The RUNDOWN - Tidewater Striders

The RUNDOWNThe RUNDOWNAugust 2009 Edition

Monthly newsletter of the TIDEWATER STRIDERS Running Club. One of the nation’s largest running organizations.

Upcoming Events

Saturday, August 8ASYMCA Mud Run

Saturday, August 15Strider Mile and Picnic

Saturday, August 15Rundown Deadline

Saturday, August 22Blasters Cove 8K & 1 MileSaturday, August 29

ECSC 5kSunday, September 6

Rock N Roll Half Marathon Saturday, September 12

Wounded Marines 5KSunday, September 20

All Access 5kSaturday, September 26

Neptune Festival 8K

Member of

Summer Series at Norfolk Botanical GardenGreat Times on Hot Summer Nights in Norfolk

The RUNDOWN - August 2009

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ContentsStriders Service Directory. . . . . . . . . 2President’s Corner . . . . . . . . . . . . . . 3Notes from the Editor . . . . . . . . . . . . 3Treasurer’s Report . . . . . . . . . . . . . . 3ADOPT-A-TRAIL . . . . . . . . . . . . . . . 4Discount - RW . . . . . . . . . . . . . . . . . 4BOD Minutes . . . . . . . . . . . . . . . . . . 6J& A present Blue Moon Wicked 10k 6New Energy . . . . . . . . . . . . . . . . . . . 7Summer Series Week 1. . . . . . . . . . 7

Recipe Corner . . . . . . . . . . . . . . . . . 8SUMMER SERIES II . . . . . . . . . . . . 9For Fellow Geezers and Geezer Wan-nabes . . . . . . . . . . . . . . . . . . . . . . . 11WELCOME ABOARD! . . . . . . . . . . 12Tidewater Striders Training Sites . 132009 Running Grand Prix Standings 14The Athlete’s Kitchen - Sports Nutrtion News from the ACSM . . . . . . . . . . 16Newsletter Stuffi ng . . . . . . . . . . . . . 17Lower-crossed syndrome… . . . . . . 17Allen Stone Memorial Events . . . . . 18Not Your Typical Trail Run . . . . . . . 21Run for the Homefront . . . . . . . . . . 22Striders on the Road. . . . . . . . . . . . 23Striders Tweet. . . . . . . . . . . . . . . . . 26RUNDOWN Ad Rates. . . . . . . . . . . 26Annual Strider Picnic . . . . . . . . . . . 282009 Running Grand Prix Events . 28

Board Of Directors Offi cers:Rich Hildreth, President (481-9027) [email protected] Tyler, VP(423-0256)[email protected] Rodier, Secretary (377-1269)[email protected] Edwards, Treasurer (717-0259) [email protected] cers are elected by BOD from BOD and serve 1 year terms from January thru December.

Board Members thru Dec 2009Gene Bachman (467-0898)[email protected] Dan Edwards [email protected] Levitin (583-2456)[email protected] Phelan (681-0248)[email protected] Sherwood (406-1247)[email protected] Tyler [email protected] Members thru Dec 2010Bob Brunner (340-2068) [email protected] Hildreth (481-9027)Mike Mitchell (214-5582) [email protected] Patterson(406-0077)[email protected] Reade (717-8774) [email protected] Rodier (377-1269)[email protected]:Adopt-A-Highway: Rich Hildreth*Advisory: Mel Williams (531-9220) [email protected]: Bethany Sanchez (471-8233)Awards: Mary Beth Marshall (482-2304)Banquet: Dwight Kane (547-4014)[email protected]: Dan Edwards*Community Service: Chris Catoe (425-6556) [email protected] & Bylaws: Mel Williams (531-9220) [email protected]: Curt Aasen (622-1911) [email protected] Prix: Running: Bob Brunner * Triathlon: Mike Mitchell*

Walking: Lori Sherwood * Youth: Angelo Celesia [email protected] Marketplace: OPENMembership: Cathi Reade (Updates and Inquiries)(717-8774) [email protected] Patterson [email protected]: TBAPhotography: TriDuo.com (623-0892)[email protected]: Nick May (426-6167)[email protected]: OPENPublicity & PR: Jean Phelan*Race Committee Co-Chairs: Rick Brown (499-5506) [email protected] Edwards*Scholarship: Dan Edwards*Social: Cathi Reade*Teams: Chairperson - Bob Brunner* Senior Men’s- Mel Williams (531-9220) [email protected] Master / Senior Women - Sheri Segal Women Open-Colleen Pak 481-4608 Men Open-John Adams 289-5676 [email protected] Men Masters-Tommy Nesson* Triathlon -Gene Bachman* Walk -Steven Shapiro [email protected] Youth - Angelo Celesia (288-7715) [email protected]: Mike Mitchell*Volunteer: Goody Tyler*Walking: Cindy Williams [email protected] Programs: Chair -Dan Edwards* Coach -Angelo Celesia [email protected] Race Hotline UpdatesMike Robinson (627-1500)[email protected] Site CommitteeChair: Tommy Neeson*Web Site Manager: Steve Speirs (478-6403)[email protected]

*Board members contact information is not repeat-ed next to their committee assignments. Please see their BOD listing for contact information.

Striders Service Directory

The RUNDOWN is published monthly by the Tidewater Striders, a non-profi t educational and recreational organization for running, walking and triathlon enthusiasts in the Tidewater Virginia area. Opinions expressed in the RUNDOWN are not necessarily those of the Editor or the Tidewater Striders Board of Directors.

AD rate info is on page 26

Deadline: 15th of every month

The RUNDOWN - August 2009 - Issue Number 401Tidewater Striders, P.O. Box 2121, Chesapeake, VA 23327-2121 or newsletter@Tidewater Striders.comDeadline is the 15th of every month, may be earlier during the holiday seasons.Letters and Comments are appreciated, please send to [email protected]


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President’s CornerWhen you read this, hopefully there will be a new water fountain installed at the parking lot just inside First Landing State Park at the 64th St. entrance. Frank Rodriguez, a strider member who also is a leader in a group calling themselves a Meet up Group and/or Virginia Beach Runners had called the park to complain about the water fountain there (that I understand had been originally paid for by the Striders). He spoke with a Park Ranger who explained that they didn’t have suffi cient monies budgeted to cover the expected $5,000 cost to replace that water fountain. He was told that if runners could raise half the money, the Park could afford to replace the fountain.

I’ve written about my affection for First Landing State Park before, as you probably recall. I run there three times a week and also walk my dog there. Further, if you don’t know or remember, the Striders also paid for a bridge over a very low lying area on the Long Creek Trail as well as a Broad Bay overlook in the mid 1990s. We also volunteer to maintain Long Creek and Osprey Trails.

Given that, we told the Park Ranger, Bruce Widener that we’d pay for the fountain right away. The Park went out for prices, and ordered a new concrete fountain that is frost free and will be accessible 365 days a year. It should be installed within a week of you reading this note.

However, we need and hope to receive from you help in paying for the fountain. It should benefi t a huge number of you, but it wasn’t in our budget and we really need to replenish as much of the funds as we can. Thus please consider contributing some money towards this cause, particularly if you use the main trail in the park.

We used to take August off. It’s too hot to run. However, this year the weather’s been beautiful so far and we’ve got a full schedule with some big races. The Mud Run is on August 8, the Strider Mile is on the 15th, followed by the annual picnic, a new race the Blaster’s Cove 8K is on the 22nd and the ECSC 5K, one of the most popular 5Ks of the year is on the 29th.

See you at the races,Rich Hildreth

Jun-09Income

Club Race: ERR 9,122.40 ERC 3,138.75 Interest 31.15 Marketplace 20.00 Membership 1,035.00 Newsletter 212.23 Total Rev 13,559.53

ExpensesClub Races 4,517.20 ERR 2,722.12 All Access 5K 1,500.00 Strider Mile + Postal RW 295.08 Comm. Svc 38.90 ERC 35.41 Gen’l Ops 227.25 Newsletter 1,503.80 Scholarship / T-Trot 939.00 Social 55.00 Teams 54.00 Youth Dev. 95.00 Total Exp 7,465.56 Net Income 6,093.97

Account Balances 30-Jun-09

BankofAmer Checking 9,799.84 Bank of Amer MonMkt 42,453.98

Restricted:General Operations 18,212.24 Scholarship-General 48,564.81 Scholarship-Bashara 33,641.24 Scholarship-PSEdw 14,668.16 Youth 6,068.57 Schwab Donation Acc’t 8,575.55 Total - Restricted 129,730.57 Total - All Accounts 181,984.39

Treasurer’s Report

Notes from the EditorThere are just a few months left until the presses stop for the snail mail Rundown. We do need membership input on what they would like to see in the e-Rundown. Currently the e-Rundown is identical to the printed version of the Rundown.

Enjoy the many fun races in August from the Mud Run (yes lots of sand too) to the ECSC 5k, one of the most popular events at the beach.

See ya at the races,Ada [email protected]


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TIDEWATER STRIDERS 2009 RACE SCHEDULE 15-Aug Striders Mile Mile/Strider Picnic Tallwood HS Steve Durrant [email protected] 22-Aug Blasters Cove 8K & 1 Mile Ft Story Anthony Bozarth [email protected] 29-Aug ECSC 5K WT VB Boardwalk Chris Bell 373-0693 [email protected] Rock N Roll Half Marathon ** Half Marathon Virginia Beach Elite Racing www.rnrhalf.com12-Sep Wounded Marines 5K 5K Regent Univ. Virginia Beach Tim Crowley 392-1434 [email protected] ODU Acc’tg Dept. 5K Norfolk ODU Randy Spurrier [email protected] ALL ACCESS 5k 5k VB Amphitheatre Ryan Conrad and Dan Edwards [email protected]/[email protected] Neptune 8K 8K WT VB Boardwalk Brian Sagedy 498-0215 [email protected] St Mary’s 5K 5K - 1-Mile Ft Story Sonja Basisic 622-2208 X331 [email protected] All American Beach Ford 5K & 1-Mile Kingston Elem SchoolKara K. Minson 438-1864 [email protected] Thaila Elem 1-Mile Thalia, VB Beth Matthews [email protected] Susan Komen 5K & 1-Mile WT Atl & Bdwalk VB Karen Zablocki 490-7794 [email protected];[email protected] ODU Acctg 5K 5K Norfolk ODU Randy Spurrier [email protected] I Need a Lighthouse 5K Fort Story Jennifer Reich 615-1285 [email protected] Race for Breath 5K WT VB Boardwalk Cathi Reade [email protected] OBX Marathon** Marathon WT / Lin-Mark OBX, NC 14-Nov 1-Hr Postal Racewalk 1-Hr on Track Tallwood HS Steve Durrant [email protected] 26-Nov Turkey Trot 10K & 1M WT Mt Trashmore Dan Edwards 495-3551 [email protected] Jingle Bell Run 5K WT Old Dominion Univ Angela Courtney 456-1119 [email protected] Army-Navy 10K Ft. Story Ft Story MWR [email protected] Santa Shuffl e 5K WT Old Towne Ports Jeannie Martin 488-9161 [email protected]/9/10 Distance Series 10-20K WT Ft Story Dan Edwards 495-3551 [email protected]/30/10 Distance Series 15-25K WT Ft Story Dan Edwards 495-3551 [email protected]/13/10 VA is For Lovers 14K VB Amph J & A Racing http://www.vifl 14k.com2/20/10 Distance Series 20-30K WT Ft Story Dan Edwards 495-3551 [email protected]

**Non-Strider event but some support provided by Tidewater Striders

ADOPT-A-TRAILVOLUNTEERS

July 12, 2009On July 12, 13 Striders cleared and cleaned Osprey and Long Creek Trails. As a result, the trails continue in good shape and remain a favorite for runners and hikers. A special note of thanks and appreciation to the following for their time and hard work:

Amiele BarakeyDick Brothers

Chris Catoe* Bob Curtain, Jr.

Mike Daniels Preston Fitzgerald

Susan Hall Barbara Hall Darcy Mahler Ryan Mullinar

Ed Rucka Barbara Stark

Jim Stark Coordinator*

VOLUNTEERS

NEEDED Tidewater Striders will be manning a booth for Rock & Roll Half Marathon at the Virginia Beach Convention Center on Friday & Saturday, September 4th & 5th. Hours for Friday are 12 to 7 & Saturday 9 to 6. If interested in volunteering, please contact Jean Phelan at [email protected]. No experience required.

Discount - RWDear Fellow Striders:Please be advised that Runner's World monthly magazine is now available for a 3 year subscription for $30 to both new and old subscribers. Please also be advised that if you are currently a subscriber up for automatic annual renewal, you will be charged $25.94 for one year, unless you convey your knowledge of this 3 year, $30 option. Please call 1-800-666-2828 to change a recent re-subscription or if you plan to renew in the near future. How long this new option is available is unknown.Caveat emptor, Jim Coleman

BriefsEvery weekend and almost every day there are Striders volunteering and racing all over Hampton Roads and beyond. After a race or volunteer activity, take a few minutes and write a brief report and e-mail to [email protected]. Share your news with the membership.

To the left is Mike Nestor at the fi rst week of the Summer Series.


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Rich Hildreth called the meeting to order at 6:30pm at Virginia Beach Neptune Festival Offi ce. All board members were present except Steve Patterson and Cathi Reade. Guests included Dwight Kane.

Minutes for May meeting were passed as amended.

President’s Report:Rich reported that the ERR 10k was a big success and thanked all that assisted. A special thank you was extended to Brian Sagedy.

Treasurer’s Report:Dan Edwards presented the May fi nancial report.

Old Business: Strider Website:Tommy reported that Steve Speirs now has a clear picture of what we would like to have modifi ed / updated. Tommy requested that all ideas and requests be sent to him concerning the website changes. Three specifi c requests were stated; ease

of navigation, archive older race results, contact information more prominent. A motion was presented that 20% of the advertising revenue generated from the strider website be a commission for the Webmaster. Motion passed 10-0.

New Business:Dan presented a proposal for the striders to provide funds management for Race for Breath. A vote will take place during the July meeting.

Strider Picnic will be held on Aug 15 after the Strider Mile. Two locations are being considered, Lake Christopher and the Dam Neck offi cers Club.

A replacement race (for the Women’s Distance Series) will not be added to the golden runner race selection.

Committee ReportsRace Committee:Dan requested assistance for the CHKD June 13 race.

TIDEWATER STRIDERS BOARD OF DIRECTORS MEETINGMinutes for June 1, 2009

July will be a busy month with the Tuesday night summer series and Saturday events.

The city of Virginia Beach has provided a grant of $1300.00 to market the “All Access 5k” event in September.

The Striders planned Halloween race will be canceled due to a large running event being planned by J&A racing and backed by the city of Virginia Beach.

Grand Prix Bob Brunner is now the contact for the running Grand Prix.

Teams:We had twenty members run for the Striders team competing against the Peninsula Track Club at the ERR. The Striders won the event. The two clubs will try to schedule an event every quarter at alternating sites.

Meeting was adjoined at 7:53pm

Sharon D. RodierSecretary

Jerry and Amy Frostick, owners of J&A Racing, have added another world-class race to their portfolio. The fi rst annual Blue Moon Wicked 10k will be held Halloween weekend at the Virginia Beach Oceanfront and is expected to draw thousands of runners.

Virginia Beach, VA – July 16, 2009 – The Blue Moon Wicked 10k, from J&A Racing, the same company that brings the Shamrock Sportsfest to Virginia Beach, will be held at the Oceanfront on October 31, 2009. This race is expected to bring approximately 5000 runners to the beach for a fast and festive 10k with a costume contest, a “Monster Mile” one-mile run, and a beach barbeque after party that J&A Racing is known for.

“We’re very excited about this race and think it has a lot of potential to grow just as Shamrock has,” says Jerry Frostick co-owner of J&A Racing. “We love putting on fun, themed races and think Halloween is a great time for people of all fi tness levels to come out, be festive and have a blast while promoting health and fi tness. We’re going to see people out there running for fun in

Race Directors of Yuengling Shamrock Marathon Announce Addition of New Halloween Race - Blue Moon Wicked 10k

full costumes as well as veterans vying for their age group titles. Virginia Beach has the perfect resources; a boardwalk, gorgeous beach, hotels, and great restaurants. It doesn’t get much better!”

Keeping with their philanthropic mission, donations will be made to A Dolphin’s Promise; a non-profi t organization working in partnership with the City of Virginia Beach to raise one million dollars for cancer research and to help save and protect marine life. “We always like to give back to the community and support causes that are close to our hearts. We consider ourselves fortunate to be able to donate funds due to the success of our races and the generosity of our volunteers and runners,” says Amy Frostick co-owner of J&A Racing.

The Blue Moon Wicked 10k will start at 8:00 a.m. on Atlantic Avenue and 18th Street and end on the beautiful Virginia Beach Boardwalk at 18th Street. The Monster Mile begins at 10:00 a.m. and will start and fi nish the same as the 10k. The beach barbeque after party with food

from Beach Bully and Blue Moon beer will end at 1:00pm.

For additional information on the Blue Moon Wicked 10k, contact J&A Racing or visit wicked10k.com. About J&A Racing, Inc.:The owners of J&A Racing, Amy and Jerry Frostick, began their careers as race directors in 2000 when they took over the Shamrock Sportsfest. In the past 9 years, The Yuengling Shamrock Marathon, Half-Marathon and 8K has grown from 3,000 runners to over 23,000 runners in 2009 to make it one of the most popular races in the country. Since then, they have added the Valentine’s Day themed Virginia is For Lovers 14k & 1.4 mile at the Verizon Wireless Amphitheater and the Blue Moon Wicked 10k at the Virginia Beach Oceanfront to their race portfolio. Contact:Amy FrostickJ&A Racing, Inc. 757-412-1056http://www.wicked10k.com


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New Energy Tidewater Striders Youth Running Group

Coach: Angelo Celesia [email protected] 288-7715http://tidewaterstriders.com/new_energy.html

Youth Grand Prix ScoringPoints for the Top Five Finishers in Each Race’s Age Groups

1st - 10 Points

2nd - 8 Points

3rd - 6 Points

4th - 4 Points

5th - 1 Point

Grand Prix Age Groups: 6 & Under, 7-8, 9-10, 11-12, 13-15Age Groups for Some Races May VaryTop Point Getters will be recognized with End of year Awards

Eligibility:Tidewater Strider Member by End of SeriesNote Youth Memberships, 1 Yr $10, 2 Yr $15Must participate (not score) in a minimum of 5 Youth Grand Prix Events)

2009 Youth Grand Prix Schedule

Sat. August 15th Strider Mile @ Tallwood High SchoolSun. October 4th Thalia MileSat. October 10th Beach Ford All American Mile @ Kingston ElementaryThu. Nov. 26th Turkey Trot MileSat. Dec. 12th Santa Shuffl e Mile

The blue New Energy uniforms are becom-ing a common site at local events. Here, New Energy Runner, Erin McMullan, is tak-ing fi rst place in her age group at the We Build People 5k on Independence Day at Mount Trashmore.

Summer Series Week 1Beautiful weather brought out 311 runners/walkers for the fi rst of the Summer Series, the Countdown 4 miler. A good time was had by all, 75 pizzas, watermelons & bananas, soda & an adult beverage was enjoyed after the race. Random gifts courtesy of Running Etc., Elite Racing and Tidewater Striders were distributed (thrown out)?

Summer Series I Volunteers

Sue EdwardsRosanne HinshawCaroline Simmons

Betty BrothersDick BrothersDan EdwardsEvie Foster

Joan GustafsonJeannine Jones

Ron JonesJohn KurzerJulie KurzerJohn MillinerRyan Milliner

Steve PattersonJean PhelanCathie Reade

Katie SackMike Simmons

Thomas SimmonsJay TaylorJan Yerkes From top to bottom are George Riggs and

Anne Reineer and Natalia KUhn


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Recipe Corner

I invite you to send me your favorite recipe to “make-over” if you would like or to fi nd out how nutritious it might be. E-mail me at wearefi [email protected] or send by snail mail to 824 Etheridge Avenue Norfolk, VA 23502. Sharing recipes can be as informative as sharing our tips on running which can be a valuable re-source for those that are new to our sport. Experience is what we can pass on to others and that includes FOOD recipes!

by Sheila Bailey, RD - Nutritionist ACSM Health / Fitness Instructor Certifi ed Adult Weight Management - wearefi t.net

Now, that summer is here, quick, easy meals are in demand so you can spend some time outdoors. If you have also planted a garden hopefully you have included some herbs.

Herbs are easier to grow than vegetables and can also be grown in your kitchen if you have a place near a window to put them. Recent studies suggest that spices and herbs may play a protective role in food safety by reducing the growth of dangerous bacteria. For example, cloves, cinnamon, thyme, oregano and rosemary function as antibacterial agents when added to foods. When used in a marinade, spices and herbs can also reduce the effect of carcinogens that form when meat is grilled. Some ideas: chicken with rosemary, beef with thyme or marjoram, green beans with dill, oregano, tarragon or thyme, sweet potatoes with cloves, nutmeg, cinnamon or ginger. Try some thyme, tarragon, parsley, or chives in your next omelet. Fresh herbs can be added to poaching liquid when making chicken salad and shrimp. Here is a recipe I have made for many years, and just recently tried it with some fresh rosemary. It was very good but be careful how much you add due to rosemary’s strong fl avor.

Un-Fried Chicken with Rosemary Serves 83 pound broiler chicken pieces1 cup Kellogg’s Corn Flake Crumbs ½ cup Italian Salad Dressing 1 tsp. Fresh Rosemary, cut into small pieces Remove skin from chicken and marinate overnight in Italian dressing.Pour Kellogg Corn Flake Crumbs in a small bag with the rosemary. Add chicken pieces on at a time to coat. Place on baking sheet lined withfoil and bake at 350 degrees for 1 hour.

Nutrients per ServingCalories 311 Protein 37 g Carbohydrate 11 g Fat, total 12 g Sodium 326 mg Iron 4 mgCholesterol 119 mg Calcium 22 mg

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At the Random Relay from top to bottom are Brian Brown and Sandra Foster. Tom-my Nesson and Jeremy Clover lead out the pack in the fi rst leg of the relay.


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Betty BrothersDick Brothers

Jim DareKathy NashTim CapaldoSteve DurrantDan Edwards

Gene EdwardsSue EdwardsEvie Foster

Charlyne GibsonJohn Gresock

Dianna Hinshaw

Dixie LevinskyRob LevinskyBee McLeodJohn MillinerRyan MillinerKevin MurphyJean Phelan

Patricia RiggsGoody Tyler

Sherry L. WhiteCindy WilliamsMel WilliamsJan Yerkes

Summer Series II Volunteers

SUMMER SERIES IITuesday, July 14th turned out to be another beautiful night at the Gardens. Over 200 runners/walkers participated in the 2K Random Relay. New this year was the 2 person walking teams & young youth runners.

The Flemmer family enjoys some post race beverages to cool off after the 2k Random Relay.


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Weekly Workouts/Group Runs from our Store Tuesday 5:30 pm: TRACK

Thursday 5:30 pm: TEMPO Saturday 7:30 am: GROUP RUN

ALL Levels ALWAYS Welcome!!!

Have you started training for the ROCK ‘n’ ROLL Half?

It’s time! We have beginner & intermediate training plans available

Join us every Saturday at 7:30 am for group runs ALL levels and paces are welcome!


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Here’s the latest on Cokey Daman, the guy who set the bar for the rest of us.

He lives alone but it’s less than ½ a mile from his son Frank’s house by the Kempsville Greens golf course. His apartment is located in a complex called, The Commons at Princess Anne, and is next to the BP gas station at the corner of Princess Anne Road and Baxter Roads. Address: 4924 Princess Anne Road, Apt 216, Virginia Beach, VA 23462. Phone 233-7203.

He’s showing his 91 years, but still carries on a great conversation. He’s an avid reader of the monthly Rundown and complimented me on the past racewalking articles I’ve submitted. I’m concerned when the newsletter goes 100% electronic next year, and if nothing else, intent to make and deliver him a copy of mine each month.

We talked about his running days, when I was in my 40s and he was in his 60s, and how I always used him as my target, but more often than not did not fi nish ahead of him. He confi rmed that he was the fi rst Walk Chair for the Striders (1988-89). Interestingly, he became interested in

racewalking by reading about it and then doing it. This occurred during his 70 – 74 years of age period when he set racewalking age group records in the 1500m & 5K races at the National Senior Games in 1989. In 1991 he broke his old record in the 1500m. His times are no longer the current records, but they’re still in the top 10 for both events. I reminded him that he still holds the National Masters USATF 50K Race Walk record for the 70 – 74 A/G that he set in 1989 (6:18:14). He showed me a picture of himself taken on the awards stand at Hayward Field, Eugene, OR, (date unknown) where he had won a World Veteran Athletes Racewalk Championship, but the details of the race distance and competitors have been forgotten.

Interestingly, at age 75, he returned to running full time and still holds 8 current age group Virginia Road Running records that he set from age 75 through 85.

He no longer runs, but told me he still does some walking (not racewalking) to stay in shape. He has good days and some not so good days. He wasn’t feeling too good yesterday when I called him, but was

feeling fi ne when I called to today to see it he’d like me to come by. He is not the lean tough competitor that he was before, but it’s great to see that he is doing so well. He says his goal is to reach 100 before he leaves this life. I’d say his odds look favorable at this time. I plan to maintain contact with him. I’m sure he’d really like to see others – so please forward this to any and all that you think would be interested.

For Fellow Geezers and Geezer WannabesThis article is a compilation of e-mails from Chris Catoe and Steve Durrant

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Membership Expires Next Month If your name is on this list, your membership is due to expire in September 2009. You may renew online at Active.com or mail in the application on the back inside page of this newsletter. Note that this is a new application effective June 2009.John L. AdamsJaye S. AdkinsPatty AdkinsJoy A. AdkinsJoel A. AdkinsSonya AnsarovVince AnsarovSheila W. BaileySarah BakerThomas J. BooseJill N. BroomeEli CarmeliSherry O. CelesiaAngelo CelesiaNancy M. ChapmanJennifer CowellColin DewyeaThad H. DoumarCourtney R. DoyleSusan EdwardsChristopher D. FloodBilly R. GarlandPaula GrahamKenneth C. HartfordNancy H HeelyTony HeimerNicholas L. HenneyJohn S. HooverNancy P. JonesTessa K. JonesRichard A. JorgensonJames M. KinzelJeannine A. KinzelJohn E. KnightMark K. Lakey

Lee LaMonicaJennifer LeffewVirginia A. LisenbyBill MagnanWerner MangoldJennifer McCafferyDavid NanceDorian G. NewtonJudy PaschallAnne ReinerMarcus RobbinsBeverly RoseMichael RossStephen RowanSteven I. ShapiroElisha SivilsVickie SmithFrank StapanowichBethany StapanowichDoug StreitKatie StreitAlix StreitDoug StreitSarah StreitTerence S. ToatleyThomas Vizioli, Jr.Tom WeeksSharon Z. WeeksDoug WilesConnor WilesBrendan WilesFara WilesMelissa WilliamsLaura Williford

WELCOME ABOARD!Chesapeake, VA Christina Pullen David Cadieux Robert N. Davis Phil Pullen Michele Conner Phillip J. Pullen Zac Cadieux Jane N. Lucas Heather Addair Jane L. DavisGilbert, AZ Marla Wills Nathan WillsNorfolk, VA Brittany Nelson Joanne Nelson Kurt W. Nelson Michael Nelson Amy Nelson John Avelis Tony Olcott Ruth Avelis Bill GroeningerPortsmouth, VA Rhonda Double Blake K. LaingVirginia Beach, VA Michele W. Soady Jesse Rodriguez Sarah Anderson Brenda L. Lawhorn Rachel Blair Ryan Malarkey Anthony J. Azzarello Monica Roach Andrew John Arnell April Aralar David Hodge Rhonda Caswell Martin Hine Katelyn Alexis Delaney Samuel Arnell Amanda Meyers


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Location: Group meets at Running Etc, 1707 Colley Ave., Norfolk. Days: Tuesday and Thursday eveningsTime: 5:30 PM.Tuesday workout: 5-8 miles total interval distances range from 400 meters to 1 mile. The workouts are located on a measured Graydon Ave.“street course” in West Ghent. Geared for runners with 5K pace of 5:30 to 9:00 minutes per mile pace.Thursday workout: 6 to 10 miles. Training runs, tempo runs, or depending on a group’s desires, just an easy run. Pace varies from 5:30 to 9:45 minutes per mile.Number of runners: 15 to 30Reason to run with us: Improve your race times by running a structured workout and meet other runners with similar goals.Contact: Running Etc, 627-1500

Tidewater Striders Training Sites Weekday Training

Location: Seatack Recreation CenterCoached Swim Workout by Betsy DurrantDays: Monday & WednesdayTime: 6:30 - 7:30 PMPace: All levels welcome!Reason to swim with us: The only way to improve your swim split is to swim, so join us in the water for a coached workout. The cost is $3 per class; punch cards are available at the front desk.Contact: Betsy Durrant ([email protected])

Location: Running Etc at Virginia Beach, Regency Hilltop Shopping Center, 1940 Laskin Road Suite 308Days: Wednesday eveningsTime: 5:30 PM.Training Run: 4 to 8 miles easy runPace: 7 to 10 minute mileNumber of runners: 10 to 15Reason to run with us: mid week run with a fun groupContact: Mark @ Running Etc, 491-2340

Sources for Group Workouts:Check the websites at www.fi nalkicksports.com and www.runningetc.com for more information on group training.

Walker Training and WorkoutsThe Strider Walkers hold many informal walks with various starting points, distances and paces. If you’d like to be notifi ed of any walks being held contact Cindy Williams at [email protected] to be added to their distribution list.

Location: Visitor’s Center of First Landing State ParkDays: SaturdaysTime: 7:00 AMDistances: Varies. We run from 12 to 20 miles depend-ing on training for marathonsPace: Generally 9:30 milesNumber of runners: Varies. Ranges from 4 to 10Reason to run with us: We run at a pace representa-tive of middle of the pack marathoners and are a diverse group with discussions that include anything. We even discuss politics and religion.Contact: Rich Hildreth @ 481-9027 or 377-4130 [email protected] or Doug Dugroo [email protected]

Weekend Training

Location: Final Kick Sports at Great Neck, VBDays: Saturday morningTime: 7:30 AMDistances: Long run in First Landing State ParkPace: All ability levels and pacesNumber of runners: Anywhere from 30 – 60 runnersReason to run with us: Great social atmosphere with a wide range of ability levels. Contact: Final Kick Sports 757-481-3400

Hampton Roads Runners - HRRThe Hampton Roads Runners is an informal running group designed to give runners in the Hampton Roads area a chance to run, share training advice, and motivate each other. We meet in different areas in Hampton Roads throughout the week.. A number of us run the local races in the area, so a good percentage of the races you can fi nd someone from our group there. We are a very social fun group of runners that like to run with others. We welcome all ability levels and offer more opportunities to meetup as we grow. Our website is www.meetup.com/hamptonroadsrunners

The Tidewater Striders Training Sites column is designed to list training sites organized by Tidewater Strider members throughout the Southside Hampton Roads area. It complements information provided on the Tidewater Striders website. If you want to list a training site, simply forward the information to [email protected] prior to the 15th of the month. Please notify us of any changes.

One Time Training Events may also be listed.


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OPEN FEMALEOPEN FEMALEHUBBARD CHRISTINE 50 10 10 12 12 12 5 106JELLIG JENNIFER 15 15 20 3 50LAFFERTY DANIELLE 12 20 2 32BALL JULIE 10 15 2 25TUBBS LORI P P 20 3 20YORK RUTH P 20 2 20FERTITTA EMILY 8 10 2 18BLUMENTHAL JULIE 8 10 2 18DELANEY NANCY 15 P 2 15ALLMAN TERESA 12 1 12BORKMAN KELLY P P 8 3 8URWIN JULDY 8 1 8KOPECKY DEBORAH P 8 2 8OPEN MALEOPEN MALEGIBSON PETE 50 20 15 15 8 12 5 120SPEIRS STEVE 50 12 12 15 12 P P 6 101CHOREY BILLY 15 20 20 20 P 8 6 83NEESON TOMMY 50 8 P 2 58CARROLL RYAN 20 20 2 40DOAN CALEB 15 15 2 30MARSHALL DOUGLAS 10 10 2 20EDWARDS BILLY 12 1 12GUERRA CHRISTIAN 12 1 12LOMOGDA JOHN 10 1 10MELROSE GRAEME 10 1 10MIDLAND ANDREW 10 1 10SCHABRON ROBERT 10 1 10BRYAN RUFF 8 1 8LEIDING JON 8 1 8FERGUSON EDWARD 8 1 8MASTERS FEMALEMASTERS FEMALEMATHEWSON BARBARA 50 8 8 12 3 78KOPECKY DEBORAH 20 20 15 3 55TUBBS LORI P P 20 12 15 5 47BORKMAN KELLY 15 10 20 3 45DELANEY NANCY 20 10 2 30ARMISTEAD LISA 15 12 2 27EHRMENTRAUT BARRIE 10 12 2 22URWIN JUDY 20 1 20MCALLISTER-MOR KATHLEEN 15 1 15WARE ELIZABETH 15 1 15MEIEROWITZ BARBARA 12 1 12LEWELLYN KRISTA 12 1 12BROTHERS BETTY 10 1 10WILLS KAREN 10 1 10RANDOLPH AMY P 10 2 10SOMMER DEBRA 8 1 8SPEIRS ALLY 8 1 8WRIGHT KATHY 8 1 8O'BRIEN KELLY P P 8 3 8MASTERS MALEMASTERS MALEGIBSON PETE 50 20 20 20 15 20 5 145SPEIRS STEVE 50 15 15 20 15 12 12 6 139NEESON TOMMY 50 15 P 2 65FERGUSON EDWARD 12 8 12 8 8 4 48LOMOGDA JOHN 20 15 2 35ROUNSAVILLE DICKEY 10 10 3 20ADAMS JOHN 10 10 2 20LEIDING JON P 12 2 12HART BILL 10 P 2 10DUFFY JIM 8 1 8UNDERWOOD MICHAEL 8 1 819 & Under Female19 & Under FemaleDEMMERLE AMANDA 20 1 20MITCHAM MADDIE 20 1 20URICK HAILEY 15 1 15RERRAS HELENA 15 1 1519 & Under Male19 & Under MaleDOAN CALEB 20 20 2 40GILLMAN BOB 20 1 20JONES MIKE 15 1 15BORON JOSHUA 15 1 15BOWERS ALEX 12 1 12BORON ZAC 12 1 12JONES SCOTT 10 1 10ORGNON CHRISTOPHER 10 1 10GREMMINGER Mason 8 1 820 - 24 Female20 - 24 FemaleHUBBARD CHRISTINE 20 20 20 20 20 5 100McFIE LAURA 15 1 15


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MIDLAND KATIE 12 1 12MOSTEK CRYSTAL ANN 10 1 1020 - 24 Male20 - 24 MaleMITCHELL MIKE 50 20 20 2 90MIDLAND ANDREW 20 1 20BRYAN PATRICK 15 1 1525 - 29 Female25 - 29 FemaleFERTITTA EMILY 20 20 2 40VERDIRAME CLAUDIA 20 15 2 35PORTER CHRISTY 12 20 2 32ATKINS SHELLEY 15 15 2 30SIVILS ELISHA 20 1 20GERLOFF HANNAH 20 1 20DERNER KATE 15 1 15KING BETH P 15 2 15PALLUCH KATE 12 1 12CONNOLLY CARRIE 10 1 10WARNOCK AMBER 8 1 825 - 29 Male25 - 29 Male CHOREY BILLY 20 20 20 20 15 15 6 110GUERRA CHRISTIAN 15 15 15 3 45CARROLL RYAN 20 20 2 40DOWNS JEREMY 12 12 2 24POPOV ALEXEY 12 12 2 24BRUCKNER MATTHEW 12 8 2 20ACKERMAN BRIAN 10 10 2 20PHILLIPS LAWERENCE 10 1 10LEVY ANDREW 10 1 10HAYDEN EDWARD 10 1 10CLOVER JEREMY 8 1 8REESE RYAN 8 1 830 - 34 Female30 - 34 Female JELLIG JENNIFER 20 20 20 3 60LAFFERTY DANIELLE 10 15 15 20 4 60SIMMONS ERIN 8 12 10 3 30BALL JULIE 15 20 2 35BLUMENTHAL JULIE 15 15 2 30NICHOLSON JESSICA 12 12 2 24WISE DOROTHY 20 1 20ALLMAN TERESA 15 1 15MILLER HEATHER 12 1 12HANLEY-YANIK JENNIFER 12 1 12HODAPP HEIDI 10 1 10CRISWELL SHIRLEY 10 1 10ANSAROV SONYA 8 1 8VAN SLOUN KRISTIN 8 1 830 - 34 Male30 - 34 Male SCHABRON ROBERT 50 15 20 20 20 15 20 6 160RUFF BRYAN 20 12 15 3 47MANNY MARK 15 10 12 3 37EDWARDS BILLY 20 1 20WOODARD BRANDON 12 P 2 12HODAPP HOWIE 10 1 10MALONEY CHIRS 8 1 8POST CHAD 8 1 835 - 39 Female35 - 39 FemaleYORK RUTH 8 10 12 20 20 5 70PAK COLLEEN 20 20 20 3 60CRUMPLER DANIELLE 10 15 15 15 4 55HAGEL SUSAN 12 12 10 12 4 46SLEASMAN HEIDI 20 P 2 20KELLY KRISTEN 15 1 15ROCHA PETRA 15 1 15HOLLERAN THERESA 12 1 12RAFFERTY WENDY 10 1 10EDDY ANGELA 10 1 10PATH MIRIJANE 8 1 8WAILD HEATHER 8 1 8ZOOK JUDY 8 1 8MORRISE DIANNE 8 1 835 - 39 Male35 - 39 Male PHILLIPS DAVID 12 12 8 12 20 5 64FARRELL BRIAN 8 12 10 12 4 42MARSHALL DOUGLAS 20 20 2 40COBB BRIAN 15 15 2 30GROSS CHRISTOPHER 15 15 2 30HARRIS JONATHAN 10 20 2 30PAYNE MICHAEL 20 1 20TOMAYO ROMMEL 10 8 2 18KIRKMAN ROBERT 15 1 15SMITH GREG 10 1 10

2009 Running Grand Prix StandingsThru CHKD RunWalk for the Kids


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JONES DEWEY 10 1 10SEARING JOHN 8 1 8ZOOK DAVID 8 1 840 - 44 Female40 - 44 FemaleARMISTEAD LISA 50 15 15 2 80SPEIRS ALLY 50 20 1 70BORKMAN KELLY 20 15 20 3 55EHRMENTRAUT BARRIE 15 20 2 35DELANEY NANCY 20 12 2 32URWIN JUDY 10 20 2 30O'BRIEN KELLY 8 8 12 3 28RUDOLPH AMY 10 15 2 25ABENIR BELLE 12 12 2 24LEIDING CHRISTINE 10 10 2 20STONE VIRGINIA 15 1 15PRICE MARIE 12 P 2 12McFARLANE CHRISTINE 12 1 12LONG LINDA 10 1 10CONE DAWN 8 1 8FOSTER SANDRA 8 1 8LEE KAREN 8 1 840 - 44 Male40 - 44 MaleSPEIRS STEVE 50 20 20 20 20 15 15 6 160NEESON TOMMY 50 15 10 2 75FERGUSON EDWARD 15 15 15 12 12 5 69GRIESER LIAM 8 8 P 3 45LOMOGDA JOHN 20 20 2 40SCHINDLER CHARLIE P 12 12 3 24TRUE LEE 12 10 2 22DANIELS MIKE 12 1 12KOTTMER MIKE 10 1 10MARTIN STACIN 10 1 10ELDER JON 10 1 10KOETMER MICHAEL 10 1 10CONE JAMES 8 1 8SACKETT LUCK P P 8 3 845 - 49 Female45 - 49 FemaleMcLEOD BEE 50 15 1 65TUBBS LORI 12 12 20 20 20 5 84KOPECKY DEBBIE 20 20 20 3 60SEREX CARLA 15 8 15 3 38JEFFERS JENNIFER 10 8 12 3 30FOREHAND RUTH 8 10 2 18BARGLOF LISA 15 1 15LEWELLYN KRISTA 15 1 15WARE ELIZABETH 15 1 15WHITE SHERRY 12 1 12WILLIAMS MICHELLE 12 1 12NOONAN MARY 10 1 10BAUMANN PATRICIA 10 1 10CUNNINGHAM CAROLYN 8 1 845 - 49 Male45 - 49 MaleBRUNNER BOB 50 8 P 20 P 10 5 88PATTERSON STEVE 50 12 15 2 77ADAMS JOHN 20 20 2 40UNDERWOOD MICHAEL 15 12 12 3 39ROUNSAVILLE DICKEY 20 15 2 35LEIDING JON 20 P 2 20MOORE MARC 20 1 20STARCHER RICK 10 10 2 20BROWN BRIAN 15 1 15RODRIGUEZ MICHAEL 15 1 15DUETSCH BRIAN 15 1 15ROBINSON MIKE 12 1 12PRICE WILLIAM 12 P 2 12O'SULLIVIAN JOHN 10 1 10EDWARDS GENE 8 1 8LANG SCOTT 8 1 8BETHUNE SAM 8 1 8SANDERS FRANK 8 1 850 - 54 Female50 - 54 FemaleSTERN ANN 50 12 20 20 3 102THOMSON EVIE 50 15 1 65NASH KATHY 50 8 1 58SYKES CATHIE 20 15 2 35HEELY NANCY 10 15 10 3 35SNEAD SUSAN 8 12 10 3 30POWER GINGER 20 1 20MCALLISTER-MOR KATHLEEN 20 1 20WRIGHT KATHY 20 1 20PALLUCH LINDA 15 1 15WILLIS KAREN 15 1 15FOX LINDA 15 1 15HULBERT MARY JO 12 1 12LEAR REBECCA 12 1 12WILLS KAREN 12 1 12CELESIA SHERRY 10 1 10


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CALVERT MARY ANN 10 1 10PATTERSON MISSY 8 1 8THOMAS CAROLINE 8 1 850 - 54 Male50 - 54 MaleGIBSON PETE 50 20 20 20 20 20 5 150RANDOLPH TOM 12 12 20 15 4 59FARISS RENE 8 15 10 3 33EBERT DAVE 15 10 2 25WESTFALL TIM "PELVIS" 12 12 2 24BORON MIKE 8 15 2 23VENANZI BRUCE 8 12 2 20HAILE FESSHAYE 15 1 15VAN DERVEER GARY 15 1 15KUETHER BRAD 10 P 2 10STERN ROBERT 10 1 10GREENWOLD BRYON 10 1 10KHAN JAMIL 12 1 12GRESCOCK JOHN 10 1 10HEIMER TONY P P 8 P 4 8PRICE JOHN 8 1 8HULBERT BRIAN 8 P 2 855 - 59 Female55 - 59 FemaleMATHEWSON BARBARA 50 20 20 20 3 110GUSTAFSON JOAN 15 15 20 3 50SOMMER DEBRA 15 12 20 3 47KEALLY MARYANN 12 15 12 3 39PLUM ROSEMARY 10 10 12 3 32MURPHY BARBARA 20 1 20WEEKS SHARON 15 1 15MUSTIN DEBROAH 10 1 1055 - 59 Male55 - 59 MaleBACHMAN GENE 50 15 12 15 15 4 107DUFFY JIM 10 10 12 20 20 20 6 92WITTENBURG SAM 50 10 1 60MURPHY TOM 20 20 15 3 55RANTANEM ROBERT 8 8 8 12 4 36VERDIRAME JOE 15 10 2 25WILLIS JOHN 20 1 20BEATTY DEAN 15 1 15KING RAY 12 1 12GIBSON LES 12 1 12DAVIS DANIELLE 10 1 10WHITE LES 8 1 860 - 64 Female60 - 64 FemaleBROTHERS BETTY 20 15 20 20 4 75KRUGER-WILLIAMS JEANNE 15 20 2 35HALL SUSAN 15 20 2 35STARK BARBARA 20 1 20EARLY KATHY 15 1 15FISHBURNE HARRIETTE 12 1 12HALLEY MARGARET 12 1 1260 - 64 MalePATTERSON MARK 50 12 15 15 10 4 102CELESIA ANGELO 50 15 15 12 3 92HILDRETH RICH 50 8 12 2 70HART BILL 20 20 20 3 60SCUDDER STEVE 50 P 8 P 3 58DICARLO JOHN 20 20 12 3 52TAYLOR JAY 15 8 15 3 38COLEMAN JIM 10 12 10 3 32HIGGINS MALCOLM 8 10 12 P 4 30GREENWELL KENNETH 20 1 20BARAKEY AMIELE 10 1 10CONNELLY RALPH 10 1 10BROWN JIM 8 1 8MANZIE ALAN 8 1 865 - 69 Female65 - 69 FemaleTODY CAROLINE 20 20 2 4065 - 69 Male65 - 69 MaleFITZGERALD PRESTON 50 20 20 8 20 4 118MOSTEK WALTER 50 10 10 20 12 4 102BERRY DOUG 50 15 15 10 3 90MUNDAY JOHN 50 12 12 15 3 89PATTON TOM 50 20 1 70FISHBURNE GARY 15 1 15DEPUE ALTON 12 1 1270 and Above Female70 and Above FemaleELY PAULINE 20 20 20 3 6070 and Above Male 70 and Above Male CATOE CHRIS 50 15 15 15 15 4 110LOUGEE DUANE 20 20 20 20 20 5 100POLINSKI JOSEPH 12 12 20 12 12 5 68RUCKA EDWARD 15 8 2 23JEFFERSON EDWARD 10 8 2 18RATAJCZAK STEPHEN 10 1 10NARCISCO CELESTNO 10 1 10


16

The American College of Sports Medicine (ACSM) is the world’s largest sports medicine and exercise science organization. At ACSM’s annual meeting in Seattle, May 27-30, 2009, over 5,000 exercise scientists, sports dietitians, physicians and health professionals gathered to share their research. Here are a few of the nutrition highlights. More highlights are available at www.acsm.org (click on “news releases”).

Supplements• Many athletes believe protein supplements are needed for building muscle. Yet, a study with college football players indicated no performance or muscle-building advantages from taking recovery protein in the form a commercial supplement as compared to standard food.

• Colorful fruits and berries, including tart cherries, have anti-oxidant and anti-infl ammatory properties. Runners who drank two 10.5 ounce bottles of tart cherry juice for one week before the 192 mile Mt. Hood to Oregon Coast relay race reported less post-race muscle pain than the placebo group.

• Black currants may also help reduce oxidative stress. Cyclists who consumed a pre-hard ride dose of black currant extract (the equivalent of about 1.2 cups of currants), experienced less oxidative stress.

• Research suggests food tends to be more health-protective than supplements. Taking high doses of C (2000 mg), E (800 IU), A (3000 IU), and selenium (200 micro-g) for six weeks offered no benefi ts to trained cyclists in terms of antioxidant effects and suppressing oxidative damage.

• Almonds (and all nuts, for that matter) are a positive addition to a sports diet. For four weeks, elite cyclists enjoyed about 60 almonds a day (~450 calories) prior to meals. They increased their anti-oxidant capacity 43% after a time trial as compared to the group who ate an equal number of calories from cookies. They also improved their time trial distance by 5% compared to the cookie group.

• Just rinsing your mouth with a sports drink may help you run faster! After an overnight fast (13-15 hours without food) and before and during a one hour time trial, 10 trained runners rinsed their mouth for fi ve seconds with a sports drink or a placebo, and then spit it out. With the sports drink mouth

The Athlete’s Kitchen - Sports Nutrtion News from the ACSMCopyright: Nancy Clark MS, RD CSSD, July 2009

rinse, they were able to run 365 meters longer in the hour.

• An effective sports drink needs to be rapidly absorbed. Adding sodium (40 to 165 mg) to the beverage does not signifi cantly slow absorption. (1973)

• Runners who compete in the heat might wonder if they can “hyper-hydrate.” Yes; drinking a sports drink with double and triple the standard amount of sodium contributed to retaining 25% and 35% more water (12 and 17 ounces; 340 and 480 ml) than the standard sports drink.

• About 25% of athletic trainers use pickle juice to treat muscle cramps. Some report 1 to 2 ounces of pickle juice relieves cramps within 35 seconds. The mechanism is illusive because rapid relief must mean that pickle juice empties from the stomach very quickly. Yet, research indicates pickle juice empties very slowly from the stomach.

• “LactAway” is a sports supplement that claims to reduce blood lactate. A study with highly trained kayakers does not support that manufacture’s claim.

• Chocolate milk is a good recovery choice. Cyclists did an exhaustive bike ride, recovered with equal amounts of carbs in chocolate milk or a commercial recovery drink, and then the next day did a time trial. The commercial drink offered no additional benefi ts. Save your money!

• Glutamine is reported to enhance recovery by reducing post-exercise infl ammatory responses. A study that compared a carbohydrate+essential amino acids beverage with or without glutamine taken during and after exercise offered no additional recovery benefi ts.

• Anemia is a problem for many female athletes. Of 153 female soldiers starting basic training, 37% were iron defi cient (serum ferritin <12 ng/mL). The women who took an iron supplement (100 mg ferrous sulfate) improved their two-mile run-times by 86 seconds as compared to the iron defi cient women who were given no iron pills. Low ferritin is associated with feelings of depression and fatigue.

• During endurance exercise, consuming carbs in the form of an energy bar, a gel or a sports drink are all equally effective. That is, they all get burned for energy at a similar rate.

Training• Many youth swimmers spend hours training for relatively short competitive events. A six-week study with 9 to 12 year olds suggests high intensity/low volume training offers the same effects as lower intensity/high volume training (27 vs. 57 km/six weeks)—but in far less training time.

Calories• How may calories are burned when lifting weights? Female subjects burned ~100 calories and the males ~ 210 in the half-hour session with two sets of 10 reps and 8 different exercises. But, if you subtract the calories they would have burned just sitting quietly, they burned only ~70 (females) and ~160 (males) additional calories

• Participants in the Western States 100 Mile Run burned about 15,850 calories in about 27 hours. This averaged about 600 calories/hour. That’s a lot of food!

• Severely obese people may need about 1800 calories just to be alive, and about 3,200 total calories a day. They don’t gain weight just smelling cookies...

Students• Exercise improves learning. Movement and physical activity in third graders has been linked with higher scores on tests involving problem solving. Among college students, those who spend more than three hours/day studying or have a grade point average of at least 3.5 are more likely to be physically active than students who study less and get lower grades.

• While American college students tend to exercise for weight control, fi tness and physical attractiveness, Chinese college students tend to exercise for health and enjoyment—sustainable reasons to exercise!

Women• The Female Athlete Triad refers to the common problem of inadequate calorie intake, loss of menses, and stress fractures. The fi rst line of treatment is increase calorie intake or reduce expenditure by exercising a little less. Strength training can help reduce the risk of stress fractures. Runners with more muscle tissue tend to have higher bone density. Dense bones are healthy bones!


17

Running can do all kinds of good things for the body that improve health. Proper activation of the muscles is necessary for the health of the body’s muscles and joints. Unfortunately, more often than not, muscles are improperly activated and over time that leads to muscle and joint pain and altered running mechanics. When the imbalance happens in the legs and pelvis, it is called “lower-crossed syndrome.

What muscles are affected? Your hip fl exors (in the front) and your hip extensors (in the back) are the primary culprits for the muscular imbalance that causes many problems among runners. The hip fl exors are tightened from activities such as running or from lack of activity and sitting. The hip extensors get continually stretched from the same activities. Posture plays a very important role with those muscles as well as resulting in weakened abdominals that allow the stomach to protrude forward slightly and, thus, reactively tightened back muscles. If there is an imbalance between the muscles in the front and those in the back over time, symptoms of muscle and joint pain start appearing.

How do you know if this is happening to you? Have a friend take a look at your own posture. The body’s response to the different levels of muscle tightness and weakness is not favorable. The pelvis will tilt forward

Lower-crossed syndrome…what is it?By: Amanda J. Meyers, D.C.

creating a greater curve in the low back. The increased curve places considerable strain on the low back. Also, the joints such as the knees, hips, sacroiliac joints and more can become sore and possibly progress to instability from the chronic stress and cause changes in your running mechanics resulting in many other problems.

How do you treat or prevent lower-crossed syndrome? Proper exercises and stretching are keys to treatment. Focus on stretching the hip fl exors and strengthening the hip extensors. Also, strengthening the abdominals with exercises like pelvic tilting can help take some of the pressure off the low back. Spinal manipulative treatment is always benefi cial to promote proper joint movement in the low back and sacroiliac joints as well as to show you the correct stretches. Keep your shoulders back, your back strong and run with strength!

Dr. Amanda J. Meyers is a chiropractor in the Red Mill area of Virginia Beach. Located at 2004 Sandbridge Rd, Suite 103, she practices within Body Logic Massage alongside massage therapists and Jim Browning, Active Release Technique Specialist. She works with a wide-range of patients, including athletes of all levels.

• Fitness is more important than fatness. Unfortunately, only about 9% of Americans are “fi t but fat” as compared to 30% who are “fi t and not fat”.Nancy Clark, MS, RD, CSSD (Board Certifi ed Specialist in Sports Dietetics) counsels both casual and competitive athletes in her private practice at Healthworks, the premier fi tness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook, and food guides for new runners, marathoners, or cyclists are available via www.nancyclarkrd.com. See also sportsnutritionworkshop.com.

As of JUNE 2009New Membership Application

Please use the new application in this Rundown when renewing and/or signing up new members. The USPS option of receiving your Rundown has been eliminated.

Newsletter Stuffi ngThanks for the July 09 Stuffi ng go to:

Rundown Stuffi ng VolunteersChris CatoeJim ColemanBob Curtin, Jr.

Glenda DennisonRene FarissDon GreeneDonna Kust

Duane LougeeBarb Mathewson*

John MundayBob RantanenBarbara StarkJames Stark

PickUp/Delivery - Rich HildrethMailing - Rich HildrethLabel Printing - Cathi Reade

*Coordinator

Flutter Fantasy: A Butterfly Exhibition

June 14 – S e p t 7

e-RundownIf you did not receive the e-Rundown link that means that the Striders do not have an e-mail address in the system for you or it is not correct. If this is the case, please e-mail Cathi Reade, Co-Membership Chair/Database Administrator at [email protected] with your information. Thanks in advance for your assistance.


18

Allen Stone Memorial EventsJuly 18, 2009 - Virginia Beach, VA

Run Swim Run Finishers: 199 5k Finishers: 271 1 Mile Finishers: 47

Pl Runner Ag TimePl Runner Ag TimeOVERA LL MALE RESULTS OVERA LL MALE RESULTS 1 JOHN LOMOGDA 40 38:382 MICHAEL SCIBELLI 24 39:273 BRIAN BORTELL 46 41:19OVERA LL FEMALE RESULTS OVERA LL FEMALE RESULTS 1 CATHERINE WILLIAMS 27 46:212 JESSIE PAINTER 25 46:233 ASHLEY SEYMOUR 24 47:30MALE AGE GROUP: 11 - 12 MALE AGE GROUP: 11 - 12 1 JEFFREY LECKRONE 12 50:242 HARRISON MARTINGAYLE 11 53:50MALE AGE GROUP: 13 - 14 MALE AGE GROUP: 13 - 14 1 BRANDON WINTERS 14 45:46FEMAL E AGE GROUP: 13 - 14 FEMAL E AGE GROUP: 13 - 14 1 MADELEINE MITCHAM 13 76:45MALE AGE GROUP: 15 - 19 MALE AGE GROUP: 15 - 19 1 J ON WINTERS 17 45:382 JORDAN SONORA 19 47:183 ANDREW REDILLA 15 48:314 JASON DOWNEY 19 51:415 COREY SALDANA 19 63:37FEMAL E AGE GROUP: 15 - 19 FEMAL E AGE GROUP: 15 - 19 1 ESTELLE MESUREUX 16 51:462 HOLLIE HEIMER 19 53:113 JESSICA DOMBROWSKI 19 57:31MALE AGE GROUP: 20 - 24 MALE AGE GROUP: 20 - 24 1 R YAN DAVIS 23 46:322 TIMOTHY ROWLAND 22 55:333 MIKE MITCHELL 21 58:554 MATT GILLER 21 60:155 ADAM TRAUB 20 61:276 JUSTIN ROBINSON 23 72:137 RICHARD SIEMIENIAK 23 85:018 JAMES THORPE 24 86:25FEMAL E AGE GROUP: 20 - 24 FEMAL E AGE GROUP: 20 - 24 1 STEPHANIE GRIMES 22 49:432 ANNA BLOUNT 23 52:103 MEAGHAN MCINTYRE 24 53:124 CHRISTINE HUBBARD 20 60:465 EMILY RANSONE 24 64:486 CHERIE RATTE’ 23 65:167 JORDAN CLAY 21 82:33MALE AGE GROUP: 25 - 29 MALE AGE GROUP: 25 - 29 1 SCOTT RHODES 25 43:062 PAUL MCGRAW 27 47:383 BRIAN MYERS 25 48:004 MATT BRADY 26 55:485 DAVID FOLEY 29 57:566 SHANE DANAHER 28 58:287 WILL ROSEBOROUGH 28 59:268 STEPHEN FERGUSON 29 69:069 ANDY WINZ 28 73:14FEMAL E AGE GROUP: 25 - 29 FEMAL E AGE GROUP: 25 - 29 1 ABIGAIL CAMPBELL 26 51:062 ERINN GRIMES 26 51:083 ELIZABETH COHEN 27 57:044 KAREN SOUTHERS 29 58:125 JENNIFER COSCO 25 58:396 SARAH OREBAUGH 28 59:227 JESSICA TUTHILL 25 60:218 SHANNON RATTE 26 63:259 JULIA KAZIEWICZ 28 65:5010 MARY ROBERTS 27 74:1011 GINGER GIBBS 29 82:2312 GRIT PINCUS 28 92:24MALE AGE GROUP: 30 - 34 MALE AGE GROUP: 30 - 34 1 JOEL BELL 34 41:582 ENRIQUE TOMEU 32 44:163 DAN GULICK 32 46:174 DANIEL GERBER 30 50:445 LUCAS BABBITT 31 53:206 JEFFREY KEENAN 34 61:287 MATTY SPEIGHTS 30 62:38

8 BEN SPECKHART 32 64:149 TODD BOWEN 32 66:3510 BRIAN MAHAN 32 68:0911 CYRUS SHOKARI 34 70:02FEMAL E AGE GROUP: 30 - 34 FEMAL E AGE GROUP: 30 - 34 1 CHIO HATAKEYAMA 34 51:442 ALEXANDRIA FRISCH 30 51:513 LAURA MCGREEVY 33 52:204 JANET DIERSTEIN 30 52:265 JAMIE DOCKIEWICZ 32 54:266 LARAMIE LOGAN 30 56:047 COLLEEN KOVACH 33 59:028 JANA POCHARSKY 31 59:389 MORGAN DANIELS 33 60:5310 CAROLINE JENSEN 33 61:4811 LAUREN DANAHER 30 62:3012 CATHARINE RYUN 33 62:5713 BONITA DUPRE 33 63:2714 DONNA LEWIS 34 64:4115 JEANTELLE DUHON 31 64:4316 STEPHANIE PARKER 30 64:5117 MEGAN HUNT 32 68:0718 REBECCA ZIMMERMAN 30 70:1219 CHRISTINA GORAL 30 71:5120 CRYSTAL STEEN 32 73:0421 SARA OLSEN 31 75:1622 MARTHA BOHM 32 79:0123 KIM LAMBRECHT 30 88:3624 CHRISTINE MILES 31 91:20MALE AGE GROUP: 35 - 39 MALE AGE GROUP: 35 - 39 1 THOMAS DONOVAN 35 42:012 ROBERT SMITS 35 47:053 JERRY BERMAN 39 49:004 CHRISTOPHER DUPRE, MD 38 49:565 JOHN SAPIENZA 37 50:176 SAMMY HINKLE 37 52:347 PATRICK ROWLAND 36 55:558 RUBEN DEVALOIS 39 56:429 ANDREW HOFFER 35 57:1510 MICHAEL SPECKHART 38 60:3811 J CHRISTOPHER WILLIAMS 37 64:0312 MICHAEL PAYNE 37 70:59

FEMAL E AGE GROUP: 35 - 39 FEMAL E AGE GROUP: 35 - 39 1 JULIE ROSE 37 54:09MALE AGE GROUP: 40 - 44 MALE AGE GROUP: 40 - 44 1 KEVIN MARTINGAYLE 42 44:572 DAN NEULAND 44 49:163 PAUL SAKSVIG 43 49:374 MITCH CUTHRIELL 44 52:175 KEVIN NORRIS 42 55:306 HUNTER SHIREY 40 57:557 BEN VENUTO 43 61:408 CHRIS RUFFIEUX 43 63:599 BRUCE WILLIAMS 41 67:1910 STEPHEN DURR 42 73:3911 CHRIS POULUS 40 79:5412 MATTHEW LEBLANC 42 82:47FEMAL E AGE GROUP: 40 - 44 FEMAL E AGE GROUP: 40 - 44 1 ELLEN RUDDOCK 42 59:362 LYNN SAURO 41 60:223 SANDRA PRYOR 42 66:134 BEVERLY COOSE 40 69:425 LISA ARMISTEAD 44 73:296 GLENDA DENNISON 43 78:39MALE AGE GROUP: 45 - 49 MALE AGE GROUP: 45 - 49 1 T ROY JARRETT 48 41:202 FRED JOLLY 48 44:073 TODD REACH 46 46:284 MARK SHEA 45 46:315 DAVID BOSTIC 47 48:386 GLEN KNUTSON 46 52:127 JAMES HARRIS 48 54:348 CHIP CUNNINGHAM 47 54:359 THOMAS MIKLOS 45 58:0310 BRIAN GROGAN 45 61:4911 DAVE LECKRONE 45 65:0212 MICHAEL SIMMONE 45 67:3613 JAMES LESOINE 45 70:2314 FRED WALKER 48 77:4415 CHUCK RATTE’ 49 81:46FEMAL E AGE GROUP: 45 - 49 FEMAL E AGE GROUP: 45 - 49 1 BRENDA BARRERA 46 54:512 ANN STAFFORD 48 66:263 ELLYN HEYMANN 46 67:024 JAMIE CURRAN 45 72:06MALE AGE GROUP: 50 - 54 MALE AGE GROUP: 50 - 54 1 RAY MCDANIELS 50 43:272 GARY VANDERVEER 52 47:463 TONY HEIMER 51 53:114 RENE FARISS 53 55:205 DUFFY DRUM 54 57:506 GARY SEARCY 53 59:567 ED SCHAVIONI 53 63:318 TIM GOSNELL 51 66:599 GEORGE NELSEN 54 75:4110 BRUCE HEYMANN 50 85:52

VolunteersRick Brown#

Sharon BrownKevin BrunickDan Edwards*Sue Edwards

Eddie EscobarEvie Foster

Dave HarrahBrad Kuether

Lori TubbsChris WangSarah Wells*Coordinator

#Results

To the right, Brandon Wintersheads down the beach in the fi rst leg of the Allen Stone RSR.


19

MALE AGE GROUP: 13 - 14 MALE AGE GROUP: 13 - 14 1 MATT SANKEY 14 18:322 TYLER JOHNSON 13 21:463 ZACHARY BELAND 13 25:094 DEANDRE CORBE 13 26:255 JASON ROLLINS 14 27:016 ISHMAEL JOHNSON-BEY 14 29:037 GRANT PHILLIPS 14 32:32FEMAL E AGE GROUP: 13 - 14 FEMAL E AGE GROUP: 13 - 14 1 ALLISON SANDOVAL 14 36:02MALE AGE GROUP: 15 - 19 MALE AGE GROUP: 15 - 19 1 PATRICK JOHNSON 19 17:502 DAN POLANCO 17 18:303 DANIEL CATIZONE 15 20:294 GLENN BRADLEY 16 20:495 MATT HEIMER 16 21:476 AUSTIN PHILLIPS 17 25:547 WILLIAM BAKER 19 28:208 PAGE JOHNSON III 15 29:339 CHRISTOS PHILIPPOV 17 30:39FEMAL E AGE GROUP: 15 - 19 FEMAL E AGE GROUP: 15 - 19 1 ALISON WINGO 18 24:502 MELISSA OLSAAKOWSKI 16 26:203 JESSICA SANDOVAL 15 28:534 MARISA PIERANGELINO 15 34:415 EMMA WAHLIG 15 35:136 ERIN JOHNSON 17 49:45MALE AGE GROUP: 20 - 24 MALE AGE GROUP: 20 - 24 1 MARK GUTIERREZ 24 19:202 DANIEL POLLI 23 23:463 WALKER FAISON 22 25:014 CHRISTOPHER BLAKE 21 25:305 SAMUEL CRAIG 23 34:36FEMAL E AGE GROUP: 20 - 24 FEMAL E AGE GROUP: 20 - 24 1 WINDY SANTA CRUZ 21 20:262 KRISTA SHEETS 23 22:383 CATHERINE DUFFY 24 23:234 EMILY FISHER 21 26:045 KELLI BRADY 21 27:466 KATIE HARKINS 22 29:147 DANIELLE CARROLL 22 31:578 LAUREN MAYES 21 34:179 ASHLEY SCOTT 24 34:5910 ROSALYN SINGER 24 37:0611 CHRISTI MURPHY 21 53:38MALE AGE GROUP: 25 - 29 MALE AGE GROUP: 25 - 29 1 ALEXEY POPOV 26 18:182 JEREMY DOWNS 26 18:403 RYAN MELLOTT 29 20:374 CORBIN DRYDEN 26 21:315 DANIEL VIRGETS 27 21:376 CHRISTOPHER STEWART 25 23:137 SHAUN SHEPPARD 28 23:448 TIM PRITCHARD 29 25:029 BRANDON CRIST 25 25:1310 MATTHEW MORRISON 27 26:0011 BRYAN STERN 29 27:4312 COREY PIERCE 29 31:0413 YUVI CHAUHAN 27 33:31

FEMAL E AGE GROUP: 25 - 29 FEMAL E AGE GROUP: 25 - 29 1 JENNIFER BARNETTE 28 21:582 MELISSA WETHERINGTON 25 25:323 LINDSEY TAYLOR 26 27:054 KRISTIN FISHER 26 27:425 AMANDA VENUTO 28 27:526 LORI YOUNGSMA 28 29:567 SARAH BEEMILLER 27 29:598 CORY COOPER 27 31:039 ABBY FAISON 29 32:2310 CHRISTINA DELAROSA 28 34:4911 ERIN FITZGERALD 29 46:2812 CARRIE BARNES 27 52:1813 SANDRA PETERS 28 54:28MALE AGE GROUP: 30 - 34 MALE AGE GROUP: 30 - 34 1 ERIC JONES 34 19:362 BRENT YOUNG 30 19:453 TIM NERONSKI 31 20:034 CHAD MILLER 34 21:125 DARIUS DANIEL 33 21:586 JAMES WOODS 30 28:527 JERIMMEY MOLINA 30 29:138 PAUL AGBOLI 33 29:179 DAVID MORIN 34 29:49

FEMAL E AGE GROUP: 50 - 54 FEMAL E AGE GROUP: 50 - 54 1 JUNE MCDANIELS 53 51:312 SHERI SEGAL 51 62:103 YASMIN MAY 52 83:26MALE AGE GROUP: 55 - 59 MALE AGE GROUP: 55 - 59 1 GENE BACHMAN 56 52:452 FRED WAHLIG 56 56:013 ROBERT BOYCE 55 64:394 PETER FISHER 55 75:015 TOM MCANULTY 56 83:536 BOB CURTIN 56 87:427 TOWNSEND BROWN 59 88:28FEMAL E AGE GROUP: 55 - 59 FEMAL E AGE GROUP: 55 - 59 1 SHARON WEEKS 55 67:52MALE AGE GROUP: 60 - 64 MALE AGE GROUP: 60 - 64 1 NICK MAY 60 58:572 AMIELE BARAKER 64 72:493 STANLEY THIEN 60 82:46MALE AGE GROUP: 65 - 69 MALE AGE GROUP: 65 - 69 1 ROLAND SAMUELSON 69 58:37ATHEN A AGE GROUP: 1 - 99 ATHEN A AGE GROUP: 1 - 99 1 ASHLEY BARNES 25 58:482 KATIE TOWNSEND 31 65:403 AMIE FERGUSON 31 69:054 LINDSEY BREEDEN 28 90:085 TRACY ENDO 43 96:37CLYDE SDALE AGE GROUP: 1 - 99 CLYDE SDALE AGE GROUP: 1 - 99 1 MARC LEVINE 36 48:012 LEIF CENSON 45 55:503 CHET MEACHUM 38 57:214 CHRISTOPHER GATES 25 59:595 ERIK ANDERSON 25 64:496 SHANE JENSEN 33 73:497 KEVIN GRIFFIN 34 81:438 JOHN LO 35 88:19MILIT ARY-MALE AGE GROUP: 1 - 99 MILIT ARY-MALE AGE GROUP: 1 - 99 1 JEFF KLEMMER 38 42:352 SCOTT SANN 24 46:383 BRYAN GEIGER 25 47:174 CHRIS GINGRICH 33 47:205 CHRIS DIAZ 20 48:416 LANCE MCCANN 24 53:197 BRYAN FOWLER 43 55:418 ARIC BAUDEK 37 56:479 ROB WICKELHAUS 38 57:5910 CHRISTOPHER MCCALLA 30 58:0611 KYLE TADICEN 1 58:2712 CHRIS NORTON 28 60:2013 GEOFFREY GAGE 43 61:1214 CHRISTOPHER CRERAR 38 61:4615 JASON FATCHETT 34 67:13MILIT ARY-FEMALE AGE GROUP: 1-99 MILIT ARY-FEMALE AGE GROUP: 1-99 1 LISA GARCIA 39 58:082 TIMOTHY BRANUM 59 64:063 CRISTAL ARMIJO 34 65:28SEALS AGE GROUP: 1 - 99 SEALS AGE GROUP: 1 - 99 1 AUSTIN JACKSON 32 41:412 RICK KAISER 47 50:233 BORIS SOTOMAYOR 35 57:274 CHRISTIAN HARTWELL 39 60:38 5K OVERA LL MALE RESULTS OVERA LL MALE RESULTS 1 RYAN CARROLL 26 15:262 LOUIE CATIZONE 22 16:513 PETE GIBSON 53 17:04OVERA LL FEMALE RESULTS OVERA LL FEMALE RESULTS 1 RENEE HIGH 27 18:112 SIKA HENRY 25 19:383 AUTUMN KARWIEL 24 20:06MALE AGE GROUP: 9 - 10 MALE AGE GROUP: 9 - 10 1 JOSIAH RAMSAWH 10 22:31FEMAL E AGE GROUP: 9 - 10 FEMAL E AGE GROUP: 9 - 10 1 KAELYN KELLY 10 37:352 TAYLOR PATTERSON 9 46:323 ALEXANDRIA AUGUSTINE 9 46:45MALE AGE GROUP: 11 - 12 MALE AGE GROUP: 11 - 12 1 KENNETH BRADLEY 11 39:172 KALEEM JOHNSON-BEY 12 43:59FEMAL E AGE GROUP: 11 - 12 FEMAL E AGE GROUP: 11 - 12 1 ABBY LANE 12 34:44

Andy Winz celebrates his fi nish at the Allen Stone Run Swim Run.

Christine Hubbard fi nishes up the last leg at the RSR.

Kathy Nash competes in the walking cat-egory at the Allen Stone 5k.


20

FEMAL E AGE GROUP: 30 - 34 FEMAL E AGE GROUP: 30 - 34 1 MARYLENE LEBEAU 32 23:492 MOLLY OSYF 31 24:443 MALAIKA GASKINS 34 28:324 RHODA CARROLL 31 30:595 HOLLY STALLWORTH 31 31:036 KARI DRISCOLL 31 31:407 AMY JOHNSON 31 32:408 COURTNEY MOORE 31 33:249 ROSLYN GEORGOULIAS 34 33:2610 CARY GADDY 32 35:4611 DEANNA RODE 31 54:2812 JANYCE COOPER 30 61:14MALE AGE GROUP: 35 - 39 MALE AGE GROUP: 35 - 39 1 CHRISTOPHER NIEWIND 36 17:262 ANDREW WEBEL 38 17:453 CHRIS PETROCK 38 17:474 BRIAN COBB 36 18:505 LEE HASTY 35 20:286 ANDREW ARROYO 35 21:367 NOAH TAYLOR 35 22:328 JOHN CARROLL 38 22:559 TONY OLCUTT 39 25:0610 JEFF KOTCHIK 36 25:3711 PHILIP GEORGOULIAS 35 33:2812 NICOLE ROCCOGRANDI 37 40:2513 IAN WILLIAMS 37 48:56FEMAL E AGE GROUP: 35 - 39 FEMAL E AGE GROUP: 35 - 39 1 LAURA SIEGEL 37 23:122 SHANNON WINFIELD 38 24:113 ANDREA DENTON 35 26:284 DARCI MAGEE 35 27:455 ANGIE ISENHOUR 39 28:106 LEEANE TURNBULL 36 28:457 RACHEL CALDERWOOD 35 28:548 KATE NGUYEN 36 28:569 BEATRIZ CEJA 38 30:2410 TORI NOON 36 30:3711 JASMIN ORTIZ 35 30:4212 VERNA OVERSTREET 36 31:3513 ROXANNE COLBY 37 35:3114 KATHERINE SEABRIGHT 39 39:3715 STACEY STERLING 39 40:0516 STEPHANIE PATTERSON 37 46:3117 SHANNON AUGUSTINE 35 46:4418 ANGELA FLEMING 35 48:2819 KORI BOOK 35 48:2820 STACEY FREWALD 38 52:2021 TAMMY DEJESUS 37 53:53

MALE AGE GROUP: 40 - 44 MALE AGE GROUP: 40 - 44 1 STEVE SPEIRS 42 17:352 KEITH GRAY 44 18:373 CHRIS CONE 43 19:274 MICHAEL MILLER 44 21:565 WILLIAM LAGERGREN 41 22:546 CHRIS YOCUM 41 23:287 DAVID SHOUP 40 23:458 JAMES KINZEL 42 23:469 ANDREW PUNZALAN 42 23:5610 MICHEAL DANIELS 42 25:2211 STEVEN PAYNE 44 28:1912 MIKE ZUCKER 43 28:3013 ADAM JONES 42 29:0114 JOE COLBY 41 29:5415 TRENT CORWELL 43 30:08FEMAL E AGE GROUP: 40 - 44 FEMAL E AGE GROUP: 40 - 44 1 MONICA PURKEY 42 23:112 HOLLY SHOUP 41 26:543 MICHELLE WEST 40 27:204 KIM BRYANT 42 28:455 KIMBERLY CHAPMAN 43 29:006 TINA FIGUEIREDO 42 31:107 HEATHER PETRY 40 32:208 LISA PHILLIPS 42 32:339 LISA SMITH 42 37:2310 KATIE WYNNE 41 40:0411 CHRISTINA VALENTINE 40 45:4612 KATHY HOWELL 40 45:47MALE AGE GROUP: 45 - 49 MALE AGE GROUP: 45 - 49 1 CRAIG HYMES 46 17:312 JOHN ADAMS 46 17:523 DORYS LANGLOIS 49 18:224 BRUCE RUDDOCK 45 19:555 DWIGHT STARKS 48 21:006 PETE CATIZONE 47 21:207 DAVID MAYER 48 22:408 THEODORE WHITEHURST 48 25:199 JOSEPH VAN DRIESEN 48 26:1410 DAVID ADELMAN 49 28:1211 MICHAEL SANDOVAL 45 31:0512 JOHN GULITTI 45 31:3813 JOSEPH VAN DRIESEN 48 35:33FEMAL E AGE GROUP: 45 - 49 FEMAL E AGE GROUP: 45 - 49 1 THADINE POWELL 46 23:172 SUSAN SHEETS 47 23:483 TERRI WEAVER 48 25:254 CARMELA CATIZONE 46 27:035 LINDA SAKSVIG 48 28:126 LYNN ALLEY 47 28:337 ANGIE SKEETA 46 30:348 DINAH VINER 48 34:429 JULIE DURKA 48 38:4710 JOYCE WILLIAMS 48 39:1111 LORETTA BRADLEY 45 42:1112 CINDY JOHNSON 47 49:45MALE AGE GROUP: 50 - 54 MALE AGE GROUP: 50 - 54 1 RON WEAVER 51 20:032 PAGE JOHNSON II 50 21:403 JOHN GRESOCK 54 21:504 ROOSEVELT POELLNITZ 54 24:105 RANDY SINGER 54 24:126 BOB DUNKER 54 26:157 JIM MENGERT 51 26:178 WILLIAM DUNGAN 53 27:279 TOM KENNEDY 50 30:4310 WOODY THOMPSON 52 32:59FEMAL E AGE GROUP: 50 - 54 FEMAL E AGE GROUP: 50 - 54 1 NANCY WAHLIG 53 25:592 CATHIE SYKES 53 26:333 ROBIN KOEPPEL 54 32:054 KATHY BAKER 53 33:155 LENETTA WHITE 51 42:43

MALE AGE GROUP: 55 - 59 MALE AGE GROUP: 55 - 59 1 DONNIE WYATT 55 21:222 ROBERT RANTANEN 57 22:083 LES GIBSON 55 25:164 WADE CARROLL 57 25:535 JOSEPH PIERZYNSKI 59 30:286 JEFF HARTENBERG 55 33:39FEMAL E AGE GROUP: 55 - 59 FEMAL E AGE GROUP: 55 - 59 1 JEAN BONE 56 25:102 D. RUE MURRAY 57 43:183 CRIS COOPER 56 49:45MALE AGE GROUP: 60 - 64 MALE AGE GROUP: 60 - 64 1 STEPHEN SCUDDER 60 33:182 GARY ROSENBERG 62 35:493 DON HAWKINS 63 38:054 ROGER WILLIAMS 62 48:33FEMAL E AGE GROUP: 60 - 64 FEMAL E AGE GROUP: 60 - 64 1 VICKI WILLIAMS 61 46:282 DARA KALASSRY 62 48:55MALE AGE GROUP: 65 - 69 MALE AGE GROUP: 65 - 69 1 RANJIT DAS 65 26:272 KENNETH PHELPS 69 40:47FEMAL E AGE GROUP: 65 - 69 FEMAL E AGE GROUP: 65 - 69 1 CHRISTINE VACCARO 66 36:59FEMAL E AGE GROUP: 70 - 97 FEMAL E AGE GROUP: 70 - 97 1 CAROLYN TODY 70 39:39ATHEN A AGE GROUP: 1 - 99 ATHEN A AGE GROUP: 1 - 99 1 STACEY FRUCHEY 29 28:582 JESSICA MOLINA 30 29:463 TRICIA GONZALEZ 37 30:264 CRISTIN SZAKALY 29 32:305 DALLAS BOSSOLA 36 32:466 ANGELA MEYERS 29 38:017 KAREN HAYNES 47 39:048 SHELLEY CULLINAN 31 42:109 SUSAN SIGLER 42 57:1610 CATHY SWAIM 48 69:40CLYDE SDALE AGE GROUP: 1 - 99 CLYDE SDALE AGE GROUP: 1 - 99 1 MIKE RONAN 49 22:042 DONALD JAMES 29 22:273 CHUCK DIAZ 29 23:154 GARRETT O’RYAN 24 24:015 CHRISTOPHER PURNAM 29 28:216 RICHARD RYBARCZYK 41 28:287 MIKE VERE 36 29:268 ANTONIO CAMPOS 33 29:399 ANDY DASH 32 30:0210 STEVE SLEASMAN 38 32:0311 SCOTT LEFEBVRE 41 32:5312 MARKO LUBICICH 33 33:2213 BRIAN ARTERS 35 34:3814 MATT YOUNGSMA 29 34:3915 MIKE GADDY 34 35:4816 CHARLES JOHNSON-BEY 43 38:1817 TOMMY CULLINAN 26 41:22MILIT ARY-MALE AGE GROUP: 1 - 99 MILIT ARY-MALE AGE GROUP: 1 - 99 1 SCOTT SWENSON 43 22:062 DAVID JULAZADEH 43 23:163 JEFFREY VANCE 41 24:43MILIT ARY-FEMALE AGE GROUP: 1-99 MILIT ARY-FEMALE AGE GROUP: 1-99 1 AUDRA LEWIS 43 32:48

To the left above, Madeleine Mitcham tests the waters of Multi-Sport competition by competing in the Run Swim Run. Below Madeleine is Fred Walker.To the right: Great to see John Lomogda back in the Multi-Sport circuit, he’s won the Allen Stone Run Swim Run.


21

MALE- WALKERS AGE GROUP: 1 - 99 MALE- WALKERS AGE GROUP: 1 - 99 1 TOM GERHARDT 58 29:082 SCOTT STAKES 46 30:063 JACK LAPKE 53 38:374 MIKE DEON 34 52:235 PAUL GOETTNER 56 53:23FEMAL E-WALKERS AGE GROUP: 1 -99 FEMAL E-WALKERS AGE GROUP: 1 -99 1 JENNIFER GRANOFF 32 37:072 CORREN MCCOY 48 37:263 DIANE LITTRELL 47 37:274 HEIDI SLEASMAN 37 38:495 KATHY NASH 54 39:196 CHARLYNE GIBSON 55 41:257 LORI SHERWOOD 45 41:548 JILL SALZA 42 48:289 RHONDA WORTHINGTON 57 52:5110 MICHELLE LOWRY 41 54:38SEALS AGE GROUP: 1 - 99 SEALS AGE GROUP: 1 - 99 1 BEN REVELLO 37 22:522 CHRIS POLLARD 40 23:263 COURTNEY COX 33 25:214 AMY REVELLO 30 25:215 PETER PHILLIPS 43 25:556 FROYLA DELAROSA 30 34:50

1-MILE MALE AGE GROUP: 1 - 6 MALE AGE GROUP: 1 - 6 1 GRANT ROSE 5 10:192 THOMAS BROWN 5 10:543 WILLIAM DONOVAN 3 11:234 PARKER TILLERY 3 11:315 EVAN RUDDOCK 4 14:176 NIGEL BRADLEY 4 14:22FEMAL E AGE GROUP: 1 - 6 FEMAL E AGE GROUP: 1 - 6 1 LAU REN HASTY 6 9:132 HANNAH ARROYO 6 10:043 KATHRYN DANIELS 6 10:104 EMILY STONE 5 10:175 VICTORIA DONOVAN 5 10:326 LAUREN TILLERY 5 11:197 JILLIAN SHIREY 6 12:018 HALLE HUNT 5 14:06MALE AGE GROUP: 7 - 8 MALE AGE GROUP: 7 - 8 1 LUKE ROSE 7 7:572 MICHAEL BROWN 7 7:583 LUKE NOON 8 8:124 DIETRICK LAMADE 8 8:445 HAYDEN BATTAGLIA 8 9:136 MOORE COLE 7 9:237 ZACHARY FLOYD 8 9:328 ANDREW NORRIS 7 10:159 MOORE DREW 7 10:44FEMAL E AGE GROUP: 7 - 8 FEMAL E AGE GROUP: 7 - 8 1 ALYSSA NORRIS 8 8:172 KARINA DONOVAN 7 8:553 MALIKA BRADLEY 8 9:464 AINSLEY ISENHOUR 7 9:565 IMANI JOHNSON-BEY 7 9:596 MADISON STONE 8 10:48MALE AGE GROUP: 9 - 10 MALE AGE GROUP: 9 - 10 1 SEPP SHIRLEY 9 6:332 WILL FINNEY 10 6:593 JONATHON SAKSVIG 9 8:194 WYATT MEACHUM 9 9:265 ETHAN ROSE 9 9:276 THOMAS LECKRONE 10 9:34FEMAL E AGE GROUP: 9 - 10 FEMAL E AGE GROUP: 9 - 10 1 MOORE RIDGE 9 7:222 CAROLINE GRAVES 9 7:583 ZOE WILLIAMSON 9 8:474 CABELL GRAVES 9 10:28MALE AGE GROUP: 11 - 12 MALE AGE GROUP: 11 - 12 1 JAKE LANE 12 7:062 STEVEN HEIMER 12 7:123 EMILE SAKSVIG 11 8:254 JAMES MOORE 11 8:585 JAKE LANE 12 10:32FEMAL E AGE GROUP: 11 - 12 FEMAL E AGE GROUP: 11 - 12 1 SHERILYN NORRIS 11 8:182 HANNAH MARTINEZ 12 8:18FEMAL E AGE GROUP: 13 - 14 FEMAL E AGE GROUP: 13 - 14 1 PAIGE WINSTEAD 14 7:42

The fi rst ever Henricus Dauber Dash is set for August 22nd, but it may seem a little different than most trail runs. With a gigantic mud pit and other outrageous obstacles and sites along the fi ve- mile trail, the Henricus Dauber Dash can be considered the best of nature, history, and fun… all rolled in mud.

“It’s like you’re running through a different period of time,” said John Raigins, Event Operations Manager for Sports Backers. “But you’re all muddy and dirty by the end.”

Participating in the Henricus Dauber Dash is an exciting way to enjoy the beauty of one of America’s oldest settlements, the Citie of Henricus in Dutch Gap, which is located in Chester, VA. The historical park, which runs along the James River, consists of 12 recreated colonial structures including Mount Malady, the fi rst hospital in America.

The City of Henricus inspired the event name. Daub, composed of mud, clay, sand, and straw, is the material that was used to construct the buildings within the citie, and daubers were the men who built them. “It just seemed fi tting,” said Raigins in reference to the name Dauber Dash.

“I’d seen the signs for Henricus on the interstate many times, but never knew

Not Your Typical Trail RunBy: Jackie Holt

much about it. When I actually went down there I was blown away,” said Raigins. “There are so many neat things along the way.”

At the start and fi nish, colonial re-enactors will bring the past to life. They may even ask spectators to join their militia. Along the course, participants are sure to be shocked by the wildlife and scenery of Dutch Gap. “I saw my fi rst bald eagle,” said Raigins after a visit to survey the course.

The Dauber Dash begins at 9 a.m. on the bluff overlooking the James River and goes around the trail loop at Dutch Gap. Participants should plan on getting wet and dirty as they climb, crawl and weave through the challenges, such as haystacks and army crawls on the trail and buoys in the James River. A special Mud Guppies 1-mile run for kids begins at 11 a.m. Daubers and guppies alike will end the race by crawling through a 40-foot long mud pit made of Virginia’s fi nest mud leading up to the fi nish line.

“It’s not your normal run through a park. Not only is it a different park, but it is a whole different way of running,” said Raigins.

For more information or to register for the Henricus Dauber Dash, please visit www.sportsbackers.org.

2009 ADOPT-A-HIGHWAY SCHEDULEMeet on Shore Drive opposite Fort Story west entrance for cleanup along Shore Drive to Atlantic Avenue. Social follows in First Landing/Seashore State Park.

Sunday, September 13 10:00 AMSunday, November 15 10:00 AM

For more information call Rich Hildreth at 481-9027

2009 ADOPT-A-TRAIL SCHEDULEMeet at the “Narrows” boat ramp parking area (west end of 64th St. off Atlantic Ave.) at First Landing/Seashore State Park for trail maintenance along Long Creek Trail and Osprey Trail. Social usually follows in boat ramp area.

Sunday, August 9 10:00 AMSunday, October 18 10:00 AM

For more information call Chris Catoe on 425-6556 or e-mail [email protected]


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PL OA Runner Ag TimePL OA Runner Ag TimeOVERALL MALE RESULTS OVERALL MALE RESULTS 1 1 JACK LOVETT 39 18:14OVERALL FEMALE RESULTS OVERALL FEMALE RESULTS 1 10 MELINDA LACKORE 21 21:17MALE A GE GROUP: 1 - 19 MALE A GE GROUP: 1 - 19 1 3 TYLER GAMBLE 14 20:172 8 BRIAN HAUGHT 15 21:073 14 TRAVIS REDMOND 11 22:254 35 ZACHARY KETCHTER 15 24:425 48 MANUEL DWYER 14 26:31FEMALE AGE GROUP: 1 - 19 FEMALE AGE GROUP: 1 - 19 1 24 JORDAN HOUDESHELL 13 23:482 41 HOLLIE ERTEL 14 25:133 65 LINDSEY PURCELL 16 28:264 128 CANDACE BONE 19 46:22MALE A GE GROUP: 20 - 29 MALE A GE GROUP: 20 - 29 1 2 KEVIN HURLEY 21 19:052 4 GREGORY SORENSON 28 20:243 5 SEAN THOMPSON 29 20:284 11 ROBBIE BRUSSO 24 21:555 37 CARLOS LITTLEJOHN 25 24:596 43 LUCAS JOHNS 21 25:407 78 JAMES COMITO 28 29:368 82 HENRY DIAZ 23 29:599 83 CASEY STIMPSON 28 30:0010 90 MIKE ELLIKER 25 30:5211 96 MICHAEL ALVAREZ 21 31:3912 131 BRIAN FARMER 22 51:03FEMALE AGE GROUP: 20 - 29 FEMALE AGE GROUP: 20 - 29 1 10 MELINDA LACKORE 21 21:172 28 EMILY BILGER 29 24:263 40 ADRIANA ALDAPE 29 25:124 55 SHARONA STIMPSON 28 27:385 64 MEAGAN GLOBHE 24 28:206 75 CHELSEY MASSA 25 29:167 77 AMY VOLKMANN 24 29:338 79 TIA FRIEDMAN 26 29:389 85 STEFANIE DRESSEL 26 30:0910 89 SHELBY FRANK 24 30:5211 92 KEMI PAVLOCAK 26 30:5412 97 MEREDITH ALVAREZ 21 31:3913 100 MONIKA PIASCIK 23 32:0514 111 MEGHAN O’NEAL 24 35:2315 115 LINDSEY BREEDEN 28 36:4016 117 KAITLYN O’SHAUGHNESSY 24 37:0417 119 KRISTIN HARMON 24 38:3418 127 MARY SACHSE 20 44:5719 137 MARY WALDRON 26 56:25MALE AGE GROUP: 30 - 39 MALE AGE GROUP: 30 - 39 1 1 JACK LOVETT 39 18:142 6 FRITZ CLEMENS 39 20:533 7 TORREY WILLETT 32 21:004 15 THOMAS NYENTY 39 22:385 19 GEORGE GORI 30 23:106 20 ANDREW RAGLE 35 23:177 26 PATRICK KARURI 37 24:028 30 KELSEY NORDELL 37 24:319 36 ROBERT FRIEDMAN 33 24:4210 47 RANDALL GARRIOTT 37 26:1411 50 THOMAS KING 39 26:4412 57 ROBERT SHURTLEFF 32 27:4313 61 JOHN DINONNO 34 28:1514 63 TERRANCE BOND 36 28:2015 66 JEREMIAH NIEDZWIECKI 34 28:2916 69 MATTHEW SMITH 33 28:4617 72 JOSEPH DINONNO 38 29:1218 74 JAMES KETCHTER 39 29:1319 91 MATT SCHNEPF 38 30:5320 99 ROB WILLIAMS 38 32:0321 108 TIMOTHY LANE 36 34:0622 140 DANNY HEADRICK 38 62:46

FEMALE AGE GROUP: 30 - 39 FEMALE AGE GROUP: 30 - 39 1 25 WENDY RAFFERTY 37 23:572 38 CHERI HIGGINS 37 24:593 39 RACHEL SWIFT 30 25:094 45 CARRIE WILLETT 32 26:055 46 LILIANA FLORES 31 26:126 49 REBECCA KING 39 26:437 51 DIANE HOUDESHELL 39 26:528 59 MARCELLA PASION 33 27:559 68 DEANA PICKRON 38 28:3910 73 NICOLE DINONNO 38 29:1211 80 AMY RUNGE 38 29:3812 81 ROCHELLE GREEN 39 29:5813 84 WENDY DINONNO 33 30:0914 98 STEPHANIE BAILEY 31 31:4915 103 JENNA SHULTZ 34 32:4416 104 KELLY ALVORD 32 33:0817 107 SHANNON GRYNKEWICH 37 34:0518 109 JUDY PENNINGTON 38 34:4519 112 CARRI FUNK 36 35:2520 113 MISTI MCCARVER 35 35:4821 118 BETH MORIN 36 38:1922 129 JULIE LANE 36 46:2623 132 BRONWYN MACFARLANE 34 51:0524 133 ADRINA SMITH 30 52:3725 134 VENASSIA GUNTER 38 52:4726 138 ZUELYN COLON 34 59:4527 141 TINA HEADRICK 39 62:46MALE AGE GROUP: 40 - 49 MALE AGE GROUP: 40 - 49 1 9 DWIGHT STARKS 48 21:092 12 MARTIN DAVIDSON 43 21:583 13 SCOTT SWENSON 43 22:114 16 TIM RICHARD 49 22:475 23 MIKE DANIELS 42 23:426 34 VERDELL JOHNSON 43 24:387 44 TODD HOWRILLA 42 26:038 52 MICHAEL REMY 41 26:539 54 ROBERT IRICK 43 27:0610 56 GREGORY CAMDEN 46 27:3811 58 MICHAEL KOTTIMER 40 27:4912 86 ROBERT STOCKMAN JR. 45 30:2713 120 TIMOTHY COLLINS 43 38:3414 130 EUGENE FARMER 40 51:02FEMALE AGE GROUP: 40 - 49 FEMALE AGE GROUP: 40 - 49 1 31 JULIE GRAVETTE 40 24:332 32 FRANCES STOCKMAN 45 24:333 60 SANDRA FOSTER 44 28:054 62 TAMMY FLETCHER 49 28:175 67 KIM PELKE 45 28:306 70 AIMEE KOKOTAKIS 42 29:047 71 LINDA JOHNSON 45 29:118 76 MICHELE SOADY 42 29:339 93 MELVINIA SIMON 46 31:1710 94 RENEE O’SHEA 40 31:2311 105 PAM PIEKNEY 40 33:3012 121 RUTH THOUSAND 41 40:0213 122 KIM TIERNEY 42 40:0214 136 CARMEN BROWN 49 56:2515 139 EUNICE COOLEY 40 59:46MALE AGE GROUP: 50 - 59 MALE AGE GROUP: 50 - 59 1 17 TOM GERHARDT 58 22:502 18 GARY SEARCY 53 22:563 27 PHILIP NELSON 55 24:114 29 BENJAMIN POTTS 54 24:285 33 CRAIG WITTMAN 57 24:366 53 RON CHAPMAN 57 26:597 88 STEPHEN HRUSKA 57 30:478 95 JOSEPH HURLEY 59 31:379 114 SAMUEL KIMBALL 50 36:1610 124 JOHN HILL 51 43:26FEMALE AGE GROUP: 50 - 59 FEMALE AGE GROUP: 50 - 59 1 87 AMY HRUSKA 56 30:462 106 SHERRI JACKSON 50 33:503 110 SUSAN RICHARD 52 35:024 123 DEBORAH HILL 50 43:235 126 NORMA FARMER 56 44:236 135 ROSEMARY SOULES 55 52:52

MALE AGE GROUP: 60 - 97 MALE AGE GROUP: 60 - 97 1 21 JIM COLEMAN 63 23:202 22 DUANE LOUGEE 72 23:353 42 LARRY ARATA 64 25:184 101 MICHAEL DALEY 60 32:255 102 RICHARD MOORE 66 32:296 116 GARY ROSENBERG 62 36:58FEMALE AGE GROUP: 60 - 97 FEMALE AGE GROUP: 60 - 97 1 125 NATALIE MOORE 65 44:21

1-MILE MALE AGE GROUP: 1 - 99 MALE AGE GROUP: 1 - 99 1 1 MICHEAL LAMB 39 5:372 2 DWIGHT STARKS 48 5:573 3 PATRICK REDMOND 8 6:004 4 TRAVIS REDMOND 11 6:105 5 JAMES JOHNSTON 32 10:446 6 NOAH ANDERSON 4 10:537 8 DALTON PICKRON 3 13:268 9 ROBERT SHINNOCK 59 15:319 13 RICHARD SEYS 55 16:53FEMALE AGE GROUP: 1 - 99 FEMALE AGE GROUP: 1 - 99 1 10 CHERYL SHINNOCK 57 15:322 11 LORI JOHNSTON 30 16:163 12 KIMBERLY CAROSI 42 16:52

Run for the HomefrontJuly 25, 2009 - Fort Story, VA

5k Finishers: 141 1 Mile Finishers: 13

From top to bottom are David Jeffers and Michael Kottmer at the EquiKids 5k. David won his age group.


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Striders on the Road by Steve Scudder and in the future Gene Bachman for multi-sport events.If you’ve been racing on the road, please let Steve know for running events or Gene know for multi-sport events so that the information can be included in the Striders on the Road. E-mail your name, race name, location, date and your results to [email protected] for running events and to [email protected]. If the full results are available online, please provide that link so that other Striders might be identifi ed. This is a great opportunity to let Striders know about other events out of the area.EquiKids 5KJune 6, 2009 - Virginia Beach, Va.Emily Boyce 34:15 (1 A/G)Robert Boyce 34:16Grove Calvert 43:56Mary Calvert 52:22 (3 A/G)Rhoda Carroll 35:36Mike Daniels 24:27Amanda Demmerle 24:19 (2 O/A)Donna Demmerle 30:12William Dungan 29:56Chester Flemming 23:19 (2 A/G)Malcolm Higgins 27:20 (1 A/G)Elaine Jeffers 42:22David Jeffers 19:13 (1 A/G)Michael Kottmer 28:29Bradley Kuether 23:37 (2 A/G)Anja Linka 28:32 (2 A/G)John Linka 22:25 (2 A/G)Katie Midland 31:00Louise Midland 34:43Mark Midland 24:07 (3 A/G)Amy Peacock 34:29Anthony Peacock 33:00Steve Scudder 34:08 (2 A/G)Steve Speirs 18:38 (3 O/A)Belinda Traber 36:02Lori Tubbs 25:01 (1 A/G)Travis Via 18:49 (1 A/G)Thanks to KaleRunning.com for their assis-tance with the results.

Stumblefoot 2-Mile RunJune 6, 2009 - U. Va. Reunion; CharlottesvilleJamil Khan 13:11.

Covered Bridges Half MarathonJune 7, 2009 - Woodstock to Quechee, Vt.William Price 1:51:24Marie Price 2:17:32

Gold’s Gym Run For Kid’sJune 20, 2009 - Botanical Garden; Norfolk, Va.Gene Bachman 21:18 (1 A/G)William Dungan 28:16 (2 A/G)Linda Fox 24:57 (1 A/G)Taryn Kemp 28:49Alexey Popov 18:36 (1 O/A)Chad Post 26:31Bethany Sanchez 30:41Jennifer Strickland 23:42 (2 A/G)Carolyn Tody 41:07 (1 A/G)Hailey Urick 41:29Sharon Weeks 25:22 (2 A/G)Jennie Zell 36:30Thanks to KaleRunning.com for their assis-tance with the results.

Coach Lowery X-C 5K BashJune 20, 2009 - Bells Mill, Chesapeake, Va.Patricia Baumann 29:37 (2 A/G)Brandon Butler 24:03Grove Calvert 45:16 (2 A/G)Mary Ann Calvert 54:11 (2 A/G)Ryan Carroll 16:11 (1 O/A)Andrew Catoire 21:20Matthew Catoire 20:18Richard Catoire 27:34Stephanie Catoire 33:51Sydney Catoire 34:57Esther Corpus 35:45 (1 A/G)Mike Daniels 25:05Caleb Doan 17:19 (2 O/A)Connor Doan 18:06(1 A/G)Bruce Lalonde 29:38 (1 A/G)Jon Leiding 19:45 (1 A/G)Mark Manny 19:24 (1 A/G)Louise Midland 36:08 (3 A/G)Andrew Midland 17:44 (3 O/A)Mark Midland 24:43Mike Nestor 19:40 (1 A/G)Catherine Peterson 29:34John Price 23:01 (2 A/G)Taryn Schrader 21:30 (2 O/A)Greg Smith 21:11 (2 A/G)Steve Speirs 18:44 (1 A/G)Dwight Starks 23:11Tim Suddeth 19:11Thanks to KaleRunning.com for their assis-tance with the results.

Chesty Puller Memorial Twin Bridges 10K RunJune 20, 2009 - West Point, Va.Doug Berry 56:48 (1 A/G)Bob Curtin 1:16:22Joel Fenlason 51:02 (2 A/G)Susan Hagel 51:47 (1 A/G)Irene Kottmer 1:18:02 (3 A/G)Michael Kottmer 1:18:01Douglas Marshall 37:47 (3 O/A)Steve Scudder 1:13:37Brandon Smith 1:00:20 (2 A/G)

Will Speck Memorial 5K Road RaceJune 21, 2009 - Cranston, R.I.Rhoda Carroll 30:55

Pacifi c Crest MarathonJune 27, 2009 - Sunriver, Ore.Michele Smith-Harden 4:00:03 (1 Masters) State #46

Amy Peacock at the EquiKids Run with the Hounds with her favorite running buddy.

Kathryn Daniels at EquiKids. There are not many events that Kathryn misses on the weekend.


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Warhill 5K Run/WalkJune 27, 2009 - Warhill Sports Complex; Williamsburg, Va. RunJim Bates 18:41 (1 A/G)Nick Cerda 21:30 (2 A/G)Mike Daniels 25:41John DiCarlo 23:16 (1 A/G)Pete Gibson 17:42 (2 O/A)Susan Hagel 23:04 (1 A/G)Alexey Popov 19:07 (1 A/G)Steve Scudder 33:01Sarah Younger 1 9:13 (1 O/A) WalkSteven Shapiro 28:33 (1)

Rock ‘n’ Roll SeattleJune 27, 2009 - Seattle, Wash. MarathonTom Bednarz 5:34:33 Lori Sherwood 6:27:05 Half MarathonThomas Lettis 1:47:28 Roland Tsosie 2:04:17

YMCA Independence Day 5K/1 Mile Run/WalkJuly 4, 2009 - Mt. Trashmore; Virginia Beach, Va. 5K RunBelle Abenir 22:50 (1 A/G)Lisa Armistead 24:06 (2 A/G)Gene Bachman 22:34 (3 A/G)Patricia Baumann 28:09Candi Beneze 28:23Michael Bordi 23:21Joshua Boron 20:09 (3 A/G)Michael Boron 23:19 Christopher Catoe 26:34 (2 A/G)Angelo Celesia 21:11 (2 A/G)Jim Coleman 24:31Jane Cullipher 38:55Diana D’Abruzzo 37:03Mary Davison 19:25 (1 O/A)Glenda Dennison 27:11John DiCarlo 22:47 (3 A/G)Jeremy Downs 19:13 (1 A/G)William Dungan 28:31Gene Edwards 24:44Jon Elder 20:03 (1 A/G)Sarah Ezell 26:23 (2 A/G)Linda Fox 25:24 (2 A/G)Reagan Garland 45:15Les Gibson 27:56John Gresock 22:44 (3 A/G)Bill Hart 20:04 (1 A/G)Malcolm Higgins 26:54Daniel Hurley 21:55 (2 A/G)Jennifer Jellig 20:57 (2 O/A)Bruce LaLonde 28:10Joanne Lang 34:58Scott Lang 21:10Thomas Lettis 23:14Maryjane Llamas 29:58Duane Lougee 23:18 (1 A/G)Chris Lucha 21:09Paul Lucha 28:28Roxann Lucha 36:08June McDaniels 24:27 (1 A/G)Chris McMullan 24:16 (1 A/G)Erin McMullan 25:53 (1 A/G)Kelly McMullan 24:03 (2 A/G)Jim Mengert 27:03Katie Midland 30:24 (3 A/G)Louise Midland 34:43Mark Midland 22:58Brad Miller 24:42Heather Miller 24:42 (1 A/G)Madeleine Mitcham 23:29 (1 A/G)Ann Marie Mostek 50:58Walter Mostek 36:05 (3 A/G)Fred Ochave 23:44David Phillips 19:36 (2 A/G)Lawrence Phillips 20:36Travis Redmond 26:07 (3 A/G)

Ryan Reese 20:35Monica Roach 34:15Glenn Rose 20:21 (3 A/G)Stephen Rowan 24:53Katie Sack 26:51 (3 A/G)Michael Scudder 23:41Steve Scudder 33:09Gary Searcy 23:09Carla Serex 29:48Steve Speirs 18:10 (1 A/G)Dwight Starks 22:12Terence Toatley 23:49Judy Urwin 23:28 (1 A/G)Joseph Vaughan 22:57Sharon Weeks 25:12 (3 A/G)Tom Weeks 22:27 (2 A/G)Marla Wills 38:08 5K WalkLaura Boron 47:20Grove Calvert 41:03Mary Ann Calvert 51:50Brenda Lawhorn 59:32Kathy Nash 41:49 (3)Judy Paschall 52:13Susan Snead 55:44Scott Stakes 30:59 (1)James Wolfe 40:5 2(2) MileDaniel Arris 6:20 (3 O/A)Mary Katelynn Arris 7:12 (1 O/A)Ryan Carroll 4:33 (1 O/A)Richard Daniels 9:27Zakary Floyd 11:00Kelly McMullan 8:52 (1 A/G)Brad Miller 9:26Heather Miller 13:03 (3 A/G)Patrick Redmond 8:19 (1 A/G)Travis Redmond 6:14 (2 O/A)Dwight Starks 6:31 (2 A/G)Thanks to KaleRunning.com for their assistance with the results.

From top to bottom are Mary Jane Llamas and Gene Bachman. Both are competing at the We Build People 5k.


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Yorktown Independence Day 8K Run July 4, 2009 - York High School; Yorktown, Va. Tracey Atteberry 50:25Nancy Ayler 46:38Sheila Bailey 49:25Ken Bricker 51:02Windle Day 41:28Joel Fenlason 37:49Jim Halley 1:07:58Margaret Halley 1:01:18Douglas Marshall 28:05 (1 A/G)Mike Nestor 30:40 (2 A/G)Eric Orgnon 47:22Rick Platt 38:31Joseph Polinski 43:36Marie Price 48:17William Price 39:11Joseph Verdirame 39:06

Virginia Derby 5K RunJuly 11, 2009 - New Kent Vineyards; New Kent, Va.Alexey Popov 19:17 (2 O/A)Steve Scudder 33:45

El Scorcho 25K RunTrinity Park, Fort Worth, TX - July 19, 2009 @ MidnightMichael Kottmer 3:03:38

I love the Tavern sprint TriathlonJune 28, 2009 - Richmond Va. Swim T1 Bike T2 Run TotalGene Bachman 27:11 0 :51 52:20 1:11 23:04 1:44:37 2a/gJohn Lomogda 10:48 0:45 48:26 1:02 17:41 1:18:39 1a/g

Pohanka Cadillac Colonial Beach Sprint & Olympic TriathlonJuly 11 & 12, 2009 - Colonial Beach, Va.Sprint (750m Swim, 20k Bike, 5k Run) Swim T1 Bike T2 Run FinalJami Brill 16:05 3:55 49:28 2:11 27:30 1:39:11 (3 AG)

Olympic (1.5k Swim, 40k Bike, 10k Run) Swim T1 Bike T2 Run FinalAlan Banks 39:00 2:10 1:06:19 1:33 47:21 2:36:26Todd Bibb 33:41 2:11 1:08:16 1:10 36:10 2:21:29 (3 AG)Glenda Dennison 45:06 2:47 1:38:54 1:38 1:01:09 3:29:37Karen Franke 31:52 1:39 1:14:15 1:23 50:48 2:40:00 (2 AG)David Jones 28:53 1:57 1:11:07 1:23 55:25 2:38:46Mark Manny 30:57 1:56 1:08:41 1:20 44:56 2:27:53Amy Peacock 52:05 4:07 1:22:03 2:50 1:12:08 3:33:15Leslie Shroyer 32:01 2:41 1:11:31 1:17 51:20 2:38:53 (2 AG)Gary Van Derveer 28:08 1:15 1:06:06 0:53 45:49 2:22:13 (1 AG)Fred Walker 38:43 1:54 1:15:35 0:58 58:41 2:55:52

BothGene Bachman Sprint 14:52 1:41 39:20 1:01 21:47 1:18:43 (1 AG) Olympic 29:38 2:09 1:09:31 1:19 47:53 2:32:31 (2 AG)Rene Fariss Sprint 18:02 2:07 38:090 1:20 20:32 1:20:12 (1 AG) Olympic 36:44 2:15 1:07:15 1:33 46:47 2:34:36Diane Haupt Sprint 12:58 1:20 38:07 0:54 21:48 1:15:09 (2 AG) Olympic 25:38 1:21 1:02:36 0:55 43:32 2:14:04 (2 AG)Thanks to KaleRunning.com for their assistance with the results.

3Sports Sprint Triathlon (300M S (pool), 20K B; 5K R)July 19,2009 - Shady Grove YMCA; Richmond, Va.Christine Hubbard 6:43 2:17 42:41 1:01 23:58 1:16:39Mike Mitchell 5:49 1:39 39:13 0:41 23:38 1:10:59

To the left, Ethan and Brad Miller pace each other through the 1 Mile at We Build People events. Above is Katie Sack on her way to a 3rd place AG fi nish in the 5k.To the far right is Zakary Floyd and the near right is Jennifer Jellig.


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RUNDOWN Ad RatesMonthly advertising rates are as follows:Full Page ................$75.00Half Page ................$50.00Quarter Page ..........$35.00Eighth Page ............$25.00Business Card ........$15.00Flyers (8.5”x11”) .....$100.005% Discount for 6 months10% Discount for 12 monthsSTAY TUNED FOR CHANGES as the Rundown converts to 100% electronic deliveryTo qualify for newsletter mailing costs assigned to non-profi t organizations, we can only accept ads which are related to sports or health, fi tness and wellness. Ads may be accepted from other agencies when they help sponsor the Tidewater Striders and club events.

To advertise in the RUNDOWN, please contact Ada Lester, [email protected] or call 757-623-0892. Ads should be ready to print in a pdf, .tif or .jpg format. All ad copy is due by the 15th of each month.

Chesapeake: Chesapeake Foot & Ankle Ctr. 10% Discount 436-5824

Great Bridge Cyclery10% Discount Parts & Accessories, 482-5149

Velocity Sports Performance10% discount for Striders, 361-5850

Norfolk:Brian D. Deutsch, MD, 10% Discount

Freedom Ford, Call 583-3673 for details

Running Etc. - Ghent (See ad in this issue)

Mediation Center of Hampton Roads, 10% off of Mediation Services and Train-ing, 624-6666. Also in Virginia Beach - 456-0118.

TriDuo.com - Free 5x7 print with pur-chase of 2 5x7s. Available once per year per Strider Member, please call to order. 623-0892

Ghent Chiropractic - complimentary fi rst day services (including consultation, examination, x-rays (if needed) 622-1222

Newport News:Runner’s Source 223-4970 15% discount on non-sale in stock inventory.

Portsmouth:Scat Bikes 483-2818 (10% off parts and accessories)

Virginia Beach:Conte’s Bicycle & Fitness Equipment491-1900 Also, Norfolk, NN & Richmond

Dynamic Health Services - Free consult for Striders. www.DynamicHealthServices.org 757-639-3153

Final Kick Sports - 10% off shoes and apparel

First Colonial Chiropractic 496-4956Free Exam. Necessary x-rays included with one paid treatment.

Dr. Mike Geheren, Chiropractor50% off all services 498-0098

HDK Cycles - Kempsville 424-615115% parts and accessories

Special Discounts for Tidewater Striders

Hybrid Academy of Martial Arts - (Scores Plaza) Receive a free one week trial on Muay Thai Kickboxing or Submis-sion Grappling 490-6906.

Mediation Center of Hampton Roads, 10% off of Mediation Services and Training, 456-0118. Also in Norfolk - 624-6666.

New Balance Virginia - Hilltop East10% Discount 433-0100

Running Etc. - Regency Hilltop (see our ad in this issue)

Cayce/Reilly School of Massotherapy Student Clinic 457-7146 - Student mas-sages ~ $20.00; Other services (Refl exology, massage/facial) ~ $5.00 off with Tidewater Striders ID

Shorebreak (Pizza, Sports & Billards)10% discount to Striders, not to be combined with any other specials or coupons.481-9393

Sterling Meadows Kennel - 471-004010% off boarding/supplies - does not include pet food - Must present Strider membership card.

Therapeutic Massage - Allison Thomas10% discount 285-6411Foot Refl exology - 757-430-2526 or e-mail [email protected]. 10% discount for membersWells Therapeutics, Inc. - 490-9488 Massage therapy in Mount Trashmore area 10% discount on all therapeutic massage.Zen Hot Yoga. - 757-288-9142 $25 discount off 1-month unlmited package or $75 off a 3-month unlimited package. http://www.zenhotyogavb.com/Various LocationsIn Motion Physical Therapy and Sports Performance.10% off VO2 Max testing - www.Bonsec-oursinmotion.comDuck, NCOuter Banks Running Co.10% Discount 252-255-5444Other LocationsLifetime Running and Fitness10% on all training programs, 703-975-1605 SportsLegalForms.com - 20% discount - use code “STRIDERS”.

These merchants give discounts to Tidewater Strider members. Most stores give at least 10% discount on non-sale items. Bike shops usually give discounts on parts and accessories only. You must show your Strider membership card and the discount is non-transferable. Please support these merchants willing to support us!

Strider Apparel and more..

Visitwww.cafepress.com/striders

Striders TweetYou can now follow the Tidewater Striders on Twitter: http://twitter.com/TheStridersFeel free to send an email to [email protected] with any Strider announcements you’d like to make via Twitter.


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Membership ApplicationTidewater Striders Running ClubRunning Hampton Roads since 1977P.O Box 2121Chesapeake VA 23327-2121Phone: (757) 627-7223 Race Hotline: (757) 627-RACE

Name (First, Middle, Last):________________________________________________________________________

Address (Include Apt # ):_________________________________________________________________________

City:__________________________________________________State:___________Zip:_____________________*Please print email address clearly *

Email Address:_________________________________________________________________________________

Birth Date (mm dd yyyy):_____________________________ Gender:_____________________________________

Phone Number:_____________________________________New Member? YES___________NO_____________

Additional Family Members:Name Birth Date Gender Email

Membership Fees (Circle One):Email Delivery of Club’s Rundown Magazine:Membership Type 1 Year 2 YearYouth (18 & Under) $10 $15Individual $15 $252 Persons Same Address $20 $35Family 3+ Same Address $25 $45Golden Runner $75 NA

Note: After December 2009, only theeRundown will be distributed; ensure youremail address on file is current. Papersubscribers will have their membershipsextended to compensate for their shift to email receipt of the Rundown.

(The monthly Rundown magazine provides local club news, race results, and informative articles )

Amount Enclosed: _______________(Please make Check Payable to: Tidewater Striders)

I know that running and volunteering to work in club races are potentially hazardous activities. I should not enter and run in club activitiesunless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete the run. I assume all risks associated with running and volunteering to work in club races including, but not limited to, falls, contact with other participants, the effects of the weather, including high heat and/or humidity, the conditions of the road and traffic on the course, all such risks being known and appreciated by me. Having read this waiver and know ing these facts, and in consideration of your acceptance of my application for membership, I, for myself and anyone entitled to act on my behalf, waive and release the Tidewater Striders, their national governing body and all sponsors, their representatives and successors from all claims or liabilities of any kind arising out of my participation in these club activities even though that liability may arise out of negligence or carelessness on the part of the persons named in this waiver.

Signature/Date__________________________________________________________________________________________________________

Save time and paper! Sign up online @Tidewaterstriders.com

Apply online or Mail Check & Application to: Send Address or Email Changes to:Tidewater Striders, Membership Cathi ReadeP.O. Box 2121 [email protected] VA 23327-2121 (757) 717-8774


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Check Your Mailing Label Your membership expiration date is printed on the mailing label above! Is it time to renew? If so, please renew NOW so that you don’t miss out on any of the benefi ts of the Tidewater Striders Membership,

Annual Strider PicnicDATE - Saturday, August 15thTIME - Activities begin late morning after your run or

after the Strider Mile (approximately 10:30 a.m.)

LOCATION – Lake Christopher - From Indian River Road, head south on Kempsville Road approx. 1/2 mile. Turn left on Quarry Lane and follow it to Lake Christopher Drive. Turn left and the park is immediately on the right.

FOOD – BBQ Ribs, Fried Chicken, Pork BBQ, Baked Beans, Coleslaw and Rolls provided by Beach Bully

Adult Beverages, Soda and Water also providedBE SURE TO BRING: * Your Family * Swimsuit, kayak, canoe or volleyball * Chairs or blankets * A dish to share (A-M bring a side dish, M-Z bring

a Dessert) RSVP TO CATHI READE AT 757-717-8774 OR [email protected] BY WED., AUGUST 12TH

2009 Running Grand Prix Events August 15, 2009Strider Mile

September 6, 2009Rock ‘n’ Roll Half Marathon

September 26, 2009Neptune Festival 8k

November 26, 2009Turkey Trot 10kDecember 12, 2009

Santa Shuffl e 5K

Running Grand PrixThe following have completed all the 2009 Grand Prix running events (through CHKD 8k).

Billy ChoreyJim Duffy

Steve Speirs

The COMMODORE CROSS-COUNTRY CLASSIC Sponsored by the Mediation Center of Hampton Roads

Saturday September 12, 2009

Northside Park – Norfolk, Virginia

Maury High School, in collaboration with the Norfolk Department of Recreation, Parks and Open Space, Running ETC, and the Tidewater Striders invite you to participate in this 1st Annual Invitational. This new 5K cross-country course contains two challenging loops with some hills and backwoods trails as cross-country was meant to be. Schedule: 7am: Course Opens 8am: Open 5K Event (3 open awards M&W and Top 3 in the following age groups) 9 & under, 10-12, 13-15, 16-29, 30-39, 40-49, 50-59, 60+ Top Male and top Female Team (Top five score, seven maximum per team) 9am: High School Varsity Boys (Awards to Top 3 Teams and Top 10 Individuals) 9:45am: High School Varsity Girls (Awards to Top 3 Teams and Top 10 Individuals) 10:30am: High School Boys JV 11:15am: High School Girls JV Entry Fee: $10 per runner for each race (Limit to Top 7 in Varsity Boys & Girls) Teams must be entered by September 5th. Varsity Teams must be declared by September 10th. Checks made payable to: Maury Cross Country Club Mail to PO Box 11421, Norfolk, VA 23517 Timing By: Tidewater Striders Specially Designed T-Shirts Available for a Low Price Music Entertainment by: Corporate Woods Drive We will have picnic foods available for all coaches and runners at the start/finish area beginning at 10:00am. Sanctioned by: Virginia High School League Race Coordinators: Madison Mc Donald & Brian Davenport Race Director: Dave Mc Donald: 757-624-6666 [email protected]

TEAM: ___________________________________- GIRLS: 1.______________________ 2.______________________ School Address _____________________ 3.______________________ __________________________________ 4.______________________ Coach ____________________________ 5.______________________ Phone # ___________________________ 6.______________________ E-Mail ____________________________ 7.______________________ _______________________ ___________________________ _______________________ ___________________________ _______________________ ___________________________ _______________________ ___________________________ _______________________ ___________________________ _______________________ ___________________________ _______________________ ___________________________ BOYS: 1.______________________ 2.______________________ 3.______________________ 4.______________________ 5.______________________ 6.______________________ 7.______________________ _______________________ __________________________ _______________________ __________________________ _______________________ __________________________ _______________________ __________________________ _______________________ __________________________ _______________________ __________________________ Individual Registration for Open Race (Name)______________________ Address ____________________________________________________ Phone # ______________________ e-mail ________________________ Age ______ Male/Female Team _______________________________ (Mail Together Please) Waiver: I know that running a race is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete the run. I assume all risks associated with participating in the Maury Cross-Country Classic including, but not limited to, falls, contact with other participants, the effects of the weather, including high heat and/or humidity, traffic and the conditions of the course, all such risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of your accepting my application, I, for myself and anyone entitled to act in my behalf, waive and release all sponsors including, but not limited to, Maury High School, Norfolk Department of Recreation, Parks and Open Space, Norfolk Public Schools, Tidewater Striders, RRCA, all sponsors, and all participants, staff and volunteers, race officials involved with this event, their representatives and successors from all claims or liabilities of any kind arising out of my participation in this event though that liability may arise out of negligence or carelessness on the part of persons named in this waiver. I grant permission to all of the foregoing to use any photographs, motion picture, recordings, or any other record of this event for any legitimate purpose. Signature_________________________ parent/Guardian (if under 18)___________________________ Directions: From Route 64: Take Exit 277 (Tidewater Drive North) go past Southern Shopping Center and under Little Creek Road. Northside Park is ½ mile past Little Creek Road on the left side of Tidewater Drive. 8401 Tidewater Drive, Norfolk 23518

RACE DIRECTOR TIMES: 0700-0815 - Morning registration Katherine Long 0800 - 1 Mile Fun Run - on base (757) 856-2226 0830 – 5K Run (3.1 miles),Walkers welcome but no awards category

LOCATION The Coast Guard Training Center invites all runners, walkers, military and civilian, to participate in the Twenty-first Annual Coast Guard Day 5K Run/Walk & 1 Mile Fun Run. The 5K course starts and finishes on the Training Center located in historic Yorktown, Va. After leaving the base, the course winds its way through the scenic National Park Battlefield roadways famous for their views of the encampment areas, siege lines, and redoubts which were the site of the Revolutionary War's final decisive battle. For more information visit our web page: http://www.uscg.mil/tcyorktown/Support/MWR/5k.asp AWARDS

The following awards will be presented immediately after the race in the TRACEN Gymnasium: Male & Female - Top 3 overall Coast Guard Runners Top (3) overall - male & female Male & Female - Top (3) finishers in each age category: Age 14 & under, 15-19, 20-24, 25-29, 30-34, 35-39 40-44, 45-49, 50-54, 55-59, 60-64, 65 & over (2) awards Children's Fun Run - Medals for first 25 finishers.

COURSE SUPERVISION Runners must follow traffic flow and yield the right-of-way to vehicular traffic. Course marshals will be located at critical checkpoints on the course. Water will be supplied on the course.

REFRESHMENTS Following the race there will be light refreshments and a drawing for door prizes. REGISTRATION & ENTRY FEES

Pre-registered early packet pickup Friday, July 31st, 10:00 AM - 3:00 PM. All pre-registered entries up through July 17th will receive a T-shirt. Late registration not guaranteed a t-shirt. $15.00 PRE-REGISTERED – POSTMARKED BY JULY 17, 2009. $18.00 LATE AND RACE DAY REGISTRATION. Kids 1 mile Fun Run free if participant does not want a T-shirt. ($8.00 for T-shirt) * Must fill out registration form and indicate for Fun Run.

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COAST GUARD DAY 5K RUN/WALK OFFICIAL ENTRY FORM *Cost is $15.00 per entry if postmarked by Friday July 17, 2009. After July 17th, entry fee is $18.00. Fun Run entry is free unless participant wants a T-shirt ($8.00). Please make all checks and money orders payable to: USCG TRACEN YORKTOWN MORALE FUND and mail to: MWR Gymnasium, U.S. Coast Guard Training Center, Yorktown, VA. 23690-9761 IMPORTANT: Photo ID required to enter base on race day! ____________ FIRST NAME MIDDLE INITIAL LAST NAME __________ MAILING ADDRESS CITY & STATE ZIP (AREA CODE) PHONE # E-MAIL: ACTIVE DUTY COAST GUARD Y N DUTY STATION_______________________________ AGE ON RACE DAY _______ BIRTH DATE ____________ SEX (please circle) MALE FEMALE PTC MEMBER Y N PLEASE INDICATE BY CIRCLING: RUN FUN RUN (No Cost) T-SHIRT SIZE (CIRCLE ONE ): M L XL FUN RUN T-SHIRT ($8): YOUTH M L ADULT S I know that running a road race is a potentially hazardous activity which could cause injury or death. I should not enter and run unless I am medically able and properly trained and by my signature, I certify that I am medically able to perform this event, am in good health, and am properly trained. I agree to abide by any decision of a race official relative to any aspect of my participation in this event, including the right of any official to deny or suspend my participation for any reason whatsoever. I assume all risks associated with running/participation in this event including but not limited to falls, contact with other participants, the effects of weather, including high heat and/or humidity, traffic, and the conditions of the road, all such risks being known and appreciated by me. I understand that bicycles, skateboards, baby joggers, roller blades, animals, and radio headsets are not allowed in the race and I will abide by this guideline. Having read this waiver and knowing these facts and in consideration of your accepting my entry, I , for myself and anyone entitled to act on my behalf, waive and release the Peninsula Track Club, The Road Runners Club of America, the U.S. Government, the U.S. Coast Guard, York County, Commonwealth of Virginia and the National Park Service and all sponsors, their representatives and successors from all claims and liabilities of any kind arising out of my participation in this event, even though that liability may arise out of negligence or carelessness on the part of the persons named in the waiver. I grant permission to all of the foregoing to use any photographs, motion pictures, recordings or any other record of this event for any legitimate purpose. _ Signature of Runner Date Signature of Parent if Runner under 18 Date

21st Annual MILITARY & CIVILIANS WELCOME

COAST GUARD DAY 5K RUN/WALK & 1 MILE FUN RUN Saturday - August 1, 2009 Rain or Shine A Peninsula Track Club GRAND PRIX Event

DIRECTIONS TO COAST GUARD TRAINING CENTER: Take I-64 to Exit 250B (Ft. Eustis Blvd/Rt. 105). Go toward YORKTOWN on Rt. 105, approximately 3 ¾ miles to traffic light at Rt. 17. Go LEFT onto Rt. 17 NORTH. Proceed about ¾ mile to second traffic light and turn RIGHT onto Cook Rd. Proceed approximately 2 ½ miles to the STOP sign and turn RIGHT onto Ballard St. (Rt. 238 East). Follow this road approximately 1¼ miles to the CG Training Center gate. From points North via Rt. 17: Follow Route 17 South across the Coleman Memorial Bridge. Proceed approximately ½ mile past bridge and turn left at traffic light onto Route 238 EAST. Follow Rt. 238 East for approximately 2 miles to CG Training Center gate. Finish line results and race support provided by the Peninsula Track Club

SPONSORED BY:

REGISTRATION/CHECK IN – 7 AM RACE BEGINS – 8 AM Fun run starts at 0810 AM Race Course – The Blasters Cove 8k race is a challenging course for any runner. The race winds through the forest of historic Fort Story over elevation changes and mixed terrain. Soft sand and packed dirt punctuate the demanding track. Race Director – Anthony Bozarth e-mail – [email protected] Registration & Fees: $20.00 per person – postmarked by August 10, 2009 $25.00 per person – after August 10 and day of registration $10.00 per person-1 mile fun run/walk Online registration available at Active.com or Mail to: Anthony Bozarth 11 Thomas Athey Court – Hampton, VA 23666, RE: 8K Run Please make checks payable to: WEODWF or Wounded EOD Warrior Foundation

Awards – Top 3 overall finishers, Male and Female (Trophies/raffle tickets) Top 3 overall finishers in each age group Male and Female (Raffle tickets) Age Groups – 15 & under, 16-19, 20-24, 25-29, 30-24, 35-39, 40-44, 45-49, 50-54, 55-59, 60 &Up. *no awards or timing for one mile fun run/walk Last Name ___________________________________ First Name _______________________________ Address ____________________________________ City, State & Zip __________________________ Phone __________________________ E-mail _______________________________ Gender _________ Age on race day __________________ Date of Birth _____________ T-SHIRT Size S M L XL

Proceeds will benefit the Wounded EOD Warrior Foundation, a 501(c) 3 organization that provides financial assistance to our Wounded EOD Warriors and their families when a loved one is injured. Please visit www.woundedeodwarrior.org for more information Signature ______________________________________ Date __________________________ Parent/Guardian Signature – Participants under 18 years of age _______________________________________________ Date __________________________ By indicating your acceptance, you understand, agree, warrant and covenant as follows: ALL RUNNERS MUST READ AND SIGN THE WAIVER BELOW IN ORDER FOR YOUR ENTRY TO BE PROCESSED I understand that running is a potentially hazardous activity. I should not enter this race unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability

to safely complete this race. I assume all risks associated with running in the event including, but not limited to, falls, contact with other participants, the effects of weather including heat and humidity, traffic, and the condition of the roads, trails, and all such risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of the acceptance of my entry, I, for myself and anyone entitled to act on my behalf, waive and release Tidewater Striders, Ft. Story and associated commands, the City of Virginia Beach, race directors, race officials, volunteers, and all sponsors, their representatives and successors from all claims or liabilities of any kind arising from my participation in this event. I grant permission to all forgoing to use any photographs, video, or recordings of any kind of this event for any legitimate purpose. This race is not intended for baby joggers, strollers, headphones, skates of any kind, and dogs on leashes and I will abide by these guidelines. ** Registration prior to August 10, 2009 - will receive t-shirt on race day. After August 10, subject to availability****

Directions to parking area and race start: From the main gate on Atlantic Ave. Continue straight to First Landing, turn left on First Landing. Parking will be located in the Car Wash parking lot. Walk approx. 1 quarter mile north on Hospital rd to Al Jubayl and turn left. Blaster's Cove will be the first left.

Race Information See the 20,000 seat Amphitheater like never before! The race will take runners throughout the venue grounds which includes, the backstage area, walkways, and parking grounds. This flat, fast course will start and finish backstage. Packet Pick-Up & Late Registration Checkered Flag Audi 2865 Virginia Beach Blvd., Virginia Beach, VA 23452 Friday, September 18th 4:00 – 7:00pm Saturday, September 19th 10:00am – 2:00pm Packet Pick Up & Race Day Registration 7:30 – 8:50

5k Race start- 9:00am 1 Mile Race start-10:00am

All Access Party- 9:30-11:30am

Sunday | September 20, 2009

Verizon Wireless Virginia Beach Amphitheater

Race Proceeds Go to Regional Youth Running Programs. Tidewater Striders, one of the largest running organizations in the United States, is a 501c(3) non-profit club. This all-volunteer organization’s mission is to promote fitness and healthy lifestyles through running. The Striders will distribute the proceeds from this race to youth running programs throughout the region to enhance youth fitness and reduce child obesity throughout the region. At a minimum it will support: Girls on the Run Lion’s Den Youth Running RRCA Kids Run the Nation Program Striders Youth Grand Prix Series 1-Mile Races New Energy Youth Running Team Other Area Cross Country Teams PRODUCED BY

ALLACCESS5K.COM

PRESENTED BY

Participant Perks Flat & fast course throughout venue’s grounds Commemorative Finisher’s Award Backstage award party Live music Artist Dressing Room Tours Food & Soda & Adult Beverages Participant Dri-Balance T-Shirt & Goodie Bag Entry to Raffle Prizes

Overall Awards: Top 3 men and women awards include prize money: $200- 1st $100- 2nd $50- 3rd

Age Group Awards: Top 3 Men & Women: 12 & Under, 13-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, & 65 & Up will receive commemorative award winner t-shirts and other awards

All Access After Party Participants will have the chance to celebrate their accomplishment with free food, beverages, and live music. The post race party will also include an award ceremony and raffles. Runners will also be given a chance to tour artist’ dressing rooms. Your race number serves as your FREE entry to the party.

Name:_____________________________

First MI Last

Gender: __Male __Female Age:_________

Email:_______________________ (race day)

Phone:__________________

Tech T-Shirt:: S M L XL XXL (gender specific)

Street Address___________________________

City/State/Zip:____________________________

Select Event: By 8/1 8/2-9/10 9/11-9/20

__AllAccess 5K $20 $25 $30

__Mile Fun Run/Walk $10 $15 $20 Register online at www.allaccess5k.com OR maili check and l signed entry to: AllAccess5K, 1513 Beachview Dr., Check payable:

Virginia Beach, VA 23464-7221 Tidewater Striders Race Waiver: Please read this carefully, MUST BE SIGNED!

I know that running a road race is a potentially hazardous activityI should not enter to run or walk unless I am medically able and properly trained. I agree to abide by the decision of a race official relative to my ability to safely complete the run/walk. I assume all risks associated with participating in this event including but not limited to falls, contact with other participants, eating during an athletic event, the effects of weather, including heat and humidity, traffic and conditions of the roads/walkways, all such risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration for acceptance of my entry, I for myself and for anyone entitled to act on my behalf, agree to indemnify the Tidewater Striders, LiveNation, Checkered Flag Automotive Group, the City of Virginia Beach, sponsors, volunteers, race management, from any and all claims or liabilities of any kind arising from my participation in this event. I will abide by all guidelines set by race management, including but not limited to, that bikes, skates and other wheeled-devices and animals are not permitted during my participation in this event. I agree that my entry fee is not refundable or transferable for any reason. I also grant permission to all the foregoing to use any photographs, or other recordings or records of this event for any legitimate purpose. Race Director reserves the right to accept or deny any entry.

Signature: ____________________________________ (parent or guardian if under 18 years of age) Date

AWARDS5K Awards will be given to the top 3 male and female overall finishers and the top 3 male and female finsi-hers in each age group as well as the top male and female middle of the pack and top male and female back of the pack.5K Age Groups: 14 and under, 15-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, and 55 & older.

All participants will enjoyComplimentary bagels, doughnuts,

fruit and water.

The race start and finish is located at the 4th street boardwalk at the Virginia Beach oceanfront.

5K Run/Walk Entry Form

Participant Name _________________________________ Sex: _____ Birth Date ___ /___ /___

Email: _________________________________________ Age on Race Day: _________________

Address/City/State/Zip: _____________________________________________________________

____ I am unable to attend but would like to make a donation to TASA in the amount of $___________.

The official 2009 Surfers Healing 5K at the Beach T-shirt is guaranteed to the first 100 registered.My shirt size is: ___ Small ___ Medium ___ Large ___ X-Large

I am participating in the: ___ 5K Run ___ 5K Walk ___ Personal Chip ID __________________

IF YOU HAVE ANY QUESTIONS, PLEASE CALL 757.461.4474

Waiver & Release: By participating in the Surfers Healing 5K at the Beach, I hereby for myself and anyone entitled to act on my behalf, release Tidewater Autism Society of America (TASA), Kale Running, Surfers Healing and all sponsors, representatives and successors from all claims and/or liabilities of any kind arising out of participating in the event. I understand this race is not intended for strollers, baby joggers or dogs. I give TASA per-mission to use any photos, videos and recording of this event for any legitimate purpose, to include TASA’s Annual Report, Annual Video, and newsletters. Children under the age of 18 must have a parent’s signature.

SIGNATURE: ___________________________________________________________ DATE ___ / ___ / ___

You may register by mailing completed form and Entry Fee/Sponsor money to: TASA, 6300 East Virginia Beach Blvd, Norfolk, VA 23502

OR Online at www.KaleRunning.com OR www.Active.comOR Register the day of the 5K, Saturday, August 15, 2009.

Participant Name: Phone:Address:

Sponsor Name: ___________________________________________

Amount: $ _____________ Phone: __________________________

Address: _________________________________________________

Sponsor Name: ___________________________________________

Amount: $ _____________ Phone: __________________________

Address: _________________________________________________

Sponsor Name: ___________________________________________

Amount: $ _____________ Phone: __________________________

Address: _________________________________________________

Sponsor Name: ___________________________________________

Amount: $ _____________ Phone: __________________________

Address: _________________________________________________

Sponsor Name: ___________________________________________

Amount: $ _____________ Phone: __________________________

Address: _________________________________________________

Please Note: You may participate as a fund-raising par-ticipant by asking your family, friends and neighbors to sponsor you for a set amount. Fund raising participants will be eligible for the following awards:$1,000 & up: TASA Duffle Bag$500: TASA Beach Cooler$250: TASA Beach Towel$150: TASA Cinch PackThe individual rasing the most funds overall will win a NEW IPOD Nano!* Please make checks payable to TASA* All sponsor money must be turned in before the race begins in order to be eligible for prizes.

All proceeds will benefit the Tidewater Autism Society of America and Surfers Healing VB.

About Autism: Autism is a neurobiological condition that affects a person’s ability to communicate and interact with others. It is a “spectrum” disorder that affects individu-als differently and to varying degrees of severity. Autism is the fastest growing de-velopmental disability in the United States. It affects nearly 1.5 million Americans and their families. One in 150 children born today will be diagnosed with autism. Al-though each individual with autism improves in functioning over time, unfortunately, children do not “grow” out of autism. It is a lifelong disability.

The Tidewater Autism Society of America (TASA) is a locally funded organization dedicated to improving the lives of all affected by autism. TASA strives to enhance community awareness, provide education for profes-sionals and parents, and maintain sup-portive, informative networks comprised of parents, professionals and community leaders. Proceeds from this event will help local families facing autism. With every participant, we move a little closer to more awareness, more help for individuals with autism to achieve a better quality of life, and ultimately improving the lives of all af-fected by autism.

Surfers Healing: This is the Fifth Year Surfers Healing, a non-profit organization based out of California, has hosted its day camp here in Virginia Beach, where autistic children and their families can experience a great day at the beach, complete with surfing and the in-credible healing power of the sea. For more information about our Virginia Beach camp, please visit www.SurfersHealingVB.org.

www.KaleRunning.comEmail: [email protected]

Saturday, August 15, 2009Virginia Beach OceanfrontEntry Fee: $25 if post-marked by 8.06.09, $30 after 8.06.09 through race day.

Registration& Packet Pick Up: 6:30pm-8pm, 8/147am-7:45am, 8/15

5K Run/Walk: 8amAwards: 9am

1st Runner: 2nd Runner:Name (First, MI, Last)

Address

City, State, ZIP

Phone no. (including area code)

Age on race day

Name (First, MI, Last)

Address

City, State, ZIP


Age on race day

I know that running a road/trail race is a potentially hazardous activity. I should not enter to run unless I am medically and properly trained. I agree to abide by any decision of a race official relative to my ability to safely compete in the run. I assume all risks associated with running in this event including heat, humidity, traffic and conditions of the road/trail, all such risks being known and appreciated by me. Having read this waiver and knowing these facts, and in consideration of your accepting my entry, I, for myself, and anyone entitled to act on my behalf, waive and release the Peninsula Track Club, MWR Fort Eustis, the US Army and the US Government and/or its officers from all claims and liabilities of any kind arising out of my participation in this event. This is a road race conducted under the rules of the RRCA and USATF. In consideration of the safety of all participants, no baby joggers, baby strollers, headphones, animals on leashes, skateboards, or skates permitted in the race.All entrants must sign waiver.

Detach and Mail Together

Make check or money order payable to: Peninsula Track Club

No Refunds, Exchanges or Transfers – No PTC Race Passes

Combined Ages _________

Signature Date(Parent/Guardian Signature if under 18)

E-mail address E-mail address

Sex: Male Female


Married couple? Yes No

Race day registration: Begins at 5:00 PM, until 6:15 PM. Race starts at 6:30 PM.

Registration and Entry Fees: $30 per couple pre-registered or $35 per couple after August 8th and on race day. No PTC race passes accepted.

Ft. Eustis, VA6:30 PM

Saturday, August 15th, 2009

Circle T-shirt size desired: S M L XL Circle T-shirt size desired: S M L XL

Sex: Male Female

Mail to: PTC Couples Run, Peninsula Track Club, P.O. Box 11116, Newport News, VA 23601

I know that running a road/trail race is a potentially hazardous activity. I should not enter to run unless I am medically and properly trained. I agree to abide by any decision of a race official relative to my ability to safely compete in the run. I assume all risks associated with running in this event including heat, humidity, traffic and conditions of the road/trail, all such risks being known and appreciated by me. Having read this waiver and knowing these facts, and in consideration of your accepting my entry, I, formyself, and anyone entitled to act on my behalf, waive and release the Peninsula Track Club, MWR Fort Eustis, the US Army and the US Government and/or its officers from all claims and liabilities of any kind arising out of my participation in this event. This is a road race conducted under the rules of the RRCA and USATF. In consideration of the safety of all participants, no baby joggers, baby strollers, headphones, animals on leashes, skateboards, or skates permitted in the race.All entrants must sign waiver.

Directions: Fort Eustis, Virginia, is located between Newport News and Williamsburg. Take Interstate-64 to Fort Eustis Blvd. (Exit 250A) and proceed to Visitors Center (approximately one mile) and obtain a temporary vehicle pass. Continue through the main gate on Washington Blvd., at the traffic circle bear to the right, take a left onto Dickman Street, Anderson Field House will be on your left. Ample parking, rest rooms, and shower facilities at the Anderson Field House.

Course Description: Surface is 100% asphalt roadways. Fast, certified course, mostly flat, with one small downhill and uphill section in the second mile.

Course Supervision: Runners must follow traffic flow and yield the right-of-way to vehicular traffic. Course marshals will be located at critical checkpoints on the course. One water stop will be supplied on the course.

Scoring: Couples overall times added together for results, fastest combined times win. Couples need not run together.

Awards: Top 5 married couples; Top 5 single couples; Top 5 other (same-sex) couples. “Other “ couples can be father-son, mother-daughter, brother-brother, sister-sister, friends, etc. Handcrafted running jewelry created by “Lift Your Sole” awarded to Top 3 individual female finishers. Top 3 places in the following age groups (combined ages, either male-female married or male-female single couples categories only): 39-and-under, 40-59, 60-79, 80-99, 100-119, and 120-and-over. No duplication of awards.

Refreshments and Awards Ceremony: Refreshments (water, soda, pizza, beer) and social immediately following the race. Awards ceremony at 7:45 PM.

T-Shirts: All pre-registered 5K entrants will receive a T-shirt in the requested size. Race day entrants will receive T-shirts while supplies last. Any extra T-shirts will be sold for $10 per shirt.

Race Proceeds to Benefit: The Joe and Sue Moore Memorial Scholarship Fund that provides financial assistance to graduating seniors who have participated in high school running and have excelled in academics.

Race Support and Finish Line results: Provided by The Peninsula Track Club.

Rain Date: In case of severe weather (continued rain, lightning and thunderstorms), the rain date will be Sunday, August 16th at 6:30 PM.

Information: Karen Corl (Race director) (757) 238-9437, e-mail: [email protected] or Rick Platt (Race coordinator) (757) 229-7375, e-mail: [email protected].

Sponsored by:

1st Runner: 2nd Runner:Name (First, MI, Last)

Address

City, State, ZIP


Age on race day

Name (First, MI, Last)

Address

City, State, ZIP


Age on race day

I know that running a road/trail race is a potentially hazardous activity. I should not enter to run unless I am medically and properly trained. I agree to abide by any decision of a race official relative to my ability to safely compete in the run. I assume all risks associated with running in this event including heat, humidity, traffic and conditions of the road/trail, all such risks being known and appreciated by me. Having read this waiver and knowing these facts, and in consideration of your accepting my entry, I, for myself, and anyone entitled to act on my behalf, waive and release the Peninsula Track Club, MWR Fort Eustis, the US Army and the US Government and/or its officers from all claims and liabilities of any kind arising out of my participation in this event. This is a road race conducted under the rules of the RRCA and USATF. In consideration of the safety of all participants, no baby joggers, baby strollers, headphones, animals on leashes, skateboards, or skates permitted in the race.All entrants must sign waiver.

Detach and Mail Together

Make check or money order payable to: Peninsula Track Club

No Refunds, Exchanges or Transfers – No PTC Race Passes

Combined Ages _________


E-mail address E-mail address

Sex: Male Female


Married couple? Yes No

Race day registration: Begins at 5:00 PM, until 6:15 PM. Race starts at 6:30 PM.

Registration and Entry Fees: $30 per couple pre-registered or $35 per couple after August 8th and on race day. No PTC race passes accepted.

Ft. Eustis, VA6:30 PM

Saturday, August 15th, 2009

Circle T-shirt size desired: S M L XL Circle T-shirt size desired: S M L XL

Sex: Male Female

Mail to: PTC Couples Run, Peninsula Track Club, P.O. Box 11116, Newport News, VA 23601

I know that running a road/trail race is a potentially hazardous activity. I should not enter to run unless I am medically and properly trained. I agree to abide by any decision of a race official relative to my ability to safely compete in the run. I assume all risks associated with running in this event including heat, humidity, traffic and conditions of the road/trail, all such risks being known and appreciated by me. Having read this waiver and knowing these facts, and in consideration of your accepting my entry, I, formyself, and anyone entitled to act on my behalf, waive and release the Peninsula Track Club, MWR Fort Eustis, the US Army and the US Government and/or its officers from all claims and liabilities of any kind arising out of my participation in this event. This is a road race conducted under the rules of the RRCA and USATF. In consideration of the safety of all participants, no baby joggers, baby strollers, headphones, animals on leashes, skateboards, or skates permitted in the race.All entrants must sign waiver.

Directions: Fort Eustis, Virginia, is located between Newport News and Williamsburg. Take Interstate-64 to Fort Eustis Blvd. (Exit 250A) and proceed to Visitors Center (approximately one mile) and obtain a temporary vehicle pass. Continue through the main gate on Washington Blvd., at the traffic circle bear to the right, take a left onto Dickman Street, Anderson Field House will be on your left. Ample parking, rest rooms, and shower facilities at the Anderson Field House.

Course Description: Surface is 100% asphalt roadways. Fast, certified course, mostly flat, with one small downhill and uphill section in the second mile.

Course Supervision: Runners must follow traffic flow and yield the right-of-way to vehicular traffic. Course marshals will be located at critical checkpoints on the course. One water stop will be supplied on the course.

Scoring: Couples overall times added together for results, fastest combined times win. Couples need not run together.

Awards: Top 5 married couples; Top 5 single couples; Top 5 other (same-sex) couples. “Other “ couples can be father-son, mother-daughter, brother-brother, sister-sister, friends, etc. Handcrafted running jewelry created by “Lift Your Sole” awarded to Top 3 individual female finishers. Top 3 places in the following age groups (combined ages, either male-female married or male-female single couples categories only): 39-and-under, 40-59, 60-79, 80-99, 100-119, and 120-and-over. No duplication of awards.

Refreshments and Awards Ceremony: Refreshments (water, soda, pizza, beer) and social immediately following the race. Awards ceremony at 7:45 PM.

T-Shirts: All pre-registered 5K entrants will receive a T-shirt in the requested size. Race day entrants will receive T-shirts while supplies last. Any extra T-shirts will be sold for $10 per shirt.

Race Proceeds to Benefit: The Joe and Sue Moore Memorial Scholarship Fund that provides financial assistance to graduating seniors who have participated in high school running and have excelled in academics.

Race Support and Finish Line results: Provided by The Peninsula Track Club.

Rain Date: In case of severe weather (continued rain, lightning and thunderstorms), the rain date will be Sunday, August 16th at 6:30 PM.

Information: Karen Corl (Race director) (757) 238-9437, e-mail: [email protected] or Rick Platt (Race coordinator) (757) 229-7375, e-mail: [email protected].

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Documents

The RUNDOWN - Tidewater Striders