account Umstead 100, A Day To Remember

Transcription

June/July 2012
http://www.ncroadrunners.org
Volume 31, Issue 4
Bimonthly publication for NCRC members
RUNNING
account
News
2012 Umstead 100
RRCA Convention Report
Running Economy
Running on Empty
Jogger Live Longer
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“the best large-club
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Member
By: Blake Norwood, Race Directror and Rhonda Hampton, Associate Race Director
6
North Carolina Roadrunners Club, Raleigh, NC
Voted by
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Umstead 100, A Day To Remember
Charles Akers
James Gerdts
The 2012 edition of the
Umstead 100 was exciting:
records breaking, thunder
booming and lightning
flashing. Most all of the
finishers, excepting the speed
demons, will certainly have
exhilarating stories to tell
about their finish at the 2012
Umstead 100. We had a little
of everything including a
beautiful Saturday afternoon
and early evening and the
added pleasure of watching
an ultra icon, Mike Morton,
set a new course record
finishing in 13 hours and 11
minutes!
This year 17 NCRC
members were standing at
Lauren Wilkens
the start line at 6:00 am
Saturday morning March
31. Of this 17, nine would
go on to complete the 100
miles, five for the first time to
cross a 100-mile race finish.
Claiming the coveted silver
“100 Miles – One Day”
buckle were first time 100
mile finishers, Charles Akers
in 23:12 and James Gerdts in
23:27. Following Charles and
James were Joey “Ultraman”
Anderson finishing his
second Umstead 100 in
25:52 and Darryl Banks
in his fourth consecutive
Umstead 100 in 26:05. Next
to join the Sisterhood of 100
milers was Lauren Wilkens
in 28:29 and Amy Surrette in
Amy Surrette
28:43 in their first 100 mile
finishes. Amy was followed
closely by Dave Cockman in
his second 100 mile finish
in a time of 28:47. Coming
in at 29:29, Bob Calabria,
who has toed the Umstead
100 start line every year
since 1998, finished with
his eleventh 100 mile finish
at Umstead. Right on Bob’s
heels, to join her fellow first
time 100 finishers, Linda
Banks runs into her husband
and fellow 100 miler, Darryl’s
arms in celebration of her
29:39 finish.
On a day that ended earlier
than expected but still
continued on page 7
Come Experience
America’s Friendliest Marathon!
WHY RUN RICHMOND?
NOW FINISHES WITH A PARTY ON THE RIVERFRONT!
AN EVENT OF THE
Anthem Health Plans of Virginia, Inc. trades as Anthem Blue Cross and Blue Shield in Virginia, and its service area is all of Virginia except for the City of Fairfax, the Town of
Vienna, and the area east of State Route 123. Independent licensee of the Blue Cross and Blue Shield Association. ® ANTHEM is a registered trademark of Anthem Insurance
Companies, Inc. The Blue Cross and Blue Shield names and symbols are registered marks of the Blue Cross and Blue Shield Association.
IT’S THE LITTLE THINGS THAT ADD UP.
A great scenic course that takes you
through some of Richmond’s most
historic neighborhoods, culminating with
a downhill finish on the city’s beautiful
riverfront. On-course support featuring live
bands, DJs, spirit groups and Party Zones
guaranteed to give you that extra burst of
energy. Unique features, including junk
food stops and wet washcloths along the
course, as well as hot pizza, BEER(!) and a
complimentary massage to greet you at
the finish line. Even an online registration
system that doesn’t hit you with extra fees
to sign up. It’s what led Runner’s World to
confirm what we’ve been saying all along:
The Anthem Richmond Marathon truly
is “America’s Friendliest Marathon!”
www.richmondmarathon.À}ÊÊÊUÊÊÊ>À>ÌJÃ«ÀÌÃL>ViÀÃ°À}ÊÊÊUÊÊÊnä{°Ónx°{x
RUNNING account page RSB-24520-MarathonAd_NCrdrnr_v1a.indd 1
June/July
2012
5/23/12 4:17 PM
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Officers
Brad Broyles, President, . . . . . . . [email protected]
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June/July 2012
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NCRC member discounts at the following stores:
•Athletic Attic, Raleigh
10% off all running shoes
•Moving in Style, Raleigh
10% off all non-sale items
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10% off all running shoes
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10% off all non-sale items,
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& treadmills
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10% discount plus 5% loyalty points
on non-sale items
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bikes, bike parts, & wheels (1 pt = $1)
•OBX Running Co., Duck
10% discount
•Raleigh Running Outfitters, Raleigh/Cary
RUNNING account page North Carolina Roadrunners Roster
2012
Activity Leaders
For more information on vacant positions, please see descriptions in our Help Wanted section on page 5.
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Rebecca Sitton ([email protected]).
Barbara Latta ([email protected])
Liz Mulley ([email protected]), Carolyn
Quarterman ([email protected])
Rhonda Hampton ([email protected]),
Mark Dowd ([email protected])
Eliane Hascal ([email protected])
Regan Reynolds ([email protected])
Rebecca Sitton ([email protected])
VACANT
VACANT
June/July 2012
HELP
D
E
T
N
A
W
Have you wanted to give back to the running community? Desired
to share the benefits of running with others? We need you.
NCRC has a strong NEED for folks to volunteer for the race committees. None of these roles take much time or effort, but are incredibly
valuable to the community and the club.
Race Committee Members: Run for the Roses, Run for the
Oaks, Run for Our Heroes, NCRC Invitational, Women’s
Distance Festival, and American Tobacco Trail 10-Miler.
We still need more people to help on the race committees,
including: marketing, course planning, refreshments, finish
line timing, registration, volunteer coordination, sponsorship and many more roles.
Men and Women’s Racing Captain: Lead NCRC’s competitive racing team.
Bob Dannegger
Norma Dowling
Frank Haag
Rodney and Susan Johnson
Ken Long
Joe and Hannah Lugiano
Carty and Mary Anna Osburn
Chuck Petersen
Jack Pilkington
June/July 2012
Social Runs: Birthday Run and the Cider & Donuts.
Organize club’s social runs throughout the year and in
various venues.
You can volunteer as little or as much as you can. We
have many levels of tasks that you can take on. This is
a great opportunity to make new friends and use your
talents.
Please contact Brad Broyles, NCRC’s president:
[email protected].
Bob and Brenda Pitts
Dan and Nancy Ranck
Danny and Barbara Reeves
Bob Ross
Al and Evelyn Terry
Iris Vinegar
Jim and Donna Young
Smedes York
RUNNING account page 2012 PRESIDENT’s Corner
Yes, we all know you can’t lay
out a race course in Raleigh
without having to include
some hills. But we really are
blessed with some beautiful
places to run in Raleigh and
across the state where NCRC
takes its name.
I’ve been able in the last few
years to be able to run in
many parts of the Old North
State, and I really believe
that running may be one
of the best ways to see the
landscape offered all across
North Carolina. Too many
times sights go whizzing by
in a car, but on foot you can
take the time to see them in
all their glory, or even linger
as necessary to see what you
might else be missing.
Very recently my running
buddy Chad Austin and I
took place in the inaugural
Ocracoke Island 5k, a nice
little tour of the village at
the south end of Ocracoke
Island. We drove the course
the day before, but it seemed
a whole different route than
what we saw on foot the
next morning. In the car, the
houses went by very quickly
and even if you glanced
at each one of them, you
didn’t catch all the details or
styles that give that island its
historic flavor. But during
the race, at least with my
relaxed pace, you had a much
slower, close-up, ground-level
view of the neighborhoods
and harbor areas that we ran
through. On foot, we had
a chance to appreciate the
RUNNING account page beauty (and humor) of lawn
decorations, blooming bushes
and trees, and even to talk to
the residents who came out
to watch the runners go by.
Our impression of the area
was totally different because
we got to run through the
area instead of just driving it.
Charles West probably saw
the same thing when he
traversed most of the Outer
Banks on foot during the
Graveyard 100 earlier this
year. Most OBX travelers
only see the sand dunes
and the homes for fleeting
glimpses as they speed from
one destination to another.
But Charles and the others
in the Graveyard 100 got an
easier-paced, more detailed
view of the scenery from
their on-foot vantage points.
Similarly, the mountains
of western North Carolina
can be treated as flyover
or drive-through country.
From a plane or a car, you
might think you’ve seen the
mountains or the rivers. But
we’re fortunate each year
to have some opportunities
to see them more closely.
Last summer, myself, Chad,
his wife Koren, Erv Love,
and Charles all got to see
the mountains up close at
sunset when we ran the
Maggie Valley Moonlight
8k Run. Driving through
Maggie Valley only takes a
few minutes, but on foot we
got to see the terrain (hilly)
and the people (nice) at a
much closer level. We would
By Brad Broyles
[email protected]
only get a quick glance at
the Maggie Valley Stompin’
Ground if we were driving,
but as we ran by during
the race, the little cloggers
came on out to the street
and clogged their little
hearts out to entertain the
runners. I also got to see
some of the beautiful rivers,
lakes, woodlands and even
the dams up-close and onfoot when I took part in
the Dam Race 10k along
Fontana Dam and a few years
ago when we had beautiful
views of Fontana Lake while
running the Tsali Frosty Foot
8k. I’m sure the view from a
plane would have been nice,
but it was beautiful much
closer.
Thousands of drivers pass
by Umstead State Park on
I-40 and highway 70 each
day, and the majority of
them have probably never
been inside. “That’s a pretty
park,” they might think
as they motor on to their
destination. But runners
in the Triangle can get
emotional and misty-eyed as
they think about their own
feelings and appreciation
for Umstead. Each year,
Umstead 100 runners see
the interior of the park in
all kinds of ways that drivers
don’t – from sunrise through
heat, cold, rain, sunsets and
even thunderstorms! Runners
see the slow progression of
seasons as trees bud and
bloom, then watch the
leaves change color and die.
Participants in the upcoming
NCRC Invitational will have
views of the airport and Lake
Crabtree in the morning light
– last year we heard bunches
of cicadas – that folks coming
and going through the
airport or along the highway
will miss. Drivers don’t get
to see the remains of the old
mill, the reflections off the
lake, or even the “butt tree”
off of Turkey Creek trail. You
have to be at foot-level to see
those!
Runners are very blessed that
we get to see the beautiful
world around us at a slower
pace and lower eye-level than
the folks who only think of
the area as flyover country
or highway area. They miss
what we get to see: life upclose, nature right beside
us, the faces of people that
would otherwise be blurred
when you hurry by. Enjoy
what you get to see when
you’re out there running
along, and maybe invite
some friends of yours to
come see it with you.
Run! Have fun! q
June/July 2012
2012 Umstead 100
continued
this year’s race saw 64 first
time finishers — a new
record. Congratulations to
each of our first time 100mile finishers and welcome
to the Brotherhood and
Sisterhood of Hundred
Milers.
Eric Johnson
covered more miles than
they had previously gone
were Jade Wei (75 miles),
Bryant Dukes (69.4 miles),
past NCRC president, Eric
Johnson (56.9 miles), Bill
Parquet (50 miles) and
Jeannie Armagost (50 miles).
In the 50 mile event, Chuck
Petersen finished his 14th
Umstead and 500 mile club
members Bill Squier and Will
Brown finished their 14th
and 13th runs at Umstead
respectively.
This year we had a record
number of 100-mile finishers
—150. One of the principal
goals of the Umstead 100
is to provide first time 100
milers a venue that allows
them a stepping stone race
between 50-mile events
and the more difficult 100mile mountain races that
constitute many of the
running opportunities at 100
miles. True to our mission,
June/July 2012
Unlike the past two years
of perfect weather, this
year saw a slow drizzle off
and on from the start to
about noon, followed by a
beautiful sunny afternoon
and pleasant evening. Then
shortly after midnight came a
spine-tingling thunderstorm
for the runners to traverse,
ending fairly quickly and
morphing into a beautiful
Sunday morning. The high
Saturday was 76 degrees and
the low Sunday morning was
50 degrees.
This year’s men’s race was
a wire-to-wire victory by
Mike Morton, of Florida,
but the race was not without
it’s drama. Showing that he
meant business on this day,
Morton blazed the first 12.5mile lap in a sizzling 1:24.
Mike finished in a course
record time of 13:11 besting
Zack Gingerich’s 2010 time
of 13:23. But the drama
was not over, the battle for
second place between Jim
Sweeney of New York and
local runner Mark Manz
of Cary took center stage.
These two guys who were
never more than 3 minutes
apart all day long, waged a
“take no prisoners” battle
for second. Sweeney held a
1-minute lead over Manz at
62.5 mile. The battle then
see-sawed between the two
for the remainder of the
race with Jim Sweeney, of
New York, taking second in
14:14, improving his PR by
over 3 hours. Mark Manz,
in his first 100 mile finish,
was third in 14:16. The ultra
running world should be on
the lookout for both of these
young men.
The women’s race, also a
wire-to-wire victory, was won
by Traci Falbo, of Indiana,
in a fine time of 17:02.
Traci was never seriously
challenged during the course
of the day. Allison Moore, of
Washington, finished second
in 18:45 taking 1:35 off her
previous PR. Beth McCurdy,
of Georgia, finished third
in 19:11 taking 1:27 off her
previous PR.
The Umstead recognizes
the fifty-mile times of all
runners who complete at
least that distance. This year’s
50 mile Champion was
John Dennis, of Maryland
in a fine time of 6:20. Serge
Arbona, of Maryland, was
second in 6:24. Jonathon
Savage, of North Carolina,
was third and went on to
serve with the medical team
during the evening hours,
helping numerous runners
in their quest to finish. The
women’s 50 Mile Champion
was Florida’s Cherie Shook.
Taking second was our own
Dale Tiska and Melissa
Middleton, of Michigan,
finished third. There were 91
finishers in the 50-mile race.
Each year at the Umstead,
one runner going for their
first 100 mile finish is
selected to wear bib number
100. That runner promises
to give their very best both
in training and during the
run itself. This year number
100 went to Denise Michard
of Alabama. During the race
briefing, she led the first
timers in the recitation of the
“Three Golden Rules of Ultra
Running”- eat before you are
hungry, drink before thirsty
and walk before you are
tired. Showing the true spirit
of number 100 even when
it was clear that she would
not make the clock cutoff,
Denise persevered to cover
the full 100 mile. Denise, the
Umstead family is proud of
you.
continued on page 8
Linda and Darryl Banks with Blake
RUNNING account page 2012 Umstead 100 continued
The Race sold out for the
fourteenth straight year
filling the 200 online slots
in 30 seconds and the 50
hard copy entries and 55
waiting list entries were
filled in one day’s express
mail. We were happy to have
so many veterans of past
Umstead events return to run
with our newest Umstead
family members. It is always
rewarding to be out on
the course and see the old
veterans providing valuable
advice to our first time 100
milers.
The race this year also
included The Run for Sam
Rizk memorial lap. The
lap was in remembrance of
our beloved friend, NCRC
member and ultra runner,
Samir “Sam” Fawzy Rizk
who we lost in a swimming
accident December 2011.
Sam was a long time
Umstead 100 runner and
kind contributor of ice
cream and orange juice to
the race. The memorial lap
was organized by Umstead
100 friend and NCRC past
president Al Terry with help
from Emily Newkirk, Ben
Dillon and Elisa Murphy.
The lap started at race
headquarters with a small
service and then participants
were off to walk/run the
12.5 loop of the course. We
were honored to have Sam’s
wife Helen Louise Rizk and
many of his family and nonrunning friends as well as
RUNNING account page many of Sam’s NCRC friends
join us in this celebration
of Sam’s life and love of
running. Sam – we do miss
you “my friend.”
Still overwhelmed by the
generosity of our NCRC
member volunteers with the
time they give to the race
each year, we send a grateful
thank you. Over 25% of the
300 volunteers we had this
year were from NCRC. Your
commitment to our race and
the service you enable us to
give to the runners is one
reason why we sell out in
seconds.
We would like to give
special thanks to our new
Kitchen Manager, Renee Lee
Guynn and to next year’s
Headquarters Aid Station
Captain, Jennifer Ennis,
who will fill in for Sally
Squier as Sally celebrates her
70th birthday by running
the Umstead 100 next year.
These two NCRC members
are true workhorses of our
organization. We would also
like to give an extra thank
you for NCRC members
in key race management
positions and they are: Joe
Lugiano, Sally Squier, Jenn
Ennis, Myra Norwood,
Renee Lee, Mike Waldvogel,
Charlie Barnes, Elizabeth
Werner, Hannah Lugiano,
Will Brown, Ben Dillon, Bob
and Anne Marie Calabria,
Rebecca Sitton, and BD
Sechler. We also send a huge
thank you to our non-NCRC
key staff members as they
complete our team: Tom
Newnam, Jerry Dudeck,
Jerry Lynn, Lee Cox, Dan
Thomas, Ron DalPezzo,
Dale Tiska, Dorothy Hunter,
Guido Ferrari and Mike
Dacar.
If you volunteered and did
not receive your volunteer
gift, please contact your
section captain or Rhonda at
rhonda.j.hampton@gmail.
com.
Please mark your calendars
for our Umstead 100
Volunteers’ Thank You
Brunswick Stew on Saturday,
October 13, 2012 from 2:00
– 6:00 PM. The Stew will
be at 3037 Durham Road,
Wake Forest, NC 27587.
All Umstead 100 volunteers,
past, present and future, and
their families are welcome.
Your old fashion homemade
desserts are also welcome.
We only have the stew every
other year and this is your
time to be served by the race
management.
The 2013 Umstead 100
Mile Endurance Run will be
on April 6, 2013. We plan
to open online registration
through our website: www.
Umstead100.org at noon
EDT, Saturday, September
8, 2012. Our registration
policy for 2013 has changed
and the changes include, but
are not limited to, no drive
up entries and no waiting
list. Please take a look at
the New 2013 Registration
Policy on the website, www.
umstead100.org, for a
complete explanation of the
new policies. q
The Run for Sam Rizk
June/July 2012
RRCA Convention Report
By Lena Hollmann
If you opted to run or volunteer at the Tobacco Road
Marathon this year, you missed quite a gem that was
happening in Memphis at the same time. It was the 54th
Annual RRCA Convention, and one of the best ones I have
attended. If you weren’t there you missed not only a couple
of Elvis sightings, but also two first class luncheon speakers,
a bunch of informative seminars, the biggest and best silent
auction we ever had, and a chance to run in the RRCA
National Half Marathon Championship.
After an all day board meeting on Wednesday (March 14), the
convention kicked off with State Rep training on Thursday
afternoon. It was followed by a welcome reception for all
attendees that evening. Elvis made an appearance here,
singing a couple of his greatest hits! It was also an opportunity
to reconnect with old friends and make a few new ones.
The Friday luncheon speaker was Dave Wottle. If you are old
enough, I’m sure you remember him winning the 800m at
the 1972 Munich Olympics, coming from behind after being
in last place for the entire first lap, and wearing his signature
cap. He had his medal with him when he gave his talk, and
afterwards we were invited to come up and check it out. I
seized this opportunity to touch an Olympic gold medal – for
the first and probably last time in my life. On the Facebook
profile picture I have up as I write this, I am standing next
to Dave, proudly holding up his medal like it was I who had
won it!
Chris McDougall, the author of the book Born to Run, was
our Saturday speaker. He talked about his experiences leading
up to the book, and about barefoot running. I got my picture
taken with Chris also, and my curiosity raised enough that
I may want to read his book – but not enough to take up
running without shoes!
Otherwise Friday and Saturday were packed with educational
sessions of interest to runners, race directors, and running
club board members, plus the Expo and Silent Auction.
There were lots of goodies up for grabs at the auction, many
of them unfortunately a little bit challenging to take home
on an airplane. So I decided to abstain from bidding on wine
bottles, large pictures, and other heavy or bulky items. Instead
I came home with a nice duffel bag, and a couple of books.
I attended sessions on How to Measure a Race Course,
Beginner Runner Programs, Social Media for Running Clubs,
June/July 2012
Lena with Dave Wottle, holding his Olympic medal
and my favorite – Senior Running. This session featured
a panel of three runners, age 61 to 80, who shared their
experiences and expertise, and gave words of wisdom for those
of us who want to make running a lifelong pursuit. I wrote a
column specifically about this session for Running Journal last
month.
Our social life flourished also, with events planned for us both
on Friday and Saturday night. We were taken to downtown
Memphis for a barbeque and a walk on their famous Beale
Street Friday evening. This was also when I saw Elvis a second
time, although it turned out to be our Executive Director
Jean Knaack in disguise. Saturday night featured the Annual
Awards Banquet. We didn’t have any winners from NCRC
this year, but please keep nominating your dedicated fellow
NCRC members, and I am sure we’ll pick up some hardware
again next year!
The Convention race this year was the Germantown Half
Marathon and Mayor’s Cup 5K, both races on Sunday. I
won the female Senior Grandmaster (age 60+) division in the
half marathon. And since the race was an RRCA National
Championship, I am now a National Champion! The weather
was warm and humid, which slowed my time down a little
compared to other half marathons I did earlier in the year.
You cannot go to Memphis without visiting Graceland, so I
finished up my trip with a stopover there while going back to
the airport on Sunday afternoon. It was quite an interesting
experience, and if you have your ways by Memphis I certainly
recommend it. q
RUNNING account page Running economy may not decline with age
SOURCE: By Jeannine Stein, Los Angeles Times (submitted by Esther Dill)
Older runners may not have the speed of their younger
counterparts, but they do have the same running economy, a
study finds.
Running economy is a gauge of how efficiently the body uses
oxygen at a given pace. Researchers used various tests to see
how age affects factors of running economy in competitive
distance runners.
The 51 male and female participants in the study were subelite distance runners who were grouped by age: younger
runners ages 18 to 39, master runners ages 49 to 59, and
older runners ages 60 and older. They were put through a
number of tests, including lactate threshold (a measure of
performance level), VO2 max (which gauges maximum
oxygen consumption), body composition, muscle strength
and endurance, running economy, flexibility and vertical
jump power.
Running economy was about the same for all groups at
various treadmill speeds. Results from the other tests gave a
better idea of where older runners fell short.
Older runners had lower VO2 max compared with master
and younger runners. They also had less upper body strength.
While this may not seem crucial for runners, whose lower
bodies do most of the work, having a stronger upper body
makes it easier to change speeds and run uphill. Flexibility
was worse too in older runners. This can affect step length,
the authors noted, ultimately slowing running times.
The Official Journal of the American Aging Association:
The best male marathon runners over 65 and the
best female marathon runners over 45 have consistently improved their performance over the last 30
years. At the same time, the researchers also observed a strong increase in athletes over 40 participating in the New York marathon: from 36% of the
total masculine runners between 1980-1989, to 53%
between 2000-2009; and from 24 to 40% during the
same periods for female runners.
The good news is that older runners are still using oxygen
efficiently, even if they’re not always outrunning younger
runners. “For the runners over age 60, it’s physiologically
more difficult to run at that speed, even though the absolute
oxygen uptake value is the same as a younger runner,” lead
author Timothy Quinn, an associate professor of exercise
science at the University of New Hampshire said in a news
release. The study was published recently in the Journal of
Strength and Conditioning Research. r
Sat. Oct. 20, 2012
New Bern, NC
WWW.BRIDGERUN.ORG
RUNNING account page 10
The Bridge
is Back
and better than ever !
June/July 2012
Experiencing St Paddy’s Run Green 8K
(and other things)
By Louise Guardino
Sporting my new NOG Running Club short sleeve
shirt, my green trimmed Nike Lunar Lights (well
worn, but still ticking), long green and white four leaf
clover socks and pocket-limited Capri length runner
compression pants, I made my way from the parking lot
to Moore Square, the music, and porta potties. Despite
the wet and windy start to the day, by 2 PM there was
a good turnout for the 3 PM race. Who isn’t Irish on a
day like this? Once again, the best part of this event is
that of enjoying the running costume creativity of the
participants.
This year, the Tir na Nog crew returned with their
Guinness-based theme, to equal, or surpass, last year’s
dark running outfits with bee-like antennae dangling
four cans of Guinness above and in front of their face.
This year, they arrived in dark outfits, as Guinness long
necked bottles, race bib attached on bottle neck above
the head. Going for a two category win (costume and
environmentally friendly), some of them were also
stuffed into mid-waist green recycle boxes. You have to
give it to these folks. Going the 8K distance, up and
down hills, in these clumsy outfits is either a thrill or the
reward (Guinness?) at the end must be worth it. I think
they are the highlight of the event.
I lined up by the 9-11 minute pace sign. Surrounded
by tutus, NOG shirts, black and green striped faces,
but no Orange Men, I was ready. Since this is more of a
casual, fun, race, I wasn’t too worried about inhibiting
someone’s PR. We crept forward and then it was for real.
Off the hoard went up Blount St. I saw one of my NOG
compatriots up ahead. Adios, I thought, as she turned
onto E. Jones St. The weather was perfect. Overcast, but
comfortable. It was nice to run without worrying about
lights or any traffic. Not until we got to the left onto
Bloodworth, was the full glory of the runners evident.
The road was packed with mostly green clad runners
streaming uphill. I could admire the garb of runners
beside or in front. I caught sight of one young lady’s
shorts, “IRISH” emblazoned across her rear. I pondered
the meaning of sitting on a symbol of one’s heritage. I
still felt comfortable in my pace but towards the top of
June/July 2012
Bloodworth did drop to a
walk. I got going again and
held my own for most of
the rest of the race.
I picked up water at the
second stop. During most
of my trot, a trio of fellows
behind me ran with a
megaphone. I didn’t pay
close attention but in general
they were encouraging each other and everyone else.
They’d call out the distance, or the pace, or some odd
thing. At first I didn’t think it was a runner, but rather
a spectator. That is, until around State Street, when
they moved adjacent and I saw one fellow with the box
slung around his shoulder, megaphone in hand. By this
point, I had once again (arrgh!) lost my reenergizing
Sport Beans after taking only one, and so in the last mile
was feeling a drain of energy. However, when I saw the
Finish line and could make out that the time was still
under 50 minutes, I made the instant decision to go for
it. There was left in me to allow running full out (for
me) to the Finish. Two of us sped forward. We crossed at
about the same time and I did beat the clock.
I enjoy this race, despite the ups and downs of the
course. It is pretty, twisty, and varying. Oakwood
Cemetery and St. Augustine’s College, Victorian style
homes and cheering squads along the way make for a fun
run. I think I’ve figured it out. The up hills are tolerable
because there are just as many down hills and the ups
and downs are spaced pretty well.
The after race gathering introduced me to the first beer
I have been able to tolerate for more than one sip. After
standing on the wrong line, I got to the right one for the
free beer and picked up a Blue Moon Belgian White.
It didn’t kick me in the gut so I managed a smidgeon
of brew in my plastic cup before handing the can off.
I later had more of Larry’s Beans cold coffee as well as
indulging in a number of steamed clams and the music.
r
What the Oaks Demand
Saturday, March 10 the
alarm went off at 05:30.
Ugh. I had volunteered to
work Run for the Oaks 5K
registration in downtown
Raleigh and was supposed
to be there at 06:45.
Double ugh.
Quick shower, feed dog,
eat quarter bowl of cereal,
pop Osteo Biflex etc, grab
wallet, hope the dog will
use the dog door, … and
then the gremlin struck.
I’d intended to take a sip
of Red Bull and take the
can with me. Except the
unbalanced opened can
fell. Minutes spent in
cleanup. Frazzled, I got
into the car and pulled out.
Forgetting the can of Red
Bull!
I was late in arriving at
Moore Square and then
puzzled over the location
(along with another
runner/volunteer) until a
helpful lady came along
to re-direct us. I had little
to do inside so managed
to swig some coffee while
watching for confused
entrants.
The Start was on Person
Street with a planned
route up Person Street out
to Mordecai, back down
Blount with two zigs and
zags before the finish
back on Person. A woman
runner lined up wearing a
head mounted camera. She
planned to run and video
the race for North Face
Raleigh.
I lined up not too far
from the intersection,
maybe around row 11.
By now, any loosening up
I’d gained by sprinting
was gone. At the Start
we were able to walk and
not creep to the start
mats. I’d forgotten that
Person Street had long
stretches of gradual uphill
interspersed with some
downs and levels. Or so
it seemed. I kept up with
those in front of me while
a few folks came sliding
between and by us. So farso good. I wasn’t stressing.
We pass Krispy Kreme
(one, please), veer onto
Wake Forest Road, and
reach the one mile marker,
where the volunteer called
out “8:24.” No way. I hear
another runner behind
say to his pal “We should
back off.” Yea, verily. I
backed off a smidgeon. A
long way yet to go. I did
not check the Garmin.
Best not to know. I was
beginning to think the
Sport Beans had not
gone down well. Gremlin
induced agita or phantom
ulcer?
As we approach the
left turn, I recognize
the corner motel from
prior runs. A short block
and then the left onto
Mordecai and a noticeable
slow-up on my part. The
head gremlin whispered
seductively: walk. Shhh!
I continued barely slogging
forward to the first zig
zag. One youngster cried
out “Mom, I have to
walk!” She kept going. The
second time he yelled to
her, we were in the zag.
She did a running U-turn
and sort of jogged in place
to wait for him. I knew
how he felt. Here, I saw
another runner with head
mounted video camera.
On to Blount Street.
I was wearing down.
Fortunately, I had lots of
company. Some adults
were walking while others
strongly forged ahead.
On the left stood a pretty
sand colored turreted
building housing NC
State Commission on
Ethics. Are ethics violators
imprisoned in those
turrets? I notice the Lt.
Governor’s home.
Next up was the block
square housing the red
brick Governor’s Mansion.
Not far now. A little
squiggle left then right
By Louise Guardino
onto Person Street. In
the far distance I make
out what could be the
Finish banner. Wise in
the ways of this event, I
knew enough not to get
excited and race forward.
Fool me painfully once
and even this old crone
will remember. The crowd
veered to the right at the
end of the street, then
along Blount again until
finally turning left and
making the final right back
onto Person.
The Finish was ahead,
in about 4 or 5 blocks. I
waited until two blocks
remained before pushing
it. Not soon enough in
retrospect but still good
enough for me.
Great Harvest provided an
assortment of bread and
sweet chunks. This went
well with cut bananas.
Many folks picked up their
free oak seedling trees
to plant on their palatial
or barren grounds. A
wonderful program; great
hurricane antidote.
Finishing next to last was
five-year-old Caroline
Kelly, who ran with her
mom Kelly, to finish in
48:12. How about that!
Five years old! r
Contiuned on page 13
June/July 2012
Ohio River Road Runners Club (ORRRC)
Marathon & Half Xenia OH, March 25, 2012
By Andy Peterson
No theme from Rocky. No
celebrity announcer. No
hour-long wait in a start
corral. Just a friendly, wellsupported race – for $25.
Sound like your idea of a
good time? Me too!
The Ohio River Road
Runners’ Club (ORRRC),
centered in Dayton, Ohio,
stages the oldest marathon
in the state. As luck would
have it, I was in town for the
45th running of the event. It’s
come a long way from 1968,
when it started and finished
at the club President’s house.
I’d attended a previous
ORRRC event while visiting
my brother-in-law Mike and
his family. I was impressed
that a club could stage a
weekend trail race, support it
with a handful of volunteers,
even providing their own
chip timing. The club’s events
are trail-focused; rather than
a 1000-mile club, they have
a “401k” club, all of which
must be run on dirt trails.
Serious runners, to be sure!
I was planning to race the
half-marathon, and my
brother-in-law Mike and
sister-in-law Kayla planned to
use this as a training run. We
made the 90-minute drive
on Sunday morning, arriving
at the YMCA in downtown
Xenia to pick up our bibs,
chips and tech shirts. No
June/July 2012
overstuffed packets, just a
friendly volunteer to help us
on our way.
Over 900 of us awaited the
8:30AM start. Race Director
Terry Murray said a few
words on a portable PA unit
held by a volunteer, and
a racer sang the national
anthem. We had parked
about twenty feet from the
start line (how many races
can you say that?), so after
the gun we joined the stream
of runners mid-pack.
The course starts downtown
Xenia for a few miles of city
streets before joining a paved
rails-to-trails surface. I don’t
often run with music, but
I’d packed my iPod knowing
traffic and crowds might be
sparse as we got to the more
rural parts of the trail.
after the point where the
marathon and half courses
diverge. About ten minutes
after, I saw Kayla and then
Mike making their outbound
legs. They both looked great,
and I cheered them on.
I’d put my headphones on
when the trail’s surroundings
turned into open fields
and crowd support became
sparse. As I neared the finish
line, I felt a slight leg cramp,
but Jack Johnson assured
me everything would be
just fine. As I turned for the
finish, Cake’s take on “I Will
Survive” made for a nice
final kick. 1:54 – new PR!
I collected my medal with
pride.
The best was yet to come!
Inside the YMCA, I was
rewarded with delicious hot
soup. The morning was cool
– perfect race weather – so
some warm soup at the end
was perfect. Not to mention
a hot shower, also courtesy of
the Y.
It was great to see a wellexecuted event, for 10%
of the cost of the NYC
marathon I entered the
following week (better
luck in the lotto next year!)
I’ll definitely be back for
another event. Hmm, the
Broken Toes 50k sounds
interesting… q
The city portion went by
quickly, with a few short
grades to negotiate. I won’t
go so far as to call them
“hills.” The RTT was an
easy, flat run with sporadic
road crossings. Cheerful
volunteers from the ORRRC
staffed aid stations every few
miles. According to Terry,
the race takes about 120
volunteers. It’s fantastic to see
a club put together that kind
of support.
I reached the turn-around
without issue, shortly
NC Half Marathon gives runners a NASCAR experience
By Teri Saylor
“Gentlemen start your engines,” the announcer shouted, as
a pace car showed of its horse power revving up in front of
the starting line of the inaugural N.C. Half Marathon at the
Charlotte Motor Speedway on March 26.
The green flag dropped, and we were off.
On a cool Sunday morning after a weekend of stormy
weather, nearly 1,800 runners lined up at 7:30 a.m. to run a
winding race all over NASCAR’s hallowed grounds, in the
footprints and the skid marks of worldwide racing legends.
It was a really fun race, but also very challenging and
surprisingly hilly.
Most of the course was curvy and twisting, but the scenery
never failed to entertain, and even runners who are not
NASCAR fans likely would be awestruck running on the
actual racetrack, past the steep banked turns and the massive
walls of seats and skyboxes.
After a lap around the race track, runners wound their way
through the infield, then out of the racing arena and around
its outer perimeter.
Then the gang of runners went over the pedestrian bridge
and headed for the dirt track, which was a sea of mud. A lap
around the concrete walkway, provided a good view of the
dirt track, and a line up of beat-up old muddy dirt track cars
and trucks.
The runners, by now, spread out like a giant conga line over
the entire racing park, headed into the drag strip, and drag
raced all the way down one lane and back up the other one,
before emerging into a campground before heading back to
the main track.
The route continued back up and over the pedestrian bridge
and through a tunnel before emerging into the sunlight and
onto the track for a victory lap before crossing the finish line,
where everyone got what they came for: an ultra cool, extra
large medal that is also a toy that flashes red, yellow and green
lights, and features a moveable pack of tiny cars.
The event also featured a 5K race that attracted nearly 400
runners who also got nice medals.
The race was basically a jogging tour of the NASCAR
complex and we got the full treatment.
Runners and spectators had an opportunity to buy tickets to
ride a few laps around the track in real race cars during the
expo and after the race.
The finish line party featured music and beer in pit row, and
winners received prizes and trophies on the NASCAR victory
stand.
Jordan Turner, 26, of Canton, Ga., won the half marathon in
1:15:25. The fastest female was Reagan White, 27, of Sneads
Ferry, N.C. who crossed the finish line in 1:28:07. The fastest
runner from Raleigh was Jonathan Ross, 26, who finished in
1:22:06.
The expo was skimpy, with just three or four vendors, and
it would have been nice to have more food at the finish line.
The race did offer fruit and bagels.
Traffic backed up a little bit heading in, but parking was good,
and even though they were not really needed, shuttle buses
were available.
All in all, for an inaugural event, this race went smoothly;
the NASCAR theme was really cool, and running on the
Charlotte Motor Speedway track and through the entire
complex was a memorable experience. r
June/July 2012
St. Timothy’s Spring Sprint 5K
By Johanna Outlaw
As many of my fellow
NCRC members know, I
have been on a journey to
become a runner since 2008
Women’s Beginner Running
Program. As a participant
of this program, I have
continued my journey as
a walker/runner. Because
practice makes perfect, I
decided to participate in
my first 5K race/walk for
the year with the annual St.
Timothy’s Spring Sprint. I
registered as a competitive
participant, however my
plan was to walk the course
because I am starting my
runner journey again.
As I made my preparations
for the race the night before
I kept an eye on the weather
and the temps were to be
in the 60’s so I opted to
June/July 2012
wear the long sleeve tech
race shirt. By race time I
was started to rethink the
long sleeve shirt as the sun
decided to rear it’s head and
I felt the warmth of it on my
back.
This is the 7th annual St.
Timothy’s Spring Sprint One
Mile Walk and a Competitive
and recreational 5K race.
This race is also part of the
Second Empire Spring Series.
The 5K race started at 9:30
AM on the morning of
Saturday April 21, 2012 on
the campus of St. Timothy’s
Episcopal School in Raleigh.
There were around 600
participants in the mile
walk and the 5K races. And
there were 233 competitive
finishers.
I had the pleasure of walking
this race with a good friend,
Sevanne and her mother,
Rita. Of course I am a slow
walker so I was bringing up
the rear. Little did I know
I would have a race stalker,
aka, one Raleigh police car
that follows the end of the
race participants.
There is a very good reason
the area is called North Hills.
That is because it is full of
hills. The hills were alive with
my heart beating rapidly.
At the 2-mile mark, the
policeman decided to leave
me, but he did leave me with
the route map so I could
make it back to the finish
line. I was very appreciative
of this action. When the
policeman left me, he passed
my girlfriend and her mom
who were a little ahead of
me. She was very worried
wondering where I was. The
policeman told her we were
all doing less than an 18minute mile so we would be
on our own.
So, on our own, we walked
on with the goal of finishing.
I had the distinguished title
of DL (dead last) when I
crossed the finish line the in
1:07:37 — number 233.
The journey continues. r
Run For Our Heroes–More than just a race
By Louise Guardino
Despite the warm
sounding forecast, the
morning was cool and
windy on Hargett Street
on April 28th. Nonetheless,
a large crowd of runners
and supporters showed
up for the 4th annual
Run For Our Heroes 5K,
honoring Raleigh’s fallen
police officers. The prerace ceremony was quite
moving, in particular the
words of one of Detective
Paul Hale’s former
partners.
The racers lined up on
Dawson Street, usually
one of the busiest
thoroughfares in Raleigh.
Two residents in the
adjoining condos looked
on from their balcony. I
lined up about 15 rows
back, next to a mom with
a baby jogger holding
an alert, four month old
blue eyed, baby swaddled
in a colorful sack. Just
behind her was the dad
with a double-wide jogger,
occupied by an older,
restless child. On my other
side, some Raleigh Police
Department officers in
their dark gray T-shirts.
The path down Dawson
Street then up to the left
onto Davie Street was
a herky-jerky run. The
folks too far to the left,
including the baby joggers,
had to move right to
avoid parked cars. Slower
runners and walkers
blocked the path, even
with weaving, forward
momentum kept being
stalled. A lot of energy was
consumed in continually
regaining momentum.
Then it was on to Davie
Street, the only really
memorable incline. Once
onto Fayetteville Street,
the going became more
reasonable. Folks spread
out, moving at their
most efficient pace. We
encountered a decent head
wind, cooling, if limiting.
I didn’t hear too much
chatter. There were plenty
of volunteers calling out
times (8:45 or so just short
of a mile). After a short
stint on Morgan Street we
trotted on Wilmington
Street towards Halifax
Street and eventually
turned back towards
downtown on Blount
Street. Along the way,
individual officers stood at
attention, each by a sign
commemorating one of
the Fallen Officers.
Again I was struck by the
beauty of the Fanny Heck
house, built after the Civil
War. Every year it catches
my eye. I noted each cross
street: Polk, Lane, and
Jones Streets, glanced at
the Governor’s Mansion,
then Edenton.
I heard some men
encouraging each other
behind me. When we
were a few blocks from the
turn onto Hargett Street,
a volunteer yelled out:
“Can you see the Finish
line?” I looked ahead and
yelled back “no!” But she’d
planted the idea that the
end was near. We turned
onto Hargett with several
blocks still to go.
About two blocks from
the Finish I heard one
guy vociferously urging
another on. As they came
alongside, I saw they were
in their Raleigh Police
Department gray T-shirts.
For sure they had to beat
this old crone! Their
passing was the impetus I
needed to push ahead to
the Finish.
At the finish area, there
were some amazing
treats afterwards, like,
ice cream, bananas and
orange slices, Monster
energy tea, and chunks
of bread. This was more
than I was up to eating. I
watched the elderly parents
of Detective Hale come
across the Finish.
Much later, I learned that
a family member of one of
the fallen had trained for a
year so she could run the
race this year. She finished
well, too. After enjoying
the after-race party at
Napper Tandy’s, I traversed
Nash Square again, passing
the Fallen Firefighters
Memorial. I saw, placed
between a beam and the
firefighter trying to lift it,
a large white envelope,
or folded paper, and a
bouquet of flowers. The
envelope was addressed
to “Daddy” written along
the top edge: “Happy 36th
Birthday Daddy.” A fitting
reminder of the sacrifice of
all our heroes. r
June/July 2012
Trotting Through the RunRaleigh Half Marathon
By Louise Guardino
Saturday, April 14th the evening before the RunRaleigh Half, I
was ensconced in frozen peas wrapped around my left Achilles
after having taken two, then three, Ibuprofens. It was not
looking good. I had also attempted the Flexibility Coach’s calf
exercises to try to ease the Achilles tightness. All a result of
Saturday’s Senior Games track exploits. Nonetheless I set the
alarm for 04:30 and got up at 04:00.
At 06:00 in the Cameron Village parking lot I ate three
quarters of a Stinger waffle before deciding it was too sweet,
too close to race time. The crescent moon was a gift of the
morning. I did no warm-up, but used “The Stick” on my
legs. I also took three Ibuprofen and three Sport Beans. I was
apprehensive about my condition.
The beginning pace was slow enough to allow me to hang in
without walking. On Oberlin I was taking it easy — now not
just because it takes a mile or more for me to get into synch,
but because I didn’t want to risk pushing the Achilles. I made
the Oberlin turnaround at White Memorial Church, but by
about three miles, near Clark Street, I was dreading the next
ten miles. Already! I dropped to a walk every time the Achilles
began to burn. Along the way I noticed a man in a red shirt
and black shorts maintaining a steady pace. It was the way
he moved that caught my attention. He reminded me of the
slogan: Waddle On.
When we reached Hillsborough Street, I picked up speed as
we circled the intersection, just to get away from two ladies
who had been constantly chattering. We wound our way
to Ashe Avenue, a residential uphill, connecting to Western
Boulevard. I jogged maybe a third of the way before deciding
this was not a good idea. I took a Stinger chew.
Coming across the bridge to Western at the 4-mile point,
I again mulled over the many remaining miles, not feeling
really up to it. There was a water stop here as well as NCRC
volunteers. I was dragging, not feeling like a worthy member
of this august group. I took a few sips of water and trotted,
slowly, on. I squeezed down all my vanilla GU — a first
for me, washing it down with some Perpetuem mix. Wake
County Detention Center was on the right.
Now on Martin Luther King (MLK) Boulevard, I saw both
waddle-on man and a red-haired lady who was about my age.
June/July 2012
A competitor? She was running on the sidewalk, I on the
street. We’d been hop-scotching each other along the way. I
took note of her number after passing and wished her well.
By this time, the outside of my left foot was aching. I took a
Sport Bean. I passed Waddle-On just before we turned onto
Rock Quarry Road. I guess his waddle must have slowed. I
popped two Sport Beans around mile 6. Somewhere along
the way we entered Walnut Creek Greenway. The Greenways
were nice variations to the run, immersing one in another
world. Other than a few runners ahead, only the sound of
a dog barking (at the crazys?) broke the isolation. My heavy
foot falls clattered on two wooden walkway bridges within the
greenery. I kept pace with another lady in front, sometimes
having to drop to a walk. We passed through a long tunnel,
partially lit by temporary lights illuminating the puddles
within.
No matter how many miles traversed, it wasn’t enough. Time
did not matter. I was now beginning to feel discomfort in
the quads. We’d almost run a circle and were back on MLK
again. Very flat here. Pop another Sport Bean. Most of the
runners in sight were not running fast! Many probably felt
as I did. We approached the jog turn monitored by Rhonda
Hampton, before turning onto Fayetteville Road. My quads
were now squawking more frequently. I pushed a little bit, but
not much. Just at the turn onto Fayetteville Road, a woman
runner sitting on the curb being attended to by Medical.
Mike Waldvogel was there. Neat. Lots of water stops and
NCRC volunteers everywhere. Another 4 miles or so to go.
Ugh. I was doing a lot of walking.
Back on Western I saw some more NCRC folk, Rebecca
Sitton with a camera, so for her I sprinted for a brief moment.
We entered another greenway. There was about 3 miles left.
The volunteers at the next water stop said 2.5 to go. Nope. 3.
Up the curve along St Augustine’s on State Street. It was drag
time. Ah, Ashe Street, downhill this time. Then Hillsborough
and finally the home stretch. Spectators said it was downhill
to the Finish just up ahead. Yeah, but uphill before then!
Slowing up, I muttered. A couple just ahead urged me on so
I forced myself and joined them. We agreed to sprint towards
the Finish at some point. That point came for me when we
crossed Clark Street. I was watching the clock and wanted
to reach it before it got to 2:29. I made it by 2:26:54. And
headed for my car and two Ibuprofen. r
Ocracoke Island 5k – April 28, 2012
By Brad Broyles and Chad Austin
It was a great delight to find
out earlier this year that
someone was bringing a
new 5k to Ocracoke Island;
neither of us had ever been
to the southern Outer Banks
before, so it would enable us
to be able to run an event in
Hyde County and it would
give us an opportunity to
visit and see some new parts
of North Carolina.
Ocracoke Island is the
southernmost of the Outer
Banks islands; because it
is accessible only by ferry,
you have to work a little
harder to get there. Most of
the island is dedicated as a
national seashore, but on the
southern tip of the island
you find Ocracoke Village,
an unincorporated town
gathered around a natural
harbor on the sound side of
the island. We arrived the day
before the race on the 2.5hour ferry ride from Swan
Quarter on the mainland and
headed straight to Gaffer’s
Sports Pub in an attempt
to catch the end of packet
pickup, which we only
achieved because the race
timers were on the same ferry
as us. After packet pickup
we drove the race course and
were very pleased to find out
how flat the island was – in
one tourist packet, it says the
whole island is barely above
sea level and floods easily
when it gets heavy rain – and
how scenic the course was,
with lots of turns through
neighborhoods and by pretty
homes, a stretch along the
harbor front and even a pass
by Ocracoke Lighthouse.
Race morning was overcast
and spitting rain, but there
was still a good-sized and
exuberant crowd standing
along Highway 12. (I guess
if you go to the trouble of
riding a ferry to stay on the
island, even a downpour
would not keep you from
the race!) Race director Greg
Honeycutt gave us all a final
set of directions, and then
we walked en masse about
another quarter-mile down
Hwy 12 to where the starting
line was painted across the
road. The timers from Run
the East got us started, and
we were off for our tour
of Ocracoke Village! The
sprinkles were just enough
to keep us from getting
overheated, the clouds were
keeping the sun off the
runners, and the stronger
winds from Friday had not
returned, so the running
conditions were just about
perfect. It was kind of cold
standing around prior to
the start, but now that we
were moving, we warmed
up quickly and actually felt
really good to be running.
The first loop on the
course was through the
neighborhood where
you find the Ocracoke
Lighthouse. There were
Continued on page 19
June/July 2012
Ocracoke Island 5k
several residents that were
out to watch the race and
cheer on the runners, which
was a very nice touch. We
got to see some beautiful
homes and, of course, the
serene lighthouse which has
been standing guard over the
island since 1823. No time
for a tour now, though, as
we made a turn and began
running along the harbor
perimeter. We could see
plenty of boats out on the
water and the morning folks
headed out for coffee (or
maybe heading home from
the previous night), and lots
of runner families and friends
stood outside the hotels
to cheer for their favorite
runners to keep going.
A couple more turns and
we were entering “historic”
continued
unpaved Howard Road,
where a small water stop had
been set up to make sure we
had a chance to get a quick
drink. More than 200 structures
on the island are on the
national historic register,
so we definitely saw some
historic homes. I was very
delighted with an older
couple that had brought
chairs out to the street so that
they could see these runners
coming right through their
neighborhood. With the
gravel road and the canopy
of trees over our head, this
stretch really gave a nice
atmosphere to the course. We made some more turns
and came near the British
cemetery, where some sailor
casualties from WWII
were buried on American
soil. Then we made a long
sweep down Back Road to
bring us back to highway
12, where we could just see
the finish line area out in the
distance. The last half-mile or so
along highway 12 featured
more friends and family
who had come out to cheer
the runners, and the crowds
increased all along the way
back to Gaffer’s Sports Pub,
where the finish line arch was
set up. We both had been running
very well all through the
race, and we even crossed the
finish line two seconds apart
in the official results, both of
us with 5k PRs for 2012!
The flat course, ideal running
conditions and pleasant
scenery really contributed
to a just-about-perfect
running experience at this
new race. They get plenty
of kudos for covering many
important details in this
inaugural event, and they
announced during the
post-race festivities that the
2013 date has already been
set and that they will be
adding a 10k event to the
schedule. The race shirts and
post-run food and drink
(including a party later in
the morning) were all nice
touches. It was a great trip to
Hyde County and Ocracoke
Island for this event, and I
can’t wait to come back and
visit again. I’m very glad we
made it to run on the island!
q
Is It OK to Run on an Empty Stomach?
SOURE: By Christine Luff, About.com Guide (Submitted by Esther Dill)
Question: Is It OK to Run on an Empty Stomach?
“I usually run in the morning and I don’t like eat before my
runs. Can I run on an empty stomach?”
Answer: Ideally, you want to try to eat something about
90 minutes to 2 hours before running, so you have time to
digest your food, you’re fueled for your run, and you’re not
starving during your run. But that obviously doesn’t work for
everyone. If you’re running for under an hour, you can get
away with not eating before.
But definitely make sure you’re hydrating before you start.
You’ll be dehydrated because you haven’t had anything to
drink for however long you’ve been sleeping. Drink at least
8 ounce of water when you first wake up. You could drink
a sports drink before your run so you know you’re at least
getting some calories. You should also drink water during
your run if you’re running longer than 30 minutes.
June/July 2012
If you’re running longer than an hour or doing a really intense
speed workout, it’s best to force yourself to wake an hour and
a half early or more (you could always go back to sleep!) for a
small meal. Eating a 300-500 calorie breakfast of mostly carbs
will ensure you’re not running on fumes. Some examples of
good pre-workout fuel include: a banana and an energy bar;
a bagel with peanut butter; or a bowl of cold cereal with a
cup of milk. If you’re eating less than an hour before your
run, aim for a light, 200-300 calorie snack such as toast with
peanut butter or a cup of yogurt.
Some people can get away with not eating at all before a run
of any distance, but you’ll run stronger if you eat something
before. If you’re doing a long run and you really don’t have
time or your stomach gets upset if you eat before running,
try eating something small, such as an energy gel about 30
minutes into your run. r
NCRC Race Calendar
JUNE 2012
16
Color Crazed Alpha and Omega 5K, 8:00 AM
WakeMed Soccer Park, www.fsseries.com
Cary, NC
23
Clare’s Run for a Reason 5K & 1 Miles, 8:30 AM
WakeMed Soccer Park, www.runnc.com
Cary, NC
30
3rd Annual 5K Freedom Run 5K, 8:00 AM
www.active.com
Wake Forest, NC
30
Raleigh’s Finest 5K & 1 Mile, 8:30 AM
Raleigh Fire Station 6, www.active.com
Raleigh, NC
JULY 2012
14
5 Mile the Yellow Brick Road 8K, 7:30 AM
www.active.com
Roxboro, NC
14 Denny’s Challenge 5K for Melanoma, 8:00 AM
WakeMed Soccer Park, www.active.com
Cary, NC
21
Triangle Expressway Trot II, 8:00AM
www.runnc.com, www.active.com
RTP, NC
21
3rd Annual Reality Race 5K, 8:00 AM
www.runnc.com
Durham, NC
28
Run with Heart 5K, 8:00 AM
Town Hall Drive, www.runnc.com
Morrisville, NC
AUGUST 2012
4
Run for the Red 10K/5K/1 Mile, 7:00 AM
www.fsseries.com
Fayetteville, NC
4
SunBare Whispers 5K (Clothing Option 18+), 10:00 AM
www.sportoften.com
Ocean Isle, NC
11
Bella Rose Strides for Babies 5K, 8:00 AM
WakeMed Soccer Park, www.runnc.com
Cary, NC
25
Raleigh 8000, 8K Race, 7:30 AM
www.raleigh8000.com
Raleigh, NC
25
Maggie Valley Moonlight Race 8K, 8:30 PM
www.maggievalleymoonlightrun.com
Maggie Valley, NC
Log on to www.ncroadrunners.org for up-to-date race information. Please verify information with race contact, as we try to be accurate, misprints can occur.
June/July 2012
NCRC Race Calendar
25
1st Annual MacNair Farms 5K/10K, 8:00 AM
www.active.com
Raleigh, NC
25
18th Annual Run for Life 5K and 1 Mile, 8:00 AM
WakeMed Soccer Park, www.active.com
Cary, NC
SEPTEMBER 2012
2
RunRaleigh Labor Day 8K and 1 Mile, 3:00 PM
Tir na Nog post race party, www.active.com
Raleigh, NC
8
Zombie Escape at Panic Point 5K, waves starts at 9:00 AM Obstacle course race with zombies! www.active.com
Youngsville, NC
8
North Hills 5K, 9:00 AM
Trinity Church Six Forks Road, www.runnc.com
Raleigh, NC
8
Ford’s Colony 5K/10K, 8:00 AM
www.fsseries.com
Rocky Mount, NC
8
Gail Parkins Memorial Ovarian Cancer 5K, 8:30 AM
Sanderson High School, www.ovarianawareness.org
Raleigh, NC
11
Friesen 5K Run with the Canes, 9:00 AM
RBC Center, www.ncraces.com
Raleigh, NC
15
Jack and Jill Ran Up the Hill 5K/1 Mile, 8:00 AM
Cedar Fork Community Center, www.runnc.com
Morrisville, NC
16
The Magnificent Mile Race, 2:00 PM
www.magmilerace.com
Raleigh, NC
22
Women’s Distance Festival 5K, Kid’s Quarter Mile race, 8:30 AM
www.active.com
Raleigh, NC
22
The Patrol Stroll 5K, 8:30 AM
www.runnc.com
Raleigh, NC
23
Run for Their Lives 5K, 2:00 PM
www.runnc.com
Wake Forest, NC
29
Run for Healthier Babies 5K, 9:00 AM
www.runnc.com
Morrisville, NC
29
Pink Shamrock 5K, Breast Cancer Race, 4:00 PM
Post race party at Hibernian Pub, www.sportoften.com
Raleigh, NC
To have your race listed, send your event information to [email protected]
June/July 2012
Training Advice: Keeping Cool This Summer
By Esther Dill
I’ve read lots of articles
over the years on running
in warm weather and
I’m sure you have too.
Running in the heat is
really dangerous. I should
know. I have experienced
heat illness a few times
and it’s scary. I’ve learned
a valuable lesson and hope
to pass on some good tips,
if not good sense. Here
are my summer running
tips:
adequately hydrated when
your urine runs clear.
Run in the morning:
Run before the sun comes
up. Avoid running in the
hottest time of day, which
is usually 11 AM – 5 PM.
The summer humidity
is normally higher in the
morning, and the temps
are cooler. I don’t like
evening runs because it
feels like the day’s heat
has been “bottled” up
Slow down:
and hovering close to the
I would like to suggest that ground. However, you
you slow down your runs. can get away with evening
I’ve been disappointed in
runs because they are less
past races when the temps humid and the sun is not
reached the 80s. My last
baking you.
race, the 500 Festival Mini
Marathon in early May was Acclimate:
one such race. By mile 5,
Another key point to
the temps were in the high summer running is to
70s so I played it safe and acclimate to the heat. If
slowed my pace.
you haven’t been running
in warm weather in a
Hydrate early and often: while, you will run into
Second, stay hydrated!
trouble if you just start
This is a simple rule. Start out on a warm day in June
hydrating a few days ahead with expectations of a
of your race and for your
good run.
training runs. Of course,
there is a limit to this, too, When the weather turns
as over doing this can
hot with high humidity,
result in the dilution of
you will find yourself
sodium in the body called sweating more. Making
hyponatremia. Experiment things worse, your blood
on how much water you
volume decreases, and
need, as our thirst will
less blood returns to your
differ based on your
heart, thus less oxygentraining requirements and rich blood reaches your
your body size. You are
working muscles. The
result is poor performance.
You can, however, manage
some good running if
you allow yourself several
weeks to acclimate to the
heat. Your body is great
at this. Just give yourself
some time.
Run indoors:
There are going to be
days when it is just
too dangerous to run
outdoors, especially on
high humidity days and
code orange or red ozone
alert days when the air
quality is poor. You should
not run outdoors if you
have respiratory disease
such as asthma. Make this
a treadmill or indoor track
day.
Wear tech clothing:
Stir clear of your cotton
race shirts. Wear lightcolored tech clothing that
will wick away sweat. In
recent years there have
been a number of tech
clothes developed that
have a “cooling” effect
that makes the fabric feel
cool when wet. Other
things to consider when
running this summer is
to wear a good sunblock,
preferably number 50, sun
glasses, and Body Guild
for chaffing.
you from your training,
summer heat shouldn’t
stop you from getting
in your miles. Be smart
and be aware of the
day’s weather predictions
and adjust your running
schedule accordingly.
Here are some great
products that I have used
and recommend for your
summer running comfort:
Chilly Pads by Frogg
Togs. I love these spongylike towels. They come
in fun colors and can be
cut in smaller sizes. They
are the typical hand towel
Just as the cold winter
weather hasn’t stopped
Continued on page 23
June/July 2012
Training Advice continued
size, but if you want to
hold one as you run, you
can cut it to a wash cloth
size. You can purchase
at Bed Bath & Beyond,
Dicks Sporting Goods,
and Omega Sports for
$14-$19.
Mission enduracool towel.
I recently purchased mine
from Dick’s Sporting
Goods. It’s more like a felt
these running shirts act
similar to the enduracool
towel. It has a cooling
effect once wet. So when
you run and start sweating,
your shirt starts working
to keep you cool. You can
find these in many running
stores and on the web. The
cost $25 and up.
Cool collars. These are
fabric covered neck wear
that come in many designs
and colors with hard
crystals inside. You must
soak them in water for
about 20 minutes
fabric, smooth and light. It
also is the size of a hand
towel, but it would be
difficult to cut to a wash
cloth size with out having
to stitch up the ends. I
really like how it stays
cool. You wet it and then
snap it or shake it out to
activate the cooling action.
The cost is $15.
New Balance “icefil”
clothing. The fabric in
June/July 2012
to activate their cooling
agents. The collar will
expand a bit and you wear
this around your neck. I’ve
run in mine during some
hot marathons. It does
a good job for up to
2-3 hours. You will
need to refresh
them from time to
time. For instance, at a
water stop you can take it
off your neck and dip your
collar into a water cup and
continue on in some relief
from the heat. Purchase
online or at REI for $10.
Gatorade pops. A recent
study showed that runners
can remain cool up to two
hours longer if you have
some type of slushy before
running. You can also
cool off post race with
this frozen treat. You can
purchase popsicle molds at
Walmart, Target
or in many grocery
stores. I started
making Gatorade
popsicles for my post
training runs. Popsicles
are now my favorite cool
down food/drink.
Stay hydrated and keep
your sodium at adequate
levels during the summer
heat with Nuun. They
come in tablets and in
many flavors. Pop them in
your water bottle before
your run or race and you’ll
enjoy their taste, keep your
electrolytes in balance and
your thirst at bay. Purchase
them at any running store
and Dick’s Sporting Good.
Cost is $5 (for 12 tablets).
When it comes to keeping
cool this summer, my
three most import
suggestions are: hydrate,
hydrate, hydrate. Abide by
these three rules, and you
will have many enjoyable
miles of summer running.
r
Nuun electrolyte tablets.
Joggers Live Longer, Possibly Happier, Lives
SOURCE: By Peggy Peck, Executive Editor, MedPage Today (Submitted by Esther Dill)
Published: May 04, 2012
For those who diligently lace
up their running shoes and
brave the elements to jog at
least an hour a week, there
is a very real reward – an
average of six more years
of life, Danish researchers
found. Jogging was associated
with a 44% reduction in the
relative risk of death over
35 years compared with
deaths among non-joggers,
according to Peter Schnohr,
MD, chief cardiologist from
the Copenhagen City Heart
Study.
And the benefit was observed
for both men and women.
That reduction translated
into an “age-adjusted survival
benefit of 6.2 years in men
and 5.6 years in women,”
Schnohr reported. And that
longer life is often a happier
life, he said, since joggers
reported an overall sense of
well-being.
“This is definitely good news,
especially for those who have
questioned whether simply
jogging could be beneficial,”
said Ian Graham, MD, of
Dublin’s Trinity College,
who co-chaired the program
committee for the meeting.
“The results of our research
allow us to definitively
answer the question of
whether jogging is good for
your health,” Schnohr said
in a prepared statement.
“We can say with certainty
that regular jogging increases
longevity. The good news is
that you don’t actually need
to do that much to reap the
benefits.”
Moreover, even elderly
people can add years to life
by jogging. “A 70-year-old
will benefit and I think the
benefit may be even greater
for older people,” Schnohr
said in an interview.
In this analysis the optimum
benefit was realized for those
who jogged at a slow-toaverage pace between an hour
and two and half hours done
in two to three sessions over
the course of a week.
The key, Schnohr said,
appears to be moderation,
much like the benefit
observed with alcohol.
The jogging benefit is just
the latest in a long list of
studies from Schnohr and
colleagues — more than
750 papers — mined from
the 19,329 participants in
the Copenhagen City Heart
Study, which is a prospective
cardiovascular population
study begun in 1976. When
the study began, participants
ranged in age from 20
to 79. All participants
underwent examinations
over 2-year time frames
beginning in 1976, 1981,
1991, and finally in 2001.
In addition to assessments of
cholesterol, blood pressure,
blood glucose, and BMI,
patients were also asked
about smoking, alcohol
consumption, education, and
income.
The 1,878 participants in
the jogging substudy (1,116
men) were also asked about
jogging frequency and pace.
The researchers tracked
the data using a personal
identification number in the
Danish Central Register. The
authors compared deaths in
joggers to deaths among nonjoggers from the main study
cohort. During 35 years of
follow-up there were 122
deaths among joggers versus
10,158 deaths among nonjoggers.
•This substudy of the Copenhagen City Heart
Study with more than 35 years follow-up found
that jogging was associated with an increase of 6.2
years in lifespan for men and 5.6 years for women
compared with non-joggers.
•Note that the amount of jogging required to
achieve this improved survival was modest -between 1 and 2.5 hours per week divided into two
or three sessions at a self-described slow to average
pace.
June/July 2012
Cameron Village • (919) 828-3487
June/July 2012
By Elizabeth Mulley
Quote of the Month: “Some people want it to happen, some wish
it to happen, others make it happen.”
The club has had a few volunteer opportunities since the
last newsletter went out. We had the First Quarter Adopt-AHighway Event with a skeleton crew of seven people headed
out to clean up our little piece of the earth and enjoy some
good times with their fellow runners, and Run for the Oaks
5k in March. Even though NCRC wasn’t called to help out
with Run for Our Heroes 5k this year, we still had a small
group of volunteers that got up early to help out on that
windy and chilly morning anyway. There were no volunteer
points awarded, but a special thanks goes out to Dave Rouse,
Mike Waldvogal, Rhonda Hampton, Bill and Sally Squire,
Dave Mulley and Carolyn Quarterman.
Run for the Oaks 5K race was a good day to run and
volunteer for our club. We had about twenty-five volunteers
turn up to help with the race where the proceeds go to the
Raleigh Parks and Recreation, another organization whose
goal is encouraging people to get out and exercise. Thanks for
volunteering your time and helping all of the runners!
As we are nearing the half-way point in the year, I would like
to strongly encourage you to come out and volunteer as much
as you can. Just imagine turning up to run a race and there are
no volunteers. How would you register? Who would you get
your bib and chip from? Forget about getting any water while
you are out on the course. Oh wait…who marked the course
and made sure it was safe? Finish line? What finish line? It
certainly wouldn’t be much fun would it? If you are signed up
to run a race, ask your significant other or a friend who might
want to cheer you on to sign up to volunteer. If they are going
to be there anyway-why not do something productive (and
get some sweet swag at the same time!) Volunteering is not
only easy and a good way to give back to the community, but
it’s really fun too!
Check the volunteer list and if you were missed for
any volunteer event please contact me at volunteers@
ncroadrunners.org. Be sure to check out the Help Wanted
section of the newsletter for volunteer opportunities and
keep an eye on the website and the NCRC Yahoo Group for
updates on other upcoming events. r
New Members & Anniversaries
New Members (Feb/Mar 2012)
Sara Jane DuChon (Raleigh)
Bob and Elizabeth Dyer (Cary)
Stephanie Gillingham (Raleigh)
Sinead Ingersoll (Raleigh)
Chris Knodel (Goldston)
Jennifer Munford (Raleigh)
Nicholas and Jessica Ortolano (Durham)
Ken Polleck (Raleigh)
Neil Rowley (Durham)
William Waring (Morrisville)
Christopher Wittler (Jacksonville)
Anniversary Members (Jun/Jul 2012)
5 Years
Renee Guynn
Rhonda Logan
Michael and Stacia Rogan
Jill and David Sawatzky
10 Years
Barbara Kennedy
Geraldine B. Leggette
Chris and Hope Squires
15 Years
Blake and Myra Norwood
Larry Bader and Margaret Warner
20 Years
Joyce Young and Jonathan Quartey
June/July 2012
NCRC Volunteer Program Points
TOTAL 2012 VOLUNTEER POINTS (05/01/2012)
Blanca Akers (6.5)
Charles Akers (4)
Joey Anderson (2)
Jeannie Armagost (4)
Julio Bahamon (1)
Anna Banka (4)
Brad Broyles (111.5)
Julie Bryer (2)
Joe Casanova (2)
Bev Cooper (3.5)
Chris Damico (4)
John Dawkins (3)
Sarah Dicks (2.5)
Esther Dill (48)
Ben Dillon (8)
Mark Dowd (27.5)
Terri Dowd (3.5)
Anjela Dukes (2.5)
Bryant Dukes (15)
Jennifer Ennis (2)
Ron Findley (2)
Wendi Godwin (2)
Louise Guardino (10.5)
Alex Guevara (4.5)
Frank Haag (4)
Jean Hagen-Johnson (17)
Robert Hall (2)
Ken Hamilton (6)
Rhonda Hampton (18)
Bob Hastings (2)
Susan Hatch (4)
Lisa Hathaway (7.5)
Lena Hollmann (4.5)
Amy Howard (4)
James Howard (2)
Lisa Howell (22)
Jerry Hung (2)
Darrow Johnson (5)
Sue Karnatz (2)
Meri Kotlas (21)
Martin Leivers (4)
Judy Liu (1)
Blanca Akers (2)
Charles Akers (2)
Jeannie Armagost (2)
Anna Banka (2)
Brad Broyles (2)
Chris Damico (2)
Sarah Dicks (2.5)
Louise Guardino (1)
Rhonda Hampton (4)
Martin Leivers (2)
Norma Lloyd (2)
Stuart Long (2)
Norma Lloyd (6)
Stuart Long (2)
Erv Love (5.5)
Beth Marcom (7)
Tammera Mesa (5.5)
Jennifer Morse (19)
Dave Mulley (28)
Elizabeth Mulley (15)
Elisa Murphy (2)
Johanna Outlaw (15)
Bill Parquet (5)
Mika Partridge (2)
Jerry Paul (2)
Jim Piper (2)
Val Price (2)
Carolyn Quarterman (24.5)
Aaron Quick (2.5)
Robin Rademacher (2.5)
Deanna Ramse (2)
Dave Rouse (33)
Rebecca Sitton (63)
Rachel Smian (2)
Bill Squier (8)
Sally Squier (8)
Barbara Stone-Newton (11)
Amy Surrette (3)
Stephanie Tank (2)
Jack Threadgill (3)
Gail Utnage (2.5)
Mike Waldvogel (98)
Mike Walsh (9)
Rebecca Weber (5.5)
Charles West (12.5)
Dawn White (2)
Lauren Wilkins (4)
Caryn Woodruff (2)
Julie Wragge (2)
Run for the Oaks
April/May Newsletter
Brad Broyles (3)
Esther Dill (24)
Mark Dowd (2)
Ron Findley (2)
Louise Guardino (2)
June/July 2012
Lisa Howell (2)
Sue Karnatz (1)
Judy Liu (1)
Elizabeth Mulley (3)
Mike Walsh (4)
Erv Love (1.5)
Beth Marcom (2)
Tammera Mesa (3)
Johanna Outlaw (2)
Carolyn Quarterman (8)
Teri Saylor (1)
Adopt-A-Highway
Julio Bahamon (1)
Louise Guardino (1)
Frank Haag (1)
Susan Hatch (1)
Amy Howard (2)
James Howard (2)
Lauren Wilkins (1)
Rebecca Sitton (2)
Bill Squire (1)
Sally Squire (2)
Barbara Stone-Newton (3)
Jack Threadgill (3)
Mike Waldvogel (4)
Social Series
Brad Broyles (9)
Lisa Howell (12)
Rebecca Sitton (9)
NCRC’s Member Race Results
Don’t see your race result? You can report all your races to Sue Karnatz at [email protected].
January 14, Southern Pines
Weymouth Woods 100K
Lauren Wilkins 16:59:46
February 5, Raleigh
Special Olympics NC Torch Run 5k
Bill Squier 31:50
February 11, Greenville
Jingle Bell Jog 5K
Val Price 33:05 (3rd M 60-69)
February 18, Myrtle Beach, SC
Bi-Lo Myrtle Beach Marathon
Rebecca Quick (half) 1:56:22
Val Price (half) 2:56:12 (15th year running!)
March 3, Raleigh
St. Paddy's Run Green 8K
Tom Karnatz 33:04
Rich Levine 38:03 (PR)
Louise Guardino 48:50 (1st F 70+)
Brad Broyles 57:33
March 3, Raleigh
Umstead Trail Marathon
Lauren Wilkins 5:31:17
March 10, Raleigh
Run for the Oaks 5k
Bill Squier 32:59
March 10, Outer Banks, NC
Graveyard 100
Charles West 27:26:29 (PR)
March 17, Chapel Hill
ZTA Franklin 5K
Brad Broyles 32:57 (20th year running!)
March 17, Durham
Equinoxalizer 4-Miler
Raymond Dobson 26:45 (3rd M 40-44)
March 17, Fayetteville
Contact 5K
Val Price 33:11 (1st M 65+)
March 18, Cary
Tobacco Road Marathon
Paul Greene (half) 1:49:50
Neville Wood 1:58:55 (half) (1st M 75-79)
Esther Dill 2:01:28 (half) (1st F 60-64)
Louise Guardino (half) 2:24:28 (1st F 70-74)
Tammy Stewart 2:56:56
Time Meigs 3:14:14
Jerry Paul (full) 5:13 (3rd M 65-69)
Eric Johnson 5:43:32 (completing 100 marathons)
April 15, Raleigh
RunRaleigh Half Marathon
Louise Guardino 2:26:54
April 16, Boston, MA
Boston Marathon
Tim Meigs 2:46:29 (3rd M 45-49)
Tom Karnatz 3:26:59
March 24, Garner
MOB 5K
Val Price 34:06 (3rd M 60+)
April 21, Raleigh
St. Timothy's Spring Sprint 5k
Barbara Latta 30:10 (1st F 70-74)
Louise Guardino 31:10 (2nd F 70-74)
Bill Squier 33:42 (3rd M 65-69)
March 24, Washington, NC
YoungLife on the Pamlico 5K
Brad Broyles 33:23
April 21, Raleigh
Umstead Coalition 4-Miler
Paul Greene 29:39 (PR)
March 25, Raleigh
Second Empire 5K
Louise Guardino 29:18 (1st F 70-74)
Brad Broyles 31:21
Bill Squier 33:17
April 21, Chapel Hill
Tar Heel 10-Miler
Aaron Quick 1:43:00
March 31, Raleigh
Umstead 100 Mile Endurance Run
Bill Squier (50 miles) 13:52:27
Lauren Wilkins 28:29:57 (first 100-mile finish!)
March 31, Richmond, VA
Ukrop's Monument Avenue 10K
Rachel Vidrine 51:45 (PR)
April 1, Washington, DC
Cherry Blossom 10-Mile Run
Rebecca Quick 1:30:42
Aaron Quick 1:30:49
Brad Broyles 1:54:51
April 7, Cary
Java Jive Jog 5K
Raymond Dobson 20:01 (3rd M 40-49)
Val Price 33:46 (3rd M 60-69)
April 14, Scotland Neck
Gallberry Stampede 10-Mile Run
Brad Broyles 1:55:09
April 21, Goldsboro
Greater Goldsboro Road Race
Val Price 32:54 (3rd M 65+)
April 21, Broadway
Run the BUCK 5K
Brad Broyles 30:21 (3rd M 45-49)
April 28, Raleigh
Run for Our Heroes 5K
Rachel Vidrine 25:29
Sue Karnatz 26:28
Louise Guardino 29:01 (1st F 70-74)
Johanna Outlaw 1:09:10
April 28, Ocracoke
Ocracoke Island 5K Run
Brad Broyles 29:16
April 29, Raleigh
Race of Grace 5K
Barbara Latta 30:19 (1st F 70-74)
Brad Broyles 34:50
March 18, Virginia Beach, VA
Yuengling Shamrock Marathon
Aaron Quick (half) 2:09:19
Rebecca Quick (half) 2:09:20
June/July 2012
NCRC’s Group Runs
Please verify time and place with the contact person.
Day
Distance
Contact
7:00am
Holly Springs: Somerset
Farm Subdivision
Community Center Parking
Lot
A small group, so far, of mostly men from the
neighborhood and close by. We generally run 6-8
miles out and back on lightly traveled roads and park
path at an easy pace of about 9:00/mile.
Patrick 577-7176
[email protected]
Tuesday
6:00am
Shelley Lake (Sertoma
Center Parking Lot)
We are a consistent group of pre- and postmenopausal women, along with several of
Jean Hagen-Johnson
childbearing age. We meet year-round to run 3-4 miles 833-0308
at a pace of 9:00 - 13:00.
Tuesday
6:00pm
Please email Bob for
meeting location.
Individualized interval workouts. Runners running at
least 15 - 20 mpw in 4-5 days recommended before
coming to the track workouts.
Bob Dannegger
[email protected]
Tuesday
6:00pm
Hardee's parking lot
Spring Forest & Falls of
Neuse
We usually run just over 3 miles, occasionally 4 or 5.
We may break into 2 groups with one group doing
11:00 or 12:00 and another group going a little faster
or farther with fewer walk breaks.
Jane Rouse
[email protected]
Thursday
6:00am
Center Parking Lot)
See Tuesday 6 AM
Jean Hagen-Johnson
833-0308
Thursday
6:00pm
Fleet Feet Store
Ridgewood Shopping
Center, Wade Ave.
See Tuesday 6 PM
Jane Rouse
[email protected]
6:00am
Umstead State Park
Graylyn Drive Access, off
US 70
This group runs 6 - 10+ miles on the bridle trail. (Note: Emily Newkirk 833-4808
parking is permitted only on the west side of Graylyn.) [email protected]
6:00am
Center Parking Lot)
The route is typically a 10-mile loop, although there
Georgia Hagen 787-8087
are many ways to shorten the distance. The route is run
georgia_khagen@yahoo.
on both greenway and sidewalks on Six Forks. The
com
pace ranges from about 8:30 to 10:30.
Sunday
Time Place
Saturday
(1st & 3rd
Sat. each
month)
Saturday
(2nd & 4th
Sat. each
month)
Walking Group
NCRC is about activity and has both runners and walkers. Although our numbers are small, the walkers are a dedicated and committed
group. Meet every Saturdays at 8:00AM at Shelley Lake. Walks vary from 2 - 6 miles. Everyone can maintain their own pace.
June/July 2012
North Carolina Roadrunners Monthly Board Meeting Minutes
March NCRC Board Meeting
3/12/2012
Present: Brad Broyles (Presiding), Rebecca Sitton, Mike
Waldvogel, Lisa Howell, Dave Mulley, Barbara Stone-Newton
Brad opened the meeting at 6:10 pm
Administrative Matters
• Minutes for February meeting – motion made by Mike to
approve, 2nd by Rebecca. Motion approved unanimously.
• Membership report (Brad) – “active memberships” 429
households.
• Financial Report: Operating – 6750.07 – Race –
10,252.75 – Money Market – 50,195.62
• Brad introduced Barbara Stone-Newton to discuss the
proposed NCRC Grant Program. Mike distributed
suggested grant program guidelines – area that grants
would cover to be defined (just RDU area or outlying
areas). Also, what does the club want to support?
– organizations promoting healthy lifestyles or just those
organizations involved with running and/or walking.
Group selected to grant must use funds for something
tangible. Groups may be asked to possibly match funds
– also give NCRC reports on how funds are used and
some measure of success of grant.
• Volunteers will be needed to serve on this committee –
Barbara mentioned each grant would need to be ranked.
• Brad asked Barbara how to get the word out – Rebecca
mentioned call for proposals and using social media to
promote grants.
• Possible connection with Endurance Magazine.
• Brad mentioned grant recipients would need to allow
publicity for NCRC.
• Dave mentioned the requirements for grant needs to be
made clear up front when organizations apply.
• RRCA – ask Lena if there’s a good grant proposal that
already exists.
• Barbara – organizations would need to provide at least an
end of project report – mid-project report also suggested.
• Organizations that apply for grants must have references.
• Brad will send out communication via e-mail to NCRC
membership recruit members for grant committee
– much of the committee work can be done by e-mail.
• Myrtle Beach – Brad reported it was a great weekend with
many PRs and BQs.
• Volunteer celebration – Brad mentioned that it was a
great time.
• Brad spoke at Raleigh Optimist Club on how to put on a
fundraising 5K – Brad mentioned the club was surprised
how much work it takes to put on a race.
• RRCA Convention –
• Tobacco Road Marathon – all pace leader slots are filled
• NCRC Invitational –– Lifetime Fitness only wanted to
provide signs in their clubs regarding race – not a deal for
the club
• Monday, March 26th - NCRC Charity Night at the Nog
Run – most disappointing race shirts – shirts will be
donated to Raleigh Rescue Mission
• Adopt-A-Highway – March 24 - check with the
Howard’s about sending out info
• Umstead 100 – March 31- April 1st
• Run For Our Heroes – April 28th
• 2nd Quarter meeting – Friday, May 11th at Backyard
Bistro – Jeff Galloway is confirmed speaker
• Race for the Cure – Tammy Crafton is team leader again
this year – registration is open
• Women’s’ Beginner Running Program – Regan Reynolds
will lead – Dave asked if anyone knew the number of
runners retained each year in the program
• House Creek Greenway opening – possibly work with
Tri-Sports to park at Crabtree when the club does the
social run once the trail opens
Outreach
• No update
Social runs/social series
• March – RRO 2 weeks – starts Thursday
• April – Cap Fit – confirmed and Lisa will host
• May – Fleet Feet – Rebecca will host
• June – Charles will sponsor
Meeting adjourned at 7:11.
Other business
• Run for the Roses 5K – Rebecca: Need number for
donation to Carolina Canines. Mike: All bills have been
paid.
June/July 2012
North Carolina Roadrunners Monthly Board Meeting Minutes
April NCRC Board Meeting
4/9/2012
Present: Brad Broyles (Presiding), Mike Waldvogel, Lisa
Howell, Dave Mulley, James Howard, Amy Howard, Charles
West
Brad opened the meeting at 6:01 pm
Administrative Matters
• Minutes for March meeting – motion made by Mike to
approve, 2nd by Charles. Motion approved unanimously
• Membership report (Brad) – “active memberships” 436
households – 5 new households in March
• Financial Report – Operating – 6,800.00 – Race
– 16,700 – Money Market – 50,204.14
• The board voted 6-0, via e-mail in March to approve
the purchasing for shirts for Sam Ritz run during the
Umstead 100
Other business
• Pace teams for Tobacco Road Marathon went well
• RRO March series – 25 participants – all runners received
a pint glass from RRO
• AAH – Amy and James reported the March 24th clean-up
was successful – next date is June 16th
• NCRC Charity Night at the Nog Run – March 28ththeme was most disappointing race shirt – 8 bags of shirts
were donated to Helping Hand Mission
• April Series at CapFit – 60 runners on week one
• RunRaleigh Half- Volunteer table for Saturday – NCRC
to provide table on Sunday
• Run for Our Heroes – April 28th – RPD only asked for
specific volunteers
• 2nd Quarter meeting – Friday, May 11th at Backyard
Bistro – Jeff Galloway is confirmed speaker-information is
up on the web and an e-mail will be sent to membership
by Brad
• NCRC Invitational – May 20th – Packet pick-up should
be at Bandwidth – Mike is waiting for confirmation
– Dave is sending out an e-mail for call for volunteers
• Race for the Cure – Tammy Crafton is team leader again
this year – registration is open
• Women’s’ Beginner Running Program – Regan Reynolds
is the leader – Rebecca Sitton is Race Director
• House Creek Greenway opening – possibly work with
Tri-Sports or Fleet Feet. The club does the social run once
the trail opens
Outreach
• No update
Social runs/social series
• May – Fleet Feet – Rebecca will host
• June – Charles will sponsor – Blanca Akers will host
– permit needs to be secured at Umstead
Meeting adjourned at 6:33 PM.
Esther’s Favorite Quotes
“Rewards have benefits. They put a carrot stick in front of you, and
even more importantly, they tell you that you’re worth it. Self-worth
leads to taking care of yourself and enjoying life.”
-Jill Bruyere, coach and blogger, runwithjill.com
“Don’t just give up because you had a bad race; use it as an opportunity
to learn more about yourself.”
-Jamie Donaldson, ultramarathoner
“I often hear people say, ‘I’m not a real runner.’ We are all runners,
some just run faster than other, that’s all. I have never met a fake
runner.”
-Bart Yasso, Runners World
June/July 2012
Official Club Clothing
Order Form
Visit www.ncroadrunners.org/clubclothing.html for the latest appearl.
Short sleeve T-shirt Sale only $15
Brooks Ladies Core Run Shirt,
a true women’s cut top with cap
sleeves and short torso. Asics
Duo-tech Apparel System and
also Atomic Wash certified. (Runs
slightly small.) Retails for $25.
Women’s sizes: (sizes are limited)
Marathon Gloves - $5
In stock: Asics or Brooks Men’s Core Run
Shirt (depending on size), a relaxed fit
technical short sleeve featuring Asics
Duotech Apparel System and
also Atomic Wash certified.
Retails for $25.
Long Sleeve Tech shirt
Sale $20
White cotton running gloves displays
NCRC’s logo in blue. Sizes Medium
and Large.
DeFeet Socks - $7
Brooks Podium long sleeve
with loose-fit crew neck run
shirt, 100% moisture transfer
polyester technical fabric.
Retails for $28.
Sizes M. L, XL, XL
or $5 w/purchase of any other item
Air•E•Ator® multisport sock with mesh
weave that travel around the sock
to aid airflow and moisture
transfer.
Men’s Sizes Med 7-9, Lg 9 1/2 -11 1/2
Women’s Sizes Sm 6-8, Med 8 1/2 -10 1/2, Lg 11-13
Brooks Podium long sleeve with v-neck
run shirt, 100% moisture transfer
polyester technical fabric.
Retails for $28.
Sizes S, M. L, XL
Order Form
Make your check payable to: NCRC
NCRC — Club Clothing
PO Box 97336, Raleigh, NC 27624-7336
or email: [email protected]
Name
Address
Item
Size
Qty
Amount
City/State/Zip
email or phone # (REQUIRED)
Shipping $3, add $1 for each additional item
Order Total
June/July 2012
North Carolina Roadrunners
Club Membership Application
The North Carolina Roadrunners Club was established in 1979 with over 500 members. Our group consists of runners of all
abilities as well as walkers. Membership in the NCRC provides a variety of group runs, local races, club events and marathon
destinations. Members not only enjoy running to stay fit, but to meet new friends and support our large running community.
MEMBERSHIP CATEGORIES:
Individual $25: This entitles a member to all the privileges of
membership, including the bi-monthly newsletter, discounts
in the Raleigh area running stores, the right to purchase club
clothing, compete on club teams, vote and hold office, and
fully participate in all club functions.
Family $30: This membership is for families who have two or
more members who wish to join (only one newsletter will be
sent to a family).
Subscribing $20: This membership is designed primarily for
the out-of-town runner who cannot get involved in the club’s
activities, but wishes to receive the newsletter.
WAIVER - SIGNATURE REQUIRED
I know that running and volunteering to work in club activities are potentially hazardous activities. I should not enter
and run in club activities unless I am able to safely complete
any run. I assume all risks associated with running and volunteering to work in the club activities including, but not
limited to falls, contacts 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
knowing these facts, and in consideration of your acceptance
of my application for membership, I, for myself and anyone entitled to act in my behalf, waive and release the Road
Runners Club of America, the North Carolina Roadrunners
Club 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 the liability
may arise out of negligence or carelessness on the part of the
persons referred to in this waiver. I also grant permission for
all of the foregoing to use any photographs, motion pictures,
recordings, or any other record of my participation in club
activities for any legitimate purpose.
Signed _________________________________ Date ____________
(Signature is valid for all family members.)
Signed _________________________________ Date ____________
(Parent or guardian if under age 18)
June/July 2012
p
New p Renewal
Name __________________________________________
Date of Birth ___________________ Sex
pF pM
Street ___________________________________________
City/State/Zip ____________________________________
Home Phone ______________ Bus. Phone _____________
Email ___________________________________________
For Family Memberships (please list family member info):
Name __________________________________________
Date of Birth ___________________ Sex
pF pM
Name __________________________________________
Date of Birth ___________________ Sex
pF pM
Name __________________________________________
Date of Birth ___________________ Sex
p
pF pM
Yes, I’d like to volunteer at club races and other functions.
First Class Mail: Add $10 for first-class mailing of our newsletter and avoid bulk mail delays.
Mail your check payable to:
North Carolina Roadrunners Club
P.O. Box 97336, Raleigh, NC 27624-7336
(20% discount for 3 year subscriptions.)
Individual: p$25 1 year p$60 3 years $______________
Family:
p$30 1 year p$72 3 years $______________
Subscribing:p$20 1 year p$48 3 years $______________
1st Class Mail: p$10 1 yr p$30 3 years $______________
Tax deductible donation to NCRC
$______________
Total Enclosed: $______________
Register online: www.active.com g Individual Sports g Search Here:
June Trail Running Series
Thursdays June 7, 14, 21, 28
at 6:30 PM
All runs start from Umstead Park,
Harrison Entrance Parking Lot
(Exit 287 off I-40) Sponsored by:
•
•
•
•
•
•
•
•
•
Enjoy the beautiful Company Mill and Loblolly trails in Umstead!
All single-track hiking trail – get ready for jumping rocks and roots, and
seeing the occasional wild animal
Four run distances – a new one each week: 3m, 4m, 5m, 6m.
Shorter distance trail and dirt road options available every week, too
Water and sport drinks available
Runs go on rain or shine, except in cases of lightning
Every week a post-run, (non-sponsored) social nearby for those interested
Door prizes each week!
Every week a post-run, non-sponsored social at Harrison’s Bar & Grill
Company Mill Weeks
• June 7 (3 mile): Company Mill Trail from parking lot to Crabtree Creek Bridge and back to parking lot, including
loops of Inspiration Trail on way out and back.
• June 21 (5 mile): Company Mill Trail from parking lot over Crabtree Creek Bridge and up left section to intersection with Reedy Creek
Trail and back to parking lot.
• 2.5 mile Short Option: Company Mill Trail from parking lot to Crabtree Creek Bridge and back to parking lot. Option to turn around
early.
Loblolly Weeks
• June 14 (4 mile): Loblolly Trail from parking lot to intersection with Reedy Creek Trail and back to parking lot.
• June 28 (6 mile): Loblolly Trail from parking lot over intersection with Reedy Creek Trail to intersection with
Turkey Creek Trail and back to parking lot.
• 2 mile Short Option: Loblolly Trail from parking lot to first creek bridge and back to parking lot. Option to turn around early.
Bridle Trail Option (every week): 4 miles total, parking lot to intersection of Reedy Creek Trail and Loblolly Trail and back to parking lot.
Option to turn around early.
Watch for additional information via the NCRC Yahoo group (Signup at http://groups.yahoo.com/group/ncrc/)
June/July 2012
2012 Women’s Beginner Running Program
ncrcwomensprogram.blogspot.com follow on twitter #ncrcwomensrunning
A 10-week series of training runs and clinics that prepares women to run in the NCRC
Women’s Distance Festival 5K September 22, 2012.
First meeting is Wednesday, July 18, or
Thursday July 19 - 6:30 PM
Capital RunWalk
Cameron Village
430 Woodburn Road,
Raleigh, NC 27605
First run starts July 21st at Shelley Lake
1400 W. Millbrook Road
Raleigh, NC 27612
Scheduled runs:
• Mondays 6:00 AM at Shelley Lake
• Tuesdays 6:00 PM at Shelley Lake
• Thursdays 6:00 PM at Capital RunWalk or
Crabtree Creek Greenway
• Saturdays 8:00 AM Shelley Lake or local running
store
Register online: www.ncroadrunners.org/women.htm
Fee $75* ($50 for NCRC member) $10 increase after July 6th
• 4 group runs each week for 10 weeks
• 5 clinics (nutrition, footwear, stretching, and injury prevention, balancing work and exercise, self-defense)
• Unlimited access to experienced coaches and enthusiastic mentors
• Graduation dinner and certificate
• Non-members receive a one-year membership in NCRC
• Technical running shirt
Questions? Contact Regan Brown Reynolds ([email protected])
June/July 2012
NCRC’s Adopt-a-Highway
Next scheduled litter pick up
Saturday, June 16th
9:00 AM
Meet in the parking lot
at Shelley Lake
(Sertoma Center)
Contact James & Amy Howard ([email protected])
Members Wanted!
Let’s get together and give back to our
community and keep our highways clean.
Thanks to our March volunteers
Julio Bahamon
Louise Guardino
Frank Haag
Susan Hatch
Amy Howard
James Howard
Lauren Wilkins
Watch this:
HBO “Weight of Our Nation” documentary
Watch this:
http://theweightofthenation.hbo.com/
http://www.youtube.com/HBODocs
Did you know
• that heart disease begins in childhood?
•
38% of children have “fatty” liver disease?
•
exercise alone is seldom effective for weight loss,
but the most important tool to keep weight off?
•
if you have been overweight or obese for most of
your life, your metabolism has been damaged?
•
individuals losing weight are NOT metabolically
the same as before they lost weight?
•
as a nation we are spending less on food and
more on health care?
•
that exercise is number one predictor of keeping
weigh off?
June/July 2012
STARTING SOON
InMotion Full & Half
Marathon Training Program
for the Fall 2012 season . . .
with Julie Wragge & Lena Hollmann
©2012 New Balance Athletic Shoe, Inc.
visit: newbalancerdu.com for details
The New Balance 1080v2
Introducing our radical approach to
premium cushioning. With nitrogeninfused foam, the 1080v2 gives you a
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June/July 2012
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NEW BALANCE DURHAM
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(919) 484-9500
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Full Marathon – new, flatter and faster course
Rex Healthcare Half Marathon
Four-person Marathon Relay
News & Observer Old Reliable 10K
YMCA Kids’ Mile
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#FOFGJUT
June/July 2012
Have you always wanted to
run a marathon?
You can do it!
The Raleigh Galloway Training Program is the
official training program for the November 4, 2012 Raleigh
City of Oaks Marathon & Rex Healthcare Half Marathon.
Our 2012 training season has just begun, but it’s
NOT too late to join us.
• We have 11 pace groups, from walkers to the 7-minute pace group
• We have first-time marathon/half marathon runners, walkers, and
Boston qualifiers
• You will find a group that will fit your style
• Meet new friends, get training support, running seminars, annual
pancake breakfast, weekday social events, and much more
We’ll show you how to
• Run/walk your first half
or full marathon
• Become a better runner
• Improve your next half/
full marathon
• Have FUN while you RUN
• Reduce injury-speed
recovery
June/July 2012
Contact:
Ron Wahula (919) 270-0365
[email protected]
www.raleighgalloway.com
www.facebook.com/raleighgalloway
Produced by Phidippides Runners World, Road Runners Club of America, and Mizuno
Nonprofit
US Postage
Paid
Raleigh, NC
Permit No. 1537
P.O. Box 97336
Raleigh, NC 27624-7336
www.ncroadrunners.org
Become Facebook friends of
North Carolina Roadrunners. Club
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Take charge of your financial future.
Since 1894, we’ve helped generations achieve their dreams. Discover the one-to-one attention you deserve,
backed by the strength of America’s largest financial planning company*. Call me for a complimentary
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Financial Advisor
1300 Se Maynard Rd.
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Ameriprise Financial Services, Inc. Member FINRA and SIPC. The initial consultation provides an overview of financial planning concepts.
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account Umstead 100, A Day To Remember

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