ARE YOU READY FOR SOME FOOTFALL?imminent danger that there will not be a Kenwood Footrace in future years. Treasurer's Report: Treasurer Michelle McConnico was not present, so there

“You better run, run, run, run, run, run, run, run, run…” --Tracy Chapman

2005 PA/USATF CROSS-COUNTRY SEASON BEGINS

ARE YOU READY FOR SOME FOOTFALL?

EMPIRE RUNNERS ONCE AGAIN UNE FORCE FORMIDABLE

At least we like to think we are. And maybe other teams will think so, too, when they see the wave of blue singlets washing over the PA cross country courses again this season. But Pete Sweeney is wrong. It’s not just quantity, baby, it’s quality, quality. Last season’s ERC accomplishments: • Mens’ Open Team 3rd place • Women’s Open Team 6th place • Men’s Master’s Team 3rd place • Women’s Master’s team 1st place!!!!!!!!!!!!!!! • Men’s Senior Team 2nd place • Men’s Super Senior Team 2nd Place And if you don’t think we’re serious again this year, check out the intense demeanor of club members at the cross country meeting at Larry and Tori’s house held a couple of weeks ago. Do you think those faces are saying, “Enough of this babble, bring on the barbecue!”? No way! Those are game faces, baby, game faces.

If somehow you’ve been out of the loop and need information about participating in any of this season’s cross country races, please contact any of the following captains. Women’s Teams: Tori Meredith, 526-4536 Men’s Open Team: Eric Bohn, 537-0513 Men’s Masters Team Larry Meredith, 526, 4536 Men’s Senior Team Jerry Lyman, 527-9020

PA/USATF CROSS COUNTRY SCHEDULE August 20 Garin Park Challenge (see page 3 for report) August 27 Santa Cruz Challenge (campout planned) September 3 Phil Widener Empire Open • Our race in Windsor. All club members are required to run

this race. (see page 3 for details) September 10 Golden Gate Open, SF October 1 Presidio Challenge, SF October 8 Aggie Challenge, Folsom October 22 Shoreline Open, Mt. View October 29 Tamalpa Challenge, China Camp St. Park November 6 PA, Western Regional XC Champ’ships, SF

Empire Runners July 2005 Club Meeting President John Royston called the July 2005 meeting of the Empire Runners to order at 7:37pm on July 28th, 2005. Secretary's Report: Secretary Lars Andersen read the minutes from the June 2005 club meeting. They were approved with the clarification that there is no imminent danger that there will not be a Kenwood Footrace in future years. Treasurer's Report: Treasurer Michelle McConnico was not present, so there was no report. Recent Events: Kenwood Footrace: We had more entries than in recent years, so we ran out of t-shirts and glasses. Otherwise, it went great. Sugarloaf Summer Solstice Relay: It went really well. Steve Cleal heard snakes. Summer Track Series: Lots of kids are participating this year. Upcoming Events: Summer Track Series: Every other Wednesday. Salmon Creek Beach Run: August 7th. There will be a barbeque after the race. Garin Park Challenge: August 20th. Santa Cruz Challenge: August 27th. Like last year, camping will be arranged. Empire Open: September 3rd. Jerry Lyman will need help with the race. Hopefully, Rancho Cotati High School can help. Old Business: Tori Meredith presented a motion to buy two dozen Empire Runners aluminum license plate frames. At the price of $12.95 per frame, she proposed buying a dozen plates with the text "Got hills? (top); www.empirerunners.org (bottom)" and "Run for your life! (top); www.empirerunners.org (bottom)." The motion passed. Val Sell will contact Amanda DeMartino to find out if it would be feasible to show the movie "Racing against the Clock" at a future club meeting. Bob Finlay's proposal to change the current raffle/drawing was taken off the agenda. It may be added again at a later time. John Royston wanted to form a committee for putting together a welcome package for new members. The committee will be co-chaired by Shelly Lydon and Bob Finlay. John Royston will participate on the committee. They could use more help. New Business: Shelly Lydon pleaded that the Vineman organization is desperate to find some warm bodies to volunteer for bike aid station #2 for Sunday's Half Vineman Triathlon. Empire Runners would get $300 and various Gatorade/Clif supplies left over from the race. We decided to do it. Larry Meredith will lead the team. Russ Pugh owes us big time! John Royston reported that there will be a board meeting in the month of August. John Royston reported that State Parks Archeologist Breck Parkman will speak at the August club meeting. Raffle/Drawing: Raffle: John Royston ($12). Drawing: Christie Holligan ($20, not present). Newsletter: The August 2005 newsletter was folded, stapled and stamped. Attendance: Lars Andersen, Nuvit Foster, Doc, Dave DeSelle, Bob Shor, Don Sampson, Richard Maas, Bob Finlay, Shelly Lydon, Weasel, Super G, Pap, Val Sell, Sledge - Desert Rat - Petrovich, Larry Meredith, Victoria "You ain't heard nuthin' yet" Meredith, Mojo. Respectfully submitted, Lars Andersen

The prez sez: Cross Country is upon us. To the anointed I need say nothing more. But if you are not familiar with the fun of team competition, you owe it to yourself to give this a try. One of the most common laments that I hear is that “I’m too slow” or that “I am not competitive”. Of course you are wrong on both counts. Nobody is too slow for this competition. Even if you were the last runner across the line on the last team to finish, you can still help your team to place just by being the fifth man, or third woman, such as the case may be. This will automatically put your team ahead of a team that did not show up with enough runners. And even if all competitors field complete teams, you need to be in a position to strike when their team breaks down. The nature of competition is to be opportunistic after you have done all that you can to prepare. And as far as the notion that you are not competitive enough, balderdash! You’re a runner. The joy of pain is what drives you; the thrill of movement, self-locomotion at a non-pedestrian pace is what sets you apart. And you will not settle for less. You, who gets up on cold gray mornings or sets off on sweltering afternoons, who sneaks away at lunch time for a quick run, who carries a pair of running shoes and shorts in the trunk of your car, just in case…, you are in competition with lethargy, phlegmatism and slothery. Life is competition. So what to do about it? Join the Pacific Association of USA Track & Field and get out there and run! Join us for the greatest fun in running. You will experience the highest level of support from you fellow team members and the members of all the other Empire Runners’ team divisions. We car pool to events together and spend time together afterward. It is a great way to get to know other members of the running community. Have you seen the new license plate frames? They are really great! They are stainless steel with black printing and come with two slogans: “Run For Your Life!” and “Got Hills?” My favorite is Run For Your Life. I can’t think of a better reason. These went on sale at the Salmon Creek Beach Run and I would not be surprised if they were sold out. But fear not, they are popular enough that I am sure there will be another order placed soon. If you do not see information about them elsewhere in this newsletter plan to attend the next club meeting, I would imagine that they will be available there. Kudos to John Hermstad for coming up with a great idea and to Val Sell and Tori Meredith for bringing it to fruition. At last month’s meeting a committee was formed to develop ideas for a new member’s packet. This would be a runner oriented welcome wagon type of thing than includes: runner paraphernalia, coupons/offers from local businesses, perhaps a certificate for a free club race and maybe a can of orange spray paint. The sky is the limit. The new member would receive this packet just by showing up at a club meeting. The committee will be working on developing the contents. If you are interested in participating contact co-chair, Shelly Lydon at runkenwood@netscape or Bob Finlay at [email protected]. -prezmo

September 2005 The Empire Runners Club Newsletter page 2

For info: contact Jerry Lyman, 527-9020, [email protected]

Top three finishers for the super senior team, Bob Holland, Brendan Hutchinson, and Dan Preston also stuck around for the photo

The 13th Annual Phil Widener

EMPIRE OPEN Saturday, September 3, 2005

Foothill Regional Park, Windsor, CA 3rd Race in the 2005 PA/USATF Cross Country Series

$1500 in prize money $20 race day entry fee

Women’s Race: 8:30 AM Masters Men’s Race: 9:30 AM Open Men’s Race: 10:30 AM

Phil Widener, an Empire Runner for over 20 years, epitomized the spirit of the runner in each of us. Running filled his life with joy, challenge, accomplishment, and camaraderie. Phil, who passed away from cancer in 2002, co-captained the Empire Runners senior men’s team that won its division in the 2000 PA/USATF Cross Country Grand Prix Series. Regarding mandatory club participation in the Empire Open: Our lawyers have advised us that we cannot legally compel participation in this race. We can, however, strongly suggest to club members that running the Phil Widener Empire Open could be fun.

ERC SUPER SENIOR MEN INAUGURATE NEW RACE AT GARIN PARK

Saturday, August 20, Hayward. The first PA XC race of the 2005 season was also a first for this date and for the location. Garin Park sits in the foothills not far off Hwy 880 just past the Dumbarton Bridge. You enter the park via a steep paved road that takes you past expensive homes with vistas of the valley below. The course is hilly, but everyone agreed the hills were less of a problem than the ankle-busting start across about 200 yards of grass that was full of pot holes and broken sod. The rest of the course was on wide dirt trails that were well marked. Except for maybe a half-mile of flat at the start and finish, it is all up and down, mostly up. But mercifully, it is only a 5K, so almost a mile shorter than the normal 4 miles. Mercifully also, it was cool, as there is no shade in the hills. There were 148 in the men's race, and 55 in the women's, so a decent showing. Our club had 7 Super Seniors there and Gary Blanco. Gary was again, as he has sometimes been in the past, the lone rep for the Open Men. He finished 13th. Hutch was 108th, Bob Holland 119th and Dan Preston 127th, with Dennis Tuohy, Dale Trowbridge, Ralph Harms, and George Urdzik not far behind. --Dan Preston


Sunday August 7th

The Salmon Creek Beach Runs For the 29th year in a row the Empire Runners gathered at Salmon Creek beach to race in the sand (and occasionally in the surf). The weather was friendly for running with light fog and a slight cool breeze but comfortable enough to have a nice day at the beach when the running was done. We had a great turnout with 49 runners, many of whom came with their whole family to enjoy the post-race potluck and fun on the beach. If you haven’t yet run this race (you should) the course for the 5-Mile run is South on the beach, until the runners touch the rock wall dead-end, and return. This year also featured the return of the 2-mile race. The course is similar, except the runners touch the first post of the boardwalk leading from the South entrance of Salmon Creek Beach. In either race the runners have the option to run pretty much wherever they please, deciding how much they are willing to risk wet feet in order to run on firmer sand.

In the 5-Mile Race the overall winners set themselves clearly ahead of the field – and claimed a coveted Darth-Tater for their efforts. Kenny Brown was first overall for the men with a great time of 29:35 and Val Sell was the first overall for the women with a time of 34:49. The first 2-Mile event here in many years saw a good turnout, especially from some of our younger club members. First overall for the men was Paul Peck in 16:44 and first overall for the women was 11 year-old Lauren Feldman in a time of 21:11.

This year’s race was hosted by the Bohns (Eric, Nathalie, Sebastian, Ernst, and Karen) but special thanks go to Joe and Linda Phaby who have hosted the event for most of its 29 years. Also thanks to Dan, Eric, John and Jerry for their help with the BBQ and club equipment. Please be sure to join us next year for this fun running event and day at the beach. --Eric Bohn5-Mile Results—Male 5-Mile Results—Female 2-Mile Results 1. Kenny Brown (36) 29:35 2. Don Stewart (44) 31:41 3. Gregg Jennings (35) 32:06 4. Steve Cleal (48) 32:08 5. Danger Downing (34) 32:16 6. Mark Curran (44) 32:23 7. Mark James (38) 33:12 8. Jerry Lyman (56) 34:16 9. Bob Finlay (48) 34:24 10. Larry Meredith (48) 34:34 11. Scott Ames (47) 34:35 12. Stephen Starkweather (44) 35:44 13. Doug Starr (52) 37:00 14. Andy Roth (37) 37:06

15. Paul Berg (50) 37:28 16. Jon Hermstad (57) 37:45 17. Brendan Hutchinson (61) 38:15 18. Jim Moore (43) 39:44 19. Ernst Bohn (65) 41:08 20. John Anderson (52) 42:55 21. Eric Nordvold (57) 43:17 22. Dan Tuohy (69) 44:01 23. Darryl Beardall (68) 46:10 24. Don Sampson (57) 46:57 25. Richard Maas (51) 47:38 26. Tenzing Sherpa (12) 51:25 27. Carl Jackson (72) 53:40 28. George Urdzik (62) 60:40

1. Val Sell (40) 34:49 2. Shannon Rich (16) 37:26 3. Elizabeth Sinna (39) 39:50 4. Tori Meredith (47) 40:42 5. Josephine Tuohy (17) 43:31 6. Shirley Fee (64) 45:52 7. Elizabeth Boyd (45) 53:10 8. Kathryn Bisordi (39) 53:33 9. Lisa Anderson (37) 56:48 10. Anna Derho (51) 67:24

FEMALE 1. Lauren Feldman (11) 21:11 2. Melina Ames (7) 21:30 3. Hanna Bauer (10) 27:11 4. Ellen Bauer (41) 27:11 5. Theresa Maas (50) 49:15 MALE 1. Paul Peck (44) 16:44 2. Julian Bauer (11) 18:20 3. Brian Bauer (40) 18:20 4. Casey Bauer (8) 19:17 5. Ed Feldman (54) 20:48 6. Dan Preston (62) 21:37

Kenny Brown crosses the finish line in first place. Lauren Feldman assists.


SCENES FROM SALMON CREEK BEACH BLANKET BABYLON

Shirley Fee

Old Man and the Sea

Dan Preston & Melina Ames Mark James Jim Moore Richard Maas

!!!!!!!



THE TRAINING PARTNERS WANT ADS (the not-so personals) Most of us realize that the training calendar in the newsletter does not include all the Empire Runner subgroups meeting regularly or irregularly to train at times, places, and paces that work for them. THE TRAINING PARTNERS WANT ADS are for runners seeking training partners or wishing to share training opportunities with others. There are those of you out there doing semi-secret workouts in ones, twos, and threes who need to come out of the closet! Fast or slow, we need to know! Send your info to Jerry Lyman, [email protected], and we’ll try to make this a regular feature of the newsletter. Please Indicate if you want this to be a one-time listing or a repeating item.

Karen Price leads a group meeting the 3rd Saturday of each month at the Spring Lake swimming lagoon, 9 am, to run at an 11-15 minute pace. Please call her to confirm or with questions: 576-7574 All women are welcomed on Sundays, 7am, the same venue as listed in the club calendar (but not at 8:30) for running a usual pace of 9 to 12 minutes, depending on terrain, topography, rainfall, moon phase, etc. If it's an "Empire Runners" race day, (Classic, Loop, etc.) our default location is Howarth Park at 7:00 for those who choose not to race. The important thing to know about our group is that "Walking IS a pace", and "We encourage stops to view lupine..." Weekday runs are thrown together (as schedules allow) between consenting participants, but Sunday is the run in which to make connections. Folks can send an e-mail address to [email protected]. We keep a fairly functional e-mailing system, most of the time, for weekday connections.

Meet on Wednesdays at Aroma Roasters 7am sharp, 8.5-9.5 per miles pace for about 40 minutes on the creek. Meet at the back of Aroma Roasters. Looking for someone to run with Mondays and Fridays and 3:30pm---8.5-9.5 per mile pace in Santa Rosa for at minimum 1 hour. If interested, email: [email protected]

All Empire Runner Vineman Volunteers: Congratulations! The Empire Runners were recognized at the Volunteer Dinner on Monday night [8/15] for your gallant effort in coming to the rescue at Bike Aid Station No. 3 for the Half Vineman. It is always a nightmare for race management when an entire aid station falls apart right before the race and they (as well as I) truly appreciate the club (especially Larry!) taking that on with such short notice. I accepted the award on the club's behalf which includes some sweeeeet prizes. There is a special gift for Larry for taking on leadership of the group and there will also be a drawing for a $50 REI gift card for anyone who took part and some other schwag to ALL who took part. Be at the meeting if you can. Thanks again for your help. Shelly

Peter Kirk, Sam Strobino, Bob Finlay


Men’s mile 1. Peter Raines (14) 4:54.4 2. Jesse Bennett (20) 4:56.0 3. Robert Wheeler (20) 5:12.8 4. Peter Kirk (41) 5:16.4 5. Steve Cleal (48) 5:19.7 6. Bob Finlay (48) 5:28.7 7. Todd Bertolone (42) 5:29.1 8. Sam Strobino (15) 5:36.4 9. Edgar Cisneros (16) 5:40.4 10. Andy Roth (37) 5:42.2 11. Austin Hendrix (17) 5:43.7 12. Austin Hermosillo (14) 5:44.0 13. Sean Hayes (16) 5:46.1 14. Mark Mathewson (42) 6:06.8 15. Carl Triola (36) 6:09.3 16. Bob Holland (61) 6:12.0

17. Tenzing Sherpa (12) 6:16.7 18. Bill Brown (56) 6:19.8 19. Casey Peters (21) 6:30.5 20. Don Sampson (57) 6:40.1 21. Mark Carroll (50) 6:42.1 22. Marc Van Riper (34) 6:46.9 23. Dan Tuohy (69) 6:55.8 24. Cooper Lehrer (12) 7:15.9 Women’s mile 1. Val Sell (40) 5:52.9 2. Shannon Rich (16) 6:04.4 3. Lilly Hayden (21) 6:30.2 4. Tori Meredith (47) 6:36.7 5. Jillian Van Riper (8) 7:35.1 6. Kathy Van Riper (35) 7:36.5

100 meter 1st heat 1.William m(4) no times 2. Katie f(2) 3.Ashby f(3) 4.Kenan m(2) 5. Logan m(2) 6. Victoria f(4) 100 meter 2nd heat 1. Jordan Merical (4) 23.8 2. Sawyer Laher (5) 27.8 3. Madelyne (5) 29.1 4. Cooper Fox (4) 31.3 5. Luke Triola (4) 33.0 6. Emi Inman (5) 35.6 7. McKenna Sell (4) 40.2 100 meter 3rd heat 1. Nick Sojka (7) 19.0 2. Melanie Mathewson (6) 20.6 3. Zeke Viter (6) 21.3 4. Rory Fette (6) 21.6 5. Spencer Batalia (7) 21.9 6. Dustin Engel (7) 22.3 7. Allyson Stokes (5) 25.2 100 meter 4th heat 1. Alex Netherda (8) 16.42 2. Jake Viter (9) 16.8 3. Ethan Evans (9) 17.9 4. Jillian Van Riper (8) 19.2 5. Ben Evans (7) 20.8 6. Spencer Netherda (7) 20.9 100 meter 5th heat 1. Swift Viter (1) 14.8 2. Erin Netherda (10) 15.9 3. Taylor Battaglia (11) 16.1 4. Shaffer Battaglia (10) 16.4 5. Cooper Lehrer (12) 14.8 100 meter 6th heat 1. Carter Ebbesen (17) 11.4 2. Gordan Jesus (19) 11.8 3. Ronnie Blankenship (16) 12.0 3. Michael Carroll (14) 12.0 3. Andrew Kendall (18) 12.0 6. Nick Buckley (19) 11.8 7. John Fairbanks (44) 13.5

Track Series 7/27/05

The Newsletter is published monthly by The Empire Runners Club, a 501(c)(4) non-profit organization serving the running community of Sonoma County and beyond. Member households receive the newsletter online for free or a printed version by mail for an additional $10 per year. Running-related articles are accepted from any club member and should be delivered, preferably by e-mail, to the appropriate editor listed on the last page of this newsletter. (When in doubt, send it to all of them!) Club members who own or operate businesses may advertise in the newsletter if they agree to offer club members at least 10% off their product or service. Membership information and online membership registration is available on the club website: www.empirerunners.org. In addition, the club maintains a monitored online egroup message board for members only. Members wishing to join the egroup should send an e-mail with your name in the text to: [email protected].

Bob Holland rounds the corner in the mile, followed by Carl Triola, and Tenzing Sherpa.


800 meter 1. Mike Carroll (14) 2:14.0 2. Frank Stranzl (21) 2:14.1 3. Sky Taylor (?) 2:15.1 4. Jesse Bennett (20) 2:17.8 5. Neil Pinkerton (41) 2:18.1 6. Casey Peters (21) 2:27.7 7. Ian Inman (18) 2:31.1 8. Jason Peterson (14) 2:33.7 9. Austin Hermosillo (14) 2:33.9 10. Chris Mason (17) 2:34.3 11. Carl Triola (36) 2:52.2 12. Lilly Hayden (21) 3:00.8 13. Sylvia Puentes (34) 3:32.9 200 meters heat 1 1. Jordan (4) 53:9 2. Cooper (4) 1:01.5 3. Allyson (5) 1:01.5 4. Victoria (4) 1:02.3 5. Luke Triola (4) 1:02.3 6. Emi (5) 1:02.7 7. Megan Field (4) 1:19.4 8. Katie (2) 1:44.7 200 meter heat 2 1. Alex Netherda (8) 38.5 2. Ben Evans (7) 46.5 3. Zeke (6) 47.4 4. Spencer (7) 48.1 5. Rory (6) 49.7 200 meter heat 3 1. Swift Viter (11) 31.9 2. Erin Natherda (10) 33.9 3. Taylor Battaglia (11) 35.1 4. Jake Viter (9) 35.9 5. Scheffer Battaglia (10) 36.0 6. Ethan Evans (9) 42.0 7. Miguel Madrigal (10) 44.7 200 meter heat 4 1. Josh Quintal (29) 22.7 2. Carter Ebbersen (17) 23.8 3. Andrew Kendall (18) 25.0 4. Andrew Wheeler (19) 26.2 400 meter heat 1 1. Demitry Yakoushkin (28) 53.7 2. Nick Buckley (19) 55.9 3. Sean Heyos (16) 61.7 4. Randy Fetle (45) 66.7 5. Edgar Ciscerous (16) 66.8 6. Jason Petrersen (14) 68.5 7. Bob Holland (61) 68.8 400 meters heat 2. 1. Swift (11) 1:51.8 2. Alex (8) 1:23.0 3. Erin (10) 1:25.5 4. Shaffer (10) 1:27.8 5. Jillian (8) 1:35.5 6. Jake (9) 1:39.0 7. Nick (7) 1:42.5 8. Spencer (7) 1:51.8 400 meter heat 3 1.Spencer (7) 1:45.5 2. Rory (6) 1:52.4 3. Ian (5) 1:54.9 4, Victoria (6) 2:30.0 5. Amanda (6) 2:32.9 3000 meter (men) 1. Hector Delgado (30) 10:03.5 2. Don Stewart (44) 10:15.8

3. Steve Cleal (48) 10:43.8 4. Bob Finlay (48) 10:50.8 5. Peter Kirk (41) 10:58.8 6.Todd Bertolone (42) 11:03.7 7. Casey Peters (21) 11:39.2 8. Andy Roth (37) 11:50.6 9. Ian Inman (18) 12:23.6 10. Chris Mason (17) 12:24.9 11. Carl Triola (36) 12:27.0 12. Austin Hendrix (17) 12:58.2 13. Andrew Kendall (18) 13:14.3 14. Bob Holland (61) 13:16.6 15. Marc Van Riper (34) 13:19.1

16. Dave DeSalle (57) 14:48.6 3000 meter (women) 1. Val Sell (40) 11:40.2 2. Tori Meredith (47) 13.19.1 3. LillyHayden (21) 13:19.5 4. Anne-Elise Krug (17) 13:32.0 5. Kathy Van Riper (41) 14:48.3 Mile relay 1. Over 60 4:02.9 2. Under 10 4:07.9 3. We need a batton!!! 5:35.7


Track Series 8/17/05

Men’s Mile 1. K.C. Cody (19) 4:41.9 2. John Staroba (26) 4:44.1 3. Peter Raines (14) 4:58.8 4. Don Stewart (44) 5:03.7 5. James Devine (35) 5:04.6 6. Gregg Jennings (35) 5:05.3 7. Andy Howard (44) 5:05.9 8. Peter Kirk (41) 5:11.4 9. Yavier Prescott (17) 5:12.1 10. Steve Cleal (48) 5:19.6 11. Taylor Simkins (17) 5:28.3 12. Larry Meredith (48) 5:29.6 13. John Martindill (15) 5:35.0 14. Casey Peters (21) 5:36.0 15. Paul Hadley (30) 5:42.2 16. Dennis Bryne (51) 5:57.5 17. Carl Triola (36) 5:58.2 18. Randy Fritz (45) 6:00.0 19. Bob Holland (61) 6:04.5 20. Bill Browne (56) 6:07.2 21. Michael Zanetti (13) 6:10.1 22. John Harmon (49) 6:15.4 23. Brad Zanetti (51) 6:17.2 24. Mark Carroll (50) 6:20.7 25. Don Sampson (57) 6:52.7 26. Dan Tuohy (69) 6:55.7 Women’s Mile 1. Christine Byrne (15) 5:52.8 2. Jennifer Martindill (17) 5:54.7 3. Molly Hannis (13) 5:58.2 4. Lauren Zannitti (16) 6:06.8 5. Tori Meredith (47) 6:21.7 6. Josie Tuohy (17) 6:29.6 7. Michelle Zanetti (16) 6:59.6 100 meter heat 1 1. Kate (3) 30.6 2. Sophia (3) 31.9 3. Ashley (3) 32.0 4. Dessy (3) 32.0 5. Helena (2) 45.3 6. Megan (4) 45.7 7. Katie (2) 46.4 8. Logan (2) 1:03.1 9. Devin (2) 1:05.9 10. Larkin (2) 1:23.0 100 meter heat 2 1. Luke (4) 22.4 2. McKenzie (5) 23.2 3. Riley (6) 26.9 4. Jordan (4) 27.3 5. Trinley (6) 32.0 6. Rilay (6) 39.4 100 meter heat 3. 1. Ethan (9) 18.8 2. Kylie (8) 18.5 3. Ben (7) 22.2 4. Rory (6) 22.9 100 meter heat 4 1. Carter Ebbesen (17) 11.2 2. Michael Carroll (14) 11.5 2. Dimitry Yakoushkin (28) 11.5 4. Sky Taaylor (19) 12.7 5. Neil Pinkerton (41) 13.2 6. John Fairbank (12) 13.4 6. Carie Stranzl (19) 13.4 8. Tenzing Sherpa (12) 14.1

Women’s 800 1. Lauren Zanetti (16) 3:10.1 2. Michelle Zanetti (16) 3:19.5 Men’s 800 1. Mike Wortman (20) 2:13.1 2. Carl Triola (36) 2:54.0 3. Don Sampson (57) 3:16.4 200 meter heat 1 1. Kate (3) 1.08.0 2. Ashley (3) 1.17.1 3. Megan (4 1.34.7 4. Helena (2) 1.44.0 5. Katie (2) 2.08.1 200 meter heat 2 1. Ethan (9) 39.7 2. Kylie (8) 41.7 3. Bem (7) 46.1 4. Riley (6) 46.6 5. Rory (6) 48.9 6. Trinley (6) 52.4 7. Jordan (4) 54.4 8. Luke (4) 1.19.4 200 meter heat 3. 1. Michael Carroll (14) 24.2 2. Andrew Kendall (18) 24.5 3. Neil Pinkerton (41) 27.1 4. John Fairbank (44) 28.0 400 meter heat 1 1. Ethan (9) 1:40.7 2. Rory (6) 1:53.1 3. Riley (6) 1:55.3 4. Kylie (8) 2:02.2 5. Ben (7) 2:25.2 6. Katie (3) 2:26.9 400 meter heat 2 1. Frank Stranzl (21) 52.4 1. Tony Nogueras (40) 52.4 3. Dimitry Yakoushkin (28) 52.8

4. Sky Taylor (19) 57.2 5. Richard Ortiz (19) 59.6 6. Christine Byrne (15) 69.1 7. Tenzing Sherpa (12) 70.0 5000 meter Men 1. K.C. Cody (19) 15:26.4 2. John Staroba (26) 16:39.8 3. Brian Cole (16) 16:48.1 4. Mike Wortman (20) 17:33.6 5. Don Stewart (44) 18:15.0 6. Steve Cleal (48) 18:24.3 7. Bob Finlay (48) 18:40.1 8. Todd Bertolone (42) 18:43.8 9. Janier Prescott (15) 18:49.3 10. Larry Meredith (48) 18:58.8 11. Peter Kirk (41) 19:06.3 12. Jon Martindill (15) 19:57.9 13. Andy Roth (37) 20:03.9 14. Casey Peters (21) 20:04.6 15. Edgar Cisnewros (16) 20:34.8 16. Sean Hayes (16) 20:49.0 17. Paul Berg (50) 20:51.2 18. Michael Zanetti (13) 20:53.6 19. John Harmon (49) 21:21.1 20. Dale Peterson (47) 21:24.1 21. Austin Kendrix (17) 21:25.1 22. Carl Triole (36) 21:40.9 23. Brad Zanetti (51) 22:14.8 24. David McCormick (60) 22:15.5 25. Yasmani Cisneros (16) 22:48.6 26. Gregg Jennings (35) DNF 5000 meter Women 1. Kim Conley (19) 18:32.7 2. Val Sell (41) 19:01.8 3. Jennifer Maltindill (17) 19:07.7 4. Sheila Natho (39) 19:30.6 5. Robin Stovall (46) 22:18.9 6. Claire Wilson (14) 23:48.4 Mile Relay 1. 2nd Team 4:10.2 2. On your Team 4:11.0

K.C. Cody wins the mile


Empire Runners Summer Track Series All-Time Records (thru 2005) 100 meters men 1. Chris Whitlock 10.5 7/08/86 2. Cory Nelson 10.6 7/13/05 3. Andre Hunter 10.7 6/26/91 4. Michael Jordan 10.8 6/22/88 4. Luiz Mello 10.8 6/13/01 5. Den Rosales 10.9 8/07/96 5. Darin Carter 10.9 8/07/97 5. Warren Spikes 10.9 8/12/92 5. Kam Jones 10.9 6/12/02 10. Tom Weatherspoon 11.0 6/22/88 10. Dave Townsend 11.0 6/07/89 10. Rudy Huber 11.0 8/12/92 10. Jared Wilson 11.0 7/13/94 10. Patrick Leonard 11.0 8/07/96 200 meters men 1. Chris Whitlock 21.3 8/03/88 2. Walter Cranford 21.8 8/03/88 3. Michael Jordan 21.9 6/22/88 3. Andre Hunter 21.9 6/10/91 3. Demario Gleman 21.9 6/29/05 5. Cory Nelson 22.0 7.26/95 6. Warren Spikes 22.2 8/12/92 6. Luiz Mello 22.2 6/13/01 7. Rudy Huber 22.3 8/12/92 8. Tom Weatherspoon 22.5 6/11/86 8. Ben Rosales 22.5 6/11/86 400 meters men 1. Chris Whitlock 48.1 6/08/86 2. Andre Hunter 50.5 6/29/94 3. George Cagle 50.8 6/24/92 4. Kofi Banks 50.9 6/26/91 4. Kurt Mellik 50.9 7/22/86 4. Ben Rosales 50.9 7/25/90 7. Jeff Ramsey 51.5 7/22/86 8. Jeff Sorkness 51.7 6/12/90 9. Ryan Young 51.8 6/15/94 10. Dan Stearns 52.3 7/05/89 800 meters men 1. Dan Held 1:55.1 7/28/93 2. Dan Aldridge 1:55.3 7/05/89 3. Steve Guerrini 1:55.8 7/28/93 4. Chris Gaston 1:56.1 6/10/98 5. Reed Elmore 1:56.2 7/28/93 6. George Cagle 1:56.5 7/06/88 7. David Monroe 1:56.7 6/21/89 8. Marc Ziblatt 1:56.9 7/19/89 9. Steve Schram 1:57.1 7/06/88 10. Rick Esponda 1:57.5 7/28/93 mile men 1. Mike Stone 4:07.1 8/11/93 2. John Sup 4:17.1 6/22/88 3. Steve Guerrini 4:17.8 7/08/92 4. Marc Ziblatt 4:18.7 8/02/89 5. Dan Aldridge 4:19.5 6/08/88 6. Dan Grimes 4:19.5 8/08/90 7. Dan Held 4:20.1 6/30/93 8. Todd Trask 4:21.2 6/30/93 9. Eric Walker 4:22.3 6/15/94 10. Chris Gaston 4:24.4 6/25/97 3000 meters men 1. Mike Stone 8:32.9 6/28/95 2. dan Aldridge 8/37/9 7/22/92 3. Eric Walker 8:42.9 8/11/93 4. John Hake 8:46.5 8/05/98 5. Hector Delgado 8:47.5 8/07/96 6. Chris Gaston 8:48.0 6/29/94 7. Steve Guerrini 8:48.4 6/28/95 8. Dan Brecht 8:52.4 6/28/95

9. Kenny Brown 8:53.1 8/09/95 10. Pater Jansson 8:55.7 7/22/92 two mile men 1. Dan Aldridge 8:55.0 6/21/89 2. Mike Stone 9:05.4 7/12/95 3. Todd Trask 9:09.2 7/14/93 4. Ken Keyte 9:24.6 7/13/94 5. Kenny Brown 9:31.4 7/14/93 6. Deva Braden 9:31.8 7/12/95 7. Chris Gaston 9:31.9 7/13/94 8. Ian Blair 9:32.2 7/13/94 9. Dan Brecht 9:33.0 7/24/97 10. Eric Walker 9:34.3 7/09/97 5000 meters men 1. Jeff Johnson 14:26.2 6/14/95 2. Mike Stone 14:28.5 6/14/95 3. Todd Trask 14:30.1 7/28/93 4. Erik Walker 14:58.3 7/27/94 5. Ken Keyte 14:59.3 7/27/94 6. Hector Delgado 15:10.2 7/26/95 7. Dan Aldridge 15:14.0 7/08/92 8. Jordan Kinley 15:24.6 6/24/02 9. Scott Pierce 15:25.0 7/08/92 10. Jerry Drew 15:27.0 7/08/97 2004 All time Top Ten Women 100 meters women 1. Sharon Polley 12.2 6/10/87 2. Dawn Mann 12.6 8/11/04 3. Corrie Stranzel 12.7 7/09/03 4. Rose Criss 12.8 6/12/96 4. Blair Gabler 12.8 6/21/00 6. Amy Mitchell 12.9 7/06/88 6. Melissa Guanella 12.9 8/07/96 6. Blair Gabler 12.9 6/09/99 9. Katie Schweitzer 13.0 7/19/89 10. Janet Brown 13.2 6/21/89 10. Adrieane Lindsay 13.2 7/10/96 10. Catrina Wagner 13.2 6/25/03 10. Makala Keys 13.2 6/14/05 200 meters women 1. Veronica Demartini 25.9 6/24/92 2. Wendi Simmons 26.0 7/08/86 3. Rose Criss 26.1 6/12/96 4. Melissa Guanella 26.4 6/12/96 4. Blair Gabler 26.4 7/26/00 6. Whitney Leachman 26.6 6/13/01 6.LaTonia Thomas 27.2 7/10/91 8. Danielle Sanzari 27.5 7/24/02 8. Dawn Mann 27.5 8/11/04 9. Adrienne Lindsay 27.6 7/10/96 400 meters women 1. Wendi Simmons 58.8 7/08/86 2. Melissa MacPherson 1:00.5 6/12/90 3. Melissa Guanella 1:01.4 8/07/96 3. Blair Gabler 1:01.4 7/26/00 5. Julia Stamps 1:04.2 6/10/98 6. Jenny Aldridge 1:04.4 6/10/98 7. Nicole Nelson 1:04.6 6/24/98 8. Corrine Dressler 1:04.6 6/11/86 8. Trina Cox 1:04.6 6/15/94 8. Katie Schuckle 1:04.6 7/22/98 800 meters women 1. Trish Stone 2:13.4 6/17/92 2. Shannon Sweeney 2:13.8 7/17/92 3. Julia Stamps 2:14.1 6/12/96

4. Chris Boyd 2:14.5 7/28/93 5. Nora Doyle 2:18.8 6/21/89 5. Lisa Geoffrion 2:19.8 6/30/93 7. Eileen Brennan-Erler 2:19.9 7/22/92 8. Pamela Richardson 2:24.3 6/15/94 9. Trina Cox 2:24.4 7/23/97 10. Wendi Simmons 2:25.3 7/22/86 mile women 1. Julia Stamps 4:46.5 6/14/95 2. Chris Boyd 4:52.7 7/14/93 3. Trina Cox 5:06.3 7/22/98 4. Linda Gill 5:07.2 6/24/92 5. Shannon Sweeney 5:07.3 6/26/96 6. Trish Stone 5:08.9 6/24/92 7. Lisa Geoffrion 5:09.3 7/14/93 8. Sara Bei 5:11.5 7/08/98 9. Cathy DuBay 5:13.0 7/12/93 10. Eileen Vukicevich 5:14.0 7/08/92 3000 women 1. Cathy DuBay 10:13.7 6/17/96 2. Bev Parks 10:24.0 7/20/88 3. Sara Bei 10:25.6 6/24/98 4. Jenny Aldridge 10:26.2 6/24/98 5. Shoshana Ziblatt 10:36.4 6/26/96 6. Liz Mosier 10:40.0 6/08/88 7. Phyllis Blanchard 10:41.0 7/23/03 8. Kathy Dalton 10:48.0 7/22/86 9. Lisa Geoffrion 10:53.0 6/10/87 10. Peewee Lemus 11.03.0 6/10/87 10. Jeanise Eisenman 11:03.0 7/20/88 two mile women 1. Julia Stamps 11:01.3 7/14/93 2. Cathy DuBay 11:05.8 7/09/9 3. Sara Bei 11:10.7 7/08/98 4. Trina Cox 11:22 3 7/24/96 5. Jenny Aldridge 11:38.1 6/27/01 6. Lisa Gay 11:45.8 7/12/95 7. Amy Robinson 11:59.4 7/24/02 8. Teresa N Aldridge 12:02.4 7/12/95 9. Julianne Baker 12:03.8 7/14/04 10. Val Sell 12:07.0 6/12/02 5000 women 1. Sara Bei 17:40.5 7/22/98 2. Cathy DuBay 17:50.9 7/21/99 3. Phyllis Blanchard 18:44.7 6/25/03 4. Shoshana Ziblett 18:45.3 7/10/96 5. Valerie Randhawa 18:46.2 7/28/93 6. Christi Holligan 18:53.7 728/93 7. Val Sell 19:02.4 6/26/02 8. Tori Meredith 19:08.0 7/28/93 9. Jackie Prange 19:11.5 7/26/00 10. Shelly Lydon 19:12.3 6/09/99 Masters Men All Time Top 10 100 meters men 1. Warren Spikes (41) 10.9 8/12/92 2. Ben Rosales (41 11.5 7/26/00 3. Ken Wun (41) 12.0 7/09/97 4. Scott Benstock (42) 12.9 6/28/00 5. Brendan Hutchinson (42) 13.0 8/05/86 6. Ray Cataldo (48) 13.1 6/29/94 7. Bo Davis (51) 13.4 6/24/92 7. Richard Flores (42) 13.4 8/06/97 9. Bob Holland (52) 13.5 7/24/96 9. Felix Wiench (43) 13.5 7/24/96 9. Don Imrie (50) 13.5 7/26/00 9. John Fairbanks (44) 13.5 7/27/05


200 meters masters men 1. Warren Spikes (41) 22.2 7/22/92 2. Ben Rosales (41) 23.8 7/26/00 3. Ken Wun (40) 24.8 7/09/97 4. Alan Levine (53) 26.0 7/23/97 5. Jim Gibbons (48) 26.1 8/12/92 6. Steve Gullizkson (43) 26.2 8/11/04 7. John Harmon (40) 26.3 7/10/96 8. Vance Jacobson (53) 26.8 8/08/01 9. Scott Benstock (41) 27.0 7/21/99 9. Don Imrie (50) 27.0 7/26/00 400 meters masters men 1. Tony Nogueras (40) 52.4 8/17/05 2. Ben Rosales (40) 52.6 6/09/99 3. Ken Wun (41) 56.3 8/07/96 4. Scott Benstock (40) 57.1 8/05/98 5. Jim Gibbons (49) 58.5 8/11/93 6. Ray Cataldo (48) 58.6 6/29/94 7. Alan Levine (55) 59.5 7/21/99 8. Felix Wiench (42) 59.7 7/26/95 9. Brendan Hutchinson (44) 59.8 6/22/88 10. Ray Corana (45) 1:00.3 7/26/95 800 meters masters men 1. Ben Rosales (40) 2:01.5 6/23/99 2. Don Nauman (40) 2:08.2 6/18/03 3. Richard Flores (43) 2:08.6 7/08/98 4. Dave Capron (41) 2:08.9 6/21/00 5. Jim Gibbons (48) 2:09.1 8/05/98 6. Brendan Hutchinson (44) 2:12.5 6/22/88 7. Jon Hermstad (45) 2:12.8 6/15/94 8. Ken Wun (42) 2:16.2 7/23/97 9. Neil Pinkerton (41) 2:18.1 7/27/05 10. Ty Nelson (48) 2:18.4 7/11/90 mile masters men 1. Richard Flores (42) 4:34.6 8/06/97 2. Chris Willis (40) 4:40.2 7/21/99 3. Dave Capron (40) 4:40.3 7/22/98 4. Jim Gibbons (45) 4:42.9 7/18/89 5. Don Nauman (40) 4:45.8 7/09/03 6. Larry Meredith (42) 4:50.9 7/21/99 7. Louis Garcia (40) 4:50.9 8/24/98 8. Jon Hermstad (45) 4:52.7 7/13/94 9. Chris Thomas (43) 4:53.8 8/07/91 10. Dan Preston (53) 4:57.5 7/12/95 3000 meters masters men 1. Richard Flores (42) 8:57.1 8/05/96 2. Larry Meredith (42) 9:38.9 8/04/99 3. Dan Preston (52) 9:46.4 6/29/94 4. Brendan Hutchinson 42 9:58.1 7/22/86 5. Ross Bogert (44) 10:00.1 6/27/90 6. Tim Stewert (40) 10:01.4 8/09/95 7. Jim Gibbons (48) 10:03.5 7/22/92 8. Lou Garcia (41) 10:12.1 8/05/98 9. Don Stewart (44) 10:15.8 7.27/05 9. Scott Ames (41) 10:19.3 6/23/99 10. Jerry Lyman (50) 10:20.5 8/04/99 two mile masters men 1. Richard Flores (43) 9:58.0 7/08/98 2. Dan Preston (48) 10:19.8 9/13/90 3. Larry Meredith (41) 10:32.0 7/07/99 4. Brendan Hutchinson (46) 10:49.3 6/13/90 5. Jim Gibbons (49) 10:52.2 7/14/93 6. Jon Hermstad (45) 10:55.3 7/13/94 7. Tim Stewart (40) 11:00.6 7/12/95 8. Ray Cataldo (44) 11:07/8 7/11/90 9. Don Stewart (44) 11:10.0 6/29/05 10. Bob Rogers (45) 11:17.4 7/24/02 5000 meters masters men 1. Richard Flores (43) 15:46.1 7/22/98 2. Chris Thomas (43) 16:36.0 8/07/91

3. Larry Meredith (41) 16:39.1 7/21/99 4. Jim Gibbons (49) 17:00.7 7/28/93 5. Dan Preston (52) 17:23.2 6/15/94 6. Brian Purcell (47) 17:24.3 7/09/03 7. Tim Stewart (40) 17:32.6 7/26/95 8. Scott Ames (41) 17:41.6 7/21/99 9. Don Stewart (44) 17:44.O 7/13/05 10. Bob Hope (54) 17:50.5 6/12/96 Masters Women All Time Top 10 100 meters masters women 1. Nadine O’Conner (50) 14.9 7.08/92 2. Cathy Fusco (41) 15.4 7/21/99 3. Sue Curfman (41) 15.3 7/26/00 4. Judy Gottlieb (45) 17.8 6/12/91 5. Anna Derho (43) 17.9 6/11/97 6. Jennette Berekman (52) 18.2 7/08/86 7. Joyce Bennett (41) 18.5 7/08/86 8. Sherri Guin (44) 19.0 6/13/90 9. Patty Saunders (42) 19.9 7/09/97 200 meters masters women 1. Nadine O’Conner (50) 30.4 6/24/92 2. Sue Curfman (41) 31.2 7/26/00 3. Sharon Whitney (51) 33.7 8/11/93 4. Sharon Hyde (50) 35.4 6/30/93 5. Anna Derho (43) 38.3 6/11/97 6. Judy Gottlieb (45) 39.3 6/12/91 7. J. C. Plummer (52) 44.3 7/09/97 8. Mona Andrews (46) 44.8 7/28/93 400 meters masters women 1. Nadine O’Conner (50) 1:09.3 7/08/92 2. Mary Champagne (45) 1:22.1 8/12/92 3. Jennette Barekman (52) 1:22.5 7/08/86 4. Liza Isabeau (45) 1:23.4 6/16/04 5. Joyce Bennett (41) 1:24.8 7/08/86 6. Anna Derho (43) 1:25.6 6/11/97 7. Sherri Guin (44) 1:28.2 6/13/90 8. A. M. Von Hoene (49) 1:28.2 7/17/92 9. Judy Gotlieb (45) 1:31.2 6/12/91 10. J. C. Plummer (52) 1:52.6 6/11/97 800 meters masters women 1. A. M. Von Hoene (52) 2:53.2 7/12/95 2. Amy Gandy (40) 3:12.8 6/29/94 3. B. McIntosh-King (43) 3:13.1 7/09/97 4. Judy Gotlieb (45) 3:15.0 6/12/91 5. Sheila Masi (42) 3:19.8 7/09/97 6. Sherri Guin (44) 3:19.9 6/13/90 7. Alison Whitelaw (41) 3:24.4 6/15/94 8. Shelli Gordan (43) 3:29.2 7/14/04 9. Carly Tagliaferri (47) 4:28.9 7/10/96 mile masters women 1. Cathy Dubay (41) 5:20.1 7/13/05 2. Christy Holligan (42) 5:37.7 7/13/00 3. Bev Marks (42) 5:45.8 8/07/99 4. Lisa Isabeau (40) 5:47.8 7/07/99 5. Tori Meredith (41) 5:56.1 8/04/99 6. Val Sell (40) 5:57.0 6/29/05 7. Joann Nickel (41) 5:57.1 7/08/98 8. Janet Feldman (45) 6:00.0 6/18/03 9. A, M, Von Hoene (52) 6:04.4 7/12/95 10. Lori Winkler (44) 6:17.7 6/18/03 two mile masters women 1. Christy Holligan (42) 12:11.8 7/13/00 2. Lisa Isabeau (40) 12:47.3 7/07/99 3. Tori Meredith (41) 13:20.9 7/07/99 4. Sherri Guinn (44) 14:26.0 7/13/90 5. Joyce Bennett (45) 14:36.0 6/13/90 6. Sheila Masi (41) 14:45.8 7/24/96 7. Anna Derho (42) 14:55.0 7/24/96 8. Suzanne Riera (40) 15:35.4 7/12/95 9. Patty Sanders (42) 15:36.0 6/24/92

10. Carly Tagliaferri (47) 19:52.0 7/24/96 3000 meters masters women 1. Tori Meredith (41) 11:38.6 8/04/99 2. Vall Sell (40) 11:40.2 7/27/05 3. Lisa Isabeau (41) 12:08.5 6/23/99 4. Robin Stovell (41) 12:13.7 8/09/00 5. Anna Derho (40) 13:06.6 8/10/94 6. Lori Winkler (44) 13:16.7 7/23/03 7. Sherri Guin (44) 13:37.0 6/27/90 8. Sheila Masi (43) 14:09.9 8/06/97 9. Amy Gandi (46) 14:57.9 8/09/00 10. Galen Erin (44) 15:19.7 8/11/93 5000 meters masters women 1. Cathy Dubay (41) 18:18.0 7/13/05 2. Tori Meredith (41) 19:58.7 7/21/99 3. Cindy Scott (41) 20:08.1 7/10/96 4. Lisa Isabeau (40) 20:40.0 6/09/99 5. Robin Stovall (43) 21:32.8 7/24/02 6. Anna Derho (40) 23:55.3 7/27/94 7. A. M. Von Hoene (50) 24:32.0 6/30/93 8. Galen Erin (44) 25:42.9 7/28/93 9. Cathy Charles (46) 27:45.2 7/22/98 10. Carly Tagliaferri (48) 30.55.5 7/23/97 Super Sr. Men (60 and over) Top Five 100 meter super seniors men 1. Ted Draper (62) 13.6 8/11/04 2. Bob Holland (61) 14.7 6/29/05 3. Carl Jackson (64) 15.9 7/09/97 4. Daniel McCormick (60) 16.2 6/29/05 200 meter super seniors men 1. Ted Draper (62) 29.3 7/14/04 2. Bob Holland (61) 30.5 7/13/05 3. Carl Jackson (71) 36.9 6/30/04 400 meter super seniors men 1. Bob Holland (61) 68.8 7.27.05 800 meter super seniors men 1. Brendan Hutchinson 60 2:34.5 8/11/04 2. Pete Richardson (66) 2:34.8 6/13/01 3. Bob Holland (60) 2:37.3 7/14/04 4. Ralph Harms (63) 2:39.7 6/11/97 5. Anu de Monteirce (64) 3:29.3 (?) mile super seniors men 1. Dan Preston (60) 5:22.0 6/12/02 2. Brendon Hutchinson 60 5:52.0 7/28/04 3. Bob Holland (60) 5:58.0 6/30/04 4. Ralph Harms (61) 5:59.4 6/25/98 5. Pete Richardson (66) 6:14.0 6/13/01 3000 meter super seniors men 1. Bob Holland (60) 12:10.0 6/16/04 2. Carl Jackson (65) 13:08.1 8/05/98 3. Darryl Beardall (65) 13:24.0 6/22/02 5000 meters super seniors men 1. Bob Holland (60) 20:40.9 6/30/04 2. Ernst Bohn (61) 22:06.9 6/13/01 3. Carl Jackson (65) 23:28.5 7/22/98 4. Ralph Harms (64) 24:24.1 6/13/01 two mile super seniors men 1. Brendan Hutchinson 60 12:48.4 7/14/04 2. Bob Holland (60) 13:05.9 7/14/04 3. Ernie Bohn (64) 14:17.1 7/14/04 4. Jim Ray (78) 15:30.9 7/14/04 Super Senior Women (60 and over) 400 meter super seniors women 1. Mary Jane Wernett (61) 1:57.6 6/11/97


There is a lot more to fitness that just running. Now granted, there probably is not a better activity for basic fitness than running, but at the end of the run you are still lacking in upper body work, core strength and flexibility. There are many options to choose from and Empire Runners is now working with local business to bring a little more balance to life. These businesses are sponsoring Empire Runners bulletin boards in their places of business to make their clients/members aware of Empire Runners. In return we are running advertising in our newsletter to acquaint our membership of the opportunities that are available to improve their overall fitness level. This is a win-win scenario with the three Partners in Fitness that we currently have and other businesses have expressed an interest.

We invite you to get a crazy kind of high in the vertical world of Vertex Climbing Center. Also check out

the great facilities at Stan Bennett’s Fitness Center and

experience the friendly, professional staff at Fleet Feet

Sports

Vertex offers weekly introduction classes as well as instruction in Safety Skills, Lead Climbing, Technique & Movement and Private Instruction. Vertex is kid friendly with many opportunities for children including: After School Program, Camp Vertical, Scout Night and birthday parties. You will also find outdoor climbing programs and climbing programs for and by women. In addition to climbing and climbing instruction, Vertex has a weight room and offers Wednesday and Saturday morning yoga classes. Day passes and equipment rentals are available. Visit their website at www.vertexclimbing.com Or call (707) 573-1608 Open: Mon – Fri @ 11:30am -10:00pm Sat & Sun @ 10:00am - 6:00pm Vertex is located in the Pine Creek Business Center at: 3358a Coffey Lane Santa Rosa, Ca.

Fleet Feet Sports Santa Rosa is a unique specialty store catering to the individual needs of runners, joggers and walkers. Locally owned and operated by Ron Jacobs & Rhonda Roman since 1997. Fleet Feet Santa Rosa offers the best in technical and performance footwear, apparel and accessories. Fleet Feet has built its national reputation on superior customer service and extensive knowledge of fitness products. Our qualified staff will continue this tradition by focusing on your specific needs – whether you are running a marathon or walking for weight loss or pleasure. Whether you are a serious athlete, or just beginning a walking or running program, Fleet Feet Santa Rosa can help you reach and maintain your fitness and lifestyle goals. Our store is a place where everyone will feel welcome and comfortable, never intimidated. We look forward to serving you! Visit us at 643 4th Street, Santa Rosa Or call 569-1494 http://www.fleetfeet.com/storeprofile/43/

Twentieth Annual Viking Opener

This is a 2-Mile race on trails and bike paths at Spring Lake Park in Santa Rosa. It is held in conjunctionwith the Viking Opener, a series of high school races that attracts more than 30 teams from Northern California.The Alumni Race is open to all runners aged 18-and-over. All entrants will be placed on teams according to thehigh school they attended with many teams grouped by high school region, e.g. Marin County, Bay Area, SouthernCalifornia, Midwest U.S., etc. It is an exciting atmosphere with hundreds of spectators and a chance to watch thebest high school runners in Northern California compete.

•WHEN: Saturday, September 17, 9:45 a.m. start (high school races begin at 9 a.m.)•WHERE: The race starts and finishes near the boat ramp on the west shore of Spring Lake. There is a $4 fee toenter Spring Lake Park in a car.•REGISTER: On race day between 8 a.m and 9:30 a.m. You can expedite your race day registration by e-mailingthe following information to [email protected]: your name, the high school you attended, the city andstate of your high school, the year you graduated. A tag will then be prepared and waiting for you at registration.•ENTRY FEE: $8. Make checks payable to MHS Cross Country.•AWARDS: Medals to top 10 men and women; top 3 men in masters and senior divisions; Ribbons to 11th thru20th place.• INFORMATION: Larry Meredith, 707-526-4536.

Alumni Cross Country

Empire Runners Club license plate frames now available !Stainless steel with black lettering. Spread the Word!

Just $15. Call Larry or Tori @ 526-4536

SAN MARIN MUSTANG XC

5K “FUN-D” RAISER

SEPTEMBER 5, 2005—MONDAY, LABOR DAY

TIME: Men and boys at 8:30am. Women and girls at 9:15am. RACE DAY REGISTRATION: 7:30 am to 8:30 am. Race day pick up of all bibs. DISTANCE: 5K (3.1 miles) COURSE: Meet at corner of San Marin Drive and Novato Blvd. @ San Marin High School. Course starts across the street and goes on bike path toward Stafford Lake and back. AWARDS: to all finishers; lots of treats and goodies, too!!!

INFO: Craig Stern: 415-892-0597; [email protected]. Website: http://eteamz.active.com/smxc/

MAIL CHECKS, PAYABLE TO: SAN MARIN CROSS COUNTRY, AND APPLICATION TO

CRAIG STERN: 4340 REDWOOD HWY, #4, SAN RAFAEL, CA. 94903 PRE- REG ENTRY FEES: $10 (post high school); $8 (high school and under)—due by 9/1/05

RACE DAY REGISTRATION: $15.00 adults; $10.00 for high school and under

SEX M F AGE ON RACE DAY________ DATE OF BIRTH______-______-______

LAST NAME________________________________FIRST_____________________________

STREET_______________________________________________________________________

CITY___________________________STATE________________ZIP______________________

EMAIL______________________________________PHONE#___________________________

WAIVER AND RELEASE OF LIABILITY (PLEASE READ CAREFULLY): In consideration of my entry in SAN MARIN MUSTANGS XC 5K FUN-D RAISER on Monday, September 5, 2005, and of my own free will, I, intending to be legally bound, do hereby, for myself, my heirs, executors and/or administrators, forever waive, release and give up any and all claims, demands, liability, damages, costs and expenses of any kind whatsoever (including personal injuries to me or my wrongful death) against San Marin High School, the Novato Unified School District, the City of Novato, the Marin County Sheriff’s Office, the County of Marin, Tamalpa Runners, any and all sponsors of the event, any and all contractors, all the aforementioned entities including their Officers, Directors, employees, representatives, agents, contractors and subcontractors which may arise from my participation in the event(s), or while traveling to or from the event(s), even if caused in whole or in part by the negligence or other fault of the parties or persons. I am hereby releasing, by the dangerous or defective condition of any property or equipment owned, maintained or controlled by them and/or because of their liability without fault. I will assume my own medical and emergency expenses in the event of an accident or other incapacity or injury resulting from or occurring in my participation. I FULLY UNDERSTAND I AM FOREVER GIVING UP, IN ADVANCE, ANY RIGHT TO SUE OR MAKE ANY CLAIM AGAINST THE PARTIES I AM RELEASING IF I SUFFER SUCH INJURIES AND DAMAGES, EVEN THOUGH I DO NOT KNOW WHAT OR HOW EXTENSIVE THOSE INJURIES AND DAMAGES MIGHT BE , AND AM VOLUNTARILY ASSUMING THE RISK OF SUCH INJURIES AND DAMAGES. As part of this waiver I acknowledge that I have read and understood all of the above and, in consideration of this being an amateur event, I release the rights to any and all photographic material, motion picture, videotape, recording and/or computer information organizers may wish to release for this event without obligation to me.

Waiver Signature_____________________________________Date____________

ALL ENTRANTS MUST SIGN (Parent or Guardian must sign if under 18)

Empire Runners Training

September 2005Sun Mon Tue Wed Thu Fri Sat

28 29 30 31 1 2 3

4 5 6 7 8 9 10

11 12 13 14 15 16 17

18 19 20 21 22 23 24

25 26 27 28 29 30 1

12M at medium pace8:30a Parktrail

Drive at Summerfield Drive

7M at comfortable pace7:00p 1932 Yolo

Court, SR: 6.5M at 7:30 pace

2x1M@XC race pace, jog 8005:30p 3390

Princeton Drive, SR

6M at comfortable pace

5M with 1.5M at strong pace5:30p Howarth

Park

3M at comfortable pace or Off

Race: Empire Open 4.1M XC, Windsor

8M at medium pace8:30a

Cobblestone Trailhead on Channel Drive



JC Lawn Repeats: 6x500m at strong pace5:30p Meet at

SRJC Track


4.5M with 4x60sec. at strong pace5:30p Howarth

Park


Race: Golden Gate 4M XC8:30a Training

Run, Railroad Square, SR

Race: Annadel Loop 7M, 8 a.m. on Channel Drive in SR



8x400m@3M G.P.5:30p 3390

Princeton Drive, SR


7M with 4M at strong pace5:30p Howarth

Park


Spring Lake: Viking Opener 2M XC

12M at medium pace8:30a

Cobblestone Trailhead on Channel Drive



Hill Repeats: 10x80 seconds5:30p 3390

Princeton Drive, SR


8M with 20 hill sprints of 15-30 sec. each5:30p Howarth

Park7:30p Club Meeting,

MV RT Pizza


8M total with 5x3 min. @ 5K GP, jog 3 min.8:30a Training


8M at medium pace8:30a Parktrail

Drive at Summerfield Drive



2x800m@2M G.P., 2x600m@1M G.P., 2x400m@800m G.P.5:30p 3390

Princeton Drive, SR


4.5M with 8x30sec. at strong pace5:30p Howarth

Park


Race: Presidio 3.55M XC8:30a Training


Key: M=miles, m=meters, K=kilometers, G.P.=goal paceGroup I (>45M/wk): run as written;Group II (30-45M/wk): 3/4 of workout;Group III (20-30M/wk): 2/3 of workout;Group IV (<20M/wk): 1/2 of workout

Empire Runners Club 2345 Hilltop Court Santa Rosa, CA 95404

Mark Your Calendar! Saturday, Sept. 3 *Phil Widener Empire Open 4.1M XC, Windsor Monday, Sept. 5 *San Marin XC “Fun-d” Raiser XC Saturday, Sept. 10 Golden Gate Park Open XC, SF Sunday, Sept. 11 Annadel Loop 7M, 8 am, Channel Drive at Cobblestone Thursday, Sept. 15 Newsletter deadline. (Dan Preston, editor) Saturday, Sept. 17 *Viking Opener 2M XC, Spring Lake Thursday, Sept. 22 Club Meeting, MV RT Pizza, 7:30 Saturday, Oct. 1 Presidio 3.55M XC, SF

*details in the newsletter; club races in italics

2005 Club Officers

President John Royston (707) 591-9390 [email protected]

Vice-President Val Sell (707) 539-1085 [email protected]

Secretary Lars Andersen (707) 568-3948 [email protected]

Treasurer Michelle McConnico (707) 579-9314 [email protected]

Directors, Managers, Committee Chairs, Potentates Membership Jerry Lyman (707)527-9020 [email protected]

Group Training Larry Meredith (707) 526-4536 [email protected]

Website Ty Strange (707)542-1389 [email protected]

High School Support Committee Dale Peterson 707 569-9859 [email protected]

Student Grant Fund Bob Finlay (707) 544-2251 [email protected] Alec Isabeau (707) 578-3025 [email protected]

Permits and Insurance James Devine 707-542-8738 [email protected]

Grand Prix Series Eric Downing (707) 546-7311 [email protected]

Science and Technology Dr. ‘Dutch’ Andersen (GOD) DAM-SMART [email protected]

Editor (Jan, May, Sept) Jerry Lyman (707)527-9020 [email protected]

Editor (Feb, Jun, Oct) Dan Preston (707) 527-0613 [email protected]

Editor (Mar, Jul, Nov) Larry Meredith (707) 526-4536 [email protected]

Editor (Apr, Aug, Dec) Dale Peterson 707 569-9859 [email protected]

Documents

ARE YOU READY FOR SOME FOOTFALL?imminent danger that there will not be a Kenwood Footrace in future years. Treasurer's Report: Treasurer Michelle McConnico was not present, so there