2008 Umstead 100 Miler - North Carolina Roadrunners Club

Transcription

Running
Account
North Carolina Roadrunners Club, Raleigh, NC
Jun/Jul 2008 News
Umstead 100
1
Annual Pancake Breakfast
6
August Series
13
2nd Qtr 1000 Mile Club Run 23
REI Kids Trail Run Review 26
April Series Report
28
Photo Page: IOS Classic
29
Women’s Begginer Program 34
NCRC’s Annual Picnic
36
Bimonthly Publication for NCRC Members
http://www.ncroadrunners.org Volume 27, Issue 4
2008 Umstead 100 Miler
Regular Features
President’s Corner 4
Activity Leaders Roster
5
Help Wanted
6
RACE REPORTS:
•Umstead 100
9
•Flying Pig Marathon
11
•Virginia Creeper Marathon 16
Member Race Results
12
Training Advice
14
New Members
17
Race Calendar
18
Board Meeting Minutes 20
Volunteer Corner
24
Volunteer Program Points 25
Group Runs 27
1,000 Mile Club 31
Membership Form 32
Club Apparel 33
Voted 2nd
year in a
row by
Road Runners
Club of America
“the best large-club
newsletter in the
southeast.”
Reflections by an Outsider
By Lena Hollmann
In 1953, when Sir Edmund
Hillary was about to embark
on an expedition that would
be the first to successfully
climb Mt Everest, he was
asked what motivated him to
attempt such an arduous and
dangerous task. “Because it’s
there!” was his answer.
“Because it’s there!” I always
found this a fascinating and
intriguing reason for pushing
oneself to the limit. If Mt.
Everest wasn’t there, would
Sir Hillary have just been
sitting on his couch sipping
tea instead? Most likely not.
He would have found another mountain to climb, or
another challenge to conquer,
since such was his nature.
long run, it is beyond belief
that anyone could even think
about completing a distance
almost eight times longer. To
put it in perspective, it would
be like running from my
home in Cary to Greenville!!
When about 250 runners
sign up for the Umstead 100
mile run more than 50 years
later, I wonder if the reason
for doing so is the same for
them. “Because it’s there!”
For someone like me, who
consider the 13.1 mile half
marathon distance a very
So when I find out about the
pre-race dinner and briefing at race headquarters the
night before the run, I head
out there. To get some free
food yes, but more importantly, to search for answers.
Answers to the question that
Member
ncroadrunners.org continued on page 7
June/July 2006 Experience a “HANDS FREE” Run!
Available at
Ninth Street Active Feet
Raleigh Running Outfitters
g
g
www.graciesgearandtraining.com
ncroadrunners.org June/July 2008
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Officers
Aaron Quick, President, 650-8331, [email protected]
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June/July 2008
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NCRC member discounts at the following stores:
•Athletic Attic, Raleigh
10% off all running shoes
•Athlete’s Choice, Goldsboro
10% off all running shoes
•The Athlete’s Foot, Raleigh/Durham
15% off all non-sale items
•Fit to be Tied, Sanford
15% off all items, except bikes
& treadmills
•Fleet Feet Sports, Carrboro
•Impact Athletics & Fitness Center, Cary
$99 enrollment/
$10 off monthly dues
•Inside-Out Sports, Cary
Online code: 07NCRC2007
ncroadrunners.org
•Love2Run Coaching, Raleigh
25% off on all runner services
•Moving in Style, Raleigh
•New Balance, Raleigh
•O2 Fitness, Cary/Raleigh/Chapel Hill
50% off enrollment, 10% off
monthly dues
•Omega Sports, Raleigh/Durham
10% off all non-sale items,
except tennis balls
•OBX Running Co., Duck
10% discount
•Raleigh Running Outfitters, Raleigh
President’s
corner
So tell me something…If one were so inclined,
where could one POSSIBLY find the following
activities, all within about a 15 mile radius in
early May:
•
•
•
•
•
•
Informative seminars conducted by runners just like you
and I on a myriad of topics from trail running to race do’s
and don’ts;
A social run involving CHEAP American swill, a bag of
chalk attached to a hare, funny nicknames, silly songs in a
back alley bar (really – it was called O’Malleys in the
Alley), and a dash through downtown Cincinnati;
A National Championship 5K run through torrential rain
early on a Saturday morning, a 10K race – also in the
pouring rain, a half marathon and a full marathon (which
happened to have PERFECT racing weather);
Mouse (yes, live mice) races at the local VFW with a full,
albeit irreverent, program of activities where the winner
is the first to touch it’s twitchy little nose to a wedge of
Swiss cheese in an overly large maze;
A closing ceremony graced by the likes of Hal Higdon, the
overall 5K National Open Champion from this year’s festivities (Nate Jenkins), and keynote address by Dick
Beardsley of 1982 Boston Marathon infamy and holder of
the 5th fastest marathon time in America;
A 15-minute race delay due to a fire on the course before
winding across the mighty Ohio River before turning back
from Kentucky and climbing the hills above the Queen
City;
By Aaron Quick
•
And a chance to mix and
mingle with thousands of
personally motivated,
philanthropically minded,
well-intentioned, generally
interesting, and somewhat
quirky runners…
So where could you possibly find all these wonderful
things in one Midwestern
mid-sized city??? Where else
could you do all these things
relatively cheaply when compared to big city races like Chicago, New York, Philadelphia,
or even Los Angeles without having a friend in the area to
help cut out the hotel fees and travel costs???
The Road Runners Clubs of America National Convention,
held this past weekend in Cincinnati, Ohio in conjunction
with the 10th Annual Flying Pig Marathon weekend (and
4th running of the half Marathon). That’s where. This year’s
RRCA convention, expo, and race weekend was a resounding
success on a variety of fronts.
While a very few seem to represent the very many in our
shared runner’s world, it was a wonderful experience to rub
shoulders with those who have carried the RRCA torch since
inception back in 1958. To stand aside legends old and new.
To see the glimmer in the eye of a champion. To hear the anticipatory conversations of race day excitement. To witness the
triumph of the human spirit as thousands passed through the
finish chute for the very first or perhaps their 100th time.
Certainly, not only should the Flying Pig Weekend be on your
list, but also the RRCA National Convention as well if given
the opportunity. Next year’s promise of another great convention is already being planned for San Francisco, California!
Hope to see you there! v
NCRC Roster
For more information on open positions, please see the descriptions in our Help Wanted section on page 6.
1000 Mile Club
Adopt-A-Highway
Advertising
Apparel and Merchandise
April Social Series
August Social Series
Birthday Social Run
Cider and Donuts Social Run
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Godiva-NCRC Social Trail Run/Potluck
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Run for the Roses Race
September Series
Volunteer Committee
Volunteer Dinner
Web Design
Women’s Beginner Running Group
Women’s Distance Festival Race
Women’s Racing Captain
Yahoo Discussion Group
Youth Programs
June/July 2008
Mike Zimmerman ([email protected])
Steve Dezern ([email protected])
Esther Dill ([email protected])
Jennifer Ennis ([email protected])
Aaron Quick ([email protected]); Jennifer Garrison
([email protected])
Joey Anderson ([email protected])
Bobby Baxter ([email protected])
Joey Anderson ([email protected])
Dave Rouse ([email protected])
Olga Kruger ([email protected])
Melanie Lachance ([email protected])
VACANT
Mark Dowd ([email protected])
Donna Kidder ([email protected])
VACANT
Aaron Quick ([email protected])
Mike Waldvogel ([email protected])
Toby Hampson ([email protected])
Mike Walsh ([email protected])
Jennifer Frahm ([email protected])
Teri Saylor ([email protected])
Jane Rouse ([email protected])
Travis Wills ([email protected])
Mark Dowd ([email protected])
Esther Dill ([email protected])
VACANT
Mike Waldvogel ([email protected])
Tammy Crafton ([email protected])
Ken Hamilton ([email protected])
Dave Rouse ([email protected])
Andrea Bachl ([email protected])
Olga Kruger ([email protected])
Rhonda Hampton ([email protected]), Sally Squier, Tammy
Crafton
Rhonda Hampton ([email protected]), Mark Dowd
Eliane Hascal ([email protected])
Georgia Hagen ([email protected])
Karin Groden ([email protected])
Erin White ([email protected])
Brad Broyles ([email protected])
Ken Hamilton ([email protected]), Aaron Quick
([email protected])
ncroadrunners.org
Have you wanted to give back to the running community? Desired to share
the benefits of running with others? 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.
Please step up and help out your club! Email your interest or any questions to
Aaron Quick at [email protected].
Race results: Compile results of club members from local
races to publish in the newsletter – we have a tool that may
make this easy.
Race Committee Members: 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.
Insurance Advisory: Provide advice to the board on occasional insurance matters.
Non-profit Advisory: Provide advice to the board on occasional non-profit and incorporation matters.
Join us August 16th for our Annual Breakfast Run
NCRC, in conjunction with the Galloway Training Team,
will be co-hosting our annual breakfast run at
Shelley Lake in Raleigh.
t
his even
iss t
Don’t m
We will hold two runs:
7:00 AM for those who wish to go a lttle farther
8:00 AM for those who can’t get out of bed
Run & Eat
Breakfast to follow shortly after the run.
Info: Mark Dowd 919-569-2589 or [email protected]
Juice, Fruit, Sausage, Bacon,
Canadian Bacon, & Pancakes
ncroadrunners.org Friends
& food
June/July 2008
Umstead 100
continued
The Mini-Resolution Runs
had bugged me for months:
Why on earth would anyone
voluntarily keep on running
all day and all night, just to
complete 100 miles???
While waiting in line to be
served I run into Stanley
Duobinis, 57, and Margaret
Schlundt, 55, a husband and
wife who have traveled from
Millersville, MD to participate. What makes them
come all the way down here
to NC to run 100 miles, I
wonder. “To push our limits” Stan says. “And it gets
a little addictive,” Margaret
adds. They are both veterans with several 100 milers
under their belts, including
Umstead four times.
At the dinner table I meet
Lisa Wilber, 34, of Lillington, and Tom Patch, 48, of
Charlotte, who will both
attempt a 100 miler for the
first time. Lisa, a mother of
June/July 2008
two, has run several marathons plus one 50 miler previously, and Tom has completed
two 50 milers and one 100K.
Tom wants to try the 100
miler to test himself and see
what he can do. And for the
sense of accomplishment that
will inevitably follow after
a successful finish. Lisa also
wants to run the distance to
challenge herself. “What does
your children (ages six and
nine) think about their mom
running 100 miles?” I ask.
The six year old is too young
to understand the enormity of
her accomplishment, but her
nine year old daughter is very
proud of her mom, Lisa says.
tramarathoner like Joey, each
100 mile run is something
new to conquer, and his time
goal makes it even more so.
If running 100 miles can get
addictive, it also seems to
be contagious. In addition
to Ultraman himself, several
NCRC members are giving it
a try this year, including the
two Jennifers, Jennifer Ennis
and Jennifer Frahm. They are
both first timers, and each
has completed a 50 miler. So
Jennifer Ennis said to herself:
”Why not try 100 miles?”
And Jennifer Frahm got smitten from volunteering at the
event in the past.
So, it seems to be the search
for a challenge, to test their
limits and see how far they
can go, that motivates these
runners. I am awestruck by
the drive and determination they have. And they
are going to need a lot of it
this year, since the weather
forecast is ominous to say the
least. Continuous heavy rain
all day and all night Saturday,
with some thunderstorms
thrown in for good measure.
Sounds like a day made for
curling up on the couch with
a good book, not for running
loops on a 12 mile trail!
Staging a production like
the Umstead 100 is also a
humongous task. Race Director Blake Norwood relies
on hundreds of volunteers
and coordinators for services
such as aid stations, timing,
pacing, refreshments, and
equipment. The race starts
at 6am on Saturday, April 5
this year, and runners have
30 hours, i.e. until noon
on Sunday, to complete the
course. Support has to be
available during all this time.
With all this investment in
time and resources, and with
runners coming in from all
over the country, the show
must go on, rain, shine or
thunderstorms. And while
the runners know it’s going
to be wet and miserable, they
are here on a mission and
plan to complete it.
When I wake up Saturday
morning the race has already
Our own Ultraman, Joey Anderson, is also planning to run
his year. He wants to break his
23 hour 15 min PR, in what
will be his seventh 100 miler.
Although a veteran at these
races, he continues to run
them for the challenge they
bring. Even for a seasoned ul-
ncroadrunners.org
Umstead 100
continued
started. I decide to do my
own long run, which is a
mere two hours, in Umstead
Park. Although the rain
hasn’t started yet, I know it
may do so while I’m running.
But I can’t fret over getting
wet on a two hour run when
those poor souls may get
drenched for 12-15 hours, I
say to myself, and head out.
hours. I am sitting at home,
sipping coffee, happy to be
indoors. Then I remember
the runners, still hammering
on at the trail, their clothes,
their shoes, and their spirits
getting a heavy soaking. I feel
sorry for them, but now I
also admire and respect them
and their commitment even
more.
I’m lucky. The rain holds off
until later in the day. During
my morning run, I run the
loop in opposite direction
from the runners, so I can
meet and greet them and
cheer them on. They are all
over the trail, and still have
smiles on their faces, most
of them acknowledging my
greetings. But I know, and
they know, that the hardest
part is still ahead.
Since I have signed up to
work the pacing desk 9pm
- midnight, I get another
opportunity to observe these
amazing runners in action.
When I arrive at race headquarters to start my shift,
it is bustling with activity.
Volunteers are stationed
everywhere. Refreshments,
first aid, pacers and words of
encouragement are there for
runners that need it. Many
have fallen victims to the adverse conditions and dropped
out of the race, some after
The rain starts peltering
down during the afternoon
completing 50 miles, which
is an admirable accomplishment in itself. Those who
are still running stagger in to
headquarters on wobbly legs,
are gently pushed down into
chairs, given blankets, hot
tea, and encouraging words,
sometimes also treatment
for their blisters and other
ailments. They can hardly
hold themselves together but
are still determined to go out
there again and complete
their remaining two or three
laps. “Wow, these guys are
awesome!” I think. And I
must be a wimp since I refuse
to run any further than the
half marathon!
When the winner, Serge
Arbona of Maryland, enters
headquarters shortly before
10pm, after having completed 100 miles in a little under
16 hours, everyone cheers
and gives him a big applause.
He seems as exhausted as the
other runners, but at least
he doesn’t have to head out
again into the darkness to
complete more laps. Instead
he hangs around at headquarters for a while after his
victory, walking around with
a noticeable limp.
record. But the majority of
participants who are still running will do so through the
night, long after I complete
my pacing desk shift shortly
after midnight. Some even
way into Sunday morning.
But when I head into my
yoga class at noon on Sunday
I know that the ordeal is
finally over for everyone.
I also know that those who
completed the 100 miler are
now enjoying a huge sense of
accomplishment. I often hear
people who finish a marathon say that afterwards they
felt they could accomplish
anything they set their mind
to. Therefore, I must assume
that those who can run 100
miles feel ready to conquer
the world, and no obstacle
will be too big for them.
They are special people,
prepared to take on any challenge. They actively seek out
new ways to test themselves,
new goals to reach, and new
obstacles to conquer. For
the sense of accomplishment
that follows afterwards, and
yes, maybe also “because it’s
there!” v
The women’s winner emerges
shortly thereafter. It is Jamie
Donaldson, who came all
the way from Colorado to
participate in this grueling
event. She finished in 16
hours 21 min, a new course
Jennifer Ennis & Joey Anderson at mile 23
Jennifer Frahm at mile 23
Ben Dillion at mile 23
Ennis, Frahm & Dillon Finish First 100 at Umstead
By Blake Norwood, RD
The 2008 Umstead 100 saw
three members of the North
Carolina Roadrunners Club
become “Hundred Milers.”
Joining the Sisterhood and
Brotherhood were Jennifer Ennis, in 23:30; Jennifer Frahm,
in 25:40; and Ben Dillon, in
25:59. The race is pleased to
have these new members in the
Club as it’s helps us meet our
goal of providing local runners
an opportunity to participate in
an ultra running event close to
home. Also completing the 100
Mile Race was NCRC member and our Chief Chef, Bob
Calabria in 26:19 and Sam Rizk
in 28:26. NCRC was also well
represented in the 50 Mile Race.
Completing the 50 miler was:
Rhonda Hampton, Dale Tiska,
Will Brown, Joey Anderson and
Chuck Petersen. Congratulations to all our NCRC finishers.
The fourteenth edition of the
Umstead 100 saw both Serge
Arbona of Maryland and Jamie
Donaldson of Colorado repeat
as the male and female champions of the Race. Jamie set a new
female course record of 16:21,
June/July 2008
taking 35 minutes off her 2007
course record. The win for Serge
was his fourth at Umstead in a
fine time of 15:53. The 50-mile
race went to Matt Kirk of North
Carolina with a time of 7:02.
This year’s Race saw 104 total
finishers, our second highest
total, with 40 of those being
sub-24 hour finishers.
Contrasted to our near perfect
weather last year, this year saw
perhaps the toughest weather
the Race has seen in its history.
The prediction was for driving rain with thunderstorms
throughout Saturday and into
Sunday morning. In reality,
the rain held off until early
afternoon and then it was more
drizzle and light rain with
significant periods without rain.
The temperature was in the mid
to high sixties during the day.
The spotty rain persisted into
the night hours making the
temperature feel colder than
the actual recorded mid forties.
While less than ideal conditions,
the course’s crushed granite
screenings surface held up well
as did the majority of our runners. Ultra runners are a hearty
lot and it takes more than rain
to disrupt their plans and goals.
One of the principle 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 100-mile mountain races that constitute many
of the running opportunities at
100 miles. The Umstead allows
new 100 milers and those who
have difficulty either finishing
100 miles in under 24 hours,
or, just finishing 100 miles, an
opportunity to do so in a setting
where severe topography, heat
and getting lost are removed
as major obstacles. True to our
mission, this year’s race saw 38
first time finishers. Congratulations to each of our first time
100-mile finishers and welcome
to the Brotherhood and Sisterhood of Hundred Milers. In addition to our first time finishers,
the Race also produced 17 new
individual PR‘s.
This year’s race up front was
perhaps the best race in our
fourteen year history. It unfolded this way. Lap one of the
ncroadrunners.org
12.5 mile course saw last year’s
champion, Serge Arbona, blaze a
lighting fast 1:35. Following six
to seven minutes behind Serge
were: Missy Foy, Matt Kirk, and
Dan Rose respectively. Lap two
saw Serge hold the lead with
Matt (+6), Missy (+10) and Dan
(+11) behind him. By the mid
point aid station of lap three,
Matt had caught Serge and only
a few yards separated them for
the remainder of the lap. They
came into the end of lap three
in a virtual dead heat. Missy was
holding tough at +12 but had to
call it a day here due to inability
to take on sufficient nutrition.
Dan was 17 minutes behind
Serge and Matt. Lap four saw
Serge and Matt still locked in
a fierce battle, with Serge one
minute ahead at 50 miles and
Dan dropping to 29 minutes
back. Lap five became a telling
lap. Matt was unable to sustain
the torrid pace and dropped well
behind Serge and eventually had
to call it a day at mile 62.5. Dan
had dropped out of contention
at this point, 49 minutes back.
Continued on page 10
Ennis, Frahm & Dillon
Continued
One would have thought the
race was now over and Serge
would coast to his fourth Umstead victory. Not to be! At this
point, last year’s female champion, Jamie Donaldson, entered
the fray. From the very beginning, Jamie had been running a
very steady race but well off the
lead. Her deficits to Serge were
as follows for laps one to five:
+20, +33. +40, +45, and + 49
at the 62.5 mile point. Could
anyone catch Serge with a 49
minute lead? On lap six, Jamie
cut 18 minutes out of Serge’s
lead; still not to worry, the lead
was 31 minutes. Lap seven saw
Jamie take another 20 minutes
out of the lead, trailing by just
11 minutes at 87.5 miles. But
here with the actual lead cut
to just 7 minutes in the aid
station, Serge saw his pursuer
on the Airport Spur portion
of the course. Here the wily
old champion put the hammer
down, at one point leaving his
pacer whose light had gone out,
and surged to a 15:53 finish,
opening up a 28 minute gap
on Jamie at the finish. Jamie
finished in a new female course
record time of 16:21. Finishing third overall was Dan Rose
in a fine time of 17:05. Second
female was Lisa Bliss in 19:42.
Rhonda Hampton at mile 23
10 The Umstead recognizes the fifty-mile times of all runners who
complete at least that distance.
This year’s race saw Matt Kirk
win the 50 mile event in a time
of 7:02. I am sure Matt would
have rather continued on to the
100 mile finish but sometimes
discretion is the better path.
Second overall was Jim Eckert in
7:46. First female was Barbara
Mack of North Carolina in a
time of 9:24. This year saw 116
fifty mile finishers, a new record
for the Race.
Even with an increase to a
250-runner limit, the Race sold
out for the tenth straight year,
filling to race capacity in three
days. 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 loop course provides
an excellent venue to share trail
stories and experiences with
other runners and sometimes
with the race leaders themselves.
This year’s runners were treated
to the exciting race up front
between Serge, Matt and Jamie.
Each year at the Umstead the
final male and female finishers
receive a “Norwoodie” walking
stick to commemorate their perseverance. This year saw a real
battle for both “Norwoodies”
with less than two minutes separating both the male and female
recipients of the stick from their
closest competitors. This year’s
female award went to seven
time Umstead 100 finisher, Kim
Sergeant of Texas. The male
“Norwoodie” and the Race’s
“Persistence Rock Award” went
to the final 100-mile finisher,
Andrew Cable of Connecticut.
I would be remiss if I did not
recognize a couple of special
finishers at this year’s race. Entering the Umstead 1000 Mile
Club are Pete Lefferts of Florida
and Louise Mason of Illinois.
Race Headquarters was located
at Camp Lapihio in Umstead
State Park. Here the race had
access to a large mess hall for
the scrumptious Friday evening
spaghetti supper, courtesy of
our Chief Chef and 100-mile
finisher, Bob Calabria. Many
runners also took advantage of
the 40 rustic cabins available to
the race at the camp. The camp
made for ideal crew support
every 12.5 miles. As always, our
“second to none” aid stations
were well stocked with a wide
variety of food and drink and our
famous “Southern Hospitality.”
I would like to give special
thanks to all of our NCRC
volunteers. We had NCRC
members participate in every
aspect of the Race from setup to
tear down including: aid station
volunteers, pacers, cooks, volunteer coordination, registration
and timers. My personal thanks
to our NCRC Section Captains:
Joe Lugiano, Assistant RD;
Sally Squier, AS Captain; Mike
Waldvogel and Charlie Barnes,
Course Captains; Mike Walsh,
Pacer Coordinator; Elizabeth
Aiken, Volunteer Coordinator; Hannah Lugiano, Official
Timer; Will Brown, Registration
and Awards Coordinator; Ben
Dillon, Webmaster; Walt Esser,
ncroadrunners.org Dale Tiska at mile 23
Rear Detachment Commander;
Chief Chefs, Bob and Anne
Marie Calabria; Aaron Quick
for his help everywhere and a
very special thank you to my
wife, Myra, for all her support
and hard work, year around, on
the Race.
This year the Race will have its
bi-annual Brunswick Stew Supper for volunteers of the Race.
Stew date will be Saturday,
October 4. We will send out an
announcement later in August
to remind you and provide
details. Please put this date on
your calendar and attend if you
can. If for some reason you do
not get notice in late August,
please contact either me or
your section captain for more
information. I hope all local
Umstead 100 volunteers, runners and future volunteers will
attend. It is the Race’s way of
saying thank you for making the
Umstead 100 one of the premier
ultra events in the Country.
We will plan to run again on
April 4, 2009. If you would like
to receive notice of the opening
of registration, go to our website
and get on our group email list.
v
All photo are taken by B;ake Norwood,
RD on April 5, 2008
June/July 2008
Cincinnati’s Flying Pig Marathon
By Karin Groden
“When Pigs Fly!” What a
great tagline for a marathon,
especially for every non-competitive runner like myself
who is still building up the
strength, endurance and
nerve to run my first marathon. (I’m registered for the
Marine Corps Marathon in
October.)
Aaron Quick and I went
to Cincinnati on Thursday
before the Flying Pig to
attend the RRCA National
Convention and thought that
while we were in Cincinnati,
we’d run the Flying Pig Half
Marathon…and have some
Skyline Chili. We all know
that Aaron will keep you out
on the town pretty late if you
let him. Be sure to ask him
about the rat races as I’ve
been sworn to secrecy about
the events of that night. Let’s
just say that I was relieved
the next morning to see the
“Do Not Disturb” sign on his
hotel room door; at least that
meant he made it back alive.
So after a late Thursday and
Friday night, I was definitely
able to fall asleep quickly the
Saturday before the race. After a 5:00 a.m. wake-up call
Sunday, I was following the
crowds through downtown
Cincinnati, past the Bengal’s
Paul Brown Stadium, to the
start line along the Ohio
River. The weather was perfect…temperature in the 40s,
low humidity, light wind and
enough cloud cover to keep
you from roasting. I found
June/July 2008
my spot in
the 2:30
half marathon corral
and waited
for the gun,
which was
scheduled
for 6:30
a.m. After a
15-minute
delay due to a fire at mile 22
of the marathon course, we
were off and running.
The race started with a nice
flat mile, crossed over the
Ohio River into Kentucky
for approximately two miles,
then back over the river into
Ohio again. Mile 5 brought
me back into the heart of
downtown Cincinnati and
amidst a horde of spectators, volunteers (or Grunts as
they were called) and bands
like I’ve never seen at any
race. There were spectators
cheering along the course
all the way, but the fifth
mile through downtown
was something else. There
were so many people lining
the streets that the course
actually narrowed a bit at
points. I got more praise and
gave more high fives than
most professional athletes.
It definitely got me through
those few miles without even
noticing that I hadn’t taken a
walk break.
The next four miles took
me on a fairly decent uphill
climb out of downtown and
into some of the most scenic
parts of the race. The first
hill wasn’t too
bad. I managed
to keep a slow
and steady
pace up it.
However, my
quads were getting a bit tired
and I decided
that the larger
second hill
came at just the right time
for a nice walk break and I
still had people cheering me
on. At the top of the hill,
I was treated to an absolutely fantastic run through
Eden Park with a beautiful
stone bridge, a gazebo and a
breathtaking overlook across
the Ohio River into Kentucky. Even with the hill, this
was my favorite part of the
course…you know the image
that will always be burned
into your brain.
The next few miles were
a bit of a blur. The marathoners split off onto their
own course and those of us
running the half marathon
got a long, very fast downhill section. My normal half
marathon pace is around
11:30 min/mile. During this
downhill, I looked at my
GPS and I was doing 7:14
min/mile. Yikes! I’ve never
run that fast…and probably
never will again unless I get
separated from the rest of my
safari group and find myself
trying to outrun some large
game animals.
hill roll and ready to finish
this one. The first few marathoners were crossing the
finish line as I came into the
homestretch. Andy Martin
won the men’s overall title
with a finish time of 2:30:40.
Not shabby at all considering
he took the overall title at Big
Sur the previous weekend.
My gun time was 2:36, pretty
good for me. But my big
prize was still in store…my
bauble, as my husband calls
it; the really awesome Flying
Pig medal. The only thing
better than finishing this
race with a respectable time
and getting my bauble, was
looking up and seeing Aaron,
who finished 45 minutes before me, waiting for me with
a big congratulatory hug.
Thanks, Aaron!
Hopefully for me, pigs will
fly at the Marine Corps Marathon on October 25. Who
knows? I may even make it
back to Cincinnati for the
full marathon in 2009. v
I came into the final few
miles rested from the down-
ncroadrunners.org
11
NCRC’s Member Race Results
Update: Myrtle Beach, 2/18/08, SC
Gary Franks 1:36:37 Half Marathon
Coach Bubba- 4 Miles, 2/23/08, Durham
Mary Szymkowski 28:52 — 1st Female Masters
Kim Braschwitz 29:18 — Age Group 1st
Olga Kruger 32:17 — 2nd Female Masters
Coach Bubba- 20 KM, 2/23/08, Durham
Paul Greene 1:21:19 — Age Group 3rd
Chris Squires 1:22:38 — Age Group 4th
Tom Karnatz 1:24:46 — Age Group 6th
John Flynn 1:35:24
Steve Selligman 1:36:26
Brad Broyles 2:39:34
WakeMed Cary Distance Festival - 5K, 3/01/08
Travis Wills 19:53 — Age Group 2nd
Ivonne Chirino-Klevans 21:47 — 2nd Female
Lena Hollmann 25:01 — Age Group 1st
WakeMed Cary Distance Festival - 10K, 3/01/08
Mark Newton 38:20 — 3rd overall
Allan Brunner 56:48
Franklin 5K, 3/01/08, Chapel Hill
Brad Broyles 32:16
Los Angeles Marathon, 3/2/08, Los Angeles, CA
Esther Dill, 5:06
Little Rock Marathon, 3/2/08, AR
Anne Marie Mulhern 6:27
Oxford Road Race 5K, 3/08/08, Oxford, NC
Val Price — Age Group 2nd
Crystal Coast Half Marathon, 3/8/08, Moorehead City, NC
James Howard 2:06:40
Run For the Oaks 5K, 3/15/08, Raleigh
Tim Meigs 17:39 — Age Group 1st
Mark Newton 17:45 — Age Group 2nd
Chris Squires 18:50 — Age Group 4th
George Howe 19:05 — Age Group 2nd
Travis Wills 19:11 — Age Group 3rd
Erik Barrie 19:13 — Age Group 4th
Mindy Hiteshue 21:20 — Age Group 4th
Sarah Ryan 21:31 — Age Group 1st
Mary Szymkowski 21:50 — Age Group 2nd
Laura Frey 22:50 — Age Group 3rd
Kara Labella 24:19
Olga Kruger 24:44
Lena Hollmann 25:02 — Age Group 1st
Shamrock Marathon, 3/16/08, Virginia Beach, VA
John Flynn 3:31:42 — BQ
Pamela Allen 5:34
New Hope 5K, 3/22/08, Durham
Paul Greene 19:13 — 2nd Male
Ivonne Chirino-Klevans 21:51 — 4th Female
Loco Ocho - 8 Crazy Miles, 3/29/08, Uwharrie, NC
Aaron Quick 1:18:52
Ken Hamilton 1:23:50
National Half Marathon, 3/29/08, Washington, DC
Jessie Mendez 2:01:39
12 Inside Out Classic 10K, 3/30/08, Cary
Tim Meigs 39:11 — 3rd Overall
Travis Wills 42:47 — Age Group 3rd
Ivonne Chirino-Klevans 45:22 — 2nd Female
Lena Hollmann 53:56 — 2nd Female Masters
Gary Franks 44:39 — Age Group Winner
Allan Brunner 57:49 — Age Group 3rd
Inside Out Classic Half Marathon, 3/30/08, Cary
Laura Frey 1:48:37
Kara Labella 2:01:21
Karin Groden 2:37
Virginia Creeper Marathon, 3/30/08, Abington, VA
Donna Kidder 5:06:28 — Age Group 2nd
Contact Crisis Line 10K, 4/5/08, Fayetteville, NC
Val Price 1:05:52 — Age Group 2nd
Raleigh Rocks Half Marathon, 4/05/08
Tim Meigs 1:24:58 — Masters Winner!
John Flynn 1:37:54 — Age Group 1st
Lisa Howell 1:56:11 — Age Group 2nd
Rob Hall 1:56:32 — PR
Camilla Neilsen 1:57:13
Karla Werner 2:06:04
Frank Werner 2:16:25
Guus Bosman 2:19:46 (first half marathon)
Karen Groden 2:33
Donna Kidder 2:34:16
Pamela Allen 2:41
Raleigh Rocks 5K, 4/05/08
Mark Newton 18:04 — 4th overall
Erik Barrie 18:58 — Age Group winner
Travis Wills 19:10 — Age Group 2nd
Ivonne Chirino-Klevans 21:10 — Female Winner!
Laura Frey 22:06 — Female 2nd place
Cooper River 10K, 4/05/08, Charleston, SC
Paul Greene 39:58
Tom Karnatz 42:33
Gary Franks 44:28
Liz Rolison, 64:14
Brad Broyles 68:00
Umstead 50 miles, April 5-6, Raleigh
Joey Anderson 11:19:21
Rhonda Hampton 11:47:02
Bill Squier 13:08:25
Umstead 100 miles, April 5-6, Raleigh
Jennifer Ennis 23:30
Ben Dillon 25:59
Jennifer Frahm 25:40
St. Louis Marathon, 4/06/08, MO
Anne Marie Mulhern 6:17 — 80th marathon!
Paris Marathon, 4/06/08, France
Allan Brunner 4:50:28
Pirate Alumni 5K Road Race, 4/12/08, Greenville
Val Price — Age Group 2nd
NCRC’s Member Race Results
30th Annual Cary Road Race 5K, 4/12/08
Mark Newton 18:41 — Masters Winner
Tom Karnatz 19:07 — Age Group Winner
Paul Greene 19:28 — Masters 3rd
Ivonne Chirino-Klevans 21:31 — 3rd Female
Mary Szymkowski 22:30 — Female Masters Winner
Laura Frey 22:38 - Age Group Winner
Kara Labella 23:42 — Age Group 3rd
Lena Hollmann 25:35 — Grandmaster Winner
Olga Kruger 26:32 — Age Group 3rd
Lesley Looper 39:47
30th Annual Cary Road Race 10K, 4/12/08
Chris Squires 40:37 — Age Group Winner
Capital City Classic 10K, 4/19/08, Raleigh
Lena Hollmann 53:36 — Age Group 2nd
Brad Broyles 65:31
Walk/Bike/Run for Umstead, 4/19/08, Raleigh
James Howard 36:48
Amy Howard 48:22
Run For Wishes 5K, 4/20/08, RTP
Tim Meigs 17:46 — Winner!
Ivonne Chirino-Klevans 21:51 — Female Winner!
Olga Kruger 25:03 — Age Group Winner
Boston Marathon, 4/21/08, Boston, MA
Tom Karnatz 3:04:55 — PR!
Larry Miller 3:07:32
Paul Greene 3:11:50
Jacque Kenyon 4:00:21
Sally Squier 4:52
Tar Heel 10 Miler, 4/26/08, Durham
Gary Franks 1:11:29
Brad Broyles 1:53:51
13th Annual 5K Health Run, 4/26/08, Asheboro, NC
Lena Hollmann 25:14 — First Grandmaster
SkirtChaser 5K, 4/26/08, Raleigh
Joshua Kohler 24:45
Olga Kruger 25:24
Karla Werner 29:07
Frank Werner 29:25
Brad Broyles 33:50
Angels Among Us 5K, 4/26/08, Durham
Joshua Kohler 24:22
Olga Kruger 24:53
Country Music Marathon, 4/26/08, Nashville, TN
Charles West 4:18
The Race of Grace, 4/27/08, Raleigh
Travis Wills 18:58 — Age Group Winner
Laura Frey 22:07 — Age Group Winner
Mary Szymkowski 22:15 — Age Group Winner
Barb Latta 30:55 — Age Group Winner
Brad Broyles 31:36
Report your race results to Ken Hamilton, [email protected]
August Series Coming to Umstead
All runs start at 6:00 PM from Camp Sycamore, slight jog on
Graylyn, then down Turkey Creek and return. (5K distance
available for those who want to run shorter distances.)
Directions: Main Umstead entrance off Hwy 70. Follow the
road to just past the visitors center, turn left. Go about 100
yards and turn right on Group Camp Road. Take the first left
to Camp Sycamore.
August 7/12K Run
August 14/10K Run
August 21/5m Run
August 28/5K Run
June/July 2008
Volunteers need for each run!
Contact: Joey Anderson, [email protected]
Visit www.ncroadrunners.org for more details.
ncroadrunners.org
13
Training Advice:
By Bob Dannegger
There are many sites on the Internet that will estimate your
race time for a distance based on your actual race time from
another distance. That is very useful information because it
gives you a realistic goal for a specific race in the future, your
goal pace that you can use for pace runs, and your projected
times at other race distances that you can use for interval
workouts. However, there are some problems with using those
online prediction charts and I am going to help you solve one
of them.
I’ve been holding weekly track workouts for members of the
NCRC for about 10 years. When I started all I had to work
with was a runner’s most recent race and a copy of “Oxygen
Power” (subtitled performance tables for distance runners)”
by Jack Daniels and Jimmy Gilbert. Daniels included a very
small portion of those 90 page tables in his book “Daniels’
Running Formula.” Whether or not they are the most accurate prediction tables around is impossible to say, but they are
certainly worthwhile.
The first problem I ran into was “I haven’t raced in 2 years” or
“I have never raced” so I had nothing to go on and
had to fly by the seat of my pants. My first instinct
was to tell them to go race, but in the
summer and late winter you can go
for months without having a race
to run. The second problem was
“I ran the Dix Hill 10k (an extinct
really hilly race) or the old or even
new Cary 5k or 10k, other hilly
courses. So what I did then was
adjust their times based on how
many seconds that course was than
a flat course—if I was familiar with the
course. Actually I know of no really fast
course that exists in Raleigh, the Selma 5k
being the closest thing to a fast course in the area.
Although some of the downtown Raleigh races are relatively
14 Estimating Race
Times
fast, most of them have some fairly long uphill grades and
your average time up and down the same grade will be slower
than a flat road the same distance.
The reason that the course is a problem for predicting times
is that prediction tables are based on the same conditions: a
flat course, no wind, and cool weather (mid fifties generally
speaking) which are objective requirements. Of course they
also include a very subjective requirement whether it is mentioned or not- equivalent training for the distance. So if you
go to a very comprehensive site such as http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm and type
in 20 minutes for your 5k time the chart projects a marathon
time of 3:14:58. However, you won’t do that on your 5k
training!
Fortunately for me and the runners who come to the track,
around 2000 a lady named Veronique Billat did some important research that showed that how far a runner could run in
6 minutes was a very good predictor of their vVo2Max (velocity at Vo2Max). Although VO2Max is not a great predictor of race performance since it doesn’t include lactate
threshold running speed or running economy, two
other important physiological variables,
vVo2Max and tlimVo2Max (time limit
at VO2Max i.e. how long you can
run at your VO2Max) are. She
also showed that one of the best
ways to improve your vVo2Max
was to train at that pace and
gave 5 x 3 minutes with a
3-minute jog recovery as
her initial recommended workout.
ncroadrunners.org From the 6-minute test I developed an
Excel spreadsheet that provides goal times and
paces from the mile to the marathon. The spreadcontinued on page 15
June/July 2008
Training Advice
continued
sheet has gone through a number of revisions and is now
comparable to the “Oxygen Tables” previously mentioned.
The advantage is that now reasonable paces and goals can be
generated from a 6-minute test that can be done at any time
of the year. Although I am not about to give away the spreadsheet that I have spent a lot of time developing, I will give
you one thing, your predicted 5k time from a 6-minute test.
From that you can go to the website listed above or any other
of your choosing, plug that into their 5k race time, and get an
estimate of your predicted times. The closer your race distance
is to the distance you are trying to predict the more accurate
the predictions tend to be.
I recommend you be well rested before taking the test so
allow 2-3 days rest after a long run and 3-4 days after a 5k.
To perform a 6-minute test, warm-up by running 4-6 laps at
an easy pace. Then run 2 more laps with the straight portion
of the track fast but not all out and jogging the curves. Rest
a few minutes and then begin your test. First find a line at
one end of the track that goes all the way across the track. It
is normally white. It will probably be either be the common
finish line, the 100-meter start line, 110-meter hurdle start
line or the 200-meter line and they are usually marked as
such. Take a running start and start your watch when you hit
the start line. The biggest problem is how to pace yourself and
you probably won’t get it right the first time. If you run too
hard the first lap you will slow the rest of the laps just as you
slow down later when you start too fast in a race. You cannot
run as hard as you can for 6 minutes. The best advice I can
give is to start a little faster than what feels like 5k effort and
then try to speed up the last 1.5-2 minutes. It’s a good idea to
take the test several times over a week or two because you will
have a better idea of the pacing. You should also take the test
periodically throughout the year to see what kind of condition you are in.
After 6 minutes stop and figure out how far you have gone.
Hopefully you have kept track of how many times you passed
your starting line. For example, suppose you have crossed
June/July 2008
your starting line three times and went some distance past it.
Since most tracks these days are 400 meters, you have gone
1200 meters plus the extra distance. If you have only gone a
short distance past your starting line, then turn around and
count how many big steps it takes you to get back to the starting line and add that to 1200. If you almost made four laps
then see how many big steps it takes you to get to your starting point and subtract that number from 1600. You can pace
off to any identifiable marker and add or subtract that from
the whole number of laps you have completed.
Now all you have to do is figure out your 5k pace from your
6-minute test. If you have Excel simply enter =x/3600*9.4
in cell A1 where x is equal to your distance in meters so if
you ran 1475 meters you would enter 1475. In cell B1 enter
=5000/A1/60. That will give you a fraction where the number to the left of the period is the minutes and the number to
the right is the seconds as a fraction of a minute. In cell C1
enter =y*60 where y is the number to the right of the decimal
point in B1. To use our example of 1475 meters you would
see:
A1 B1
C1
3.85 21.64 38.4
or if not using a spreadsheet it would be:
1475/3600*9.4 = 3.85; 5000/3.85/60=21.64; .64*60=38.4
Your projected 5k time is 21:38. If you do the test to the best
of your ability you will be hurting the last few minutes, but
that’s the natural result of all best effort races!
If you have questions or comments you can contact me at
[email protected] or call 872-1461.
ncroadrunners.org
15
The Roar of the River,
the Songs of the Birds
Virginia Creeper Marathon, March 30, 2008
By Donna Kidder
The Virginia Creeper Marathon is a different beast than
most marathons. There are
no crowds. No Expo. No
chips. No medals – only a
pre-race paperweight. And
the race costs a mere $10.
The race is limited to 100
runners. Almost the entire
course is run on the Virginia Creeper Rail Trail, with
footing as soft as the ATT. It
goes out-and-back from the
start several times in different directions, allowing you
to pass your starting point
at miles 2, 9, 18, and 25. It’s
billed as flat, but there is a
slight grade as it drops 400
feet to the river and then rises
back to the start over several
miles. The route is designed
to allow water/food stops
every 2 ½ - 3 miles where the
Creeper Trail crosses a road.
I decided to run the Virginia
Creeper Marathon because of
the beauty of the trail. Its soft
path borders rushing streams
with giant boulders, lazy
rivers, rolling pastures filled
with grazing cows, and oldwood forests that protect you
from the weather. You run
over several trestles crossing
deep or long gulleys or rivers.
It is truly a beautiful course
in good weather.
16 But as luck would have it,
we didn’t have good weather.
When we got to the race start
it was 39 degrees and raining,
with winds blowing 10-20.
At 8:00 a.m., the race director shouted to the crowd that
the race was about to start.
He described the course,
told us to be courteous of
other trail users (hah! No
sane person would be on the
trail in this weather!), and
promised that this year, there
shouldn’t be any cows on the
trail. With that, he blew the
whistle and we were off.
The first nine miles were
cold. Our wet bodies were
chilled even more by the
wind that whipped through
the trees as we headed towards Abingdon. Parts of the
trail were muddy. One trestle
in particular, was as slick as
ice.
Much of the middle of the
race was run under a canopy
of trees that protected runners from the elements. But
when we emerged from the
woods, the wind and rain
chilled us to the bones. It
even sleeted for a while.
Fortunately, the views made
it worthwhile, as the coldest
portion of the trail sports the
most amazing pastoral setting
I have ever seen.
After mile nine, every rest
stop had bananas, oranges,
Fig Newtons and other treats
– more food than I have ever
seen in a marathon. And
every time I passed the starting point, there were at least
4 portable toilets sporting
green empty signs! It was
amazingly well organized for
such a small race.
I wasn’t prepared for this
race, so it hurt (more than
usual). From about mile 9
on, my hamstrings and glutes
screamed with every step. To
keep me going, I pictured
We probably had only about
10 spectators cheering us on,
which was amazing when you
think of the weather they had
to endure and the scarcity of
runners.
Would I recommend this
marathon? It depends. If you
love to be outdoors, prefer a
soft footing, don’t crave the
challenge of steep climbs,
and don’t require crowds to
motivate you, it is perhaps
the best marathon you could
do. It is absolutely beautiful,
well run, and easy on your
body. But there won’t be any
cheering crowds. For most
of the race, the only sounds
you will hear are the roar of
the river and the songs of the
birds.
Run Nonni
my grandson shouting “Run
Nonni” and I would get a big
smile on my face and keep
going. Oddly enough, I was
never entirely alone on the
course. There were always
runners in sight, although
no one ran alongside of me.
ncroadrunners.org For more about the race:
http://www.runtricities.
org/creepermarathon/
For pictures of the Virginia
Creeper Trail: http://www.
vacreepertrail.us/photos.
html. v
June/July 2008
Welcome New NCRC Members
Deborah Marshall Atkinson
Gretchen Aycock
Bobbi Barefoot
Minnie Best
Kyle Bouronich
Jillian Bowlin
Melissa Bowman
Greg Connors
Erin Corona
Corrin Couturier
Jinny Curtis
Kim Dillard
Kendra Dillingham
Lisa M. Forehand
John Wilson Georgitis
Joe Gilmore
Michelle D. Greene
Dan Hatton
Jon Hayden
Brandon Hough
John Imre
Lynn Jarvis
Lane & Allison Jesseph
June/July 2008
Raleigh
Raleigh
Raleigh
Raleigh
Morrisville
Raleigh
Raleigh
Cary
Raleigh
Raleigh
Raleigh
Raleigh
Raleigh
Cary
Fuquay-Varina
Four Oaks
Durham
Cary
Holly Springs
Cary
Catawba
Raleigh
Raleigh
Justin Lee
Margaret Lee
Katie Leger
Chris Lowden
Mary Lunsford
Rachel E. Masters
David L. Matthews
Kelly Mayer
Sandy Mease
Dominique Miller
Maureen Newman
Keith Overfield
Elizabeth Pagano
Marcelo Penha
Melissa Pleiss
Karen Riggsbee
Monica Shird
Richard & Jane Walz
Michael Welker
Charles West
Courtney Willey
Deb Young
ncroadrunners.org
Raleigh
Raleigh
Cary
Raleigh
Raleigh
Raleigh
Garner
Raleigh
Raleigh
Raleigh
Raleigh
Raleigh
Raleigh
Cary
Raleigh
Raleigh
Holly Springs
Raleigh
Holly Springs
Cary
Cary
Raleigh
17
Race Calendar
To have your race listed, send your event information to [email protected]
June 7
Run the Quay 5K, 8:30 AM
www.runnc.com, www.active.com
Fuquay-Varina, NC
June 7
4th Annual Manna! In Motion 5K & 1 Mile, 8:30 AM
www.active.com
Southern Pines, NC
June 7
27th Annual Run & Walk for Research 5K, 1 Mile, 6:30 PM
www.runnc.com
RTP, NC
June 14
Susan B. Komen Race for the Cure 5K, 7:00 AM
www.komennctriangle.org
Raleigh, NC
July 4
Great Raleigh Road Race 5K, 1 Mile, Kid Dash, 8:00 AM
www.active.com
Raleigh, NC
August 2
Marine Mud Challenge, 25 challenges-4 miles, 7:30 AM
marinemudrun.evenbrite.com
Belmont, NC
August 16
Run for the Red 10K/5K and 1 Mile Fun Walk, 7:30 AM
www.highlandsarc.org
Fayetteville, NC
August 23
Hot Summer Day 5K, 8:00 AM
Nicole Upah (704)965-2241, [email protected]
Fayetteville, NC
August 31
Rock ‘n’ Roll Half Marathon, 7:00 AM
www.rnrvb.com
Virginia Beach, VA
September 5-6
Blue Ridge Relay, 208 miles, 6:45 AM
www.blueridgerelay.com
Asheville, NC
September 6
6th Annual Run for Healthier Babies 5K, 8:30 AM
www.run4healthierbabies.org
Morrisville, NC
September 6
14th Annual Run for Life 5K, 1 Mile, 8:30 AM
WakeMed Soccer Field (XC course), www.runnc.com
Cary
September 13
Roc n’ Run 5K, 1 Mile, Kids Dash, 9:00 AM
www.runnc.com
Raleigh, NC
September 13
The Running of the Wolfs 5, 10K, 9:00 AM
NCSU Central Campus, www.active.com
Raleigh, NC
18 ncroadrunners.org June/July 2008
Race Calendar
To have your race listed, send your event information to [email protected]
September 14
3rd Annual Magnificent Mile Races, 2:00 PM
USATF (state) & RRCA (regional) 1 mile championships
www.ncroadrunners.org, www.active.com
Raleigh, NC
September 14
Friesen’s 5K Run with the Canes, 9:00 AM
www.ncraces.com
Raleigh, NC
September 20
The Patroll Stroll 1 Mile at 8:30 AM, 8K at 9:00 AM
www.active.com
Raleigh, NC
September 20
22nd Annual Warren Rivers 5K, 8:00 AM
www.runnc.com
High Point, NC
September 20
Run for Green Half Marathon at 7:45 AM, 5K at 8:15 AM
www.davidsonlands.org
Davindson, NC
September 27
Fitness World’s Fall 5K, 9:00 AM
www.fitnessworldnc.com
Durham, NC
September 27
Women’s Distance Festival 5K, 8:30 AM
www.ncroadrunners.org, www.active.com
Raleigh, NC
October 4
Women’s Only 5K Walk & Run, 9:30 AM
www.womensonlyrun.com, www.active.com
Greensboro, NC
October 4
Paws for Life 5K9, 5K, 10:00 AM
www.runnc.com
Wake Forest, NC
October 11
Autism Ribbon Run 5K, 1 Mile, 9:00 AM
www.autismsoiety-nc.org
Raleigh, NC
October 11
Cary Walk for Hope 1 Mile at 9:00 AM, 5K at 10:00 AM
http://events.lungevity.org/site/TR?fr_id=1350&pg=entry
Cary, NC
October 25
2nd Annual American Tobacco Trail 10 Miler, 9:00 AM
www.ncroadrunners.org
Apex, NC
October 26
Second-Empire 5K Classic, 2:00 PM
www.second-empire.com/race
Raleigh, NC
Some future races have been omitted due to space constraints. Log on to www.ncroadrunners.org for more race details.
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.
*Further info at www.runnc.com
June/July 2008
ncroadrunners.org
19
North Carolina Roadrunners Monthly Board Meeting Minutes
Date: March 17, 2008
Race Committee
Members Present:
Brad Broyles, Jennifer Frahm, Karin Groden, Lena Hollmann.
Olga Kruger, Aaron Quick, Travis Wills
Members Absent:
Andrea Bachl, Brooke Molineaux, Dave Rouse
IOS Half Marathon and 10K: Gatorade is on board as a
sponsor. The schedule for getting the shirts delivered from
Canada will be tight. Cotton, Inc. is doing a press release and
providing course photographers. Currently over 500 registrations.
Chairpersons and Other Attendees:
Esther Dill
Possible NCRC Cross Country 5K or 8K:
Mike Walsh has all the info needed for this. He also suggested
a $10 entry fee and getting the racing team involved.
The meeting was opened at 7:06 PM.
Travis Wills suggested doing some team competitions in this.
Financial and Club Administration Reports
Approval of Minutes: February minutes were approved via
e-mail vote on 2/29/08.
NCRC Racing Team: Travis Wills reported that the racing
team is looking to add 20 people (10 men & 10 women).
Travis will solicit suggestions for new members from the current team members and also make a post to the Yahoo group.
He currently has 6 possible names. Members of the racing
team must be current NCRC members.
Membership Report: No formal report provided. Aaron
Quick reported that there are approximately 600 members.
Finance Report: No formal report provided. Aaron Quick
reported that there was nothing new or changed from the
budget as seen last month when it was approved.
Financials/Membership database Conversion: Brad will get
membership database from Mike Waldvogel and review it to
ensure all members are getting newsletter and are listed in
financials.
Upcoming Events:
Adopt a Highway Clean Up: March 22, 2008 9:00 A.M.
Inside Out Half & 10K: March 30, 2008
April Series: April 3, 10, 17, 24 at 6:30 P.M.
May Series: 8, 15, 22, 29 at 6:30 P.M.
2nd Quarter Membership Meeting – Potluck & Social Run:
June 7, 2008 at Lake Crabtree
RRCA National Convention: Olga Kruger did not have
final figures for cost (see last month’s minutes for approximate
costs), but she has made all reservations.
USB Drive Backups: Aaron Quick asked that all board members with USB drives, please continue to back them up.
20 Travis spoke with Mike Zimmerman about shirts for the
racing team members. Travis called for suggestions for clothing items with NCRC and The Athlete’s Foot logos. Lena
Hollmann suggested jog bras for the women members.
REI Kids Trail Running Program: Clothes and shoes are
distributed. First session went great at Umstead. One more
this month, two in April, and then the last 4 will be the same
nights as May Series (kids will use the “opposite” trail of the
adults).
Volunteers are still needed. Next sessions: 3/29/08, 4/2/08
American Tobacco Trail 10 Miler: Brad Broyles to mentor
under Aaron Quick and assume RD responsibilities next year.
NCRC Team for Race for the Cure: June 14, 2008. Team
headed by Tammy Crafton. Aaron Quick will make a Yahoo
post regarding this race and NCRC organizing a team.
Run for the Roses: Final figures for this race are done. We
made over $4,100. There was $755 in direct donations to Urban Ministries. Brad Broyles motioned that NCRC match the
March 2008 Monthly Board Meeting Minutes
Continued
$755 in direct donations to Urban Ministries. Olga Kruger
seconded the motion. The vote was unanimous.
Newsletter: Esther Dill requested that we put a newsletter ad
request on the NCRC Web site.
General Thoughts on Kids Programs in 2008: Aaron to meet
with Alisa this week and will provide update at next meeting.
Currently use clip-art.com for graphics for newsletter. The
current subscription to this service is coming up for renewal.
Subscription is $159.95/year. Karin Groden motioned that
the Board pay for the subscription. Aaron Quick seconded the
motion. The vote was unanimous. Esther should pay for the
subscription and get reimbursed.
Magnificent Mile Initial Planning: Mike Walsh reported
that everything is going well, all advertising is done, date is
set, and permits applied for. USATF sanctioning processed,
Second Empire Grand Prix participation confirmed. Karin
Groden will be Race Director understudy this year, and prime
for race day, Race Director for Magmile next year
Membership
Adopt a Highway: Dates for 2008: 3/22; 6/21; 9/13; 12/20
Secon Quarter Social Run/Potluck: June 7, 2008 11:00 a.m.
Trail run before the potluck. Brooke Molineaux sent check
to secure Lake Crabtree facility. Aaron to make Yahoo group
post to gauge interest in Red Cross blood drive.
April Series: Eliane will post details to NCRC Web site. The
Athlete’s Foot is providing door prizes.
NCRC Booth at Races: The Board would like to increase our
visibility at races, noting the lack of visibility at Run for the
Oaks. Generally would like to have a Board member present at the booth. Would like to find somebody to take over
this responsibility and merchandise so that we can showcase
NCRC and provide membership applications at our races,
Run for the Oaks, City of Oaks, etc. Aaron Quick suggested
that this would be a good opportunity for the racing team.
Thank You from Mike Walsh: Aaron read a thank you note
from Mike Walsh to the club for the plaque and Black Mountain gift certificate.
The next Board meeting is scheduled for April 21, 2008.
May Series: All set, permits arranged, ads into newsletter,
Eliane to post on web. Need to get supplies from April Series
lead. Jennifer Frahm is co-hosting the series with Mike Walsh
this year and will prime next year.
Meeting adjourned at 8:02
Volunteering and Club Leadership: Aaron Quick suggested
that we brainstorm on ways to recruit members for volunteer
opportunities and leadership positions.
Track Access: Aaron Quick and Mike Walsh have been given
some contact points, and have been told that we may be able
to negotiate with Wake County Public Schools System in
order to nail something regular down based on our non-profit
status and our being able to use our RRCA insurance for
coverage. Updates will follow.
Update Web Site with Officer Photos: Entire Board not
together yet. Will keep current photo on Web site.
June/July 2008
ncroadrunners.org
21
North Carolina Roadrunners Monthly Board Meeting Minutes
Date: April 21, 2008
USB Drive Backups: Aaron Quick asked that all board members with USB drives, please continue to back them up.
Members Present:
Andrea Bachl, Brad Broyles, Jennifer Frahm, Karin Groden,
Lena Hollmann, Olga Kruger, Aaron Quick
Members Absent:
Brooke Molineaux, Dave Rouse, Travis Wills
Race Committee
IOS Half Marathon and 10K (Final): Final update will be
available by next Board meeting.
Possible NCRC Cross Country 5K or 8K: Travis Wills has
the map for this. No date has been set yet, but will probably
be late June or July.
Chairpersons and Other Attendees:
None
The meeting was opened at 7:10 PM.
Financial and Club Administration Reports
Approval of Minutes: March minutes were reviewed Olga
Kruger motioned to approve the minutes. Andrea Bachl seconded the motion. The vote to approve was unanimous.
NCRC Racing Team: Travis Wills put out the word for new
racing team members. Lena Hollmann reported that The
Athlete’s Foot is willing to do clothing items (i.e. Jog bra for
women) for the racing team other than singlets. She will email the racing team about this once she gets the list.
American Tobacco Trail 10 Miler: Brad Broyles to mentor
under Aaron Quick and assume RD responsibilities next year.
Membership Report: No report provided.
Magnificent Mile Initial Planning: Karin Groden will be RD
Finance Report: P&L statement was provided via e-mail from
Brooke Molineaux. Total income $47,615.50. Total Expenses
$12,492.36, Net Operating Income $18,141.78, Net Income
$16,776.61.
Financials/Membership database Conversion: Aaron Quick
to get Brad Broyles and Brooke Molineaux together to review
QuickBooks. Aaron will send link to QuickBooks online to
Brad.
Upcoming Events
May Series: May 8, 15, 22, 29 at 6:30 PM
2nd Quarter Membership Meeting – Potluck & Social Run:
June 7, 2008 at Lake Crabtree
Adopt a Highway Clean Up: June 21, 2008
RRCA National Convention: Olga Kruger reported that the
final cost is $2,643. All reservations have been made.
22 understudy this year, and prime for race day, RD for Mag Mile next
year.
Membership
Adopt a Highway: Dates for 2008: 6/21; 9/13; 12/20
REI Kids Trail Running Program: Aaron Quick reported
that there are approximately 40 children in the program. Last
separate run is this week. Then the runs are done in conjunction with May Series. Volunteers are still needed.
NCRC Team for Race for the Cure: June 14, 2008. Team
headed by Tammy Crafton. This team is open to everybody;
not just NCRC members. Brad Broyles will make sure this
gets posted to the Yahoo group again. Olga will get merchandise tent set up the event.
Q2 Social Run/Potluck: June 7, 2008 11:00 a.m. Trail run
before the potluck. Olga Kruger to line up speaker (possibly
Performance Chiropractic).
April 2008 Monthly Board Meeting Minutes
April Series: Attendance has been 4/3 (13), 4/10 (36) & 4/17
(36). April 24 is the last of the April Series.
May Series: Starts May 8 in Umstead. Jennifer Frahm is leading the series.
Marketing
Merchandise: Olga Kruger to take over as Merchandise from
Jennifer Ennis.
TAF Summer Series/Monster Dash: Mike Zimmerman
wants to revive Monster Dash in October and the Summer
Continued
Series with the Cameron Village Merchants. He would like
NCRC help with these events. Aaron Quick will meet with
Mike and discuss details and report back at the next Board
meeting.
Photographs at NCRC Races: Olga Kruger has a contact that
has expressed an interest in coming to NCRC races and doing
post race photos. She would give a percentage of the sales
back to NCRC. The decision was that it would be left to each
race director if they wanted to have a photographer present.
The next Board meeting is scheduled for May 19, 2008.
Meeting adjourned at 7:54
2nd Quarter Social and
1,000 Mile Club Run
in Cameron Village
Sunday, June 1, 2008 • 2-4 PM • The Athlete’s Foot • 2035 Cameron Street • Raleigh
Join us for a 3-6 mile run through the beautiful neighborhoods surrounding
Cameron Village. Afterwards, we will reconvene for frosty libations of choice at the
Village Draft House in Cameron Village.
Watch for additional information via the NCRC Yahoo group. (Sign up at http://groups.yahoo.com/group/ncrc/)
This event is sponsored by NCRC and The Athlete’s Foot
June/July 2008
ncroadrunners.org
23
By Rhonda Hampton
March and April were
extremely busy volunteering
months. We had 93 volunteers help at races and club
activities such as “Adopt-AHighway” and the “Kids Trail
Running Program.” I would
like to thank all of our volunteers who helped make these
events successful.
We provided registration and
finish line volunteers for The
Run for the Oaks, our city of
Raleigh community service
commitment. First-time
volunteers Sam Rizk, Teri
Siragusa, Laura Edgerton,
Amber Groves and Chris
Damico joined 27 more
NCRC volunteers who saw
a brisk start to the morning
turn into a beautiful race day.
Two weeks after Run for the
Oaks, volunteers showed up
for two rainy volunteer days
for our NCRC sponsored
Inside Out Sports Classic
½ Marathon and 10K. A
special thank you to firsttime volunteers Tim Hitch,
DeAnn Baucom and their
daughters Anna and Sydney,
John Flynn, Louise Guardino, Amy and James Howard,
Steven Seligman and the 49
experienced volunteers who
endured wind, cold and rain
to help make this premiere
race a success.
Our last race volunteer
opportunity was as course
monitors for the Capital City
Classic. First-time volunteer
Gail Rountree joined 17
dedicated volunteers who
cheered, encouraged, directed
and kept runners safe during
this event’s inaugural running.
Check the volunteer list
and if you were missed for
any volunteer event please
contact me at volunteers@
ncroadrunners.org.
Upcoming volunteer opportunities will include the 2nd
quarter Adopt-a-Highway on
June 21. For the most part
we should have a relatively
quiet race volunteering summer and can get ready for our
NCRC races (Women’s Distance Festival, Mag Mile and
the ATT 10 Miler) later in
the summer and fall. Be sure
to keep an eye on the website
and the NCRC Yahoo Group
for updates on upcoming
events and other volunteering
opportunities. v
NCRC’s Adopt-a-Highway
Next scheduled litter pick up
Saturday, June 21
9:00 AM
Meet in the parking lot at Shelley Lake (Sertoma Center)
Questions? Contact Steve Dezern <[email protected]>
NCRC Volunteer Program Points
VOLUNTEER POINTS (FOR THOSE OVER 5 POINTS)
Joey Anderson(12)
Andrea Bachl(210)
Bruce Bokish(23.5)
Nancy Bokish(16.5)
Laura Boone(6)
Brad Broyles(6)
Tammy Crafton(20)
Bob Dannegger(41)
Steve Dezern(12.5)
Esther Dill (69.5)
Ben Dillon(12.5)
Mark Dowd(55.5)
Terri Dowd(55.5)
Audrey Downing(5.5)
Jennifer Ennis(13.5)
Maragret Fiveash(13)
Jennifer Frahm( 42.5)
Bettie Furr(8.5)
Jennifer Garrison(6.5)
Karin Groden(22.5)
Georgia Hagen(19.5)
Jean Hagen-Johnson(23)
Ken Hamilton(42.5)
Rhonda Hampton(108)
Lena Hollman(11)
Amy Howard(5)
James Howard(5)
Lisa Howell(8.5)
Cathy Ingram(5.5)
Darrow Johnson(18.5)
Donna Kidder(8)
Josh Kohler(7.5)
Olga Kruger(13.5)
Dave Lenat(8.5)
Renee Lee(10)
Rhonda Logan(9)
Laura MacLean(7.5)
Kari Mayhew(26)
Stephanie Neal(15)
Emily Newkirk(28)
Camilla Neilson(19.5)
Sandy Potter(5)
Ryan Poling(6)
Aaron Quick(275.5)
Dave Rouse(77)
Jane Rouse(62)
Steven Seligman(7.5)
Bill Squier(24)
Sally Squier(24)
Mike Waldvogel(241)
Mike Walsh(27)
Anji Wills(13)
Travis Wills(5)
Jim Young(6)
Marjorie Zackheim(18.5)
Adopt - A - Highway
Brad Broyles
Steve Dezern
Jennifer Frahm
Karin Groden
Lena Hollmann
Amy Howard
James Howard
Olga Kruger
Marley Shattuck
Dylan Shattuck
Barbara Stone-Newton
April/May
Newsletter
Andrea Bachl
Bob Dannegger
Esther Dill
Mark Dowd
Jennifer Frahm
Ken Hamilton
Rhonda Hampton
Donna Kidder
Aaron Quick
Amber Groves
Georgia Hagen
Camilla Nielsen
Sarah Place
Val Price
Sam Rizk
Dave Rouse
Teri Siragusa
Bill Squier
Sally Squier
Capital City Classic
Shanaz Carper
Kelli Corkins
Margaret Fiveash
Larry Goding
Rhonda Hampton
Lisa Howell
Erin Kennedy
Norma Lloyd
Rhonda Logan
Dawn Martin
Sarah Place
Aaron Quick
Gail Rountree
Steven Seligman
Ken Hamilton
Mike Waldvogel
Andrea Sinko
Anthony Hamilton
Ryan Poling
Rhonda Hampton
Marjorie Zackheim
Barbara Stone-Newton
Ken Hamilton
Sarah Ryan
Cathie Ingram
Tom Zimmerman
Mike Waldvogel
Camilla Neilsen
Mike Walsh
Run for the Oaks
Judy Kostka
Dave Lenat
Norma Lloyd
Rhonda Logan
Stephanie Neal
Emily Newkirk
Elizabeth Aiken
Shanaz Carper
Tammy Crafton
Chris Damico
Esther Dill
Ben Dillon
Laurie Edgerton
Margaret Fiveash
Gary Franks
Bettie Furr
Larry Goding
Karin Groden
Georgia Hagen
Kids Trail Running Program
Renee Lee
Mike Walsh
Inside Out Sports Classic 1/2 Marathon and 10K
Joey Anderson
Ben Dillon
Rob Hall
Dave Lenat
Jane Rouse
Andrea Bachl
Audrey Downing
Ken Hamilton
Norma Lloyd
Steven Seligman
Minnie Best
Jennifer Ennis
Rhonda Hampton
Laura MacLean
Doro Schmid
Bruce Bokish
Margaret Fiveash
Tim Hitch
Kari Mayhew
Bill Squier
Nancy Bokish
John Flynn
Lena Hollmann
Stephanie Neal
Sally Squier
DeAnn Baucom
Anna Baucomhitch
Sydney Baucomhitch
Andrea Burston
Tammy Crafton
Steve Dezern
Esther Dill
Jennifer Frahm
Bettie Furr
Jennifer Garrison
Karin Groden
Louise Guardino
Georgia Hagen
Jean Hagen-Johnson
Amy Howard
James Howard
Lisa Howell
Alan Hughes
Eric Johnson
Issac Johnson
Renee Lee
Camilla Neilsen
Starr Nicholson
Sandy Potter
Jonathan Quartey
Aaron Quick
Dave Rouse
Anji Wills
Mike Waldvogel
Mike Walsh
Iris Vinegar
Joyce Young
Marjorie Zackheim
June/July 2008
ncroadrunners.org
25
REI Kid’s Trail Running Program
by Ken Hamilton
In April, The REI Kids Trail Running Program took
us out to two great parks, Blue Jay Point and Crabtree.
Despite some ominous weather forecasts and bus
delays, the rains held off at Blue Jay and the kids had a
great time. The park staff at Blue Jay were very helpful.
The put together a map activity for the kids to work
on prior to heading out on the trails. Some of the kids
are pretty fast and NCRC volunteers were moving at a
good pace with them.
26 Part of the run took us on the scenic Falls Lake Trail and
was quite technical in places. The kids handled it very well
and there were only a few minor scrapes. Many thanks
go out to Ryan, Camilla, Renee and Anthony for their
help out at Blue Jay Point. Our visit to Lake Crabtree was
equally fun, albeit a little hot, and Park Superintendent
Drew Cade provided an excellent environmental talk for
the kids. We will hopefully be putting together the second
installment of the kids running program, with a new
group of kids this fall. Details will follow in the next few
months.
Group
Day
Time Place
Runs
Distance
Please verify time and place
with the contact person.
Contact
6:00am
Appleby's -Celebration at
Male and female runners. We go anywhere from 10 –
Six Forks Shopping Center
Karen Hess 722-3139
15 miles, mostly on sidewalks and bike paths/asphalt.
(by Raleigh Running
[email protected]
The pace is between 7:15 and 8:30.
Outﬁtters)
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.
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
Individualized interval workouts. Runners running at
Broughton HS Track 723
least 15 - 20 mpw in 4-5 days recommended before
St. Mary's St. Raleigh
coming to the track workouts.
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
Jane Rouse
11:00 or 12:00 and another group going a little faster [email protected]
or farther with fewer walk breaks.
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]
Saturday
5:30am
Appleby's -Celebration at
Six Forks Shopping Center
(by Raleigh Running
Outﬁtters)
Male and female runners. We go anywhere from 16 –
20 miles (depending on what race you are trainging
Karen Hess 722-3139
for), mostly on sidewalks and bike paths/asphalt. The [email protected]
pace is between 7:15 and 8:30.
6:30am
Umstead State Park
Graylyn Drive Access, off
US 70
Georgia Hagen 787-8087
This group runs 6 - 10 miles on the bridle trail. (Note:
georgia_khagen@yahoo.
parking is permitted only on the west side of Graylyn.)
com
6:30am
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.
8:00am
Center Parking Lot)
We run anywhere from 3 to 7 miles at paces from
10:00 to 12:00, plus walkers. Many of the same
people run at 6:00 am or 6:00 pm Tuesday and
Thursday.
Sunday
Sunday
Tuesday
Saturday
(1st & 3rd
Sat. each
month)
Saturday
(2nd & 4th
Sat. each
month)
Saturday
Patrick 577-7176
[email protected]
Bob Dannegger
[email protected]
Jean Hagen-Johnson
833-0308
Walkers Welcome
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. Walks vary from 2 - 6 miles. Everyone can maintain their own pace.
June/July 2008
ncroadrunners.org
27
April Series Report
By Aaron Quick
Not surprisingly, this year’s April Series was again a success
with the generous support of The Athlete’s Foot – Cameron
Village who supplied our door prizes. A special thanks goes
out to Mike Z. and all the guys and gals over there that
work so hard to keep us moving!!!
frosty libations, some complimentary wings, and a place to
sit our weary legs for post-run refreshment. Be sure to join
us next year for the 3rd installment of the ever-popular April
Series runs!
Outside of the first night’s rainy and chilly weather (which
was consequently very similar to last year’s inaugural run),
no less than 35 runners joined us to conquer the hills between Meredith College and the Art Museum on the Reedy
Creek Greenway.
Of course, Playmakers was on hand afterwards to provide
Sponsored by NCRC & The Athlete’s Foot
The 10th Annual
Inside-Out Sports Classic
10K & Half Marathon
March 30, 2008
June/July 2008
ncroadrunners.org
29
Cameron Village
www.theathletesfootrdu.com
Komen NC Triangle Race for the Cure®
Post-Race Celebration
June 14th • 12 – 7 pm
We will be donating 10% of our sales on June 14th to the
Susan G Komen for the Cure NC Triangle Affiliate.
NIKE+ Van will be on hand to showcase NIKE+ running product.
Trinity Wellness Center will also be on hand for our monthly
Ask the Expert series.
FREE
Pink NIKE Sackpack
With Race for the Cure® Bib Number
And Any Purchase Over $50
While Supplies Last • Valid June 14th Only
Cameron Village
2035 Cameron St • Raleigh, NC 27605
919.828.3487
1,000 Mile Club - 2008
Last
Allen
Anderson
Anderson
Bales
Baucom
Broyles
Calabria
Chandry
Dill
Edgerton
Ennis
Felt
Finnerty
Fisher
Flynn
Frahm
Greene
Grodin
Haag
First
Pamela
Joey
Thomas
William
DeAhn
Brad
Robert
Angela
Esther
Laurie
Jennifer
Ann
Tom
John
John
Jennifer
Paul
Karin
Frank
YTD
Total
313.0
490.6
110.3
114.9
292.0
275.3
519.0
365.1
291.0
377.2
416.3
395.0
507.0
287.0
242.4
558.3
699.0
388.0
740.3
Last
Hall
Hamilton
Hamilton
Hampton
Hatch
Hitch
Hollman
Howard
Huot
Johnson
Kanoy
Kanoy
Karnatz
Karnatz
Kidder
Lee
Lewis
Looper
Martin
First
Robert
Anthony
Ken
Rhonda
Susan
Tim
Lena
James
Heather
Sue
Ray
Sherry
Tom
Sue
Donna
Chris
Clarissa
Lesley
Alexander
YTD
Total
288.0
322.0
291.0
256.0
699.9
324.0
476.0
444.7
243.0
304.0
355.0
659.0
684.0
55.0
299.7
73.7
386.5
114.4
427.2
Last
First
Meigs
Tim
Newkirk
Emily
Paul
Jerry
Petersen
Chuck
Poling
Ryan
Rizk
Sam
Sanfratello
Sal
Sawatzky
David
Sawatzky
Jill
Squier
Bill
Squier
Sally
Stockdale
Roxanne
Stolbach
Mike
Stone-NewtonBarbara
Walsh
Mike
Werner
Frank
Werner
Karla
Wisz
David
Wisz
Kate
YTD
Total
508.0
176.8
228.0
820.0
269.1
432.0
464.0
287.0
329.0
481.7
366.9
164.0
269.9
396.0
349.0
73.2
354.6
449.1
361.1
Monthly totals available at: www.theathletesfootrdu.com
June/July 2008
ncroadrunners.org
31
North Carolina Roadrunners
Club Membership Application
The North Carolina Roadrunners Club was established in 1979 with over 700 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)
32 p
New p Renewal
Name __________________________________________
pF pM
Date of Birth ___________________ Sex
Street ___________________________________________
City/State/Zip ____________________________________
Home Phone ______________ Bus. Phone _____________
Email ___________________________________________
For Family Memberships (please list family member info):
Name __________________________________________
pF pM
Date of Birth ___________________ Sex
Name __________________________________________
pF pM
Date of Birth ___________________ Sex
Name __________________________________________
pF pM
Date of Birth ___________________ Sex
p
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:
North Carolina Roadrunners Club, Raleigh, NC
Club clothing order form
Visit www.ncroadrunners.org/clubclothing.html for the latest appearl.
Short Sleeve Tech shirt Sale $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)
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.
Men’s sizes: M, L, XL, XXL
Order today for your warm season running!
Marathon Gloves - $5
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
White cotton running gloves displays
NCRC’s logo in blue. Sizes Medium
and Large.
DeFeet Socks - $7
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
Long sleeve T-shirt Sale $20
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
c/o Olga Kruger
PO Box 97336, Raleigh, NC 27624-7336
or email: [email protected]
Name
Item
Address
Size
Qty
Amount
City/State/Zip
email or phone # (REQUIRED)
Shipping $3, add $1 for each additional item
Order Total
June/July 2008
ncroadrunners.org
33
NCRC Women’s Beginner
Running Program
Back by Popular Demand!
The NCRC is once again offering their successful Women’s Beginning
Running Program starting July 24, 2008.
• July 24, 2008 first class • Glen Eden Community Center, 1500 Glen Eden Drive, Raleigh
• Registration 6:45 - 7:15 PM
• Presentation 7:15 PM “How to Select the Correct Running Shoe”
July 24, 2008
10-Week Program
$50 members,
$75 non-members (includes
one year NCRC membership)
This 10-week program is designed to introduce and sometimes reintroduce women to the sport of fitness running as a life long activity and to prepare them to participate in a 5k race at their own pace
and injury free. The atmosphere of the program is fun and supportive and encourages camaraderie among women who are interested
in learning the basics of fitness running. The program is designed
and led by experienced women runners who have competed in
everything from 5k races to marathons. Many of the leaders are past
graduates of the class.
$10 price increase after July 17
All levels of beginning
runners are welcome. Come join us!
Questions?
[email protected]
•
•
•
•
•
Participants are divided up into groups and no matter how slow
your pace, you will never have to run alone!
Group runs are held four times a week and take place at Lake
Lynn and Shelley Lake.
Participants have unlimited access to an RRCA certified coach and
personal trainer.
Includes six informational sessions on topics such as how to
select the correct running shoe, injury prevention, nutrition for
runners and running gear and apparel.
The class concludes with a “graduation” dinner on September 25
at a local restaurant and the running of the NCRC Women’s
Distance Festival 5k Race and Walk on September 27 at 8:30 am. Registration:
Fall Race Schedule
September 14, 2008
Magnificent Mile Races
and Fun Runs
2:00 PM
Raleigh, NC
• RRCA Southern Regional 1 Mile
Championship
• USATF NC State 1 Mile
Championship
• Second Empire Grand Prix
Series
Over $3,000 in Cash Prizes
& Awards provided by The
Athlete’s Foot
September 27, 2008
14th Annual
Women’s Distance
Festival 5K
8:30 AM
Halifax Community Center
(same course as Run for the Roses)
Raleigh, NC
October 25, 2008
9:00 AM
American Tobacco Trail
10 Mile
9:00 AM
Wake County ParkWhite Oak Trailhead
Apex, NC
RRCA State Championship Race
Registration and details: www.ncroadrunners.org
June/July 2008
ncroadrunners.org
35
You are invited to NCRC’s Annual
Club Potluck Picnic
Saturday, June 7, 2008
11:00 AM
Lake Crabtree County Park
1400 Aviation Pkwy
Morrisville, NC
White Oak Shelter
A short trail run begins at 11:00 AM, followed by a brief club business meeting. We finish
with a great picnic. Members are asked to bring a dish to share: For last names A-F meat
dish, G-L veggies, M-Q salad, R-Z dessert
Contact Olga Kruger at [email protected]
Running Account
Volume 27, Issue 3
Price included in membership fee.
Running Account is a bimonthly publication for
North Carolina Roadrunners Club members.
P.O. Box 97336 • Raleigh, NC 27624-7336
Nonprofit
US Postage
Paid
Raleigh, NC
Permit No. 1537
Address Service Requested
P.O. Box 97336
Raleigh, NC 27624-7336

2008 Umstead 100 Miler - North Carolina Roadrunners Club

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