May - Empire Runners

Volume XXXV, Issue 5
T h eE m p i r e
R unner
www.empirerunners.org
May 2010
Perfect Weather Brings Out Record Crowd
for 18th Annual Loop de Loop!
After 17 miserably dry years, the signature event of Doc Team Viking, Val Sell and John Staroba. The team
‘n Mojo Productions
event has become
finally had perfect
rightfully
quite
popular,
because
weather: a cold,
blowing heavy rain
unlike the megaburly full double
storm. Apparently
this is just what
loop, the relay race
is run on a paved,
you nut-jobs relish,
dry, smooth, allas a record crowd
downhill loop with
turned out for this
live music, go-go
ritual of metabolic
dancing and beer at
and orthopedic selfevery aid station.
flagellation.
To
add to the misery,
Those
of
you
haven’t run the relay
we
provided
a
ought to come out
confusing, chaotic,
and enjoy this easy,
terribly inefficient
Vice
President
Dale
Peterson
waitin’
out
the
storm
merry frolic next
registration process
year.
which enabled the
runners to warm up for the race by standing around In addition to taking your money, making you shiver in
shivering uncontrollably in the cold downpour. (This the rain, getting you lost in the woods and then messing
was not the fault of our wonderful volunteers! – this up the results, we also provided all finishers with satchels
of pasta and chocolate and we gave everyone the key
was a full-on Doc ‘n Mojo snafu.)
to the executive porta-potty that was tipping over into
The full Loop de Loop had 29 finishers, led by the Uber- the creek. Immense thanks to our intrepid volunteers,
Goat himself, Don Stewart. Both Don and second place who have all disavowed any official association with
finisher Ty Strange ran faster than all the two-person Doc’n Mojo Productions: Bob Shor, Gil Moreno, Jerry
teams! Dale “Sledgehammer” Peterson completed his Lyman, Cathy Brown, Bill Browne and any others who
18th Loop de Loop, remaining the Last Man Standing assisted us in flogging the masses. See you next year,
to have run every single race since its inception…dang folks!
fool. Note that only five finishers were women -- what’s
A Doc ‘n Mojo Production
up with that? My medical training suggests that this
“It doesn’t have to be fun, to be fun!”
may indeed be further evidence that women have more
...see full results inside
common sense than us lunk-heads.
26 teams completed the Loop de Loop Relay, led by
Empire Runners April 22, 2010 Club Meeting
(pending approval at the May 27, 2010 meeting)
President Nate Koch called the April 22, 2010
meeting to order at 7:35 pm.
Secretary’s Report:
Secretary Paul Berg read the March meeting
minutes, which were approved as read.
Treasurer’s Report:
Jerry Lyman for treasurer John Harmon reported
that the current club balance is $35,715.02, up
$5627.59 from the same time last year.
The Student Grant Fund balance is $2125,
approx $600 more than the same time last year.
High School donations YTD $945.
President’s Report:
President Nate Koch reported that there has been
no progress this past month on the Bylaws
Revision proposal.
Race Reports:
1. Recent races/Runs:
a. Loop de Loop - 4/11 Doc reported perfect
weather (rain), record turnout, kudos to Bob
Shor for standing out there for 4 hours.
b. Petaluma Footrace - 4/18 Chris Mason
reported 1000 registered, 800 ran. Raised lots of
$, Alex Woolf-Root won.
c. "Reesey Byers, of Santa Rosa HS, just ran
8:59.89 for 3,200m, which is the first sub-9 by a
Redwood Empire athlete ever.
d. Val Sell reported that Montgomery and UCDavis alum Kim Conley ran a 15:59 5k at Mt
Sac.
e. Boston marathon 4/19 Jen Orlinghaus
reported that 13 ER competed and completed.
Rainy the days prior, sunny on race day.
2. Upcoming Races/Runs:
a. Just Go 4/25 Sonoma County Airport 8am
b .Save the Tour 10k 4/25 Rohnert Park 10am
c.Running with the Pack 5/01
d. Jackrabbit Derby 5/02
e. Elite Mile & All-City meet 5/07
f. Human Race 5/08
g. Sonoma Valley Footrace 5/22 nice course,
harder than Kenwood. Benefits Sonoma Valley
Development Center.
h. Spring Has Sprung 5/23 Middletown
i. Viking Track Classic 4/24 8:30am 2 mi open
j. Fitch Mountain Footrace 6/13 Jerry Strong
would like volunteers and runners again this
year. Last year they had 300 runners, and this
year Heart&Sole and Asics will be offering
swag. Tori Meredith reported that she is looking
for volunteers for registration.
k. Riverfront Rat Relay bReakfast 6/19 hosted by
Pappy and Bob Rodgers.
for the mens’ Elite Mile event. They are still
working on attracting more female runners. 9pm,
May 7 @SRHS.
2. Website Update - Jerry Lyman reported that
the newsletter is now distributed via the Wild
Apricot program. Also activated is the
membership directory with members’ addresses
and phone numbers, which for privacy reasons is
an opt-in feature. There is also a “forums”
section, with headings of Membership, Races,
Teams, Relays, Injuries and want ads. Check out
the new features!
Unfinished Business:
Viking Opener. In January 2010 the club voted
to fund local school running budgets by allotting
$5000 to pay the entry fees for area high schools
to compete in the Viking Opener XC meet in
September 2010. This commitment was
contingent on a proposal from Val Sell
explaining how the teams would be invited, and
how the funds would be allocated. Val Sell
presented guidelines outlining dates, deadlines,
and priority to Sonoma County High schools and
middle schools, then to returning schools from
prior years, then the general population of
interested schools. Proposal to accept Val’s
Guidelines presented by Dave DeSelle, 2nd by
Darryl Beardall. Passed Unanimously.
New Business:
1. Brad Zanetti proposed a running book trade
session at the monthly club meetings. Jerry
Lyman suggested that the Forums section of the
website could be used to organize the books and
owners.
2. Chris Mason said that he is in the process of
adding prehistoric newsletters to the website, and
would like access to a large scanner if anyone
has one.
Monkey Business
Raffle: Cancelled due to illness.
Drawing: Kevin Hutchinson would have won
$200 if he attended the meeting….
President Nate Koch concluded the meeting at
8:30 pm.
Committee Reports:
1. Elite Mile Update - Alex Wolf-Root reported
on the impressive field that has been recruited
2
Empire Runners Newsletter, May 2010
Please welcome the following new members to the
Empire Runners Club
_______________________________
Healdsburg
The Smith Family: Brent, Peyton and Devon
Lori Adams
Occidental
Louisa Havstad
Petaluma
The Lynch Family: Michele, Christopher and Madison
Dominique Ratto
J. T. Wick
Jerry Kibler
Jennifer Gomez
Chris Webb
Lisa Hilbert
Michael Podsiadly
Danielle Oryn
Rohnert Park
Added to the Cryer Family: Christina and Andrew
The Mathews Family: Cecil, Sara, Ashwin and Meena
Crystal McEldowney
Rhiannon Rhoades
Margarita Gonzalez
Santa Clara
J. R. Mintz
Santa Rosa
The Nacouzi Family: Stephanie, Julie, Michelle, Leila,
Melanie, George, Rani and Sami
The Howard Family: Andy, Maria and Joanne
The Hatfield Family: Jason, Judy, Dustin and Samantha
The Vieyra Family: Manuel, Manuel Jr., Janet,
Fabiola Ortiz and Cathy Guerrero
The White Family: Laura, Terry, Delaney and Amanda
The Behler Family: Steve, Loni and Beau
Margie Al-Ghanim
Michelle Kreifels
Megan Schweitz
Maria O’Rourke
Linda Morrisey
Joe Sanchez
Kristin Iavarone
Don Meixcell
Lauren Wood
Annette Niewald
Jamie Silva
William Tran
Asher Nathan
Leigh Meyer
Matthew Mulligan
Zachary Rounds
Lauren Derr
Patricia Gilligan
Bill Quinn
Windsor
Neal Robbins
Kihei, HI
Mike Weddington
www.empirerunners.org
The Prez Sez...
I would like to warmly
welcome are new club members. By
the looks of it, we have a whole bunch
of them (see right). The club now
boasts more than 600 members,
which is incredibly exciting. Along with
the club growing, there has been an
increase in attendance at most races
and some new faces at the training
runs.
With a growing club comes
new problems to tackle as well. You
may have noticed some changes
happening in order to keep up with
the growing number of members.
We’ve changed all memberships
renewals to January 1 to help our our
membership director, Gil Moreno. Gil
has also been working with our Web
Guru, Chris Mason, and Jerry Lyman
to implement some new website
features (new online renewal system,
no more fees for registering online,
member forums, etc).
We’ve also worked to
streamline our monthly meetings and
are in the process of updating our
bylaws.
We appreciate your patience
as changes continue to be made
and details ironed out. We hope that
changes made will continue to draw
new members, create an atmosphere
of comraderie among our existing
runners, and continue to support our
local running community.
We would love to get feedback
from you and hear any ideas that you
may have regarding the club.
One final note, we invite you to
come out and watch the All City Meet
on Friday at Santa Rosa High School
followed by the Elite Mile. Some great
male athletes will be attempting to
break 4 minutes in the mile and the
females will be attempting 4:40.
Some firsts for Sonoma County. Come
on out and support our high school
athletes at the All City Track Meet and
then stick around for an attempt at
history with the Elite Mile.
Nathan Koch
3
What in the Hail was I Thinking?
My Post Partum Marathon Story
I signed up for Big Sur while
feeling stir crazy in the few weeks after
my son Emmett was born while I was
laid up for a bit. I think in part I did it to
divert myself away from the “baby blues”
that were beginning to surface. I thought
it would give me a good other positive
thing to focus on. There was definitely
part of me that never thought I would
actually make it to the marathon. After
having three kids you kind of always have
to figure there is a pretty good chance
something will happen that will thwart
plans.
products and he is going to town. Shoving
in all around his parts, hand in the pants
etc etc and I think to myself “like it or not,
these are my people” and who am I to
judge? I was just pumping milk in a porta
potty.
We get the call to line up so I
remove my sweats. I feel an unusual
draft and realize I have also removed
my bun huggers as well. Nice. But then I
think of that guy rubbing Vaseline all over
himself and remember that these are
just the sorts of things you see before a
marathon. Everyone got a nice look at my
So there I was on the bus in ugly Costco granny panties. A little comic
the dark at 4:30am on marathon day relief before the race. And this here is
thinking “oh....my....god. What have I a good argument to run in underwear
done??!!!” I was getting car sick from the under the bun huggers. I am kinda
ups and downs and twists and turns. I wishing at this point I had done this race
was thinking “You have really done it now. with a friend so we could laugh about all
You’re locked in now!” I put on my iPod to this funny stuff that is going on.
divert my thoughts.
So I get behind the 3:40
Finally after like one HOUR
we get off and we are in a forest and
the wind was calm and the temp was
actually really nice. I head for the potty. I
go, and then I immediately start thinking
about how and when I am going to pump
milk. There’s gonna be big, I mean BIG
problems if I cannot pump. You ladies
know what I am talking about. There is
no place to sneak off to, so I decide at
6:00am that I am just going to have to go
in the darn porta potties and do it there.
Now, I am usually the type who takes a
big breath and holds it while I go in as I
hate every thing about the porta potties,
but it just has to be done. So at 6:00am
I go in and try to relax and think about
my baby, my sweet baby, as I am in a
big nasty smelly porta potty . Anyhow, a
miracle occurs as my milk lets down. 20
minutes later I finally leave four ounces
lighter. What am I going to do with this
milk? Lord knows I cannot waste it so
what do I do? I put it in my sweat check
bag and this is officially the weirdest thing
I have ever checked.
pacer. I want to run a 3:45 to qualify for
Boston. I don’t plan on running Boston,
but I want to qualify anyway. You never
know…. Gun goes off, we get to the
start and all is well. I am feeling great
and it’s a downhill start and I am in the
forest and it’s beautiful and the feeling
is goooood. I stay behind the 3:40 guy
keeping him in sight. The miles fly by and
I am really enjoying myself. The course
is stunning with ocean views, huge cliffs,
and bridges, the works. I am running
with a girl mile after mile and decide to
kind of pace with her. I call her marathon
girl in my head. Feeling ambitious after
about 7 miles, I pass the 3:40 guy. I
figure to buy some time before I head
up “Hurricane Hill” The volunteers call
out projected times at each mile station
and they are saying 3:37 and I think
“hmmmm can I get under 3:40?” So I
get close to the hill and I hear Sinead O
Conner’s “Three Babies” on my iPod, and
I get all emotional thinking about my kids.
It seems to happen at least once a race. I
am all sappy like that.
I see this guy wearing a shirt that
says “Marathon Maniacs” and he is at the
table
4 that is filled with various Vaseline
Taiko drummers are at the
bottom of the hill. It was so amazing. I
feel like ok, here we go. This hill I have
thought about a lot. I feel like I am going
in to battle. I get these overdramatic
notions when I am running a long race. I
do not know why.
I trudge trudge trudge up the hill.
I feel the 3:40 balloon boy behind me.
I just feel it. And there he is. But I was
pretty much at the top and still feeling
good. Marathon girl has left me in her
dust. I run on. Up, down, up down, still
feeling good at mile 18.
Did I mention the mile markers? My favorite was at mile 16 that showed
two Kenyans pointing and laughing
and saying “In our country we call that
WALKING!” The mile markers were
amusing and a nice distraction.
Anyway I see marathon girl at
mile 19 and I TAKE HER!! Ha ha. I don’t
see her again. Up, down, up down. My
quads are KILLING ME. Somehow I pass
3:40 balloon boy around 21 miles. I just
hang on and tell myself that I feel good,
that it is almost over, and it is still a lot
easier than childbirth. So long about mile
24, I feel balloon boy behind me again.
He passes me but I don’t care anymore
about breaking 3:40. I just go back to
original plan of 3:45 to qualify. I can
still see him. I keep him within eyeshot.
I push through a couple more miles. My
feet and quads are on fire but I can see
the finish line. I speed up and everything
just is kind of a blur. Clock around 3:40
something. I think “I will never run a race
again” ha ha. I always say that.
So I checked the results today
and I did make it under 3:40.. by seconds:
3:39:47.
Who wants to run CIM with me
in December?
Empire Runners Newsletter, May 2010
Carrie Peterson-Kirby
RUCKY CHUCKY
ROUNDABOUT
About once or twice a year
I have the urge to try something
new or different just to help keep
me motivated to keep on running.
So this time it was to be the Rucky
Chucky Roundabout 50K; or since
I am not in top shape, I opted for
the relay option. Ed Feldman, my
longtime running partner, agreed
to be the other half of the team.
The course goes from
Foresthill down to the Rucky
Chucky River crossing on the
American River and back to
Foresthill on a section of the
Western States 100 trail. This is
the section that most Western
State’s runners have to do in the
dark. I don’t know how they do
it! I did the downhill section as a
training run a few years ago; so
this time, I went for the uphill leg.
The race was smaller
than I expected, only about 75,
including 6 relay teams. It was
unfortunate for the downhill
leg that the aid station at
about halfway to the turnaround
was missing due to a locked
gate. That meant about 13 miles
without aid; fortunately it was not
too warm yet. The aid station was
up and going for the uphill leg.
Our total time of about
7:27 was certainly nothing to
brag about; but it is not an easy
course. The first relay team came
in about 2 hours ahead of us;
but the last team was another 2
hours behind us. Overall, it was a
hard but fun day with some great
scenery of the American River
Canyon thrown in.
Ernst J. Bohn
Loop de Loop
Still Going Strong
think things will never change, they
still do. The 2010 Loop de Loop
was run in a pouring rainstorm with
cold temps and gusty winds. Longsleeves, and gloves were the order of
the day. The raffle and awards were
drastically curtailed as every soaked
and chilled runner left for home just
about as soon as they could after
they finished the race.
A few things never change.
1) The race is harder than it
seems
2) Doc and Mojo put on a
great event and
3) Tired, happy, sweaty or
muddy runners will be smiling at the
end!
April 11th was the 18th
running of the little race that started
out as a “workout”, grew into a race,
changed course and added a relay.
Back in 1993 when Doc ‘n Mojo were
just Doc and Mojo, they didn’t even
bother getting permission to hold
the race, it just seemed like a good
idea so they went ahead and done
it. That first running had a small
but enthusiastic turnout. Cries of
“Loop de Loop!” echoed up and
down the old Cobblestone trail.
Everyone running was acquainted
The Empire Runners Club
with everyone else. It would be five
years before the trails in Annadel
had a major face-lift and the Loop
The Inaugural Class of 2008
de Loop grew from 13.5 to 14 miles
Darryl Beardall
in length. And still the hearty souls
Mort Gray
came to take on the challenge of
Carl Jackson
what was for many years the longest
Class of 2009
race in Sonoma Co.
It continued like this year
Pamela Horton
after year but somewhere along
Brendan Hutchinson
the way the race became “official”
Dan Preston
with permits and a porta-potty.
Class of 2010
Doc and Mojo became Doc n’ Mojo
Productions and online registration
Bob Holland
became a reality. Parking became
Jim Ray
almost as challenging as the race…
Al Tagliaferri
well not really, but it did get harder
to find a space! Three things never
Learn more about the Hall of Fame, its
changed over the years. 1) The
members, and how to nominate a club
course is harder than it seems 2)
member for the Hall of Fame by
The raffle and awards are not to
visiting the club website,
be missed and 3) The weather is
www.empirerunners.org.
always good.
No matter how much we
DM Peterson
HALL OF FAME
www.empirerunners.org
5
Running a 5-minute Mile in Your Late Forties
For the past three years I have trained for and run able to run them in about 2:30. I have a lot of trouble
sub-5-minute miles in the Empire Runners summer track doing this with only a 220 walk recovery, but usually by the
series. “Why?” you might ask. Well, actually, I prefer to end of the track series I can get close to 2:30 on the first
run and am better at the 800 meters. However, nobody two, at least. Maybe I should take a longer recovery and
seems to care about running the 800, and everyone (little try to either run them faster than 2:30 or try to run more
brothers and sisters, aunts and
than just the first two at 2:30. If
uncles, even grandparents) runs
my 4th one has really dropped off
the mile. Also, training for the 800
the pace relative to the first two,
meters requires more speedwork
I sometimes run 4x440 at 75
which I’ve found leads to an
second pace or better instead of
increased risk of injury. I find that
the last two 880s.
running 5 minutes is just about at
For my 440 intervals, I
the limit of my abilities (at least
want to run 73 seconds or faster,
based on my training), so it is very
and take a shorter recovery,
difficult for me. But it does make
maybe only a 110 yard walk
the 800 seem really short, fast,
(slowly.) Ideally I want to run
and fun in comparison.
faster than 73, more like 71 or
I used to run the 800
72. Late in the season I can get
in college. My most successful
closer to 70 seconds for more of
season was based on pretty
them. I try to run 8, although have
simple training.
My coach
run as many as 10. I’ve found
(Mark Grubi), who also trained
that running 70 second pace
horses and once introduced
or faster tends to increase the
me to his friend John Walker of
likelihood that injuries will show
New Zealand, wanted us to run
up, so I don’t do this workout all
intervals longer than the race so
that often. If you can stay close to
the race would seem short. Also,
72 seconds even for the 8th one,
he wanted us to run intervals
instead of slowing towards 75,
shorter than the race, but at Andy at the Summer Track Series
you’re in shape. Running the 8th
a faster pace, so the race would seem slow, or at least one gives you a feeling similar to what you get running the
manageable. Every week we would run 1200 meter 4th lap of the mile.
intervals one day, 800s another day, 400s another, and
I don’t do intervals on back-to-back days. I usually
300s or 200s another. We took relatively long recoveries do a long run (about 5-miles) before or after an interval
between the longer intervals (and would only run 3 or 4), day, and I usually take a rest day if I’ve run for three days
walking about 250-300 meters, typically. We didn’t do in a row. I try to avoid injuries. I’d rather train at 70% of
any distance running to speak of, other than a 1-mile jog my potential than push it towards 100% and risk injuries.
warm up and some warm down.
I like doing Larry Meredith’s lawn relay workouts
I’m no expert at training for the mile, but I’ve tried because they are relatively easy mentally, since you do
to use a similar philosophy. I have run roughly mile-long them with other people.
intervals, 800m intervals, and 400m intervals. Mile-long
Well, that’s it, the self-coached (uncoached is more
intervals on the track can be kind of tough, mentally, so I like it) 5-minute mile training routine. I think you could
usually run them on a hilly par course at work or on the dirt scale the times in the above workouts if you want to run a
shoulder of Faught Road near my house. Psychologically slower or faster mile. As I said I’m no expert. I wouldn’t
I think it is good to run them on the track, too. If you can mind hearing from the real experts in the club. We have a
run them on the track, especially by yourself, you should sub-4-minute miler, several near 4-minute milers, people
be mentally tough enough for just about anything. I mix in who have trained high schoolers to really high state meet
some days with approximately 5-mile runs because I need places, and other 40-somethings who can run faster miles
to get ready for the fall cross country season with its 3- to than I. You know who you are. What do you think of the
6-mile races over somewhat hilly courses.
above? How would/do you train?
For my 880 intervals, I try to run 6 with a 220 walk
in between. In April or May, I might be running around
2:43. I figure that to run a 5-minute mile, I need to be
Andy Howard
6
Empire Runners Newsletter, May 2010
2010 Loop de Loop Results
Full Loop de Loop (14 muddy, rocky, hilly,
slippery, sloppery miles):
01. Don Stewart
are listed)
02. Ty Strange
03. Brian Purcell
04. Tim Lohrentz
05. Bob Rogers
06. Eric Walker
07. Todd Bertoloni
08. Ron Svinth
09. Pete Gang
10. Vern Stafford
11. Andy Furlong
12. Duncan Meech
13. Jim Moore
1:36:38 (actual running times
1:39:38
1:47:00
1:53:52
1:54:02
2:09:31
1:55:06
1:55:39
1:59:06
2:14:54
2:00:09
2:10:23
2:12:44
14. Sam Strobino
15. Asher Nathan
16. Mark Strozyk
17. Mark James
18. Bill Quinn
19. Lina Morrisey
20. Eric Bohn
21. Lydia Alcazar
FEMALE)
22. Dale Peterson
23. Paul Archibald
24. Alycia Rice
25. Tanya Narath
26. Ernst Bohn
27. Sal Citarella
28. Kevin Williams
29. Heidi Faciano
2:04:29
2:20:34
2:30:43
2:31:32
2:22:18
2:32:27 (FIRST FEMALE)
2:32:27
2:23:02 (FASTEST
2:20:39
2:26:19
2:31:15
2:47:16
2:42:39
2:48:10
3:03:55
3:03:22
2010 Loop de Loop Relay (2 x 7 flat, paved, totally downhill, wind-aided, sunny miles)
01. The Vikings: Val Sell, John Staroba
02. Mark Mathewson, Cathy Dubay
03. What Are We Doing??: Gerald McCormick, Brandon Crowel
04. The Princeton Royals: Tori Meredith, Larry Meredith
05. N+A: Nate Koch, Andy Howard
06. Tame Turkeys: The Hutch, Brad Zanetti
07. Very Lonely!: Alec Isabeau, Stephen Rauch
08. Joorren: Doreen Pinelli, Jon Hermstad
09. SBT: Rob Main, Shelly Main
10. C-Squared: Wendy Cole, Chris Cole
11. Orphans: Ryan Terschuren, Steve Cryer
12. Blues Brothers: Doug Starr, John Gusman
13. Bat Guano!: Avi Ballo, Niko Lecoeuche
14. One and Done: William Rogers, Alyce Parks
15. Go For It!: Sequoia Wright, Andrea Guzman
16. Soggy Dogs: Jennifer McClendon, Matt Schiffer
17. Old Ladies: Shirley Fee, Annette Niewald
18. Dummies: Curtis Given, Mike Sheldon
19. Shamrock: Marty Kinahan, Kim Kinahan
20. I Don’t Know Yet!: Bob Holland, LT Isabeau
21. Jess and Shell: Jessica Balli, Shelby Grolig
22. Reed!: Jamie Reed, Linda Reed
23. Jerry Kibler, Lori Adams
24. Jokers: Paul Peck, Iguanadon Sampson
25. Tara and Julie: Tara Kellet, Julie Frampton
26. Joy Prescott, Mike Prescott
1:46:29 (actual running times)
1:53:04
1:39:58 (fastest time)
1:56:17
1:46:46
2:01:40
1:54:22
2:05:20
2:03:04
2:13:40
2:06:23
2:07:06
2:20:32
2:12:01
2:10:23
2:07:13
2:27:42
2:07:08
2:19:55
2:27:32
2:31:05
2:31:58
2:44:32
2:45:04
2:54:41 Brandon Crowell
3:03:24
www.empirerunners.org
7
Jack Rabbit Derby
1992-2009
All Time Top Finishers
Men
1 – Kenny Brown
2 – Eric Walker
3 – EJ Bohn
4 – Scott Pierce
5 – Louis Garcia
6 – Dan King
7 – Larry Meredith
8 – Ty Strange
9 – Ron Smith
10 – Jason Selby
1994 15:29
1995 15:44
1995 15:51
1994 15:59
1992 16:03
1993 16:07
1992 16:24
1999 16:28
1992 16:32
1995 16:35
1 – Jacque Taylor
2 – Michelle Nielsen
3 – Eileen Vukicevich
4 – Cathy DuBay
5 – Lura Damiano
6 – Christi Holligan
7 – Val Sell
8 – Kim Conley
9 – Julia Stamps
10 – Shelly Lydon
Women
Jack Rabbit Derby All Time Top Three per Division
1 – Jason Selby
2 – Matt Fitch
3 – Brice Winkler
Men
19 & Under
1 – Kenny Brown
2 – Eric Walker
3 – EJ Bohn
1 – Louis Garcia
2 – Dan King
3 – Kenny Brown
1 – Ron Smith
2 – Ty Strange
3 – Louis Garcia
1 – Dan Preston
2 – Karl Greipenberg
3 – Jerry Lyman
1- Mort Gray
2 – Darryl Beardall
3 – Jerry Lyman
1 – Bernie Hollander
2 – Darryl Beardall
3 – Jim Ray
20-29
30-39
40-49
50-59
60-69
70-79
1 – Charles Hoagland
8
80+
16:35
16:37
16:39
1 – Jacque Taylor
2 – Kim Conley
3 – Julia Stamps
1994 15:29
1995 15:44
1995 15:51
1 – Cathy DuBay
2 – Melanie Lovrin
3 – Leah Etling
1995
2003
2007
Women
19 & Under
1992
1993
2003
16:03
16:07
16:23
1 – Michelle Nielsen
2 – Eileen Vukicevich
3 – Cathy DuBay
1992
2002
1998
16:32
16:42
16:54
1 – Cathy DuBay
2 – Tori Meredith
2 – Val Sell
3 – Susan Vasquez
1992
1994
1999
17:06
17:38
17:43
1992 19:19
1999 19:50
2009 20:22
2007
2007
2004
23:57
25:31
26:13
2008 35:45
20-29
30-39
40-49
50-59
1 – Ann-Marie Von Hoene
2 – Tori Meredith
3 – Karen Kissick
60-69
1 – Shirly Fee
2 – Pam Horton
3 – Leslie Howell
70-79
No Finishers to Date
No Finishers to Date
Empire Runners Newsletter, May 2010
80+
2007
1995
1992
2002
1992
1993
2002
2003
1992
1999
17:32
17:50
18:11
18:12
18:19
18:29
18:47
19:16
19:23
19:35
2007
2003
1992
17:32
19:16
19:23
1994
2006
2002
18:43
20:02
20:22
1995 17:50
1992 18:11
2002 18:12
2005
2000
2006
2001
18:13
19:54
19:54
20:08
1995 20:22
2009 23:40
2009 24:05
2009 25:45
2004 29:59
2008 38:55
Empire Runners of Sonoma County
Nineteenth Annual
Jackrabbit Derby
3 Mile Cross-Country Race
& Bunny Hop Fun Run 1K (for kids)
Sunday May 2nd, 2010
Time:
8:00am Bunny Hop, 8:15am 3 Miler
Distance:
3 MILES – 1K Bunny Hop for kids (12 and under)
Course:
High School X-Country Course, dirt trails and paved surfaces
Site:
Spring Lake Park, near boat launch ramp west of the lake
Directions:
Highway 12, east to Hoen Avenue. Cross Summerfield Road to Newanga Ave. to Spring Lake
Park entrance. $6.00 parking fee (not included in race fee).
Fees:
3 MILE $5.00 Empire Runners $10.00 non-Empire Runners
Bunny Hop - $1.00 All Runners
Information:
Race Director: Dale Peterson (707) 569-9859
www.empirerunners.org
9
4
3
2
1
Alisha
Tori
Karen
Elizabeth
First Name
Berg
Alcazar
Rice
Meredith
Kissick
Meza
Last Name
30s
30s
20s
50s
50s
40s
Div.
84
85
92
90
91
94
Res.Run
98
100
100
100
99
100
Vlly Ford
92
91
89
97
98
98
Ilsanjo
0
0
0
0
0
0
LoopdeLp
0
0
0
0
0
0
Jk Rabbit
0
0
0
0
0
0
Trk Series
0
0
0
0
0
0
RFRelay
0
0
0
0
0
0
Kenwood
0
0
0
0
0
0
Salmn Crk
0
0
0
0
0
0
Emp.Opn
0
0
0
0
0
0
Anadel Lp
0
0
0
0
0
0
Hunger
0
0
0
0
0
0
McGuires
0
0
0
0
0
0
Last10k2m
274
276
281
287
288
292
Total
265
272
Lidia
0
0
Tessa
0
0
6
0
0
5
0
0
242
264
0
0
0
0
0
0
196
200
0
0
0
0
0
188
195
0
0
0
0
0
0
0
0
0
0
0
0
0
0
186
186
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
177
186
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
92
91
0
0
0
0
0
0
0
0
0
99
0
0
0
0
0
0
0
0
0
100
99
100
0
0
0
0
0
0
96
50
74
0
0
95
97
0
0
0
0
93
40s
20s
97
100
0
98
0
0
0
0
98
Bosque
0
0
0
0
99
Anderson
20s
40s
93
86
0
0
71
Sell
50s
100
100
0
87
80
Lisa
Erica
Bosque
10-13
99
153
175
40s
9
Val
Stovall
0
86
100
0
0
50s
10
Veronica
VanRiper
40s
40s
0
0
0
Parks
11
Abila
77
0
0
Wolcott
12
Jillian
Robin
Narath
20s
20s
0
0
Alyce
13
Tanya
Nancy
Tuohy
Schweitz
0
0
Leslie
14
Megan
0
0
8
16
15
Josephine
0
0
7
18
17
0
0
125
151
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
99
0
0
100
0
0
54
0
0
100
100
75
84
99
0
0
50s
0
0
0
0
40s
41
52
0
0
Kern
20s
<10
0
0
Lydon
Sell
0
0
Mary
Stephens
0
0
Shelly
Erin
Mckenna
0
0
20
21
0
0
19
22
0
100
100
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
100
0
0
0
0
0
100
100
100
0
0
0
0
40s
0
0
0
0
60s
100
100
0
0
DuBay
0
0
0
0
DeCarli
50s
40s
0
0
Cathy
Rogers
Hilbert
0
0
Debbie
Lisa
0
0
24
Mary
0
0
23
26
25
0
0
100
100
0
0
0
0
0
0
0
0
0
0
0
0
0
0
100
0
0
100
0
0
0
0
0
0
0
0
50s
0
0
40s
0
0
Skinner
100
0
Titus-Isabeau
0
0
Lisa
<10
0
Deb
White
0
28
Amanda
0
27
29
0
100
0
99
100
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
100
0
0
0
0
0
99
99
100
0
0
0
0
0
0
100
0
0
0
0
0
0
0
<10
0
0
0
10-13
99
0
0
White
10-13
14-19
0
0
Rauch
Bowen
Nacouzi
0
0
Delaney
Julie
0
0
Catherine
Rylee
0
0
31
32
0
0
30
33
0
99
99
0
0
0
0
0
0
0
0
0
99
0
0
99
0
0
0
0
0
0
0
0
40s
0
0
20s
0
0
Ortlinghaus
0
0
McEldowney
0
0
Crystal
0
Jennifer
99
35
0
99
34
0
98
98
0
0
0
20s
0
0
40s
0
0
Rich
0
0
Rahal
0
0
Dame
0
0
Shannon
0
0
37
0
0
36
0
0
98
98
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
98
0
0
0
0
0
98
0
0
50s
0
0
30s
0
0
Bowen
98
0
Gilligan
0
0
Nika
30s
0
Patricia
Guerrero
0
39
Cathy
0
38
40
0
98
0
98
98
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
98
0
0
98
0
0
0
0
0
0
0
40s
98
40s
0
98
Ortiz
0
0
Rosales
<10
14-19
Fabiola
Meza
Vieyra
Melanie
Janet
42
Andrea
41
44
43
Empire Runners Newsletter, May 2010
10
30s
Div.
93
Res.Run
99
Vlly Ford
96
Ilsanjo
0
LoopdeLp
0
0
Jk Rabbit
0
0
0
Trk Series
0
0
0
RFRelay
0
0
0
Kenwood
0
0
0
Salmn Crk
0
0
0
Emp.Opn
0
0
0
Anadel Lp
0
0
0
Hunger
0
0
0
McGuires
0
0
0
Last10k2m
281
288
Total
Last Name
Downing
0
First Name
Eric
0
Place
1
0
280
98
277
100
0
99
0
100
0
81
0
83
0
40s
0
50s
0
Zanetti
0
James
0
Mark
0
Brad
0
3
93
2
100
262
267
84
0
257
50s
0
254
Svinth
0
0
247
Ron
0
0
247
4
0
0
0
236
270
0
0
0
225
273
0
0
0
0
225
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
83
0
0
0
0
0
88
0
0
0
0
99
82
0
0
0
0
99
94
0
0
0
85
99
79
0
0
0
75
99
90
0
0
40s
76
99
87
0
89
50s
61
98
71
96
Tuscher
50s
69
99
73
99
Stafford
20s
59
99
98
Troy
Cryer
60s
50
98
82
Vernon
Terschuren
40s
55
220
225
79
7
Steve
Hutchinson
50s
54
0
0
60s
8
Ryan
Triola
60s
0
0
50s
9
Brendan
Parks
50s
0
Goodwin
10
Carl
Browne
0
Lyman
11
Jim
Katchmer
0
0
Dave
12
Bill
0
0
Jerry
13
John
0
0
6
14
0
0
5
15
0
218
220
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
201
214
81
0
0
0
85
0
0
0
100
0
0
0
100
0
0
0
39
67
80
0
40
99
0
70+
100
0
70+
51
41
0
Jackson
<10
0
Tuohy
70+
0
Carl
James
0
Dan
Beardall
84
17
Darryl
Orion
98
16
19
18
32
200
40s
197
200
Peck
0
0
196
197
Paul
0
0
194
194
20
0
0
0
192
0
0
0
0
191
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
190
191
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
77
0
0
0
0
0
100
0
0
0
0
0
0
100
0
99
0
0
0
0
0
0
0
0
0
0
20
100
100
0
0
0
0
20s
98
0
0
0
0
68
30s
96
100
97
0
0
100
Wolf-Root
40s
97
91
100
0
0
100
Miller
20s
94
0
0
0
100
Alex
Stewart
14-19
0
100
0
0
0
Eric
Kothe
14-19
0
92
0
0
33
23
Don
Peck
40s
0
0
20s
24
Mitch
Rich
50s
0
0
60s
25
Jonathan
Howard
92
0
Bohn
26
John
Berg
99
0
McCormick
27
Andy
0
0
Gerald
28
Paul
40s
0
Ernst
29
Rogers
0
22
30
William
0
21
31
0
188
0
187
188
97
0
0
0
100
0
91
0
90
0
30s
0
50s
0
Crowell
0
Rogers
0
Brandon
0
Bob
0
32
89
33
99
187
0
175
177
60s
0
173
Holland
0
166
Bob
0
0
34
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
148
165
0
0
0
0
0
0
0
0
0
0
0
78
0
0
0
0
0
0
0
0
0
99
95
0
0
0
100
93
0
0
0
0
0
0
0
88
75
0
0
0
99
40s
78
0
0
100
60s
73
0
0
0
Moore
50s
0
0
87
Moreno
40s
86
90
50s
Jim
Harmon
0
0
10-13
Gil
Rauch
62
75
Meza
37
John
40s
40s
Meredith
38
Stephen
Meech
Kirk
Larry
39
Peter
Andre's
40
Duncan
36
41
35
42
11
www.empirerunners.org
Empire Runners Club Sponsors
To find out how to become a Club Sponsor visit the club website (www.empirerunners.org, see "Sponsors")
or contact the Sponsorship Director, Shirley Fee, at (707) 328-4745 or [email protected]
Donors
The following have given cash or in-kind donations to the Empire Runners Club of $1,000 or more in value:
Champions
FLEET FEET SPORTS, 111 Third St., Santa Rosa. 707-569-1494
HEART & SOLE SPORTS, 65 Brookwood Ave., Santa Rosa, 707-545-SOLE (7653)
TAGLIAFERRI'S DELICATESSEN & CAFE, Novato 415-897-9677
KZST 100.1
The following have given cash or in-kind donations to the Empire Runners Club of $500 to $999 in value
Backers
SIR SPEEDY PRINTING, 707-546-3900
CULLIGAN WATER OF SONOMA COUNTY, 707-545-1330
NORTH BAY PORTABLES, northbayportables.com 707-586-2286
The following have given cash or in-kind donations to the Empire Runners Club of $200 to $499
Allies
ALEC ISABEAU, D.C., Chiropractic Sports Medicine, 707-586-5555
STEPHEN STARKWEATHER, Massage & Hypnotherapy, 707-544-5143
WINE COUNTRY MARATHON/EVENTS WITH SOLE, 707-888-6256
KENWOOD VINEYARDS, 9592 Sonoma Highway, 707-833-5891
CHATEAU ST. JEAN. 8555 Sonoma Highway, Kenwood
Partners in Fitness
The following fitness-related businesses or organizations display the Empire Runners Club Poster or provide ER Club race schedules
for the benefit of their clients.
FLEET FEET SPORTS, 111 Third St., Santa Rosa. 707- 569- 1494
HEART & SOLE SPORTS, 65 Brookwood Ave., Santa Rosa, 707-545-SOLE (7653)
TRAIN TO ENDURE, [email protected] ., Santa Rosa 707-696-8364
Member Discounts
The following businesses or organizations offer discounts of at least 10% to Empire Runners Club members
ATHLETIC SOLES, 49 Petaluma Blvd N., Petaluma, 707-763-0700
HEART & SOLE SPORTS, 65 Brookwood Ave., Santa Rosa, 707-545-SOLE (7653)
MIKE WINTERS CUSTOM SECURITY & SOUND, 707-544-7525 M-tronix@sbc global.net
3D FITNESS, 707-495-0509, [email protected]
12
Empire Runners Newsletter, May 2010
May 2010
Sun
Mon
25
Tue
Thu
Fri
Sat
26 10x300m@1M 27 5:30p Fleet Feet28 6M total with 2M29 6:30p Friday Dash
30& 8:30a Welcome New
1
Race: Just Go! 10K 6.5M at 7:30 pace
& 5K, Santa Rosa
7:00p 1932 Yolo
Race: Marin County Court, SR
Marathon, San
Rafael
8M at
medium-strong
pace
8:00a Trail run,
Cobblestone
Trailhead on
Channel Drive
2
GP;walk 50, jog 50
after each
5:30p Interval
workout, 3390
Princeton Drive,
SR
shoe store, 3rd St., (12-15 min.) at
SR
strong pace
5:30p Howarth Park
Drink, Athletic
Soles, Petaluma,
4-6M casual run
Members Training
Run, Railroad
Square, SR
Coffee after!
3 2x1M@2M GP; walk
4 5:30p Fleet Feet 5 9.5M total with 3x66 6:30p Friday Dash7& Race: Mt. Tam Wild8
ERGP Race: 8 a.m. 6.5M at 7:30 pace
7:00p 1932 Yolo
Jackrabbit 3M
Court, SR
Cross Country, 1K
for kids,
Race: Avenue of
Giants Marathon,
Half-Marathon &
10K
9
Wed
200, jog 600
5:30p Interval
workout, 3390
Princeton Drive,
SR
shoe store, 3rd St., min. at strong pace
SR
5:30p Howarth Park
Drink, Athletic
Soles, Petaluma,
4-6M casual run
Boar Ridge Run
10K & 18K, Mill
Valley
Race: Human Race 3K
& 10K, Santa Rosa
8:30a Welcome New
Members Training
Run, Railroad
Square, SR
Coffee after!
10 800@2M GP, 11 5:30p Fleet Feet12 4M total with 2x3
13 6:30p Friday Dash
14& 8:30a Welcome15
New
8M at medium pace 6.5M at 7:30 pace
8:00a Trail run,
7:00p 1932 Yolo
Parktrail Drive at
Court, SR
Summerfield Drive
600@1M GP,
2x400@1M GP,
4x200@800m GP;
jog same
5:30p Interval
workout, 3390
Princeton Drive,
SR
shoe store, 3rd St., min. at strong pace
SR
5:30p Howarth Park
Drink, Athletic
Soles, Petaluma,
4-6M casual run
Members Training
Run, Railroad
Square, SR
Coffee after!
16 6.5M at 7:30 pace
17 10x400@1M GP;18 5:30p Fleet Feet19 Newsletter 20 6:30p Friday Dash
21& Race: Sonoma22
12M at medium
pace
8:00a Trail run,
Cobblestone
Trailhead on
Channel Drive
7:00p 1932 Yolo
Court, SR
walk 50, jog 350
after each
5:30p Interval
workout, 3390
Princeton Drive,
SR
shoe store, 3rd St., Deadline: Chris
SR
Mason, Editor
9M total with 4x4
min. at strong pace
5:30p Howarth Park
Drink, Athletic
Soles, Petaluma,
4-6M casual run
Valley Footrace,
8:00 a.m.
8:30a Welcome New
Members Training
Run, Railroad
Square, SR
Coffee after!
23 Race: Marin 24 1200@2M GP, 25 5:30p Fleet Feet26 11M total with 27
28
29
8M at 6:30p Friday Dash & 8:30a Welcome New
Races: Spring Has
Sprung 5K, Hidden
Valley Lake, 8:00
a.m.
11M at medium
pace
8:00a Trail run,
Parktrail Drive at
Summerfield Drive
30
Memorial Day 10K
& 2.5M, Kentfield
6.5M at 7:30 pace
7:00p 1932 Yolo
Court, SR
800@1M GP,
600@1M GP,
2x400@800m GP;
jog same
5:30p Interval
workout, 3390
Princeton Drive,
SR
shoe store, 3rd St., medium-strong
SR
pace
5:30p Howarth Park
7:30p Club Meeting, MV
RT Pizza
Drink, Athletic
Soles, Petaluma,
4-6M casual run
Members Training
Run, Railroad
Square, SR
Coffee after!
31 4x300@2M GP, 1 5:30p Fleet Feet 2 9M total with 8x23 6:30p Friday Dash4& 8:30a Welcome New
5
8M at medium pace 6.5M at 7:30 pace
8:00a Trail run,
7:00p 1932 Yolo
Cobblestone
Court, SR
Trailhead on
Channel Drive
4x300@1M GP,
4x300@800m GP
5:30p Interval
workout, 3390
Princeton Drive,
SR
shoe store, 3rd St., min. at strong pace
SR
5:30p Howarth Park
www.empirerunners.org
Drink, Athletic
Soles, Petaluma,
4-6M casual run
Members Training
Run, Railroad
Square, SR
Coffee after!
13
No pets are allowed.
Please read and sign the waiver, fill out the
registration form and send with your check to the
address below. Mail order entries must be postmarked by May 15, 2010.
Confirmation will be by email, if an address is
provided. To receive a paper confirmation, please
provide a self-addressed, stamped envelope.
Zip:
Day of: $30.00 for adults (19 and over)
$20.00 for youths (18 and under)
$25.00 for adults (19 and over)
In advance: $15.00 for youths (18 and under)
Name:
State:
Address:
City:
Amt. enclosed:
Age:
10K Run:
Gender:
Phone:
Email address:
T-shirt size:
Check one: 5K Run/Walk:
How did you hear about the event?
Waiver:
Release statement: I hereby release the Sonoma
Valley Footrace and Festival, Sonoma Developmental
Center, all their agents and officers, and all parties
associated with this event, individually or collectively,
from all responsibility for injury to person or equipment
sustained through an accident before, during or
subsequent to this event, and agree to abide by the
regulations established for this event. I grant permission to use my photograph, motion picture, recordings, or any form of record of this event for any
legitimate purpose.
(Parent or guardian must sign for children under age 18.)
Signed:
Please make checks payable to and mail to:
SDC Footrace
P.O. Box 961
Eldridge, CA 95431
All donations are tax-deductible.
For a larger map and driving directions, go to:
http://www.dds.ca.gov/Sonoma/Directions.cfm
15
www.empirerunners.org
16
Empire Runners Newsletter, May 2010
www.empirerunners.org
17
Empire Runners Club
PO Box 4241
Santa Rosa, CA 95402
May 2
May 7
May 8
May 22
May 27
Upcoming Events!
JackRabbit Derby - Spring Lake 8am
Elite Mile at the All City Meet - SR High School
Human Race - Slater Middle School
Sonoma Valley Footrace
ER Club Meeting - MV Roundtable Pizza
2010 Club Officers
President
Nate Koch
(707) 237-1043
[email protected]
Vice President
Dale Peterson
(707) 569-9859
[email protected]
Secretary
Paul Berg
(707) 823-2135
[email protected]
Membership
Gil Moreno
(707) 546-9142
[email protected]
Group Training
Larry Meredith
(707) 526-4536
[email protected]
Club Races, Permits, Insurance
Jerry Lyman
(707) 527-9020
[email protected]
Kenwood Footrace
Val Sell
(707) 539-1085
[email protected]
Sponsorship Admin
Shirley Fee
(707) 544-5318
[email protected]
Student Grant Fund
Bob Finlay (707) 544-2251
[email protected]
Alec Isabeau (707) 578-3025
[email protected]
Fleet Feet Grand Prix
Bob Rogers
(707) 539-7391
[email protected]
Website
Chris Mason
(707) 291-5797
[email protected]
Jan – May – Sept
Nate Koch
(707) 237-1043
[email protected]
Feb – Jun – Oct
Chris Mason
(707) 291-5797
[email protected]
Managers and Committee Chairs
Newsletter Editors
Mar – Jul – Nov
Dale Peterson
(707) 569-9859
[email protected]
Treasurer
John Harmon
(707) 575-0847
[email protected]
Apr – Aug – Dec
Jerry Lyman
(707) 527-9020
[email protected]