September 2015 Gazette
Transcription
September 2015 Gazette
3 SEPTEMBER 2015 FREE Page 2 President’s Post By Ed Corral First and foremost, I would like to recognize Diana and Tim Fitzpatrick for the incredible job they did as the Race Directors of the USATF National 50K Championship this year at the Tamalpa Headlands 50K! Presenting the race in an incredibly exemplary manner, and representing Tamalpa Runners wonderfully. The club volunteers also made the race an unforgettable race for all of the participants, After-race comments spoke highly of both the Fitzpatricks and the volunteers. An event that we Tamalpans can be very proud of. Thank you Tim and Diana and all our volunteers! Tamalpa Runners has been blessed with Race Directors Diana & Tim Fitzpatrick, Dave Ripp (MMDR PAUSATF 10K) and Kenny Grebenstein (PA-USATF Cross Country Tamalpa Challenge “The Johnny”). Kenny will be retiring as the RD after this year, and we are looking for someone to take Kenny’s place. If you are interested, please let me know at [email protected]. You will work with Kenny at this year’s race to ‘learn the ropes’. Every year we have great volunteerism for the club in supporting “The Johnny”; just like all our races. Don’t forget: If you want your Gazettes on-line (softcopy—not printed). Let us know at [email protected] The Board would like to welcome new members ~ August: Keith Duncan, Ron Friedman, Jody Mengarelli, Wynne O’Brien -Persons, Lewis Persons, BZ Petroff, and Marko Trisnohadi Membership Expirations—September: Please renew before your membership expires, we’d like you to stay with us! Florencia Gascon-Amyx, Tim Amyx, Holly Andrew, Jack Bray, Leslie Butterfield, Greg Crespo, Jane Czech, Joseph Czech, Mario Diego, Mike Fanelli, Renay Fanelli, Josh Fryday, Angie Funtanilla, Curtis Havel, Melissa Havel, William Hughes, Heikki Houtari, Gabriel Levine, Kwong Fai Jaonathan Lew, Joseph Lopez, Jerome Lourme, Carrie Medved, Laura O’Shea, Janet Portman, Michael Portman, Laura Richard, Laurie Smith, Allie Jo Stanley, Calvin Stanley, Christopher Stanley, Sara Sudlow, Geoff Vaughn, Janie Vidovich, Mary Vidovich, and Mike Webb. Contact Lillie at [email protected] or go to: http://www.tamalparunners.org/join.php Page 3 Headlands 50K National Championship By John Catts It's hard to believe that the Tamalpa Headlands 50K has been on the exact same course since 1998, even though the start/finish line moved from Rodeo Beach to Santos Meadows in 2011. And that makes Andy Wacker's August 29th course record setting run (3:37:20) all the more impressive. Tim and Diana Fitzpatrick took the helm from the race’s founding fathers (Guy Palmer, Greg Nacco, and Jerry Leith) five years ago. Under Guy, Greg, and Jerry’s leadership, the race had been the National USATF 50K Championship several times. One of Tim and Diana's goals was to again secure 50K National Championship status, and this year their goal was realized. It was a lot of extra work, including the need to raise $5,000 in prize money, but that work paid off by yielding extremely competitive men's and women's fields, with a record 220 finishers, many of whom were Tamalpans. The race started in light drizzle, making for a slippery trail through Pirates Cove, and up onto Wolf Ridge. But the drizzle backed off after a couple hours, the trails dried out, and fortunately for the runners it never got hot. As the final finishers descended Heather Cutoff to Santos Meadows, it was sunny and beautiful. The top six men all broke 4 hours, two others ran 4:01, and the 10th finisher was at 4:10! All top 10 were under 30 years of age, showing our sport has truly evolved. Caitlin Smith won the women's race in 4:30:44, followed by Emily Harrison in 4:35, and Lindsay Tollefson in 4:48. Our own Mark Richtman set a new 60-69 age group record, and Mara Guillemette, Hans Schmid, and Mark McManus won their respective age groups. Spenser Talkington of Mill Valley (16 years old) also set an age group record. Race management went smoothly. We had no severe injuries, no lost runners, and the only runner we know of who went off course stated he just wasn't paying attention. Many thanks to the dozens of Tamalpans who volunteered to make this National Championship race run smoothly. Special thanks to Carl Gottlieb for leading the timing effort, Bruce Linscott for start/finish area work, Tom Lyons for managing Rodeo Beach, Char Bayles and Fred Liebes at Tennessee Valley, Mark and Mary Churchill at Highway 1, Ana Braga and Joaquin Fritz at Cardiac, Kevin and Zaney Rumon for managing Stinson Beach, and Barb Geringer for medical. And thanks to those who helped me mark and sweep, and all the course monitors who kept the runners on track. Page 4 Headlands 50K National Championship Top Male and Female Winners and participating Tamalpans (active members) Place 1 2 3 4 5 6 7 8 9 10 26 27 33 45 47 48 49 52 60 62 64 66 70 4 86 89 92 93 96 97 105 112 118 160 178 179 190 203 213 214 Name Andy Wacker Patrick Smyth David Roche Mario Mendoza Jared Bassett Daniel Metzger Benjamin Stern Chris Vizcaino Paddy O'leary Yew Ferrara Lon Freeman Mark Richtman Levi Webb Daniel Shore Jonathan Bretan Alan Reynolds Mara Snipes Duncan Seay Claire Bernard Ralph Gonzales Aylwin Villanueva Jason Reed Dan Lee Morian Buckley James Morris Jon De St Paer Bradley Fenner John Lundy Gary Wang Jerome Lourme Andy Rochon Julian Youngblood Greg Nacco Hans Schmid Carl Jacob Charles Savage Steve Jaber George Forman Dimitrios Sklavopoulos Mike Webb Sex M M M M M M M M M M M M M M M M F M F M M M M F M M M M M M M M M M M M M M M M Age 26 29 27 29 25 21 24 27 27 28 40 60 33 46 32 51 40 49 24 51 27 36 37 37 66 42 51 52 47 54 41 56 55 75 62 67 63 69 70 66 Time 3:37:20 3:45:18 3:46:18 3:50:09 3:53:13 3:53:32 4:01:19 4:01:24 4:03:34 4:10:04 4:43:21 4:47:35 4:58:43 5:11:33 5:13:24 5:14:05 5:14:11 5:16:31 5:27:49 5:28:50 5:31:02 5:31:37 5:37:35 5:40:46 5:55:02 5:56:20 5:57:31 5:57:38 6:06:27 6:08:24 6:16:22 6:22:53 6:25:22 7:16:20 7:37:48 7:38:19 7:55:56 8:19:06 9:19:38 9:21:03 Page 5 Coach’s Corner The 5K By Kees Tuinzing When I ask runners why they don’t run the 5K more often, the reply is, “It’s only a 5K”. But those 12.5 laps on the track or 3.106 miles on the roads tells coaches - and you, a great deal when assessing the fitness level across a broad spectrum of runners they are working with. The 5K is a test of fitness with peaking of the aerobic (80%) and anaerobic (20%) components. The 5K is similar in effort and time when you’re put on treadmill test where the cardiologist looks for electrical heart problems and to calculate your aerobic capacity - between 12-20 minutes depending on the protocol. A race distance for the novice to world’s elite runners Teaches you how to judge race pace with the 3.1M distance: it’s too far to sprint and too short to run moderately when going for a time: teaches you how to run “on the edge” for those 15-25 minutes without having too much left over at the end. Race 5K’s and you’ll definitely improve your 10K and half marathon times, because 5K race pace develops fitness and accurate pacing. I’ve found that with our groups it’s an accurate predictor for the 10K: double your 5K time, plus a minute and you’ll be quite close to your 10K time. Rather than trying to focus on 10K time only; reduce your 5K time and I can just about guarantee a PR for your 10K. Predicting your 5K potential. If you have a 5K coming up, had no experience with the distance; how can you assess progress? Owen Anderson, Ph.D, publisher of the Running Research Newsletter, provided a handy self-tester for the 5K predictor in the March 1999 issue put together by two researchers in Canada, Charles Babineau and Luc Leger. After a good warm-up, run 3 x 1600 as fast, but evenly as you can, with exactly one minute rest between each 1600. Calculate your average pace per 1600, multiply this pace by 3.125 and that should be within 15 seconds of your impending 5-K time. The researchers found that it predicted better than the VO2 Max test. They also found that 6 x 800 with 30” rest intervals and 12 x 400 with only 15 second rests had strong predictive power, but 1600’s best simulated the 5K event. The 5K racing distance won’t “beat you up” as long distance and ultra runs and require a long recovery. The 5K, and most of the other distance events, require a base of endurance if you’re going to run it for speed. There is a much needed role of running at Zone 2, 120-140 bpm level for a foundation to faster running. Acclimating the body to running at race or threshold pace requires endurance and basic leg conditioning. Before you launch into 5K speed work get in several months of base mileage and rolling terrain running to strengthen the legs with 40 minute runs. Maintaining speed training year round to keep your running mechanics efficient; it doesn’t mean you conduct long arduous speed sessions, but maintain turnover - “quick feet.” It’s about developing the motor learning so you can relax and flow at race pace. Carrying out your speed sessions at 5K pace prepares you for the demands of the 8K, 10K and longer distances and you’re keeping your interval training under control to avoid hamstring and other leg injuries. They will also improve your tempo pace. Coaches, Frank Ruona, myself, and El Presidente, Ed Corral, often keep the workout volume and pacing around the 5K distance; depending what events our runners are getting ready for during different times of the year. But 5K race pace practice helps all your racing. It’s interesting that on an international level, 5K racers, practice the 1500 (metric mile): most are sub 4-minute milers! With the WR at 12:37 it’s almost at 3, 4-minute miles back to back! It’s amazing to me that now with the growing demand of the marathon for basic speed, that the winner of this year’s London Marathon, Eluid Kipchoge, has 3:50 miler speed - and it did come down to a battle over the last mile (4:33) and then last 800 (see YouTube video) Using the track: When you’ve picked your goal pace for the 5K you can zero on the accurate pace on an exact oval - the track. It’s not particularly “fun” to run around in circles, but use the accurate distance to zero on accurate pacing. You should be able to run your 12 x 400 within 1-2 seconds each time. Other intervals to practice: 8 x 600, 6 x 800, 5 x 1000. Example, to break 24:00: repeats at 7:45 for 1600; 5:48 for 1200, 3:52 for 800, 1:56 for 400. After much practice on the track, and you’ve learned to run those 12.5 laps at an even “threshold” pace with a relaxed speed cadence leaving little left to sprint at the end; your 8K, 10K, 15K and half marathon efforts will flow easier with less intensity. So give the 5K it’s just due when you have a chance to run one (we have TCRS 5K too). My favorite major 5K is the Carlsbad 5K in the Spring with its unique course and format and two days of events; in the past our Tamalpa runners have gone down with over 20 runners to participate in this special 5K run and spectator friendly conducted with age and sex group heats; then we all line the course and watch the elite running last. Let’s go for it next year! Page 6 TCRS REPORT – August, Hamilton … By Phil Oreste The August TCRS event was held on the new levee trails in and around Hamilton Landing in Novato. The weather was quite warm and there was still noticeable smoke in the air from the fires up north, but a large group of 110 Tamalpans and guests joined us for the flat and fast course. The course was 4 miles long and started with a winding section around the former military base and Ammo Hill before finishing with a one mile sprint on the newer section of trail. The sprinters were out in full force for this one and as expected, dominated the higher finishing places for both men and women. On the women’s side, Sarah Slaymaker took home her first TCRS title of the year in a time of 25:10 which was thirty seconds ahead of second place finisher Eileen Brennan. Third place went to new TCRS points leader Tamara Gonzalez followed by Nancy Clary and Victoria Buckley who rounded out the top 5 females. The first Super Senior was Maggie Fillmore, the first Veteran was Bridie Dillon and the first Teenager was Victoria Buckley. On the men’s side, the race pace was once again set by Michael Broom who won with a time of 22:20 for his second TCRS victory in a row and third of the year. Second through fifth place were separated by less than 30 seconds with Greg King as runner up followed by Matt LoVetri, Tim Wallen and Jose Lopez in that order. Rob Spinosa finished 17 th and held on to his overall TCRS leader position. The first Super Senior was Roberto Donaire, the first Veteran was Hans Schmid and the first Teenager was P.J. Lynch. All results can be found here: http://www.tamalparunners.org/tcrs_2015_07.php. Congratulations to all who came out to run. If you have any comments or suggestions regarding the TCRS events, please send an email to me at [email protected]. Also, we continue to have our TCRS Battle of the Genders competition between the ladies and the fellas. For the first time this year, the ladies won this one by two points and reduced the men’s lead back down to 8 points based on the age grading for the first seven TCRS events. The ladies now have some momentum and still have a chance to come back in the competition with 3 events still remaining so keep making your presence known at the next events! Our next TCRS event will be on Sunday, September 20th at 9AM in the Terra Linda/Sleep Hollow open space in San Rafael. This course is approximately 4.3 miles long with a long slow climb to the turnaround and then a downhill return to the finish. Details of the distance, course map and parking can be found at: http:// www.tamalparunners.org/2015tcrsschedule.php. As always, many thanks again to our volunteers for putting on a smooth event and see you in September! Page 7 TCRS – August, The stand around part Page 8 TAMLAPA PROUD TCRS – August, The run part Page 9 Helping Where We Can and Getting a Little Exercise as Well! Dipsea Hike for Zero Breast Cancer 2015 September 26, 2015 Hello Dipsea Hike Volunteers, We would like to thank you for your outstanding support of our Dipsea Hike. It's that time of year again and you may have already received a call from us. We will need approximately 30 trail monitors and 9 aid station medical/food service volunteers for Saturday, September 26th. Please sign up using the link below: http://bit.ly/zbcDipseaVolunteer This year, in addition to providing hats, we would also like to give t-shirts to our volunteers. (So when you sign up, there is a question to include your t-shirt size.) If you have any questions, please contact me at [email protected] or Chris at [email protected]. We will be in touch to confirm and instruct you with times and locations. We look forward to seeing you again! Page 10 Where’s Waldo?! By Wim Van Dam This is really my second attempt at writing a Waldo 100k report for the Tamalpa Gazette. My first attempt talked about how hard it was. Camping the night before the event in near-freezing cold, no sleep, a high-altitude course, a lot of climbing, being stung by killer bees, blisters, etc. Then my daughter, Loes, who crewed for me, read the draft and asked me if people reading the Gazette would really be interested in any of this crap. I thought about it for a sec and pushed the reset button. So, here’s my second attempt, courtesy Loes: Waldo is a funky race. I had been reading about it in Ultrarunning Magazine for years and always thought it’d be fun to try it once. Let’s start with Waldo himself. Don’t y’all love those books ? I still do. And I saw a miniature Waldo at the starting line. Waldo Lake was visible only from the two highest peaks we climbed: Mt Fuji (not the Japanese one) and Maiden Peak. Even my pacer, Gerda, my best running buddy and wife for the last 29 years, got to see how impressive Waldo Lake is. Then there are the competitions, such as the “Show me your Waldo” competition, won last year by a runner who gave a performance at each aid station completely dressed up as Bon Jovi. Or the “Wet Waldo” competition, for the fastest runner to also dive into six of the biggest lakes along the course, won by a guy in a skirt. Yep, for real. And then there is the “Find Waldo” competition, for the first runner to see Waldo Lake from the top of the first peak, Mt Fuji (still not the Japanese one). Gary Gellin was up there as one of the first runners, but I don’t know if he was the first one to see the lake. A bit further back behind the leaders, I was having a blast clicking off the miles and the peaks, and unsuccessfully trying to outrun the killer bees (oops, was not going to mention that). Just behind me in the out-n-back, I saw Laura Richards also havin’ a blast. At 7 miles, I handed off my headlight to Laura’s pacer John Edgecomb. I did not meet my crew, Gerda and Loes, until 20 miles into the race. You just won’t believe how satisfying it is to get a fresh supply of your preferred brand of sports-drink, gels, and a sandwich with a thick layer of Nutella. Ah, the pleasures in life. Things got better at 32 miles, where I scored a clean left sock with a fresh layer of Sportshield on my blistering toe. And from 45 miles on, I really felt like I was in runner’s heaven as Gerda started pacing me. It was a blast sharing some of the pristine single track with her and enjoying the views. Even that last climb up Maiden Peak (7818 ft.) seemed a lot flatter than it really was, and the view from the top was priceless (for everything else there’s Mastercard). But to top it off, there was close to 10 miles of downhill. You can ask Mark Richtman how much I love downhills at the end of a race. So I put the pedal to the metal and started running hard, blew straight through the last aid station, and heck, I even lost my pacer on that last downhill (don’t worry, we are still married). Once finished, as icing on the cake, we got to sit down at the post-race banquet, drink coke, and eat a BBQed salmon sandwich, soup, salad, cookies, and fruit. All in the company of Loes and Gerda, Laura, John, Luanne who ran the last miles with a broken collar bone, Stephanie one of my old running friends from Houston, RDs Craig Thornley and Meghan Arbogast, and a few locals like photographer Gary Wang and supporter Steve Itano. Altogether a great one for the memory book. Page 11 Tamalpa 2015 Cross Country Racing Incentive Program The PAUSATF Cross Country season starts on August 22, 2015 and culminates with the PA Championship in Golden Gate Park on November 22, 2015 and the 2015 USATF Club Cross Country Championships, also in Golden Gate Park, on December 12, 2015. Cross country racing on the PA circuit throughout Northern California is as fun as it gets. Tamalpa would love to field teams this year in all age categories with the goal of taking home the most team titles. We have traditionally been the strongest club in cross country. Our large membership allows us the opportunity to have a strong presence and every runner is valued as a team member whether or not they score for the team. Tamalpa wants you to join the fun. We will reimburse runners for the early registration race entry fees as listed below for select PA cross country races. To qualify you must have a current PAUSATF membership with Tamalpa listed as your Club, current Tamalpa Runners, Inc. Club membership and run at least 4 of the 6 focus races. Runners can be reimbursed for all 6 focus races. If you don’t have a Tamalpa racing singlet we will reimburse you for the purchase of your singlet. Reimbursement will be made for running the minimum of 4 races through the maximum of 6 races and your singlet at the conclusion of the race series. Our focus races are: 1. Phil Widener Empire Open August 29, 2015 $15.00 2. Golden Gate September 13, 2015 $20.00 3. Presidio Challenge October 3, 2015 $15.00 4. Matt Yeo Memorial Aggies XC October 24, 2015 $20.00 5. John Lawson Tamalpa Challenge November 1, 2015 $20.00 6. PA Cross Country Championships November 22, 2015 $30.00 There are 4 other races in the series, plus the 2015 USATF Club Cross Country Championships, and we encourage Tamalpa Runners to run these races as well. For details on each race go to http://www.pausatf.org/data/2014/xcgp2014.html. The John Lawson Tamalpa Challenge, certainly the best race in the series, will once again be held at China Camp State Park on Sunday, November 1, 2015. This is a fantastic venue and always a great day. We encourage all Tamalpans to come out to race and/or volunteer to support the club. If you wish to take advantage of this reimbursement program, contact Frank Ruona, Tamalpa Racing Team Coordinator, at [email protected] at the conclusion of the Cross Country Season with a breakdown of your reimbursable racing entry fees at the above rates and Tamalpa racing singlet cost and you will be sent a reimbursement check for these costs. ~~~~ Tamalpa Teams Looking Good After the First Two Cross Country Races The first two Cross Country Races of 2015 were held the last two Saturdays in August at UC Santa Cruz and in Santa Rosa. The Tamalpa Teams represented the Club well as at Santa Cruz the Men’s Seniors, Super-Seniors and Veterans took first place, while the Masters and Senior Women took second place and the Masters Men took fifth place. At the Empire Open in Santa Rosa the Veteran Women took first place; while the Masters Women, Senior Men, Super -Senior Men and Veteran Men took second; the Senior Women and Masters Men took fourth ; and the Open Women took seventh place. After the first two of ten Cross Country Races the Tamalpa Senior Men, Super-Senior Men, Veteran Men and Veteran Women are in first; the Masters Women and Senior Women are in second; the Masters Men are in fourth; and the Open Women are in eighth place. The next cross country race will be the 30th Annual Golden Gate Park Open in San Francisco on 9/13/15. Hopefully we will have a strong Tamalpa Showing at this race. Pictures on following page ~ Page 12 ~~~~ Page 13 PA-USATF 2015 Phil Widener Empire Open - 08.29.2015 Women's Race Place First Name 1 Alexandra 11 Nancy 12 Liz 22 Jen 23 Eileen 31 Beth 33 37 47 69 72 77 86 88 90 96 99 107 111 117 119 121 Nancy Patti Mo Nancy Laurie Katie Karen Mary Danielle Susan Vicki Adele Bridie Eve Katie Mary Last Name Sciocchetti Thomas Gottlieb Wallen Brennan Freedman Age 20 46 40 38 54 47 Time 20:20 21:54 22:01 22:37 22:43 23:04 Simmons Shore Bartley Clary Smith Zelda Corral Wells Herrerias Kreusch Demenno Ho Dillon Pell Martin Aycock 56 49 60 51 54 35 56 60 57 52 55 57 70 78 76 61 23:07 23:28 24:11 25:31 25:43 26:32 27:10 27:16 27:20 28:02 28:51 30:27 31:53 34:26 38:54 46:35 Cross Country Men's Masters Race Place First Name 1 Last Name Age Time Peter Tim MacKenzie Watson 43 18:50 7 50 19:53 12 Wayne Best 47 20:20 13 Tim Wallen 51 20:23 20 Jose Lopez 44 20:44 22 Jose Anguiano 42 20:52 26 Doug Steedman 60 21:11 37 40 Kennedy Laughlin Benter 49 53 22:15 22:29 44 Matt Reese Bruce 55 22:41 45 Roberto Donaire 61 22:51 54 Peter O'Reilly 57 23:32 57 Patricio Salas 47 23:39 65 66 Goldman Hirschberger Schneider 70 63 24:20 24:31 68 Len John Scott 48 24:37 80 Gene French 69 25:59 81 Art Marthinsen 56 25:59 92 Jim Flanigan 66 28:08 97 Mark Moore 56 29:43 104 Elmo Shropshire 78 33:54 106 Julius Schillinger 68 35:26 Beardall 78 46:45 Darryl 111 Men's Open Race Place First Name Last Name Age Time 1 Isaac Chavez 24 16:51 42 Pedro CiFuentes 37 21:32 53 Geremias Ramos 29 24:00 Page 14 Tamalpa July 2015 Track Meet By Frank Ruona Tuesday, July 28, 2015 was a HOT day in San Rafael and the traffic was jammed up getting to the San Rafael High School track. I was worried that we would have a meager turnout for the track meet, but as the start time for the Mile approached a goodly number of runners arrived and we had a well-attended track meet. In the One Mile race Dan Lee was hoping to make improvements in his recent mile performances and he ran a fast first lap while being paced by Malcolm Fearon. As the race progressed however the hot weather slowed his pace and he had to be satisfied with a 5:15.98 winning time, about a second faster than his time in the June Track Meet. Young Stephen Wallace was second in 5:21.33. Tom O’Reilly, at a young 58 years of age, had the highest age graded performance of the race and in the meet with his 5:26.25 finish and a 83.37% Age Grade. The first Female finisher was Danielle Herrerias in 7:18.66. Alejandro Higareda took the lead early in the 400M and led to the finish in a strong 1:01.23 finish. Vera Tyler was the first Female finisher in 1:17.97. 56 year old Christian Oakes had the highest age grade in the race with his 1:06.24. Andy Krone won the 800M for the second month in a row with his 2:42.75. With the heat being what it was his winning time was almost 8 seconds slower than it was in June. Jim Myers, at 66 years of age had the highest age graded finish with his 3:08.85. Alejandro Higareda repeated his 400M win in the 200M with a fast 0:27.98 finish. 52 year old Malcolm Fearon finished second in 0:28.94 and had the highest age graded performance in the race. Sarah Chao was the first Female finisher in 0:36.39. In the 100M race Malcolm Fearon was the first finisher in 0:14.43 and also had the highest age graded performance in the race. Michelle Herrerias was the first Female finisher in 0:18.09. We ran a 3000M in lieu of the 2 Mile this month and Dan Lee repeated his One Mile victory in the 3000M with an 11:32.16 finish. Danielle Herrerias was the first Female finisher and had the highest age graded performance in the race with he 14:21.76. We had a large turnout for the 5000M, which surprised me with the hot weather, as 9 runners ran the 12-1/2 lap race. Andy Valla repeated his 5000M win from the May Track Meet with an 18:47.20, which was about 50 seconds slower than he ran on a cooler day in May. Alyson Barrett Ryan was right on Andy’s heels and was the first Female finisher and had the highest age graded performance in the race with her 19:06.01. Brian McCurdy wins the ironman award for the meet as he ran in 6 races. Tamalpa August 2015 Track Meet Greg King took the lead on the first lap and led all of the way to win the one mile race in 5:27.31. 60 year old Mark Richtm an had the highest age grade in the race with his 5:48.26. Max Herrerias led all of the way in the 400M and ran a very fast 0:54.91 to win the race. Unfortunately Joshua Bornstein, who hoped to give Max some competition, strained his hamstring 100M into the race and had to drop. Vera Tyler was again the first Female finisher this month and lowered her time from 1:17.97 last month to 1:14.80 this month. Dan Lee won the 800M with his 2:27.55 as he out kicked Pedro Cifuentes over the final 200M. 60 year old Ron Maddalena had the highest age grade in the race with his 2:34.66. Max Herrerias repeated his 400M win in the 200M with a fast 0:26.17 finish. In the 100M race Christopher Himmel was the first finisher in 0:14.43 as he edged out 59 year old Paul Herrerias, who had the highest age graded performance in the race with his 0:15.28. Vera Tyler was the first Female finisher in 0:16.48. We ran a 3000M in lieu of the 2 Mile again this month and Greg King repeated his One Mile victory in the 3000M with a 10:33.79 finish. Dan Lee improved his winning time of last month from 11:32.16 to 11:01.72, but had to settle for 2 nd place. Alyson Barrett Ryan was the first Female finisher and had the highest age graded performance in the race with her 11:21.68. Mark Richtman was the winner of the 5000M with an outstanding 18:45.93 and had the highest age graded performance in the meet. Christopher Himmel wins the ironman award for the meet as he ran in 6 races, including a win in the 100M. For July & August: Thanks to Lillie O’Reilly for handling the registration for the meet; Kevin Rumon, Tom O’Reilly, Justine Owen and Lon Freeman for working the finish line timing and placing: and Kent Carlomagno for starting the 100M, 200M, 3000M & 5000M races. The final Tamalpa Track Meet of 2015 will be on Tuesday, September 15, 2015 Page 15 Tamalpa August 2015 Track Meet Results Place Name Age Sex Time Age AG Grade % Place 1 MILE Greg King 31 M 05:27.3 68.34% 6 2 3 Pedro Cifuentes Matt Kennedy 37 49 M M 05:41.3 67.50% 05:42.5 73.71% 7 3 4 Alexandre Saba 34 M 05:46.8 65.23% 8 5 6 Mark Richtman Reese Laughlin 60 53 M M 05:48.3 79.47% 05:53.1 73.86% 1 2 7 David Leipsic 50 M 06:01.6 70.38% 4 8 Christopher Himmel Connaitre Chateaubriant 46 M 06:45.2 60.85% 12 65 M 06:52.7 70.12% 5 10 Kent Carlomagno 58 M 07:14.2 62.64% 11 11 Carl Jacob 12 Dimitris Sklavopoulos 62 70 M M 07:19.4 64.11% 07:58.4 63.58% 9 10 13 Bill Donnelly 65 M 08:07.9 59.32% 13 400 METERS 1 Max Herrerias Age Sex Time Age AG Grade % Place 200 METERS 1 9 Place Name 16 M 00:54.9 82.68% 1 1 Max Herrerias 16 M 00:26.2 77.92% 1 2 Alexandre Saba 34 M 00:31.3 63.48% 4 3 Paul Herrerias 59 M 00:32.9 72.48% 2 4 Christopher Himmel 46 M 00:34.0 64.12% 3 5 Sid Leipsic 14 M 00:34.2 61.81% 5 6 Bill Donnelly 65 M 00:46.9 52.87% 6 100 METERS 1 Christopher Himmel 46 M 00:14.6 73.11% 2 2 Paul Herrerias 59 M 00:15.3 76.09% 1 3 Alexandre Saba 34 M 00:15.7 62.44% 4 4 Vera Tyler 48 F 00:16.5 72.84% 3 5 Sid Leipsic 14 M 00:17.1 61.91% 5 6 Bill Donnelly 65 M 00:21.5 56.05% 6 3000 Meters 2 Sean Crawford 25 M 01:00.0 71.97% 3 1 Greg King 31 M 10:33.8 69.76% 2 3 4 Alexandre Saba Reese Laughlin 34 53 M M 01:08.4 64.59% 01:12.4 69.80% 5 2 Dan Lee 37 M 11:01.7 68.82% 3 4 3 Alyson Barrett Ryan 36 F 11:21.7 74.96% 1 5 Vera Tyler 48 F 01:14.8 76.20% 2 4 Paul Herrerias 59 M 13:25.0 67.37% 4 6 7 Sid Leipsic Devin Stroman 14 34 M M 01:15.8 62.18% 01:19.1 55.84% 6 8 5 Christopher Himmel 46 M 14:39.3 55.43% 5 8 Christopher Himmel 46 M 01:21.7 58.99% 7 65 M 01:43.2 52.84% 9 9 Bill Donnelly 800 METERS 5000 Meters 1 Mark Richtman 60 M 18:45.9 85.09% 2 Sean Crawford 25 M 19:19.0 67.21% 1 4 1 Dan Lee 37 M 02:27.5 70.03% 3 3 Alexandre Saba 34 M 19:28.9 67.73% 3 2 3 Pedro Cifuentes Ron Maddalena 37 60 M M 02:33.3 67.40% 02:34.7 81.64% 4 1 4 Reese Laughlin 53 M 20:13.2 74.66% 2 4 Christian Oakes 57 M 02:36.4 78.77% 2 5 6 David Leipsic Paul Herrerias 50 59 M M 02:55.2 66.40% 03:09.9 65.95% 5 6 7 Devin Stroman 34 M 03:10.2 53.17% 10 8 Christopher Himmel Connaitre Chateaubriant 46 M 03:20.8 55.93% 9 65 M 03:35.0 61.04% 7 65 M 03:48.4 57.46% 8 9 10 Bill Donnelly Tamalpans: Karen Corral, Nancy Clary, Vicki DeMenno, Laurie Smith, and Lisa Hilbert, relaxing at Meeks Bay , Lake Tahoe, after completing the Squaw2Alpine 10K. Page 16 TAMLAPA PROUD Tamalpa Runners will have a booth at the celebration— Join us on Sunday! Page 17 Getting Results! Hamilton Levees, August 16th - Women Place Name 1 Sarah Slaymaker 2 Eileen Brennen 3 Tamara Gonzalez 4 Nancy Clary 5 Victoria Buckley 6 Laurie Smith 7 Sage Mace 8 Katie Zelda 9 Danielle Herrerias 10 Karen Corral 11 Sarah Chao 12 Summer Solomon 13 Bonnie Kirkpatrick 14 Kathleen Stranton 15 Anabela Diaz 16 Vicki DeMenno 17 Michelle Spinosa 18 Paula Glodowski 19 Maggie Fillmore 20 Sharon R, Skorbiansky 21 Hazel Wood 22 Odilia Diaz 23 Lorena Avila 24 Bridie Dillon 25 BZ Petroff 26 Janet Furman 27 Jody Mengarelli 28 Myrna Stevenot 29 Judi Shaffer 30 April Solomon 31 Jane Czech 32 Katie Martin 33 Marjorei Forman 34 Matisse Buckley 35 Moriah Buckley 36 Susan Garnett 37 JoAnne Kambur Age 44 54 55 51 17 54 15 35 57 56 47 13 48 48 37 55 36 43 65 30 64 40 33 70 56 68 54 24 56 46 63 76 62 8 37 77 80 Hamilton Levees, August 16th - Men Place Name 1 Michael Broom 2 Greg King 3 Matt LoVetri 4 Tim Wallen 5 Jose Lopez 6 P.J. Lynch 7 Pedro Cifuentes 8 Eugenio Juarez 9 Jon Schroeder 10 John Lundy 11 Tom O'Reilly 12 Roy Kissin 13 Roberto Donaire 14 Calvin Stanier 15 Bruce Benter 16 Don Lindsey 17 Rob Spinosa 18 Paul Law 19 Brian McCurdy Age 38 31 18 51 44 15 37 35 27 52 58 58 61 15 55 54 45 14 59 Time 25:10:00 25:40:00 28:10:00 28:42:00 29:21:00 29:52:00 30:33:00 30:35:00 30:36:00 30:57:00 31:27:00 31:38:00 32:02:00 32:16:00 32:21:00 32:26:00 32:43:00 33:22:00 34:48:00 34:54:00 35:00:00 37:00:00 37:09:00 38:11:00 39:23:00 39:38:00 40:13:00 40:32:00 40:45:00 42:12:00 43:10:00 43:52:00 45:40:00 46:28:00 46:29:00 53:18:00 63:52:00 Time 22:20:00 22:47:00 23:07:00 23:12:00 23:20:00 23:36:00 23:50:00 23:58:00 24:08:00 24:10:00 24:28:00 24:35:00 24:58:00 25:00:00 25:03:00 25:13:00 25:17:00 25:29:00 25:37:00 Pts 150 149 148 147 146 145 144 143 142 141 140 139 138 137 136 135 134 133 132 131 130 129 128 127 126 125 124 123 122 121 120 119 118 117 116 115 114 Pts 150 149 148 147 146 145 144 143 142 141 140 139 138 137 136 135 134 133 132 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 Jonathan Bretan David Leipsic Joe Ridout Andrew Krone Fausto Vargas Bill Neer Patricio Salas Carson Forter Ed Corral Scott Schneider Billy Hinners Ronald Evans Hans Schmid Mark Stevens Todd Stevenot Lee Shiffman Christian Oakes Ken Grebenstein Paul Weber Howard Solomon Gerald Aganza Steve Derr Kirby Bartlett Ron Smith Christopher Stanley Gary Semling John Blecka Marko Trisnohadi Kent Carlomagno David McCormack Joseph Czech George Frazier Connaitre Chateaubriant Charles Savage Walter Underhill Jim Myers Mark Huffman Dimitris Sklavopoulos Joaquin Fritz Russ Kiernan Bill Donnelly Hunter Valla Andy Valla Owen Fewell Tim Fewell Julius Schillinger Erland Jensen Bruce Cohen Craig Stern Elmo Shropshire Darryl Beardall Phil Phythian Mark Miller Jim Kambur 32 50 46 37 47 56 47 29 58 47 52 56 75 56 52 33 57 62 49 49 47 61 50 62 52 53 61 43 58 70 62 68 65 67 67 66 58 70 62 77 61 7 44 10 39 68 73 52 61 78 78 81 64 82 25:39:00 26:02:00 26:06:00 26:34:00 26:57:00 27:04:00 27:09:00 27:45:00 27:52:00 27:58:00 28:06:00 28:24:00 28:36:00 28:53:00 29:01:00 29:10:00 29:15:00 29:20:00 30:14:00 30:29:00 30:37:00 30:56:00 30:59:00 31:04:00 31:08:00 32:19:00 32:38:00 33:02:00 33:15:00 33:48:00 34:06:00 34:11:00 34:33:00 34:39:00 34:41:00 34:47:00 34:50:00 35:12:00 35:17:00 35:26:00 36:51:00 37:06:00 37:24:00 38:50:00 38:53:00 42:15:00 43:59:00 44:13:00 44:22:00 47:06:00 52:04:00 53:41:00 56:08:00 64:16:00 131 130 129 128 127 126 125 124 123 122 121 120 119 118 117 116 115 114 113 112 111 110 109 108 107 106 105 104 103 102 101 100 99 98 97 96 95 94 93 92 91 90 89 88 87 86 85 84 83 82 81 80 79 78 All results can be found here: http:// tamalparunners.org/tcrs_2015_06.php. Page 18 2015 PA Cross Country Schedule Sun 9/13 Golden Gate Park Sat Garin Park 9/26 Sat 10/03 Presidio Sat 10/10 Folsom - Willow Hills Sat 10/24 Martinez - Aggies Shoreline Sun 11/01 China Camp - Tamalpa Challenge Sun 11/15 Sacramento - Ancil Hoffman Park Sun 11/22 Golden Gate Park Championship 2015 PA Ultra Running Grand Prix Schedule DATE Sept. 12 EVENT/DISTANCE PCTR Headlands 100M LOCATION Rodeo Beach SUR trail PTS 3.3 RACE DIRECTOR/INFO John Brooks - [email protected] www.pctrailruns.com Oct. 10 Dick Collins Fire trails 50M Castro Valley trail 1.6 Julie Fingar - [email protected] 916/765-6021 www.firetrails50.com trail 3.3 Julie Fingar - [email protected] 916/765-6021 http:// www.rio100mile.com Nov. 7 Rio Del Lago 100M** Beal’s Point - Email [email protected] for coupon code * no entry discount for defending Grand Prix champions ** $25 entry discount for defending GP champions 2015 PA/USATF ROAD RACE GRAND PRIX SCHEDULE 1.5 Scoring Divisions All Team Scoring Yes Clarksburg 1.5 All Yes Long Sacramento San Francisco 2 1 All All Yes Only Long None Date Race Location Points 10/18/2015 Humboldt Redwoods Half Marathon Weott 11/8/2015 Clarksburg Country Run Half Marathon 12/6/2015 12/19/2015 California International Marathon Christmas Relays 2015 TCRS Schedule TCRS Date 8 20-Sep 9 18-Oct 10 8-Nov Day Sun Sun Sun Time 9:00A 9:00A 9:00A Location TBD King Mountain Redwood High Length Race Information No race details yet. No race details yet. No race details yet. Series Long DIRECTORY Page 19 Committees Clothing: Liz Shortino [email protected] and Kathleen Helmer [email protected] Communications & Social: Kathy Johnson, [email protected] Membership: Lillie O’Reilly, [email protected] Tamalpa Runners Gazette: [email protected] TCRS Results: Tom O’Reilly, [email protected] Track Meets: Frank Ruona, [email protected] USATF-PA: Frank Ruona, [email protected] Track Coaches San Rafael Track Workout (Tuesday): Frank Ruona, [email protected] Kentfield Track Workout (Thursday): Kees Tuinzing, [email protected] Novato Track Workout (Saturday): Ed Corral, [email protected] Tamalpa Bobcats (youth): Mary Churchill, [email protected] Race Directors Couples Relay: PRESENTLY VACANT Marin Headlands 50K: Tim & Diana Fitzpatrick, [email protected] Marin Memorial Day Races: Dave Ripp, [email protected] Tamalpa Challenge (The Johnny): Ken Grebenstein, [email protected] TCRS: Phil Oreste: [email protected] USATF-PA Race Teams Overall Captain: Frank Ruona, [email protected] Women’s Open: Justine Owen, [email protected] and Michelle Spinosa [email protected] Women’s Masters: Patti Shore, [email protected] and Beth Freedman, [email protected] Women’s Seniors: Liz Shortino [email protected] and Sue Kreusch [email protected] Women’s Super Seniors: Shirley Dahl, [email protected] Women’s Veterans: Susan Garnett, [email protected] Men’s Open & Master’s: Vacant Men’s Seniors: Alan Reynolds [email protected] and Tim Wallen [email protected] Men’s Super Seniors: Frank Ruona, [email protected] Men’s Veterans: Hans Schmid, [email protected] Ultra Runners: Florencia Amyx, [email protected], John Catts [email protected], Tim Fitzpatrick, [email protected] Cross country: Frank Ruona, [email protected] Gazette Advertising and Content Ana Braga-Levaggi [email protected], phone: 415389-0212. Ads, articles, and pictures due by the 18th of the month. Send to [email protected]. PHOTOS PROVIDED BY , CHRIS BLAGG, PHIL ORESTE, LILLIE O’REILLY & DOUG MURDOCH Board of Directors: Officers: Ed Corral President Bill Neer Vice President Rob Spinosa Treasurer Bruce Benter Secretary Board Members: Ana Braga-Levaggi John Catts Mark Churchill Ken Grebenstein Kathleen Helmer Kathy Johnson Lillie O’Reilly Liz Shortino Mark Stevens (pictured above) Tricia Wallace First Class Mail U.S. Postage Paid Novato, CA Permit No. 94 PO Box 4132 San Rafael, CA 94913 Mark Your Calendar Next TCRS: September 20th Sunday, 9:00 AM Terra Linda HAFB, Novato, CA Tamalpan Panya “Pon’ Somnhot ran the Angeles Crest 100 Mile Endurance Run in Southern California: Wrightwood to Altadena (next to Pasadena) in 31:54:09. Above: At mile six along the Pacific Crest Trail Right: At mile 79 at Dead Man's Bench with my pacer/girlfriend Angela Tieri.
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