACE Continuing Education Credit. The American College of Sports Medicine’s Professional Education Committee certifies that this offering meets the criteria for 16.0 credit hours of ACSM Continuing Education Credit. Upon completion of the RRCA Coaching Certification requirements, you must email [email protected] to obtain CEC codes or certificates for ACE and/or ACSM credits. Newsletter of the Second Wind Running Club 3636 https://SecondWindRunningClub.org DESTINATION FUN RUNS!

On the last Tuesday of each month we are doing a Destination Fun Run. In September, we began at the plaza Fields and finished by El Toro. Of course, many finished with great dining at the restaurant after the fun run. For the September fun run, we had a shoe rep available from Mizuno, who an- swered questions from runners and allowed members to try on various shoe models.

https://www.rrca.org/ our-programs-services/programs/ coaching-program/ level-one-courses/faq

● ● https://SecondWindRunningClub.org 3737 IN PASSING NOV & DEC 2019 Vol 36, Issue 6 IN PASSING For October, our destination fun run will be at Jupiters at the Crossing in South- west Champaign. The fun run began and ended at Jupiters. After the fun run, members met indoors for the fall pizza party. [email protected] is where you should email your sugges- tions for our destination fun run in Sep- tember or any other month. Our fun run coordinators, David Ammermann and Jim Doyle, will be willing to consider your ideas.

Our fun run coordinators, Da- vid Ammermann and Jim Doyle, will be willing to consider your ideas.

Newsletter of the Second Wind Running Club 3838 https://SecondWindRunningClub.org JOIN THE 2ND WIND BOARD! 2020 RRCA National Cham- Can I ask you to consider joining the board pionship Event Series for next year? We could really use your help! - 10 Mile Championship - Email BoardMembers@SecondWindRun- April 18, 2020 Wintrust Lakefront 10 Miler - Chicago, IL ningClub.org to let the board know you are - Half Marathon Champion- interested. May 24, 2020 ship Hibiscus Half Marathon - Honolulu, HI Positions we can use help with include: 1 - 5K Mile Championship - elected Vice President, 1 appointed Trea- June 20, 2020 Heart and Sole Run 5K - Billings, MT surer, 1 appointed Secretary, 1 appointed - 1 Mile Championship - The Newsletter Editor; and 6 elected Board July 4, 2020 Mile - Terre Haute, IN Members. - 10K Championship - As club Secretary, can you take notes for September 19, 2020 Prefontaine Memorial Run - Coos Bay, OR an hour or two once a month during a board - Ultra Championship meeting and arrange future board meeting November 14, 2020 Stone Mill 50 Mile - Montgomery Village, locations? MD - As club Treasurer, can you pay a few - BMW Dallas Mara- invoices each month and prepare a few December 13, 2020 thon Marathon Championship - Dallas, TX reports for the board? - As the Vice President, can you touch base Find RRCA Regional and State Championship with our various groups of volunteers, to events on the RRCA Calendar. RRCA Champi- simply check in on how they are doing and ons win the wildly-popular RRCA Championship summarize their progress on any major ac- medals sponsored by Ashworth Awards. tivities at the board meetings? - As a Director: would you be willing to take Illinois Club Relays 2020 the concerns of our members to the board, Want to race on the track at the UofI Ar- or present and defend the next great project mory? Consider the Illinois Club Relay on that our club should put into action? February 29, 2020. More details, including - As the Newsletter Editor, can you step up how to signup, to be announced in the next to the plate to design and layout our club newsletter. newsletter? Maybe you're savvy with Mi- crosoft Publisher, or just a little dusty with Schedule: The women's race of each event Adobe Indesign and QuarkXpress? will precede the men's race.

Again...please, join the board! We could use Running Events include: your enthusiasm, talent, energy, experience, 60m Dash or interest on our board for next year. 4x800m Relay 4x200m Relay Email the Board to join the Board as a 3000m Run Director or Officer (Vice President; Sec- 1600m Sprint Medley Relay retary; Treasurer; Newsletter Editor; 1 Mile Run Director) 4x400m Relay

● ● https://SecondWindRunningClub.org 3939 IN PASSING NOV & DEC 2019 Vol 36, Issue 6 IN PASSING 2019 Race Circuit & Scoring Rules by Juan Salas Here is the complete list of race circuit events for 2019. JANUARY Siberian Express 7.45 mi. trail FEBRUARY Charleston Challenge Mid-Winter Classic 15/10/5K MARCH Buffalo Trace Trail Run Mountain Goat 4.4/8.8/mi APRIL Mahomet Run for the Library 5K/10K Allerton Trails 10K/Half Illinois Marathon 5K Illinois Marathon 10K/Half/Full MAY Kirby Derby 5K/10K JUNE Countryside 10K Lake Mingo Trail Run JULY Freedom Run 5K Fisher Fair 5K Mile at the Pines Bagel Run 5K/10K SJO 5K AUGUST Mahomet 1/2 Marathon and 10K (not the 5K) SEPTEMBER Arthur Cheese Festival Rat Race 5K/10K Arcola Broom Corn Festival 5K/10K Shoreline Classic 15K Women’s Fitness 5K Wild Wild Wilderness trail OCTOBER Allerton Trail Run 5.7 mi. trail NOVEMBER Rattlesnake Master 5K/10K Indianapolis Monumental Marathon and Half Marathon DECEMBER Bement Mike Walsh Memorial 5K

Have fun seeing how many of central Illinois’ races you can compete in! Race Circuit standings can be viewed on our website at https://secondwindrunningclub.org/racecircuit

Newsletter of the Second Wind Running Club 4040 https://SecondWindRunningClub.org Second Wind’s Race Circuit Scoring Rules

To be eligible to participate, members must join/renew membership by April 30 and include their birth date on membership form. All eligible members will be automatically entered into the circuit standings. To qualify for a circuit award, runners must finish in the top three of their age group AND have completed at least four circuit races during the year (the four-race rule was instituted in 2015). Awardees will be recognized at the annual awards banquet in January.

Scoring is done within age groups (M/F): 19 and under, 20-29, 30-39, 40-49, 50-59, 60-69, 70+. Your age group (AG) is determined by your age on January 1, and you stay in the same AG all year. Special scoring for Illinois Full Marathon: Illinois Marathon finishers (26.2 mi) will receive 5 bonus points (note this bonus does not apply to the Monumental Full, only the Illinois Full)

Scoring The winner of each AG automatically earns at least 2 points Everyone who participates in a circuit race gets at least 1 point If 10 or more eligible Second Wind participants are in an AG in a race, points are awarded as follows:

+ 1st = 10 pts + 2nd = 9 pts + 3rd = 8 pts ...and etcetera...

If fewer than 10 SW participants in an AG, then 1st place gets points = # of participants, and down from there. So, if 6 participants:

+ 1st = 6 pts + 2nd = 5 pts + 3rd = 4 pts ...and etcetera...

● ● https://SecondWindRunningClub.org 4141 IN PASSING NOV & DEC 2019 Vol 36, Issue 6 IN PASSING Member Race Results PLACE FINISHER TIME A.G. Compiled by Juan Salas 5 Nic Carter 0:40:13 1AG 10 Michele Heller 0:45:49 1AG PLACE FINISHER TIME A.G. 11 Juan Salas 0:46:52 1AG Madison Mini-Marathon 13 Michael Tankersley 0:47:29 1AG Madison, WI 14 Don Dodson 0:47:54 1AG Saturday August 17, 2019 16 Scott Silverman 0:48:32 2AG

18 David Ammermann 0:48:57 3AG 707 Carl Larsen Jr 1:59:50 22 Jodi Heckel 0:51:08 1AG

24 Paula Tankersley 0:53:15 1AG I Love Forest Park 5K 25 Stephen Johnson 0:53:44 St. Louis, MO 30 John Murphy 0:55:44 Sunday August 25, 2019 33 Diane Cherry 0:58:14 2AG

38 Babette Hiles 0:59:41 1AG 77 Scott Silverman 23:14 39 Laura Owen 0:59:43 2AG

43 Leslie Hammersmith 1:02:20 2AG Arthur Cheese Festival Rat Race 46 Tina Ammermann 1:03:22 2AG Arthur, IL

Monday September 2, 2019 Arcola Broomcorn Festival

Arcola, IL 5K Saturday September 7, 2019 17 Dawn Carson 24:10 1AG

28 Ivan Fink 25:33 3AG 5K 32 Kirk Bedwell 27:23 2AG 27 Ken Mcmillen 24:36 1AG 36 Matt Snyder 27:58 3AG 28 Katie Stawiasz 24:37 1AG 40 Nancy Roth 28:45 2AG 36 Kirk Bedwell 25:53 3AG 41 Rose Mary Wentling 28:47 1AG 61 Rose Mary Wentling 28:01 1AG 83 Rachel Morlan 38:39 2AG 164 Rachel Morlan 38:47 84 Jackie Christensen 38:52 3AG 166 Christopher Wendt 39:07 93 Holly Clemons 42:35 167 Lindsey Wendt 39:07 96 Barry Holley 43:17

10K 10K 1 Nicholas Heller 0:36:27 1OA 2 Nicholas Heller 0:36:52 1AG 2 Nic Carter 0:40:28 1AG 3 Tonya Nunn 0:39:40 1OA

Newsletter of the Second Wind Running Club 4242 https://SecondWindRunningClub.org PLACE FINISHER TIME A.G. PLACE FINISHER TIME A.G. PLACE FINISHER TIME A.G. 3 Andrew Webb 0:41:38 1AG Sunday September 15, 2019 5 Brian Kerschner 0:42:21 1AG 10 Juan Salas 0:46:52 3AG 1 Tonya Nunn 19:45 1OA 11 Brian Moline 0:47:33 2 Paula Tankersley 23:46 1AG 12 Scott Silverman 0:48:54 4 Dawn Carson 25:17 1AG 17 Ed Roy 0:51:15 1AG 5 Jennifer Mandel 25:53 3AG 23 Eric Benson 0:52:40 7 Rachel Roegman 27:34 1AG 26 Dmitriy Voznyuk 0:53:32 10 Bethany Carmien Onwodi 28:11 31 Stephen Johnson 0:54:45 11 Rose Mary Wentling 28:18 1AG 33 Lori Heller 0:55:21 14 Charlotte Pursian 31:07 1AG 40 Leslie Hammersmith 1:01:17 16 Karen Iehl-Morse 31:34 2AG 42 Laura Owen 1:01:37 17 Dulcy Ludwig 31:37 2AG 46 Megan Parsons 1:02:35 20 Nancy Sivertsen 31:57 3AG 52 Nathan Parsons 1:04:48 26 Marilyn Chancellor 34:46 63 Tracy Kleparski 1:12:00 27 Susie Rapp 34:51 64 Becky Witt 1:12:00 29 Paola Parraga 35:20 69 Tracy Mcintyre 1:28:08 34 Amanda Eastin-Allen 35:59 39 Michelle Grimm-Gossett 37:12 Hidden Gem Half Marathon 40 Lisa Sink 37:39 Flossmoor, IL 50 Serena Palacios 41:06 1AG Saturday September 7, 2019 52 Jennifer Hall 41:24 54 Holly Clemons 41:32 150 Carl Larsen Jr 1:50:40 55 Luisa Palacios 41:32 56 Cathy Drennan 41:34 Illinois Valley Striders Half 59 Tracy McIntyre 42:26 Peoria, IL 60 Sherry Reed 42:35 Sunday September 8, 2019 61 Fatima Husain 43:10 62 Karen Klebbe 43:23 20 Juan Salas 1:59:35 65 Mamie Vandegrift 46:37 1AG 31 Nancy Sivertsen 2:35:32 66 Kuai Schuler 46:44

Women’s Fitness 5K Shoreline Classic Urbana, IL Decatur, IL

● ● https://SecondWindRunningClub.org 4343 IN PASSING NOV & DEC 2019 Vol 36, Issue 6 IN PASSING PLACE FINISHER TIME A.G. PLACE FINISHER TIME A.G. Sunday September 15, 2019 150 Patrick Grenda 1:31:07

152 Sara Myers 1:31:28 5K 156 Stephanie Cummings 1:31:59 26 Scott Silverman 23:21 160 Dianne Cherry 1:32:19 2AG 57 Ivan Fink 26:35 2AG 175 Christopher Korose 1:34:07 122 Amy Roady 31:07 185 Leslie Hammersmith 1:35:26 149 Michelle Jaeger 32:54 196 Matthew Zyskowski 1:37:53 150 Que Broadnax 32:54 2AG 215 Tina Ammermann 1:41:46 193 Jennifer Hall 35:58 265 Erica Tibbetts 1:52:29 210 Michelle Garde 37:23 276 Rebecca Witt 1:55:49 261 Tammy McSims 44:29 281 Brandi Ames 1:57:57

290 Tracy Kleparski 1:59:30 15K

11 Nicholas Heller 0:55:58 Italian Fest 5K 18 Nic Carter 1:01:23 1AG Collinsville, IL 20 Corey Plotner 1:03:13 2AG Saturday September 21, 2019 23 Marcus Lockhart 1:04:21 3AG

54 Michele Heller 1:14:19 1AG 25 Scott Silverman 22:54 2AG 55 Juan Salas 1:14:23

56 Judith Havlicek 1:14:30 1AG Wild Wild Wilderness 64 Brian Moline 1:15:59 Danville, IL 76 Jennifer Moreman 1:17:43 3AG Saturday September 21, 2019 80 Nicole Lake Olmo 1:18:23

83 Krista Overstreet 1:19:19 4 Tom Gelsthorpe 0:49:59 1AG 88 Scott Hendren 1:19:53 6 Nic Carter 0:54:07 2AG 98 Eric Benson 1:22:10 9 Brian Farrell 0:56:20 1AG 99 Jodi Heckel 1:22:12 1AG 10 Marcus Lockhart 0:59:34 2AG 119 Stephen Johnson 1:25:11 20 Emily Floess 1:05:17 1AG 121 Tori Barnhouse 1:25:42 3AG 22 Jim Fair 1:07:21 130 Katie Stawiasz 1:26:57 24 Michael Highman 1:08:05 2AG 140 Elizabeth Chominski 1:29:28 29 Mike Tankersley 1:08:53 2AG 142 Ric Wozniak 1:30:00 30 David Ammerman 1:09:18 3AG 145 Catie Stewart 1:30:25 34 John North 1:10:11 2AG

Newsletter of the Second Wind Running Club 4444 https://SecondWindRunningClub.org PLACE FINISHER TIME A.G. PLACE FINISHER TIME A.G. PLACE FINISHER TIME A.G.

42 Arnoud Buzing 1:12:09 3 Tonya Nunn 1:31:12 1OA 44 Krista Overstreet 1:12:40 3AG 10 Michele Heller 1:43:59 2AG 49 Edward Roy 1:13:32 3AG 53 Jennifer Moreman 1:13:57 Frolic 5K 55 Juan Salas 1:14:17 Lerna, IL 60 Andrea Stack 1:15:54 Saturday September 28, 2019 62 Kirk Bedwell 1:16:09 79 Patrick Grenda 1:20:54 3 Scott Silverman 23:49 1AG 82 Katie Stawiasz 1:21:39 3AG 86 Christopher Korose 1:23:42 Caitlin’s Challenge 5k 106 Dianne Cherry 1:29:48 1AG Camargo, IL 108 Scott Hendren 1:29:57 Saturday October 5, 2019 111 Rose Mary Wentling 1:30:43 2AG 122 Naoki Watanabe 1:35:33 3 Paula Tankersley 22:41 1AG 124 Kate Blahnik 1:35:54 4 Michael Tankersley 22:41 1AG 128 Nikita Borisov 1:37:14 5 Scott Silverman 23:11 2AG 129 Tina Ammerman 1:37:17 2AG 130 Paula Tankersley 1:39:15 Run The Woods 8K 131 Bethany Carmien Onwodi 1:39:15 Hudson, IL 132 Caroline Tonozzi 1:41:28 Saturday October 5, 2019 135 Ellen Hedrick 1:46:54 142 Brad Giffel 1:50:27 1 Nicholas Heller 32:29 1OA 143 Cathy Giffel 1:50:29 13 Juan Salas 42:14 3AG

We Care Half Marathon Camp Drake Trail Race Normal, IL Fairmount, IL Saturday September 21, 2019 Sunday October 6, 2019

5K 9 Michael Tankersley 0:39:31 125 Chelsea Klekamp 38:24 10 Arnoud Buzing 0:42:36 14 Juan Salas 0:42:48 Half 18 Paula Tankersley 0:44:44 1 Nicholas Heller 1:20:45 1OA 20 Lori Ozment 0:44:57

● ● https://SecondWindRunningClub.org 4545 IN PASSING NOV & DEC 2019 Vol 36, Issue 6 IN PASSING PLACE FINISHER TIME A.G. PLACE FINISHER TIME A.G.

26 Dianne Cherry 0:49:24 Sand Creek Trail Race 27 Matt Snyder 0:49:45 Decatur, IL 33 Sara Myers 0:52:48 Saturday October 12, 2019 37 Nancy Roth 0:55:52 59 Ellen Hedrick 1:05:29 7 Juan Salas 1:05:04 1AG 60 Stan Shobe 1:05:31 Illinois Homecoming 5K Wade’s 5K for 5P Urbana, IL Monticello, IL Sunday October 13, 2019 Saturday October 12, 2019 36 Juan Salas 21:08 2 Scott Silverman 23:27 62 Scott Silverman 22:08

The Indiana Trail 100 Chicago Marathon Chain O’Lakes State Park, IN Chicago, IL Saturday October 12, 2019 Sunday October 13, 2019

69 Richard Mann 11961 Carl Larsen Jr 3:47:18 13322 David Ammermann 3:51:21 Farmdale Trail Runs Farmdale Reservoir, Washington, Whiskeydaddle Marathon IL Peoria, IL Saturday October 12, 2019 Sunday October 13, 2019

10K Half 29 Jennifer Anderson 2:14:58 93 Matt Zyskowski 1:50:58

30 Mile Full 5 Don Frichtl 5:28:29 6 Jordan Harpst 3:13:24 2AG

50 Mile GO! St. Louis Halloween 10K 11 Emily Floess St. Louis, MO 23 Hannah Freeman-Choi Sunday October 20, 2019

Newsletter of the Second Wind Running Club 4646 https://SecondWindRunningClub.org PLACE FINISHER TIME A.G. PLACE FINISHER TIME A.G. PLACE FINISHER TIME A.G.

90 Scott Silverman 48:26 Allerton Park Trail Run Allerton Park, Monticello, IL Springfield Half Marathon Sunday, October 27, 2018 Springfield, IL Sunday October 20, 2019 2 Tom Gelsthorpe 0:36:21 1AG 3 Fabian Dettenrieder 0:37:58 1AG 18 Juan Salas 1:46:57 2AG 13 Nic Carter 0:39:33 1AG 14 David Schug 0:40:02 1AG Detroit Free Press Marathon 18 Emily Tillmaand 0:41:54 1AG Detroit, MI 22 Tonya Nunn 0:42:07 1AG Sunday October 20, 2019 26 Walt Hoult 0:43:19 31 Duane Kimme 0:44:17 1AG 5K 35 Elli Sellinger 0:44:56 329 Elizabeth Chominski 27:27 38 Michael Tankersley 0:45:06 40 John Reed 0:45:30 Half 43 Tara Beveroth 0:45:43 1AG 274 Christopher Delis 1:38:31 52 Juan Salas 0:46:55 3661 Elizabeth Chominski 2:13:15 54 Emily Floess 0:47:13 2AG 4309 Sandra Loeb 2:18:10 59 John North 0:48:22 1AG 60 Judith Havlicek 0:48:29 2AG Champaign Aruna 5K 64 Phil Dempsey 0:49:13 Urbana, IL 67 Minh Do 0:49:37 Saturday October 26, 2019 68 Carl Larsen Jr 0:49:58 3AG 70 Edward Roy 0:50:22 1AG 2 Fabian Dettenrieder 19:10 2OA 71 Sam Morse 0:50:46 10 Michael Tankersley 22:42 1AG 76 Jake Rundall 0:51:06 11 Juan Salas 23:13 2AG 77 Bruce Hajek 0:51:07 20 Emily Floess 25:47 1AG 83 David Ammermann 0:51:44 33 Amber Anderson 28:40 2AG 88 Stephen Johnson 0:52:29 53 Erika Kramer 30:52 105 Marc Mills 0:53:46 71 Debra Herche 33:08 108 Ryan Anderson 0:53:50 84 Dulcy Ludwig 34:58 110 Marcus Lockhart 0:53:53

● ● https://SecondWindRunningClub.org 4747 IN PASSING NOV & DEC 2019 Vol 36, Issue 6 IN PASSING PLACE FINISHER TIME A.G. EDITOR’S CORNER 113 Melony Barrett 0:54:01 3AG 119 Andrea Stack 0:54:43 2AG Keep those stories coming! 129 Jeffrey Haas 0:55:55 141 Nikita Borisov 0:57:35 THE NEXT DEADLINE FOR IN PASSING IS DECEMBER 28! 142 Dianne Cherry 0:57:38 2AG 144 Ric Wozniak 0:58:03 Your contributions to the newsletter are vital to 146 Matt Snyder 0:58:24 keeping In Passing running strong! Send your sto- 149 Christopher Korose 0:58:34 ries (or comments & feedback) and related photos to [email protected], When 159 Jill Cappa 0:59:38 submitting an article, please include the text and 165 Katie Stawiasz 1:00:33 captions for photos in a text document. Cover page 167 Chad Minick 1:00:37 submissions should be preferably in a higher reso- 168 Justine Paul 1:00:48 lution quality. 176 Naoki Watanabe 1:01:37 For the next issue of IN PASSING, we encourage 187 Melissa Lux 1:02:56 you to send us your original running story, training 188 Ashley Dempsey 1:03:03 advice, race recap, photos, and more for the news- 191 Krista Overstreet 1:03:46 letter! Possible things you can send us include: 192 Bethany Carmien Onwodi 1:03:47 1. REFLECTIONS, your miler, 5K, 10K, full or half Marathon; Training. 197 Matt Zyskowski 1:05:05 2. EXPERIENCE: IN WOMEN’S BEGINNING 202 Jesse Reichler 1:05:17 RUNNING GROUP 205 Kate Blahnik 1:06:00 3. YOUR RACE RECAP OR DESTINATION DIS- 209 Leslie Hammersmith 1:07:14 TANCE 217 Karen Iehl-Morse 1:08:22 4. FAVORITE CLUB EVENT 5. WHY YOU VOLUNTEER 230 Brittany Ashmore 1:10:32 6. WHY YOU DON’T VOLUNTEER 231 Tina Ammermann 1:10:53 7. RUNNING SHORTS (RUNNER SHORT STORY 234 My Nguyen 1:11:36 - could be a couple of photos with a caption, a 256 Ellen Hedrick 1:16:24 quick statement ranging from one sentecne to two paragraphs, or a combination of the both) 266 Melissa Whittall 1:17:56 8. A REVIEW ON A RUNNING WATCH, BOOK, 277 Casey Kashnig 1:22:55 APP, MOVIE, SHOE, ETC. 289 Rachel Morlan 1:34:58 9. What you want the club to do differently 10. What you think the club is doing right and To help ensure they are included in the newsletter, please send your race re- should not change sults to the following email address: ra- 11. Wht the club use to do that you really miss most [email protected] HAPPY RUNNING!!! Please Include: event name, distance, state, -Jim A Fair III, RRCA Certified Race Director (Interim Editor) and your finish time,& age group placement. Newsletter of the Second Wind Running Club 4848 https://SecondWindRunningClub.org