11 NOVEMBER SPOTLITE by Kathy Penote

The Runner’s Spotlite Bob Roncker’s Running Spot 1993 Madison Road Cincinnati, OH 45208

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The Runner’s Spotlite is published by Bob Roncker’s Running Spot.

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Contributors Bonnie Bayer Joe Brinkmann Jeff Clift Grace Conrad Ann Conroy Coach Randy Cox BJ David Chuck Day Steve Feller Casey Ford Joe Fung Martha Nash Kathy Penote Bob Roncker Mary Ann Roncker Joan Siegel Jen Sprague Skip Svetanics Rocky Tekulve, MS, ATC Rod Thomas Marc Tiesmann Michael Wiggins Henry Zorn Art Director Kathy Penote

Store Locations O’Bryonville 1993 Madison Road Cincinnati, OH 45208 513-321-3006 Glendale 267 E. Sharon Rd. Glendale, OH 45246 513-772-7999 Loveland 127 W. Loveland Ave. Loveland, OH 45140 513-831-2378 Newport 317 Monmouth St. Newport, KY 41071 859-491-9500 Store Hours: Monday thru Friday • 10am-7pm Saturday • 10am-4:30pm Sunday • 12pm-4pm

A Thank You Note By Skip Svetanics

I would like you to pass this message along to Bob Roncker, the training group coaches and members. Hopefully by these words you will all understand the impact this group has had on my life. You have helped me to make radical changes and all I can offer is my gratitude. You see, less than two years ago I weighed 304 pounds and was heading on a downward spiral of obesity and all of the debilitating conditions associated with it. I tried everything, including running, but was unable to beat what had become a disease for me. Truthfully, I don’t think it started out as a disease. I admit that it was a lack of willpower and self-control on my part. So, under the guidance of a close friend, in December 2009, I had a gastric banding procedure to finally tackle my problem headon. A small silicone device which restricts food intake was implanted on the upper part of the stomach. It is just a tool but after I started to shed the weight it led me to running. I’ve lost 107 pounds and am maintaining my weight with the help of the band and running. That same friend is the one who got me hooked on running. We started running in May 2010, as a way to prepare for the Loveland Amazing Race. At first I couldn’t even go one mile without stopping. It was miserable and I vowed to get through the race but never to make running a habit. We competed in the race and did okay. But I realized something after that – I was getting kind of good at this running thing. I started getting stronger and faster and, lo and behold, I fell in love with the run. We trained for and competed in several races over the next several months culminating with the Flying Pig Half Marathon. I completed it in 1:52:51. We did the first few Dirt Days Trail Series runs – those were wonderful. And then my friend moved away. I decided that I had to push forward on my own. I started dedicating every run to somebody’s needs or to a cause in my heart. I was overcome with the understanding that I could really affect change in this

world just by expending the energy of the run and offering my “blood, sweat and tears” for others. The thoughts of others are what keep me going. And I came up with a word, a vision that I repeat when I’m in the thick of the battle of the run. It is a Japanese word, “Keizoku,” meaning to continue on or never quit. I made this tile the day before our first 10-mile Saturday run from Newport. KEIZOKU Frankly, after that run I didn’t think I was going to be able to do a full marathon. But I stuck with it, often uttering the word “Keizoku” during our training. I also ran for others’ needs and for all of you. I was surprised again to see that I was getting stronger and faster just by following your lead. Before runs I glanced in the eyes of the group and saw determination. You all inspired me to continue. Not very long ago I would drive through O’Bryonville to see a running group on the side of the road. I didn’t understand it but the sight was awe-inspiring. I desired whatever it was I saw in those runners of my past. Now I get it. Now I understand. Please don’t underestimate your ability to affect the world and help others change just through the action of your running. I am living proof. A few weeks ago near the end of the 22-miler I was running on Second Street (I think) looking down at the river with Newport in the background. I knew that I was close to the finish line and I started to remember where I had been just two years prior. Something like what I was about to accomplish was unthinkable. I broke down and shed many tears. I guess I was still hydrated because it was a steady stream until I got on the bridge back to Newport. Then I knew that my mission was almost complete. I think I smiled the rest of the way. I noticed smiling faces on the rest of the group that had finished before me. Now I get it. Thank you. I am attempting the St. Louis Rock ‘N’ Roll Marathon and am dedicating each mile to a different cause. As a sign of my gratitude I will dedicate one mile for the Bob Roncker’s Running Spot training group, perhaps the last 1.2, I heard it’s the hardest. I will be offering up my thoughts and prayers during that mile so that each of you will realize success in your races and for whatever cause(s) you may be championing.

Beating Leukemia By Casey Ford It was a typical Saturday at the Running Spot. We were busy helping customer after customer. We did not expect this Saturday to leave a lasting mark on us. But that’s when little Eli Wilkening walked through the red door. Let me rephrase that, he ran through the red door! Following him were his mother, Allison, and his two-year old brother, Asher. We were immediately captivated by his charismatic and outgoing personality. In fact, everyone in the store, both employees and customers, had their attention directed towards his sweet round face and honey blond hair. It is hard not to when the boy has boundless energy and such a contagious laugh. It’s too bad you can’t press a button to hear it here! Your day would be made! Eli spoke to us with such passion and congeniality, as if he knew us for a long time, not as new acquaintances. It became apparent that Eli was no ordinary little boy. He informed us about his bike, his new red light-up helmet, and Mr. Sean Casey, a famous filmmaker who had a film showing at the Imax. Needless to say, Eli is a very smart boy with the most perfect grammar for a five year old. We noticed how close Asher was to Eli as he followed Eli around the entire store like a mini shadow. Asher, while trying to mimic his big brother’s every move, was just as entertaining. They are welcome whenever they come into the store. Asher, especially, likes to help with shoes and has been seen stomping around in bright red, men’s size 9 Nike Frees! There’s never a dull moment. The boys’ mother, Allison, is nothing less than extraordinary. Ann asked Allison about her training and if she had a race in mind. Allison, in fact, was preparing for the Marine Corps Marathon. This is not an easy race to get into, so we wondered how she was able to get an entry! She informed us that she had been training with Team in Training which, many of you know, benefits the Leukemia and Lymphoma Society. Then we learned of her personal cause. She said she was running with TNT for Eli. “He’s my hero,” Allison said. Her child had leukemia. This amazing little boy has been in treatment for Acute Lymphocytic Leukemia (ALL) since he was two years old. During a regular check up, his pediatrician thought he looked a bit pale and tested him for anemia. Soon after, they were called to get to an oncology unit immediately; unfortunately, the closest one was two hours away. At the time, Matt, Allison’s husband, a navy aviator, was

teaching pilots at a base in Meridian, Mississippi. Because they needed to relocate to be closer to a hospital, Matt had to transfer to a different base. “The Navy was really good about this,” Allison said. Eventually, the family moved to Jacksonville, Florida. By this time, she was expecting the arrival of Asher. Since Eli was undergoing treatment and she was caring for a new baby, Allison and Matt had their hands full. Just when you think it cannot get any worse, Matt was diagnosed with cancer. However, after a successful surgery and regular checkups, he is doing very well. In fact, he is studying to obtain his doctorate. Once again, the Wilkenings needed to move, this time in order to get closer to the world renowned Cincinnati Children’s Hospital, where Eli could receive the best treatment available. Shortly thereafter, Matt enrolled into the medical school at the University of Cincinnati. As of August 19, Eli received his last chemotherapy treatment and is considered a survivor of leukemia! He beat it after three long and contentious years. In commemoration of this conquest, a victory race and celebration was held at the Cincinnati Zoo for Eli and his family. Of course, thanks to Eli, they had snakes to hold and face painting for the children. Eli, on his bike with red helmet flashing, zoomed rapidly past all of us runners. He rode into the sunset with his family, arm in arm, under a banner that read “No slack!” - referring to his beating the disease. Tears of happiness rolled down everyone’s cheeks as we watched their joined silhouettes beaming in the sunset. This was the definition of a picture perfect moment. You would never know that their young lives contained such a life-altering journey. Eli and Asher are the happiest of children, and Allison and Matt are the most upbeat parents. After multiple moves around the country, the birth of Asher, the passing of Allison’s aunt to brain cancer, ups and downs in treatments, Matt’s diagnosis of cancer, and the day to day obstacles in life, the Wilkenings have maintained during this erratic rollercoaster called Life, strength, optimism, faith and love. “The story has already been written,” Allison claimed. Allison continues to run and is dropping her minute per mile pace as she improves for her first marathon. She decided to run her hometown Kansas City Marathon. When Allison runs the course, amidst her cheering friends, family and Eli, she will feel an indescribable emotion. We typically feel bursts of exuberance as we run a marathon. Imagine the passion she will feel, all for her son. What an amazing reason to keep the miles coming! That finish line will be a prominent milestone in her life, as she’ll see Eli standing there, cheering her on with that infectious ear-to-ear smile. The Wilkening’s journey can be an inspiration to any trainee. Allison is a great mother to two special children, Eli and Asher. She is an affirmative inspiration

to all mothers. Not only is she caring for two children, while her wonderful husband, Matt, is working diligently in med school, she has been training for her first marathon in honor of Eli and his victory against Leukemia. If that isn’t dedication, I don’t know what is. Allison has a fundraising obligation for TNT to fulfill to continue the fight against Leukemia. If anyone wishes to donate to the Leukemia Society in her name, please send your gift in the form of a check to the Running Spot in O’Bryonville, marked attention Ann Conroy. They will then be forwarded to Allison. Please put her name (Allison Wilkening) in the memo portion of the check. We feel truly blessed to have met Allison, Asher, Matt and Eli. We, as people, tend to find an excuse for why we cannot train for a race, or be involved in an event, but it’s people like Allison that reiterate our motives for the important things in life. Use her story as an inspiration and make it applicable to your life. Find a cause you are passionate about and register for that race! You are making a difference with every step you take and every donation you make. Give NO SLACK to any disease out there! Beat it!

“LIKE” - The Running Spot has Gone Social! By Jeff Clift With all the social media fads that have arisen over the past couple of years (planking, celebrity look-a-likes, and even changing your Facebook profile picture to your favorite cartoon character), the Running Spot has taken note and is making a strong effort to jump on the social media bandwagon. As runners and walkers, we’ve mastered the art of planking, Bob Roncker has a slight resemblance to Sean Connery and Bruce Dern, and instead of posting Bugs Bunny as our profile picture, we created our own cartoon character! There is no doubt in our minds that having a presence in the virtual world of social media plays an important role in growing our business. Social media gives us a chance to reach out to new and existing customers in creative ways that were never before possible. It also gives our customers and friends a chance to get a glimpse ‘behind the scenes’ of the Running Spot as we wish to continually express who we are. At the heart of this company is a dedicated staff of individuals who are passionate about what we do and social media is giving us a chance to show our true colors to the outside world beyond the storefront. We are also doing our best to promote great walking and running events that are happening all around the tri-state. The fitness community in the area has continued to grow over the past years and we wish to do our part in helping it expand into the future. There is much enjoyment and fun to be had at all of these wonderful events. So if you get the chance, grab your computer, tablet or smartphone and take a look at our website and Facebook account. “Like” us, “Friend” us, and “Follow” us. We want you to have fun and enjoy all that we have to offer and share with us some of your favorite stories of walking and running. We’d love to hear about them! Now it’s time for the Running Spot to start the newest online fad. Maybe taking photos of your favorite lunging spots?

Reis’ Rants By Chris Reis What’s up everybody? I’m back! And I’m angry as ever…well not really. But I do have a few things that are bothering me; maybe they’re bothering you too. Let’s see. Waterproof for running is over-rated! So I know the cooler weather is approaching and we’re starting to see the fall and winter clothes showing up in the stores. It’s a great time of year if you like to shop. For me, the idea of clothing is more appealing in the winter because I know I’ll need it to keep me warm. In the summer I’m usually just concerned with how something will hold up to all the sweat I will undoubtedly soak it with. Not nearly as appealing. Many of you will be looking for something waterproof - perhaps a jacket to keep you dry when you’re outside and it’s precipitating. These jackets are not cheap, usually well over $100. But let’s step back and examine this purchase. Now to be clear, I am talking about clothing here, not boots or footwear, that’s a different story. So you drop $120 on your new jacket, confident it will keep you dry and warm in wet conditions. First of all, how many of you are heading out to run when it’s raining? Let’s say you wake up and look out the window and you see the skies are soaking the tri-state with a steady rain. Are you really going out anyway? You might wait until later in the day when it might not be raining or you may decide to hit the gym and use the treadmill. You may just take a zero for the day and hope for sunny skies tomorrow. Either way, your waterproof jacket has also taken a zero and helped you none. Let’s say you have no other options, no gym treadmill, no other free time, and you’re not settling for a goose egg on the day. So you zip up and head out. Raise your hand if you’ve run or walked in the rain and come back dry……(crickets). That’s my point. If you run in the rain, you will get wet. Unless you’re wearing an SUV, you will get wet. We all perspire. So, although I have my water resistant jacket and you have your waterproof jacket, we both come back wet and ready for a hot shower. A difference is that the outside elements will eventually come through a water resistant jacket. So what to do? Change your expectations. Our enjoyment of life is largely about expectations and whether situations live up to them or not. Plan to head out and get wet. Don’t plan to stay dry because I can almost guarantee it won’t happen. Then you’ll just be frustrated that you’re not dry and cussing the ineffectiveness of your “waterproof ” jacket. Spend your cash on other clothing that will help you many more times than that jacket ever will. How many times is it even raining when you are heading out to run? It’s pretty rare unless this paper is finding you in the Pacific Northwest. Get yourself some more tights or warm half-zip tops for those cold days in February. Get a great pair of mittens that will keep your hands warm many, many times over the course of a winter. Forget about your fancy jacket. Our bodies are 70% water anyway right? Embrace the H2O.

Two-Step Terry (A.K.A. Half-Step Steve) You know this guy right? Are you this guy? Many of us have run in a group setting before. You and your friend are running along, seemingly together, but your friend has to keep a couple steps on you and/or your group the whole run. How ridiculous, you’re both running the same pace, right? It’s not good enough to run right next to you, this so-called friend must stay just a little bit in front of you. It’s as if this person is making sure that if a finish line should instantly appear on the sidewalk in front of your twosome, you’re going home with silver and he’s getting gold. This bothers me. It has annoyed me from a young running age. I never really thought much more about it other than, gee, that annoys me. Why does this person have to do that? Are we running together or what? Then get back here and run next to me! This sidewalk is clearly wide enough for both of us. Recently, I read something that gave me a deeper understanding of Terry and Steve. It came from Ryan Hall. If you ask who that is, I swear I am coming through this paper……ahem. Anyway, I saw some quotes that were probably taken from an interview with him at some point. It was in reference to training and he advised runners to have the confidence to train at the correct paces and not two-step your training partners. Confidence! Yes, that is it! Confidence is what runners like Terry and Steve are lacking. It made sense to me. Some runners don’t believe in themselves, their ability or their fitness. They must try to convince you and themselves of their running talents by leading you on many of your runs together. You can imagine, or recall, the “cat and mouse” contest that will likely result as you attempt to catch up only to have your partner speed up to maintain the half step. You catch up again and your partner speeds up again. Without even realizing it, you could let the run get quickly out of hand and you both end up running a pace much faster than intended. Too many runs like this aren’t going to be good for either of you. Maybe you know someone like this; maybe you train with him or her. Maybe you coach someone like this. Maybe this is you. The solution begins with confidence. You don’t have to prove yourself on every run with your training partners. There will be races for proving your fitness. Two-stepping just annoys people you run with. It does nothing to convince them of your fitness. Knock it off. Let it out already! Why do some people feel the need to hold in a sneeze? What’s the big deal? Sneezing is a perfectly normal, necessary bodily function to remove foreign particles from our nasal passages. I guess we think we look ridiculous when we sneeze so we hold it in and risk ejecting one or more eyeballs. Seems like a risky trade-off. And let me clarify, when I say “we” I mean other people and not me. I let them fly. Get it out of my nose, whatever it is my body has deemed dangerous or detrimental! It feels good, right, a good sneeze? Absolutely. It clears you out and wakes you up. I say bring it on. It can’t be healthy trying to hold back all that pressure anyway and I am all about health. I’m not exactly sure which body part inside our heads is responsible for putting the brakes on a sneeze. I don’t want to find out either when it ruptures on one sneeze too many.

I know some of you are embarrassed at how you sneeze. There’s the Rapid Fire sneezes which, let’s face it, is going to sound equally amusing if you hold all of them in so just get on with it. Some of you could wake a hibernating bear with what you got going on so I understand some discretion in this case. However, I would suggest covering your mouth (usually good regardless) and muffling the sound so anyone nearby is not subjected to the full volume of your sneeze. Usually, I believe we’re most concerned with what else might exit our nose in addition to those unwanted particles. I understand and sympathize. But the good news is our bodies give us a few seconds of warning in which time we can prepare to deal with any unwanted exodus. Now that’s snot a lot of time so don’t be donking around, get a tissue, a napkin, or a sleeve, fast. I believe the body is a wonderful machine and it does things for a reason. If your body is telling you it has to sneeze, then I’m sure it has good reason. Don’t stand in its way. And, don’t be afraid to look a little foolish. I’ll laugh at you this time and you can laugh at me next time. I don’t feel guilty for laughing at people in those types of situations because it is really more like I am laughing with them. I know exactly the situation they’re in because I have been in it myself. George Carlin used to call them “life’s little moments”: times in life where seemingly unpredictable circumstances leave us a bit helpless. So here’s a tissue, have a laug and relax. I won’t think less of you because you sneezed. (Editor – Chris’ machine of a body carried him through the recent Columbus Marathon in 2:21:39. He placed 4th.)

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Dr. Stacey Osborne 513.351.6300 Like No Other! For 28 years! Free Consultations Every Saturday at 3 p.m. Running Spot O'Byronville • Reservations Required

New Intros by Brooks & Asics Coming to a Spot Near You By Joe Brinkmann Brooks and Asics are introducing brand new models to their lineup – the PureProject and 33 collections respectively - just in time for our Holiday event and the Pig training season. No, these won’t replace other styles. They represent their brands’ introductions to the ever-expanding minimalist segment; a category where running shoe designers and purchasers are scrambling to keep up with all the dynamic changes now occurring in the industry. Since Brooks’ products have already hit our shelves, I will touch on their shoes first. The Brooks PureProject consists of four shoes – the PureConnect, PureFlow, PureCadence, and PureGrit. Each is set to compete in the minimal footwear segment and all have heel-to-forefoot offsets of 4mm. However, the midsole heights are not all the same. The PureConnect ($89.99) has the lightest weight and lowest profile of the four. Its primary function is lightweight cushion. The PureFlow ($89.99) is next up with a little more weight and a little more control. Though not a support shoe, this shoe’s design does offer some guidance. The PureCadence ($119.99) offers the most support from their minimalist category. The final shoe is the PureGrit ($99.99), an awesome minimal shoe designed for trail enthusiasts. All models arrived in early October. The entire collection can be seen at our O’Bryonville Running Spot location. The other stores have a nice, but not yet the entire assortment. If you are interested in a particular model, we suggest calling first. The first phase of the Asics 33 collection - the Neo33 and Excel33 - arrive in early December. The Neo33 and Excel33, though not minimal by most definitions, are lighter weight and offer a 10 mm offset from heel to forefoot. The Neo33 ($104.99), the stability model, uses a bottom layer of Asics’ patented duomax material to help control tendencies to overpronate and a top layer of SoLyte to provide desired cushioning. The Excel33 ($119.99) is a bit lighter and more neutral. It offers a double layer of cushioning - ideal for those who want more out of less. Look for these soon at the Spots!

A Step into the Ultra By Marc Teismann Hello again! Just want to take a moment a say it’s good to be back writing after a brief hiatus from the last Runner’s Spotlite. Unfortunately, I did not write a follow up to my previous article about training for the Cleveland Marathon. Due to a sub-par performance on my part, I was not in a hurry to write an article about it. Since then, I did train for my first 50mile ultramarathon. Some ask me, “Why a 50?” and some close friends and family members even question my sanity. To tell you the truth, I don’t know why I chose that distance but I did know that a 100 miler was definitely out of the question! Overall it was a great journey for me and what I learned about myself was priceless. After the Cleveland Marathon, that distance left a bad taste in my mouth. Why is it that after I put in the time, miles, and training I still can’t run a time that my workouts predict? Do I choke? Perhaps.. Am I scared of the distance? Possibly.. The only thing I figured I had to do was run a distance much farther than 26.2 in order to make myself hurt much more than a marathon would do. (by the way…. I succeeded!) So with some discussion with training partners and friends I decided to do a 50 miler. But, where and when? I did know I wanted to race the Thanksgiving Day race and start getting ready for 8 Tuff Miles in February. So I decided upon the September 25 Vermont 50 miler in Brownsville. My girlfriend and I started our drive north on Friday morning, the 23rd. After a night in Geneva, New York, we arrived in Vermont on Saturday around 3:00 p.m. We drove straight to the Ascutney Ski Resort for race check in. After checking in and some brief chatting with a fellow Cincinnatian, we drove to our campsite and set up camp. Yes, that’s right, we decided to camp out the whole trip! We had a run and a quick shower. Then we were off to find something to eat. A 10-15 minute drive on some back roads found us at a small pizza joint. I loaded myself up with a steak hoagie and a large order of fries! All I wanted was calories and, by God, that’s what I got! It probably wasn’t the best choice but it worked. Returning to camp, we got my race day needs in order - drop bags, shorts, shirts, Bodyglide (which was wayyyyyy important) and shoes. By 7:30 I was in the tent ready to sleep.

It felt like I just blinked my eyes because 4:00 a.m. came really quickly! Funny thing is, when I woke up and looked at my phone it was 3:59. I guess my mind was on one thing only that night. Actually, I got a pretty decent night’s sleep. I am usually the person who keeps rolling in their sleep and waking up every hour the night before a race. But, this past week I remained pretty calm and relaxed. After a shower and a visit to the bathroom, I was ready to go. I arrived at the start for a brief meeting. Shortly after we were called to the line. Standing there, I recognized a few people from last year’s pictures. I just tried to blend in and not show that I was nervous. As the gun sounded, a few rabbits took off. I settled in a pack that looked relaxed. The first few miles were uphill, so I remained in the back and let the front pull me along. I passed on the 4-mile aid station and decided to hit the eight mile one. It appeared quickly. Unfortunately I couldn’t loosen my water bottle top. Since I needed a volunteer to help, I lost some valuable time. I refilled my bottle with Nuun and took a gel. My plan was to sip grape Nuun all the way and take gels every half hour. Upon approaching the 12 mile aid and drop bag station, I saw Amanda with my bag. I quickly refilled my bottle and took GU. After that aid station things got interesting. Now most of the course was trails. Let me tell you, “It was muddy!!!” There were 100-200 meters sections of straight mud. I was slipping, sliding and just trying to keep upright. I ended up catching a local guy named George. This was his second Vermont 50 miler. He was definitely a chatterbox. He asked me questions on basically every aspects of my life. It was nice to have him for a while. He actually explained the very interesting blue tubes that were attached to nearly every tree on certain parts of the course. That’s how they got the sap from the trees to make maple syrup! I thought it was pretty cool. But after listening to his yacking a bit longer I had to get away. So, I put in a mile surge, which he couldn’t maintain. At this point I was still feeling good. My legs were somewhat tired but it felt like I was moving pretty well. Around mile 25 or so a girl wearing a skirt came up alongside me and said, “Good job.” and kept on going. Her stride looked effortless and her smile stretched from ear to ear. I would be lying if I said this did not affect me, but sadly it did. And it wasn’t all about her being a girl; it was more the fact of her smiling and just looking like she was out for a short run. However, I wasn’t down on myself for too long.

Along came mile 32-ish with another aid station. I saw Amanda waiting and cheering with my second drop bag. Since I was basically covered in mud, I changed my shirt, socks, and shoes. I reapplied Bodyglide and refilled GU and water bottles. At this point in the race we merged with the 50k runners. For the rest of the race I ran with them and the mountain bikers. The miles passed pretty quickly at this point. However, I noticed the GU was getting harder to swallow. I was pretty sick of tasting them. For the next couple of aid stations I decided to only take half a GU along with a peanut butter and jelly sandwich. For those of you not in tune with ultra races, the aid stations are a mini buffet. They include chips, Gummi Bears, M&M’S, chicken broth, etc. and my favorite, Coke! I hadn’t practiced with Coke before but I decided I wanted a sip. Let me tell you …… it was awesome!!!! Who would have thought to drink a Coke? A bit of sugar goes a long way I guess! Around mile 45 my quads and hamstrings began tightening up. I looked for that last aid station at mile 47.5. It seemed to take forever to get to and I was glad when I arrived. I was primarily happy because I knew how much distance remained and I got another sip of Coke. Then, along I went. A few hundred feet beyond the aid station I began hearing the finish loud speakers. That injected a little pep to my step. Upon passing through some open fields and trails, the course opened up on top of a ski slope. The finish waited at the bottom. This was bittersweet because, although it was nice seeing the end, to get there I had to come down the side of a mountain. Because my legs were shot I knew it wasn’t going to be pretty! My quads were pounding and it felt as if bricks were tied to my legs. The finish was getting closer and closer. It seemed as if all pain disappeared as I reached the finishing chute. Amanda was waiting at the end and all I could say to her was, “I definitely could not have done a 100 miler!” Overall it was a GREAT experience. I learned a lot about myself as a person and a runner. I will most certainly do another ultra - maybe a much flatter course next time. The opportunity to run in a beautiful state and make some friends along the way made it worth the pain. I definitely do not take the distance for granted! P.S. The female who beat me was from Colorado….. she had an advantage! Also if you want to read more about my training and run go to http:// stickmanproductions-tiesmann.blogspot.com.

Don’t miss our Gift Guide included in this issue. We have the perfect gifts for inside the stocking and under the tree.

Train with us for the 2012 Flying Pig Marathon & Half Marathon… Yes, we are again the Official Training Program of the Flying Pig Marathon and we are ready to roll into another fantastic year of training for the Pig. Whether you are a marathoner or half-marathoner, runner, run/walker or walker…we have the perfect program to fit your needs. We will again be offering the following options: Marathon Running, Marathon Walking, Half Marathon Running and Half Marathon Walking. All of our programs will meet twice weekly and we’ll provide a month-by-month training schedule for you to follow along the way. In addition, we’ll make up each and every route for you and provide you with coaching, hydration and energy supplements during the workouts. We will also be offering a “Sunday morning Make-up Session” for those unable to attend our regular Saturday sessions. Here’s a list of programs along with start dates and more details… •

“Ohio” Flying Pig Marathon Running Program will begin on Saturday, January 7 at the Running Spot in O’Bryonville at 7:30 am. This group will regularly meet on Wednesday evenings at 6:30 pm and Saturday mornings at 7:30 am. There will be an option for a “competitive” program as well as a “novice-friendly” option, designed to help those first-time marathoners reach their goal of a full marathon and allowing them to have a life too.

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“Kentucky” Flying Pig Marathon Running Program will begin on Saturday, January 7 at the Running Spot in Newport at 7:30 am. This group will regularly meet at our Running Spot in Newport on Tuesday evenings at 6:30 pm and Saturday mornings at 7:30 am. This group will accommodate all levels and cater to those that find our Kentucky location more convenient.

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Flying Pig Marathon Walking Program will begin on Saturday, January 7 at the Running Spot in O’Bryonville at 7:00 am. This group will meet at 6:30 pm on Wednesday evenings and Saturday mornings at 7:00 am. This is a great program for those who want to complete a marathon, but realize that running one is not an option. All pace levels are welcome and absolutely no previous experience is required.

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“Ohio” Flying Pig Half-Marathon Running Program will begin on Saturday, January 14 at the Running Spot in O’Bryonville at 8:00 am. This group will regularly meet on Tuesday evenings at 6:30 pm and on Saturday mornings at 8:00 am. This program is excellent for first-time half-marathoners as well as experienced runners just wanting to maintain their training.

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“Kentucky” Flying Pig Half-Marathon Running Program will begin on Saturday, January 14 at the Running Spot in Newport at 8:00 am. This group will regularly meet at our Running Spot in Newport on Wednesday evenings at 6:30 pm and on Saturday mornings at 8:00 am. This group will accommodate all levels and cater to those that find our Kentucky location more convenient.

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Flying Pig Half-Marathon Walking Program will begin on Saturday, January 14 at the Running Spot in O’Bryonville at 7:30 am. This group will regularly meet on Tuesday evenings at 6:30 and on Saturday mornings at 7:30 am. Excellent option for those wishing to challenge themselves, but may not be ready for a full marathon yet.

The cost of all of these programs is $100 and will include a local race entry (not the Flying Pig)and some very nice perks. To register, visit our website at www.runningspot.com and click on the Training Programs page or visit any one of our Running Spot locations. Throughout the training, you will receive a month-by-month training schedule along with excellent guidance from our staff of over 80 coaches whose primary job is to help get you prepared for the 2012 Flying Pig marathon and half marathon on Sunday, May 6. In addition, we’ll do our best to make it a fun, socially interactive, teambuilding atmosphere…and maybe hit a Happy Hour or two along the way.

Flying Pig Training Program Informational Meeting Monday, November 28 at 7:30 pm (Running Spot O’Bryonville) Saturday, December 3 at 12:00 pm (Running Spot O’Bryonville) **Monday, December 12 at 7:30 pm (Running Spot Newport)** Tuesday, December 20 at 7:30 pm (Running Spot O’Bryonville) **Wednesday, December 28 at 7:30 pm (Running Spot Newport)** Saturday, December 31 at 12:00 pm (Running Spot O’Bryonville) Monday, January 2 at 7:30 pm (Running Spot O’Bryonville)

Bob Roncker’s Full Year Program Offer Sign up for the Full Year of 2012 Programs at a cost of $250 and have access to all of our Training Programs throughout the year. In addition to all of the perks, you will also receive a $35 Running Spot Gift Card. This offer is only good with signups prior to March 1, 2012

Training Information Call one of our four store locations O’Bryonville - 513.321.3006 • Loveland 513.831.2378 Glendale 513.772.7999 or Newport 859.491.9500 email Joe Brinkmann at training@runningspot.com

www.runningspot.com

Request for Inspiration By Steve Feller This story is not about checking “run a marathon” off the bucket list, nor about making a New Year’s resolution of, “I will run a marathon”. This is about three people’s request for inspiration and how along the way they decided to run a marathon. Pheidippides, the Greek page in the Battle of Marathon, didn’t get up one day and say, “I think I will run a marathon.” That morning he helped fight a battle against the Persian army. He did that just after returning from running 140 miles to and 140 miles back in the past three days to ask Sparta to help in the battle. He was asked to run 280 miles because time was short and his country needed him. Pheidippides was a professional runner trained to deliver messages for the Athenian army. After the battle the Persians retreated but turned quickly to attack Athens. The Athenians were in great peril if not warned to be prepared. Sending Pheidippides was their only hope. Pheidippides took the challenge and pushed himself past normal limits of human endurance to reach Athens in around three hours, delivered his message and then died from exhaustion. This story began two years ago when Kaitlin Sweeney, her boyfriend, Christopher Feller, and his father, Steve Feller, were sitting around talking about what to do when a beggar stops you on the street and asks you for money. Being in a prolonged recession it is very common to be asked that question. Do you tell them to “Get a Job”, offer them an apple, as Steve would commonly do when he worked in New York, or do as their Aunt Jeanne would do and stop and talk with them and direct them to the social services in the town? The discussion went beyond being judgmental of why that person was in that position to ask for help to what are you going to do in your life to respond to being asked for help. The three of them ended that discussion with the take away that next week they would at least identify where the closest soup kitchen was in their town. After the discussion, on another unrelated topic, Kaitlin and Christopher asked Steve if he would run with them in the Thanksgiving race. That was not on Steve’s bucket list, nor his New Year’s resolution and he had only attempted to run a few miles after six years of not running at all. It was going to take some work to get into shape but, since they asked him, he said yes. A few weeks before the Thanksgiving race, Christopher called his Dad and asked if there was a soup kitchen that they could help with after the Thanksgiving race. That was the first connection between racing and helping others. Steve checked with the soup kitchens that he had worked with and found the City Gospel Mission partners with Give Back Cincinnati on Fall Feast, a community-wide

Thanksgiving Day celebration at the Duke Energy Center. It is a chance for those that need help to share a meal side by side with those that can give help. The soup kitchens in the city join forces so they have an opportunity to reach out to more men, women, and children in need and inform them of the services available to them at the many Cincinnati area missions. Over 2,500 men, women, and children in need receive free coats, hats, gloves, meals, and haircuts during the event. It also helps educate the helpers on the issues of poverty in Cincinnati. This was going to work out perfectly. Steve worked one block from the start and end of the Thanksgiving Day race and the Community Dinner was two blocks way from his office. They could stop by his office and get a shower before they went to help at the dinner. It would have been perfect except for what actually happened. Kaitlin, Christopher and Steve ran the first 5 ½ miles together at a rather respectable pace, until Steve told Kaitlin and Christopher to run on ahead; he was out of gas and he told them to see if they could finish with some respectable times. Steve slowed and remembered running by a gentleman pushing a young child in a stroller and thinking what a great thing to be able to share. He overheard a lady talking about how they were 54 and still running. Steve got a second wind and came around the final bend. To his surprise, Kaitlin and Christopher were waiting for him so they could run the final 100 yards and finish together. It was a respectable time, for all. But the thought or joy wouldn’t last long. On the way back to the office, they saw an ambulance at the front entrance. The guard from the building told Steve that a man pushing a child in a stroller just collapsed and was unconscious. The man was in the ambulance and they were waiting for the mother to pick up the child. Kaitlin, Christopher and Steve went upstairs to take showers. They were able to look down on the street and saw that the ambulance never left. On their way to volunteer at the Community Thanksgiving meal, they checked in with the guard. The guard said one of officers on the scene told him that the ambulance stayed there to try to revive the man but they weren’t successful. Kaitlin, Christopher and Steve spent the rest of the Thanksgiving holiday thinking how terrible that family’s Thanksgiving must be. It wasn’t until the following week after checking news reports that they learned the man actually survived and went through bypass surgery during the week. Fortunately, a nurse was running behind him and started CPR. And a teenager had his Pheidippides moment and ran to get the ambulance that was waiting at the finish line. The child in the stroller was OK.

Now the story starts connecting racing with giving. Last year during one of Steve’s Fathers Team (www.fathersteam.org) meetings, one of the groups showed the video of Dick Hoyt running the Iron Man race with his son, Rick, who has cerebral palsy. Dick was shown swimming with his son in tow as well as other heroic feats throughout the race. Dick does this because his son asked him to. This inspired Steve to make a New Year’s resolution to do whatever his wife, son or daughter asked him to do. That bright idea came after a Father’s Team meeting talking about making New Year’s resolutions meaningful. Steve said that it was more like being Pheidippides for 365 days. He was not expecting to be asked to run a marathon. He was just trying to be a better father.

Reflections of a Running Fool

However, this turned into a marathon for these three when Kaitlin became inspired to do something to honor Brian Spence who died of cancer and Tatum Gumpf, a five-year old (see picture attached), who is fighting leukemia. These two didn’t wake up one day and ask for cancer.

“I’m not really a runner.” I hear it all the time; “I’m not really a runner, because…(fill in the blank). My favorite is “I’m not really a runner… I only run a few days a week.” Or “I’m not a runner… I only run 2 or 3 miles at a time”. Uhmmm, wake up people, yes, you are a runner! You run, or maybe you jog, or maybe you yog if the ‘J’ is silent. Maybe you run/walk. Maybe you will never win a race (neither will I), or finish in the front half, or barely finish. Maybe a 5k is plenty far, or maybe that starts your warm up. Maybe, like my Mom, the thought of someone doing a marathon is idiotic, or maybe you do them just for fun. Maybe getting up at 6:00 A.M. before work, school, kids, and life wakes up, to run is a normal occurrence, or maybe that idea is preposterous. Maybe running an entire 5k is a sky-high goal, or maybe completing a 50-mile ultramarathon is completely realistic.

Kaitlin and Christopher asked Steve to run the Chicago Marathon with them to honor Brian and Tatum. Their stories can be found at http:// www.centsforspence.com/. This wasn’t on his bucket list but his New Year’s resolutions made this a Dick Hoyt moment and he accepted the challenge. They all are training hard for this marathon and feel that they are physically ready; however, Steve recently made an appeal to his Father’s Team to ask for some more inspiration. He asked them to provide him names for those that have suffered, are suffering or suffer no more from cancer. He will have the list with him when he runs the race. Unfortunately, the list is already too long, and their request is to help people like Tatum so we can stop that list now. So as you ask for inspiration to be a better parent, spouse, son, daughter, friend, caregiver, or community volunteer take the challenge, try hard and run a marathon along the way.

By Chuck Day

I hear something and it drives me crazy. It’s a phrase, or sometimes a sentence, that I constantly hear from customers in our store. If I had to guess, I would say I hear it at least once a day, many days more often than that. It drives me crazy because it’s so wrong, so incorrect; sometimes it is a downright lie.

Well guess what friends, you are all runners! Runners come in all shapes, sizes, weights, heights, sexes, and ages. It doesn’t matter how far or how fast you can go, all that matters is you are moving and exercising. Come on in sometime and let us tell you about the two amazing, inspiring women in our training group that trained with us for the Columbus Marathon, and in the process lost more weight than they could dream of. Or let us tell you about the man who holds World Records for his age group in the marathon. Oh yeah, did I mention he is almost 90… and still doing marathons. Or let us tell you about a 12-year-old kid getting new shoes to start junior high cross-country. Everyone that is moving forwards at a pace faster than your normal walk is a runner! So quit saying, “I’m not a runner”. Yes, you are. Maybe you’re 6’3” and weigh 120 pounds or maybe you have 120 pounds to lose. Runners come in all shapes and sizes and no one gets excluded in our store as not a runner. You are all welcome here. So stop on in, grab some shoes or water, and tell us your story, runner. I ran the Chicago Marathon this year and you should have seen all the strange people I saw running there. One runner was wearing jean shorts, one lady no shoes, one guy was “orange-man”, and one guy was shirtless, with tattoos across his entire body. I saw dreadlocks, Afros, and baldies. Did you hear about the lady who started having contractions while approaching the finish line… yeah, she gave birth to a full term baby a few hours later. She was nine months pregnant. Crazy to me, but it drives home my point…anyone can be a runner. There are no excuses, even if you have no legs you can be in the wheelchair race. By the way, the Chicago Marathon is an unbelievable event. If you have one little ounce of desire to do a marathon I highly recommend Chicago. The crowd support, and the feeling of running with over 40,000 other runners is incredible.

The Spirituality of Running By Henry Zorn I have been a Lutheran pastor for fifteen years. Before that, I was a corporate financial executive for fifteen years. Before that, I was a collegiate athlete. I played catcher in baseball and goalkeeper in soccer at Hofstra University. In 1978 I finished my athletic career by being named the most outstanding senior athlete of the university. I loved competition but I hated conditioning! I always thought it was senseless that my soccer coach made the goalkeepers run long distances before practice with the field players. My time would have been much better spent on agility drills. It was embarrassing to labor along at a nine-minute per mile pace while the midfielders were coasting at a six-minute per mile pace. Let me repeat: I hated distance running! So maybe you are wondering why I am writing an article for a running newspaper. Good question! After I graduated from college and stopped playing competitive sports, I realized that I needed an outlet for my body’s craving of physical activity. I decided to take up running! Why running? I chose it because I didn’t need a facility. I didn’t need a partner. I didn’t have to spend a lot of money on equipment. (I’ve been frugal my whole life!) And I could compete with others and myself. Consistent with my competitive spirit, it didn’t take long before I set my goal - the marathon! Distance running did not come easy to me. I was not a natural. In fact, my thick and muscular thighs, from years of squatting behind home plate, were a distinct disadvantage. (At least that was, and always has been, my excuse for less than expected results from a guy who was a gifted athlete!) I have run seven marathons in my life (Marine Corps twice, Jersey Waterfront twice, Long Island twice, and Shamrock Virginia Beach once). My best time was 4:21 and my slowest time was 4:57. In addition, I have run countless half marathons and other shorter distance races. In the early days of my running career, the best fun was that my wife would bring my three daughters to my races in a red wagon. They always inspired me when they saw me approaching on the race course until their mother taught them a new cheer for me, “Hey, Dad, get the lead out!” In 1988, I ran the Jersey Waterfront Marathon. It was the Olympic Trials qualifying run and the fifty-yard line at The Meadowlands Stadium was the finish line. Whenever the announcer spotted a runner approaching the finish line, he said their name and anything noteworthy about them. After the race, as we were driving home, one of my daughters asked, “Hey, Dad, how come the guy with a heart transplant beat you?” My daughters could never understand why their father was so slow!

(They never bought into the “thick-thigh” explanation!) As my girls got older, it was always fun for them to accompany me on long runs while riding their bicycles. I had hoped that they would acquire my passion for distance running, but they were far too sensible! To my great joy, now all three of my daughters have taken up running as young adults. In fact, each year the Thanksgiving Day race is one of our most important family events. Since becoming a pastor, I work weekends and cannot participate in races, so the Thanksgiving Day race is a special treat for me each year. To date, my daughters have yet to place ahead of me. When I started distance running, it was to stay in shape, keep a youthful body (my vanity!), and be able to eat as much as I wanted (another passion!) without gaining weight. But over the years, I realized that a transformation was happening. Running became part of me! It was more than the physical. It was spiritual. When I ran, I prayed. When I ran, I found peace and I could feel all of life’s stress draining out of my body. When I ran, I was in communion with God. (I always run outdoors, never on a treadmill.) Running had become life giving! This past summer, my congregation gave me the gift of a ten-week sabbatical. I happened to stumble upon the book Born to Run, by Christopher McDougall. The book tells the story of the Tarahumara, a reclusive Mexican Indian tribe that is purported to be the best ultra distance runners on the planet. But the book is also about many other things - nutrition, history, physiology, and spirituality. McDougall put his finger on what I have been feeling about running for so long but could not put into words, “Sex and speed – haven’t they been symbiotic for most of our existence, as intertwined as the strands of our DNA?” I have nuanced McDougall’s words and I use the words, “compassion and running.” For me, as a pastor, the compassion of Jesus is at the center of my faith, and running is one important way that I tap into that Spirit! Running feeds my compassion and compassion feeds my running. They are both primordial. McDougall goes on to say, “Perhaps all our troubles – all the violence, obesity, illness, depression, and greed we can’t overcome – began when we stopped living as Running People.” Deep inside, I have felt that way about running for a long time. If you are driving around Anderson Township and happen to see me running on the streets, I would greatly appreciate it if you would yield. Most of the time I’ll see you coming, but occasionally, I am preoccupied with prayer and listening to what God wants to tell me. One other thing, if it looks like I’m laboring, please don’t holler out your car window, “Hey buddy, get the lead out!” Like my three daughters, you may regret that when I see you on Thanksgiving Day!

my heart skipped a beat. I decided I wanted to stay with the boys, they knew the course. As we made it up the “steepest hill”, I felt overwhelmed with excitement. The junior and senior high school kids had just begun to walk the course; they cheered us on as we made the turns. The wind was cool and I

XC Baby By Jenn Sprague For those of you who know me, you might be surprised to know I never ran in high school. It wasn’t until I was 18 years old that I found out how much I love to run. So this year I became the Team Sales Coordinator for The Running Spot. It gave me the opportunity to run in the Grant County Cross-Country Invitational Open. Fall was in the air. The early morning temperature was dropping and hovered around 50 degrees. I was aware of dew from the grass during my pre-race ritual of leg swings to warm chilled muscles. This is when I started to recognize the greatest sport ever - XC. As we lined up for my first ever cross-country meet, I felt my heart race. I imagined it was only a glimpse of the way that teenagers feel as they line up to face the fate that lies in front of them. There were only about 15 of us racing; this is probably the smallest race I have ever signed up for. I never imagined this; I woke up that morning envisioning a nice fun 5K surrounded by hundreds of adults who eagerly wanted to get their morning jog in before their children’s race began. I couldn’t have been more wrong. And for a brief moment I even thought, “What did I get myself into??” As I stood there, a coach came over and asked what I planned to run. I thought about the 22 miles I was going to cover early the following morning and how new this was to me. I tried to convince him and myself that I was going to take it nice and slow - just to enjoy the moment. The official lined us up, gave his instructions, and I just thought, “This must be what XC is like.” He explained the course and I got lost in the twists and turns he described. He even told us the hill we were looking at would be the steepest we would find all morning. As he spoke, I felt myself getting more excited. And then it began. He pulled the trigger, the shot blast loud in my ear and

realized in my 10 years of running that this was, by far, the most fun I had ever had. The woods surrounding us were thick in some areas, thinner in others. I noticed the hill ahead appeared much steeper than the one we previously ran. I tried to keep my cool. We started at an irresponsible pace and I knew we would pay for it; I just wasn’t sure when. As we made our way to the Mile 1 marker, my heart started to burn. For the first time ever, all I could think was, “I have to do this for 2.1 more miles!?? You have got to be kidding me!” And so I continued. The students had grown in numbers and they were cheering their coaches on. I felt their excitement and I could feel the adrenaline pumping through my body. Mile 2 felt the same: more cheering, more fear, and I even began to break a sweat. I checked my Garmin and noticed the pace, not great, but not bad for a newbie. By Mile 3, all I could think of was stopping, dropping out, none of it mattered, I didn’t need to finish, there was no grand prize for the winner. But I am not that kind of runner. I could see the finish line, surrounded by the high grass and a clock that looked like it might be getting farther away rather than closer. I pushed on to the end. I completed the race more excited than I ever felt for completing a marathon. I wanted to cry but realized I was still in boy territory and that would have just been too girl for me. I walked through the chute, grabbed my number and cup of water. I looked up and realized that I just completed my first cross-country race. Best experience of my life. I may never be the best high school runner in the area, but that is not what cross-country is about. It’s about giving 100% and loving the thrill of the race. That’s XC. I am beginning to learn why it is the greatest sport, and hugely under-rated.

One Size Fits All... The Perfect Gift for the Holidays!

Stocking Stuffers Smartwool Popcorn Cable Hat/Scarf and Cozy Mittens Popcorn Cable Hat $39.99 Popcorn Cable Scarf $49.99 Cozy Mittens $29.99 Reflective Lights Firefly Light $12.99 Firefly Light with Wrist Attachment $15.99

Pistil Hats $31.99

Sweaty Bands $14.99- $17.99 Body Glide $9.99 Soft Sole Socks $9.99 for a six pack

Bob Roncker’s Running Spot Gift Card $ Any denomination you want

Nathan Stainless Steel 700ml Flip Straw Bottle $19.99

Thermal Quickdraw Hand Held Water Bottle from Nathan Sport $24.99

Asics Technical Abby Glove $24.99 Nuun $6.50 per tube of 10 tablets

Car magnets $3.99

Glass Runner Ornaments $7.99

Under the Tree Nike Lunar Elite 3 $100.00

Feetures Elite Running Socks - $13.99

Patagonia Women’s Re-Tool Snap T Pullover This fleece pullover is extremely soft and warm. It’s perfect for our cold Cincinnati winter weather, layer this pullover for extra warmth. $118.99

New Balance WX813PP and WX813BK Make a good workout great! Designed to minimize numbness often occurring while using cardio machines at home or in the gym. $79.99

Smartwool Reversible Training Beanie $24.99 Men’s Keen Finlay Oxford $99.99

Ladies Utopia Embossed Shoftshell Brooks has perfected the soft-shell for runners. This fully loaded jacket, designed for high-aerobic activity, offers the ideal warmth-to-weight ratio along with having a breathable, full stretch, waterproof fabric. Cozy cuffs with thumbholes and flip-mitt, side zip hand warmer pockets and retro reflectivity are included with this highly weather-resistant garment.

Smartwool Headband $17.99 The Stick $27 - $34

If you are considering a jacket, these have to be checked out. They are good looking, lightweight, and extremely comfortable. Running or doing other exercise activities in them will be an indulgence. $119.99

Five Fingers $89.99 - $109.99 Kids Sizes $49.99

Keen Brighton Low Boot $129.99 Keen Siskiyou Waterproof $99.99

Asics’ Noosa Tri 6 $119.99

Women’s Keen Bern Baby Bern Boot $149.99

Smartwool Socks $14 - $20

Merrell Avian Light Ventilator Waterproof $109.99

Bob Roncker’s Running Spot Gift Card $Any Denomination you want Merrell Linz Waterproof $124.99

Asics ARD Jackets Men’s and Women’s Lightweight and breathable, this waterproof and windproof 2-layer stretch fabric offers full weather protection. Fully seam-sealed, protective wind panel behind zipper, security key pockets, reflective elements for increased visibility and stretch mesh gaitors inside cuffs provide hand protection. $129.99

Merrell Moab Gore-Tex $119.99

Haiku Purses & Bags $24.99 - $89.99

Merrell Minimalist Shoes $124.00

Timex Women’s T59201 Ironman Triathlon Sleek 50-Lap Resin Strap Watch $64.95

Brooks PureProject Shoes $89 - $119 Women’s Plush Synchilla Vest A deep-pile fleece vest in plush, double-faced polyester fleece. Stay Warm and Cozy with Patagonia Fleece. $68.99

Smartwool Sweaters - Ladies Dazzle Dot Hoody with an interior hood pattern and contrast color tipping on the hood and cuffs, along with a kangaroo pocket. Men’s styles offer a classic look, that are soft and lightweight. $ 99.99 - 129.99

Women’s NorthFace Boots $84.99 - 154.99

Patagonia Men’s and Women’s Torrentshell Jacket Patagonia hard shell jacket pared-down and packable, 2.5-layer H2No barrier waterproof/breathable hard shell jacket. For all those wet days! $118.99

Merrell Refuge Core Mid Ventilator Waterproof $124.99

Bob Roncker’s Running Spot Gift Card $Any Denomination you want

Merrell Thermo 6 Waterproof/ Insulated Men’s boots $124.99

Merrell Isotherm Waterproof/ Insulated Women’s boots $124.99

Patagonia Men’s and Ladies Nano Puff Nano Puff is windproof and water-resistant, incredibly lightweight, highly compressible and can be worn as insulation or outerwear in cold climates. Ladies Nano Vest $128.99 Men’s Nano Puff Jacket $178.99

Overland Bags - $39.99 - $89.99

Garmin Forerunner 250 $ 199.99

Bob Roncker’s Running Spot Gift Card $ Any Denomination you want

Double Layer Cowl Neck Dress $59.99

Men’s Silver Bullet Jacket Proving that less really is more, this superlightweight run jacket is windproof and waterresistant. It has a high tech aluminum membrane so you stay warm without adding extra layers. Other features are cozy cuffs with thumbholes and flip-mitt, venting at back arm holes, retro reflectivity and a moisture-proof media pocket. $149.99

Lole Calm Shawl Collar Dress $69.99 Double Layer Cowl Neck Dress Great with leggings or with our great selection of winter boots!! The Nike+ SportWatch GPS powered by TomTom®: Never Run Alone Again $199.99

Naot Dress Shoes $178.99 - $179.99 Zensah Sports Bra $35.99 Men’s R1 Pullover and Vest Patagonia fleece is made with Regulator grid fleece making it lightweight, warm, compressible, highly breathable and moisture-wicking. $98.99 - $138.99

Earth Drummer Masters Excel Nationally Local 40+ Runners Blazing! By Coach Randy Cox The Running Spot Earth Drummers Racing Team has come a long way since its inception back in 2004. What started as seven young men seeking high-level training and racing opportunities after completing collegiate running careers, has grown into a team composed of many of the area’s top male and female runners of all ages. What hasn’t changed, and never will, is that we continually seek excellence individually and as a team. This attitude has led to many superb performances throughout the years and will no doubt lead to many more in years to come. In this article, I want to highlight the performance of our men’s masters team, which has recently had great success at the national level. Early Rumblings By early 2005, word started getting out about the Earth Drummers, and men and women of various ages started to train and race with the team. Among the earliest of our masters men were current team members Tom Eckel, Dan Bird, and Lon Bussell. Their success on the local and national road racing scene, followed by several high placings at national track championships*, brought greater acclaim and numbers to the Earth Drummers. The team is now up to about 30 members and continues to grow. *Go to earthdrummers.com for our race results. Continued Success In the summer of 2009, Tom Eckel and Dan Bird competed in the USATF National Masters Track and Field Championships. In the 1500-meter race, Tom placed 4th in the 55-59 division, and Dan placed 6th in the 50-54 group, at that time our best ever individual performances at a national event. Two months later, Bird placed 2nd at the 15k Masters National Championships, proving that he was not only fast at the shorter races, but strong as well. That fall, we had a major team breakthrough, when we traveled to Louisville, KY for the USATF Club Cross Country National Championships. At that meet, we placed 4th out of 15 teams from all over the country, and realized that we were not only pretty darn good individually, but also as a team. I believe that this meet was a real eye-opener for us, and gave us the belief that we really could do big things.

2011 National Champions!!! In the winter of 2010-2011, several of our masters men started focusing on training for the USATF National Masters Track and Field Championships to be held at Baldwin Wallace College in northern Ohio. Training for an 800-1500 meter race for eight months took a lot of patience, but from past experience we already knew that hard, focused training can lead to great results. The first Earth Drummer to compete at the big meet was Landen Summay, who joined the team in 2009 and immediately showed me his great promise by tearing up a tough hill workout. At that moment I felt that if Landen had the desire, there was no limit to what he could accomplish. Leading up to the meet, he had competed in a road mile as well as some of the Running Spot All Comers track meets to gain experience in the shorter distances. He had never, however, competed in an 800-meter race, his first event of the meet. Through lap one of the 2-lap event, Landen stayed behind the leader, trying to relax while waiting patiently to make his move. When he hit lap two, he accelerated into a gear nobody else in the field possessed, and won the National 800 Meter Championship in the 45-49-age division by a whopping 4 seconds. His time of 2:03:04 would have placed him 6th at the World Master’s Championships! On the next and final day of the National Championships, several Earth Drummers competed, and placed well, in the 1500 meter event, highlighted by Tom Eckel’s 5th place finish in the 55-59 age division, and Landen Summay’s 3rd place finish in his age bracket. But there was more to come…. Earth Drummer mates Eugene Rutz, Joe Brown, Dan Bird and Tom Eckel teamed-up to run the fastest time of the day in the men’s 50+ 4x800 relay. What a way to round out a great weekend of championship racing, and what a great payoff for months of preparation! What’s Next? Our next major track event will be the USATF National Indoor Track and Field Championships. This event takes place in mid-March in Bloomington, IN. We look forward to more stellar performances! Bob Roncker’s Running Spot and Brooks sponsor the Earth Drummers. Founder Randy Cox has coached them since the beginning. If you would like more information about the Earth Drummers, contact Coach Cox at coachrcox@fuse.net, or call Randy at (513) 240-7015.

Attitude, Attitude, Attitude Complete With Old Worn Out Sayings By Joan(ie) Siegel We cannot always control what happens to us in life, but we do have some control over how we react or respond to what life tosses at us. Many things in life that are satisfying, rewarding, or worth doing, are not easy. It is our choice whether to take on challenges with good humor and a sense of adventure, or to just sit back and give up. You have heard, “When the going gets tough, the tough get going.” We all have burdens and setbacks in life. Are we a glass half full or half empty looker? Are we going to be happy with what we have or are we going to bemoan the difficulties in life and what we don’t have? I have friends in the Roncker’s training groups who have decided to walk a full or half marathon. Many started out having a great deal of difficulty keeping up and going the distance. Did they throw in the hat and say, “This is too hard, it’s not worth it”? No. They kept at it with good humor and no complaints. It takes hard work and looking at the big picture. So many walkers have improved quite a bit, some amazingly so. I have no doubt that, due to their good attitude and willingness to work hard and extend themselves out of their comfort zones, they will continue to improve. You know who I’m talking about and you should be proud of yourselves! Keep up the good work! Speaking of getting out of your comfort zone, I have three walking buddies who have participated in several 100-mile races and many 50-mile ultra marathons. They all have had foot and other problems, and one has Crohn’s disease. He finishes races ahead of many of the runners. It would be easy to use the Crohn’s as an excuse to sit on his couch and talk to his birds, but he doesn’t, and he never complains. His wife is another amazing person. Due to injuries, she might not excel at walking the way the ultra marathoners do, but she does excel at supporting others with patience, kindness, intelligence and organization, even when she is in pain from an injury. These folks are all extremely successful at what they do. Why? Could it be their heart, drive and good humor? I think so. They also happen to be some of the nicest people you will ever meet. All have been coaches at one time or another with the Running Spot walkers’ training groups.

I truly believe that every cloud has a silver lining. I have so much to be grateful for. I have gotten the support of friends, friends I might not have realized I had if it were not for needing them. I have so many little things to be grateful for, and as we know, the little things do add up. Listen to the news. I am grateful that I have a bed, blanket, pillows, and a roof over my head, for hot showers and a car that runs. I’m grateful for family, friends, and food. My boyfriend passed away, but I am so grateful that I had him in my life for six years. My full time job was stressful, but I am grateful I had a job. Now I am grateful that I am retired. I am grateful for all the wonderful co-workers I have had. I am grateful to have had the strength, health, and energy to be able to do all the things I have done. I am grateful to have earned first place walking trophies even if I can barely walk now. At least I had the opportunity to know what it feels like to have done something well. I am glad I got to do what I did when I could! If there is something you want to do, do it now. Dive in there. Don’t put it off because no one knows what the future brings. We all have some challenges. Are we going to let them beat us? We can try to overcome the challenges and if that’s not possible, accept with good humor the position we find ourselves in. It is what it is. I can do this and, if you have the desire, you can too! Maybe we’re not as fast or can go as far as we would like, but at least we can get out there and give it a try! Our training groups are great!!! Many of us keep coming back for more, just for the camaraderie. Bring your attitude.

I can’t name everybody I walk with, but I bet every one of them has a story. The topics are numerous; age (72 year olds walking faster than most, no matter what their age), injuries (there are many of us who have fallen, gotten stitches, broken bones, torn ligaments or just bled a lot), cancer (I’m not the only one), etc. All of these folks keep plugging away, pushing themselves to do their best, and coming back for more. They support and offer encouragement to each other. Everyone who joins our training groups embraces the attitude of, “I can do this, and I am up to the challenge.” With that attitude, good things can happen!

2012 Boston Qualifiers as of October, 2011 Men’s Open 3:10 & under Peter Kemboi 2:21 Chris Reis 2:21 David Riddle 2:28 Tilahun Abebe 2:32 Max Hock 2:34 Eric Bair 2:38 Tom Kauffmann 2:39 Colin Meyer 2:41 Court Lilly 2:42 Zach Lewis 2:44 Mark Ragase 2:44 Michael Wurzbacher 2:45 Jason Barhorst 2:46 Andrew Brasse 2:46 Ryan Hopper 2:47 Dan Burnett 2:48 Nathan Stewart 2:48 Marc Teismann 2:50 Greg Lemmon 2:51 Adam Hehr 2:52 Jake Richards 2:52 Tom Heraghty 2:52 Michael Hoblet 2:52 Chad Russell 2:53 Matt Schluneker 2:54 Steven Thieme 2:55 Roland Molina 2:55 Dion Roberts 2:56 Adam Sprague 2:57 Nick Kienzle 2:58 Jeffrey Schroer 2:58 Brian Taghorn 2:58 Tyler Cross 2:59 Greg Johnson 2:59 Tyler Geers 3:00 David Larson 3:00 Garrett Burnett 3:00 Phillip Putnam 3:01 Jason Fremder 3:02 Douglas Higgins 3:02 Dan Hollingshead 3:02 Evan Bayles 3:04 Orry Zumbiel 3:04 Lee Sekinger 3:05 Philias Daka 3:05 Matt Akey 3:08 Michael Hughes 3:08 Justin Landers 3:08 Matthew Offerman 3:08 Stephen Hayes 3:08 Kyle Durham 3:08 Andrew Jordan 3:09 Kyle Fahrenkamp 3:09 Brian Garrison 3:09 Alejandro Gauna 3:09 Doug Huff 3:09 Ryan Woolley 3:09 Stephen Carter 3:09 Robert Florez 3:09 Zachary Steever 3:09 Mark Hausterman 3:10 Ryan Earhart 3:10 Jeremy Behler 3:10 Jason Harpold 3:10 Victor Zeinner 3:10

Columbus’11 Columbus ‘11 Rocket City ‘10 Indianapolis ‘10 Columbus ‘11 PIG ‘11 Chicago ‘11 Columbus ‘10 PIG ‘11 Boston ‘11 Columbus ‘11 Boston ‘11 Boston ‘11 Columbus ‘10 Chicago ‘11 Boston ‘11 Columbus ‘11 Cleveland ‘11 PIG ‘11 Boston’11 Boston ‘11 Columbus ‘10 IN Monumental ‘10 PIG ‘11 PIG ‘11 Columbus ‘10 Columbus ‘10 PIG ‘11 Columbus ‘11 Boston ‘11 PIG ‘11 Chicago ‘11 Boston ‘11 Chicago ‘11 Columbus ‘10 Columbus ‘10 IN Monumental ‘10 Boston ‘11 Chicago ‘10 Columbus ‘10 Columbus ‘10 Columbus ‘10 PIG ‘11 PIG ‘11 PIG ‘11 Chicago ‘10 Columbus ‘10 Columbus ‘10 Columbus ‘10 PIG ‘11 Columbus ‘11 Columbus ‘10 Columbus ‘10 Virginia Beach ‘11 PIG ‘11 PIG ‘11 PIG ‘11 PIG ‘11 Columbus ‘11 Columbus ‘11 Boston ‘11 Boston ‘11 IN Monumental ‘10 IN Monumental ‘10 PIG ‘11

Women’s Open 3:40 & under Corey Randall 2:55 Columbus ‘10 Anika Busby 2:57 Boston ‘11 Carrie Birth 3:03 Chicago ‘10 Megan Rieger 3:07 PIG ‘11 Jordin Cooper 3:10 PIG ‘11 Laurah Turner 3:10 PIG ‘11 Lindsay Swann 3:13 Columbus ‘10 Lisa Andi 3:13 PIG ‘11 Tara Teras 3:15 PIG ‘11

Jennifer Sprague 3:19 Liz Favret 3:19 Shelby Miller 3:21 Annette Bryan 3:21 Emily Strunk 3:23 Kelly Meyer 3:23 Lauren McCafferty 3:23 Lisa Sand 3:23 Natalya Shinkle 3:23 Rachel Bea 3:24 Jennifer Irwin 3:26 Tiffany Stephens 3:28 Cristy Doll 3:28 Darci Voda 3:28 Bessie McGraw 3:28 Kelly Leugers 3:28 Alissa McDivitt 3:29 Amanda Nanney 3:29 Amy Marcotte 3:29 Halle Cupp 3:29 Sarah Riesenberg 3:29 Laura Hoguet 3:30 Carly Goecke 3:31 Andrea Sitlinger 3:31 Sarah Gorman 3:32 Melissa Buschmann 3:32 Kelly Klosterman 3:32 Noelle Reinhart 3:33 Julia Clements 3:33 Chelsea Ferrie 3:33 Nicole Koors 3:33 Anna Moore 3:33 Stephanie Arango 3:34 Nicole Poe 3:34 Maggie Seitz 3:34 Ann Seitz 3:34 Laura Leutzinger 3:34 Kristin Hoffman 3:34 Virginia Pledger 3:35 Myia Miller 3:36 Jennifer Karulf 3:37 Betsy Haigh 3:37 Amanda Hughes 3:38 Carolyn Menzie 3:38 Megan Good 3:38 Stephanie Plank 3:38 Lyndse Swann 3:38 Elizabeth Riha 3:39 Krista Stucker 3:39 Michele Berry Godsey 3:39 Alessa Liedhegher 3:40 Stephanie Frank 3:40 Stacey Raj 3:40 Teresa Graf 3:40

Columbus ‘10 Columbus ‘10 Boston ‘11 Boston ‘11 Boston ‘11 Boston ‘11 PIG ‘11 PIG ‘11 PIG ‘11 Columbus ‘11 Chicago ‘10 Boston ‘11 PIG ‘11 PIG ‘11 PIG ‘11 Columbus ‘11 Boston ‘11 Columbus ‘10 Columbus ‘10 PIG ‘11 Columbus ‘11 Bay State ‘10 Boston ‘11 Columbus ‘11 Columbus ‘10 Columbus ‘10 PIG ‘11 PIG ‘11 PIG ‘11 PIG ‘11 PIG ‘11 Columbus ‘11 Boston ‘11 Boston ‘11 PIG ‘11 PIG ‘11 PIG ‘11 PIG ‘11 Columbus ‘10 Columbus ‘10 Columbus ‘10 Columbus ‘11 Columbus ‘10 IN Monumental ‘10 PIG ‘11 PIG ‘11 Columbus ‘11 Columbus ‘10 Columbus ‘10 PIG ‘11 Boston ‘11 Columbus ‘10 Columbus ‘11 Columbus ‘11

Men’s 35-39 3:15 & under Rob Morwood 2:35 Tim Lessek 2:46 William Allen 2:48 Scott Bihl 2:51 Richard Dravenstott 2:52 Kevin Dobson 2:55 Jeffrey Cohen 2:55 Mark Stagney 2:55 Matt Garrod 2:58 Brandon Cox 2:58 Ed Baier 2:59 Bill Hoffman 3:00 Dean Cook 3:02 Matthew Wieczorek 3:02 Brian Courter 3:03 Eric Moore 3:07 John Fronduti 3:07 Eric VanLaningham 3:08 Jim Wu 3:09 Jim Lockwood 3:10

PIG ‘11 PIG ‘11 PIG ‘11 Boston ‘11 Boston ‘11 Boston ‘11 Columbus ‘10 PIG ‘11 Chicago ‘10 Columbus ‘11 Columbus ‘10 PIG ‘11 Boston ‘11 Columbus ‘11 Columbus ‘11 Columbus ‘10 PIG ‘11 Columbus ‘10 Boston ‘11 Boston ‘11

Duane Titus Steven Rohrs Chip Boertlein Jim Murphy Brandon Cox Dan Eagen Brian Tumlin Kyle Fahrenkamp Jeffrey Williams Kenji Heilman Jed Hartings

3:11 3:11 3:12 3:12 3:12 3:12 3:13 3:14 3:14 3:15 3:15

Women 35-39 3:45 & under Heather Backer 2:55 Tanya Thatcher 2:58 Kerry Lee 2:59 Gabrielle McBride 3:13 Kim Noble 3:14 Sarah Blackert 3:23 Jill McGrail 3:30 Stacy Wilson 3:36 Angelique Faul 3:38 Carrie Apling 3:38 Sarah Kessler 3:40 Jen Horenziak 3:40 Cara Dorning 3:41 Kris Zimmerman 3:42 Kim Martin 3:45 Lisa Gausmann 3:45 Men 40-44 3:20 & under Maxim Zobov 2:30 Sergey Kostylev 2:32 TJ Lentz 2:35 Chris Panczyk 2:51 Jerry Bricking 2:51 Bob Fehrenbach 2:52 Lee Luiso 2:56 Paul Schwartz 2:57 Dave Szeremet 2:58 Chris Cavanaugh 2:59 Todd Smith 3:00 Eric Hunziker 3:00 Jay Brewer 3:02 Dan Rebella 3:03 Patrick Dewine 3:03 Howard Miller 3:04 Keith Hall 3:06 Rob Williams 3:07 Michael Brubaker 3:07 David Ahlert 3:08 Robert Gould 3:09 Bob Jasinski 3:10 Ken Tegtmeyer 3:10 Jeff Phillips 3:10 Brian Singstock 3:11 Brian Tumlin 3:11 Tim Cantrell 3:12 John Fenton 3:14 Michael Pickens 3:16 Charles Bell 3:14 Nick Ciaccio 3:16 Peter Kwiatkowski 3:16 Joseph Pappano 3:17 Brian Gardner 3:18 Steve Elmlinger 3:18 George Herren 3:18 Brian Haigis 3:19 Doug Maxwell 3:19 Rick Lukin 3:20 Jon Stockert 3:20 Matthew Gross 3:20 Mike Becker 3:20 Women 40-44 3:50 & under Anita Le 3:08 Pam Taylor 3:18 CJ Kim 3:20

Boston ‘11 Columbus ‘10 Boston ‘11 Columbus ‘10 PIG ‘11 PIG ‘11 Columbus ‘11 Boston ‘11 IN Monumental ‘10 Boston ‘11 Boston ‘11

Chicago ‘10 Columbus ‘10 Columbus ‘11 Columbus ‘10 Columbus ‘10 Cleveland ‘11 PIG ‘11 PIG ‘11 Columbus ‘10 Columbus ‘11 Boston ‘11 PIG ‘11 Boston ‘11 Columbus ‘10 Columbus ‘11 Columbus ‘11

Columbus ‘11 Columbus ‘10 Columbus ‘11 Chicago ‘10 PIG ‘11 Chicago ‘11 Columbus ‘10 Boston ‘11 Boston ‘11 Boston ‘11 Boston ‘11 Columbus ‘11 Boston ‘11 Columbus ‘10 Columbus ‘10 Boston ‘11 PIG ‘11 Columbus ‘10 Columbus ‘11 Columbus ‘11 Boston ‘11 Boston ‘11 Boston ‘11 PIG ‘11 IN Monumental ‘10 PIG ‘11 Boston ‘11 PIG ‘11 Boston ‘11 Columbus ‘11 PIG ‘11 PIG ‘11 Chicago ‘11 Columbus ‘10 Columbus ‘10 Columbus ‘10 Columbus ‘10 PIG ‘11 Columbus ‘11 Columbus ‘10 PIG ‘11 PIG ‘11 PIG ‘11 Columbus ‘10 Boston ‘11

Allison Buecker Susan Shepherd Melissa Hardy Kelly Schoenefeld Hellen Scharff Robin Delnoce Sharon Turner Amy Mees Linda Elliott Kimberly Robinson Susan Guzior Mary Hogan Vicky Hadley Lee Ann Werner Lee Hill Nora Dashley

3:26 3:31 3:35 3:36 3:36 3:38 3:38 3:38 3:42 3:43 3:45 3:45 3:45 3:47 3:49 3:49

Columbus ‘11 Boston ‘11 Columbus ‘11 IN Monumental ‘10 Columbus ‘11 Boston ‘11 PIG ‘11 PIG ‘11 Columbus ‘10 Columbus ‘11 Boston ‘11 Columbus ‘10 Boston ‘11 PIG ‘11 Indianapolis ‘10 Columbus ‘10

Men 45-49 :30 & under Craig Wheeler 3:00 Tom Cady 3:03 Manfred Maurer 3:04 Alan Hicks 3:05 Brock Hanthorn 3:06 Cam Carver 3:09 Steve Torok 3:10 Donnie Gilman 3:16 Ken Taylor 3:16 Dennis Emerson 3:18 Roger Vance 3:20 Mark Koors 3:21 Jay Krebs 3:22 Steve Hogan 3:25 Andrew Biernat 3:25 Rob Butcher 3:25 Brian Hickey 3:26 Wayne Bey 3:27 Scott Bischoff 3:27 Iain Hughes 3:28 Robert Petry 3:28 John Stephens 3:28 Mike Williams 3:28 Kerry Nestor 3:29 Don Childs 3:29 Tim Lambrechts 3:29 Grant Stephenson 3:29 Joe Bloom 3:30 Mark Bardgett 3:30

Boston ‘11 PIG ‘11 Columbus ‘10 PIG ‘11 Boston ‘11 Cleveland ‘11 Columbus ‘10 Boston ‘11 Columbus ‘11 Columbus ‘10 Columbus ‘10 PIG ‘11 Boston ‘11 Columbus ‘10 PIG ‘11 PIG ‘11 PIG ‘11 Columbus ‘10 Columbus ‘11 IN Monumental ‘10 PIG ‘11 PIG ‘11 Columbus ‘11 Boston ‘11 Columbus ‘10 Columbus ‘10 Columbus ‘11 Cleveland ‘11 Columbus ‘11

Women 45-49 4:00 & under Maria Siska 3:19 Laurie Davis 3:26 Sandra Taylor 3:28 Leanne Jepson 3:32 Jill Peters 3:34 Jennifer Russo 3:34 Christine Jarrell 3:36 Ann Gruenbacher 3:37 Merry Leone 3:46 Mary Kincaid 3:47 Vicki Gundrum 3:49 Donel Waters 3:51 Valerie Barbour 3:54 Diane Dix 3:55 Susan Groome 3:57 Diane Dix 3:58 Susie O’Brian 3:58 Leigh Saulnier 3:59

Boston ‘11 Boston ‘11 IN Monumental ‘10 Columbus ‘10 Chicago ‘10 IN Monumental’10 Columbus ‘10 Boston ‘11 Columbus ‘10 PIG ‘11 Columbus ‘10 Columbus ‘10 NYC ‘10 Columbus ‘11 Columbus ‘10 Boston ‘11 Columbus ‘10 PIG ‘11

Men 50-54 3:35 & under Joe Brown 3:08 Len Schuster 3:12 Bob Orr 3:13 Stephen Chambers 3:14 Ken Roth 3:23 David Krekeler 3:23 Pat Gish 3:25

Wine Glass ‘10 Columbus ‘11 Columbus ‘11 Columbus ‘10 PIG ‘11 PIG ‘11 IN Monumental ‘10

Brent Baker Randy Coons Tim Coyle Peter McKenna Paul Heintz Kevin Byerly Chip Janson Tim Wasson Robert Brashear

3:28 3:29 3:29 3:30 3:34 3:34 3:34 3:35 3:35

PIG ‘11 Columbus ‘10 Columbus ‘10 Columbus ‘10 Chicago ‘10 Akron ‘10 Columbus ‘11 Boston ‘11 PIG ‘11

Women 50-54 4:05 & under Lynda Reisenfeld 3:32 Patti Lucking 3:47 Robin Smith 3:47 Cathy Stricker Campton 3:48 Kathleen Fussinger 3:53 Janet Geiger 3:53 Joanne Nugent 3:55 Susan Vogt 3:58 Jill Cummins 3:59 Julie Anderson 4:00 Maureen Heintz 4:00 Judith Peelman 4:02 Ramona Fry 4:03

PIG ‘11 Columbus ‘10 PIG ‘11 PIG ‘11 Columbus ‘10 PIG ‘11 Columbus ‘11 Columbus ‘10 PIG ‘11 PIG ‘11 Columbus ‘11 PIG ‘11 Columbus ‘11

Men 55-59 3:45 & under Bruce Jones 3:06 Herbert Robinson 3:25 Mike Lies 3:27 Thomas Dankenbring 3:32 Steve Madden 3:32 Gus Hutto 3:35 Bob Fogg 3:35 Binyu Tian 3:36 Ed Paff 3:38 Dan Fulkerson 3:39 Hal Stewart 3:39 Russ McMahon 3:39 Joe Bucalo 3:40 Gary Zumbiel 3:40 Greg Lammeier 3:44 Chuck Altenau 3:44 Michael Wenning 3:44

Columbus ‘10 PIG ‘11 Columbus ‘10 Grand Cayman ‘10 Columbus ‘11 Columbus ‘10 Illinois ‘11 PIG ‘11 PIG ‘11 Boston ‘11 IN Monumental ‘10 Columbus ‘11 Columbus ‘10 Columbus ‘10 Columbus ‘10 PIG ‘11 Columbus ‘10

Women 55-59 4:15 & under Jean Schmidt 4:01 Patricia Messmer 4:01

Boston ‘11 Chicago ‘10

Men 60-64 4:00 & under Jim Sears 3:33 Daniel Aerni 3:44 James Davis 3:47 Michael Glenn 3:53 Tom Reis 3:54 Rodney Thomas 3:55 Andrew Steckl 3:58 Bob Kroeger 4:00 Kevin Eustace 4:00

PIG ‘11 PIG ‘11 PIG ‘11 Columbus ‘10 PIG ‘11 Disney World ‘11 Columbus ‘10 PIG ‘11 Columbus‘11

Women 60-64 4:30 & under Shirley Sampson 4:27 Indianapolis ‘10 Men 65-69 4:15 & under Earl Rivers 3:58

PIG ‘11

Women 65-69 4:45 & under Carol Meagher 4:28

PIG ‘11

Men 70-74 4:30 & under Zach Dehaemers 4:13 Richard Roberson 4:13 Tom Cummings 4:17 Richard Jackson 4:30 Men 75-79 4:45 & under Duane Correll 4:35

Indianapolis ‘10 Columbus ‘10 Boston ‘11 Philadelphia ‘10

Charlotte ‘10

2011 Rankings Road Race Ranking of Local Runners and Walkers. Results are through September 2011. Open Male 1 Juilius Kibet 2 Abdelaziz Atmani 3 Tommy Kauffmann 4 Chris Reis 5 Derrick Butler 6 David Riddle 7 Eric Bair 8 Sergey Kostylev 9 Michael Perry 10 Chris Herren 11 Donnie Warner 12 Tim Menoher 13 Brian List 14 Scott Mindel 15 Matt Collmar 16 David Bea 17 Ryan Hopper 18 Colin Cotton 19 Eric Hauser 20 Max Hock 21 Eric Gruenbacher 22 Jackson Neff 23 Brian Denny 24 Michael Whitehead 25 Matt Kahl Open Female 1 Amy Robillard 2 Karen Berndt 3 Kerry Lee 4 Becky Clark 5 Rachel Bea 6 Michelle Thomas 7 Corey Randall 8 Morgan Powers 9 Grace Conrad 10 Heather Backer 11 Felicity Brower 12 Anika Busby 13 Sarah Fisher 14 Alison Delgado 15 Kaitlin Price 16 Lisa Andi 17 Chelsea Hoffmaster 18 Leslie Kraus 19 Meghan Shagena 20 Jessica Reyes 21 Lisa Mason 22 Shannon Davis 23 Amy Warren 24 CJ Kim 25 Sarah Blackert Male 24 & Under 1 Tommy Kauffmann 2 Michael Perry 3 Matt Collmar 4 Colin Cotton 5 Eric Hauser 6 Max Hock 7 Eric Gruenbacher 8 Jackson Neff 9 Brian Denny 10 Michael Whitehead 11 Matt Kahl 12 Brad Fortuna 13 Sam Pearson 14 Robert Flannigan 15 Daniel Scurry 16 Sean Vandermosten 17 Jeff Schroer 18 Matthew Kincaid 19 Greg Sanders 20 Jeff Griffiths Female 24 & Under 1 Becky Clark 2 Michelle Thomas

3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Morgan Powers Felicity Brower Sarah Fisher Kaitlin Price Chelsea Hoffmaster Leslie Kraus Meghan Shagena Jessica Reyes Amy Warren Calesse Cardosi Erika Helgeson Anna Ahlrichs Alanah Sonntag Catherine Paquette Kayla Justice Colleen Foote Noelle Reinhart Brittany Gibbons

Male 25-29 1 Juilius Kibet 2 Abdelaziz Atmani 3 David Riddle 4 Eric Bair 5 Brian List 6 Chris Herren 7 Donnie Warner 8 Ryan Hopper 9 Scott Mindel 10 Marc Teismann 11 Breylen Derrick 12 Nathan Stewart 13 Greg Lemmon 14 Brian Taghon 15 Evan Bayles 16 Mark Bierkan 17 Tom Arnold 18 Adam Tolle 19 Ryan Woolley 20 Chris Davis Female 25-29 1 Karen Berndt 2 Rachel Bea 3 Corey Randall 4 Grace Conrad 5 Anika Busby 6 Alison Delgado 7 Lisa Andi 8 Christine Wampach 9 Melanie Price 10 Andrea Mayall 11 Laurah Turner 12 Amy Schoenfeld 13 Heather Clark 14 Liz Favret 15 Jamie Roflow 16 Kelly Zilli 17 Anna Moore 18 Kaewyn Nauman 19 Kayla Camp-Warner 20 Katrina Styles Male 30-34 1 Chris Reis 2 Derrick Butler 3 David Bea 4 Mike Greiwe 5 Court Lilly 6 Brian Alessandro 7 Mark Ragase 8 Andrew Brasse 9 Lukas Schmid 10 Chad Russell 11 Brian Marshall 12 Roland Molina 13 Derek Parker 14 Joe Cobbs

15 16 17 18 19 20

Jason Harpold Brett Arnold Nabeel Jadeed Steve Miller Jason Laine Shawn Burton

Female 30-34 1 Amy Robillard 2 Lisa Mason 3 Tiffany Stephens 4 Bessie McGraw 5 April Kerley 6 Tara Teras 7 Natalya Shinkle 8 Jen Sprague 9 Annette Molina 10 Annette Bryan 11 Melissa Siemers 12 Julie Durrett 13 Kimberly Ayer 14 Courtney Heikenfeld 15 Erika Wetzel 16 Amanda Hughes 17 Nicole Masewski 18 Sue Pieczonka 19 Rachel Tinsler 20 Halle Cupp Male 35-39 1 Chad Sexton 2 Jeffrey Cohen 3 Brad Dunlevy 4 Eric VanLaningham 5 Scott Bihl 6 Ron Perry 7 Tim Nijakowski 8 Harvey Lewis 9 Andy Schneider 10 Dan Eagen 11 Jereme Ransick 12 Michael Riley 13 Cameron Simoneau 14 Sean Molony 15 Jim Wu 16 Michael Fry 17 Brent Degenhardt 18 Kenji Heilman 19 Joe Dreas 20 Jed Hartings Female 35-39 1 Kerry Lee 2 Heather Backer 3 Sarah Blackert 4 Jennifer Deutsch 5 Tiffany Whitt 6 Natacha Smith 7 Jen Davis 8 Carrie Apling 9 Angelica Smith 10 Erin Beers 11 Cara Dorning 12 Lisa Lewis 13 Michelle Beckman 14 Elaine Nomina 15 Kris Zimmerman 16 Wendy Marshall 17 Kate Goldsmith 18 Cyndi Chaney 19 Amy Ritter 20 Jenni Hanak Male 40-44 1 Sergey Kostylev 2 Tim Menoher 3 TJ Lentz 4 Bob Fehrenbach

5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Chris Cavanaugh Howard Miller John Fenton Rob Mooth Andrew Allwein Dave Denoma Tom Rhoades Bob Fritz Jeff Phillips Jay Brewer Jim Cole Matt Fitzpatrick Mike Jarrod Grapes David Shwizz Rick Finn Keith Hall

Female 40-44 1 Shannon Davis 2 CJ Kim 3 Alma Gomez-Vanal 4 Allison Buecker 5 Kim Noble 6 Dianne Griesser 7 Kathleen Grover 8 Susan Hoelle 9 Linda Jeanmougin 10 Trish Hiler 11 Ellen Beerman 12 Susan Shepherd 13 Kathy Robinson 14 Heather Moore 15 Missy Holder 16 Amy Mees 17 Lecia Holley 18 Laura Witmergautsch 19 Tracey Outlaw 20 Pamela Baker Male 45-49 1 Jamie Cromrie 2 Landen Summay 3 Mark Koors 4 Philip Helbig 5 Chris Wolfer 6 Andrew Jones 7 Ronnie McAllister 8 Lee Luiso 9 Charles Brady 10 Cam Carver 11 David Corfman 12 Mark Bardgett 13 Vince Kinman 14 Brian Hickey 15 Tom Laux 16 Michael Absalon 17 Manfred Maurer 18 Roger Thornberry 19 Roger Vance 20 Tony Parnigoni Female 45-49 1 Gay Hammon 2 Jennifer Summe 3 Jill Peters 4 Marnie Witmer-Gauts 5 Vicki Gundrum 6 Jenn McDowell 7 Beth Swank 8 Laurie Davis 9 Verna Arnette 10 Mary Owensby 11 Darlene Page 12 Evie Estes 13 Susan Burwig 14 Bethany Heath 15 Giselle Schipper 16 Connie Vaughn

17 18 19 20

Shannon Godar Melanie Miles Suttan Geiser Mary Kramer

Male 50-54 1 Eugene Rutz 2 Mark Tensing 3 Dan Bird 4 Fernando Ceccopieri 5 Brent Baker 6 Joe Brown 7 Andy Perrino 8 Bill Valenzano 9 Patrick Schultheis 10 Raymond Bernardini 11 Tom Rapp 12 Stephen Chambers 13 Steve Adkisson 14 Ed Bachman 15 Tod Davis 16 Michael Sovec 17 Mark Fox 18 Brian Elwell 19 Dan Quinlan 20 Ron Weitzenkorn Female 50-54 1 Kathleen Schulte 2 Sandra Taylor 3 Peggy Doerger 4 Pattie Lucking 5 Kris Shoger 6 Janet Geiger 7 Mary Pat Hermanns 8 Dorothy Hafertepen 9 Belinda Wharton 10 Teresa Dufau 11 Debbie Biddle 12 Julie Anderson 13 Edie Ezell 14 Carmella Giulitto 15 Linda Lasure 16 Susan Wingertsahn 17 Judith Peelman 18 Liz Martini 19 Kathleen Fussinger 20 Deb Bird Male 55-59 1 Tom Eckel 2 Mike Lies 3 Joe Zeinner 4 Tom Dankenbring 5 Dave Lenahan 6 Bill Hardy 7 Stephen Stoll 8 Jeff Allen 9 Hal Stewart 10 Keith Maddox 11 Binyu Tian 12 Alan Burley 13 Mike Taylor 14 Greg Lammeier 15 Paul Stamp 16 Chuck Altenau 17 Gary Zumbiel 18 Paul Harkins 19 Stephen Peelman 20 David Blumenfeld Female 55-59 1 Sherry Hyden 2 Janet Christoff 3 Jean Schmidt 4 Theresa Canfield 5 Vicki Schroot 6 Terri Klapproth

7 8 9 10 11 12 13 14 15 16 17 18 19 20

Mimi Ransick Colleen Gagliardi Janet Sayre Karen Crane Karen Cosgrove Jennifer Black Robin Schwalbach Bekki Kreinest Laurie Herman Sally Applegate Pamela Monnig Renee Steele Theresa Marcum Linda Koscianski

Male 60-64 1 Jim Sears 2 Ken Roark 3 David Jones 4 Bob Wahlke 5 Dave Ringshauser 6 Daniel Aerni 7 Vince Mick 8 Mark Sackett 9 John Schrider 10 David Wnek 11 Edward Wnek 12 Jack Boehnlein 13 Tom Munninghoff 14 Benjamin Hoskins 15 Keith Scarborough 16 Jack Krumpelbeck 17 Armando Monsalve 18 Barry Levine 19 Michael Forcade 20 Dan Sheehy Female 60-64 1 Sally Wallace 2 Diane Pearson 3 Su Randall 4 Elizabeth Rader 5 Robi McIntire 6 Kathy Hicks 7 Linda Mildon 8 Kathleen Oâ&#x20AC;&#x2122;Neill 9 Linda Graham 10 JBN Gormley 11 Poppy Hawkins 12 Teri Fox 13 Sarah Duffy 14 Mary Anne 15 Mary Johnson 16 Jeanne Franklin 17 Jan Gormley 18 Kay McConnell 19 Carol Willis 20 Sondra Schuler Male 65-69 1 Wayne Doehlman 2 Gary Miller 3 Ed Hunter 4 Andrew Steckl 5 Bill Hopkins 6 Tim Corcoran 7 Tony Cianciolo 8 Gene Black 9 Mike Webb 10 Mike Emark 11 Jim Ball 12 Leroy Vickers 13 Ron Sterling 14 Richard Faulkner 15 Norris Dahlstrom 16 Ed Bosse 17 Jeff Burrell 18 Bill Wagner

19 Jon Patton 20 Richard Schnitz Female 65-69 1 Carol Meagher 2 Judith Harmony 3 Elizabeth Brown 4 Alice Schneider 5 Margaret Champion 6 Joyce Hoffman 7 Lora Burfitt Male 70-74 1 Duane Correll 2 Dennis Heldman 3 Howard Hughes 4 Wayne Wheeler 5 Jim Rector 6 Brendan Oâ&#x20AC;&#x2122;Neill 7 Richard Jackson 8 William Cobb 9 Dennis Sweeney 10 Bob McDonald 11 Dick Bruder 12 George Stump 13 Jim Sizemore 14 Arthur Albrinck 15 Admiral Sanders 16 Al Edmunds 17 Bruce Conway 18 Jim Rhoda 19 Robin Cotton 20 Amzi Gray Female 70-74 1 Laura Booke 2 Ann Rhoda 3 Frances Gilbert Male 75-79 1 Howard Hughes 2 Gary Crawford Male 80-84 1 Dean Weber 2 Robert Denny Male 85-89 1 Mike Fremont Female Walkers Under 60 1 Melissa Oakley 2 Sue Diemer 3 Hannah Haverkos 4 Patricia Schmidt 5 Susan Sewell 6 Karen Kramer 7 Karen Wilson 8 Barbara Cameron 9 Mary Beth Donelan 10 Margie Massie 11 Dawn Bittner 12 Donna Schweikert 13 Bridgett Remley 14 Donna Sarky 15 Rachel Burkart 16 Connie Hendy 17 Debra Mooney-Cor 18 Lori Radcliff 19 Amy Radcliff 20 Ginny Lenahan 21 Shauna McNally 22 Viktoria Kroeger 23 Caitlin Thompson 24 Amy Connor 25 Janis Hoover

2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25

Patsy Darling Christine Boylan Virginia Mason Nancy Zadek Miriam Jacobs Mary Alice Gruden Cindy Burkhart Joan Siegel Barb Feilhauer Lynn Corson Barbara Whipp Kathleen Oberer Laverne Steiger Jo C Nall Verna Finke Patti Dillard Beth Dorfman Janet Murphy Carol Legg Joanne Ruther Dianne Murray Shirley Schedel Sue Grau Nancy Dyson

Male Walkers Under 60 1 Omar Nash 2 Dan Piening 3 Russell McMahon 4 John Stephenson 5 Steve Morehouse 6 George Thomas 7 Mohanjit Singh 8 Daniel Lingrosso 9 Thomas Moore 10 Darryl Davis 11 Ramesh Gambheera 12 Jimmy Parrish 13 Eric Joiner 14 Jerry Schedel 15 Tom Behymer 16 Ed Mount 17 Larry Stebbins 18 Ed Mount 19 Dan Miller 20 Dom Julian 21 Rob Whitman 22 Paul Gardner 23 Nate Domenicone 24 Roger Nunlist 25 Kyle Sterwerf

Male Walkers 60 & Over 1 John Fischer 2 James McGruder 3 Robert Vitz 4 Ambrose Wilson 5 Bill Whipp 6 Ron Crebo 7 Scott Cameron 8 Ambrose Wilson 9 Doug Tuke 10 Thomas Hampel 11 David Legg 12 Wayne Hinaman 13 Roy Ohr 14 Al Miller 15 Paul Davis 16 Scott Findlow 17 David Kappesser 18 Ferby Grau 19 Pete Dewbury 20 George Eyerett 21 Al Kaled 22 Paul Woodson 23 Edward Jackson 24 Lee Derhodes Female Walkers 60 & Over 25 Paul Bloemer 1 Alice Palmer

Teacher Act By Grace Conrad It’s 4:20 a.m. when my alarm goes off… why do I do this to myself ? I ask. I slide out of bed and walk towards the dresser. I quietly open the drawers to grab a sports bra, shorts, socks, and a t-shirt before I tiptoe into the bathroom. My husband thinks I’m crazy. I have to agree with him. But there is something about the early morning runs that have a seducing effect on me. I quickly check my workout schedule from Randy Cox to see what my workout is. It is Wednesday, which means this is my third morning getting up early this week and I still have two more to go before I can “sleep in” to a later run on weekends. I don’t have to do this, not this early, but it sure beats the heck out of running later, when my legs are beat from standing all day. I’ve had to modify my running schedule, as I can’t join the Earth Drummers on Tuesdays anymore. I have an evening class from 4:30-7:00 p.m. that blocks me from going to practice. Instead, alone early in the mornings, I battle myself and the clock - 4:20 a.m. to be exact. With one step out of the door I am wide-awake. The smell of the cool crisp autumn air envelops my body and gives me a quick chill. I smile. Fall is my favorite time of the year to run. Wearing long sleeve shirts with shorts and gloves reminds me of cross-country season. I am quickly transcended back into time when it all began. College cross-country is when I had some of my best memories. I regain my focus as I begin to think about my workout for the morning. 5 x one-mile repeats at 10k race pace + 5 seconds. Okay, that means probably around 6:05-ish pace for me. Should I run to the corner of Cooper and Plainfield or Glendale-Milford and Plainfield? Do I want to do the same route

back and forth five times or do I want to go down another road to change up the scenery? These are the thoughts that flow through my mind as I continue my warm-up… I am currently enrolled in UC’s masters program for Education, and I am halfway through my student teaching internship at Walnut Hills High School. I’ve had to give up many of my working hours from the Spot to focus on my teaching experience, which in turn has led my bank account to drop to a whopping $200. (Which, I assure you, will reach a $0 very soon…..) I’ve had to trade in my social life and Trader Joe’s shopping sprees for uncountable hours of planning and studying. When Fridays roll around, I am mentally and physically exhausted. I look forward to Friday afternoons because I know I can go home and nap, however long that may be. I never knew teaching would be such an exhausting profession, but it is. With that being said, I am in love with all of my students. They are what keep me motivated, and I enjoy seeing their faces in class every day. I am not a mom (yet! Ha-ha), but I can see how being a teacher is similar to being a parent. Just as a parent’s job never ends, neither does a teacher’s job ever end. I find myself constantly thinking about my students: what I want to teach them, how I want to teach them, what I want them to get out of it, and how I can make it more fun and exciting as well as challenging. The teachers in the science department are amazing. I am grateful for the experience of being part of their community. I have also developed a new profound appreciation and admiration for teachers. Teachers who are parents, teachers who are athletes, teachers who are involved in any extra-curricular activities…. You all are supermen and wonderwomen! I guess the point I am trying to make is this: Where there is a Will, there is a Way. I have been doing this whole “running” thing for 10 years now. Waking up early to fit in my mileage is something I do not regret doing. Modifying my life a little to ensure proper rest is a must and giving up late night socialization, for me, isn’t much of an issue. I have a supportive husband who thinks I’m nuts but encourages me to do what I need to do to stay healthy and happy. I feel sharp and ready to tackle the day when my body has been energized through a preschool run. So I will keep on running along. Even if it IS 4:20 in the morning.

My Running Streak – Cont’d By BJ David I was given the opportunity to submit an article about my running streak in an earlier issue of The Runner’s Spotlite. I was honored…plus, my kids thought it was cool. So, what streak am I referring to? To summarize: after many unsuccessful attempts at making running a part of my life, I was inspired by an article on ESPN.com, Everlasting Run. The article is easily accessible online, but it tells the story of Robert Kraft, who began running eight miles every day on the beaches of Miami, Florida. When did he start? January 1, 1975. When did he stop? He hasn’t. That’s right. He’s still running eight miles every day. He crossed 100,000 miles two and a half years ago. After telling my wife and a couple of friends of my intentions, I began my running streak on December 27, 2007. I haven’t missed a day since. Really. I’ve kept my streak alive by running at least one mile during each calendar day. Two miles today does not count as a mile for tomorrow. My streak is noted on the United States Running Streak Association’s (USRSA) website, www.runeveryday.com. Check it out. I’m currently at #204 on the active streak list…in the world! Sounds pretty cool doesn’t it? Or goofy, I know. Somebody tells me almost every week how I shouldn’t be running every day. I couldn’t disagree more. They say, “You’re going to hurt yourself. We’re not supposed to run every day.” I usually respond with something like, “I’m not sure we’re supposed to be sitting behind a desk, eating fast food every day either. I’ll stick with running.” Or I’ll go with, “We live in the most obese country in the world. I’m not so sure everyone else has it figured out. Wanna meet me for a run this evening?” Now I’ll admit, I’m probably more of a jogger than a runner so I think I take it pretty easy on my knees. I believe we’re supposed to be active. And I figure why not be active every day. Now, I’m still on the road running my company, Mella Window & Carpet Cleaning so I’m carrying ladders, climbing around someone’s house, moving furniture, or pushing a carpet cleaning wand around all day. I’m not exactly sedentary. With that said, many of the days of my streak have only seen me complete a little over a mile, but I still did something. It’s my way of keeping active. It’s my way helping myself not become a couch potato. It’s a great stress reliever, keeps my weight down, keeps my heart rate low, and more. So it’s a part of my life. My family and friends know how important it is to me. It rarely gets in the way of anything though, since I can do it at any time during the calendar day. When we have games for the kids, a social event, a family gathering, etc…I keep the streak alive around our schedule. I’ve gotten up at 5:00 a.m. to run before we traveled all day. I’ve sprinted out the door at 11:45 p.m., in the rain to get it in before midnight. I’ve run on the days that two family members and one friend have passed. I’ve run with a horrible case of bronchitis. I’ve kept the streak alive after multiple ½ marathons when my legs really didn’t want me to. I’ve run while on “boys trips”. During the first couple of years, there were even two instances when I got into bed and my wife said, “Did you run?” And out of bed I groaned, out the front door I went…yeah, those nights sucked. But I still did it. I would like to get more miles in, but it’s difficult with my schedule. Sometimes I imagine that having a running partner a couple times a week or month would help move the miles up, but ultimately it’s up to me. Are you interested in starting a running streak? Have any questions? Feel free to email me at onemileperday@gmail.com or look up One Mile Per Day on Facebook. I would enjoy hearing from you or even starting a group that meets once a month to run and check up on each other. In two and a half months, I’ll cross four years. My kids occasionally run with me now and hopefully will on my upcoming anniversary. Tomorrow is day 1,387 and the USRSA still considers me a “Neophyte”! Hey, it’s just one mile per day! Get out there!

Don’t Run From The Cold By Rocky Tekulve, MS, ATC Manager of Education and Research Foundation Wellington Orthopaedic and Sports Medicine

Running in the cold weather can be very beneficial for beating those winter blues, improving your energy level, and maintaining your conditioning. However, there are certain precautions that you should be aware of to maximize your workouts and decrease adverse reactions. Running in temperatures in the 30s or lower will require an extra 15 to 20 percent more oxygen to achieve the same pace as running in temperature in the 40s. Your body’s muscles perform best when they are warmed up to 104 degrees. So, to optimize your winter running the following is recommended. Clothing The layer next to your skin should be comfortable and not too thick. It should be able to wick away the moisture and help retain body heat. There are a number of fabrics today, mostly man-made, that hold a comfortable amount of body heat close to your skin to keep you warm, but don’t let you overheat. Not only does this add to your comfort in winter, but it also eliminates chills due to having wet skin underneath. If it is a really cold day, your next layer should be of a comfortable thickness to provide insulation but allow freedom of movement. The outer layer should be a nylon or water resistant type material that protects against the elements and cold while allowing heat to be dissipated. Hats and gloves are a necessity in order to retain body heat and prevent wind chill and frostbite. On a really blustery day a head gator, along with an additional layer of insulation, may be in order. Hydration Even though you won’t feel it as much as in the summer you are still sweating and losing fluids when you run. The drying effect of cold air can increase the risk of dehydration. Losing only one percent of bodyweight through sweating can adversely affect performance and increase chances of injury. Make sure you pre-hydrate with 17-24 ounces of fluid and consume at least six ounces of fluid for every 20-25 minutes of running. For every pound of fluid lost during a run you should consume 17-24 ounces after the run. Warm-Up and Cool-Down If possible, on really cold days, try doing your warm-up inside so your body temperature is raised and your muscles and cardiovascular systems are functioning optimally. It may also be advantageous to cool down inside and finish with some light stretching to encourage muscle recovery and avoid getting chilled.

Clothing Suggestions Based Upon Temperature 40-49° - Long sleeve light weight shirt, shorts or tights, mittens or gloves 30-39° - Long sleeve medium weight shirt, light weight jacket or vest, tights and shorts, socks, mittens or gloves, ears covered 20-29° - Medium weight long sleeve shirt, base layer, tights and shorts, socks, mittens or gloves, and a hat, may also need a wind breaking layer of nylon or water/wind resistant type material 10-19° - Medium weight long sleeve shirt, and medium/heavy weight shirt, Tights and shorts, nylon or water/wind resistant layer top and bottoms, socks, heavy or layered mittens or gloves and a hat 0-9° - Two medium or heavyweight long sleeve tops, up to two layers of tights, thick wind breaking layer of nylon or water/wind resistant type material, mittens and gloves, head gator, hat over ears and vaseline over exposed skin. Anything Below Zero - Stay home in front of the fireplace!

Free Injury/Health Clinics Relieve Sore Feet • Heels • Knees • Hips • Massage Improve Your Nutrition & More When & Where First & Third Thursday of each month - O’Bryonville • 5:30p.m.-7:00p.m. Bob Roncker’s Running Spot • 1993 Madison Rd. Cincinnati, OH 45208 Second Thursday of each month two locations: Bob Roncker’s Running Spot • 267 East Sharon Rd. Glendale, OH 45246 5:30p.m.-7:00p.m. St. Elizabeth Sports Medicine (in conjunction with Bob Roncker’s Running Spot Newport) 5:00p.m.-6:30p.m. • 830 Thomas More Parkway, Suite 101, Edgewood, KY 41017 Fourth Thursday of each month - Glendale 5:30p.m.-7:00p.m. Bob Roncker’s Running Spot • 267 East Sharon Rd. Glendale, OH 45246 5:30p.m.-7:00p.m.

Register online at www.runningspot.com The Medical Professionals participating each week can be found on our website home page, in the section titled Health Resources, or in the monthly calendar by date.