THE ROADRUNNER APR IL 2 019

Club Kokomo Road Runners

Running Injury Series This will be the first in a series about common running injuries. It will cover the symptoms, what causes them, how to treat the injury and how to prevent the injury from coming back. (Editor’s Note: I am not a doctor and the information is taken from Runner’s World Run Less Run Faster by Bill Peirce , Scott Murr and Ray Moss. If you are injured it is recommended that you seek help from a medical professional.)

RUNNER’S KNEE The term runner’s knee refers to several conditions associated with pain around the front of the knee. The pain is often a result of misa-lignment that causes irritation to the underside of the knee cap.

Signs & Symptoms:

Runner’s knee usually starts with mild irritation around the knee joint with or without localized swelling and redness. If left untreated the joint could become so inflamed that walking, running or stair climbing could be extremely painful.

Treatment:

The pain and inflammation are usually do to overuse so reducing your current training schedule is typical the best plan. You don’t have to stop all activity but it is recommended to focus more on cross-training activities like using an elliptical, biking and swimming until the inflammation subsides. Activities that put strain on the knee will slow healing. In extreme cases absolute rest may required.

Strengthening the quad (front thigh muscle) is important! Stretching the hamstring (back thigh muscle) and calf muscles may assist with straightening of the knee in a normal way.

Ice is one of the best ways to deal with the inflammation. After workouts, do a 10-minute cool down stretch of the quad, hamstring and calf muscles. Then immediately ice the knee for 20 minutes. It is recommended to do this after every workout.

Quad Strengthening Exercises

Squats: Stand with your feet shoulder-width apart. Keeping your feet flat on the floor, your back straight and your abdominals tight, squat until your thighs are parallel to the floor. Keep your weight on your heels rather than your toes. Do not allow your knee to move beyond the point of your toes. Your knees should point in the same direction as your feet throughout the exercise. Your hands can be placed on your hips or you can hold your arms out in front to help maintain balance. Return to the starting position. You can also use a large exercise placed between your lower back and a wall to help achieve good technique. UPGRADE: hold a plate weight to your chest while you squat.

Single Leg Squat: Use a large exercise ball place between your lower back and the wall. Place one foot in center lifting the other leg so the shin is parallel with the ground. Slowly squat down allowing the exercise ball to roll up your back. Go as far down as you comfortable can making sure your knee never goes beyond the point of your toe. You can use a cane or pole for balance. UP-GRADE: go deeper with each squat

Lunges: Stand with your feet shoulder width apart. Step forward with you right leg and lower your body until your right thigh is parallel to the floor and your left knee is almost touching the floor. The hip, knee and ankle of your right leg should be 90-degree angles in the down or forward position. Avoid stepping so far forward that your front knee extends beyond your toes. The forward kneed should point in the same direction as the forward foot throughout the exercise. Be sure to keep your body upright and your abdominals tight during the lunge. Return to the starting position by driving your weight back up with your right leg. Repeat with the left leg. UPGRADE: Use hand weights or kettle bell weights.

Box Step-Ups: Find a box or step that is 8-18 inches high. Place your right foot entirely up on the box with your arms in running position. With your weight focused on your right heel, rather than your forefoot, use your right leg to lift yourself to an upright po-sition on the box. Your right knee should point in the same direction as your foot throughout the exercise. This exercise most effec-tive when you lift from the upper leg and avoiding pushing up with the foot on the ground. As you step up, raise your left thigh up to waist height. Your arms should switch position as you raise yourself up. Using your right leg to lower yourself back to the ground, step down with your left leg and return to the starting position. Place your right foot on the floor. Keep your torso upright during this exercise. Repeat with your left leg on the box. UPGRADE: Use hand weights or kettle bells.

— Tiffany Massey

Points of Interest:

Run a non-club race lately? Don’t forget to share so everyone can see the cool races you’ve done! Send all info and

pics to: editorckrr@gmail.com. REMINDER: to receive club points the info must be turned in within 14 days of com-

pleting the race per the club constitution.

On Feb 24, 2019 Noel and Amy Shafer ran the Gasparilla marathon finishing in 1:32:36 and 1:56:07. They also

ran the Carmel Marathon with Amy finishing in 3:48:56 and Noel in 3:20:25. Both were Boston qualifying times!!

Awesome job you two!!

Scott Deyoe completed the Sam Costa Half Marathon on 3/23/19 in 2:15:06. Great job Scott!!!!!

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Congratulations Coach Ricke Stucker!!!

At the 2019 IATCCC Clinic Rick Stucker received the 50 Year Longevity Coaching

Award, the President's Award for the 3rd time and he was appointed to the

Board of Directors for IATCCC’s Hall of Fame Museum.

Dear Goodfellows Volunteer(s): Thank you for your time and talent at last year’s Christmas program. Your help provided clothing for more than 1,000 children in this community. This program would not be successful without your assistance. Goodfellows will have its annual recognition dinner 6 p.m. April 24 (Wednesday) at Martino ’s Ital-ian Villa, 1929 N Washington St. Please come and enjoy friends and great Italian food as Goodfel-lows recognizes the originations and partners that helped with its Christmas program. Please let me know if you plan to attend by emailing john_wiles_150@comcast.net no later than April 12. We look forward to borrowing your talents again in the 2019 Christmas season. Again, thank you for helping make last year’s Christmas program a huge success. John Wiles Goodfellows

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Member Profile

Name: Jean Heflin

How long have you been running/walking? 2009 - walking What made you start running/walking? My daughter, Laura Heflin. Laura signed up for the Old Ben 5K and I decided to give it a try. Best athletic accomplishment and why? Finishing the Logansport Ultimate 5M. Laura and I were new to Club Kokomo and 5Ks. In our excite-ment to sign up we did not pay attention to the fact that the Ultimate is 5 MILES not 5 Kilometers. I knew this race was an "out and back" because someone told me before the race. I also knew that I walked a 5K in about 45 minutes so at 30 minutes in and I still had not reached the turn-around I knew something was different. I finished last of the 5 Milers but I finished! If you like to race, what is your favorite race distance? Why? See question/answer above . . . definitely 5K!!! Favorite local running route? I am lucky enough to live in the country and to walk around my "block" is 3.1 miles. The scenery changes with the seasons so it never gets boring. Favorite club race? Why? I enjoy the Champagne Shores 5K because you experience a bit a everything, grass, gravel, pave-ment, and trail. Favorite non-club race? Why? I walked the Mounds 5K for the first time this year. Vince told me about it and said it was his favorite and I can see why. The chill of November made it interesting, the trails made it a sightseeing adven-ture and the other participants made it a fun after-noon of camaraderie. Favorite post run/walk treat? watermelon What is your favorite piece of running/walking gear? I am still looking for a really great pair of socks - don't slip, wicking, not too hot, no rubbing, etc.

Favorite running/walking related book or mov-ie? I do not have one, any suggestions? Do you have a running/walking superstition? No If you could run/walk with anyone, who would it be? Even though I always encourage people to come out and try a 5K, to me this is a solitary sport. I prefer to walk by myself, not talking or visiting but just having this time for myself. Why did you join CKRR? I joined CKRR for the camaraderie the club offers. I also like what the Club does to help our commu-nity; organizing Coyote Kids with no charge to the participants, donating to local charities and help-ing with Goodfellows to name a few. I am proud to be a member of this organization. Anything else you'd like the CKRR members to know about you? I appreciate the encouragement that CKRR mem-bers give to everyone. When I first joined and a runner who was finishing his 5K still had time to shout out to me as we passed, "good job", it made me smile, made me pick up the pace and made me glad I had got out of bed and showed up to walk

Saturday April 6 CKRR Rhenda Action Ultimate 5M Run/Walk & 10 M Run—V 9am Tierney Warehouse, 1401 W. Cliff Dr. Logansport $4 members/ $5 non-members Vern Keller, RD Saturday May 4 Finish Line 500 Festival 5K Run/Walk 7am Downtown, Indy 601 W. Washington St. Indianapolis $40 www.indymini.com/p/5k Saturday May 11 Norris Kokomo 5K Run/Walk 8:30am Jackson Morrow Park, Kokomo $8 advance/ $10 day of John Norris, RD Saturday May 18 MCF Prison Breakout 5K 8am Pipe Creek Fire Dept. 339 Pearl St Bunker Hill, In $12 MCF staff and family/ $15 all other/ $18 after Cathy Stover, RD Saturday June 8 Norris Greentown 5K Run/ walk 8am Rear of Eastern Elementary School Greentown $8 advance/ $10 day of John Norris, RD Saturday June 15 Flora Hog Jog 10K 8:15am Flora Community Park, Flora, In $20 advanced / $25 day of www.hogjog.com Saturday June 29—V Be Fierce 5K 5pm Kokomo YMCA $20 through June 14, $25 after Ashely Shanks, Dani McQuaide, Tiffany Massey, & Jennifer Van Horn, RD Thursday July 4 Walton Independence Day 5K 8am Walton American Legion 111 S. Depot St. Walton, In $20 through June 25/ $30 through day of race Walton Independence Day 5k Facebook page Saturday July 6 CK Haynes Apperson 5K Run/ Walk—V 8am Kokomo Municipal Stadium 400 S. Union St. Kokomo $13 club & $15 non club before / $20 late or day of Michael Anderson, RD Saturday July 13 Race for Grace 5K Run/ Walk 8am Calvary Presbyterian Church, 7th and Spencer St. Logansport $12 early then $15 (574)753-0505 Saturday July 20 Panther Prowl 5K Run/ Walk 8am Russiaville, In $20 Pre-registration/ $23 late registration Gary Jewell, RD Saturday August 3 Norris Converse 5K Run/ Walk 8am Front of First Farmer’s Bank, downtown Converse, In $8 advance/ $10 day of John Norris, RD

Saturday August 10 Forget Me Not 5K 8am Waterford Place Health Campus 800 St. Joseph Dr. Kokomo, In $20 advance, $25 late Joanna Bailey, RD Saturday August 24 Running the Shores 5K Run/ Walk 8am Champaign Shores, Co Rd 440 W & Lakeshore Dr, Kokomo $20 early registration Todd Moser, RD Saturday August 31 Steps to Recovery 5K Run/ Walk 8am Gilead House, 406 E Sycamore St. Kokomo $20 early then $25 Monday September 2 Blueberry Stomp 5K/ 15K 9am Centennial Park, Plymouth, In $25 advance, $30 late bluberrystomp@gmail.com Saturday September 14 Saints on the Run 5K Run/ Walk 8am St. Joan of Arc, 3155 Co Rd S 200 W. Kokomo Advance: $20 adult, $15 youth, Late: $25 adult, $20 youth, $55 Family rate (living in same household) Heather Weber, RD Saturday September 21 Fueled by Fire, Amboy VFD 5K Run/ Walk 9am 216 N Main Street, Amboy, In 46911 $25 https://runsignup.com/Race/IN/Amboy/FueledbyFire5K Saturday September 28 Bee Bumble 5K/ 10K 8am Burnettsville, In $30 early registration/ $35 race day registration Don Hurd, RD Saturday October 5 Cole Porter 5K/ 15K 9am Riverview Event Center on Canal Street. (the old Homers Bowling Alley). 421 W. Canal St., Peru, IN Saturday October 12 Red Gold Run to Crush Hunger 10 K 9:30 am / 5K 9:45am St. Joseph Center 1306 South A Street, Elwood, In 10K advanced: $40, late: $45/ 5K advanced: $30, $35 late Also have Group Rates– “Club Kokomo Road Runners” http://www.redgold5krun.com Saturday October 19 CK Charity Run 5K— V 9am McKinley School, 1217 W Carter St. Kokomo Free Will Donation Jeannie Townsend, RD Saturday October 26 Chili Chase 5K Run/ Walk & 10K Run 10am EastPointe Bible Church, 1540 E. Paw Paw Pike, Peru, In With shirt: $25 advance, $30 late, Without shirt: $15 advance, $20 late Ebc.chili.chase@gmail.com Sunday November 3 Run the Mounds 2pm 4306 Mounds Road, Anderson, In 46017 $20 advance, Students $5 http://www.andersonroadrunners.org/

2019 CKRR Race Schedule

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V—volunteer opportunities for club members. Changes in Red

2019 CKRR Race Schedule (cont.)

Thursday November 28—V

CK Cares 5K Run/ Walk

8am Rogers Pavilion Highland Park, Kokomo $10 Ray & Robin Tetrault; Mark Shorter, RD Tuesday December 31 CK NY Eve 5K Run/ Walk— V 2pm Rogers Pavilion, Highland Park, Kokomo $5 member/ $8 non-members Ashley Shanks, RD

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April If you see them wish them

a Happy Birthday!!

4/4 Elizabeth Felker

4/8 Dana Culp

4/15 Kelly Davis

4/18 Charley Werst

4/18 John Wiles

4/22 Angela Lorenz

4/25 Lorene Sandifur

4/26 Brittiani Gillem

4/27 Greg Townsend

Norris Insurance Amboy 5K 3/16/19 Runners 1. Matt Grider 16:46 2. Ethan Evans 16:46 3. Noel Schafer 19:02 4. Scott Colford 19:27 5. Aaron Bagley 20:12 6. Don Andrews 21:04 7. Paul Pomptrack 21:59 8. Paul Sanders 22:00 9. Brent Munro 22:56 10. Aaron Craig 22:59 11. Skip Stinson 23:02 12. Ryan Small 23:06 13. Gerald Miller 23:47 14. Gary Williams 24:16 15. Scott Deyoe 25:19 16. Ronnie Greene 25:20 17. Valerie Snyder 27:18 1st Female 18. Jonah Hughes 27:34 19. Jane Horner 27:47 20. Max Elmore 28:12 21. Jennifer Van Horn 28:29 22. Keith McAndrews 28:30 23. Mark Shorter 28:36 24. Mike Deardorff 28:46 25. Norma Hawes 29:11 26. Gary Horner 29:56 27. John Peters 30:37 28. AL Mitchel 30:43 29. Tracy Dubois 31:36 30. Kyle Dubois 31:37 31. Jeanelle Artherhults 32:30 32. Lisa Dominise 32:30 33. Mallory Condon 33:05 34. Amanda Condon 33:17

V—volunteer opportunities for club members. Changes in Red 35. Debra Carpenter 33:42 36. Dylan Carpenter 33:42 37. Aubrey Roedl 34:45 38. Laura Heflin 35:19 39. Kristen Higgenbothem 36:08 40. Dani McQuaide 36:59 41. Kathy Snyder 37:09 42. Johnathan McQuaide 37:23 43. Robin Tetrault 38:01 44. Mick Eberle 38:13 45. Ricke Stucker 38:23 46. Jenny Tudor 39:45 47. Sarah Hughes 40:13 48. David Hughes 40:14 49. Elizabeth Woodmansee 40:31 50. John McPherson 41:17 51. Emilie Hubbard 41:38 52. Anne Hubbard 41:38 53. Deb Taylor 43:02 54. Tylanna Jones 43:11 55. Alison Mossburg 43:12 56. Jeremy Mossburg 43:13 57. Alex Studebaker 44:27 58. Kelly Studebaker 44:41 59. Warren Tierney 48:24 60. Jeanine Elmore 50:09 Walkers 1. Mary Miller 35:17 1st Female 2. Floyd Stinchcomb 36:58 3. Stephen Wilson 38:19 4. Marianne Wilson 41:27 5. Toney Lorenz 41:58 6. Jim Gross 42:42 7. Bob McBride 44:01 8. Chari Deyoe 44:09 9. Robin Michael 47:19 10. Felicia Tierney 48:23 11. Jodie Small 50:30 12. Jean Heflin 51:11 13. Katrina Wise 51:44 14. Sue Keller 51:45 15. Richard Mobley 51:45 16. David Beeching 58:25 17. Sarah Napier 1:03:16 Results for the Sam Costa 1/4 marathon can be found at samcosta.com

RUN UP TO

THE MINI * Every Saturday at 11am meet at

Foster Park Tennis courts. (Except

race days)

* Progressive mileage building up to

the Indy Mini Marathon.

* Anyone & Everyone Welcome

* See Facebook page for updates

* Contact David Bruce with ques-

tions

SUNDAY MORNING

GROUP RUN

* Meet at BMO Harris Drive-up cor-

ner of Buckeye and Jackson at

8am.

* 6 mile group run

* See Facebook page for updates

2019 Points Standings RUNNERS FEMALE 0-12 Hughes, Sarah 20-1 13-19 Elizabeth Smith 20-1 20-24 Emilie Hubbard 40-2 25-29 Bethany Kirkwood 20-1 30-34 Laura Heflin 40-2 35-39 Hudson, Kayla 20-1 Snyder, Valerie 20-1 McQuaide, Dani 15-1 40-44 Tudor, Jenny 52-3 Shafer, Amy 20-1 Van Horn, Jennifer 20-1 Ludlow, Michelle 15-1 Hawes, Norma 15-1 55-59 Studebaker, Kelly 42-3 Cara McKellar 40-2 Ann Hubbard 35-2 60-64 Snyder, Kathy 40-2 Anna Rangel 35-2 Deb Taylor 32-2

Tetrault, Robin 15-1 Elmore, Jeanine 10-1

MALE 13-19 Alex Studebaker 55-3 Hughes, Jonah 20-1 25-29 Kennedy, Kory 20-1 35-39 McQuaide, Johnathan 20-1 45-49 Craig, Aaron 20-1 50-54 Noel Shafer 40-2 55-59 Scott Deyoe 60-3 Rozzi Phil 15-1 Tierney, Warren 15-1 60-64 Elmore, Max 50-3 Andrews, Don 40-2 Mike Deardorff 25-2 McAndrews, Keith 12-1 Savage, Bruce 12-1 65-69 Greene, Ronnie 40-2 Shorter, Mark 15-1 70-74 Stinchcomb, Floyd 20-1 Stucker, Ricke 15-1

75-79 John Peters 40-2

WALKERS FEMALE 40-44 Wise, Katrina 20-1 50-54 Tierney, Felicia 20-1 Savage, Carol 15-1 55-59 Miller, Mary 40-2 Wilson, Marianne 15-1 Deyoe, Chari 12-1 Heflin, Jean 10-1 65-69 Keller, Sue 20-1

MALE 30-34 Lorenz, Vince 20-1 65-69 Lorenz, Toney 35-2 Wilson, Stephen 20-1 75-79 Gross, Jim 40-2 REMINDER!! Half, marathons and ultras results MUST be turned in within 14 days of completing the race!!

CLUB MEETING MONDAY APRIL 8, 2019 @ 6 P.M. @ CROSS AMERICA

N REED ROAD., KOKOMO, (ACROSS FROM GFS & MENARDS)

SOCIAL HOUR @ 5P.M. SOFT DRINKS WILL BE PROVIDED

CKRR Fun Run in the Park Every Wednesday

Free to all!!

Run any distance you want!!

Highland Park @ 5:30PM

Registration located at concession stand

Check Club Kokomo Roadrunners Facebook page for

Announcements.

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2936 Congress Drive, Kokomo, IN 46902

C L U B K O K O M O R O A D R U N N E R S

We’re on the WEB— www.ClubKokomoRoadRunners.com Facebook—Club Kokomo Roadrunner

Contact the editor— editorckrr@gmail.com

On March 11, 2019 the meeting was called to order at 6pm by President Dani McQuaide 1. Prayer by Carol Savage 2. Vern Keller made a motion to suspend the reading of the minutes. Bruce Savage 2nd the motion. Motion carried. 3. Vern Keller made a motion to accept the minutes. Diana Brown 2nd the Motion. Motion carried. 4. Treasurer’s report given by Mark Shorter 5. Old Business a. Received check and form from Heather Weber for use of club equipment for Saints on the Run b. Robin Cole will be picking up race packets again this year for the Indy Mini. You must provide her with a copy of your driver ’s license. c. Tiffany Massey presented information on HostGator and WordPress as options for the new club website provider and then made a motion to use

HostGator. Robin Tetrault 2nd the motion. Motion carried. d. Don Andrews has updated 33 club records so far. 5. New Business a. Krista with CASA talked about their upcoming St. Patrick’s Beer 5K. Saturday March 16 at 1:30pm at Tin Man Brewing Co. $25 per person before

March 1, 2019. Registration comes with free t-shirt and 12 oz beer for those over 21 years of age. Registration on howardcountycasa.org b. Ashley Shanks made a motion to make the Be Fierce 5k (women only race) a club sponsored race and to add it to the club points schedule. Men

would receive volunteer points for the race. Carol Savage 2nd the motion. Motion carried. The club will be partnering with the YMCA for the race. c. Vern Keller submitted a request to use the club tents for a wedding at his house for $250 with a $200 dollar deposit. Vern made the motion to ac-

cept the request. David Bruce 2nd the motion. Motion carried. 6. Meeting Adjourned. Those present were: Mark Shorter, Don Andrews, John Wiles, Diana Brown, Keith Hill, David & Simone Bruce, Scot Deyoe, Jenny Tudor, Dani McQuaide,

Ronnie Greene, Bruce and Carol Savage, Vicki Boles, Vern and Sue Keller, Mary Miller, Ashley Shanks, Stan Shuey, Ray and Robin Tetrault

C K R R C LU B M E E T IN G M A RC H 11 , 2 0 1 9

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