May/June 2017 — Volume 34, Number 3

INNEWSLETTER OF THEPASSING SECOND WIND RUNNING CLUB

IN THIS ISSUE

Marathon Advice from an 20 Questions with First-Time Experienced Runner Marathoners Hanah and Larry Journey with Justin Blue Clinton Lake Race Report Interview with Runner Kids Two Races in One Morning! Keep those stories coming! Your contributions to the newsletter are vital. Please e-mail your race results, articles, photos, etc. by June 15th for the July/August issue. Articles and accompanying photos to [email protected] Results and race photos to [email protected]

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

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

www.secondwindrunningclub.org

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

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

Cover Photo: Jim Fair III is seen thoroughly enjoying the Clinton Lake Ultra Marathon in March. Just in front of him are Jenna Bahaj and Chad Barnes. Photo by Janak Patel. 2 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org IN THIS ISSUE President’s Corner with President Magdalena...... 4 New Members for December and January...... 4 RRCA News - Kids Run the Nation...... 5 How Not to Train for a Marathon...... 6 Thrillogy Races...... 7 My Journey Back to Me...... 8 Interview with 5-year-olds Gavin and Kaitlyn Armstrong...... 10 Buffalo Trace Trail Race Announcement!...... 11 You Are A Mountain Goat...... 12 University of Illinois Club Track Meet...... 13 Second Wind Spring Fun Run and Pizza Party Recap...... 14 Clinton Lake Ultra Marathon Race Report...... 15 Doubleheader...... 18 Ruairi Runing...... 20 Twenty (or so...) Questions with Hanah Choi...... 21 Twenty (or so...) Questions with Larry Adelston...... 24 Racing with Aggression...... 27 Race Results...... 28

Join the club and receive six great issues each year! For membership information, visit http://www.secondwindrunningclub.org/membership.

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May/June 2017 — Volume 34, Number 3 3 President’s Corner Second Winders,

One of the joys of being President of Second Wind think about our club, and all of you – running com- is that I get to share with you every other month panions, friends, inspirations, beginners just starting the things I think about while I’m running. I like to to get addicted – and I understand why I do not. I see believe that everyone reads it and that sometimes it you working against each of your own challenges: makes them think. Or smile. Or want to go for a run knees, family, time, apathy. And then I see you going to try to erase what I said from your mind. Along one to physical therapy and following through with it, of those lines (probably the latter), I want to talk about changing your diet, getting up an hour earlier, and just my toenails. committing to going running. And I am reminded that But I am not including pictures so there’s that. my toenails are my excuse, not my reason to not run. As many of you know, I run long distances, some- This year the (Illinois) marathon was dry, and I ran it times multiple days in a row. I go through running for the sixth and last time (last year, and 2015 were shoes at a rate that would be expensive if I replaced also sworn to be the last time, and the last time I ran them before they were more hole than shoe. And my on pavement...). My toenails held up well that day. toenails sometimes come off as a result of some or But what held up even better was the fact that I saw so all of those things. Now, tempting as it is to get into many people I knew could be choosing to do ANY- the fascinating details of the most recent casualty, this THING but help make it possible for us to run. The is not where I’m going (although some of the more enthusiasm that volunteers, spectators and fellow run- squeamish readers may have already dashed out the ners had makes me glad that I do choose to run. door to run up and down parking structures). My So I hope that you continue to do things to inspire me permanently tired toes and their generally lackluster to choose to follow through on my training, to encour- appearance are the price I pay to go running. age each other when the weather isn’t perfect to get It would be easy to use my toes or any other tired outside, to volunteer to help others be able to run. part of me as an excuse. And yes, I’m tempted some days to do that. And by countless other things that I See you on the trails, could look to as a reason to skip a run here, a swim there and stretching everywhere. Laundry. Emails. Magdalena Writing this. Netflix. Grocery shopping. And then I [email protected]

New Members for February and March February March

Danda Beard Jodi Miller Jeremy Bates Cindy Drollinger Domininkas Mockus Caley Benner Cecilia Gentle Lori O’Brien Lenore Borisova Jennifer Hagler Arland Stratton Sisi He David Harmon Elizabeth Sudlow Nancy Karrels Lexi Harmon Melinda Ohlsson Jordan Harmon Claire Petty Matt Hazel Tisha Sarver Shelly Jackson Kim Ta

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

The Kids Run the Nation Program nity centers, homeless shelters, nonprofits, and other organiza- The goal of the RRCA’s Kids Run the Nation pro- tions that serve youth and are gram is to help establish locally-managed youth run- interested in establishing a youth ning programs in every school and community across running program. the U.S. Learn more about our participation-based, turnkey curriculum, and grant fund today! If you are committed to getting kids interested in the sport of running as part of a healthy lifestyle, the Kids The RRCA launched its youth running curriculum Run the Nation program is right for you. in 1986 in response to the growing concern for children’s health in the United States. Over the next three Where do I start? decades, the RRCA has circulated thousands of copies of printed curriculum materials and helped establish First, review the information in the Kids Run the youth running programs in schools and communities Nation Program Curriculum section of the website, nationwide. and then explore the Resources for Program Direc- tors section. Next, order printed copies of the program The Kids Run the Nation program (KRN) is a guide or download a PDF copy for review. Purchase gender inclusive, multi-week, turnkey youth running incentives for your program. Then, learn more about program designed to meet the physical activity goals the Kids Run the Nation Grant Fund and other oppor- outlined by the United States Department of Agri- tunities to fund your youth running program including culture (USDA) for children in kindergarten through hosting a fun run or youth event. sixth grade. The curriculum can be modified to better serve older grades. Is the Kids Run the Nation Program Right for Me? Go to http://www.rrca.org/our-programs-services/programs/kids-run-the-nation/resources/youth-running- The Kids Run the Nation program is offered to events for information for program leaders and to host schools, before- and after-school programs, commu- a youth event!

Second Wind Members! May/June 2017 — Volume 34, Number 3 5 How NOT to Train for a Marathon by Jim Doyle For a number of years, I have participated in the half race. This is truly the optimal way to start race morn- marathon and marathon training groups that are target- ing. ing the Illinois Marathon. When you really don’t want to go out and run on a cold January morning, there is Bonus Tips – How to Annoy Your Illinois Marathon nothing like the group guilt of letting your running Training Group Pace Leader buddies down to motivate you and get you out the - Be very inconsistent with pace, run ahead of your door. I’ve run over a dozen half marathons, and one pace group, walk, fall behind, then run ahead of them, might think I should know what I’m doing by now. over and over again. You would be wrong. - Cut the corners and run the tangent on curves to This is the year I seemed to do everything wrong shorten the total distance. Don’t worry about being on when it came to training. I managed to have a short, the opposite side of the street from your pace group, one-night hospital stay right in the middle of the and think nothing of the vehicle traffic that now has to sixteen-week training schedule. In the interest of my avoid runners on both sides of the street. marriage, I decided it would be a good idea to skip I’ve never been a pace leader (I’m way too incon- that next Saturday’s run. sistent) but I have to think that these things have got Then there was the week that I donated blood, and to annoy the volunteer pacer who is just trying to get just could not figure out why I was so slow on that everyone through the run at the correct pace. Saturday’s nine mile run. It was a cold blustery day, and I knew right from the start of that run that I just did not have it that day. I was struggling so much that I was beginning to seriously question if I was ready to run the half marathon I had already signed up for in a couple of weeks. At about mile five, I remembered I had donated blood earlier in the week. It didn’t make the run any better, but at least I knew why I was so slow that day. To recover from the blood donation, I started taking an iron supplement, but I had to discontinue that because of a routine colonoscopy. Note to self: next time, don’t schedule a procedure three days before your race. It’s one thing to lighten the load, but that was probably going too far. And if you plan to run a different race than the one your group is training for, make sure it’s a race scheduled after the planned end date of your training, not one that runs three weeks early. There’s nothing like getting an e-mail from Jan, detailing this weekend’s eleven mile run, when you already ran thirteen the week before at an actual race. This last tip, I like to call the Carl Larsen Congru- ence. When travelling to an out-of-town race, be sure to forget your running shoes. While I didn’t have to go to Wal-Mart to find a pair of brand-new, $20 leather sneakers to do my half marathon in with no warmup, I did get to run the race in an old, worn-out pair that I just happened to be wearing before I left town for the Dick Beardsley and Jim Doyle hand out medals at the Christie Clinic Illinois Marathon. 6 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org Sat., July 29, 2017 Wayne Dannehl National Cross Country Course, Kenosha, WI

Start forming your team(s) for perhaps the Best Ultra Relay Event in the Midwest. There is no limit on the number of runners per team, but there is a minimum of two runners per team. Each team will run 33 loops on the 5K course, not everyone has to run the same number of loops but everyone does have to have a great time! Wanting to run on a Hilloopy Team, but no time to organize a team? Then run on our team, the XC Bandits!

Sat., July 29, 2017 Wayne Dannehl National Cross Country Course, Kenosha, WI

– Death March 18 hours – 85K – 50K – Dragon Dare 65K – 30K – 20K – 10K – Charge the Knight 5K This will be a well-supported event and ideal for first-time ultra runners and those looking to challenge themselves. No time limit to finish (official timing ends after 20 hours).

Sun., Nov. 12, 2017 Bong State Recreation DOG friendly Area, Kenosha, WI event In this ultra, you can select between 4 miles (solo - run or walk), 14 miles (solo or relay - run or walk), 28 miles (solo or relay - run or walk), and 42 miles (solo or relay - run only). The relay will be a figure “8” style course. You can run the 14, 28 and 42 as a relay or walk the 14 or 28 as a relay.

Trail Dog Running “A CaniCross Adventure” Sunday, Nov. 5, 2017

Also ran in conjunction with: Pike River Trail Run/Walk Saturday, Sept. 30, 2107 Hateya Trail Run Saturday, Dec. 9, 2017 We have a number of Canicross events scheduled in conjunction with our trail events and our November event is exclusively “for the dogs!” We are also planning a National Event for 2018. Love running with your dog or want to start? Virtually all of our events are dog-friendly, very laid back, and would be a great opportunity to share your passion with like-minded runners and walkers. All of our events have different distances and I am sure there is a perfect distance(s) for you and your running partner. www.XCThrillogy.com • (262) 925-0300 Trail running specialist of the Midwest with 19 events in 2017.

May/June 2017 — Volume 34, Number 3 7 My Journey Back to Me by Justin Blue In July of 2012, I was diagnosed diabetic and weighed in at 320 pounds. Obviously I had just exces- sively let myself go. It was the 3 days at Carle that finally woke me up.

I was prescribed insulin shots and about every other pill you could imagine. They told me that 8 out of 10 people in my situation ended up right back in the hospital with complications. I decided then and there to prove them wrong!

I spent the first few months just concentrating on nutrition. That was always the hardest part for me.

Running was always a punishment for every sport Justin reports that he only kept this one “before” picture. In this one, I participated in through school. So I just started out he is pictured with his wife, Tracie, who has supported him through walking as much as I could. That turned into a slight everything. jog. I recall one day I was able to jog for 1 mile and I the trails at Lake of the Woods in Mahomet. I didn’t was so proud that I was able to do it without stopping. have a GPS watch and liked that the trail has mile It just took off from there. I spent most mornings on markings. Being the competitive person that I am, the Second Wind Ad 2017_7.5x5_FINAL_02-14-17.pdf 1 2/14/17 2:11 PM

I don’t have to run. I CAN RUN.

Christie Clinic’s departments of physical therapy, orthopedic and sports medicine offer comprehensive care using state-of-the-art technology and surgical techniques to treat the injured athlete and get them back running faster, better, and stronger. Physical Therapy 217.366.1323 Orthopedics 217.366.1237 Sports Medicine 217.366.2632 2110 Fox Drive, Suite B Champaign, IL 61820

www.christieclinic.com

8 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org faster I got the more addictive it became. I was hooked on the results.

By March of 2013 I was down to 190 pounds and signed up for my first race, the Illinois Marathon 5k and 10k. I did the 5k with my wife and nephew as I wanted to save myself for the 10k. During training I had done a 10K in around 52 minutes. My goal for the race was to get below 50 minutes. Much to my sur- prise I was able to do just under 48 minutes. For most avid runners I know this is a relatively slow time, but for me it was a world away from where I was just 10 months earlier.

I continued to run the rest of the year setting PR’s at nearly every race I ran. In October I got a stress fracture and had to stop. With the extreme high of my progress, this was devastating to me. Over the next seven months I gained 60 pounds back.

Over the next year I was up and down trying to get back to where I was. I found it much harder this time. Considering the planter fasciitis, shin splints and everything else you can imagine, the progress was slow and frustrating.

Finally in May of 2015, we found out that we were going to have a baby!!! I decided right then and there I was going to make a life change. I started slowly as I was told to do. Month after month I was seeing results on the scale and my times. The results are so addictive.

Through 2016 I again set PR’s in just about every race I ran. Justin running the 10k at the Christie Clinic Illinois Marathon. In January of 2017, after talking to many of the wonderful people at Body N Sole, I joined SWRC. Randy Sterns has been most helpful with direction It was called “Run for Hope” – fitting, I think. See- and advice. This year I have already met every goal I ing the 19:55 as I crossed the line was just insane!!! set for myself at the beginning of the year. I wanted to Randy said I would get there but I didn’t really think I beat my half time of 1:37. I did that by over a minute ever could. on a random Sunday run. So now after leaving 140 pounds on the trails in My best 10k was just over 44 min. Just a few weeks Mahomet and the streets of many Illinois towns’ races, ago I did one on my own of 42:55. And the next is I am a healthy, proud husband to a beautiful wife the reason for me deciding to write my story today: and father to the most precious little baby girl in the I never in my wildest dreams thought I could go world!!! from 320 pounds, not being able to walk a block without being winded, to getting a sub 20 minute Thank you Second Wind and see you on the trails!! 5K. Well, I did that today at the Home Sweet Home Best, Ministries race in Bloomington! Justin Blue May/June 2017 — Volume 34, Number 3 9 Running for Chocolate! ... and Dolphins. by Laura, Gavin, and Kaitlyn Armstrong Interview of 5-year-old Gavin and Kaitlyn Arm- strong after they ran for chocolate at the Seattle Hot chocolate 5K.

What was your favorite part of the race? Gavin: The chocolate! Kaitlyn: The running!

Was there anything about the race that you didn’t like? Gavin: No, there was chocolate! Kaitlyn: The messy, melted chocolate ... and when people passed me.

How long/far did you run? Gavin: Until they gave me chocolate. Kaitlyn: At least 8 miles.

What would be the coolest thing that a race could Gavin and Kaitlyn smile with their chocolate prizes! give runners at the finish line? Gavin: Chocolate. And a dolphin! Kaitlyn: A bunch of treats and 55 medals with uni- Do you want to do another race? corns, bears, and cats on them. Gavin: Yes! Kaitlyn: Definitely! I want to do the Color Run! What is your favorite thing about running? Gavin: I like going fast! Who is your Kaitlyn: Going fast! favorite runner?

Gavin: All of the Crazy Runners. And Mommy, Daddy, and Kaitlyn.

Kaitlyn: Mommy and Amber Anderson. And Daddy – he is ridiculous.

Of course Gavin and Kaitlyn smile while they crush their 5k. Mommy (Laura) and ‘ridiculous’ Daddy (Doug) follow closely Seattle’s Super Heros! behind. 10 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org Buffalo Trace Trail Race 5-mile run

SATURDAY, MAY 13, 2017 at 8 AM LAKE OF THE WOODS FOREST PRESERVE, MAHOMET, IL

EVENT AND COURSE ONLINE PREREGISTRATION ONLY Second Wind Running Club is proud to sponsor the 15th Register for the race at: annual Buffalo Trace Trail Run at Lake of the Woods Forest Preserve in Mahomet, IL. The course is a 5-mile trail run http://secondwindrunningclub.org/races/buffalotrace near an old buffalo trace or trail created by a massive herd of buffalo. The 5-mile course will traverse rolling hills, small There is no mail-in registration. forests, open meadows and prairie. The race will start and Online registration closes Thursday, May 11. end at the west parking lot of Lake of the Woods Forest Preserve off of Crowley Rd. (north of the high school). Par- The registration fee is $20 + $2.75 SignMeUp.com process- ticipants will park at the high school and walk a quarter mile ing fee. There is a $2 discount for Second Wind members. to the race start. Race day registration takes place 6:30 to 7:30a.m. on Sat- urday, May 13, at the Mahomet-Seymour HS parking lot. AWARDS T-shirts are guaranteed for runners registered by April 30. Awards will be given to the top three male and female runners in the following age groups: Under 15, 15-19, 20-29, PACKET PICK-UP 30-39, 40-49, 50-59, 60-69, 70 and over. Random prizes Packet pickup will take place at Body n’Sole (1317 N will be awarded. Dunlap St, Savoy, IL 61874) on May 12 from 4 PM to 6 PM. Race day packet pickup will be from 6:30 to 7:30 AM at the SPONSORS Mahomet-Seymour HS west parking lot.

Second Wind Running Club DIRECTIONS TO PARKING Body n’Sole Take I-74 to Hwy 47 (Exit 172) at Mahomet, IL. Head south on Hwy 47 until the rst stop light (Franklin St.). Turn right Mahomet IGA on Franklin St. Follow Franklin St. uphill to a stop sign. Great Harvest Bread Company Turn right at stop and go to next stop sign. Turn left onto Champaign Co. Forest Preserve District State St. Stay on State St. for about a half mile until you reach Crowley Rd. (high school will be on your right). Take First Mid-Illinois Bank and Trust a right on Crowley Rd. and enter parking lot on side of high Busey Bank school. Fisher National Bank of Mahomet Due to insurance policies, no dogs or baby strollers are allowed.

Additional information is available at www.secondwindrunningclub.org or contact Andrea Stack or Jeff Kohmstedt at [email protected]

May/June 2017 — Volume 34, Number 3 11 You Are A Mountain Goat! by Dawn Carson The Mountain Goat Hill Runs take place in Kicka- fellow sufferers as you pass back and forth, repeatedly. poo State Park. I love this race. If you have never Finally, the finish – up that same hill that you barreled run ‘the Goat’, I challenge you to put it on your race down at the beginning - as another Kennekuk dude calendar for next year. with a megaphone encourages you up the final ascent. I first ran the Mountain Goat in 2010 while in search It’s hard. for hills to prepare me for the River to River Relay. I Running up and down hills as fast as you can is dif- won’t deny that I suffered during the race. But oddly, I ficult. Racing the Goat gives a sense of mastery over also found myself smiling as I suffered. Here is what I hard things. Choosing to go up the hills is a skill that discovered about this race that keeps me coming back. you can carry with you. You will encounter more dif- The course. ficult challenges than those hills at times in life. Many ‘The Goat’ begins by hurling you down the first hill, people you know already have. Sometimes the only demanding an immediate decision as to what kind of way out is up the hill. hill runner you will be. Will you put on the brakes? You are a mountain goat. Will you let yourself fly? Will you land on your face? Have you ever longed to be an animagus? You may be The good news is that you will have the opportunity tempted to be a direwolf or an eagle, but for this race, to attack this hill (and all the others) more than once you must become a mountain goat. As you approach in the race, so if one strategy doesn’t work well, you each hill, take a deep breath, shorten your stride, and get a chance for a do-over. As you run across the repeat in your head: “I am a mountain goat! I am a bridge over the interstate, you will hear the cars below, mountain goat!” as you scramble up the slope. Moun- blowing their horns in solidarity. In years past, I loved tain goats love the hills, they frolic and play and laugh the turnaround – the iconic Kennekuk dude blasting at those of us who are not mountain goats. You can classic rock from his pickup truck, waving us on with be one of them, and the hills will never be the same his hands in the air, dancing to the beat of the music. again. The out-and-back nature of the race means that you I hope I’ve convinced you to give ‘the Goat’ a try. get to watch the race while you run it. You will see Embrace the goat within you, and run the hills in the leaders pass by and observe with each successive 2018! lap whether the lead has changed hands or if the front- runner has the race in the bag. You will cheer on your Editor’s Note: Mountain Goat Hills Race was run on 18 March this year. Dawn finished the 4.4 mile course in an aston- ishing 36:38. There is also an 8.8 mile option.

Dawn is in the foreground, ‘sucking wind after climbing the final hill’ as she reports, and then sprinting toward the finish line! In the background, runners can be seen coming up the final hill and turning back for another loop and spectators encouraging them.

12 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org Illinois Club Track and Field Relays Meet by Marc Mills Fifteen college club track teams, nine of which were enough to run an ultramarathon, I’m definitely crazy Big 10 teams, filled the UI Armory on February 25th. enough to run an indoor mile race against men young Besides the college teams, there was a running club enough to be my sons. from Milwaukee and a local group of runners who entered the competition under the name of CU Racing Nicholas Heller did a great job of organizing our Team. This team on average was older and slower, but group. He collected our information and worked with they made up for it in experience. the meet in advance to get us set up as a team and entered into the events we chose. He even made sure we For the last few years, several Second Wind members knew when we had to be there for our heats. Thanks, have participated in the Illinois Club Track & Field Nicholas! Relays. We each put down $10 to have the opportunity to compete against college-aged runners. What’s I’m really proud of everyone who gives this a chance. wrong with us? Isn’t the local 5k competition tough This isn’t an event for just the fast runners in our enough? Well, sometimes you just want to see how club to participate. I really hope that more of you will you will perform in a different environment. I ran choose to participate next year. You can be sure that track all through high school and I have fond memo- the information will be shared by social media and ries of those track meets. So in a way maybe this is a email as the next meet approaches. mid-life crisis for me. Trying to recapture that excitement from my youth. Plus, every Wednesday Second Ask any of us what we thought of the event and if it Wind has speedwork on the track, so maybe we’re just was fun and you’ll get an honest answer. But don’t ask trying to put that work to use. our president, Magdalena, for her opinion – she has decided to stick with ultramarathons going forward. In preparation, I made sure to grow out my gray beard, put on some short shorts and a singlet, and just smiled Results: when the coeds looked at me with a puzzled look on Women’s mile: Magdalena Casper-Shipp, 7:14 their face. In my mind as I toe the line, I figure they Women’s 3000 meters: Paula Cler, 12:55.53 must be thinking, ‘is this guy for real?!’ If I’m crazy Men’s 60 meter dash: Nic Carter, 8.66 Men’s mile: Brian Farrell, 5:08.95; Mike Tankersly, 5:57.18; Marc Mills, 5:58.91 Men’s 3000 meters: Matt Hazel, 8:53.67; Nicholas Heller, 9:43.77, Randy Stearns, 11:09.73 Men’s 4 x 400 meters dash: Mike Tankersly, Nicholas Heller, David Ammermann, Marc Mills, 4:45.63 Men’s long jump: David Am- mermann, 2.42 meters

The Second Wind Running Club 4x400 meter relay team after the last race of the evening!

May/June 2017 — Volume 34, Number 3 13 Second Wind “Spring” Pizza Party Photos by Marc Mills and Valeria Rohde The first ‘spring’ run of the year was a chilly, windy night at Meadowbrook Park, but we warmed up around pizza and good times with friends after. Fun Runs continue the rest of the summer every Tuesday evening at the Vine Street entrance of Meadowbrook Park at 6:30pm.

2017 SWRC Pizza Party Fun Captured on Camera!

Immediate Left: The goofy group caught having too much fun. Ryan Anderson lifts a squirmy Dean Anderson behind Marc Mills and Carl Larsen Jr. Michele Marcus and Richard Tapping are sitting in the foreground.

Middle Left: Jeff Rohde, Aldo Manfroi, and Amber Anderson smiling for their group picture.

Bottom Left: Valeria tries to fit as many of the Second Wind runners in the frame as possible to supplement the group pictures. Thanks to everyone for a great turnout!

Bottom Right: Janak Patel talks with Magdalena and Jonah about how to best advertise the date and time of the next pizza party.

14 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org Clinton Lake Ultra Race Report by Shirley LeMay If Running Events were people, the marathon and big road races would be the glitzy, gregarious, trendy, Hollywood stars; most marathons are like a big name rock artist with the high-octane light show in a stadi- um-filled concert. By contrast, the Ultra is its earthy and quiet sibling, playing in an indie, acoustic band; the venue, an intimate performance house. Stripped of all the glamour (but maintaining the brawn of a marathon), an Ultra is a simple run in the woods or the mountains. There are no massive crowds, no bag drop service, and no big-podium-pulsating music at the start. There are no cowbell-yielding cheering stations – out on the course, you imagine the chatter- ing of spring frogs as applause, the birds overhead calling your name. There are aid stations, but they Members of the Second Wind Running Club before the start of are stocked with real food, even freshly-prepared hot the race. Photo credit: Magdalena Casper-Shipp items. Instead of electronic timing chips, mats, on- 3 short-sleeve shirts, 3 pairs of socks, 3 hats, 2 rain line runner tracking, or other technical conveniences, jackets, 2 pairs of shoes, an extra set of shorts, a pair there’s a volunteer at the check in station logging your of gloves (and a partridge in a pear tree). I tend to get number while encouraging you on and making sure cold if I hang out in my sweaty running clothes, so I you are OK. Many runners experience the later miles always pack a set of dry clothes to wear after a long alone, conquering the course on their own. run – a long-sleeve shirt, fleece pullover, sweatpants, a I ran my first ultra in March – a local, Second Wind hat and a towel. sponsored race at Clinton Lake. The field is capped Then there was my bag of food – almond butter / at 125 runners and the course is three 10 mile loops Nutella / tortilla sandwiches (pre-race fuel), Miso rice around (you guessed it) Clinton Lake. sushi rolls (fuel between loops), Tailwind Endurance The short version of my race summary - I finished at drink (electrolytes and fuel), water, salt tablets, and a around six and a half hours. I felt great throughout the bag of sports jelly beans. I’ve learned that I perform race and (most importantly) didn’t fall or hurt myself. better if I eat “real food” while running long distances Due to rain the night before, the course was slippery and had trained with all these items without any and got extremely muddy which made the hills extra fun. Instead of the forecasted heavy rain and thunderstorms, we ran in light rain and mist with temperatures in the high 50s. I was happy with my race and enjoyed the overall (muddy) experience. I ran the entire 30 miles with my training partner and friend, Pramod Viswanath. Nancy Bailey paced us on the last loop, keeping us focused on finishing. The (way) longer version: For a Saturday morning race, I take Friday off from work in order to relax and prepare my bags with my running gear. The weather was not looking good, with 90% chance of rain and thunderstorms starting Friday night and continuing all day Saturday. Due to the nature of the course, runners have access to their car after each loop, so I decided to pack multiples of Shirley contemplates to herself, ‘Packing for a race or everything. For during the race: 3 long-sleeve shirts, a vacation?’

May/June 2017 — Volume 34, Number 3 15 digestive issues (I must have an iron stomach). root-filled straight sections. Miles 6-8 are the hardest Four of us carpooled together to the race – Jeff Haas, to maneuver, then the terrain eases up and by mile 9 Pramod, Minh Do and me. Fortunately, Jeff’s minivan you know the end is near. The milestone I look for is a (dubbed “the clown car” by race volunteers) provided steep meadow crossing which immediately turns back ample space for our week’s worth of clothing, shoes, into the woods via the last hill of the loop. As I started and food! We left town at 6am under cloudy skies and up this hill, I slid in the mud and it took me down to barely damp roads. We felt hopeful for similar condi- my knees. Our little cluster of runners ended up crawl- tions at the race site 35 miles away until we encoun- ing through the mud to reach the top which emerges tered the steady rain en route. By race start, a light rain out to the street. We ran downhill on asphalt to the had been falling for several hours. I donned the rain starting line, ending our first loop. jacket I wore during last spring’s Illinois Marathon in After each loop, I changed into a fresh short-sleeved the rain and braced for a repeat of constant rain. shirt, and consumed my sushi roll, refilled my fuel The race started at 7:30 under dreary and rainy skies. bottle, took extra fuel, drank some water, and took The course was wet and already muddy –add in 100 a salt tablet. The rain stopped and a bit of hazy sun pairs of tromping feet and watch the mud grow! Since peaked out of the clouds - it was getting warm out and we start right into the single track trail, it was slow go- I had to make sure I took enough fluids. ing for 2 miles while the field spread out. Fortunately, The first part of the second loop went by quickly. At the rain stopped (or it was less noticeable in the forest) the ‘Iron Bridge Grill’ stop, I considered taking some soon after the start. We got into the groove, success- additional food - I opted to try the roasted potatoes fully finding our “trail legs” to navigate the slippery dipped in salt. Yummy! I think I needed extra fuel be- declines. On the first loop, Pramod, Jeff and I stayed cause during the rest of loop 2, I consumed my back- together. At the start, Minh forged ahead of us, so we up sports beans. didn’t see him the rest of the race. We finished loop 2 in just over 4 hours – right on The first aid station is after 4.5 miles, at the “top” schedule! My shoes and calves were caked with mud or north side of the 10 mile loop. You cross an iron and little rocks had made their way into my left shoe, bridge to reach the aid station in a parking lot, so the so I took the time to take off the shoes and get fresh race organizers have dubbed this aid station the “Iron socks (which felt soo good). Nancy was ready to pace Bridge Grill.” Yes, there is a grill, and yes, the awe- Pramod and myself through the last loop. On the last some volunteers are cooking food. I didn’t take any- loop, Pramod led the way, keeping the pace at an thing the first time through. even, slower keel (and keeping me reined in because I I was familiar with the course and knew that the wanted to run faster – Pramod learned from his expe- second 5.5 miles of the loop is harder than the first 4.5 rience last year that going out too fast on the start of miles, with challenging inclines, declines, and narrow, the last loop caused him to hit the wall after mile 26). I started to experience those little muscle pings, the precursor to muscle cramps that tend to plague me after 20 miles. At our final stop at the Iron Bridge Grill, I took extra, extra salt with my potatoes and tried the sugared bacon. Wow, that bacon was really good, so I ate a couple pieces. At this point, we had five and a half miles left. In addition to the conversation between the three of us, I occupied my mind by noticing all the signs along the trail. When the hazy sun filtered through the trees, it cast a golden glow on the moss. The forest floor had greened up since our training run three weeks ago. Once barren branches were now tipped in chartreuse. I didn’t notice the little white flowers dotting the forest floor during the first two loops, but on the last 5 John North, Minh Do, and Eric Berlin stand with Janak Patel in miles, I couldn’t help but see the abundance of deli- the parking lot after the race. cate blooms. We took the hills with care after Pramod slipped and tumbled off the trail into some branches. 16 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org Nancy and I had to help him back to his feet. We were prepared for the last slippery slope after the meadow and finally hit the final stretch of asphalt leading back to the start line. Our friend, Brenda, was there cheering us on and taking photos of us as we finished – 6 hours, 31 minutes and something-odd seconds. Minh had finished about 10 minutes ahead of us, and Jeff would finish at 7:45, just under the 8 hour cut off. I had a lot of fun preparing for and running this race. Okay, maybe “fun” is not the best word – it was certainly a challenge and something different than my usual marathon-distance road race. Similar to other area races I have run, the organizers and volunteers pulled off a great event (a BIG THANK YOU)! I don’t have a fall race lined up so I may try another Ultra. For you road runners out there, an Ultra might just be a great change of pace! Don Frichtl and Bill Dey help the race go smoothly. A huge thank you to all volunteers!

Please click anywhere on this article for a link to the official results for the Clinton Lake Ultra Marathon!

Nancy Bailey (pacer), Minh Do, Shirley LeMay, and Pramod Viswanath after the race.

May/June 2017 — Volume 34, Number 3 17 Doubleheader by Jeff Kohmstedt I’ve run two races in a weekend before, but I’ve never done two races in one day. That’s a new level of stupidity for me. April 1st was both the Run for the Library 5k in Mahomet and the Allerton Trail Half Marathon at Allerton Park just outside of Monticello. I blame Nic Carter for my choosing to run both races. You see, last year Nic and I competed in the Run for the Library, but I ran the 10k and he won the 5k. Then a couple of weeks ago at Mt. Goat, he mentioned he was going to run both Mahomet and Allerton again this year. I stupidly thought that sounded like a good idea. Now don’t get me wrong, Nic’s a really great guy, but he’s a bad influence. I mean, somewhere along the way I’ve got to think for myself. “Jeff, is this really a good idea running two races in one day?” I asked myself. “But Nic’s doing it,” I replied. “If he can, I can. Right?” So, we toe the line in Mahomet for the 8am start, and we’re like, “We’ve got this.” I figure if we run twenty-minute 5ks and it’s a 35-minute drive from Mahomet to Monticello, we’ll have five minutes to make it to the 9am start of Allerton. Potty breaks just won’t be possible.

With all this churning in our minds, the air horn sounds, and we’re off. As you’d imagine, there’s a group of middle schoolers (a gaggle of middle schoolers?) that takes off like bats out of hell and head to the front of the field. There’s a couple of older dudes that take the lead and never give it up, but they’re not Nic Carter and Jeff Kohmstedt stand at the start line in Mahomet, the ones in my sights. It’s the middle schoolers. Now, anticipating what two races in a morning is going to feel like. some of you know what it’s like to be at the front of a down. Then there’s another kid about two miles into race with middle schoolers ahead of you, but for those the race. We’ve just passed the water station, and we of you who don’t, middle schoolers like to beat older make that left that heads towards the path, and our turn people. It’s in their nature. You’d think that because back. I just barely pass him and he kicks it. He passes they’re younger they’d realize that beating their elders me, but I now see the last middle schooler ahead of is wrong. But they don’t. As a mid-forties runner, I us. There’s no way I’m letting that guy beat me. So I don’t leap to the front of a race any more. I tend to dig deep, and pass the one kid that was next to me and hang back a bit and work my way up. That’s what hap- the last one! I can hear him the whole rest of the way pened this time. breathing heavily, but I’m just not going to let some- I come up alongside a kid, and he sort of looks up one thirty years my junior beat me. Not this day. at me. There’s a look of panic in his eyes, and he digs Bam, I cross the finish line and don’t bother stop- deep, trying to reach his friend that’s about 15 feet in ping. I don’t turn back to look for Nic either. We drove front of us. He makes a valiant effort, but he’s quickly separately; he’ll figure it out. vanquished. One down, I think. I pass his friend. Two I jump in the car and head for Allerton. With my car

18 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org navigation on, it’s clear I’ve got plenty of time. And up until about half a mile to go as the stairs and ter- doing the speed limit on a Saturday was no problem. I rain finally get to me. I think we got passed by only a get to the park with seven minutes to spare. Now if the couple of people. people would just get out of the way so I can park, I’d Nic, unfortunately, pulled out of the race after be fine. feeling some knee pain. I’m bummed because I was A quick change of shoes and a ditching of gloves, so looking forward to an after photo to go with the and I’m ready. At the starting line, I catch up with Nic before. Still, he made a gallant effort to do the double and fist bumps all around. We’re ready. this year. Pain gets in the way, sometimes. And we’re off… again. For me, I’m completely satisfied with the run. I I take this race a little easier than I thought I would. came in third in the 5k and first in my age group at Trails aren’t my forte, and I’ve only run Allerton at the Allerton. More importantly, it was an awesome day Second Wind race in October. Plus, I’d just run a 5k. with friends and fun in two places. I can’t say if I’ll do Do you blame me for taking it easy? As I get settled, the double next year, but it was a challenge I’ll never I run with Jeff Olson, and we’re together all the way forget.

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May/June 2017 — Volume 34, Number 3 19

Ruairi Running by Ruairi McEnroe I ran the Cactus Classic Trail Run near Manito, IL. You won’t find many trails like this in the Midwest! I did the marathon last year, but only had time for the half marathon this year. At press time, my ambition was that I am running the London Marathon for charity (23April) to add another marathon major to my collection after having completed Chicago in 2015 and Berlin and New York in 2016.

Editor’s Note: Ruairi completed the London Marathon with a time of 3:49:32 ! Ruairi marveling at the landscape in Manito, Illinois.

Alan R. Singleton

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

Singleton Law Firm, P.C. is dedicated to serving the legal needs of business and individual clients with an emphasis in the areas of corporate, intellectual property and commercial real estate law.

20 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org Twenty (or so...) Questions with Hanah Choi By Bruce Butler These two interviews provide a chance to talk to two guys did, and will finish also like you guys did! runners who were preparing to run their first marathon 5. On training runs, would you rather it be 10 de- at the 2017 Christie Clinic Illinois Marathon. The first grees or 85? 85. half of these interviews were conducted just before 6. What is your occupation and how do you fit their second 20 mile run on April 1. The second por- running around work? University of Illinois Grad tion was just days after the marathon. student, ugh. It’s hard to squeeze runs into my sched- First up – Hanah Choi. Hanah is from Seoul, South ule since my work/practice/study sessions are way too Korea. She studied piano at Seoul Arts High School unpredictable. I sometimes have work at 8 AM, some- and Seoul National University. When not hitting the times at midnight. So making a run the first thing I do piano keys, she played basketball in elementary and for my day was important. I often failed early, but got middle school, and fencing in college. She has also better! been swimming and skiing since she was 6. Her par- 7. What shoe will you wear for the Marathon? ents and a younger brother are still in Seoul. Nike Zoom Vomero. 8. Can you get yourself out the door without a Questions asked on March 28 group or running partner? Do you have a prefer- 1. You signed up for your first marathon, our ence? What’s your longest solo run? Yes, I can! hometown Christie Clinic Illinois Marathon. What For a short run like about 3 miles, I don’t have a pref- the heck were you thinking? One of my best friends erence. I prefer to run alone for 6 - 8miles. For a long and I were talking about New Year’s Resolutions. run, over 10 miles, I need a group running! 16.5 miles She’s a runner (a lot more experienced than I am) is my longest solo run. and vegetarian, and I’m a newbie runner and vegan. I said that I might run the Illinois Christie Clinic half marathon, and she encouraged me to do the full, and I said NO, of course. Then she said that she’ll try to go vegan for at least 3 months if I registered for the full marathon, and I thought that’s pretty good deal! 2. Why did you start running? In April 2016, I ran the 10K, just for checking it off my bucket list of running an Illinois Marathon race before I graduate. It was painful, but I kinda liked it. I’m a music graduate student, and I spend most of my time in a practice room. AND my UIUC practice room doesn’t have any windows (sad), so it feels so good to be outside without feeling guilty about not practicing!! And I’ve realized that running is similar to music: to be better at it, you have to be disciplined, dedicate your time, and ENJOY! I can’t not like running. 3. Do you have a mentor that has helped? Second Wind member Jason Zhang: he has been super patient with me, and helped me to run during my first ever summer as a runner! Thanks Jason!! 4. So far what’s the best advice you ever received? You’ll be in pain and miserable during the marathon. I’ve got a lot of helpful advice, (thanks everyone!!) but knowing it’s not just me suffering during a mara- Hanah says, “This is me Running Buffalo Trace Trail Race last thon made me somewhat relieved, I don’t know why. year when I wasn’t able to run 5 miles without walking break!” I’ll be struggling during my first marathon like you

May/June 2017 — Volume 34, Number 3 21 9. Approximately how many miles have you run for a long time. I only slept 2 hours for the 10K race this year preparing for the Marathon? 330 miles last year, but that was okay, it was just 10K. But 26.2 total going into the April 1 twenty-mile run. (That’s miles is different! 25 miles a week) 16. And the last question before the Marathon (I 10. Have you had any injuries in your marathon have a few more for after) what is your race strat- training? Ever had any running injury? egy? I haven’t thought about it much yet. I should Luckily not yet! start to plan it. I thought about post-race food a lot, but 11. Two long runs ago, March 18 you ran your first not a race strategy. I’ll try not to run too fast at the be- 20 mile training run on the somewhat hilly Lake ginning of the race, take a walk break if I need, carry of the Woods bike path. How did that go? It went my GU, get some coffee before the race. well. It was painful, and I ran slow, hated the hills, got a cramp in my left leg at mile 19, but I finished! So I Questions were asked shortly after the marathon. think it went well : ) 17. How does it feel to now be considered a Mara- 12. What’s harder, practicing on the piano 8 hours thoner? Has it sunk in just a few days after the a day, or running a hilly 20 miles? Running a hilly race? It felt great!! Seriously, one of the best things 20 miles. Practicing on the piano for 8 hours isn’t fun I’ve done in my life! I even smiled to the photogra- either, but I got used to it. Can I get used to run a hilly phers! Even a few days after the race it still hasn’t 20 miles in the future? I doubt it. sunk in yet. I felt good, all my family and friends 13. On April 1st you will complete your second 20 congratulated me, but somehow it doesn’t feel real! mile training run, which, to some runners, signals Maybe that’s why I signed up for bunch of other races. the end of the most intense period of marathon 18. You ran 26.2 miles through the streets of Cham- training. What are your thoughts as you look to paign-Urbana. Which one was the toughest? The that in a few days having already conquered one easiest? Around mile 24, that uphill by Champaign 20 miler? Excited and terrified. I’m excited since Country Club on Amory, was the toughest. Last 1.2 I know that I’m able to run 20 miles, and I will feel miles was the easiest, since I know that I can finish super good after finishing the run, but also terrified this in 15 min!!! because I know it’s gonna be painful. 19. How did you do on your pre-race goals? I did 14. When I started running, I read that you should well! I think I’m the slowest and happiest runner in have three goals in a full or half marathon. The Second Wind... (lol) 5:10:46!! My main goal was “just minimum you want to accomplish, a time that finish in 6 hours to get a medal.” would make you pretty happy, and a goal that 20. Will you run another marathon, and if so, what would be a reach. Can you provide 3 goals for will you do different. If not, why? Yes, actually April 22, 2017? I already signed up for my second one, Indianapolis 1: Just finish! In 6 hours to get my finisher medal. Monumental Marathon! I’ll try to do more training 2: Umm.. 5:30? on weekdays, add some speed work, and lose some 3: Sub 5 weight. 15. What are your concerns or doubts about the 21. On April 22, 2037, what will be your memories race? Sleeping the night before! I wasn’t able to get from April 22, 2017? good sleep for my first 20 mile training run since I was Hanah Choi became a MARATHONER :D worried about not waking up early. It has been an issue

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May/June 2017 — Volume 34, Number 3 23 Twenty (or so ...) Questions with Larry Adelston By Bruce Butler

Next up – Larry Adelston. Larry attended Joliet West Seeing my seemingly rapid progress was very High School and was in the class of 1979. He tells me satisfying. I continued to make progress running, but he was not much of an athlete. He played football his the distance didn’t exceed more than a few miles. Al- freshman and sophomore years, but was not a starter, though I toyed with the idea of entering a race, I never and wrestled his freshman year. He states “I was defi- did, but continued to run off-and-on for many years. nitely not a runner, and had no real appreciation for What I find great about running is that every time I the sport.” meet my mileage goal, I feel great satisfaction. And Larry’s wife of 20 years, Katherine Coyle, is also a running boosts my self-confidence and helps reduce new runner. She is going to run her first race ever on my anxiety. April 22nd. Keeping the 2017 Christie Clinic Illinois 3. Do you have a mentor that has helped? Marathon a total family affair, Katherine is running I don’t have a mentor. I have friends and family who this year’s 10k with her sister Nancy! And Nancy, a support and encourage me. Katherine, my wife, is veteran of several Illinois Marathon races over the last my biggest supporter. Without her encouragement, I 9 years, is one of Larry’s inspirations to enter his first wouldn’t be able commit the huge chunk of time need- race a few years ago. ed for training. I will also mention my sister, Marci Larry and Katherine have two daughters, Audrey, 15, Adelston-Schafer who gave me her Half-I-Challenge a freshman at Champaign Centennial, and Grace, 13, entry in 2016. It was my first race. If she had not done a seventh grader at Jefferson Middle School. Neither so, I would not be here answering these questions. has chosen to take up running yet. And all the people I’ve run with over the past. 4. So far what’s the best advice you ever received? Questions asked on March 28 Shorten your stride and increase your cadence. I’d do 1. You signed up for your first marathon, our that, stand tall, and have good posture. hometown Christie Clinic Illinois Marathon. What 5. On training runs, would you rather it be 10 the heck were you thinking? I’ve asked myself that degrees or 85? I hate this question. Because I dislike same question. I was contemplating running another both. So I’ll qualify my answer. 10, if there is abso- half before I attempted a full. Shirley LeMay, who I lutely no wind. But my hands get terribly cold. Gen- run with on Wednesday mornings, encouraged me to erally, I like to avoid extreme cold. I’ll take 85, in a sign up for the full this year. Her encouragement gave heartbeat, if there is even a mild breeze. me the impetus. After convincing my wife that mara- 6. What is your occupation and how do you fit run- thon training will only be a bit more time-consuming ning around work? I’m a User Interface Developer than training for a half. I registered for the race. Plus, at Wolfram Research. I typically run in the morning I felt that if I didn’t try now while I’m motivated, I before work. A User Interface Developer is just a might never attempt it and probably have regrets. fancy name for a programmer‎ who creates user inter- 2. Why did you start running? I first started run- faces, like menu bars, dialog boxes, popup menus, and ning when I was in my late twenties. I was friends so on. with people who talked about running and about races. 7. What shoe will you wear for the Marathon? So on a whim, I decided to try running, just on my I’m wearing Brooks Adrenaline GTS 17. I just got own. Starting was a slow process. At first, I would run them in mid-January and already put about 250 miles until I was winded, followed by walking until I caught on them. I’ve never accumulated miles so rapidly. my breath, and repeat once or twice. On that first day, 8. Can you get yourself out the door without a I may have been able to sustain a continuous run for group or running partner? Do you have a prefer- about a quarter of a block. The entire first-day workout ence? What’s your longest solo run? was probably no longer than 10 minutes. I continued Yes, I can motivate myself to go it alone. Before last my running workouts daily for a couple weeks or so. year’s training, I always ran by myself. Now that I Each day, I pushed myself to run for a slightly longer know what it’s like to run with people, I prefer run- distance than I ran the day before. Before long, I was ning with others. I believe my longest solo run was 10 able to run around the entire block without stopping. miles. 24 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org 9. Approximately how many miles have you run 14. What are your concerns or doubts about the this year preparing for the Marathon? race? My weekly average has been approximately 40 miles. I worry about not having enough energy during the 10. Have you had any injuries in your marathon race. I don’t have an in-run fueling strategy. And dur- training? Ever had any running injury? ing long runs, I sometimes become mentally fatigued. I’ve had a lot of minor aches and pains, but nothing 15. And the last question before the Marathon debilitating. This weekend (March 25-26), however, I (I have a few more for after) what is your race decided to take an additional rest day and ice my foot. strategy? While walking through the Museum of Science and I don’t yet have an exact strategy. But I will try to Industry yesterday (approximately March 24) for sev- establish an initial pace that is slightly faster than my eral hours my right foot started hurting. When I tried long distance easy pace, and gradually increase as I to run this morning I felt the same pain. I hope I just start to find a rhythm. I will try to keep up with my need a little added rest. coworker Rebecca Frederick who is a much faster 11. Two long runs ago, March 18 you ran your first runner. I still need to figure out my in-race fuel and 20 mile training run on the somewhat hilly Lake of hydration strategy. the Woods bike path. How did that go? Actually, I ran 19 miles in Champaign that day. I had a scheduling conflict. But I ran 9 of those miles with the Half-Marathon training group. The 19 miles went well, but I ended up running a lot faster than my usual long-run pace. But I was able to handle it pretty well. I ran my first 10 miles with Rebecca Frederick, then I raced over to BnS to run with the 9:00min/mi half-marathon pace group. Both runs were approximately 8:40 pace. 12. On April 1st you will complete your second 20 mile training run, which, to some runners, signals the end of the most intense period of marathon training. What are your thoughts as you look to that in a few days having already conquered one 20 miler? Amazement at how quickly the training has flown by. Excitement and trepidation at the thought of race day rapidly approaching. I’m not sure if I’m ready. Whenever I think those words, I try to remind myself I can always stop and walk or rest. 13. When I started running I read that you should have three goals in a full or half marathon. The minimum you want to accomplish, a time that would make you pretty happy, and a goal that would be a reach. Can you provide 3 goals for April 22, 2017? Absolutely, 1. Complete the training and start the race. 2. Complete the race. 3. Complete it in less than 4 hrs. 4. Complete it in less than 3:50.

...OK, that was 4. Larry credits his support team for much of his success. Pictured with Larry here is sister-in-law, Nancy Fielding.

May/June 2017 — Volume 34, Number 3 25 Questions were asked shortly after the marathon. the nourishment without spilling the vast majority of 16. How does it feel to now be considered a Mara- the contents on me or down my shirt. thoner? Has it sunk in just a few days after the Accept adversity, the sooner the better. I live with race? It feels unreal. I used to daydream about hav- certain amount of aches and pains as the price of ing just crossed the finish line of a marathon and hav- continuance. Running pounds the body. My running ing my family give me a big hug at the end. A moment form has not always been very good. And when it’s after I crossed the finish line, I realized my dream. My not, I’m more vulnerable to injury. I injured my right wife Katherine, her sister Nancy, and my sister Marci foot while training for the Full this year, and strained (who was working the medical tent) give me big con- a leg muscle in 2016 while training for the Half. In gratulatory hugs and kisses. It was wonderful. both cases, I believe they were the best learning op- 17. You ran 26.2 miles through the streets of portunities in my training. Both injuries were from bad Champaign-Urbana. Which one was the toughest? running form. I accepted my shortcomings and worked The easiest? My toughest hurdle had to do less with to improve. In 2016, my running modifications were the terrain itself and more with the collective pound- self-directed and duly flawed, and yet, an improve- ing suffered on the pads of my feet and my calves. ment nonetheless. This year I had professional, expert They officially lodged their complaints not long after guidance from Rachel Zubricky, a Physical Therapist mile 20. With my feet burning and my calves aching, from Christie Clinic, who helped me rework my run- I felt my left calf start to knot. Not wanting to stop ning mechanics. Her task was to rehab a muscle strain and walk, I focused my attention on keeping my foot in my right foot that I injured near the end of March. flexed, and eventually out-maneuvered my renegade In just a little more than two weeks before race day muscle. she patched me together with a reworked and greatly The easiest mile was the one that included a long improved running form that is much more efficient. downhill on John Street. Too bad the entire course Her help got me to both the starting and the finish loop wasn’t one gentle and continuous downward lines. And it will likely get me to many more in the fu- slope. That would have made the entire race a whole ture. My running form is much more efficient through lot easier. And, if such a loop could actually exist, Rachel’s guidance. I would not have had the opportu- Escher might not be quite as famous. nity work with Rachel, had I not been for the injury. 18. How did you do on your pre-race goals? I met BTW, I highly recommend Rachel. my first three goals with my time of 3:56:13. The 21. On April 22, 2037, what will be your memories fourth (sub 3:50) was an added challenge that wasn’t from April 22, 2017? quite attainable this time around. But I’ll be looking to How fortunate I was to have had the opportunity to achieve at my next marathon. fulfill a life’s desire. 19. What did you do to celebrate your big accom- plishment? Katherine made a beautiful and scrump- tious carrot cake in honor of not only my marathon, but also the completion of hers and Nancy’s 10K. That was Katherine’s very first race of any kind. And she did great! 20. Will you run another marathon, and if so, what will you do different. If not, why? I would incorpo- rate non-running aerobics as well as strength exercises into my training regimen. I would follow a simple and adaptable in-race game plan. I didn’t have one last year. But I learned from my mistake. This year I took advice from several of my experienced running buddies and followed a very simple strategy: don’t start the race too fast, take water or Gatorade, and GU whenever offered, walk through the hydration and GU stations to give myself a short break and to allow myself the opportunity to consume

26 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org Racing with Aggression By Jeff Kelly, NSCA-CSCS, USATF Level 1 Coach

A couple of years ago, a runner I had previously TAKE -HOME POINTS: coached was lined up at a local 5-kilometer race in which I was also racing. She had positioned herself • Line up for every race in a position that will three or four rows back from the starting line. There allow you to achieve your best performance for that were several runners in front of her that I knew she day. If you are in a race with truly elite runners you could beat, including many young children. know you cannot beat, respectfully line up behind I motioned for her to move up in position, but she them. If you are at a small-town race where you have sheepishly demurred and remained where she was, a chance to take the win, line up on the start line, even surrounded closely by some of her fellow running if you are scared or don’t want to seem cocky. friends from the area. My impression was that she felt • Parents, if your young child has never ran lon- embarrassed to physically separate herself from these ger than 100 meters, please don’t let him or her line friends or appear overly ambitious, even in a race up on the start line of any 5K race - this may appear situation. cute, but can be dangerous to the kid (who could get My reasons for my urging her to re-position were trampled, and really impede other runners). both mental and physical in nature. First, if you are in a race in which you are most likely to finish among • Racing to your ability can be fun, and you are the top five or so finishers, you should be in conten- doing no disservice to your friends or fellow runners tion from the get-go. That is why most formal track by beating them. Holding back in a race only does a competitions assign runners their lanes based on their disservice to yourself. seed, or prospective finish times. The fastest runners • When you are on the line, after you have done have earned the right to start in the innermost lane by the appropriate warm-up, take a deep breath, look way of proving their ability and speed in prior races. around, size up your competitors and remember all If a faster runner starts out buried in the pack of a the hard work and effort you have put in to be able decent-sized road race, he or she will be held back to race well. You will realize you deserve the joy that from the beginning and lose precious time by having comes from running a great time or personal best. to bob and weave around slower runners. Also, by positioning yourself by a realistic yet ambi- Jeff Kelly has been running long-distance for over tious time or placing goal, you signal to both yourself 20 years and currently resides in Davenport, Iowa. and other runners that you are confident, prepared, He has a master’s degree in exercise science and is and ready to race to the best of your ability. One of USATF certified as a Level 1 Track and Field Coach. my favorite runners, Shalane Flanaghan, reportedly His recent master performances include a 4:49 road told teammate Kara Goucher on the starting line of a mile and a 9:45 3,000 meters on the track. race, “Let’s f@$& s-#!+ up.” Isn’t that beautiful? That is that attitude you want to bring to the start line of each and every race! Some runners may be thinking, “yeah, but I just want to have fun and enjoy my races.” My good old Dad, not a runner himself, once asked me if I was going to run a Boston Marathon just to “have fun” since I was getting older. I told him I would indeed have fun running Boston. Here’s what I was thinking - “Racing smart, taking things out hard yet conservative, pushing through the middle miles and then absorbing the hurt as you kick through the last stretch…..that’s fun.”

May/June 2017 — Volume 34, Number 3 27 Race Results Compiled by Richard Tapping and the Race Team

Mountain Goat 4.4 Mile Kickapoo State Park, Danville, IL Neoga Nerd Run 5k Saturday March 18, 2017 Neoga Jennings Park, Neoga, IL Saturday February 25, 2017 1 Justin Blue 0:30:03.7 1OA 8 Dawn Carson 0:36:38.7 Ivan Fink 25:10 1AG 12 Juan Salas 0:38:20.6 13 Lori Heller 0:38:28.9 Miller Park Zoo Stampede 5k 32 Rebecca Dey 0:45:15.5 Bloomington, IL Saturday March 4, 2017 Mountain Goat 8.8 Mile Kickapoo Start Park, Danville, IL Scott Silverman 22:35 Saturday March 18, 2017 47 Ken McMillen 25:13 7 Jeff Kohmstedt 1:06:01.6 Peoria Gaelic Gallop 5k 9 Jim Fair 1:07:41.1 Peoria, IL 10 Nic Carter 1:08:18.7 Sunday March 5, 2017 17 Carl Larsen 1:10:32.6 22 Eric Berlin 1:11:35.8 Ivan Fink 24:31 1AG 31 Scott Reed 1:15:52.0 38 Katherine Meacham 1:17:03.8 Hot Chocolate 5k 57 Maggie Falenschek 1:21:42.5 Seattle, WA 68 Ryan Anderson 1:23:53.1 Sunday March 5, 2017 82 Heidi Carmichael 1:30:05.1 89 Erin Smith-SJO 1:37:38.2 Gavin Armstrong 38:34 Kaitlyn Armstrong 38:34 Downs Syndrome 7k Clayton, MO Land Between the Lakes 60k Sunday March 19, 2017 Grand Rivers, KY Saturday March 10, 2017 Ivan Fink 34:41 1AG

38 Christopher Lubienski 7:33 1AG Clinton Lake Ultra Marathon DeWitt, IL Cactus Classic Trail Race Saturday March 25, 2017 Manito, IL Sunday March 11, 2017 17 John North 5:51:29 29 Minh Do 6:18:16 12 Ruairi McEnroe 2:08:13 36 Nic Carter 6:30:56 37 Shirley Lemay 6:31:51 38 Pramod Viswanath 6:31:52 49 Andrew Bower 6:55:05 65 Jeffrey Haas 7:44:27

28 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org Race Results—continued Michele Marcus debuts her

“Running for Two” singlet (from Amber Anderson) at the Hillstriders March Madness half marathon in Cary, IL. John Knudson and Nicholas Penguin in the Park 5k Heller made the top 10 in the Decatur, IL event, with local Eduardo Saturday March 25, 2017 Ledesma close behind.

Scott Silverman 22:57 2AG IvanFink 24:12 1AG Run for the Lorri Howes 28:25 3AG Library 10k Lake of the Woods Interplanetary 5k Forest Preserve, Mahomet, IL Peoria Riverfront museum, Peoria, IL Saturday April 1, 2017 Saturday March 25, 2017 3 Scott Silverman 0:47:57.2 3OA 38 Ken McMillen 24:50 1AG 12 Maggie Falenschek 0:51:04.8 32 Rebecca Dey 1:03:36.6 Run for Hope 5k Bloomington, IL Allerton Trails 10k Sunday March 26, 2017 Allerton Park, Monticello, IL Saturday April 1, 2017 Justin Blue 19:55 PR 6 Michael Tankersley 0:44:57.9 1AG Run for Hope 10k 9 Jay Bennett 0:47:07.0 Bloomington, IL 12 Jason Meier 0:48:06.2 2AG Sunday March 26, 2017 14 Tara Beveroth 0:48:43.2 2OF 18 Scott Reed 0:51:23.8 2AG Ivan Fink 50:07 1AG 20 Paula Cler 0:51:33.1 1AG 27 Ken McMillen 0:52:28.1 1AG Lincoln Presidential Half Marathon 48 Renee Trilling 0:57:13.7 1AG Springfield, IL 52 Ivan Fink 0:57:41.0 2AG Saturday April 1, 2017 60 Ben Lawson 0:58:19.9 63 Jason Conder 0:59:09.7 Morgan Mahn 1:50:37 71 Juan Salas 0:59:47.5 86 Lorri Howes 1:01:05.3 3AG Run for the Library 5k 97 Naser Salas 1:01:39.4 1AG Lake of the Woods Forest Preserve, Mahomet, IL 117 Michele Cohen 1:04:19.6 Saturday April 1, 2017 119 Laura Owen 1:04:23.3 124 Kathleen Piatt 1:04:36.0 3AG 2 Justin Blue 19:46.3 2OA 135 Nikita Borisov 1:05:41.4 3 Jeff Kohmstedt 20:11.7 139 Michelle Hart 1:06:53.9 10 Nic Carter 22:40.8 148 Que Broadnax 1:07:47.3 18 Scott Reed 23:48.7 151 Jim Smith 1:08:06.7 21 Tom Eaton 24:54.8 152 Anne Sickles 1:08:11.7 80 Steve Burklund 51:43.5 158 Heidi Mayhew 1:10:52.4 171 Sisi He 1:13:25.2 227 Laura Hazen 1:35:03.4 May/June 2017 — Volume 34, Number 3 29 Race Results—continued

Allerton Trails Half Marathon Illini Veterans 5K Allerton Park, Monticello, IL U of I Campus, Urbana, IL Saturday April 1, 2017 Sunday April 9, 2017

2 Brian Farrell 1:28:07.0 2OA 31 Nancy McCarty 23:23.2 3 Stephen Mayhew 1:28:08.2 3OA 35 Elizabeth Chominski 24:16.8 18 Jeff Kohmstedt 1:44:52.5 1AG 36 Nick Paulson 24:18.0 20 Andrew Age 1:45:45.8 80 Jennifer Zalon 28:33.0 22 Sarka Petrickova 1:46:44.6 2F 28 Eric Berlin 1:49:58.0 2AG Boston Marathon 43 Elizabeth Parkinson 1:55:32.9 2AG Boston, MA 44 Daniel Hahn 1:55:56.2 Monday April 17, 2017 45 Keith Schinkoeth 1:56:22.4 60 Jim Fair III 1:59:36.6 1810 Benjamin Price 3:03:17 61 Bethany Carmien 1:59:44.3 3AG 3846 Nicholas Heller 3:15:57 64 Katherine Meacham 2:00:44.6 2AG 6752 Suzanne Rinehart 3:28:54 80 Paul Littleton 2:09:35.3 16002 Carl Larsen 4:01:46 109 Genevieve Long 2:20:58.0 Richard Tapping DNF 117 Sandra Loeb 2:23:43.0 124 Jody Littleton 2:26:48.8 128 Nancy Sivertsen 2:31:43.7 1AG

Go! St. Louis 5k St. Louis, MO Saturday April 8, 2017

Scott Silverman 23:11

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

It was a beautiful day at the Lake Sara Best Dam Race for Special Hope to see you at the start line! Olympics! Many Second Wind members ran the event including Nicholas Heller, Michele Marcus, Lori Heller, Sara Myers, Martha McSims, Tammy McSims (pictured left-to-right), and Murray Kirby (not pictured). 30 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org