KENWOOD FOOTRACE SUNDAY JULY 4TH - … · 1. Hit the Road Jack - 6/6 2. Tahoe Relay - 6/12 3 Empire teams competed 3. Fitch Mountain - 6/13 Tori Meredith reported 3 fewer participants

EMPIRE RUNNERS NEWSLETTER, July 2010 www.empirerunners.org

TheEmpire Runner

J u l y 2010 Volume XXXV, No. 7 www.empirerunners.org

Riverfront River Rat Rambling Relay and bReakfast Two years ago Doc ‘n Mojo Productions put on the first Riverfront Relay and bReakfast to replace the Sugarloaf Relay and Potluck Dinner. As the date neared for this year’s running of the Riverfront Relay Doc and Mojo realized they each had other obligations so needed an interim race director(s). Then came a Wednesday noon run where Jerry Lyman, Doc and I decided Jerry and I could fill the need. So was born the Doc ‘n Mojo No-Sho/ Joc ‘n Bojo Production. In the end Jerry did most of the work including asking his culinary expert wife, Cathy Burgett, to help with the meal in which she put together a gourmet spread on race day. Race day brought beautiful weather, a record turnout, and saw some new record times. In 2008 and 2009 there were 32 teams, 2 people, who ran the 5K course. This year there were 45 teams with one young woman, Kristin Lavarone, running on two teams. The Men’s Open team, Heart & Sole, of Gerald McCormick, 17:09, and Alex Wolf-Root, 16:27, was the first place team and broke the Men’s Team course record of 34:40 set in 2009 by Kenny Brown and Ty Strange - the River Rebels. Alex was only 7 seconds from breaking the men’s course record of 16:21 set by Sterling Lockert in 2008. The Women’s Team and individual course records also fell. Julie Nacouzi’s time of 18:28 broke Cathy Dubay’s 2008 time of 18:54 and Geneva Brooks, 21:36 and Nicole Lane, 19:43, broke the Women’s Team record of 41:48 set by Cathy and Carol – the Dubay, Sista’s, in 2008. Thanks to all the volunteers including John Anderson who though wheel chair bound, due to a fall in Annadel, manned the timing and thanks to all the competitors for making it a wonderful morning.

Bob (Bojo) Rogers

In this Issue: Club Meeting Minutes Tahoe Relay Summer Track Series Interesting Articles

Race Results and MORE!

McCormick / Wolf-Root & Brooks / Lane Dominate record field.

KENWOOD FOOTRACE – SUNDAY JULY 4TH

- Don’t Miss It!


Empire Runners June 24, 2010 Meeting (Pending approval at the July meeting) President Nate Koch called the June 24, 2010 meeting to order at 7:35 pm. Secretary’s Report: Secretary Paul Berg read the May 2010 meeting minutes, which were approved. Treasurer’s Report: Treasurer John Harmon was absent. Secretary Paul Berg reported that the current club balance is $34,582.45, up $6433.93 from the same time last year. The Student Grant Fund balance is 2565$, approx $724 more than the same time last year. High School Donation to date $1885, projected total for 2010 is $5705. Race financials: Riverfront Relay netted $219 vs. $42 loss last year. Kenwood Footrace to-date: Income $7965, Expenses $9681. President’s Report: President Nate Koch reported that the Board of Directors met on June 2 with attorney Linda Rosen to discuss bylaws revisions. The group decided to wait until after Kenwood footrace to meet again. Race Reports: Recent races/Runs: 1. Hit the Road Jack - 6/6 2. Tahoe Relay - 6/12 3 Empire teams competed 3. Fitch Mountain - 6/13 Tori Meredith reported 3 fewer participants than last year. Val Sell ran the timing so Larry M could participate at Tahoe. 4. All Comers Track Meet - Tuesday, 6/15 Good turnout, well run. 5. Riverfront Relay - 6/19 Jerry Lyman reported 92 runners. Great breakfast.

Upcoming Races/Runs: 1. All Comers Track Meet #2- Tuesday, 6/29 Piner HS 6:30pm 2. Kenwood Footrace - 7/4 Val Sell reported that she still needs traffic volunteers for race day. 3. All Comers Track Meet#3 - Tuesday, 7/13 Piner HS 6:30pm 4. Napa-Sonoma Half Marathon - 7/18 5. Santa Rosa marathon – 9/29 Orhan Sarabi reported that there will also be a 5k walk/run with all proceeds donated to the campaign to save Ridgeway and Finley pools from closures due to budget cuts. Jerry Lyman brought up several issues regarding scheduling of the race on the same weekend as ER Phil Widener XC opener on Saturday Aug 28, especially with the addition of the 5k. Orhan agreed to look at the schedule more closely next year, but that he was asked by SR city to hold the 5k race on that specific date. Committee Reports: 1. Website update: Chris Mason reported that the new website is fully operational, and encouraged members to take advantage of the “forums” section. 2. Newsletter update: Jerry Lyman reported that as of August, the roles of newsletter editors would be merged in an effort to improve quality and design. Unfinished Business: Val Sell reported that the new Kenwood Footrace banner, which the club paid half the printing price, is hanging over Kenwood. New Business: 1. Constant Contact Renewal - Jerry Lyman reported that our Constant Contact annual contract is about to expire, and asked for authorization to renew for another year. Proposal: “to renew the annual contract for Constant Contact. 2

nd by Larry Meredith. Passed

Unanimously. 2. Parking at Howarth Park. Larry Meredith discussed the possibility of SR city charging for parking at Howarth Park to raise funds. It was erroneously rumored to begin July 1, but Larry said he would look into changing the start of the Thursday night runs to another location, possibly Oak Knolls parking area. Monkey Business President Koch introduced new member Craig Wasserkrug. Welcome Craig! Raffle: Don Sampson won $22, and $23 went to the student grant fund Drawing: Alyce Parks would have won $200 if she attended the meeting…. President Nate Koch concluded the meeting at 8:30 pm.


Empire Runners Field 3 Teams at the

46th

Annual DeCelle Memorial Lake Tahoe Relay What do a bunch of Bubbas, Lucky Guys and the Empire Runners have in common? They were all teams consisting primarily of Empire Runners at the Lake Tahoe Relay June 13

th!

The Empire Runners fielded yet another strong Men’s Open division team at Lake Tahoe this year and the Men’s “Master” 50-59 team made it’s third trip in defense of their back to back division titles but this was the first year club members sent a mixed team. The day started out downright cold but quickly warmed and by the later legs it got pretty toasty. The Men’s Open Team covered the 72.3 mile distance in a combined 8:07:59 good enough for 8

th place

overall on the day. The Men’s “Master” 50-59 Team were dethroned as division winners but held on to 2

nd place beating the 3

rd

place team by only 5 minutes. The old men ran a combined 9:53:39 and were the 33

rd team overall.

The mixed team who included Melanie Belluomine, Jon Hermstad, Shirley Fee, Jen and Will Ortlinghaus, Karen Teuscher and an acclimated runner named Buffy covered the course in 10:43:31 for 61

st place overall.

There were approximately 150 teams in the event so the Empire Runners obviously did quite well. There is a rumor of an all women’s team next year. DM Peterson

Sid about to tag Alex at the top of Spooner

Team Bubba: Brad Zanetti, Vernon Stafford, Dale Peterson, Larry Meredith, Bob Rogers, Paul Berg and Kevin Teuscher.

Bob Rogers, Brad Zanetti and Vernon Stafford lend moral support to Dale Peterson as he awaits Paul Berg at the start of Leg 5.

Empire Runners: Alex Wolf-Root, Sid, Brandon, Eric Bohn, Nate Koch, Eric Downing, Kenny Brown and Greg Jennings.


Pre-Race Coffee and Bull Session

Kenny Brown about to pass the Travelocity Gnome (in orange hat).

The Gray Wolf on the prowl!

Brad Zanetti gets things done.

Melanie running – Paul moon-walking

Sibok Vernon and the Zen of hill climbing!

Visions of Tahoe 2010


Racing the Mile For Road Runners Do you want to brighten up your longer races and run faster? Try running the Mile on the track. With a solid strategy road runners can learn how to race the Mile with style and finish strong.

The Mile Throughout track’s history the Mile or 1500 meters has been a showcase event. In Europe every summer the Mile/1500 Meters is one of the featured events at every professional track meet. At the Olympics, it has become a signature event like the 100 Meters. The reason is the race itself demands a balance of strength and speed. The media has focused on the rivalries between gifted athletes as they challenged both the clock and each other. Whether it’s an Olympic final or a local track meet, the Mile is always the featured event for fans and racers alike. In my opinion it’s how these athletes race the distance that sparks the fans interest. The appeal of the Mile is that it is a tactical race.

How to Race the Mile Watch the elite track athletes race the Mile/1500 Meters and you’ll notice that each lap represents part of a strategy. We can all learn some techniques from this that will assist us in racing the distance successfully and getting the most out of our abilities. That’s one of the reasons why watching the top milers race is so much fun. Here’s a race strategy that will help you enjoy the race and finish strong. Lap 1- The Start: After the “gun” goes off, relax, stay calm and glide along with the pace around the first turn. Then just settle in with a group of runners at a comfortable pace and try not to change speeds very much. Stay in the first lane as much as possible and don’t let yourself drift to the outside. You will save time and distance over the race if you stay in the first lane. Think of it like riding in the peleton of a bike race or running with a large group down a narrow street. Just “sit in” and enjoy the ride. The idea is to just get comfortable with the pace that works for you and let the front runners break the wind. Lap 2- Relax and maintain your position in the field. By this time the runners who have gone out too fast are starting to fade a bit and the rest are mostly holding their pace. You can do the same. It may feel a bit faster, but chances are you’ll be running the same pace as the first lap.

Lap 3- This is where the real race begins. With two laps to go, the pace will pick up now as racers begin to position themselves for the final lap. The stronger front runners will push the pace and those with finishing speed will just try to stay in contact. This lap is often the first moment of truth in the Mile. Can you “keep it together” while your legs start to feel the increase in the pace and you start to breathe harder? This is where your mental and physical discipline come together. Stay in contact, keep the pace reasonable and get ready for the final lap. Finishing Lap- Racers get moving on the final straight of the third lap as the “bell” is rung. The pace will pick up going into the first turn, but don’t try to pass here, just let the pace pull you forward. On the backstretch you have a choice depending on how you are feeling. If you feel comfortable, pick up the pace and pass some runners if they are close and fall in behind runners who were further ahead before the final turn. In the final turn, remember to hold back and do not try to pass. You can waste a lot of time and energy swinging to the outside lane to get by someone. You’ll have plenty of real estate left in the final straight to pass other runners.

Coming off the Last Turn One of the best feelings in the Mile race is coming off the last turn with something in the tank. It’s about 100 meters to the finish line and now you can accelerate twice before hitting the tape. Begin to sprint at about 90% for the first 70 meters and then in the last 30, sprint all out to the line. A lot of races are won and lost over the last 30-50 meters. It is amazing to me how many runners begin to slow down 50 meters from the finish, struggling to hold their pace. It doesn’t have to be that way if you just reserve that final flurry or all out sprint for the end. Racing the Mile can be a lot of fun using a strategy that works for you (this is just one of them). Sticking to the plan makes all the difference between struggling and finishing strong. So give it a try this summer at some of the summer track series events and have fun racing on the track.

Jonathan Hayden Editors Note: Jonathan (age 53) ran 5:19.9 at the first Summer Track Series Meet this June 15

th. See

the following article.


The Eugene Marathon 2010 [Editors Note: Steve Laurie a 1999 graduate of Maria Carrillo HS and Spring Lake course record holder went on to be a 2 x All American at UC Davis. Steve continues to run and now makes Eugene OR his home. We present this article with Steve’s permission.] One year ago I was about as mentally depressed as I have ever been in my life. I had been injured for 6 months, had been to countless different people to try and get fixed, and was at a point where I didn‟t know where to turn next. It wasn‟t even about getting back to running at that point. It was about finding a way to not be in chronic pain on a daily basis. At some point in July I found my way to a PT in town who figured it out and within a week had me out trying to jog. One mile on Amazon trail and I was on the road to recovery. In that year of hell, I realized that while I had always run for the purpose of competing, I really missed running for just the act of running. I spent the entire Fall just enjoying getting out the door and getting a level of fitness that made me feel good again. I successfully convinced myself that no workouts were needed, just consistent running week in, week out. I made it home over the holidays and got to get up into Annadel for some great runs and I was happier than I‟d been in over a year. The New Year brought the idea of starting to get some structure into the training and maybe run the Eugene Marathon as a “test run”. My goal was to approach training differently than before. School was my new priority and the training would be like 70% of “the old days”. Volume was low and the workouts were scarce. Two weeks later I decided that I could be a “normal person” and enjoy a ski trip with the grad students. My competitive nature took over and I found my way speeding down the intermediate slopes before lunch. Night skiing was fun until I got on a slope that wasn‟t actually lit, hit some ice while trying to stop and fell. Fell and heard a pop on the lateral part of my knee. I was equally terrified and furious at myself. Long story short, I sprained my knee capsule, couldn‟t run for two weeks, but hadn‟t done any real damage. Actually, it still hurts if I push on my knee, but I can run. Over the next 2-3 weeks I got to running again with the hope of running Eugene, but was still approaching my training as a 70% effort. My runs that used to be 70 mins were 40-45. My Weds workouts didn‟t exist. My Sat workouts didn‟t exist. I was taking 1-2 days a week completely off, some by choice, some because of school. By the end of February I built up my Sunday long runs to two hours, but that was really the extent of my training. Then there was the ACSM-NW conference, my brother visited, and my training didn‟t progress. All of a sudden there were only 6 weeks until the race and I had some serious work to do if I was going to even step to the starting line. Every Sunday became the week‟s workout and long run in one. I

needed to quickly get a taste of as many of the components of a training plan as possible, even if there wasn‟t time to consume a whole meal of training. I basically had 4 weeks to train before the taper. My long run increased each week and included 6-8 miles of marathon goal pace at the end. I got in a 9M steady run, a 3M tempo + 3 x mile, 8x800 w/ 2 min rest, 2M 1M 2M 1M, some hilly runs, and the Alumni mile at Picnic Day! That was about it for actual workouts! And finally, 3 weeks out from the marathon, I did my marathon simulation to see where things were. 16M at pace went well, but I was hurting at the end and felt my fitness could be somewhere in the 2:30 range. But because of the overall lack of volume, I was really concerned about how things would develop late in the game. I was honestly thinking things like, well you can fake it for the 16M run at pace, you still really don‟t know what will happen from 18-24 in the race. The muscle breakdown from lack of volume could be awful. It was the huge unknown. And then there was the taper. How do you taper off of no training? I really struggled the last two weeks, knowing that it was too late to do anymore work, but worried that since I wasn‟t that tired going into the taper, that I might start losing the little fitness I had. This is when my 3 previous marathon experiences really kicked into overdrive. The entire last two weeks before a marathon consists of second guessing everything you‟ve done for the past 3 months and this one was no exception. I just had to believe that there would be something in my legs that would get me through the race. But in addition, I had the fear of really having no idea of where my fitness level was. My only goal was to run conservatively and feel good at the end. (That, and breaking 2:30 ... but was that too aggressive?!?!) So the day finally arrived. The weather was the best I‟ve ever had on race day. The alarm went off at 4:00am, coffee was finishing brewing as I made my way to the kitchen. I forced down a bagel with jelly, a packet of PowerBar Gel Blasts, and washed it down with some coffee and began nursing a bottle of PowerBar Endurance Formula. It was warmer than I expected so I was pretty sure it would be a split shorts day, but the warmup would still be in tights with pants over the top. I went out for my pre-warmup - a walk around the block about 1.5 hrs before the real warmup. At 5:30 I drove to Hayward field. It was still pretty early and the masses had not begun to arrive. I was in a different place mentally than I had ever been before at a marathon. There was no pressure to go get the Olympic Trials standard. There was no pressure of a huge buildup leading to one day. It was just going to be another Sunday long run, but this time there were a lot of people around who had seen how low I had been over the past year and may have been more excited that I had “made it back” than I was. At 6:15 I headed up towards the cemetery for the warmup with Brad and Sopagna. It was one of the most enjoyable warmups I‟ve ever taken. We were all undertrained and not really


Eugene (continued) sure of what we were about to try and go do. But, there was a familiarity of going through the motions of a warmup that was comforting and peaceful. Back to my bag to change into my singlet, pull up the compression socks and tuck two gels into my shorts. A few strides and a smile across my face as I saw probably 15 different friends who yelled encouragement to me before the start. This is how I test the waters of my return to fitness: jump into a marathon undertrained. I had been trying to convince myself for the final 2 weeks that I could NOT run any faster than 5:45 pace for at least 16 miles to (hopefully) ensure a successful finish. I felt good and really tried to enjoy the last 15 min before the start as I did a few last strides off the starting line. The gun went off and I jumped off the line for 5 or 6 steps before trying to find my 5:45 rhythm ... or 5:24. I literally felt like we were walking. I mean it felt easier than some of my easy runs had. Mile 2 was half up hill, half down and lined with screaming spectators. I was trying to force myself to slow down ... 5:32. So here I was, 2M into the race and already 35 sec fast. Mile 3-7 was a constant battle of trying to slow down, but really trying to go to sleep and run as easy as possible: 5:41, 5:35, 5:47, 5:36, 5:36. Ate a gel as I managed a 5:43 up the biggest hill in the race, then came down the other side to my bottle (5:45). Then something that has never happened during a race happened: I really had to pee. Having finally settled into my pace with 2 other guys, I had to stop and let them go - 5:57, 56:38 at 10M). Having taken this little break, I tried not to get right back up with the two guys, but mile 11 was 5:31 - not what I needed to be doing. The half marathoners veered off and I headed out into Springfield alone. 5:47, 5:37, 5:42. I passed a few and by 14 felt the miles were just flying by as I kept focus on trying to be patient. Coming back along Centennial I could see another runner up ahead that I was slowly gaining on, catching him by 15 with a 5:39. We chatted, both feeling good, but wanting to be patient for later in the race. At 16 was our second bottle stop and crowds at Autzen stadium: 5:34. I was so happy to have found my new friend Paul who was running the same pace as I as we hit the bike path and worked together through the tough part of the race. We were over 90 mins in, but had a long ways to go and weren‟t out of the woods yet. I think we were both trying to convince ourselves that it was too early to start pushing even though I think we both really wanted to. We got into a great rhythm and could see some carnage up ahead: 5:33, 5:36, 5:36, 5:36 (1:52:48 at 20M, 30 sec faster than the first 10). Over the bridge and heading back towards Hayward I was doing everything I could to not start really getting after it, but the 20 mile mark meant the countdown could begin. We were flying by guys who were dying and I still felt like I was on a Sunday long run, but was

still worried about what was going to happen a few miles later. 5:30 at 21 and I couldn‟t wait any longer. Paul was starting to fade a little and I wanted to start seeing how fast I could roll the last 4M. 5:26 ... oh boy, be careful!!! 5:32, 5:28, 2 to go. Then the muscle breakdown really started to kick in. Aerobically I was fine. But I felt that at any moment, a quad, hamstring, or glut could just lock up and the whole thing would be over. With 1.5 to go I was starting to feel the increased pace of the last 4M and I backed off the accelerator: 5:33 with 1.2 left. I was on a section of the bike path I have run countless times before and was sooooo happy to every turn. With less than a mile to go we merged back in with the 1/2-marathoners that were coming over the bridge, but of course they have no idea that I was flying up behind them. I came off the path up onto Agate, crossed Franklin and the crowds were loud. I was trying to keep things rolling, but also weaving around the 1/2„ers that thought they could use the lane that was for the marathoners. I hit 26 in 5:29 and entered Hayward as a lone marathoner. To my left the inside 4 lanes were full of 1/2„ers and to my outside were fans filling the stands. I tried to soak in every step of that final 200m. I was so happy to finish feeling strong and running well over the last 10k, and I knew that I had squeaked every second out of my training. The whole thing felt more like a hard long run than a race, but it ended up being my second fastest marathon yet, just 3 minutes outside my pr. But it felt SOOOO much better than that race did. While it is unlike me to have set out with a relatively conservative goal, I am still happy I achieved it. My quads have been shot since Sunday and now 3 days later I‟m still walking funny.

Steve Laurie

The Legends of the

Redwoods Run and

Walk – July 17th

A great 5K and 10K race is coming up July 17th in Ukiah, CA flat and fast, with good prizes.

Registration is on Active.com

Rodger Schwartz (707) 671-3653 Vice President North Coast Striders

The Legends of the Redwoods Run and Walk Saturday, July 17, 2010 @ 8:30AM Grace Hudson Museum 431 South Main Ukiah, CA


2010 Empire Runners Summer Track Series Top Ten All Time Lists Under Fire! New Entries in ER Track Series Top Ten Lists: Open Men 100M - Eric Arneson 11.7 10

th

400M – Reesey Byers 52.3 10th Master Men 3000M – Greg Jennings 10:18.7 10

th

Senior Men 100M – John Iervolino 14.0 6

th

400M – Jonathan Hayden 64.5 5

th

Mile – Jonathan Hayden 5:19.9 7

th

3000M – Brad Zanetti 11:21.6 10

th

Open Women 200M – Alyssa Page 25.9 1

st (tie)

400M – Sadia Ibrahim 62.2 4

th

800M – Sadia Ibrahim 2:21.6 9

th

Master Women 400M – Elizabeth Meza 72.8 1

st

Mile – Elizabeth Meza 6:12.0 9

th

Senior Women 800M – Karen Kissick 3:23.6 7

th

Mile – Tori Meredith 6:29.6 2

nd

Karen Kissick 6:55.0 4th

Cathy Goodwin 7:24.6 6th

3000M – Tori Meredith 13:08.0 1

st

Upcoming Meets: July 13, July 27 and August 10. Come out and break some records!

The Empire Runners Club

HALL OF FAME The Inaugural Class of 2008

Darryl Beardall

Mort Gray

Carl Jackson

Class of 2009

Pamela Horton

Brendan Hutchinson

Dan Preston

Class of 2010

Bob Holland

Jim Ray

Al Tagliaferri

Learn more about the Hall of Fame, its

members, and how to nominate a club

member for the Hall of Fame by

visiting the club website,

www.empirerunners.org.

Salmon Creek Beach Runs

New State Park Rules: - NO DOGS - NO BBQ’s

This year will feature Pot-Luck Brunch! See flyer in back of Newsletter for details.

Jeff Galloway Runs/Speaks at Fleet Feet Sports, 7-7-10 Written by L. Graves

Jeff Galloway invented the Run-Walk-Run method of training used by runners world wide to conquer their first event and/or improve upon their past event times. Jeff competed in the 10,000-meter event in the 1972 Olympics and paced his teammate, Jack Bacheler to a qualifying spot for the marathon, making Jeff an alternate for the marathon.

After the Olympics, Jeff looked for a way to include more people in the wonderful world of running injury free and researched the history of running to coin the RUN-WALK-RUN™ method. In Ancient Greece, humans walked and

ran over 100’s of miles to send messages, secure land and “commute”. The human body is physiologically sound for sustained walking and running. The lore of the 26.2 mile marathon has made modern men and women seek running from start to finish as the ultimate endurance goal but many “hit the wall” at mile 18-20, thus perpetuating the lore of it being the ultimate test. Jeff contends, the Galloway Run-Walk-Run program, with its scheduled walk shuffle breaks, leaves the runner with fresher legs for the last 6 miles of a marathon and for those just starting to run, suddenly the 1 mile they could barely complete is now replaced by 3 miles of feeling good. Jeff has shared this strategy in the numerous books he has written and in his monthly column in Runner’s World.

Jeff puts his words into action by running 60 miles per week and 3-4 marathons annually using a 1-minute run and 1-minute walk strategy and has not had an overuse running injury in over 25 years. Also, over 200,000 Americans train using the Galloway programs each year. One friend of Jeff’s, a male in his late 40’s, had already completed several marathons running a 3:40 each time prior to using the Galloway method. His 10K and Half Marathon times indicated he could clock a 3:25 but his legs failed the last 6 miles in each attempt. Galloway coaxed him to use walk breaks by making a deal, “You will finish in 3:25 using my program, or I will give you your money back in full”. The friend balked at the “sissy” walk breaks throughout training but by mile 20 of his marathon his legs felt so good due to the walk breaks that he finished the last 6 miles strong and accomplished his long sought after 3:25.

Join us at Fleet Feet Sports for more inspiring stories and wisdom from Jeff Galloway on how to train for endurance events without injuries and even finish faster! Jeff will present at 7PM on Wednesday, July 7th and before this Jeff has invited everyone to lace up a pair of Mizuno shoes* and join him on a run starting from Fleet Feet Sports at 5:30PM and then out on the Prince Memorial Greenway. All in attendance will receive a free Mizuno “I Ran with Jeff Galloway” Tech Tee, while supplies last.

RSVP to [email protected] or 707.569.1494

Mizuno, the official footwear and apparel partner of the Galloway Training Programs, will be at Fleet Feet Sports with shoes for you to wear out on your run. Arrive early for the best selection.

Fleet Feet Sports, 111 Third Street, Santa Rosa, CA 95401, 707-569.1494, www.fleetfeetsantarosa.com

mailto:[email protected]

Please welcome the following new members to the

Empire Runners Club

_______________________________

Cotati

Eris Weaver

Cloverdale

The Wells Family: Rick and Matthew

Petaluma

Patricia Lounibos

Chris Martin

Darien Moya

Nancy Schempf

Rohnert Park

Del Malec

Santa Rosa

Amy White

Hi! I am excited to continue to make connections in the running

community. I am currently walking on my way to running again. My

goal is to get to the ultra marathon endurance level, maybe even

start ride-and-tie events. I am in love with trail running! My first

big goal is Western States. I am committing to the Kenwood race

first though. Baby steps...

Kathleen Phillips

Meghan Rondon

Allyson Bricker

Caroline Gonsalves

Doug Courtemarche

Sonoma

Carolyn Daly

Vallejo

Dany Jacob

Pl. Name Age Time Div. Div.Pl. Pl. Name Age Time Div. Div. Pl.1 Vojta Ripa 20 35:57 19-29 1 43 Gary Schick 52 55:12 50-54 52 John Foley 44 37:38 40-44 1 44 Dan Espfron 46 55:43 45-49 73 Ryan Harrell 18 39:00 13-18 1 45 John Iverson 49 55:52 45-49 84 Art Tomaszewski 46 39:01 45-49 1 46 Robert Romero-Rodriguez 43 56:08 40-44 85 Frank Gallagher 50 39:10 50-54 1 47 Chris Collins 43 56:24 40-44 96 Luis Balderas 17 39:16 13-18 2 48 Nicholas Pape 29 57:23 19-29 97 Jason Saling 39 39:22 35-39 1 49 Paul Von Hirtz 52 57:32 55-59 58 Doug Waits 46 39:38 45-49 2 50 Ron Dobley 40 57:36 40-44 109 Mike West 36 39:39 35-39 2 51 Dave Evelana 42 57:56 40-44 11

10 Paul Audiss 44 41:03 40-44 2 52 Ross Stivison 31 58:11 30-34 511 Luis Cid 44 42:56 40-44 3 53 Javier Peña 50 58:14 50-54 612 Jeff Gohl 22 44:28 19-29 2 54 Clifford Grutez 64 58:34 60-64 313 William Crockenberg 23 45:16 19-29 3 55 Austin Gradek 16 58:43 13-18 314 Steve Cryer 58 45:26 55-59 1 56 Jake Bilbra 33 58:55 30-34 615 Brent Smith 48 46:17 45-49 3 57 Mike Parker 39 59:24 35-39 616 Eric Vaughn 42 46:45 40-44 4 58 Bill Bacigalupi 61 60:08 60-64 417 Michael Quigley 58 46:51 55-59 2 59 John Martin 36 60:13 35-39 718 Ross Quacchia 19 47:12 19-29 4 60 Nick Costanzo 28 60:44 19-29 1019 Jesus Maldonado 32 47:19 30-34 1 61 Richard Burtt 60 61:11 60-64 520 Richard Pembroke 47 47:28 45-49 4 62 Eric Nordvold 62 61:40 60-64 621 Matt Vogensen 38 47:38 35-39 3 63 Manuel Salazar 38 62:02 35-39 822 Turi Becker 37 47:50 35-39 4 64 Rick McMurray 21 62:14 19-29 1123 Matt Williams 29 47:56 19-29 5 65 George Lopez 22 62:57 19-29 1224 Matt Villano 34 48:25 30-34 2 66 Justin Kuykendall 37 63:26 35-39 925 Shaun Willson 48 48:58 45-49 5 67 Derek Walker 36 63:31 35-39 1026 Surachai Intarapravich 54 49:09 50-54 2 68 Timothy Mutter 60 65:14 60-64 727 Aaron Vela 28 49:25 19-29 6 69 Dennis Rutkowski 35 65:36 35-39 1128 Bill Loughner 49 49:46 45-49 6 70 Alex Hill 29 65:39 19-29 1329 George Hodgson 35 50:38 35-39 5 71 Pat McMurray 47 65:51 45-49 930 Brent Clausen 51 50:42 50-54 3 72 Keith Hinton 43 65:54 40-44 1231 Mark Gordon 41 50:47 40-44 5 73 Brian Bowles 34 65:51 30-34 732 Alan Marshall 60 50:47 60-64 1 74 Bob Pape 62 67:51 60-64 833 Joe Robinson 43 51:24 40-44 6 75 Don Mathiesen 69 68:58 65-69 134 Wayne Rogers 57 51:25 55-59 3 76 Mark Gradek 43 69:09 40-44 1335 Murray Grande 55 51:40 55-59 4 77 John Reed 71 70:56 70-75 136 Cesar Casellanos 50 51:54 50-54 4 78 Scott Burr 40 63:10 40-44 1437 Frankie Alviso 27 52:55 19-29 7 79 Chad Gradek 15 64:18 13-18 438 Stephen Duggan 60 53:20 60-64 2 80 Don Baker 63 76:01 60-64 939 Isaac Lopez 31 53:31 30-34 3 81 David Reed 38 95:47 35-39 1240 John Reseburg 32 53:53 30-34 4 82 Martin Lopez 8 95:01 0-12 141 Julien Gervreau 28 54:02 19-29 8 83 Omar Lopez 8 98:19 0-12 242 Jesus Lopez 42 54:21 40-44 7

Pl. Name Age Time Div. Div.Pl. Pl. Name Age Time Div. Div.Pl.1 Chris Badolato 32 9:15 30-34 1 29 Jameson Dankowski 7 19:27 9-Under 22 Peter Egerton 33 9:36 30-34 2 30 George Urdzik 67 19:49 65-69 13 Clinton Stevens 36 10:08 35-39 1 31 Steven Popell 71 20:28 70-74 24 Tenzing Sherpa 17 10:35 16-18 1 32 Paolo Ciolino 8 20:55 9-Under 35 Jarrod Hobson 39 10:47 35-39 2 33 Robert Webber 61 21:02 60-64 36 Ron Maddalena 54 11:11 50-54 1 34 Jacob Louvau 9 21:03 9-Under 47 Mark Spinozzi 37 11:35 35-39 3 35 Jake Gordon 6 21:20 9-Under 58 Hector Solis 37 12:04 35-39 4 36 Christian Olsen 9 21:26 9-Under 69 Anthony Fleming 63 12:15 60-64 1 37 Jan Rutkjaer 54 21:33 50-54 2

10 William Rogers 48 12:29 45-49 1 38 Tim Tuscany 47 23:29 45-49 411 Del Malec 56 12:47 55-59 1 39 David Lundblad 41 23:39 40-44 212 Jim Parks 57 13:04 55-59 2 40 Lucas Loughner 9 23:46 9-Under 713 Ryan Grutze 15 13:22 13-15 1 41 Audie Foote 61 24:16 60-64 414 Gary Pericco 17 13:44 16-18 2 42 Geddy Frey 6 24:38 9-Under 815 Peter Rudd 16 14:22 16-18 3 43 Nolan Burr 5 24:42 9-Under 916 Ethan Wright 11 15:07 10-12 1 44 Massimo Tuscany 8 25:34 9-Under 1017 Don Sampson 62 15:11 60-64 2 45 Mark Crowley 47 25:43 45-49 518 Jose Castro 11 15:13 10-12 2 46 Paul Smith 34 28:04 30-34 319 Christian Fieres 16 15:15 16-18 4 47 Levi Frey 6 28:05 9-Under 1120 Diego Garcia 10 15:19 10-12 3 48 Ryan Foley 7 28:44 9-Under 1221 Dale Trowbridge 70 15:23 70-74 1 49 Conner Foley 4 28:49 9-Under 1322 Michael Powell 49 16:01 45-49 2 50 Mike Foley 68 30:32 65-69 223 Carl Jackson 77 16:04 75-79 1 51 John Eickhoff 30 31:03 30-34 424 Cameroon Quider 13 16:29 13-15 2 52 Jordin Pirooz 13 31:51 13-15 325 Mike Guelfi 46 16:44 45-49 3 53 Kian Pirooz 16 31:56 16-18 526 Ricky Zamora 11 17:16 10-12 4 54 Shawn Phillips 42 33:43 40-44 327 Jacob Numainville 9 18:54 9-Under 1 55 Valen Cohen 5 36:28 9-Under 1428 Mike Numainville 44 18:55 40-44 1 56 Gaylord Lemke 80 37:05 80-Over 1

2010 Fitch Mountain Footrace: MenJune 13, Healdsburg, California

Men's 10k Results Men's 10k Results

Men's 3k Results Men's 3k Results

Pl. Name Age Time Div. Div.Pl. Pl. Name Age Time Div. Div. Pl.1 Carrie Petersen Kirby 37 43:29 35-39 1 44 Margret Clifford 26 61:46 19-29 132 Elizabeth Wistrom 33 43:42 30-34 1 45 Monica Smith 33 61:49 30-34 53 Lisa Boardman 32 48:06 30-34 2 46 Yvette Lopez 30 62:25 30-34 64 Sara Hernandez 29 48:27 19-29 1 47 Mandy Freel 30 62:34 30-34 75 Kelly Rogers 24 49:22 19-29 2 48 Susan DeGregory 29 63:21 19-29 146 Erin Callahan 19 49:51 19-29 3 49 Julie Jenanyan 49 63:22 45-49 47 Erika Frank 36 50:15 35-39 2 50 Alexis Bilbro 31 63:22 30-34 88 Reyana Ewing 40 50:23 40-44 1 51 Carolyn Ward 69 63:38 65-69 19 Meredith Inman 18 50:36 13-18 1 52 Michelle Cardona 41 63:46 40-44 10

10 Pauline Rogers 55 51:08 55-59 1 53 Heather Johnson 32 64:00 30-34 911 Laura Capinas 35 351:41 35-39 3 54 Susan Lazzareschi 51 64:11 50-54 712 Alyce Parks 50 51:49 50-54 1 55 Alice Venners 42 64:22 40-44 1113 Frances Lum 49 53:15 45-49 1 56 Erica Burr 40 65:07 40-44 1214 Penny Ottmer 49 53:33 50-54 2 57 Renee Garvin 43 65:17 40-44 1315 Mary Elizabeth Johnson 41 53:36 40-44 2 58 Stephanie Knigge 24 65:52 19-29 1516 Deborah Olsen 40 53:53 50-54 3 59 Isabella Rutkowski 15 65:22 13-18 317 Lacy Sheridan 44 54:22 40-44 3 60 Paula Gabriel 45 66:24 45-49 518 Chelsea Binghar 19 55:02 19-29 4 61 Allisa Starr 35 66:45 35-39 619 Jennifer Waddington 28 55:12 19-29 5 62 Lisa Bowles 36 66:47 35-39 720 Mary Irving 50 55:22 50-54 4 63 Karen Massey 33 66:52 30-34 1021 Sarah Barrios 25 55:23 19-29 6 64 Stephanie Giovannoni 27 66:56 19-29 1622 Stacy Powell 39 55:36 35-39 4 65 L. ? 46 67:07 45-49 623 Lorena Ramirez 41 50:40 40-44 4 66 Cynthia Schott 36 67:58 35-39 824 Jena Velasquez 40 55:58 40-44 5 67 Cindy Neumann 48 68:27 45-49 725 Tracy Byrnes 41 56:03 40-44 6 68 Kyle Omi Lettecka 61 68:59 60-64 126 Ginger Kelly 45 56:03 45-49 2 69 Ileshia Knigge 44 70:52 40-44 1427 Nelina Jacabo 26 56:11 19-29 7 70 Kristina Cassidy 30 70:53 30-34 1128 Valarie Cad 28 56:24 19-29 8 71 Beatrice Chestnut 45 72:28 45-49 829 Janet Ziedrich 53 57:05 50-54 5 72 Valarie Cronin 46 72:55 45-49 930 Jodee Smith 50 58:00 50-54 6 73 Diana Vernor 48 72:56 45-49 1031 Quineyba Farias 22 58:10 19-29 9 74 Beverly Baker 63 78:03 60-64 232 Rhita La Vine 44 58:21 40-44 7 75 Theresa Manchester 52 78:05 50-54 833 Brienna Sleeman 27 58:31 19-29 10 76 Janice Lum 44 78:49 40-44 1534 Amber Sady 31 58:59 30-34 3 77 Trisha Nau 33 79:49 30-34 1235 Holly Miller 48 59:59 45-49 3 78 Elizabeth Grant-Douglas 36 81:12 35-39 936 Karen Farnsworth 29 60:08 19-29 11 79 Rocio Solano 29 82:44 19-29 1737 Deborah Annis 44 60:11 40-44 8 80 Patty Goodwin 44 85:25 40-44 1638 Michelle Wood 37 60:27 35-39 5 81 Catherine Seileny 61 88:38 60-64 339 Laura Adair 31 60:46 30-34 4 82 Debbie Wallace 39 88:50 35-39 1040 Shar Nordstrom 56 61:23 55-59 2 83 Ondine Chattan 38 88:55 35-39 1141 Cindy Carr 42 61:29 40-44 9 84 Christine Peters 57 98:01 55-59 342 Briana Butcher 18 61:39 13-18 2 85 Judy Owens 57 98:18 55-59 443 Carlee Russ 28 61:44 19-29 12

Pl. Name Age Time Div. Div.Pl. Pl. Name Age Time Div. Div.Pl.1 Victoria Tomaszewski 13 11:36 13-15 1 36 Heidi Numainville 43 22:36 40-44 42 Sarah Tomaszewski 10 12:41 10-12 1 37 Glenda Martin 61 22:38 60-64 13 Joy Brazil 42 13:09 40-44 1 38 Merielen Gannon 41 22:51 40-44 54 Caroline Olsen 11 14:24 10-12 2 39 Millie Campbell 70 22:59 70-74 15 Gina Audiss 12 15:17 10-12 3 40 Gail Webber 57 23:12 55-59 26 Brooke Thompson 9 15:55 9-Under 1 41 Rachel Juarez 28 23:36 19-29 17 Sarah Thompson 17 15:56 16-18 1 42 Marissa Juarez 5 23:37 9-Under 58 Katrina Waits 45 16:19 45-49 1 43 Laura Furlong 59 23:38 55-59 39 Megan Woods 36 16:46 35-39 1 44 Toni Loughner 40 23:54 40-44 6

10 Stephanie Sanchez 31 16:52 30-34 1 45 Donya Regalia 50 24:16 50-54 411 Jody Zamora 39 17:29 35-39 2 46 Tobie Goldbeck 54 24:31 50-54 512 Loretta Strong 58 17:28 55-59 1 47 Maritza Larrauri-Leroux 34 24:33 30-34 313 Deb Drew 50 18:30 50-54 1 48 Brooke Fosnight 32 24:34 30-34 414 Hanna Louvau 11 18:35 10-12 4 49 Linda Farrell 43 24:43 40-44 715 René King 37 18:36 35-39 3 50 Maren Mathiesen 68 24:46 65-69 216 Heather Massing 38 19:02 35-39 4 51 Catherine Popell 69 25:06 65-69 317 Christine Tomaszewski 45 19:05 45-49 2 52 Anita Crowley 42 25:43 40-44 818 Laura Greenberg 67 19:09 65-69 1 53 Michelle Castro 9 27:29 9-Under 619 Jenean Bingham 47 19:14 45-49 3 54 Gail Roper 80 28:38 80-Over 120 Jolynn Dankowski 48 19:26 45-49 4 55 Amy Testa 42 28:49 40-44 921 Ping Cade 50 19:27 50-54 2 56 Jill Laird 54 29:10 50-54 622 Debi Dobley 43 19:49 40-44 2 57 Sophia Quider 7 31:01 9-Under 723 Nayeli Ramirez 14 19:56 13-15 2 58 Sarah Quider 43 31:02 40-44 1024 Nataleigh Johnson 7 20:54 9-Under 2 59 Rachael Eickhoff 29 31:03 19-29 225 Mara Palmer 40 20:55 40-44 3 60 Nancy Keene 39 31:58 35-39 626 Asia Gordon 12 20:57 10-12 5 61 Lucie Keene 74 32:02 70-74 227 Jess Clausen 12 20:57 10-12 6 62 Lily Blair 6 33:46 9-Under 828 Lisa Hansen 36 20:57 35-39 5 63 Lise Asimont 33 33:46 30-34 529 Lise Ciolino 46 21:00 45-49 5 64 Mary Ann Anderson 56 35:23 55-59 430 Stacey Miller 30 21:14 30-34 2 65 Lynne Gradek 64 36:03 60-64 231 Charlotte Moeller 45 21:19 45-49 6 66 Wynell Thomas 56 36:05 55-59 532 Alyssa Burr 8 21:20 9-Under 3 67 Maureen Pape 57 36:39 55-59 633 Kelsey Martin 9 22:24 9-Under 4 68 Ariana Cohen 34 36:42 30-34 634 Karen Ingram 54 22:31 50-54 3 69 Bailey Turner 25 36:45 19-29 335 Emma Numainville 11 22:36 10-12 7 70 Judith Peterson 67 36:51 65-69 4

Women's 10k ResultsWomen's 10k Results

Women's 3k Results Women's 3k Results

2010 Fitch Mountain Footrace: WomenJune 13, Healdsburg, California

Place Bib # Name Gender Age Heat Time Place Bib # Name Gender Age Heat Time

1 14 Alyssa Page F 16 2 00:12.4 1 86 Celeste Berg F 19 1 11:07.4

2 242 Kristin Page F 15 1 00:14.4 2 12 Tori Meredith F 52 1 13:08.0

3 517 Samantha Perry F 12 1 00:16.1 3 517 Samantha Perry F 12 1 13:14.1

4 125 Andrea Guzman F 29 1 13:27.6

5 532 Kelly Brooks F 17 1 13:38.4

6 404 Emily Rozga F 16 1 13:57.9

Place Bib # Name Gender Age Heat Time

1 14 Alyssa Page F 16 2 00:25.9

2 532 Kelly Page F 17 2 00:41.6 Place Bib # Name Gender Age Heat Time

3 404 Emily Perry F 16 2 00:42.1 1 86 Celeste Berg F 19 1 05:40.1

2 112 Elizabeth Meza F 41 1 06:12.0

3 517 Samantha Perry F 12 1 06:17.1

Place Bib # Name Gender Age Heat Time 4 307 Ashlee Staroba F 31 1 06:26.4

1 506 Sadia Ibrahim F 15 2 01:02.2 5 12 Tori Meredith F 52 1 06:29.6

2 112 Elizabeth Meza F 41 1 01:12.8 6 214 Kaylie Gunderson F 11 1 06:30.2

3 404 Emily Rozga F 16 1 01:14.2 7 509 Allyson Bricker F 14 1 06:49.3

4 532 Kelly Brooks F 17 1 01:16.7 8 345 Karen Kissick F 53 1 06:55.0

5 125 Andrea Guzman F 29 1 01:20.0 9 314 Cathy Goodwin F 54 1 07:24.6

10 514 Marisol Garcia F 8 1 07:47.4


1 506 Sadia Ibrahim F 15 2 02:21.6

2 404 Emily Rozga F 16 2 02:47.5

3 532 Kelly Brooks F 17 2 02:51.0

4 125 Andrea Guzman F 29 1 02:53.1

5 345 Karen Kissick F 53 1 03:23.6

Mile FEMALE

Summer Track Series #1: 15 June 2010

400m FEMALE

800m FEMALE

100m FEMALE

200m FEMALE

3000m FEMALE

Place Bib # Name Gender Age Heat Time Place Bib # Name Gender Age Heat Time

1 234 Thomas Kozel M 17 3 00:11.1 1 49 Reesey Byers M 18 3 01:58.9

2 134 Eric Arneson M 18 3 00:11.7 2 36 Chris Edwards M 19 3 02:15.0

3 191 Kyle Krug M 21 2 00:12.4 3 369 Brian Goodwin M 18 3 02:17.6

4 501 Ryan Harrell M 18 2 00:12.6 4 165 Jonathan Peck M 16 3 02:20.9

5 153 Angelo Iervolino M 13 2 00:12.8 5 48 Sean Fitzpatrick M 38 2 02:21.3

6 511 Philip Tran M 16 2 00:12.8 6 149 Clinton Stevens M 36 3 02:21.9

7 291 Ryan Nguyn M 13 1 00:13.6 7 510 Bryan Porter M 48 2 02:22.3

8 526 Lai Wang M 19 1 00:13.7 8 11 Epifanio Nunez M 12 2 02:25.7

9 501 Ryan Harrell M 18 3 00:13.9 9 7 Greg Jennings M 40 2 02:26.1

10 151 John Iervolino M 50 1 00:14.0 10 534 Stephen Fisher M 16 2 02:28.0

11 165 Jonathan Peck M 16 3 00:14.1 11 533 Avi Ballo M 16 3 02:28.9

12 281 Chris Pierpoint M 12 1 00:15.6 12 287 Jake Lavine M 13 2 02:29.9

13 523 William Rogers M 48 1 00:15.9 13 531 Michael Kennedy M 15 3 02:30.5

14 516 David Elk M 14 1 00:16.8 14 526 Lai Wang M 19 2 02:31.4

15 515 Steve Cryer M 58 2 00:17.5 15 229 Todd Grames M 49 2 02:33.9

16 50 Sam Strobino M 20 3 02:34.1

17 4 John Harmon M 54 2 02:41.1

18 109 Jason Chodora M 47 2 02:49.0

Place Bib # Name Gender Age Heat Time 19 220 Vernon Stafford M 55 1 02:50.3

1 234 Thomas Kozel M 17 2 00:23.0 20 95 Bob Holland M 66 1 03:00.1

2 291 Ryan Nguyn M 13 1 00:28.1 21 515 Steve Cryer M 58 1 03:01.4

3 534 Stephen Fisher M 16 1 00:28.7 22 313 Dave Goodwin M 52 1 03:11.1

4 510 Bryan Porter M 48 2 00:28.7 23 87 Sebastian Bohn M 6 1 04:00.5

5 437 Aidan Kozel M 13 1 00:29.7

6 151 John Iervolino M 50 1 00:30.7

7 523 William Rogers M 48 2 00:33.0 Place Bib # Name Gender Age Heat Time

8 153 Angelo Iervolino M 13 1 00:35.5 1 258 John Staroba M 31 1 09:40.8

9 515 Steve Cryer M 58 2 00:36.4 2 10 Luis Luna M 15 1 10:11.8

511 Philip Tran M 16 3 No Time* 3 101 Michael Zanetti M 18 1 10:15.4

274 Matthew Mulligan M 15 3 No Time* 4 81 Eric Downing M 39 1 10:17.6

164 Josh Peck M 13 3 No Time* 5 7 Greg Jennings M 40 1 10:18.7

531 Michael Kennedy M 15 3 No Time* 6 525 Sebastian Oberain M 18 1 10:34.6

533 Avi Ballo M 16 3 No Time* 7 17 Nathan Koch M 29 1 10:48.5

* Our apologies: There was a Time Machine Error, so no times recorded for this heat. 8 157 Andy Howard M 49 1 10:50.7

9 369 Brian Goodwin M 18 1 11:02.5

11 531 Michael Kennedy M 15 1 11:19.1

Place Bib # Name Gender Age Heat Time 12 100 Brad Zanetti M 55 1 11:21.6

1 49 Reesey Byers M 18 3 00:52.3 13 27 Paul Berg M 55 1 11:41.3

2 134 Eric Arneson M 18 3 00:53.3 14 48 Sean Fitzpatrick M 38 1 11:48.1

3 111 Ryan Chodora M 18 3 00:56.5 15 74 Jonathan Ahnberg M 13 1 11:48.4

4 191 Kyle Krug M 21 3 00:56.9 16 11 Epifanio Nunez M 12 1 11:59.4

5 165 Jonathan Peck M 16 3 01:01.7 17 526 Lai Wang M 19 1 12:04.9

6 48 Sean Fitzpatrick M 38 2 01:01.8 18 49 Reesey Byers M 18 1 12:15.9

7 501 Ryan Harrell M 18 3 01:01.8 19 516 David Elk M 14 1 12:51.5

8 50 Sam Strobino M 20 2 01:02.7 20 36 Chris Edwards M 19 1 13:04.2

9 365 Jonathon Hayden M 53 2 01:04.5 21 533 Avi Ballo M 16 1 13:04.7

10 534 Stephen Fisher M 16 3 01:06.9 22 165 Jonathan Peck M 16 1 13:05.1

11 502 Wiliam Tran M 14 2 01:07.4 25 93 Dale Peterson M 52 1 13:15.8

12 531 Michael Kennedy M 15 1 01:09.9 26 515 Steve Cryer M 58 1 13:21.2

13 74 Jonathan Ahnberg M 13 1 01:11.3 28 164 Josh Peck M 13 1 13:35.8

14 109 Jason Chodora M 47 2 01:11.8 30 50 Sam Strobino M 20 1 13:48.4

15 533 Avi Ballo M 16 1 01:15.2 31 229 Todd Grames M 49 1 13:49.6

16 164 Josh Peck M 13 1 01:18.3 33 109 Jason Chodora M 47 1 14:22.5

17 151 John Iervolino M 50 2 01:20.4 34 111 Ryan Chodora M 18 1 14:22.9

18 515 Steve Cryer M 58 2 01:21.2

400m MALE

800m MALE100m MALE

200m MALE

3000m MALE



1 258 John Staroba M 31 1 04:51.9

2 49 Reesey Byers M 18 1 04:56.7

3 165 Jonathan Peck M 16 1 04:57.1

4 501 Ryan Harrell M 18 1 04:59.3

5 10 Luis Luna M 15 1 05:03.1

6 525 Sebastian Oberain M 18 1 05:03.5

7 521 Sid Andreas M 29 1 05:09.6

8 157 Andy Howard M 49 1 05:11.4

9 36 Chris Edwards M 19 1 05:14.1

10 9 Jaime Silva M 15 1 05:15.6

11 7 Greg Jennings M 40 1 05:16.0

12 17 Nathan Koch M 29 1 05:18.6

13 111 Ryan Chodora M 18 1 05:19.6

14 365 Jonathon Hayden M 53 1 05:19.9

15 274 Matthew Mulligan M 15 1 05:31.2

16 2 Ron Maddalena M 54 1 05:37.8

17 50 Sam Strobino M 20 1 05:38.4

18 7 Greg Jennings M 40 1 05:39.7

19 502 Wiliam Tran M 14 1 05:40.1

20 101 Michael Zanetti M 18 1 05:40.5

21 48 Sean Fitzpatrick M 38 1 05:40.9

22 281 Chris Pierpoint M 12 1 05:55.8

23 100 Brad Zanetti M 55 1 05:58.1

24 505 Luis Rosales M 48 1 06:02.1

25 516 David Elk M 14 1 06:04.9

26 220 Vernon Stafford M 55 1 06:15.6

27 164 Josh Peck M 13 1 06:18.2

28 515 Steve Cryer M 58 1 06:19.6

29 27 Paul Berg M 55 1 06:25.1

30 229 Todd Grames M 49 1 06:26.9

31 109 Jason Chodora M 47 1 06:35.0

32 313 Dave Goodwin M 52 1 06:47.9

33 95 Bob Holland M 66 1 06:52.5

34 512 John Katchiner M 58 1 06:58.3

35 259 Carl Triola M 41 1 07:01.5

36 513 Ivan Garcia M 9 1 07:14.7

Mile MALE


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Empire Runners Club Sponsors

To find out how to become a Club Sponsor visit the club website (www.empirerunners.org, see "Sponsors")

or contact the Sponsorship Director, Shirley Fee, at (707) 328-4745 or [email protected]

Donors

The following have given cash or in-kind donations to the Empire Runners Club of $1,000 or more in value:

Champions

FLEET FEET SPORTS, 111 Third St., Santa Rosa. 707-569-1494 HEART & SOLE SPORTS, 65 Brookwood Ave., Santa Rosa, 707-545-SOLE (7653) TAGLIAFERRI'S DELICATESSEN & CAFE, Novato 415-897-9677 KZST 100.1

The following have given cash or in-kind donations to the Empire Runners Club of $500 to $999 in value

Backers

SIR SPEEDY PRINTING, 707-546-3900 CULLIGAN WATER OF SONOMA COUNTY, 707-545-1330 NORTH BAY PORTABLES, northbayportables.com 707-586-2286 The following have given cash or in-kind donations to the Empire Runners Club of $200 to $499 Allies

ALEC ISABEAU, D.C., Chiropractic Sports Medicine, 707-586-5555 STEPHEN STARKWEATHER, Massage & Hypnotherapy, 707-544-5143 WINE COUNTRY MARATHON/EVENTS WITH SOLE, 707-888-6256 KENWOOD VINEYARDS, 9592 Sonoma Highway, 707-833-5891 CHATEAU ST. JEAN. 8555 Sonoma Highway, Kenwood

Partners in Fitness

The following fitness-related businesses or organizations display the Empire Runners Club Poster or provide ER Club race schedules for the benefit of their clients.

FLEET FEET SPORTS, 111 Third St., Santa Rosa. 707- 569- 1494 HEART & SOLE SPORTS, 65 Brookwood Ave., Santa Rosa, 707-545-SOLE (7653) TRAIN TO ENDURE, [email protected] ., Santa Rosa 707-696-8364

Member Discounts

The following businesses or organizations offer discounts of at least 10% to Empire Runners Club members

ATHLETIC SOLES, 49 Petaluma Blvd N., Petaluma, 707-763-0700 HEART & SOLE SPORTS, 65 Brookwood Ave., Santa Rosa, 707-545-SOLE (7653) MIKE WINTERS CUSTOM SECURITY & SOUND, 707-544-7525 M-tronix@sbc global.net 3D FITNESS, 707-495-0509, [email protected]



THE EMPIRE RUNNER JUNE 2010 PAGE 11

SummerTrack Series

at Piner High School1700 Fulton Road, Santa Rosa

2010 Empire Runners Club All-Comers

Starting Time

The first event

starts at 6:30 p.m.

Order of Events

• Mile Run

• 100 Meter Dash

• 800 Meter Run

• 200 Meter Dash

• 400 Meter Run

• One of the following:

- 3000 Meter Run (6/15 & 7/27)

- 2 Mile Run (6/29)

- 5000 Meter Run (7/13)

- Distance Medley Relay (8/10)

• 4x400 Meter Relay

Benefits Piner High School Cross Country Team

Directed by the Empire Runners Club of Sonoma County

Meet Dates

Tuesday, June 15

Tuesday, June 29

Tuesday, July 13

Tuesday, July 27

Tuesday, Aug 10

Track

All-Weather

Surface

Entry Fee

$3 for entrants

aged 13-and-

over, $2 for 12-

and-under;

no limit on

number of

events

All ages and levels of ability are welcome. Heats

are separated by ability level and/or age groups.

All finishers (except kids 100 + 200) are timed and

results published in the Empire Runners Newsletter.

Information: John Harmon 707-547-7412

Directions to Piner High School: From 101 or downtown Santa Rosa, take Hwy 12 West

toward Sebastopol. Drive about 3 miles to Fulton Road and take a right. Drive 2.5 miles.

Piner High School is on the right.

Presented by

THE EMPIRE RUNNER JUNE 2010 PAGE 10

TT hh ee EE mm pp ii rr ee RR uu nn nn ee rr ss CC ll uu bb pp rr ee ss ee nn tt ss tt hh ee 33 99 tt hh aa nn nn uu aa ll

SUNDAY, JULY 4TH, 7:30 AM

$5 at

US Mail June 26 Postmark Deadline

On-line July 1st Deadline

www.empirerunners.org No processing fee!

In-store July 2nd 12:00 - 7:00 PM July 3rd 10:00 AM - 6:00 PM Fleet Feet Sports, Santa Rosa

$30 Adults 19 and over

$20 Youth 10 to18

$5 Children 9 & under (cotton T-Shirt)

Race Day July 4th 6:00 - 7:00 AM Plaza Park in Kenwood.

$40 Adults (19 and over) $30 Youth (18 and under)

Store Location & Info Hotline Fleet Feet Sports, 111 Third Street, Santa Rosa 707-569-1494

Online Results www.empirerunners.org

The Empire Runners Club is a 501(c)(3 non-profit community service organization, promoting running as a healthy sport for participants of all abilities. Proceeds from the Kenwood Footrace benefit Sonoma County high school track and cross country programs and the Kenwood Firefighters Association. *********************************************************************************************************************************

******** POSTMARK DEADLINE JUNE 26 ******* PLEASE FILL IN ALL BLANKS AND PRINT CLEARLY *******

WHICH RACE? (must check one): 10K _____ 3K_____

FIRST NAME ______________________________ LAST NAME ____________________________________

SEX: M or F (circle one) AGE ON RACE DAY: ______ DATE OF BIRTH:_____-_____ -_____

EMAIL ADDRESS __________________________________________________ PHONE_________________________

ADDRESS ________________________________ CITY _______________________ STATE ____ ZIP ________

Prices if mailed by June 26: Adults 19 and over--$30/ Youth 10 to 18--$20/ Children 9 and under --$5

Make checks payable to: Empire Runners Club. Mail to: Fleet Feet Sports, 111 Third St., Santa Rosa, CA 95401

AMOUNT ENCLOSED: $_________

NOTICE: This entry and release form is a contract with legal consequences. Read it carefully before signing. I know that running a road race is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I also assume any and all other risks associated with running this event including, but not limited to, falls, contact with other participants, the effects of the weather, and the conditions of the roads, all such risks being known and appreciated by me. Knowing these facts, and in consideration of your accepting my entry, I hereby for myself, my heirs, executors, administrators or anyone else who might claim on my behalf, covenant not to sue, and unconditionally waive and release and discharge the race officials, volunteers, and any and all sponsors including any and all of their agents, employees, assigns, or anyone acting for or on their behalf from any and all claims or liability for death, personal injury or property damage of any kind or nature whatsoever arising out of, or in the course of, my participating in this event whether same be caused by negligence or fault. This release and waiver extends to all claims of every kind or nature whatsoever, foreseen or unforeseen, known or unknown. Signature_______________________________________ (Signature of Parent or Guardian REQUIRED if under 18) Date____________________

The 34th Annual Salmon Creek

Beach Runs August 1st 2010

Sunday 10:00 am

Course descriptions… There are two events: The main event 5-Mile race, and a 2-Mile fun run and walk. Both events start at the same time, are out-and-back on the beach, and have a self-monitored turn-around point. You choose where you want to run on the beach – and have some say in whether or not your feet get wet! Awards and Grand Prix… There will be awards to the overall male and female winners of each race and divisional awards in the 5-Mile race only. Empire Runners Grand Prix points are awarded for both the 5-Mile and the 2-Mile race this year. Following the Run… There will be a potluck brunch after everyone is done running. Bring something to share and your own plastic/paper-ware (there will NOT be a BBQ). Please note that according to the California State Parks – “NO DOGS and NO FIRES are allowed on Salmon Creek Beach due to the protection of the snowy plovers, listed under the Federal Endangered Species Act as a threatened species.” Directions… Go West on HWY12/Bodega Hwy. Turn/merge right on CA Hwy 1 and go through town of Bodega Bay. Continue about 1.5 miles North of town and past the Salmon Creek Ranger Station. Park in lot on the left and at top of cliff. Down the steps to the beach for registration, running, eating, and playing. Registration now open… Register online at www.empirerunners.org, give cash to E. J. Bohn, or register on the morning of the race. Entry for either race is $5 for Empire Runners club members and $10 for guests.

For more information… This event hosted by the Bohns. Contact E. J. Bohn by phone at 537 – 0513 (before 8:00pm) or by email at [email protected]

July 2010Sun Mon Tue Wed Thu Fri Sat

27 28 29 30 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 31

10M at medium pace8:00a Trail run,

Parktrail Drive at Summerfield Drive

6.5M at 7:30 pace7:00p 1932 Yolo

Court, SR

6:30p All-Comers Track Meet, Piner HS

5:30p Fleet Feet shoe store, 3rd St., SR

3M at comfortable pace5:30p Howarth Park

6:30p Friday Dash & Drink, Athletic Soles, Petaluma, 4-6M casual run

Race: Angel Island 8K, Tiburon8:30a Welcome New Members Training Run, Railroad Square, SRCoffee after!

ERGP Race: Kenwood Footrace 10K & 3K, 7:30 a.m.

6.5M at 7:30 pace7:00p 1932 Yolo

Court, SR

3x1600m at 5K GP; jog 800 after each5:30p Interval

workout, 3390 Princeton Drive, SR


7M at comfortable pace5:30p Howarth Park


8:30a Welcome New Members Training Run, Railroad Square, SRCoffee after!

9M at medium pace8:00a Trail

run,Parktrail Drive at Summerfield Drive

6.5M at 7:30 pace7:00p 1932 Yolo

Court, SR



Newsletter Deadline: Jerry Lyman, Editor11.5M total with 3.5M at strong pace5:30p Howarth Park



Race: Napa-Sonoma Half-Marathon, Napa14M at medium pace8:00a Trail

run,Lawndale Trailhead off Lawndale Road in Kenwood

6.5M at 7:30 pace7:00p 1932 Yolo

Court, SR

Lawn Relays/Repeats: 6 x 5005:30p SRJC Lawn

along Mendocino Avenue


6M with 10x30sec. at strong pace5:30p Howarth Park7:30p Club Meeting, MV

RT Pizza



10M at medium pace8:00a Trail

run,Parktrail Drive at Summerfield Drive

6.5M at 7:30 pace7:00p 1932 Yolo

Court, SR



7M at medium pace5:30p Howarth Park



Empire Runners Club PO Box 4241 Santa Rosa, CA 95402

If your Dues are Due! Renew On-Line at www.empirerunners.org and click on “membership”

MARK YOUR CALENDAR!

Sun Jul 4 Kenwood Footrace – 3K and 10K – 7:30am, Kenwood

Tue Jul 13 Summer Track Series Meet #3 – 6:30pm, Piner HS, Santa Rosa

Thu Jul 15 Newsletter Deadline – Jerry Lyman Editor ([email protected])

Thu Jul 22 Club Meeting – 7:30pm Round Table Pizza – Montgomery Village

Sat Jul 17 Legends of the Redwoods 5k & 10K – 8:30am, Ukiah CA

Tue Jul 27 Summer Track Series Meet #4 – 6:30pm, Piner HS, Santa Rosa

Sun Aug 1 Salmon Creek Beach – 2M and 5M – 10:00am, Salmon Creek State Beach

Tue Aug 10 Summer Track Series Meet #5 – 6:30pm, Piner HS, Santa Rosa

2010 CLUB OFFICERS

President Nate Koch 707 237-1043 [email protected]

Vice President Dale Peterson 707 569-9859 [email protected]

Secretary Paul Berg 707 823-2135 [email protected]

Treasurer John Harmon 707 575-0847 [email protected]

Permits & Insurance Jerry Lyman 707 527-9020 [email protected]

Membership Gil Moreno 707 546-9142 [email protected]

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

Student Grant Fund Alec Isabeau / Bob Finlay 707 527-0673 / 707 544-2251 [email protected] [email protected]

Website Chris Mason 707 765-1228 [email protected]

Fleet Feet Grand Prix Czar Bob Rogers 707 539-7391 [email protected]

Race Coordinator Jerry Lyman 707 527-9020 [email protected]

Sponsorship Administrator Shirley Fee 707 544-5318 [email protected]

Editor Nate Koch 707 525-1329 [email protected]

Editor Chris Mason 707 291-5797 [email protected]

Editor Dale Peterson 707 569-9859 [email protected]

Editor Jerry Lyman 707 527-9020 [email protected]

http://www.empirerunners.org/

Documents

KENWOOD FOOTRACE SUNDAY JULY 4TH - … · 1. Hit the Road Jack - 6/6 2. Tahoe Relay - 6/12 3 Empire teams competed 3. Fitch Mountain - 6/13 Tori Meredith reported 3 fewer participants