2014 Spring Issue - Chambersburg Road Runners Club

CRRC
Tim Fisler
Out ‘N Back
Chambersburg Road Runners Club
Spring Issue 2014
March 8
provided
beautiful
weather for
191 finishers
at the 35th
running of the
Chambersburg Half Marathon.
Chambersburg’s longest-running
race featured runners from as
far away as Las Vegas and San
Antonio. Race director, Mike
Hayduk, and assistants, Pete
Fleury and Chris Monheim,
worked to make the race a
success! CRRC offers a special
thanks to all the volunteers who
aided runners before, during,
and after the race. The 36th
annual Chambersburg Half is
scheduled for March 7, 2015.
Early, discounted registration
information is available at http://
www.chambersburgrrctest.
org/images/2014_crrc_half_
flier_3_11.pdf
Former CRRC president and
founding member, Chuck Lesher
died on March 3, 2014. He
started the Chambersburg Half
Marathon, which began with a
moment of silence in his honor.
Chuck was 93 years old and was
married to his wife, Marion, for
72 years. They had been friends
since 1st grade. The CRRC has
made a memorial contribution
to First Lutheran Church.
His obituary is at http://
www.legacy.com/obituaries/
publicopiniononline/obituary.
aspx?pid=169988497
The Chambersburg Half is the
harbinger of the racing season.
Mark some races on your
calendar and start your training!
See you at the races!
Finish well,
Tim Fisler
http://www.chambersburgrrc.org/
1
CRRC
Out ‘N Back
Chambersburg Road Runners Club
Spencer Dann
Bill Dann, a
local runner
and a CRRC
Board Member, has quite
the running
resume. He
recently qualified for Boston,
has trained with
Mercury Endurance, logs 60 miles a
week and co-directs the Tom Ausherman Summer Runs with Brian
Mount. Many folks would guess
he started training at a young age, a
lifer in the running world. In fact his
real training began in 2008 when his
daughter Carolyn, joined the Junior
High Cross-Country team. She
asked her father to take her to the
Ausherman Series Summer runs. Bill
decided to join in and run while he
was there. He ended up walking half
way through the 2-mile run. This
small beginning set the foundation for
greater distances, faster times and a
life’s passion that has seeped into every
member of his family.
Young Carolyn not only inspired
her father but her younger brother
Spencer. Spencer Dann is a junior
at Chambersburg Area High School
and a member of the school’s track
and field and cross-country teams.
This spring season Spencer will be
competing in the 800m and 1600m
distances. He is also working on the
3200m but it is not his favorite event.
He has had the opportunity to work
with world-class coaches like Chris
Monheim, John Ambrosio and Steve
Spence. Running is a major part of his
young life, logging 30-50 miles a week
plus speed workouts. He explains, “I
run because being healthy and fit is
very important to me.” This seems to
be a theme within the Dann family.
Spencer has
balanced his
passions with
running with
his other interest including music,
astrophysics
and strength
training.
Spencer plays
the drums, piano, guitar and harmonica focusing on music from the 60’s,
70’s and 80’s. His love stems from
their diversity and song writing ability.
His favorite artists are the Beatles and
Billy Joel.
In a time of suppressing technology
demands for work and school, Spencer
steers away from social media. He
does not subscribe to any social media
including Facebook. He finds Facebook and the alike to be a waste of
time. Perhaps this habit frees up his
time to research space, the cosmos and
Einstein’s Theory of Relativity. He is
considering these interests for his life’s
work.
As with many busy families that are
juggling schedules of work, school,
training and extra-curricular activities, the Dann family finds more time
to train together during the summer.
Last summer, Spencer completed
Coach Ambrosio’s 500-mile challenge
in which the athletes log 500 miles
between June 1st and August 31st. On
the last day of the summer, Bill and
Spencer set out to complete the last 7
miles of the 500-mile challenge. The
day was estremely hot, near the upper
90’s, with little shade on the route but
the father and son ticked off the final
miles together.
Training Tips from Spencer: “Run
often but also eat healthy. Listen to
music everyday.”
Training Tips from Bill: “Try interval
workouts on the road. ”
http://www.chambersburgrrc.org/
2
CRRC
Out ‘N Back
Chambersburg Road Runners Club
Chambersburg Half
I now feel kind of silly for going on
and on in the last newsletter about
how special the Chambersburg
Half Marathon is to me.
weekend several club members and
I spent in Florida this winter. (That
actually was the weekend my hip
started hurting.)
Because this year, for the first time
in ages, I ended up not even being
there.
Ron Kelly, Dan Knepper, Tim
Schuler, Matt Elgin and I went to
Pensacola for the Double Bridge
15K -- a scenic, point-to-point race
on Feb. 1 with a sold-out field of
about 2,500 runners. The idea was
to get away, have some laughs, run
a race and drink some beer -- in no
particular order. It was a smashing
success, as we also managed to flex
some Chambersburg muscle a long
way from home.
I can use the excuse that my
boys’ last basketball game of the
season was that morning at the
Hagerstown YMCA. I also can use
the excuse that I’ve been injured.
My right hip hurts.
As I write this, I haven’t run in
about six weeks, and I’m not sure
when I’ll start again. It’s frustrating.
Six weeks off and I hardly even feel
like a runner anymore. In fact, I
almost don’t even feel like running
anymore, or even writing this
piece about running for a running
newsletter.
Running just isn’t as simple as it’s
supposed to be sometimes.
My plan was just to write
something simple about the long
Schuler, Elgin and I swept the top
three Masters spots, as all three
of us were separated by only 11
seconds at the finish. Kelly placed
fifth out of 125 in his age group,
and Knepper switched to the 5K
because he was ailing a bit and
placed third in his age group in
that race. … Then we really cashed
in after Knepper figured out how
to make counterfeit tickets for the
post-race beer.
And the good times continued to
roll.
My hip was just starting to bother
me then, but it didn’t matter
because I was having fun. And it
really shouldn’t matter now because
there’s more fun to be had.
It’s all part of the game. You run
hard, play hard and eventually have
to spend a little time on the DL.
The targets I’m going to put on the
backs of Elgin and Schuler will
help motivate me when I return.
Moving forward is the ticket to
success. And tickets like Knepper’s
help keep it fun.
http://www.chambersburgrrc.org/
3
CRRC
Executing the Proper Taper
Recently at a get together with
many running friends, the topic of
taper came up. I noticed that many
of these people had great training
plans but had little idea what to do
in the last few weeks leading up
to the race to make sure they get
the most out of their body. Tapers,
just like training plans, are going
to be specific to the race distance.
The longer the distance the longer
the taper. I will cover some things
to help you nail down the perfect
taper for your next race no matter
what the distance.
Marathons & Half Marathons
One of the trickiest races to not
only train for but to taper for is
the marathon. It is a race that you
do almost on your redline for 3
plus hours. It is paramount to step
onto the start line as recovered and
rested as possible. Your longest
workout should be 3 weeks out
from race day. You will gradually cut back your weekly mileage
from there each week. Now, where
many people make their mistake is
cutting back both mileage and in-
Out ‘N Back
Chambersburg Road Runners Club
tensity. You should keep the intensity, just increase the rest after the
interval. For most of my runners
and triathletes I coach, I have them
cut back their total mileage by 25%
each week. By race week they are
doing 25-30% of their peak mileage. In addition I will have them
do several short speed sessions like
400s and 800s. I will also have
the athletes do striders after some
easy runs to keep the snap in their
legs and to avoid the stale feeling
leading up to race day. The intensity on the striders should be at a
5k pace or slightly faster with full
rest in between to allow the body
to recover. Remember, this is not a
workout you are doing to gain fitness but maintain fitness.
workouts will be similar to the
training for the longer races with
some modifications. The sessions
will usually include 200s and 400s
or a good ladder set where you
work your way down and finish
hard. One of my favorite tapers is
4 x 400 all out with full recovery
(usually 90 - 120 sec), then 1 min
rest and 8 x 200 hard with full
recovery.
Some of the most common mistakes athletes make is to either do
too much during the taper or do
too little ( cutting everything out
both speed and distance). It is important to remember that no workout done in the last 21 days will
give you a performance boost for
race day, but they can hinder your
5k and 10k Races
performance. It takes 14-21 days
Tapering for 5k and 10k races is a
for your body to get performance
little trickier. If you miss the tagains from a workour. Don’t think
per, you can hold the form for 2-3
that sneaking in one last track sesweeks so you can race again and hit sion 10 days before your big race
your goal. For these race distances, is going to give you a 5 minute
you will want to cut the mileage
PR. It could adversely affect your
back as well. The speed sessions
performance and leave you limping
are going to be much faster. The
home missing your goal.
http://www.chambersburgrrc.org/
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CRRC
Springtime Running:
It has been a long winter for us
here in South Central PA. We
have had a few teaser days and
spring will soon be in full bloom.
With that comes a reprieve from
either running on the treadmill,
cutting back our mileage or for
some of us, not running at all
over the winter. Some of us will
be tempted to head out the door
and go full tilt as if we had been
training hard all winter. That is
a recipe for disaster that can put
you at high risk for injury. So this
Spring, when you head out the
door keep several things in mind.
Begin slowly, at about 25 % of
your peak miles over the previous
running season, and increase 10 %
per week.
Make sure your running sneakers
are of appropriate size and are not
worn out.
Check to see that your running
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Chambersburg Road Runners Club
socks have not become worn or
“holy”
If you have medical issues (heart
disease, diabetes, etc.), check with
your physician to make sure it is
safe to increase your activity level
and how to do so appropriately.
Replace your over the counter
inserts if they are older than 6
months and you ran in them
regularly.
If you were thinking about
changing your sneaker brand/
style, this is the time as you will
be starting out slow and gradually
increasing your mileage.
Make sure you obtain a good
weekly base mileage before adding
speed work or hill work to your
weekly schedule.
Running on a treadmill is easier
than running outside, so you
may need to adjust your pace to
compensate for this.
If you ended the peak running
season injured, have your physician
check you to make sure it is safe to
begin running again.
Returning to your pre-winter
running level without a gradual
transition will put you at a much
higher risk for injury. Some of the
common overuse injuries that can
develop are: plantar fasciitis (heel
pain), Achilles tendinitis, stress
fractures, shin splints, neuromas
(burning pain), pulled muscles,
joint injuries and metatarsalgia
(pain across the ball of the foot).
Caution and common sense will
keep you injury free so you can
enjoy a very welcome spring. Of
course, if you have trained hard
throughout the winter, then enjoy
the freedom of running once again
without layers of clothing.
http://www.chambersburgrrc.org/
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CRRC
I Kneeded Surgery
What was thought to be a
small overuse injury, after three
months of frustration over the
inability to run without pain,
I had knee surgery on March
6th. I went through a host of
diagnoses such as ITB Syndrome,
Patella Tracking, Patella Femoral
Syndrome, Bursitis, Tendonitis,
and a Shifted Femur. After I could
do every motion without pain
EXCEPT run, I just snapped…
I was done with the guessing and
got an MRI. It came back with
an unusual report. I have Patella
Bipartite. My knee cap never
fused into solid bone and there
is a stripe of cartilage causing an
inherent weakness. My knee cap
essentially “fractured” along this
line, leaving me with pain every
step as the muscle and tendon
fibers constantly yanked the bone
apart. I work with the folks at
Ship Physical Therapy. They were
very straight forward with me.
Out ‘N Back
Chambersburg Road Runners Club
It won’t heal. Crap! They got me
an appointment with a surgeon
at Geisinger Medical Center in
Danville, PA the very next day and
surgery was scheduled just a week
later. The surgeon had done this
exact operation on other runners.
Since I was able to get in right
away, there was no more wasted
time… and as you know, runners
are all about time.
who has helped me the past 4
years take my running to the next
level. Speaking of coaches, my
Get Running Coaching Service
has been more rewarding than
I imagined. We have athletes
I am healing, and every day is
ranging from 7th grade track to
one day closer to running again.
masters marathoners. Getting to
To keep me busy, I have enjoyed:
know each individual and design
being back in Franklin County,
a training plan to match their
escaping the Michigan snow,
being the announcer for the PSAC needs, goals, and lifestyle is a
fulfilling experience. We have had
indoor track and field college
the privilege to work with CRRC
championships, had the honor
member, Craig Leisher, who ran
of being inducted into the PIAA
3:23 for the marathon in February,
high school Hall of Fame, was a
guest speaker with my famous dad and 1:37 for 3rd in his ager group
at the Chambersburg Half!
at Messiah College, volunteered
with the Shippensburg Girls On
If you, or a friend, are looking for
The Run program, and visiting
some training guidance for the
with friends and family in
upcoming summer, please contact
between. Though I can’t run yet, I
me!
still get my work in through daily
Website: www.neelyruns.com
trips to Results Fitness to visit
Twitter: @neelyspenceG
my strength coach Doug Lentz
http://www.chambersburgrrc.org/
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CRRC
The Incredible Edible Egg From Fridge to Freeway
Strangely enough, my introduction
of scrambled eggs into our morning
routine came from my determination
to feed my teenage daughter and husband a well balanced healthy breakfast
as they were headed out the door each
morning - and I do mean literally
“heading out the door.” Despite the
fact that as a runner I knew that an
egg sandwich would be a perfect part
of my post-run meal, as a busy mom
I always thought the time and hassle
involved made it easier to opt for a
protein shake. Imagine my surprise
when I found out that I could create a balanced breakfast for four that
included scrambled eggs on a whole
wheat English muffin and a dish of
Out ‘N Back
Chambersburg Road Runners Club
fresh fruit in less than 10 minutes
from fridge to freeway!
Eggs are simple - simple to buy,
simple to make, simple to eat!
-Pick up a couple dozen at your local farmer’s market - North Square
Farmer’s Market will be opening May
24!
-Break 4 - 6 eggs directly into a
lightly oiled (extra virgin olive oil)
heated non-stick frying pan. Cook
over medium heat for 6 - 8 minutes
until cooked through.
-Switch it up occasionally by throwing in peppers, onions, spinach, or
Feta cheese! Enjoy!
Eggs are rich in muscle-friendly
protein, vitamin K (vital for healthy
bones), choline (aids in memory),
lutein (healthy eyes) & vitamin B12
(necessary for energy maintenance)
among other nutritional benefits.
Worried about cholesterol? Know
your body, do your research and, as in
most things, moderation is the key.
As Easter approaches, take advantage
of all those hard boiled eggs (be sure
they are stored properly) to explore
some new recipes! Be creative!
Healthy Egg Salad
4 hard boiled eggs chopped
1/2 avocado chopped
1/4 cup Greek yogurt
2 tablespoons golden raisins
1 teaspoon Dijon mustard
1/4 cup chopped onions
1/4 cup chopped celery
1/2 teaspoon curry
1 teaspoon vinegar
Pepper to taste
Cilantro
Mix all ingredients. Enjoy on a whole
grain wrap, bagel, toasted English
muffin, rice crackers or a bed of Romaine lettuce. Garnish with Cilantro.
Serves 4.
Visit http://www.pinterest.com/eatsleeprungrow/the-incredible-edibleeggand-then-some/ for more information about eggs to include recipes
& natural egg dyes.
http://www.chambersburgrrc.org/
7
CRRC
Out ‘N Back
Chambersburg Road Runners Club
What: Later Daily Morning Run
Where: YMCA, McKinley Street, Chambersburg, PA
Day/Time: Monday thru Friday at 7:45AM
Comment: Meet in lobby; easy run from 4-8 miles depending; call day before to confirm
Contact: Pete Fleury (631) 897-3849
What: Speed Work
Where: Chambersburg YMCA, Chambersburg, PA
Day/Time: Thursday warm up at 5:45AM for session at
6:00AM
Comment: Open to all levels; meet in Chambersburg
YMCA parking lot
Contact: Tim Fisler (717) 496-7431
What: Easy Sunday Morning Run
Where: St. Paul’s United Methodist Church, Norland Avenue, Chambersburg, PA
Day/Time: Sunday at 9:30AM
Comment: Easy run from 5-8 miles depending; call day
before to confirm
Contact: Pete Fleury (631) 897-3849
What: Cumberland Valley Athletic Club Speed Work
Where: Hagerstown Community College, Hagerstown,
MD
Day/Time: Wednesday at 8:30AM
Comment: Open to all levels; led by Mike Spinnler
Contact: Tim Fisler (717) 496-7431
What: Sunday Afternoon Trail Run
Where: Caledonia State Park
Day/Time: Sunday 1:00PM
Comment: Open to all levels; meet at parking area north
of Routes 30 & 233
Contact: Sara Boward (717) 816-8907,
http://www.facebook.com/groups/253343578038380/
What: Sunday Morning Run
Where: Chambersburg Area Middle School South,
Chambersburg, PA
Day/Time: Sunday 7:00AM
Comment: 1-2 hours 8 minute per mile or faster pace
Contact: Tim Fisler (717) 496-7431
http://www.chambersburgrrc.org/
8
CRRC
Out ‘N Back
Chambersburg Road Runners Club
DATE
DAY TIME
EVENT
LOCATION
3/8/2014
Sat
8:30 am
Half Marathon
Chambersburg, PA
860-7636
Hayduk/Fleury 631-897-3849
4/12/2014
Sat
8:30 am
Flannery Pub Half
Mercersburg, PA
Secrest
4/5/2014
5/2/2014
5/3/2014
5/10/2014
5/24/2014
6/3/2014
6/17/2014
7/1/2014
7/12/2014
Sat
Fri
Sat
Sat
Sat
Tue
Tue
Tue
Sat
8:30 am
6:30pm
Martin's Mill 5 Mile
CVAS 5k
10:00 am Breast Care 5K
8:30 am
May Day
7:00 pm
Ausherman SS
9:00 am
7:00 pm
7:00 pm
Tom Shelly 5k
Ausherman SS
Ausherman SS
8:00 am Tim Cook Mile
Greencastle, PA
Chambersburg, PA
Chambersburg, PA
Chambersburg, PA
Chambersburg, PA
Chambersburg, PA
Greencastle, PA
Waynesboro, PA
Chambersburg, PA
POC
PHONE
Secrest
360-7557
Hostetter
263-7675
Monheim
Fisler
Shelly
Fisler
Fisler
Fisler
Monheim
360-7557
496-5654
496-7431
717-262-3922
496-7431
496-7431
496-7431
496-5654
EMAIL
[email protected]
[email protected]
[email protected]
www.cvas-pets.org
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
7/15/2014
Tue
7:00 pm Ausherman SS
8:30 am
Ship Fair 5K
Mercersburg, PA
Fisler
496-7431
[email protected]
7/29/2014
Tue
7:00 pm
Ausherman SS
Shippensburg, PA
Fisler
496-7431
[email protected]
8/9/2014
Sat
8:30 am
Ausherman 5M
Chambersburg, PA
Ausherman
264-1848
[email protected]
7/26/2014
8/2/2014
8/12/2014
8/16/2014
8/23/2014
9/13/2014
9/13/2014
10/4/2014
11/8/2014
11/22/2014
11/27/2014
12/6/2014
Sat
Sat
Tue
Sat
Sat
Sat
Sat
Sat
Sat
Sat
Sat
Sat
8:30 am
7:00 pm
8:00 am
8:30 am
Fred Kaley 5K
Ausherman SS
Gary Brown 5miler
Race for the Nation 5K
10:00 am Carrerra 5K
8:00 am
Mad Anthony Half
9:30 am
Dash for Drew 2M
9:00 am
9:30 am
9:00 am
8:30 am
Harmon 5K
Sophie’s Six 6K
Turkey Trot 5K
Shippensburg, PA
Greencastle, PA
Chambersburg, PA
Williamsport, MD
Chambersburg, PA
Chambersburg, PA
Waynesboro, PA
Chambersburg, PA
Greencastle, PA
Chambersburg, PA
Greencastle, PA
10K Christmas Cash Dash Chambersburg, PA
Kessler
Secrest
Fisler
Spinnler
Pereschuk
Lagiovane
Lehman
Fleury
Taylor
Frey
Secrest
Fisler
264-3775
360-7557
496-7431
301-739-7004
717-830-0051
658-4666
360-4786
631-897-3849
360-4945
262-2012
360-7557
496-7431
http://www.chambersburgrrc.org/
[email protected]
[email protected]
[email protected]
mspinnler@cvac-md-us
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
9
CRRC
Kristen Pixler
Kristen is the
current newsletter
editor for the
CRRC. She has
her Masters of Fine
Arts in Photography from Virginia
Commonwealth University and is an
adjunct professor of design at Harrisburg Area Community College in the
Web Design and Development
Department. She is currently freelancing as a fine and commercial
artist. Kristen is an avid athlete with
varying interest from soccer to yoga
and rock climbing. Running has been
the constant throughout her life and
has raced distances from 5k to marathon.
Andy Mason
Andy is a longtime
running enthusiast
and a racer of all
distances, from 1 to
100 miles. He’s run
2:44 at the Boston
Marathon, 6:34 at
Out ‘N Back
Chambersburg Road Runners Club
the JFK 50 Mile and even once ran a
2:50 marathon on a 200-meter indoor
track. Andy is Assistant Sports Editor
at The Herald-Mail newspaper in
Hagerstown.
Peter Holdaway
Pete is a podiatrist
with special interest in sports medicine. He is board
certified by the
American Board of
Podiatric Surgery
and American Board of Podiatric
Orthopedics and Primary Care.
Member American Diabetes Association. Graduated from the Ohio
College of Podiatric Medicine. Podiatric Surgical residency: Sheehan
Memorial Hospital, Buffalo, NY.
Private practice Chambersburg PA
for the past 20 years.
Rick Meyers
Rick is an ultrarunner and the owner
of The Runner’s
Sole. He was
formerly a Trauma
ICU RN. Rick has
turned his passion of running into his
business. With over 20 years of
medical experience and over 100
running events of various distances,
he provides injury prevention and
running tips to his customers. Rick
also coaches adult and youth runners
to achieve their own running goals.
Despite his busy day, he still finds
time to run over 100 miles per week
and has 10 ultramarathons scheduled
for this year. To contact Rick, email
[email protected] or
to visit the store www.therunnerssole.
com.
Jamie Boward
Jamie is the Owner/ Head Coach of
Mercury Endurance.
He is a USA
Triathlon Level
1 certified coach.
He ran track for the All Marine Track
Team as 5000 meter specialist with a
PR of 15:12. Jamie opened Mercury
Endurance in 2006 and has coached
over 75 athletes world wide.
http://www.chambersburgrrc.org/
10
CRRC
Neely Spence Gracey
A new contributor
to the CRRC
newsletter, Neely is
excited to become
more involved with
the running community. She was
born in Chambersburg and graduated
from Shippensburg University in May
with a degree in human communication and a minor in coaching. Currently, she resides in Michigan, where
she is a professional athlete, running
for Hansons-Brooks Distance Project.
She is currently managing a running
website where she keeps a blog, writes
about recent running events or
activities, and posts interviews with
fellow members of the sport
www.huxleyrunningco.org.
Out ‘N Back
Chambersburg Road Runners Club
Brenda Miller
Brenda received her
certification as a
Holistic Health
Coach from the
Institute for Integrative Nutrition.
She believes in
nourishing the body with whole &
natural foods, healthy relationships,
satisfying career choices and physical
activity in order to create balance. As
a coordinator for the annual women’s
event, Eat Sleep Run Grow, Brenda’s
goal is to share her belief that good
nutrition, fitness and balance will
instill an inner confidence that will
flow over to all areas of life.
http://www.chambersburgrrc.org/
11