“The Penguin” encourages NCRC members to

Transcription

February/March 2010
http://www.ncroadrunners.org
Volume 29, Issue 2
Bimonthly publication for NCRC members
RUNNING
account
News
John Bingham/4th Qtr Mtg What Type of Runner 1
7
March Series 26
April Series 26
Volunteer Celebration 27
“The Penguin” encourages NCRC
members to ‘waddle on’
Regular Features
President’s Corner RACE REPORTS:
•Resolution Run •Steamtown Marathon •OBX Half Marathon •San Antonio Marathon •Raven Rock Rumble •Run to Victory Half Training Advice Product Review Group Runs Race Calendar Board Meeting Minutes Member’s Race Results New Members Volunteer Corner Volunteer Points Total 1,000 Mile Club By Chad Austin
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North Carolina Roadrunners Club, Raleigh, NC
30th Anniversary
1979-2009
Voted two
years in a
row by
Road Runners
Club of America
“the best large-club
newsletter in the
southeast.”
Member
Since his columns fi rst appeared in the mid-1990s, thousands of runners have Barely six months into his gotten their start thanks foray into running, John to Bingham’s infl uence. Bingham joined a friend for a Th
ey even call themselves run in downtown Appleton, penguins, identifying with Wis., when he noticed Bingham as back-of-the-pack a strange refl ection in a runners who compete simply storefront window.
for the fun of it.
Th
e image was one of a short, Bingham has taken the fat man wearing black shorts penguin moniker and, well, and a white shirt, waddling run with it.
down the street.
“Th
e penguin character has “I thought, ‘Th
at’s funny,’” become the icon of this Bingham recalls. “He’s generation of runners,” wearing the same clothes I Bingham said. “We didn’t am. With God as my witness, come up with it in some I didn’t think it was me. I focus group. I literally looked like a penguin.”
saw myself in a plate-glass window, and I looked like a Th
e origin of “Th
e Penguin” penguin. It sort of caught on was one of many stories from there.”
Bingham shared with members of the North An admittedly slow runner Carolina Roadrunners Club (Bingham ran his last on Th
ursday, December 7th. marathon in seven hours), Th
e popular Runner’s World talking is about the only columnist and author was a thing that Bingham does fast. special guest speaker at the He speaks with the fervor of club’s fi nal quarterly meeting an evangelist, the humor of a of 2009.
stand-up comedian and the enthusiasm of a motivational speaker. His steady stream of stories and anecdotes are all unifi ed by a message that entertains and inspires. Th
at message is that it’s OK to go slow. “If you came tonight to hear about anaerobic threshold, VO2 max or how to do tempo runs, you’re in the wrong place,” Bingham told club members.
While growing up in an Italian family in Chicago in the 1950s, Bingham says eating was an art form. By the time he was 42 in the fall of 1992, Bingham was 80 pounds overweight and someone who “ate, smoked and drank more than their fair share.” Th
at’s when he decided to take the fi rst steps toward a healthier lifestyle.
His fi rst run lasted all of eight seconds. And he didn’t even make it out of his driveway.
Continued on page 7
North Carolina’s Newest
Marathon Comes to Cary
Sunday, March 21, 2010
Marathon & Half Marathon
7AM Start
USA Baseball/Thomas Brooks Park
Fast and flat course • Ideal Boston qualifier • Cash prize
Both races start from the USA Baseball/Thomas Brooks Park complex
in Cary. The scenic course includes
18 miles of the American Tobacco
Trail for the marathon and 7 miles
for the half with quiet country
roads in western Cary.
Join us for this inaugural event
and run your first or fastest race
in our mild 52 degree average
temperatures!
Register at: www.tobaccoroadmarathon.com
Presented by:
Proceeds go to the
Triangle Rails to Trails Conservancy,
Wounded Warriors Project, and the
American Heart Association
Become a facebook friend of Tobacco Road
RUNNING account page 2
February/March 2010
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10% off all running shoes
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10% off all non-sale items
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RUNNING account page North Carolina Roadrunners Roster
2010
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For more information on vacant positions, please see descriptions in our Help Wanted section on page 6.
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RUNNING account page February/March 2010
2009 PRESIDENT’s Corner
By Brad Broyles
[email protected]
Hello, runners! The year of 2010 is just underway, but there are all kinds of
possibilities for what the New Year can have in store for the North Carolina
Roadrunners Club. Already this year, we have
pulled off another very
successful Resolution Run
5k. More than 300 runners
took part on what turned
out to be a very temperaturefriendly New Year’s Day, and
that doesn’t count the kids
who ran some very spirited
Mini-Resolution runs! The
Resolution Run is a very
important event for the club;
this run has the NCRC as its
beneficiary, so the entry fees
go to the club and allow us
to fund equipment repairs,
storage spaces, postage and
all the little ongoing costs
that the club incurs each
year. The great 2010 turnout
was a great boon to the
club and establishes a great
baseline that we can shoot for
with our upcoming events.
Congratulations to first-time
race director Johanna Outlaw
and her team of volunteers
for putting on a great race!
Speaking of volunteers, that’s
a great way that all of us can
get more involved in 2010!
Every event that the club
puts on, from a race to a club
meeting and even the annual
volunteer party, requires a
team of volunteers to make
it happen. In mathematical
terms, the number of events
the club can do each year
is a direct function of how
many volunteers there are.
Without volunteers, the club
can’t put on our own races
or provide the backbone for
February/March 2010
other big local events where
we participate each year, like
the Run for the Oaks or Run
for Our Heroes. So what can you do in 2010?
Keep an eye out for volunteer
calls and resolve to get
involved! Each race director
or event director will be out
there pleading for volunteers,
so look for a chance to
provide some help and see
an event from a different
point of view! Whether
you’re signing people up on
race morning, welcoming
runners at the finish line or
decorating for a club meeting
or party, it’s an integral part
of what the NCRC does, and
your participation is needed
and wanted.
We’re also trying to make
sure that we provide more
means of communication
so that all club members
can be aware of where they
are needed and how they
can participate, both in
races and by volunteering.
If you’re not checking the
club website, ncroadrunners.
org, each week, you could be
missing out on opportunities
to socialize, run, race and
volunteer! In addition, we’ve
had a discussion forum on
Yahoo! groups for several
years and a lot of information
goes out there, as well as lots
of general discussion and the
always-present requests for
podiatrist suggestions.
Did you know that NCRC
has a Facebook group? It’s
true! Do a search for North
Carolina Roadrunners Club
and you should be able to
find our group page easy. It’s
another place where a lot of
the announcements about
races, runs and social events
get posted, and we leverage
the Facebook events to make
sure that members can see
them on their calendars. Twitter?!? Somebody say
Twitter? Well, our account
is very, very new, but there
is an NCRC account
(ncroadrunners) on Twitter.
Truth be told, we haven’t
tweeted anything yet as
of this writing, but it’s an
important and growing
social media tool, so we
will find a way to make
sure it’s contributing to our
communications channels.
Maybe it can become an
important way to post
updates on race registrations,
last-minute updates on social
events and weather impacts
on local runs. Just like 2010
as a whole, the possibilities
are unlimited!
And while we’re on the
subject of social events,
help us make them more
interesting to you! With a
club of 500-600 members,
we want to have events that
will bring out larger numbers
of our members to socialize
and enjoy the Triangle’s
vibrant running community.
What types of events and
get-togethers do you want to
see the NCRC organizing?
We do have a night with the
Carolina Hurricanes coming
up as I write this, and we’re
hoping for another nonrunning social event in the
summer. But your input is
critical to making sure we’re
doing what the members
want and being active in
the areas that spur the most
interest. So get involved in 2010
with your running club! The
strength and vitality of the
club is in our membership,
so when the membership
is involved more in 2010,
it will make the New Year
better than anything the
board can do on their own.
We want you taking part in
2010!
Run! Have fun!
Continued on page 6
RUNNING account page Have you wanted to give back to the running community? Desired
to share the benefits of running with others? We need you.
NCRC has a strong NEED for folks to volunteer for the race committees. None of these roles take much time or effort, but are incredibly
valuable to the community and the club. Race Committee Members: Run for the Roses, Run for the
Oaks,Run for Our Heros, and Inside-Out Sports Classic.
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.
You can volunteer as little or as much as you can. We
have many levels of tasks that you can take on. This is
a great opportunity to make new friends and use your
talents.
Please contact Brad Broyles, NCRC’s president:
[email protected].
Men and Women’s Racing Captain: Lead NCRC’s competitive racing team. Social Runs: Birthday Run and the Cider & Donuts. Organize club’s social runs throughout the year and in various
venues.
You will change your baby over 8,000 times.
It takes nearly 500 years for a disposable to decompose.
Let your sneakers leave the footprint,
not your diapers.
Members Wanted!
NCRC’s Adopt-a-Highway
Next scheduled litter pick up
The Triangle Diaper Company, LLC
Cloth diaper delivery by the Diapering Doula
Www.trianglediapercompany.com
RUNNING account page Saturday, March 27, 2010
9:00 AM
Meet in the parking lot at Shelley Lake (Sertoma Center)
Questions? Contact Steve Dezern <[email protected]>
February/March 2010
John “The Penguin” Bingham
(continued)
What type of runner are you?
By Chad Austin
Photo Placement
In all his years of observing and writing about running,
author John Bingham told NCRC members in December
that runners can be classified into one of four main categories. Plus, he said, it’s pretty easy to identify which runners
belong in which group if you know what to look for.
OK, now it’s time to be honest with yourself. Use the list
and descriptions below to see if you can determine what
type of runner you are. Don’t know? Then ask your training partner what they think. And see if you can figure out
what category they belong in, as well.
For even more fun, try to categorize random runners at
your next event.
“I went as far as I could go,
and I never got out of sight
of my house,” Bingham said.
“Then I did something that
years later told me I had a
runner’s mentality. When I
got back, I got in my car and
measured how far I had run.”
Bingham increased his
distance a little bit each day.
He worked up to a quarter
mile. In six months, he was
up to three miles, the farthest
distance he thought any
sane person would ever want
to run. Now Bingham has
finished 45 marathons.
Finishing his first race,
however, made Bingham
really feel like a runner,
despite the fact that he
finished dead last and was
still on the course when other
participants were already
headed home.
“When I crossed that
first finish line everything
February/March 2010
changed for me,” Bingham
said. “I started, and I
finished. . . . in the same
day. That’s still my marathon
strategy. Finish the same day
I start.”
Bingham says the personal
validation he felt following
his first race was due to the
fact that he was embraced
and accepted by a running
community that he thought
might shun him because he
was less athletic than they
were. Bingham says his goal
in encouraging others to be
active is to give them the
courage to start, which is also
the title of one of his books.
“What a blessing it is to
me when people tell me
that something I wrote or
something I said gave them
permission to try,” Bingham
says. “The truth is, for a lot
of us, we need someone to
give us that permission.”
Category: REALLY FAST RUNNERS
How to spot them: These are national class runners. They
have a shot at winning major marathons. You know who
they are because you can’t pronounce their names. Plus,
they always dress the same – singlet, shorts and shoes – no
matter what the temperature. The only exception is it’s really cold, then they put on gloves.
Category: PRETTY FAST RUNNERS
How to spot them: These are your local hot shots. They
have a pretty good chance to win a local 5K. They can
pronounce the names of the really fast runners, and they
know all of their stats. The pretty fast runners spend most
of their time psyching each other out. Oh, and the race
they’re running that day is never an actual race. It’s a tuneup for some other race.
Category: KINDA FAST RUNNERS
How to spot them: These are your age-groupers or “trophy
sniffers.” They know what place they’re going to get in a
local race by which cars are in the parking lot. “Bobby’s
here? I got second. Oh, Darrell’s here, too? I got third,
then.” Anything you say to a kinda fast runner turns into
a conversation about running, which continues on and
on about running. “Hey Ed, how’s it going?” “Oh, I had a
great run today….”
Category: PENGUINS
How to spot them: These are the fun people. These are the
back-of-the-pack runners, who are running to enjoy themselves. They are often seen wearing a non-running event Tshirt. So if you want to have fun at a local race, get in the
back and find someone wearing a shirt that says something
like, “Dale Earnhardt is King.” You’ll have a good time
because that person has no idea what they’re getting into.
RUNNING account page 2010 Resolution Run Race Report
By Johanna Outlaw
January 1 marks the fi rst of a new year and it also marked my debut as race director. What better race to direct than the 9th annual Resolution Run 5K and Mini-Resolution Runs held on the Centennial Campus of North Carolina State University. It was great to see so many runners and mini-runners come out to participate in this annual race. 300-plus racers brazed the 40 degree temps making a healthy start to the new year. Th
e turnout was up about 50% from the last year. On-site and packet pick up registration was very high.
5K starting line.
Th
e top male fi nisher was Eric Speer of Durham with a fi nish time of 17:05. Coming in at second place for the men was Dave Max on Goldsboro with a time of 17:22 and in third place was Tim Springfi eld of St. Paul, Minnesota with a time of 18:35
Th
e top female fi nisher was Katie Lackerman of Sanford with a fi nish time of 22:21. Coming in second place for the women was Julia Wragge of Wake Forest with a fi nish time of 22:42 and in third place was Christal Burgess of Raleigh with a fi nish time of 22:57.
Mini-run starting line.
February/March 2010
Steamtown Marathon
By Gary Franks
In the months leading up to the marathon, I spread the word to my fellow runners about the magic of Steamtown. Unfortunately, the typical conversation essentially went like this:
Gary: Hey, do you want to run the Steamtown Marathon with me? This point-to-point course is one of the fastest on the
planet and has a net elevation drop of 950 feet … (the sales pitch continues) …
Random runner: (After contemplating the offer): No, I prefer to run a marathon with a hilly course, a lot of bad roads/trails, a
congested corral system, exposed bridges with a head wind, and unpredictable weather. Preferably, the race would start before
7am so that I will run on less than five hours sleep. I want to ensure that I will run 30 minutes slower than my potential.
Gary: (bewildered): Okay, suit yourself.
So now, at the start line of the 2009 Steamtown Marathon, I
recognize no one and I will have to go it alone. At 8am, and
the race begins. Since the field is less than 2000 runners, there
is no congestion and I complete the first mile in 6:48. The
next 12 miles are all downhill, and I easily maintain a brisk
pace.
During the second half of the course, my pace slows as I have
to skirt around several toxic waste dumps. At least that’s the
popular misconception. Actually, the course provides a lot of
scenery as it winds through quaint towns outside of Scranton.
Runners enjoy the sight of thousands of oak and maple trees
in peak fall colors, as shown in my race photos. (The trendsetters among you will have already seen these photos on my
Facebook page.)
Thanks to a fast course, good weather, and great training
with my fellow runners, I eventually finish with a time of
3:10:23. Woohooo! Let me emphasize that last point again: I
was able to PR thanks to all the support you provided during
our training runs. Sure, I can “go it alone” on marathon day,
but I can’t do that during training.
Hopefully some of you now want to run Steamtown with
me next year. If you need more convincing, perhaps divine
inspiration, consider this: next year’s race is scheduled for
10/10/10! Or, as a dog returns to its vomit, you can continue
to punish yourself on slower courses. Umstead Trail Marathon
March 6th, anyone???
February/March 2010
PS: Steamtown is featured in the following web page about
the fastest marathon courses: http://runningtimes.com/Article.aspx?ArticleID=7842
RUNNING account page OBX Half-Marathon
By Brad Broyles
You never know what kind of weather you’ll get the second Sunday of November on North Carolina’s Outer Banks (OBX), but fortunately this year we were blessed with warm temperatures (getting hot as the day wore on), sunny skies and just enough wind to keep you cooled down. More than 6,500 runners were involved in the weekend’s activities — the marathon, the half, an 8k, and a kid’s fun run. Great turnout — they said it was their largest ever! Th
e last couple of years, the OBX Marathon has embraced the “pirate” theme, with treasure-map medals, pirate-themed aid stations and fi nisher pictures, and this year the “pirate pack” — eye patch, bandana and cowbell — being sold at the expo. Arrgh, indeed!
Th
e marathon and half were point-to-point races, with the half starting around the midway point of the marathon, so that both races fi nished in the same spot. 3,390 fi nished the halfmarathon and 1,815 fi nished the full. For those of us in the half, the starting area was nice and cool, clear but not bad with the sun still low, and just a bit breezy. We were organized into waves by expected pace times and then set off with separate starts about 3-5 minutes apart. I was really looking forward to having a very enjoyable run RUNNING account page 10
November 8, 2009
with no pressure on pace or fi nish times, so I was very glad to fi nally be moving and out on the OBX main drag.
Flat, fl at, fl at. Flat as a board. Flat as a pancake. Th
ere was very little elevation change, as you can imagine if you’ve ever been to OBX. We did a mile or two on the main road, passing the big Jockey’s Ridge sand dunes, and then turned right into a subdivision with some very pretty homes and ran alongside the sound for a while before coming back out to the main road. I ran a great 5k, but it was too fast and I knew I’d be in trouble later on. After another couple of miles we made another turn into one of the subdivisions around Nags Head Golf Links for another tour of nice homes and surprised golfers. When we returned to the main drag, it was just after the halfway mark and, although I had turned a good 10k time, I was way off a reasonable pace and I knew I’d have to reckon with that mistake later on.
Th
ere were lots of spectators out early in the morning to cheer on the runners, from groups that had set up shop in parking lots to cyclists following the course to families sitting out at the end of the driveway having their morning coff ee. One house in particular was all decorated and hosting a “marathon party” with lots of cute signs, lots of noisemakers and music. Someone had set out some Burmashave-style signs telling us about the OBX and giving some bad jokes. Great volunteers everywhere we ran, and very well-organized aid stations and water stops.
A couple more fl at miles down the main drag and we were ready for Th
e Bridge. Th
e Washington-Baum Bridge, which extends from Nags Head to Roanoke Island, is more than a mile long and goes up from 82 feet above the water to 650 feet above the water at a 4% grade. Th
e ten-mile mark is just before the crest of the bridge, and that was about my limit as far as what I could run comfortably. After getting past the downhill side of the bridge, I was satisfi ed to extend my walk breaks and coast the last three miles into Manteo for the fi nish.
Th
e fi nish in “downtown” Manteo was really nice. A lot of the town, plus many, many spectators, came out to cheer the runners down the last mile or so to the fi nish line near what looked to be a local school or park area. After coasting in, I received a very nice halfmarathon fi nish medal, a much-appreciated ice towel — it had gotten steadily warmer as the sun climbed higher in the clear skies — and a nice OBX visor. Lots of food, mylar blankets and drink were available to the fi nishers, and a group of pirates and wenches were available for having fi nisher pictures made. Once you left the runners’ fi nish corral, it was much like a street fair setting, with food vendors, restaurants having sidewalk specials, craft sales, and the like. After enjoying the atmosphere with some other runners from Raleigh, it was on to the shuttle buses and a return trip to the half-marathon starting area — and then on for some well-earned seafood!
I really enjoyed fi nally making it to Dare County for the OBX half-marathon (even if I had originally been shooting for the full marathon). It was great to see other Raleigh runners there in both races, including Rachel, Gary, Lena, Mike, Joey, Lee, Erin, Daniel, Karla and Frank -- and congratulations to Sheila for fi nishing her fi rst half! Hopefully I’ll be back to run OBX many, many more times.
February/March 2010
San Antonio Rock and Roll Marathon
November 15, 2009
By Rob Hall
Th
is was the second year for the San Antonio Rock & Roll Marathon. It was my sixth event in the Elite Racing R&R series for 2009. Th
e race was on Sunday November 15th and I went down alone on Saturday. I went to the expo after getting a rental car. Th
e expo was at the Alamodome and it was easy to fi nd and park ($10). Th
e expo was similar to the other ones and nothing worth remembering occurred. I stayed with some friends in Austin and it took over an hour to get there.
I got up early (4 am) to make the drive to the AT&T center for the free parking and shuttle. I made it just before the 6 am cutoff and the line took a half hour to get on a bus plus another half hour bus ride. I made it just in time for the 7:30 am start, but then it took 35 minutes for my corral to start. Th
e weather was hot (64 F) and humid (95%) at the start. I decided to start out slow and just smell the roses.
not turn up on the picture website. I thought it had about the same terrain as Raleigh with a number of hills. Th
ey had bands and such along the way and a few people out there with beer. Th
e fi nish area had nothing left when I got in past 5 hours as more than 2/3 of the 30,000 plus people do the half and fi nished before me. I was hot (75F with 75% humidity) and dehydrated and had to go to the medical tent to get water and ice. I skipped the free MGD 64 after this one. I was soon on the bus, back in the car, back in the plane, and home that night.
Th
is was my sixth leg in trying to get all of the bling from the Elite Racing series. I should have the Rock For-Titude and Rock Star medals coming to go along with the Silver Note, Gold Note, Triple Crown, 39.3 medal, Grand Slam, Beach to Bell, Dynamic Duet and marathon fi nisher medals for AZM, CMM, SD, Va. Beach, PDR, and SA. My next race will be Th
e course goes in and out of the city and makes a short visit the Las Vegas Marathon in three weeks. I was not able to by the Alamo where you can get a picture taken, but mine did make the trip to San Jose and will miss out on the 26.2, the Rock Legend, and the SJ fi nisher medals.
February/March 2010
Raven Rock Rumble 10-Mile Trail Race
By Brad Broyles and Chad Austin
“It’s not a trail race unless
your feet get wet,” proclaimed Andrew Benbow, the
race director for the Raven
Rock Rumble 10-mile trail
race at Raven Rock State
Park in Harnett County outside Lillington. Benbow had
been talking about the condition of the course, which had
seen significant rain in the
previous week and had to be
repaired somewhat by the
Raven Rock staff in the last
few days before the race. Fortunately, the course was
in excellent condition after
all. Unfortunately, it was still
just as tough, with all kinds
of uphills and downhills and
rocks and roots covered up
with freshly-fallen leaves.
The Rumble, though, has an
excellent reputation among
all kinds of runners as a
well-organized and fun race
to do in its three-year history,
so when we were looking
for an opportunity to do a
race in Harnett County, just
a few minutes to our south,
it was a “natural” choice.
This event, which includes a
5-mile option and a 10-mile
option, is limited to 300
runners because of the size of
the trails — it’s sold out each
year — and benefits both
Special Olympics and the
Friends of Raven Rock State
Park. At first I thought we had
arrived too early, but with
construction of a new Raven
Rock State Park visitors’ center, we had to park remotely
and walk in and out to pick
up our packets and drop
them off back at the car. So
the early arrival worked to
our advantage as we weren’t
rushed to get all the prerace details taken care of.
There was a good crowd of
excited volunteers checking
in runners and assembling a
big supply of food and drink
for us all. The long-sleeved
November 21, 2009
t-shirts were great and
included a big Rumble logo
on the front. Worries about
temperature were unfounded
as well because it was a nice,
clear morning and the temperatures rose pretty quickly
as the sun got higher in the
sky. So the runners wouldn’t
have to wear too many layers
to keep warm before the race
start. Eventually all the 10-milers
were assembled in the street
and sent off by a very weak
air horn down a quarter-mile
or so of road so that we could
spread out before entering
the trails. (The 5-milers had a
separate start and went a dif-
ferent way; the 5-mile route
was the second half of the
10-mile route.) There was a
brief traffic jam entering the
trails, but it only took a few
seconds before we were all
lined up behind each other
headed out down the singletrack. Mercifully, the first couple of
miles were majority downhill, but there were a couple
of sudden twists and rises as
we navigated around trees,
stumps and water. The trails
were very well marked and
maintained with nice bridges
over some of the wetter spots.
continued on page 14
February/March 2010
Run to Victory Half-Marathon
By Brad Broyles
“These are the worst weather
conditions we’ve had,”
shouted Run To Victory
sponsor and NASCAR driver
Kyle Petty before the race,
“but the largest turnout!”
Naturally, that brought a
big cheer from the cold, wet
runners waiting for the green
flag to wave. 449 half-marathoners and
312 5-milers completed
Sunday’s Run to Victory race,
which benefits the Victory
Junction Camp in Randleman, NC in Randolph
County. Randolph County,
which is the home of the
Petty family, is just south
December 13, 2009
of Greensboro. The Petty’s
organized and founded the
Victory Junction Camp,
which helps kids with various chronic medical conditions and serious illnesses, in
memory of their son Adam,
who was killed in a racing
accident years ago. The Run
to Victory is a big fundraiser
and benefit for the camp. This year’s run involved a lot
of friends, including my running buddies Chad, William,
Jennifer, Ann, Karin and my
cousin Ginny. Unfortunately
we got saddled with some
really ugly running weather,
with temperatures in the 30s
at race time, spitting rain
with potential
for showers,
and enough
wind to be
annoying.
We were all
in a good
mood for the
pre-race worship service
in the gym
at Randleman Middle
School, but
once we
started moving outside
for the start, the outside
overhang was the popular
place to be until right before
the start when we finally
moved to the finish line. Kyle
Petty and running personality John Bingham — who
had spoken to the North
Carolina Roadrunners Club
meeting the Thursday before
— welcomed all the runners
and then one of the Victory
Junction campers waved the
green flag to start us all. The first couple of miles were
actually kind of pleasant as
we wound our way through
the city part of Randleman.
It didn’t hurt that the first
mile was mostly downhill,
either. Eventually the 5-milers and the half-marathoners
parted ways, and we were
out in the rural part of the
countryside, with only the
other runners, aid station
volunteers and deputies, and
the occasional house full
of barking dogs to keep us
company. One out-and-back
section in a neighborhood
gave all the half-marathoners
a chance to see most of the
other runners and offer some
encouragement. And it turns
out Randolph County has a
good set of hills, too! The first four miles went by
very quickly, and then we got
into some of the more severe
hills were the runners got
more strung out along the
distance and it seemed to get
longer and longer between
the aid stations, which were
about two miles apart. Some
of the folks I was running
with were very encouraging, and I also tried to keep
up folks’ spirits wherever I
could. There was very good
support from the county’s
sheriff’s department, and
News 14 had a crew out on
the course getting runner
footage wherever they could.
The weather continued to be
a downer as it never really
warmed up much. William
had provided us with garbage
bags for our outside layer
and they were a big help in
keeping the rain off us and
blocking the wind a little
bit. I wanted to shed my
garbage bag after a while, but
I was convinced that if I did
the rain would come down
heavy for sure, so I ended up
wearing it most of the race.
Fortunately I had my Garmin on and was able to keep
track of our progress, which
would have been hard otherwise since the miles weren’t
marked in a big way. continued on page 15
February/March 2010
Raven Rock Rumble Trail Race
(continued)
In the third mile, we ran for awhile along the top of a bluff
where, if you were brave enough to take your eyes off the
trail, there was a very pretty view of the Little River down
and off to your right. Not long after that we were on the Fish
Trap trail, which was basically straight down to the river’s
edge — and right back up the way we came. As steep and
tricky as that section of the trail was, we were rewarded with
a beautiful view of rapids on the Little River right at the turnaround spot. The down-and-up turnaround was also a good
chance to encourage the other runners in our speed group. The rest of the race’s first half was back up to the trails
entrance and back down the road, past the starting area and
a very welcome aid station (thanks for the strong Gatorade)
and then out onto a different section of trails, the 5-mile
loop that the other runners were covering. Again, this section
started with a long downhill stretch, which was very welcome after struggling up from the Fish Traps. It was also a
good chance to see some of the leading 10-mile runners and
trailing 5-milers on their way to the finish line. “Enjoy this
downhill,” one of them offered, “because it’s tough coming
back up.” The second half of the race included more of the rocky,
rooty, leaf-covered trails that we had enjoyed in the first half,
along with some more sudden ups and downs. We had a
couple more of the wet-foot stream crossings that Benbow
had promised up front, but fortunately they weren’t as bad
as he had said. I nearly took a couple of spills in the second
half, and Chad mentioned later that he had also been nearly
caught by a couple of roots. This section of the race also
included a really nice, peaceful stretch along one of the creeks
that fed into Little River and also provided what felt at the
time like a level stretch, although looking at the elevation data
later, it was hard to find any real level spots in the race. Sure enough, we were eventually headed back up the hill
towards the finish area, and that big Finish arch was a very
welcome sight. (I had been running on fumes since about the
8.5-mile mark.) Even though I was one of the last finishers,
there was still a good crowd in the finish area cheering us all
in. 110 runners had finished the 5-miler, and 155 finished
the 10-miler. There was lots of food left for the finishers, but
fluids were running low, so we didn’t stick around long to
check out the awards and prizes for the winners in each distance. That last walk back to the car was tough for a couple of
tired runners, but the drinks waiting for us there were great to
see. We got to socialize with some of the other runners in the
parking area, and then it was back on the road to head back
home. Although the difficulty of the course was the main
topic of the discussion on the way back, we both thought
the Rumble was a very good, if challenging, trail race and we
agreed with the reputation it has as a well-put-together race.
Harnett County is fortunate to have the Raven Rock Rumble,
and hopefully we can return again, too.
In a running rut?
By Esther Dill
Tips to help you get out:
1. Find a new route. Change up your scenery. Run on the many greenways in Wake County, or a park, like Bond Park.
2. Do a new workout. Try adding some “strides” in the middle of your run, or do random intervals, like pick up your pace
at a landmark such as stop sign and run to another stop sign.
3. Try some hill repeats. Find a route that includes a few hills and run up and down a few time before moving on.
4. Play “beat the clock” by running your regular route and note your time at the half-way mark. Then beat that time on your
way back. (Running a negative split.)
5. Find a running buddy. This is the best way to get out of a rut. Being part of a running group like the NCRC adds many
possibilities for running partners and locations. See page 19 for group runs.
February/March 2010
Fortunately, immediately after the fi nish chute we were able to turn right into the camp cafeteria, where it was wonderRaven Rock Rumble Trail Race (continued)
fully warm and they had beef, turkey or 3-bean chili and cornbread for all the runners, along with hot chocolate and Finally, after what seemed like a very long tour of every part various drinks to get us re-heated and re-hydrated. We also of Randolph County, we could see the water tower for Victory got to pick up our checked gear bags and change into the Junction Camp (painted like a hot-air balloon) above the warm, dry clothes we had packed for the post-race. Th
e food treeline. (We had been able to hear the loud fi nish-line music and drink were wonderful, and before too long we were feelat various points along the course, too.) We made a big turn ing just about back to normal temperature and ready for the into the camp and got to see the colorful, welcoming decorashuttle bus ride back to the starting area.
tions that must be a welcome sight for the campers and their families whenever they visit. We made various turns through Everything about the Run to Victory was fi rst-class, from the welcome center and then went down through a tunnel the support of the Petty’s and John Bingham, to the pre-race and back up a hill, and then we could see the main camp area worship service, to the great medals and race shirts, to the ahead of us with all of the fi nish line decorations and celebrafi nish in Victory Junction Camp and the care they took of us tions. It was a great brief downhill, and then we had to go afterwards. Th
is race has a great reputation in its short life, back up again for the “victory circle” around the main camp and with an experience like this it’s easy to see why. Hopearea to the fi nish line, where Kyle Petty and his wife Pattie fully the weather will be a little warmer next time we get to high-fi ved a lot of the fi nishers and where we got our hefty run in Randolph County!
Run to Victory medals with a bas-relief John Bingham penguin on the back. (Kyle Petty autographed some of the fi nishers’ medal ribbons but unfortunately I didn’t get to see him.)
Funny Running Quotes - A Collection of Funny Quotations About Running
Submitted by Esther Dill (Source: www.about.com)
Runners have a unique sense of humor. Get some laughs from these funny running quotes. 1. “Th
e only reason I would take up jogging is so that I could hear heavy breathing again.” - Erma Bombeck
2. “You have to forget your last marathon before you try another. Your mind can’t know what’s coming. “ - Frank Shorter
5. “I don’t think jogging is healthy, especially morning jogging. If morning joggers knew how tempting they looked to morning motorists, they would stay home and do sit-ups.” - Rita Rudner
6. “I believe that the Good Lord gave us a fi nite number of heartbeats and I’m damned if I’m going to use up mine running up and down a street.” - Neil Armstrong
7. “I love running cross country....On a track, I feel like a hamster.” - Robin Williams
3. “If you start to feel good during an ultra, don’t worry, you 8. “I think people can handle 150 to 200 miles a week. But will get over it.” something has to give somewhere. If he’s a student, how’s he - Gene Th ibeault
going to study? He may be at the age of chasing and courtship, and that’s an important form of sport and recreation, 4. “I’m going to go out a winner if I have to fi nd a high too.” school race to win my last race.” - Bill Bowerman
- Johnny Gray
February/March 2010
Training Advice: Barefoot Running
By Bob Dannegger
In last issue’s article I briefly mentioned the subject of barefoot running as an alternative to traditional running shoes.
Barefoot running has become popular lately after the publishing of “Born to Run” by Christopher McDougall. It is
an extremely interesting book that pursues the answer to a
simple question: why does my foot hurt? His theory and one
that I have read before and agree with is that today’s running shoes allow you to land on your heel. As a result many
runners overstride, leading to all sorts of injuries as well as
braking their forward momentum. I highly recommend it for
its entertainment and thought provoking value. In this issue I
will provide additional information about barefoot and nearly
barefoot running.
Like everything else you might be interested in, there is a
diversity of opinion on the merits of unshod running. Much
of that diversity is because scientific research on barefoot
running and the difference between shod and unshod running is still limited, especially from performance and injury
standpoints. There is no scientific evidence that the popular
recommendation to wear a specific type running shoe prevents injury. In a 2008 study Br J Sports Med 2009;43:159162 doi:10.1136/bjsm.2008.046680 the objective was to
determine whether the current practice of prescribing distance
running shoes featuring elevated cushioned heels and pronation control systems tailored to the individual’s foot type
is evidence-based. A search of multiple relevant databases
concluded that no original research that met the study criteria
was identified either directly or via the findings of the six
systematic reviews identified. So is there any scientific research
concluding that running shoes cause injuries?
A recent study in PM&R, the official scientific journal of
the American Academy of Physical Medicine and Rehabilitation (AAPM&R) Volume 1, Issue 12, Pages 1058-1063
(December 2009) was carried out to determine the effect of
modern-day running shoes on lower extremity joint torques
during running. They concluded that increased joint torques
at the hip, knee, and ankle were observed with running shoes
compared with running barefoot. Disproportionately large increases were observed in the hip internal rotation torque and
in the knee flexion and knee varus torques. An average 54%
increase in the hip internal rotation torque, a 36% increase in
knee flexion torque, and a 38% increase in knee varus torque
were measured when running in running shoes compared
with barefoot. The study didn’t determine whether or not the
increased torque led
to injuries, but it’s
highly probable it
eventually would for
many runners.
After all, depending on
where you look,
between 40-60% of
runners are injured every year and something must be causing
it—perhaps all that torque. One potential problem with the
study is that all participants wore the same shoe, but as the
previous study above concluded there is no evidence that it
really matters. If running shoes cause problems or at least don’t seem to
prevent them, what does barefoot running do for you? In a
2009 study in The Journal of Sports Medicine Physical Fitness 2009 Mar;49(1):6-13. titled “Biomechanical and physiological comparison of barefoot and two shod conditions in
experienced barefoot runners” the first aim of this study was
to assess how changes in the mechanical characteristics of the
foot/shoe-ground interface affect spatio-temporal variables,
ground pressure distribution, sagittal plane kinematics, and
running economy in 8 experienced barefoot runners. The
second aim was to assess if a special lightweight shoe (Vibram
Fivefingers) was effective in mimic the experience of barefoot
running.
Compared to the standard shod condition when running
barefoot the athletes landed in more plantarflexion at the
ankle. This caused reduced impact forces and changes in stride
kinematics. In particular, significantly shorter stride length
and contact times and higher stride frequency were observed
(P<0.05). Compared to standard shod condition, V.O(2) and
peak impact forces were significantly lower with Fivefingers
(P<0.05) and much closer to barefoot running. Lower limb
kinematics with Fivefingers was similar to barefoot running
with a foot position which was significantly more plantarflexed than in control shoe (P<0.05). CONCLUSIONS:
The data of this study support the assumption that changes in
the foot-ground interface led to changes in running pattern
in a group of experienced barefoot runners. The Fivefingers
model seems to be effective in imitating the barefoot conditions while providing a small amount of protection.
February/March 2010
Th
e above model is called the KSO and after reading many reviews it and perhaps the Classic model are probably best for running. Th
e main advantage they have over barefoot running is protection from ground objects that may cut your feet. ey are available at Outdoor Provision Company in Raleigh I’ll get back to the Vibram Five fi ngers later but at fi rst glance Th
and Durham http://greatoutdoorprovision.com/search/viit would seem we should all be running barefoot. Are there bram for $85. any problems with running barefoot? Unfortunately yes. Th
ose opposing barefoot running do so for many reasons. In a recent email newsletter from Owen Anderson (former Podiatrists, in general, are some of the more vocal in opposieditor of Running Research News) discussing barefoot runtion to barefoot running. Th
e biggest reason for opposition ning and Vibrams made the comment “there’s really no reason is foot protection. Puncture wounds are the greatest concern for those running without any protective shoe gear. Th
ey also to shell out $80 for a set of Vibrams which probably cost no more than fi ve dollars to make. A pair of good-old fashion point out there are diff erent types of feet. Some people have bedroom slippers will protect the soles of the feet from rocks very high arch feet and some people have very low arch feet. Some foot types may adapt well to barefoot running, but that and glass on one’s favorite running route, and they will also doesn’t mean all foot types will. Th
e mechanics of the foot are be associated with more-plantar-fl exed landings, smaller impact forces, and nicer economy. Plus, the darned things are extremely complicated. Individuals who overpronate (rotate inexpensive. You can get seven pairs of them, one for each day in) and have a fl exible and fl at foot type, typically need a at more supportive shoe and sometimes a custom made orthotic. of the week, for the price of a single set of Five Fingers.” Th
may be a good idea if you can fi nd a pair without heels and Individuals with a very rigid, high arch foot type, place a tremendous amount of pressure on the outside of their feet and will stay on your foot when you run.
may need a shoe or insert to help even this pressure out. Both Although other alternatives to barefoot such as lightweight of these individuals would most likely end up with injuries racers or track shoes exist, they do not have the same foot if they attempted to run barefoot. Of course barefoot proponents would argue that running shoes don’t prevent problems strike characteristics and may not give you the same advantages. If you want to learn more about barefoot running see for many runners with those foot types and may actually http://runningbarefoot.org/. Personally I tried doing most of cause those foot problems. my running in a pair of racing fl ats for about 6 weeks with less than good results. I had always been a mild over-pronaTh
e opponents to barefoot running say that if you aren’t tor and have run with orthotics or stability shoes most of the having any problems with injuries or performance in your current running shoes, don’t change anything. If, on the other time. I actually felt like my left foot wasn’t pronating enough (why is a long story). After the racing fl at experiment I now hand, your feet fall somewhere in between a high and a low arch and you have bought every expensive shoe and insert on feel like my left foot is totally fl at, even with stability shoes or orthotics. I. E. I now overpronate more than ever with my left the market, but continue to get injured, you might consider foot. Obviously N=1 is not a scientifi c controlled study and I trying barefoot running. If barefoot running is something mention it only to urge you to be cautious if you want to try you would like to try, make sure to gradually work into it. barefoot or near barefoot running. Personally I may try and Puncture wounds, scraps, cuts and bruises are likely unless you choose your surface wisely. Start on grass or a soft surface. fi nd a pair of bedroom shoes and work on strengthening my arch and left hip strength and mobility. v
Consider sand at the beach or even going to the track where you can start on the grass and then try the track surface. Start Send your questions or comments to [email protected] or call 872-1461. gradually and slowly.
Training Advice
Vibrams are an alternative to barefoot running. Th
ey look like this: February/March 2010
Keep ‘Em Separated –
The Blister Free Injinji Toe Socks
by James Gerdts
PRODUCT REVIEW
There is nothing more frustrating in a marathon than to have
strong legs and be on-the-mark for nutrition only to have blistered feet slowing you down; when it rains, amplify that times
ten. I have tried everything from no socks to double socks to
Body Glide between the toes to get rid of this problem and
the only thing I have found that works is wearing Injinji toe
socks. Keeping in mind that my feet tend to blister between
the toes, it is easy to see how the simple glove-like socks are an
integral part of my race day strategy. From 5K’s to an Ironman in the rain, my feet stay blister free.
Toe socks may not be for everyone; here are a few things to
consider. Because of the extra material in the sock’s toes, your
http://www.injinji.com
feet may seem wider than usual. This may mean new running shoes with a bigger toe box or even getting shoes that
are a little bigger than you normally wear. Before investing in
new shoes, you may want to just wear the Injinjis around the
house for a week to make sure your toes like being separated.
You might even get adventurous and wear them with your
sandals when you go grocery shopping (nothing says sexy like
toe socks and sandals). Once you determine your toes do not
have separation anxiety, run Forest run.
Pros:
• Blister free toes
• Stylish to wear with sandals
• Blister free toes even in the rain
• Wicking Coolmax material keeps feet comfortable
Cons:
• May require new shoes
• Increases transition times in triathlons
• Limited colors and designs; sizes not marked on the socks
• Top-of-the-sock seam construction needs improvement
• Not for everyone; if spreading your toes for long periods
of time is not comfortable, these socks are not for you. This
might be an issue if you have bunions or very narrow feet.
I have been wearing Injinji toe socks for about a year. The
seams at the tops of a few of my socks have come out affecting only the aesthetics of the footwear. They are the only
socks I wear to run in, even in triathlons where it takes an
extra minute or two to slide them on damp feet. If you get
blisters between your toes when you run, these are the socks
for you.
February/March 2010
NCRC’s
Group Runs
Please verify time and place with the contact person.
Day
Distance
Contact
7:00am
Holly Springs: Somerset
Farm Subdivision
Community Center Parking
Lot
A small group, so far, of mostly men from the
neighborhood and close by. We generally run 6-8
miles out and back on lightly traveled roads and park
path at an easy pace of about 9:00/mile.
Patrick 577-7176
[email protected]
Tuesday
6:00am
Shelley Lake (Sertoma
Center Parking Lot)
We are a consistent group of pre- and postmenopausal women, along with several of
Jean Hagen-Johnson
childbearing age. We meet year-round to run 3-4 miles 833-0308
at a pace of 9:00 - 13:00.
Tuesday
6:00pm
Please email Bob for
meeting location.
Individualized interval workouts. Runners running at
least 15 - 20 mpw in 4-5 days recommended before
coming to the track workouts.
Bob Dannegger
[email protected]
Tuesday
6:00pm
Hardee's parking lot
Spring Forest & Falls of
Neuse
We usually run just over 3 miles, occasionally 4 or 5.
We may break into 2 groups with one group doing
11:00 or 12:00 and another group going a little faster
or farther with fewer walk breaks.
Jane Rouse
[email protected]
Thursday
6:00am
Center Parking Lot)
See Tuesday 6 AM
Jean Hagen-Johnson
833-0308
Thursday
6:00pm
Fleet Feet Store
Ridgewood Shopping
Center, Wade Ave.
See Tuesday 6 PM
Jane Rouse
[email protected]
6:30am
Umstead State Park
Graylyn Drive Access, off
US 70
This group runs 6 - 10+ miles on the bridle trail. (Note: Emily Newkirk 833-4808
parking is permitted only on the west side of Graylyn.) [email protected]
6:30am
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.
Sunday
Time Place
Saturday
(1st & 3rd
Sat. each
month)
Saturday
(2nd & 4th
Sat. each
month)
Walking Group
NCRC is about activity and has both runners and walkers. Although our numbers are small, the walkers are a dedicated and committed
group. Meet every Saturdays at 8:00AM. Walks vary from 2 - 6 miles. Everyone can maintain their own pace.
February/March 2010
NCRC Race Calendar
February 6
Krispy Kreme Challenge 4 Mile Run, 9:00 AM
NCSU Bell Tower, http://www.krispykremechallenge.com
Raleigh, NC
February 7
30th Annual Run for the Roses 5K/1/4 Mile/100 Yd, 2:00 PM
www.ncroadrunners.org, www.active.com (see page 34 for details)
Raleigh, NC
February 13
Myrtle Beach Marathon/Half Marathon, 6:30 AM
www.mbmarathon.com
Myrtle Beach, SC
February 20
Coach Bubba 20K & 4 Mile, 8:00 AM
www.coachbubba.com
Durham, NC
February 20
Law Enforcement Torch Run 5K for Special Olympics, 9:00 AM
www.runnc.com
Raleigh, NC
February 27
March 6
Crystal Coast Half-Marathon, 8:00 AM
www.ncraces.com
Moorehead City, NC
6th Annual Umstead Trail Marathon, 9:00 AM
www.umsteadmarathon.com, www.active.com
Raleigh, NC
March 6 Rumba on the Lumber 5K/1 Mile, 10:00 AM
www.active.com
Lumberton, NC
March 6
Get Your Rear in Gear 5K/Fun Run, 8:30 AM
www.getyourrearingear.com
Raleigh, NC
March 7
St. Patty’s Run Green 8K, 3:00 PM
Moore Square downtown, www.stpattysrungreen.org
Raleigh, NC
March 13
Run for the Oaks 5K/1/4 Mile, 8:30 AM
www.runnc.com, www.active.com
Raleigh, NC
March 20
Bolt for Blue 5K, 9:00 AM
www.runnc.com, www.runnc.com
Raleigh, NC
March 20
Habitat for Humanity Home Run 10K/5K, 8:15 AM
www.habitathomerun.com (see page 36 for details)
Greenville, NC
March 21
Kidney Kare 5K Run/Walk & Kids Kare 1/2 Mile, 8:30 AM
McDougle Middle School, www.active.com
Chapel Hill, NC
Log on to www.ncroadrunners.org for up-to-date race information. Please verify information with race contact, as we try to be accurate, misprints can occur.
February/March 2010
NCRC Race Calendar
March 21
Joggin ‘for your Noggin’ 5K, 8:00 AM
Lake Crabtree County Park, www.active.com
Morrisville, NC
March 21
The Tobacco Road Marathon & Half Marathon, 7:00 AM
www.tobaccoroadmarathon.com (see page 2 for details)
Cary, NC
March 27
Raleigh Rocks Half Marathon & 5K, 8:30 AM
www.ncraces.com
Raleigh, NC
March 27
Great Human Race 2010, 9:30 AM
Durham Bull Athletic Park, www.active.com
Durham, NC
March 27-28
NCRC Umstead 100 Mile Endurance Run, 6:00 AM
www.umstead100.org (see page 35 for volunteer info)
Raleigh, NC
April 10
Cary Road Race 10K/5K/1 Mile Fun Run, 8:30 AM
(see page 37 for details and registration)
Cary, NC
April 10
Greater Goldsboro Road Run 10K/5K/1 Mile, 9:00 AM
www.active.com (see page 36 for details)
Goldsboro, NC
April 10 Tar Heel 10-Miler, Fleet Feet 4-Miler, 7:30 AM
www.tarheel10miler.com
Chapel Hill, NC
April 10
Kay Brewer Memorial cross country 5K, 9:00 AM
Wake Med Soccer Park, www.runnc.com
Cary, NC
April 11
4th Annual Less Fork, More Foot 5K, 9:00 AM
Meredith College, www.runnc.com
Raleigh, NC
April 17
St. Timothy School Spring Sprint 5K, 9:00 AM
www.active.com
Raleigh, NC
April 24
Run for Our Heroes 5K, 9:00 AM
www.runforourheroes.com, www.active.com
Raleigh, NC
April 24
Angels Among Us 5K and Family Fun Walk, 8:00 Am
www.active.com
Durham, NC
April 25
Race of Grace 5K, 4:00 PM
www.raceofgrace.org
Raleigh, NC
To have your race listed, send your event information to [email protected]
February/March 2010
North Carolina Roadrunners Monthly Board Meeting Minutes
November NCRC Board Meeting
November 9, 2009
Present: Brad Broyles, Chris D’Amico, Dave Rouse,
Mike Waldvogel, Lena Hollmann, Jennifer Frahm, John
Richardson
Brad opened the meeting @ 7:02pm
Administrative Matters
• October minutes -Brad called for a motion to
approve. Mike W. made motion to accept; seconded
by Dave Rouse – approved unanimously
• Membership Report (Brad)- we have 461 members
• Financial report Financial Report (Mike W.)
Current finances: Operating Acct: $17,857.27 Race Acct: $31,190.10 MM: $25,002.94
Mike and Brad will work with auditor to finalize our
IRS statement (due November 2009).
• Nominations for the 2010 board are out; vote will
take place at December club meeting.
• Mike W. raised the point that we could have a
number of board members leave after 2010 and need
to plan ahead. We need to refine the timeline of club
activities that occur during the year so we can notify
members in a more timely manner.
• RRCA nominations for various awards are due
by end of December. Brad mentioned several
nomination including newsletter, Browning-Ross.
Web site not eligible because it does not meet all
of the requirements such as a search engine. Brad,
Mike, Dave and Eliane are meeting in December to
discuss overhauling the site.
Events
• ATT-10 miler (Brad) – race was a success.
Comments from runners on improvements needed
– water needed at finish line. Numbers: 414 runners
registered, 319 finish (or showed up). We had a
number of no-shows. We need to request Wake
County allow us to increase cap to 450 so we can be
assured of the maximum allowed.
• Receipts – we should clear about $4,600. Brad
proposed the following donations: RUNNING account page 22
1) Town of Cary - $205 plus free ad for Cary
Road Race 2) White Oak Foundation - $300 3) TRTC - $800 includes donations (mostly from
NCRC not donations) 4) Wake County - $300 Brad made a motion to approve this disbursement. Seconded by Lena. Approved unanimously.
• As an aside, Brad mentioned a request from Mike
Walsh (NC rep for RRCA) for a donation to RRCA’s
“Kids Run the Nation” program. He proposed
$1/runner based on the ATT 10 miler. There was a
discussion about whether it was appropriate for this
request (and the donation) from RRCA to be tied to
a race that RRCA approves as a state championship.
Jennifer recommended that the donation not tied to
the race and that we use $400 from the Operating
Budget (club member dues and other miscellaneous
club income). Brad made the motion to approve
the contribution $400 to support goal of KRTN.
Seconded by Chris D’Amico. Vote was unanimous
in favor of the contribution. Regarding ATT - Brad will be the 2010 RD
• Mike asked for clarification of the 2008 REI grant.
Brad had discussed this with Mike Walsh and
Ken Hamilton. There were problems with low
participation. Mike recommended that we pursue
this again in 2010.
• City of Oaks Marathon wrap-up (Brad) — NCRC
provided volunteers for course and pacers. We
recruited five new members at expo and sold several
shirts. The Pace team led by Charles West was
success. We had three pace groups in marathon
- 310 (10%) signed for pacers. The Tobacco Road
marathon will likely ask for help.
• Club Recognition (Brad) Tuesday (11/10) —
proclamation from Raleigh Mayor Charles Meeker
concerning club’s 30th anniversary. Teri Saylor wrote
an article for the N&O. News14 provided some
coverage.
• Jean Hagen-Johnson will lead her annual social run
day after Thanksgiving at Shelley Lake.
• We will have an Anniversary Run - Omega sports
• 4Q Meeting (11/19) – Brad invited the noted
running author John “The Penguin” Bingham as
February/March 2010
•
•
•
•
•
•
•
•
speaker. Mr. Bingham is passing through Raleigh
on his way to the Run to Victory in Asheboro the
following Sunday. We will use RSVP to see who
is coming to make sure we have space arranged
accordingly. We will also hold the vote for the 2010
board. As in previous years, we will invite members
to share their 2009 accomplishments.
Adopt-A-Highway (Dec. 122th ) —Steve Dezern is
still recruiting volunteers
December – there will not be a board meeting.
Instead we will have the annual Board dinner Friday 12/18; 7:00pm @ Biaggi’s
Resolution Run update – Johanna Outlaw has
reported that shirts have been ordered from BaySix;
some registrations have been received. Everything
else is moving along.
2010 First Quarter Club meeting (Aaron) – Glen
Eden has been reserved for January 28th. Same
format as usual including presentations to 1000
mile club participants by Mike Zimmerman of The
Athlete’s Foot.
2010 Run for the Roses (Dave Rouse) — Has
been working on details. He recommended that we
designate Carolina Canines as the beneficiary. They
have several projects including providing service
dogs for wounded warriors. Board agreed with
recommendation. Mark Dowd will handle the Pump
N Run. The race permit ready. Dave is still looking
for sponsorship money and asked for assistance/
recommendations.
Myrtle Beach Marathon – Brad reported that it is at
75% registration.
Volunteer Dinner - Mike suggested that we target
end of February because there are too many events
in March. 2009 Budget was $5000. Rhonda
Hampton recommended that we apply a sliding
scale for using volunteer points to reduce the cost for
people to attend. Board agreed with that proposal.
Brad mentioned that the RRCA convention is the
last full week of April. Site is in Florida between
Tampa or Orlando. We will send two people (to
be determined). Dave Rouse mentioned that the
Run for Our Heroes the same weekend as the
convention.
February/March 2010
Outreach
• NCRC night at the Hurricanes Cane Saturday
January 16th, Cost $34 for upper deck. Club name
will be flashed on Jumbotron.
• Brad mentioned that we still need to organize
something with Godiva Track Club — Fleet Feet
(Carrboro) has offered to host something involving
NCRC, Godiva & Cardinal Track Club.
• Social run — January 23rd at Omega Sports (North
Hills).
Other issues
Brad noted that Jennifer Frahm and Lena Hollman
will be stepping off the Board at the end of 2009. He
acknowledged their help and contributions throughout
the year with various events and other activities.
Jennifer will be moving to Houston, TX.
Equipment rental policy — still outstanding at this time.
Dave will resend the proposed document to the Board.
We will review who can rent equipment and which
equipment can be rented. Dave recommended against
renting scaffold because of liability issue. Aaron asked if
we should consult Toby (club’s volunteer legal advisor)
about details and clarity of the document and policy.
Meeting adjourned at 8:05pm.
Minutes submitted by M. Waldvogel, Treasurer.
Study: High heels
better than running
shoes
Walking in high heels is easier on
your knees and ankles than jogging
in running shoes, report researchers Monday in the journal PM&R,
and bare feet might be best.
Source: USA Today
To view entire story: http://blogs.usatoday.
com/sciencefair/2010/01/study-highheels-better-than-running-shoes.html
NCRC 4th Quarter Club Meeting
12/10/09
Present: see list
Meeting began at 7:00pm with a welcome by Brad
Broyles, current club President.
Business portion of meeting - 7:20pm
Brad introduced 2009 Board members and various
committee chairs – Lena Hollmann and Jennifer Frahm
are stepping down as Board Members-At-Large.
Since all of those nominees are all filling existing
positions, Brad called for a vote in favor of the entire
slate of nominees. Vote was unanimous by attending
club members.
Brad then introduced our guest speaker – noted runner
and writer, John “The Penguin” Bingham who talked
about how he got into running and then about running
races, health, etc. (See cover story and sidebar on page 7.)
Following Mr. Bingham’s talk, there was a raffle of three
autographed copies of his books. Brad then invited club
members to tell the group about their 2009 running year
and plans for 2010.
Announcements:
Meeting adjourned at 8:30pm.
• 2010 Resolution Run will take place at 9:00am,
Minutes submitted by M. Waldvogel, Treasurer.
January 1st at NCSU’s Centennial Campus. Johanna
Outlaw is this year’s race director.
• NCRC Hockey Night – NCRC will be recognized
on the Jumbotron at the Hurricane’s Game on
Top 25 Marathons Road Races
Saturday, January 16th. There are tickets in the
upper deck available for $34. Please sign up soon.
1. Boston Marathon
• First Quarter Club Meeting for 2010 – Thursday,
2. New York Marathon
3. Honolulu Marathon
January 28th at Glen Eden Pilot Park. Agenda
4. Chicago Marathon
will include presentations to the 1000-mile Club
5. Walt Disney World Marathon
members
6. Rock n’ Roll Marathon
th
• 30 Annual Run for the Roses – Sunday,
7. Maui Marathon
February 8th, Halifax Community Center
Brad introduced Lena Hollmann, RRCA representative and outgoing NCRC Board member.
2010 Board Elections
Brad read the list of nominees:
• President – Brad Broyles
• Vice-President – Aaron Quick
• Secretary – Dave Rouse
• Treasurer – Mike Waldvogel
• Members-At-Large – Chris D’Amico, Karin
Groden, Ken Hamilton, Johanna Outlaw, John
Richardson
8. Marine Corps Marathon
9. Grandma’s Marathon
10. St. George Marathon
11. Houston Marathon
12. Mardi Gras Marathon
13. Napa Valley Marathon
14. Vermont City Marathon
15. National Capital Marathon
16. Philadelphia Marathon
17. Portland Marathon
18. Big Sur International Marathon
19. Seattle Marathon
20. Twin Cities Marathon
21. San Francisco Marathon
22. Myrtle Beach Marathon
23. Grandfather Mountain Marathon
24. Las Vegas International Marathon
25. Atlanta Marathon
February/March 2010
NCRC’s Member Race Results
Don’t see your race result? You can report all your races to Sue Karnatz at [email protected].
ING Philadelphia Distance Run Half Marathon,
9/20/09, Philadelphia, PA
Jeanette Hagood, 2:01
Robert Hall 2:04
Anna's Angels, 9/26/09, Durham
Barbara Latta 1:43:18, 3rd F 60-69
New Hampshire Marathon, 10/3/09, Bristol, NH
Jennifer Frahm 5:05:51
Peak Performance Maine Marathon,
10/4/09, Portland, ME
Triangle Run/Walk for Autism 5K, 10/10/09, Raleigh
Barbara Latta 29:32, 1st F 65-69
Columbus Marathon, 10/16/09, Columbus, OH
James Shaw 3:52:40, PR
City of Oaks Half-Marathon, 11/1/09, Raleigh
Barbara Latta 2:18:08, 1st F 65-69
ING New York City Marathon, 11/1/09, New York, NY
John Flynn 3:32:25, BQ
Pauline Baggarly 4:24:46
Free to Breathe 5K, 11/7/09, Raleigh
Tim Meigs 16:42, 1st M 40-44
Louise Guardino 29:40, 2nd F 65-69
Road to Rolesville 5K, 11/7/09, Rolesville, NC
Val Price 33:19, 1st M 60+
Mountain Masochist Trail Race, 11/7/09, Lynchburg, VA
Jenn Ennis 11:00:09
Jon Hayden 11:56:55, first 50-miler
Outer Banks Marathon, 11/8/09, Kitty Hawk, NC
Tom Karnatz 3:11:45
Karla Werner 4:13:18
Outer Banks Half Marathon, 11/8/09, Kitty Hawk, NC
Gary Franks 1:29:58, PR
Rachel Vidrine 1:58:39, PR
Frank Werner 2:15:01
Brad Broyles 2:40:15
ECU Army ROTC 2009 Wounded Warrior Run,
11/14/09, Greenville, NC
Val Price 53:35, 3rd M 60+
Richmond Half Marathon, 11/14/09, Richmond, VA
Chris Damico 1:48:34
Old Reliable 10K, 11/15/09, Raleigh
Louise Guardino 1:03:21, 1st F 60-69
San Antonio Marathon, 11/15/09, San Antonio, TX
Robert Hall 5:24
Apex Turkey Trot 5K, 11/21/09, Apex, NC
Louise Guardino 29:38, 1st F 65-69
February/March 2010
Raven Rock Rumble 10-mile trail run,
11/21/09, Lillington, NC
4th Annual Goldsboro YMCA Turkey Trot 5K,
11/26/09, Goldsboro, NC
Val Price 31:39, 2nd M 60-64
Jus' Running Turkey Trot 5K, 11/26/09, Asheville, NC
Tim Meigs 16:41, 1st M 40-44
Sports Barn Turkey Trot 8K, 11/26/09, Chattanooga, TN
Brad Broyles 53:32
Ridgewood Turkey Trot 8K, 11/28/09, Raleigh
Jenn Ennis 39:24
Louise Guardino 48:49, 4th F 60-69
Terri Siragusa 54:48, 2nd F 60-64
Esther Dill 54:48
Derby 50K, 11/28/09, Derby, NC
Karla Werner 5:25:32
Joey Anderson 5:25:32
Jingle Bell Run for Arthritis, 12/5/09, Raleigh
Louise Guardino 31:01, 3rd F 60-69
Mistletoe Half Marathon, 12/5/09, Winston-Salem, NC
Ken Hamilton 1:59:22
St. Brendan 5K, 12/5/09, Ormond Beach, FL
Naomi Cline 22:27, PR and 1st F 35-39
Reindeer Dash for Cash, 12/6/09, Greenville, NC
Gary Franks 19:42, PR
Rachel Vidrine (5K) 24:26, PR and 1st F 30-35
Tim Meigs (10-mile) 57:09, PR and 2nd M overall
Sue Karnatz (10-mile) 1:22:50
Palm Beach Half Marathon,
12/6/09, West Palm Beach, FL
James Howard 2:06:39
Amy Howard 2:26:49
Las Vegas Marathon, 12/6/09, Las Vegas, NV
Robert Hall 4:50
St. Michael's School Jolly Elf Trail 5K, 12/12/09, Cary, NC
Louise Guardino 29:46, 1st F 65-69
Active Chatham 5K Reindeer Run, 12/12/09, Pittsboro, NC
Brad Broyles 31:45
Kiawah Island Golf Resort Half Marathon,
12/12/09, Kiawah Island, SC
Penny Ashley-Lawrence 2:00:54
Run to Victory Half-Marathon, 12/13/09, Randleman, NC
Jenn Ennis 1:50:17
Ryan's Reindeer 5K Run, 12/19/09, Fayetteville, NC
Val Price 33:43, 3rd M 60+
NCRC cross country series is back!
March 11, 18, 25 - 6PM
All runs start from the Cary Academy, 1500 N Harrison Ave, Cary, NC
•Relive those great high school days of XC, or create some new memories!
•5K official XC course, but don’t be surprised if we don’t throw in a bit extra for fun
•Week 1: learn the course
•Week 2: crank it up a bit
•Week 3: we’ll pull out the stopwatch and a clipboard, and put on a bit of an old-school style “race” for those
that want to mix it up a bit
•Folks are of course welcome to chill back and run just for fun all of the weeks too - this is a social time!
•Drinks available, maybe food too
•Runs go on rain or shine, except in cases of lightning - hope for some mud!
•Every week a post-run, (non-sponsored) social nearby for those interested
Watch for additional information via the NCRC Yahoo group. Signup at http://groups.yahoo.com/group/ncrc/
2010 April Series – Thursdays in April
4th al
nu
An
April 1, 8, 15, 22 at 6:30 PM
All runs start from All runs start from Playmakers, 3801 Hillsborough St, Raleigh, NC (across from Meredith College, please park in the back)
Sponsored by NCRC and Th
e Athlete’s Foot RDU
• Run the beautiful greenway leading to the NC Museum of Art, including the pedestrian bridge!
• Four run distances – a new one each week. • 5K option available every week also.
• Drinks available, maybe food too, following the run.
• Runs go on rain or shine, except in cases of lightning.
• Every week a post-run social at Playmakers for those interested. (Non-sponsored.)
• Series party after the fi nal run – NCRC buys appetizers!
• Did we mention great door prizes?
Contact Aaron Quick for details, [email protected]
February/March 2010
NCRC’s Awards & Volunteer Appreciation
Date: Saturday, February 27, 2010
Time: 7:00 - 9:00 PM
Location: Raleigh City Museum
Menu: Heavy hors d’oeuvres
Tickets: sliding scale – see below
Every year the North Carolina Roadrunners Club recognizes members who give generously with their time and talents to
make the club as great as it has become. This is also a great social event to share a year’s worth of running stories with
your fellow club members. This event is open to all club members and their guest.
To reserve your place, please return this form with your payment or see the Celebration link at www.ncroadrunners.org
for on-line registration and payment by FEBRUARY 12, 2010. Space is limited and reservations are on a first-come basis.
Name:
Address:
City/State/Zip
Phone:
Email:
Admission charge: $30 per person (no volunteer hours)
$20 per person (1-9 volunteer hours)
$15 per person (10-19 volunteer hours)
Volunteers with 20+ hours admitted free of charge.
Volunteers with 40+ hours admitted free of charge, plus one free guest.
Mail this form with your check payable to NCRC to:
North Carolina Roadrunners Club
P.O. Box 97336
ATTN: Volunteer Celebration
Number attending:
Tickets purchased:
Amount encosed:
2009 Final Volunteer Points are listed on page 29, please verify your points before you order your tickets.
For additional information, contact Rhonda Hampton 919-801-6153, [email protected].
February/March 2010
By Rhonda Hampton
Quote of the Month: “I look forward to doing lots of volunteering in 2010.” – Pauline Baggerly
Here is hoping that your New Year is going well and that at least one of your resolutions for the New Year align with the Quote of the Month. Th
e last volunteer opportunity of 2009 and the fi rst volunteer opportunity of 2010 occurred since the last newsletter. Th
anks to all who turned out for the 4th quarter Adopt-a-Highway. I would like to give a special thank you to Amy and James Howard and Barbara Stone-Newton who helped with 3 of the 4 quarter pick ups this year and to Steve Dezern, our AAH coordinator, who has not missed an AAH in three years. Go Steve and thank you!
As it has been for the past nine years, our fi rst volunteer opportunity for 2010 was the Resolution Run 5K. We had a skeleton volunteer crew that braved cold, but clear weather to take care of all the runners. Many of these volunteers started with set up and did not leave until clean was complete, while others helped before the race, ran the race and then helped with clean. Th
ank you to the dedicated, veteran and new volunteers that turned out to start the New Year volunteering.
Our Volunteer Appreciation Celebration will be February 27, 2010, so mark your calendars and check your volunteer points in this newsletter. As in the past volunteers with 20 or more points will receive a free ticket and a written invitation to the Celebration and volunteers with 40 or more points can bring a guest or receive a special gift. New this year: If you have 119 volunteer points reduced ticket prices (scaled by number of points) will be available. Check the NCRC website and this newsletter for more information.
Upcoming volunteer opportunities include 1st Quarter Adopt a highway, Run for the Roses 5K, Run for the Oaks 5K (March), Run for Our Heroes 5K (April), Th
e Capital City Classic (May) and the Inside Out Sports Half Classic (May). If you would like to help with any of these races email me at [email protected] or call me at 919-8016153. Be sure to check out the Help Wanted section of the news letter for volunteer opportunities and keep an eye on the website and the NCRC Yahoo Group for updates on other upcoming events. You still have time to sing up to volunteer for the NCRC members’ favorite non-NCRC event: Th
e Umstead 100 Mile Endurance Run, held in Umstead Park on March 27 and 28. Please visit www.Umstead100.org and sign up for one (or more) of the volunteer opportunities. If you were missed for any volunteer event please contact me at volunteers@
ncroadrunners.org.
Welcome New Members
New Members
(October and November)
Erin Babin (Clayton)
Tess Bassford (Raleigh)
Sheri Burnsed (Morrisville)
Candace Cecconi (Raleigh)
Christie Chronister (Wake Forest)
Eddie Clifton (Raleigh)
Brian Dawson (Winterville)
Gary Dickens (Apex)
Raymond Dobson (Durham)
Anjela Dukes (Raleigh)
Brenda Fletcher (Morrisville)
James Gerdts (Raleigh)
Peggy Hoffert (Cary)
Chad Kufen (Raleigh)
Andy Lee (Chapel Hill)
Thomas Moran (Raleigh)
Ernestine Parker (Raleigh)
Scott Peter (Winterville)
Valeria Pipolo (Raleigh)
Ellin Porterfield (Raleigh)
Sammy Robinson (Cary)
Rebecca Sitton (Smithfield)
Renee Weaver (Raleigh)
Anniversary Members
(February and March)
Tammy Crafton - 5 years
Esther Dill - 10 years! Congrats!
February/March 2010
NCRC Volunteer Program Points
2009 FINAL VOLUNTEER POINTS (FOR THOSE OVER 5 POINTS)
Blanca Akers(20.5)
Charles Akers(13.5)
Joey Anderson(37)
Sudhir Arya (7)
Erik Barrie(5)
Jodie Belk(15)
Jim Belt(10)
Kim Beverley(13.5)
Vickie Blatt(16)
Bruce Bokish(32)
Nancy Bokish(12.5)
McLean Bradshaw(6)
Brad Broyles(548)
Allen Brunner(13)
Anne Burke(7)
Evelyn Bussel(16)
Shanaz Carper(12)
Peter Christian(6)
Megan Clement(11)
Naomi Cline(20)
Bev Cooper(12)
Tammy Crafton(20)
Chris Damico(49)
Bob Dannegger(110)
Steve Dezern(28)
Esther Dill(181.5)
Ben Dillon(34)
Linda Dillon(20)
Mark Dowd(63)
Terri Dowd(67)
Audrey Downing(12)
Holly Durham(14)
Becca FayeEasley(8)
Laurie Edgerton(7)
Jennifer Emery
Jennifer Ennis(20)
Ron Findley(6)
John Flynn(5)
Lisa Forehand(15)
Jennifer Frahm(89)
Gary Franks(5)
Teresa Goldston(30.5)
Karin Groden(66)
Amber Groves(12)
Louise Guardino(20)
Frank Haag(13.5)
Georgia Hagen(67.5)
Jean Hagen-Johnson(40)
Rob Hall(5)
Ken Hamilton(253)
Rhonda Hampton(159 )
Jackie Hartley(15)
Eliane Hascal(105)
Bob Hastings(6)
Susan Hatch(11.5)
Lisa Hathaway(23)
Dawn Hitebrenner(8.5)
Lynn Hoke(29.5)
Lena Hollmann(40)
Eric Horowitz(5.5)
Mary Horowitz(14.5)
Amy Howard(23)
James Howard(23)
Lisa Howell(20.5)
Alan Hughes(5.5)
Andrea Bachl Johnson(221)
Darrow Johnson(5)
Eric Johnson(8)
Isaac Johnson(15)
Sue Karnatz(24)
Barbara Latta(21)
Grace Lawrence(15)
Renee Lee(14.5)
Dave Lenat(21)
Norma Lloyd(14)
Rhonda Logan(22)
Erv Love(40)
Laura MacLean(6.5)
Matt Mathews(11)
Brook Molineux(16)
Tony Moreno(5)
Minnie Murphy(8.5)
Johanna Outlaw(43.5)
Sharon Owen(8)
Anne Porterfield(5)
Val Price(8.5)
Carolyn Quarterman(13)
Aaron Quick(171.5)
Rebecca Quick(7)
Daniel Regina(14.5)
Resolution Run 5K
Joey Anderson
Pauline Baggarly
Brad Brolyes
Tammy Crafton
Tammy Cunningham
Jennifer Ennis
Keith Gifford
Karin Grodin
Frank Haag
Georgia Hagen
Dec/Jan News Letter
Brad Broyles
Bob Dannegger
Esther Dill
February/March 2010
Rhonda Hampton
Jackie Hartley
Bob Hastings
Susan Hatch
Dave Lenat
Norma Lloyd
Rhonda Logan
Randy Mellott
Josh Messam
Johanna Outlaw
Carolyn Quartermain
Dan Regina
Dave Rouse
Steven Seligman
Barbara Stone-Newton
Mike Waldvogel
Mike Walsh
Charles West
Jim Young
Marjorie Zackheim
Brad Broyles
Bob Dannegger
Esther Dill
LaRee Johnson
Joanna Pomlio
Iris June Vinegar
John Richardson(23)
Dave Rouse(177)
Jane Rouse(90)
Doris Sargent(17)
Teri Saylor(12)
Amy Schimmel(6)
BD Sechler(5)
Steven Sligman(23.5)
Calixta Solano(9)
Bill Squier(40)
Sally Squier(35)
Chris Squires(5)
Bethany Stipe(17)
Barbara Stone-Newton(34)
Aaron Tater(6)
John Tate(8.5)
Lynn Thorne(8)
Jack Threadgill(6)
Muffy Urquhart(11)
Mike Waldvogel(245.5)
Mike Walsh(23)
Charles West(40)
Jim Young(15)
Joyce Young(5)
Marjorie Zacheim(31)
Kristina Zerarka(5.5)
Sam Zerarka(5)
Adopt a Highway
Steve Dezern
Amy Howard
James Howard
Norma Lloyd
Barbara Stone-Newton
1,000 Mile Club
Registration
2010
1,000 Mile Club is open to current
NCRC members only
Name:
Address:
City/State/Zip:
Home Phone #:
Email:
_______________________________________
_____________________________________
________________________________
______________________
______________________________
Shirt:
S M
Male
L XL
Female
(circle one)
(circle one)
Registration fee:
$5.00
Registration Deadline:
February 28, 2010
Make check payable to:
The Athlete’s Foot
2035 Cameron St., Raleigh, NC 27605
WAIVER - SIGNATURE REQUIRED
I know that running and participating in 1000 Mile Club activities is potentially hazardous. I should not enter and run in 1000 Mile Club
activities unless I am able to safely complete any run. I assume all risks associated with participating in 1000 Mile 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 Athlete’s Foot, DPZ Properties, Inc., Road Runners Club of America, the North Carolina
Roadrunners Club and all other sponsors, their representatives and successors from all claims or liabilities of any kind arising out of
my participation in 1000 Mile 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 _________
Signed _________________________________ Date _________
(Parent or guardian if under age 18)
February/March 2010
Cameron Village
2035 Cameron St • Raleigh, NC 27605
919.828.3487
www.theathletesfootrdu.com
Friday, January
February/March
201015,
2010
North Carolina Roadrunners
Club Membership Application
Th e 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 fi t, but to meet new friends and support our large running community. MEMBERSHIP CATEGORIES:
Individual $25: Th
is 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 offi
ce, and fully participate in all club functions.
Family $30: Th
is 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: Th
is 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 eff ects of the weather, including high heat and/or humidity, the conditions of the road and traffi
c 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)
p
New p Renewal
Name __________________________________________
Date of Birth ___________________ Sex pF pM
Street ___________________________________________
City/State/Zip ____________________________________
Home Phone ______________ Bus. Phone _____________
Email ___________________________________________
For Family Memberships (please list family member info):
Name __________________________________________
Name __________________________________________
Name __________________________________________
p Yes, I’d like to volunteer at club races and other functions.
First Class Mail: Add $10 for fi rst-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
February/March 2010
North Carolina Roadrunners Club, Raleigh, NC
Official Club clothing order form
Visit www.ncroadrunners.org/clubclothing.html for the latest appearl.
Order today for your winter season running!
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
Brooks Podium long sleeve with v-neck run
shirt, 100% moisture transfer polyester technical
fabric. Retails for $28.
Sizes S, M. L, XL
Long sleeve T-shirt Sale $20
Marathon Gloves - $5
Short Sleeve Tech shirt
Sale $15
White cotton running gloves displays NCRC’s logo in blue. Sizes Medium and Large.
DeFeet Socks - $7
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 certifi ed. (Runs slightly small.) Retails for $25. Women’s sizes: (sizes are limited)
or $5 w/purchase of any other item
Air•E•Ator® multisport sock with mesh weave that travel around the sock to aid airfl ow 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 In stock: Asics or Brooks Men’s Core Run Shirt (depending on size), a relaxed fi t technical short sleeve featuring Asics Duotech Apparel System and also Atomic Wash certifi ed. Retails for $25. Men’s sizes: M, L, XL, XXL
Order Form
Make your check payable to: NCRC NCRC — Club Clothing
PO Box 97336, Raleigh, NC 27624-7336
or email: [email protected]
Name
Address
Item
Size
Qty
Amount
City/State/Zip
email or phone # (REQUIRED)
Shipping $3, add $1 for each additional item
Order Total
February/March 2010
RUNNING account page North Carolina Roadrunners Club presents
The 30th Annual Run for the Roses 5K Run and 1/4 Mile & 100 Meter Children’s Runs
Sunday, February 7, 2010
2:00 PM
Halifax Community Center
1015 Halifax Street
Raleigh, NC
Run for the Roses 5K is the oldest race in the triangle.
This year’s event celebrates the 30th anniversary and is now part of the
Second Empire’s Grand Prix series for 2010.
We also have the popular “pump ‘n run competition, co-ed “pairs”
competition, and children’s run.
Don’t miss out on this popular event.
Register today at: www.ncroadrunners.org
RUNNING account page February/March 2010
The best races are brought to you by www.precisionrace.com
Saturday, March 6
th
Saturday, February 6
www.KrispyKremeChallenge.com
th
Sunday, March 7
www.StPattysRunGreen.org
th
Saturday, March 6
www.ClimbMS.org
th
Sunday, April 25
www.RaceOfGrace.org
Race Directors: email [email protected] to see how we can help grow your race
Umstead 100 Mile Endurance Run
volunteers needed:
Aid Station Crew • Medical Staff • Registration • Timing Crew
Meal Prep and Cleanup (Friday evening) • Aid Station Set up • Parking and
Traffic Control (Friday afternoon & Saturday morning) • Headquarter Cleanup
(Sunday/Monday) • Volunteer Pacers (Saturday night/Sunday morning)
The Umstead 100 Mile Endurance Run
is a premier triangle ultramarathon race to be held on March 27th & 28th. The race is hugely popular
and has sold out. Race participants come from all over the country and the world. The success and great
reputation of this race is credited to our fabulous volunteers.
If you would like to volunteer and help us show our “southern hospitality,” please visit http://www.
umstead100.org for details and volunteer form.
If you have questions, please contact Blake Norwood at 919-847-7613 or [email protected].
February/March 2010
RUNNING account page 32nd Annual
Greater Goldsboro Road Run
Saturday, April 10, 2010
9:00 AM
10K run • 5K run • 5K walk • 1 mile fun run
Cornerstone Plaza downtown Goldsboro, NC
All runs begin and end downtown Goldsboro.
The USATF certifed courses run primarily through
residential areas which provide very pleasing
sceneries. Come out and enjoy the hospitality of
downtown Goldsboro.
Register:
www.active.com
www.sunrisekiwanisonline.org
$20 before April 7/$25 after
$15 Fun Run
The 11th Annual Habitat for Humanity
Home Run
10K & 5K Road Race, 1 Mile Fun Run, 100 -Yard Kids’ Run
Saturday, March 20, 2010
8:15 AM
The City Hotel & Bistro
Greenville, NC
NEW FOR 2010 - An All-New 10K Run and 100-Yard Kids’ Run!
• Great door prizes & awards
• Free pancake breakfast
• Benefits Habitat for Humanity of Pitt County
Call (252) 758-2947 or
visit www.habitathomerun.com
February/March 2010
Cary Road Race - April 10, 2010
ENTRY FORM
10K - 8:30 AM • 5K 9:45 am
Race Number
(Please type or print. Complete all blanks)
Last Name
1 MILE FUN RUN - 10:30 AM
First Name
M.I.
Mailing Address
City
State
Zip
(area code) Telephone
Sex
Age (day of race)
(Required)
Date of Birth (mo./day/yr.)
(Required)
EVENT
FUN RUN (Registration Required - FREE): ܻ
RECREATIONAL
Pre-Registration $10
Race Day $12
10K
ܻ
ܻ
COMPETITIVE
10K
Pre-Registration $13
Race Day $17
DIVISION
REGISTRATION and PACKET PICK-UP
Registration and packet pick-up will be available at Inside-Out Sports at the corner
of NW Cary Parkway and James Jackson Ave. Address: 2002 Grisdale Ln
Thursday, April 8
4:00 p.m.-8:00 p.m.
Race-day registration and packet pick-up will be available at the
area of the Koka Booth Amphitheatre from 7:00 a.m. to 8:00 a.m.
for 10K runners and from 7:00am to 9:00am for 5K runners.
Online registration also available at
http://www.townofcary.org/Departments/Parks__Recreation___Cultural_R
esources/Sports/Sports_Events_and_Tournaments/Cary_Road_Race.htm
Mail in registration also accepted:
Cary Road Race
PO Box 8005
Cary NC, 27512-8005
For more information, call the Cary Parks, Recreation & Cultural
Resources Department at (919) 469-4061.
CONDUCTED BY:
SPONSORED BY:
Town of Cary
CONTRIBUTORS:
• Whole Foods Market of Cary • Brueggar’s Bagel Bakery
• Courtney Reserve at Cary Park • Great Harvest Bread Company
February/March 2010
ܻ
ܻ
5K
ܻ
ܻ
5K
ܻ
ܻ
(Subtotal) $_______________
( Competitive only)
Age (Day of Race)
Male
13 & Under ………………… ܻ
14-19 ……………………….. ܻ
20-24 ……………………….. ܻ
25-29 ……………………….. ܻ
30-34 ……………………….. ܻ
35-39 ……………………….. ܻ
40-44 ……………………….. ܻ
45-49 ……………………….. ܻ
50-54 ……………………….. ܻ
55-59 ……………………….. ܻ
60-64 ……………………….. ܻ
65-69 ……………………….. ܻ
70 & over …………………... ܻ
Wheelchair …………………. ܻ
Female
ܻ
ܻ
ܻ
ܻ
ܻ
ܻ
ܻ
ܻ
ܻ
ܻ
ܻ
ܻ
ܻ
ܻ
T-SHIRTS
YOUTH SIZES: $5
ܻ Youth Small
ܻ Youth Medium
ܻ Youth Large
ADULT SIZES: $5
ܻ Small
ܻ Medium
ܻ Large
ܻ X-Large
ܻ XX-Large
(Subtotal) $_______________
(Grand Total) $_______________
Make checks payable to:
TOWN OF CARY
NO REFUNDS
Entries not accepted
unless race waiver is
signed
For Internal Use Only
WAIVER
By signing this Release and Waiver, I, for myself, or as a parent or guardian of
(name of child participating, if under 18), acknowledge that running a road race is a potentially
hazardous activity, and that there are risks involved in participating. I (or my child) should not enter or
run unless I am (or my child is) medically able and properly trained. I (or my child) agree to abide by all
rules and any decision of a race official relative to my (my child’s) ability to complete the run safely. I
(for myself, and for my child, if participating) assume all risks associated with participating in this event,
including, but not limited to: falls, contract with other participants, the effects of the weather, including
rain and cold temperatures, and traffic and road conditions, such being known and appreciated by me.
Having read and understood this Release and Waiver and in consideration of your accepting my (my
child’s) entry, I for myself and anyone entitled to act on my behalf, and for my child, if participating,
waive my (and my child’s) rights to make any legal claim against, or to sue USA Track & Field, The
Cary News, and The Town of Cary, their employees, agents, and representatives and all other
sponsors, for any injuries or property damage sustained by me or my child because of my (or my
child’s) voluntary participation in the road race. It is my intention to release USA Track & Field, The
Cary News and The Town of Cary, their employees, agents and representatives and all other
sponsors, from all claims and liability of any kind arising out or related to my participation in road race.
I grant permission to all of the foregoing to use photographs, video recordings, or any other record of
this event for any legitimate purpose.
Participant’s Signature
Date
Parent’s Signature (if participant is under age 18) Date
SE (7.5X9.75)BW2.pdf
12/31/09
2:18:50 PM
REGISTER TODAY
WELCOME TO THE
SPRING RACE LINEUP
Win cash and prizes by competing in Grand-Prix events
How’s the scoring work? Points are earned for each race you complete. Your 6 highest scores are totaled.
At the end of the series, the top 5 overall males and females, the top 3 winners in each
age group, and anyone completing 7 or more races will receive a complimentary invitation to the
June awards luncheon at Second Empire Restaurant & Tavern.
V i s i t w w w. S econdEmpireSeries.com
1
2
3
4
Run for
Young 5K
Run for
the Roses 5K
2010
Law Enforcement
Torch Run 5K
Cary Distance
Festival 10K
January 9
February 7
February 20
March 6
Christ Church Youth
Carolina Canines
for Veterans
Special Olympics
North Carolina
Cary Rotary
Club
5
6
7
8
Run for
the Oaks 5K
St. Timothy’s
Spring Sprint 5K
Second Empire
5K Classic
Inside-Out Sports
Classic Half Marathon
March 13
April 17
May 2
May 16
City of Raleigh
Neighborwoods
Program
Duke Comprehensive
Cancer Center
Hopeful Parents
Celebrating Adoption
Tammy Lynn Center
for Developmental
Disabilities
Ministry & Wakefield High’s
‘Just Think First’
®
SPRING SPONSORS: Second Empire Restaurant & Tavern, Inside-Out Sports, Articulon , RightTime Kids, State Farm, MainSail of Beaufort, Regency Office
Products, Anna’s Pizzeria, Midtown Magazine, MYLaps Sport Timing, Henry Wurst, Inc., Michael Law MD-Blue Water Spa and Endurance Magazine
To learn more about sponsoring the series, call John Dilts at 919.232.5008 ext.104.
February/March 2010
We Keep You
Running
Low Back/Hip Pain
IT Band Syndrome
Plantar Fasciitis
Shin Splints
Hamstring Injuries
Ankle Sprains
And More
Insight Technology:
Super Bowl Champions,
Olympic Gold Medalists and
scores of world-class athletes
have benefited from the type
of modern day chiropractic
care available at our practice.
Call today to schedule your consultation which
includes a complementary 15 minute massage.
Elizabeth
Pagano-FlorezD.C.
D.C.
Elizabeth
Pagano-Florez
Rick
Florez
D.C.
Rick Florez D.C.
Julie White, LMBT 4852
www.chiropracticcafe.com
RunnerAd.indd 1
February/March 2010
8321 Six Forks Rd., Suite 101
8321 Six Forks Rd., Suite 101
Raleigh, NC 27615 •
Raleigh, NC 27615
919.845.5553
919.845.5553
www.juliewhitemassage.com
11/18/09 12:31:12 PM
RUNNING account page Nonprofit
US Postage
Paid
Raleigh, NC
Permit No. 1537
P.O. Box 97336
www.ncroadrunners.org
Address Service Requested
retirement
Does your
feel out of reach? You need a plan.®
At Ameriprise Financial, we’ve seen how true financial planning makes a difference in the lives of our clients.
Now a national study* confirms that people with a comprehensive plan feel more confident and on track with
their retirement goals — even in today’s volatile market.
People with a comprehensive financial plan are more likely to say they:
> Have a clear financial direction
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Charles West, CRPC®
Financial Advisor
1300 SE Maynard Road Suite 204
Cary, NC 27511
(919) 650-3928
Direct Phone: (919) 650-3928
Cell Phone: (828) 230-8128
www.ameripriseadvisors.com/charles.v.west
To start a conversation,
call (919) 650-3928 today.
Brokerage, investment and financial advisory services are made available through Ameriprise Financial Services, Inc. Member FINRA and
SIPC. Some products and services may not be available in all jurisdictions or to all clients. Diversification helps you spread risk throughout
your portfolio, so investments that do poorly may be balanced by others that do relatively better. Diversification and asset allocation do not
guarantee overall portfolio profit and do not protect against loss. Consult with your tax advisor regarding specific tax issues.
© 2008-2009 Ameriprise Financial, Inc. All rights reserved.

“The Penguin” encourages NCRC members to

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