Florida RacePlace Magazine July / Aug 2019

VOL 36 NO 4 July-Aug 2019

Florida’a Largest Women’s Triathlon

Oct. 5th

Join us at Fort Desoto Florida For the Largest Women’s Triathlon Lost in the In Line of Duty United in Honor Florida for -2019

July-August

1

October 9, 2010

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FREE Gift with any BROOKS purchase from Feet First during

JULY 12TH - 31st

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July-August

FLORIDA RACE PLACE Index – July - Aug Features

Bi-Triathlons Fl. Brian Harrington tips Calendar Celia Dubey Training

Feet First Review

FRPM Athlete of Issue

FRPM Advertising FRPM Eblast FRPM Index Gene’s Corner Health Tips Running North Fl. Running Orlando Fl. Running South Fl. Running Southwest Running Tampa Bay Subscriptions Support Local Tri’s Thunderbolt Races .

Advertisers

Advance Rehab.

Boston Bill Sunglasses Brian Harrington Brooks Shoes KLR Clearwater Aquatic 13 Countryside Chiropractic 37,42 Critical Link Health 9 Enhanced Performance 3 Feet First 45 Feet First Product Review 72-77 Fitniche 16 Florida Massage Therapist 8 Kona Bicycles New 16 KLR Training 8 LGP Wear 4,6 Meilus Muscular Therapy 74 OWS Swim 52 Running Center 40 Physical Chiropractic Tri Nu - Heather Should Thunderbolt Multi Sports TRC Race Management 18 47 68,69 44 70,71

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July-August

Website information www.frpm.net Website information www.frpm.com Website information Race Directors : Do Not Miss www.frpm.net Our March - April Triathlon Issue 3

Events

Say No To Drugs TopGun Triathlon Madeira Beach Summer Races Jacksonville Marathon Florida Road Races Halfathon Series Tarpon Springs Triathlon Buddy Run PB & J Run 10k and 5K WFYRC Summer Sunset Runs Run For Health 10K & 5K Santa And Suds 5K St Pete Summer Races 5K Ronnie’s Run 10K, 5K and 5 Mile St Jude Run 5K Rock The Ribbon 5K Orlando Half Marathon & 5K CFT Summer Triathlon Series CFT Pump House Run 8 Miler & 5K CFT Beach Run / Holiday Night 5K Run CFT Great Floridian Triathlon Girls Scout Thin Mints 5K Life Story 5K and 10K TopGun Race Info On Step Closer Race For A Cure 10K & 5K Great Gay 5K Run Fort Hamar 5K & 10K Run Northdale Pumpkin 5K Run Boo Run 5K Lyrca N Race Women’s Triathlon Track Shack Celebration of Running 5K Battle Of The Bands 5K U Can Finish 5 Miler John Holmes Ultra Runs

Top Gun

Triathlon & Duathlon 07/20/19

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9 10 12 14 15 19 24 25 26 28 29 30 32 33 33 34 38 38 39 39 46 50 56 57 59 61 63 64 67 73 73 73 75

RUNNING TAMPA BAY DATE

EVENT/DISTANCE

CONTACT

LOCATION

SAT AND SUNDAY WEEKLY 6:00 AM

TAKE THE FIRST STEP CLUB 4-15 MILES RUN AND WALK

NORIN DOLLARD 813- 956-7213

TEMPLE TERRACE ELEM. TEMPLE TERRACE FL.

SAT AND SUNDAY WEEKLY 6:00 AM

WEST FLORIDA "Y" RUNNERS CLUB GROUP RUNS

SKIP ROGERS 727-442-5838

CITY HALL PLAZA CLEARWATER FL

RUNS BETWEEN 3-23 MILES "DO THE LOOP"

WEDNESDAY WEEKLY 6:00 PM

SAFETY HARBOR ATHLETIC CLUB

DESIGN SPORTS 727-420-4666

670 MAIN STREET SAFETY HARBOR

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WEDNESDAY WEEKLY 6:30 PM

RUNNING CENTER THURSDAY NIGHT RUNS

RUNNING CENTER 813-908-1960

14308 NORTH DALE MABRY NORTH TAMPA

THURSDAY JULY 4 12:01 AM

40TH KIWANIS MIDNIGHT RUN 10K AND 5K

ELE FOX 727-647-3365

DUNEDIN FL.

THURSDAY JULY 4 7:04 AM

RED WHITE AND BREW 5K

www.fitniche.com

lakeland fl.

THURSDAY JULY 4 8:00 AM

LUTZ INDEPENDENCE DAY 5K 5K AND 1 MILE

TERRY DONOVAN 813-949-6659

LUTZ FL.

THURSDAY JULY 11 7:00 AM

SUMMER SUNRISE WATERMELON 5K

FRIDAY JULY 12 7:00 PM

MADEIRA BEACH SUMMER SUNSET #2

FRIDAY JULY 19 7:00 PM

WESLEY CHAPEL

LAKELANDRUNNERCLUB.ORG /RACES/SSWS5K/

LAKELAND FL.

PAGE 12

WWW.RACEHAWK.COM

MADEIRA BEACH FL.

ST. PETE ROAD RUNNERS SUMMER SERIES #2

PAGE 30

WWW.SPRR.ORG

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FRIDAY JULY 19 7:00 PM

WEST FLORIDA Y SUNSET SERIES #3

PAGE 26

SKIP ROGERS 727-442-5838

SAND KEY PARK CLEARWATER FL.

FRIDAY AUGUST 2 7:00 PM

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PAGE 26

SKIP ROGERS 727-442-5838 SIGNMEUP.COM/130284

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FRIDAY AUGUST 9 7:00 PM

MADEIRA BEACH SUMMER SUNSET #3

PAGE 12

WWW.RACEHAWK.COM

MADEIRA BEACH FL.

SATURDAY AUGUST 10 7:00 AM

SUMMER SUNRISE WATERMELON 5K

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LAKELAND FL.

FRIDAY AUGUST 16 7:00 AM

ST. PETE ROAD RUNNERS SUMMER SERIES #3

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ST. PETE FL.

SATURDAY AUGUST 17 8:00 AM

SAND KEY OPEN WATER SWIM #2 1.2 & 2.4 MILES PLUS RELAYS

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SAND KEY PARK CLEARWATER FL.

SATURDAY SEPTEMBER 7 TBA

ROCK TRHE RIBBON 10K AND 5K

SUSAN DANIELS 727-580-1896

CLEARWATER FL.

SATURDAY SEPTEMBER 14 TBA

HSCO RANCH RUN 15K.10K AND 5K

813-247-8129

TEMPLE TERRACE FL.

SATURDAY SEPTEMBER 14 8:00 AM

ST JUDE 5K

PAGE 33

NICOLE HUAU 813-868-2709

DOWNTOWN AMALIE ARENA TAMPA FL.

SATURDAY SEPTEMBER 14 8:00 AM

THE GREAT GAY 5K

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PASS-A-GRILLE BEACH ST. PETE FL.

SATURDAY SEPTEMBER 21 7:00 AM

P B & J RUN 10K AND 5K

PAGE 25

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MEMORIAL CAUSEWAY TAMPA FL.

SATURDAY SEPTEMBER 21 8:00 AM

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SATURDAY SEPTEMBER 28 7:30 AM

THIN MINTS SPRINTS RUN LIKE A G.I.R.L. 5K AND 1 MILE

PAGE 46

TERRI COSTELLO 813-262-1688

SAFETY HARBOR MARINA SAFETY HARBOR FL.

SUNDAY SEPTEMBER 29 TBA

FORT DESOTO 15K,10K AND 5K

PAGE 15

CHRIS LAUBER 727-468-9196

FORT DESOTO PARK ST. PETE FL.

SATURDAY OCTOBER 5 TBA

JOHN HOLMES TRAIL RUN 50K,16 MI AND 9 MILES TRAIL RUN

PAGE 75

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RONNIE'S RUN 1OK, 5 MILE AND 5K

PAGE 32

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PAGE 30

PAGE 33

4 RACEPLACE --

MISC.

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LOCATION

SATURDAY OCTOBER 12 8:00 AM

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SATURDAY OCTOBER 19 8:00 AM

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SATURDAY OCTOBER 26 TBA

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SUNDAY OCTOBER 27 7:00 AM

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PAGE 18

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LAKELAND FL.

NORTHDALE PUMPKIN RUN 5K AND 1 MILE

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NORTHDALE FL.

SUNDAY NOVEMBER 3 8:00 AM

BUDDY RUN 5K AND 1 MILE

PAGE 24

JIM CORNING 781-856-7047

TROUT CREEK TAMPA FL.

SATURDAY NOVEMBER 16 TBA

IRON SHARPERS RUN 5K

BILL STRACK 813-505-1405

TAMPA FL.

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MONDAY DECEMBER 9 TBA

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FRIDAY DECEMBER 13 7:30 PM

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SATURDAY DECEMBER 14 TBA

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SAFETY HARBOR FL.

SATURDAY DECEMBER 14 8:00 AM

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CLEARWATER FL.

SUNDAY DECEMBER 29 8:30 AM

RUN FOR HEALTH 10K AND 5K

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PAGE 15

PAGE 39 PAGE 9 PAGE 28

MISC.

RUNNING SW FLORIDA DATE

EVENT/DISTANCE

THURSDAY JULY 4 TBA

CAPE CORAL 4TH OF JULY 5K RUN

CONTACT

LOCATION

SpecialEvents@cape coralchamber.com

CAPE CORAL FL.

SATURDAY AUGUST 24 7:15 AM

FORT HAMER BRIDGE RUN 10K AND 5K

DOUG SCHILLER 941-932-8147

LAKEWOOD RANCH BRADENTON / SARASOTA FL.

MONDAY SEPTEMBER 2 8:00 AM

LABOR DAY 5K

GCRUNNER.ORG

NAPLES FL.

SATURDAY SEPTEMBER 14 8:00 AM

TUNNEL TO TOWE 5K

www.tunnel2towers.org.

FORT MYERS FL.

SATURDAY SEPTEMBER 21 7:30 AM

CENTERSTONE LIFE STORY 5K AND 10K

DOUG SCHILLER 941-932-8147

NATHAN BENDERSON PARK SARASPTA FL.

SATURDAY OCTOBER 19 5:00 PM

6TH ANNUAL GHOST RUN 5K

DOUG SCHILLER 941-932-8147

DOWNTOWN BRADENTON FL.

SATURDAY OCTOBER 26 8:30 AM

BOO RUN AT LAKEWOOD RANCH 5K

DOUG SCHILLER 941-932-8147

LAKEWOOD RANCH SARASOTA FL.

THURSDAY NOVEMBER 28 TBA

FLORIDA TURKEY TROT 5K

WWW.FIT2RUN.COM

NATHAN BENDERSON PARK SARASOTA FL.

SATURDAY DECEMBER 7 7:00 PM

7TH ANNUAL JINGLE RUN 5K

DOUG SCHILLER 941-932-8147

LAKEWOOD RANCH MAIN ST. BRADENTON FL.

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PAGE 60

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RACEPLACE --

6

MISC.

July-August

DIET, EXERCISE AND SLEEP If you can achieve a balance of the three disciplines of diet, exercise and sleep, you will probably live until you are 100 years old. Lets start with the Diet. There is every kind of diet out there now, so you can choose one or be like most people and keep switching from one diet to another. We are all a study in chemistry so what types of foods work for one person may not work for you. There is a great free app available called “My Fitness Pal” which will let you track everything you eat all day long. You can’t maintain a good diet if you don’t know what you are eating and how these foods can affect your body. Put your data into the app and it will tell you about what kind of calories you should be eating and how to balance those through out the day. I know that eating the right foods all the time is not easy but it is something we all need to work on.

Exercising is the discipline we all need to make a habit of doing on a regular basis. You need to try to do 30 to 45 minutes of cardio three times a week and 30 to 45 minutes of some type of resistance training three times a week. There is a good book I would recommend called Younger Next Year by Crowley and Lodge. In this book, they discuss setting up an exercise program you could do and how to help you stay with it.

Running Center TampaBay

The exercise you choose should be something you enjoy doing or you will not do it on any type of regular basis.

I believe the hardest thing about maintaining an exercise program is to set up a scheduled time to make sure you stay with it.

“There is an amazing breakthrough; scientists have discovered a revolutionary treatment that makes you live longer. It enhances your memory and makes you more creative. It makes you look more attractive. It keeps you slim and lowers your food cravings. It protects you from cancer and dementia. It wards off colds and flue.

It lowers your risk of heart attacks and stroke, not to mention diabetes.You will feel happier, less depressed and less anxious” That is a direct quote from a book Why We Sleep, Unlocking the Power of Sleep and Dreams by Matthew Walker PhD. This a great book for everyone because most of us do not get enough sleep. This discipline helps you achieve the other two. If you are having a hard time getting 7 to 8 hours of sleep a night, there are sleep centers that can help you achieve this goal.

There can be tragic events that suddenly end our lives but we don’t have any control over those events.The disciplines listed above are three things we can control which will certainly improve the quality of our lives.

Bill Davison, BA CPed

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14427 N DALE MABRY HWY. TAMPA, FL 33618 • WWW.RUNCENTER.COM • 813-908-1960

July-August

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RUNNING ORLANDO DATE

EVENT/DISTANCE

CONTACT

LOCATION

SATURDAY JULY 20 7:00 AM

MOSS PARK FOREST RUN 5K

EPICSPORTMARKETING.COM

ORLANDO FL.

SATURDAY AUGUST 17 7:30 AM

TRACK SHACK'S CELEBRATION OF RUNNING 5K

EMMI 407-896-1160

ORLANDO FL.

SATURDAY AUGUST 17 8:15 AM

HOWL AT THE MOON 10 MILER AND 5K

www.FLROCTrails.com.

SOUTHRTN HILLS FARM CLERMONT FL

SATURDAY SEPTEMBER 14 7:30 AM

ADVENTHEALTH BATTLE OF THE BANDS 5K

EMMI 407-896-1160

CASSELBERRY FL.

SATURDAY SEPTEMBER 28 5:45 PM

RUN NONA 5K

EMMI 407-896-1160

ORLANDO FL.

SATURDAY OCTOBER 19 6:45 PM

GREAT FLORIDIAN 15K

PAGE 39

CFT SOMMER SPORTS 352-394-1320

CLERMONT FL.

SUNDAY OCTOBER 27 8:00 AM

U CAN FINISH 5 MILER AND 2 MILER

PAGE 73

EMMI 407-896-1160

ORLANDO FL.

THURSDAY NOVEMBER 28 8:00 AM

SENIORS FIRST TURKEY TROT 5K

EMMI 407-896-1160

ORLANDO FL.

SATURDAY DECEMBER 7 7:30 AM

OUC ORLANDO HALF MARATHON 13.1 AND 5K

EMMI 407-896-1160

LAKE EOLA ORLANDO FL.

SATURDAY DECEMBER 14 7:15 AM

GREG WARMOTH REINDEER RUN 5K

EMMI 407-896-1160

ORLANDO FL.

SATURDAY DECEMBER 21 TBA

HOLIDAY NIGHT RUN 5K

PAGE 39

CFT SOMMER SPORTS 352-394-1320

CLERMONT FL.

SATURDAY JANUARY 4 TBA

DAYTONA BEACH NIDNIGHT RUN 13.1,15K,1K AND 5K

PAGE 39

CFT SOMMER SPORTS 352-394-1320

DAYTONA BEACH FL.

SATURDAY JANUARY 25 TBA

PUMP HOUSE RUN 8 MILER AND 5K

PAGE 38

CFT SOMMER SPORTS 352-394-1320

LAKE APOPKA APOPKA FL.

SATURDAY FEBRUARY 1 7:30 AM

ADVENTHEALTH LADY TRACK SHACK 5K

EMMI 407-896-1160

ORLANDO FL.

PAGE 73

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PAGE 34

MISC.

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July-August

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July-August

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RUNNING NORTH DATE

EVENT/DISTANCE

THURSDAY JULY 4 TBA

41ST MELON RUN 5K

THURSDAY JULY 4 TBA

CELEBRATION 5K RUN

MATT DOBSON 850-217-2603

JAY FL.

THURSDAY JULY 4 7:30 AM

FREEDOM CELEBRATION 5K

1ST PLACE SPORTS 904-731-3676

JACKSONVILLE FL.

THURSDAY JULY 4 8:00 AM

THE SPRITZER 5K RUN

KATI MORGAN HATHCOCK 850-653-6474

SAINT GEORGE ISLAND FL.

SATURDAY JULY 20 7:00 PM

VESTCOR BRIDGE RUN 5K

1ST PLACE SPORTS 904-731-3676

DOWNTOWN JACKSONVILLE FL.

FRIDAY AUGUST 2 TBA

TOUR DE PAIN 4 MILER FRIDAY, 5K SAT. 1 MILE SIZZLER SUNDAY

1ST PLACE SPORTS 904-731-3676

DOWNTOWN JACKSONVILLE BEACH FL.

SATURDAY AUGUST 10 7:00 AM

MANDARIN HIGH ALUMNI 5K

1ST PLACE SPORTS 904-731-3676

MANDARIN FL.

SATURDAY AUGUST 10 6:30 PM

IOA / JAGUARS 5K STADIUM RUN

1ST PLACE SPORTS 904-731-3676

TIAA BANK FIELD JACKSONVILLE FL.

SATURDAY AUGUST 17 8:00 AM

MILLERS LANDING MADNESS 8K/5K/3K

TOM PERKINS 850-894-2019

TALLAHASSEE FL.

SATURDAY AUGUST 17 6:00 PM

TIJANA FLATS SUMMER BEACH RUN 5K

1ST PLACE SPORTS 904-731-3676

JACKSONVILLE BEACH FL.

SATURDAY AUGUST 24 TBA

LUNG FORCE 5K

904-731-3676

JACKSONVILLE FL.

MONDAY SEPTEMBER 2 7:30 AM

RUNJAX LABOR DAY 5K

1ST PLACE SPORTS 904-731-3676

JACKSONVILLE FL.

SATURDAY SEPTEMBER 14 7:30 AM

ROYAL RUN 5K

www.RoyalRun5K.com.

INVERNESS FL.

SATURDAY SEPTEMBER 21 8:00 AM

CORNERSTONE LEADS THE WAY 5K

352-351-8840

OCALA FL.

SATURDAY SEPTEMBER 21 8:00 AM

WOMEN'S DISTANCE FESTIVAL 5K

LISA UNGER unger4122@comcast.net

TALLAHASSEE FL.

SATURDAY SEPTEMBER 28 8:30 AM

PERFONTAINE FOREST RUN 5K

DOUG BELL 850-510-7146

SILVER LAKE REC. AREA TALLAHASSEE FL.

SUNDAY JANUARY 5 7:00 AM

AMERIS BANK JACKSONVILLE MARATHON

1ST PLACE SPORTS 904-731-3676

JACKSONVILLE FL.

PAGE 14

CONTACT

LOCATION

thefloridatrackclub @GMAIL.COM

GAINESVILLE FL.

MISC.

RUNNING SOUTH DATE

EVENT/DISTANCE

SATURDAY JULY 13 7:00 AM

FUN FIT 5K CHALLENGE

THURSDAY JULY 18 7:00 PM

SWEAT & BEER 5K

SATURDAY JULY 20 7:00 AM

KETTLE KRUSH 5K

SATURDAY JULY 20 7:30 PM

HEMINGWAYS DAY 5K

MONDAY JULY 29 8:00 AM

BIG BANG 5K

SATURDAY AUGUST 3 7:00 AM

LOVE SERVING AUTISM FAMILY 5K

SUNDAY SEPTEMBER 1 7:30 AM

KING OF THE HILL 5K CHALLENGE

WEDNESDAY SEPTEMBER 11 7:00 AM

RUNNERS DEPOT FIRE HERO 5K RUN

SATURDAY SEPTEMBER 14 7:00 PM

CHERISH LIFE 10K

flraceplace.com

CONTACT

LOCATION

tinyurl.com/y653hpvq

TRADEWINDS PARK COCONUT CREEK FL.

laurenk@levisjcc.org

BOCA RATON FL.

TINYURL,COM /2019kettlekrush5k KEYWESTHALFMARATHON.CO

jimshieldsmra @comcast.net

MARKHAM PARK SUNRISE FL.

KEY WEST FL. EPISCOPAL CHURCH POINT VEDRA BEACH FL.

info@victorysportsmgt.com

TRADEWINDS PARK COCONUT CREEK FL.

splitsecondtiming.com

VISTA KEY PARK DAVIE FL.

www.firehero.org

HOLLYWOOD FL.

WWW.RUNSIGNUP.COM

STUART FL.

RACEPLACE --

16

MISC.

July-August

Let Us Help You Get Your Training Back On Track.

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Kinesio Taping (KT) can assist with increasing range-of-motion by providing continual myofascial stretching. It also helps to: • stabilize a weakened or loose joint • either inhibit or facilitate muscle movement • with fluid and edema management in tissues KT is becoming an essential tool for Massage Therapists worldwide. Rooted in the science of Kinesiology, KT activates neurological, circulatory, and lymphatic networks to relieve pain and swelling and restore normal musculoskeletal function. Karen Stromberg, LMT, is one of the first Certified Kinesio Taping Practitioners in the Tampa Bay area.

"I came to Karen Stromberg with a running injury that just wouldn't heal. As any runner knows, an interruption in training can be a major set-back. Thank goodness I turned to Karen for help. In a single therapy session, she was able to not only alleviate the pain, it was as if the injury never occurred."

—Karen Collins, Licensed Massage Therapist

Race Place Special Offer 3 Full 1–Hour Massages

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Triathlete/Marathoner • ISFTA Certified Fitness Trainer MA 0018936 • MM 007925

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chiropractic

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Certified Chiropractic Sports Physician

727-216-6929 Maria Young, DC, CCSP® • Tom Young, DC, DACBSP® 28467 U.S. Highway 19 N., Suite #302 • Clearwater, FL 33761

www.countryside-chiropractic.com July-August

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BI-TRIATHLONS DATE

EVENT/DISTANCE

CONTACT

LOCATION

MISC.

SATURDAY JULY 13 TBA

COOL SUMMER TRIATHLON STARS AND STRIPES

PAGE 38

CFT SOMMER SPORTS 352-394-1320

CLERMOMT FL.

SWIM 1/4 MILE BIKE 10 MILES RUN 3 MILES

SATURDAY JULY 20 7:00 AM

TOPGUN TRIATHLON AND DUATHLON

PAGE 10

www.Racehawlk.com

FORT DESOTO PARK ST. PETE FL.

SATURDAY AUGUST 10 TBA

COOL RUNNING TRIATHLON HOLLYWOOD

PAGE 38

CFT SOMMER SPORTS 352-394-1320

CLERMOMT FL.

SWIM 1/4 MILE BIKE 10 MILES RUN 3 MILES

SATURDAY AUGUST 31 TBA

CRYSTAL RIVER DU & TRIATHON SERIES #2

DRC SPORTS 352-726-2140

CRYSTAL RIVER FL.

SWIM 1/4 MILE BIKE 15 MILES RUN 3 MILES

SATURDAY SEPTEMBER 7 TBA

COOL SUMMER TRIATHLON HAVANA NIGHTS

PAGE 38

CFT SOMMER SPORTS 352-394-1320

CLERMON FL.

SWIM 1/4 MILE BIKE 10 MILES RUN 3 MILES

SATURDAY SEPTEMBER 7 7:30 AM

TARPON SPRINGS TRIATHLON AND DUATHLON

PAGE 19

SATURDAY SEPTEMBER 21 TBA

COLTMAN $ BAUGHMAN TRIATHLON AT HANNA PARK

SATURDAY SEPTEMBER 28 TBA

CRYSTAL RIVER DU & TRIATHON SERIES #3

SATURDAY OCTOBER 5 8:00 AM

LYRCA N LACE TRIATHLON AND DUATHLON

SATURDAY OCTOBER 19 TBA

GREAT FLORIDIAN TRIATHLON WEEKEND OCT 19 &20

Race Name Red, White & Brew 5k

SWIM 1/4 MILE BIKE 10 MILES RUN 3.1 MILES

FRED HOWARD PARK TARPON SPRINGS FL.

SWIM /4 MILE MIKE 10 MILES RUN 5K

DRC SPORTS 352-726-2140

HANNA PARK JACKSONVILLE FL.

SWIM .5 MILES BIKE 20K RUN 5K

DRC SPORTS 352-726-2140

CRYSTAL RIVER FL.

PAGE 67

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FORT DESOTO PARK ST. PETE FL.

PAGE 38

CFT SOMMER SPORTS 352-394-1320

CLERMONT FL.

Date

wwwtarponsprings triathlon.com

Time

7/4/2019 7:04am

Director Ashley Kincaid

SWIM 1/4 MILE BIKE 15 MILES RUN 3 MILES SWIM 1/4 MILE BIKE 10 MILES RUN 3.1 MILES DIST. FROM 140.6 MI TO SPRINT, AQUA & DUATHLONS & REL

Contact info events@fitniche.com

Summer Sunrise Watermelon #2 5k

7/13/2019 7am

lakelandrunners@gmail.com

Summer Sunrise Watermelon #3 5k

8/10/2019 7am

lakelandrunners@gmail.com

J5 Run4Recovery 5k

9/7/2019 7am

Mike McMillan

MMcMillan@dsm.net

St. Jude Walk/Run 5k

9/14/2019 TBA

Nicole Huau

nicole.huau@stjude.org

Take Heart 5k with Leading Edge 5k

9/28/2019 7:30am

Michelle Martin

michellem@leptclinics.com

Lakeland Magic 5k

10/5/2019 7:30am

Erin Hayes

ehayes@lakelandmagic.com

Double Down 5k

10/12/2019 7:30am

Joggin' for the Noggin! 5k

10/18/2019 6:30pm

lakelandrunners@gmail.com Marianne George m.george@polk.edu

Lake to Lake 10k 5k

11/2/2019 7:30am

Lake Alfred Race for Liberty 5k

11/9/2019 9:00am

Jake Wilkey

race4liberty@gmail.com

Red Ribbon Run 15k, 5k, kids run

11/9/2019 6:30am

Angie Ellison

samantha.barwig@inneractalliance.org

Jingle Bell Run 10k,5k and 1 mile

12/14/2019 7:00am

Julie Sands

julie@whedc.com

flraceplace.com

lakelandrunners@gmail.com

RACEPLACE --

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TARPON

SPRINGS TRIATHLON & D UATHLON S ATURDAY S EPTEMBER 7 TH 7:30 A . M .

Registration & information at: www. TarponSpringsTriathlon.com

Fred Howard Park Tarpon Springs,Fl Duathlon is 5K Run, 10 Mile Bike & 5K run

July-August

Swim ¼ mile - Gulf of Mexico Bike 10. miles –Scenic Tarpon Springs Run 3.1 miles – Beautiful Fred Howard Park

Presented by Tarpon Springs Rotary Club

www.TarponSpringsTriathlon.com 19

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pjdforrester@gmail.com

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Remember To Check us Out Race Directors & Sponsors

Florida RacePlace Magazine Advertise You Event Here As Well As Check out our Eblast Service

Check us at Facebook & Twitter 813-417-0324 or joe@flraceplace.com

The Cutting Edge of Endurance Sports July-August

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July-August

The Importance of Fit

I am questioned regularly about the difference between the fit of a tri bike and a road bike. Many of these questions arise from athletes who have purchased tri bikes and have not seen a marked improvement in their speed or overall efficiency.

The biggest difference between a road and a true tri bike is the angle of the seat tube. Most road bikes have a 73-75 degree seat tube angle. They are set that way to allow better acceleration, sprinting and climbing. A true tri bike has a steeper seat angle- typically 78 – 80 degrees. This positions the rider farther forward on the bike, which will result in a higher consistent top end speed with less effort. It is the movement forward that is the biggest difference and benefit of the tri bike geometry. Aerodynamics has a small benefit for a true tri bike, but if only aerodynamics were responsible for the increased speed on a tri bike, we could all be simply riding aero road bikes with clip on aero bars.

Why does the steeper seat tube angle of a tri bike make the rider faster? This works through three different mechanisms. First, when the rider is further forward, his or her weight is distributed more evenly on the bike. This creates more weight on the front wheel, which allows it to participate more in the forward movement of the bicycle when power is applied to the pedals. Second, the steeper seat tube angle results in greater activation of the quadriceps, which are the largest and strongest muscles in the leg.

Third, it has been proven that a forward seat tube angle provides an easier transition from the bike to the run. Cycling muscle movement in a forward position is more similar to running movement than is the position of a road bike, which thus results in less muscle change and adaptation between the two disciplines.

With this in mind, it is imperative that a tri bike be set up properly to take advantage of the benefits this style of bike has to offer. With a few thousand fits under my belt, I frequently come across triathlon bikes with the saddles pushed way back and dangerously high. Saddles can easily be pushed back far enough to simulate a road bike, but if this is done, the athlete will gain absolutely no benefits from the tri bike. I frequently see a properly fit tri bike perform at least 1 – 2 mph faster than a road bike of the same level, if not more.

The bottom line is FIT, FIT, FIT! Make sure the professional who is fitting your bicycle has proper knowledge and experience with tri bike positioning. Do not try it on your own or use a fitter who has not worked extensively with tri bikes. A properly fit bike will give you more speed, more comfort and fewer chances of injury. With proper fit, you will see huge improvements in your cycling.

Park Alsop Director – Kennedy Law Racing - Certified RETUL Fit Specialist (1st Certified in the Nation) Call 727-560-1310 for information on professional RETUL fit.

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Sunday,

Nov. 3, 2019

Trout Creek Park - Tampa 12550 Morris Bridge Rd 5K - 8 AM Buddy Dash and Fun Run - 9 AM 5K Run Awards for overall and masters (male & female) $50 Columbia Restaurant gift certificates!

Medals in 5 year age groups <10 thru 70+ Registration Fee: $30 by Oct. 17 to guarantee Men’s or Women’s cut Tech Shirt $35 after Oct. 17 – Shirt not guaranteed $40 registration fee on day of event 1 Mile Fun Run Open to all ages and abilities - Ribbon for all Medal to top girl and boy winner!

Registration Fee: $15 (by Oct. 17 to guarantee shirt) Free “Buddy Dash” 100 foot dash for runners with special needs Medals for all participants!

PRESENTING SPONSOR

Register Online at

BuddyRun5k.org Proceeds benefit: Buddy Baseball A non-competitive league for boys and girls age 8–22 with special needs.

Congregation Beth Am The area’s Reform Jewish congregation serving Carrollwood, Land O’Lakes, Lutz, New Tampa, Temple Terrace, Wesley Chapel , West Chase, and the USF area.

Sponsor area featuring bagels, coffee, smoothies & massages Questions? Email BuddyRunDirector@gmail.com OTHER SPONSORS

GRAND SLAM SPONSORS

HOME RUN SPONSORS

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July-August

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RUN FOR HEALTH 10K & 5K Courtney Campbell Causeways Tampa Florida

December 29, 2019

MARK YOU CALENDAR

WWW.RACEHAWK.COM

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July-August

SANTA N SUDS 5K Downtown Clearwater December 8, 2019

Coming Soon CHECK THIS DATE July-August

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http://sprr.org/beach-series/

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July-August

July-August

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10 Mile • 5 Mile • 5K Double 5’s Challenge (5 Mile plus 5K) Register at:

www.ronniesrun.com Saturday, October 12th, 2019 7:30 a.m. at Fort De Soto Park A Donation will be made to Lighthouse Ministry

Thanks to our sponsors...

2019 TITLE SPONSOR

Free Doughnuts Provided by:

WE DESIGN, PRINT & PROMOTE...YOU!

RonniesRun For Information Contact:

Jeanne Keeney 813-267-2998 flraceplace.com

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July-August

5K Walk/Run Family Friendly Corporate Teams

Let's end childhood cancer.

Together.

Tampa | 9.14.19 www.stjude.org/walktampa

ROCKTHERIBBON presented by Advanced Urology Institute

and benefiting the prostate & breast cancer programs at the hospitals of Morton Plant Mease

9.7.19

9.7.19 5K & 10K

Morton Plant Hospital, Clearwater, Florida

Morton Plant Hospital over the Clearwater Clearwater, FloridaBridge Memorial Causeway

T-shirt, finishers medal and food for every participant!

T-shirt, finishers medal & post-race Register at rock-the-ribbon.org! food for every participant!

A COPY OF THE OFFICIAL REGISTRATION AND FINANCIAL INFORMATION MAY BE OBTAINED FROM THE DIVISION OF CONSUMER SERVICES ON THEIR WEBSITE (800HelpFla.com) OR AT 1-800-435-7352. REGISTRATION DOES NOT IMPLY ENDORSEMENT, APPROVAL OR RECOMMENDATION BY THE STATE. MORTON PLANT MEASE HEALTH CARE FOUNDATION, FLORIDA REGISTRATION #CH321 RECEIVES 100% OF ALL CONTRIBUTIONS AND DOES NOT USE PROFESSIONAL FUNDRAISING SOLICITORS. Please write, email or call us if you wish to have your name removed from the list to receive fund-raising requests supporting the hospitals of Morton Plant Mease Health Care and their affiliates.

July-August

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TAKE THE CHALLENGE! Collect the Orlando Icon Medals 2O19

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2O2O

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2O21 + A Bonus Medal

ORLANDO’S HOMETOWN HALF! T H E C H A L L E N G E S TA RT S

DECEMBER 7, 2O19

$10 OFF WITH CODE RPM19 (Expires 9/30/19)

What are Triathlon Distances For Newbies Sprint Triathlon—750 meter (0.465 mile) swim / 20 kilometer (12.5 mi) bike / 5 km (3.1 mi) run (Beginner’s To Veterans) Standard or Olympic Triathlon—1.5 kilometer (0.93 mile) swim / 40km (25 mi) bike / 10 km (6.2 mi) run (Good for a Veteran of over 3 Tri’s) Half-Ironman or 70.3 Triathlon—1.9 kilometer (1.2 mile) swim / 90 km (56 mi) bike / 21.1 km (13.1 mi) run (Should have done 6 Tri’s) Ironman Triathlon—3.8 kilometer (2.4 mile) swim / 180.2 km (112 mi) bike / 42.2 km (26.2 mi) run (A Beast with over 1 to 2 years Experience)

Next Triathlon TOPGUN Triathlon – July 20, 2019 www.RaceHawk.com flraceplace.com

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July-August

RACE MANAGEMENT IN FLORIDA

July-August

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Coach Heather Shourds NESTA ITCA Certified Triathlon Coach

Fitness Philosophy I am here to inspire and help others develop a healthy lifestyle. I believe my purpose and life experience will help beginners or anyone wanting a lifestyle change. I don't believe in diets. I believe in a healthy lifestyle change and that's about learning and growing and change takes time. I am here to help you become the best you! I love to see others grow personally and spiritually! As you change your goals will change. I love working with athletes and seeing them develop and reach their goals! â&#x20AC;&#x153;You don't get what you wish for, you get what you work for! â&#x20AC;&#x153;

Certifications: ACE Certified Personal Trainer ACE Sports Conditioning Specialist NESTA ITCA Certified Triathlon Coach NESTA Sports Injury Specialist NESTA Lifestyle Weight Management Specialist PLYOGA Fitness Certification Noteworthy Achievements: Team USA Duathlon 2017 Team USA Triathlon 2018 USA Triathlon Ambassador 2019 100lb weight loss and have kept it off!

Over a Decade of experience !

JOY Thru Fitness (386) 481-8225 https://www.joythrufitness.com/ https://joythrufitness.idlife.com/

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July-August

COMING FRPM SMARTPHONE

DEADLINES FOR PRINT ADS Due on 15th Print Ads also run in Frpm Online which goes out to over 20,000 athletes, frpm.net & frpm.com

Check Out FRPM Eblast - The #1 Eblast Service in Florida, with over 20,000 mailing to Active Runners.

For Information Call: Joe - 813-417-0324 July-August

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July-August

XXIX

NINE PERSON RELAY

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Triathlon/Duathlon/Biathlon2019Schedule Jan. 27, 2019 April 13, 2019 June 1,2 2019

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Chilly Willy Duathlon Escape From Ft. Desoto Mad Beach Weekend TopGun Triathlon Lycra N Lace Triatlon

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July-August

RACE COURSE DISTANCE (Are you getting what you’re paying for?)

There are different methods that race organizers use to lay out and measure a road race course. And as most runners know, not all courses are as billed. For a wide range of reasons Race directors, event organizers and race participants should all be concerned about run course accuracy.

METHODS COMMONLY USED TO MEASURE RACE COURSES THE BEST & THE REST (or the Good, the OK, the Not So Good)     

USATF Certification Measuring Wheel Global Positioning Systems (GPS) Bike and Car Odometers Pedometers

THE BEST - USATF Course Certification USATF is the official certifying body of running courses in the United States. The USATF certifying process assures that the course is the exact length as advertised. USATF Certification assures runners that times will be based on a properly measured distance.

Many race directors don’t know the difference between “Sanctioning” and “Certifying” a race. Race sanctioning is an agreement between the event and USATF to follow certain criteria, offer insurance, and receive “official” standing with USATF. An event that is sanctioned may or may not have a certified course. It is important for runners to know this, so they don’t assume the course is also certified.

Certifying the route deals with the distance of the route, making sure it is accurate by using the Calibrated Bicycle Method of measuring, the only standard method used around the world and recognized by USATF. EDM (Electronic Distance Measuring) may only be used by a qualified surveyor, and is usually cost prohibitive for any race, so it will not be included in this discussion.

As long as there are no changes to, or construction on the course, USATF certifications are good for 10 years. Records set on a USATF Certified Course at events that are also sanctioned with USATF, will be official, pending validation by USATF. Officially certified courses are also recognized by the Road Runners Club of America (RRCA). Measurement is done using a "Jones Counter” equipped bicycle. The Jones Counter is calibrated on the day of the measurement, both before and after the measurement. This assures that the course is accurate.

If your course is more of a cross country race, then it will not qualify for a certification. But can be accurately measured for the day of the race. Examples of this are beach races, races that include a large piece of course over grass terrain like on a golf course, undefined trails, or shifting gravel or dirt roads.

Why Should Race Organizers Want A Certified Course & Why Should Runners Care?     

A record set on a certified course will be official, pending validation by USATF. Running on a certified course is extremely important to elite and other accomplished runners, particularly when course records and personal bests come into play.

Most runners like to compare performances in order to gauge personal progress. Comparisons are difficult if length is suspect from course to course.

Runners who pay an entry fee for a road race have a right to a properly measured course. Average runners and walkers want to be assured that they are getting what they are paying for when they sign up for a race and that the course is exactly as advertised.

Races should use the course certification number to advertise on their website, allowing runners to download the map and become familiar with the course before they run it.

How to get your course certified

The easiest way to have your course certified is to hire someone who is already skilled at measuring for USATF certification. Prices vary according to each measurer’s pay scale, but be prepared to spend $400 to $500 for a typical 5k.

You can measure your course yourself if you are sufficiently motivated and willing to devote the time and attention that it requires.

A new measurer should be willing to invest about $400 in equipment and 30 hours or more of their time for a 5k. In either case, you will need to contact the USATF Road Course Regional Certifier for your state. This person can refer you to qualified measurers that you might hire. Or, if you choose to measure the course yourself, the Certifier can provide guidance to help you through the process.

The USATF Course Measurement manual can be downloaded in PDF format from USATF.org. And there is an active blog on measuring with the Road Racing Technical Council at RRTC.net. When you are finished with the course measurement you will need to send the required paperwork to your state Certifier with a fee of $30.

TRC RACE MANAGEMENT 813-505-1405

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FRPM WEB ONLINE - Over 30,000 Viewers And Growing

www.Frpm.net www.Frpm.com Races Directors Check Florida's #1 Eblast Service flraceplace.com

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Phone 813-417-0324

E-mail joe@flraceplace.com flraceplace.com

•

•

Open Water Swim Tips • Warm up is key. Include a full body dynamic stretch routine and a minimum of a 10 minute easy warm up swim focusing on water feel and body position.

• Check your goggles for fit, and fog on warm up.

• Wear goggles under your cap to protect them from getting knocked off.

• If wearing a wet suit be sure to apply lots of Pam and tuck zipper pull under collar of wet suit at neck for easy to reach placement. Use bag & gloves to put wet suit on.

• Know the depth and if you will run in or water start. Know how many dolphin dives you can do if any on both entry and exit.

• Know the current and use it to help you.

• Know the buoy placement. Understand the course and if there are any turns.

• Line up to the right of the pack in the swim and near the back if slower or get out front if you are strong enough to be aggressive and don’t mind the crowd.

• Relax, blow your bubbles. Sight every so often with alligator eyes. Draft when you can • On the return to shore (be aware as the sun can be bliding), look for the land mark to sight like swim finish banners or bigger marker. Buildings on land are best.

• Know swim exit, is it steps, ramp, beach? Know the depth or if there are steps and how many dolphin dives you should be able to do to exit so you can pace yourself properly. When your fingers touch bottom, then start dolphin dives.

• Once out of water, as you are running to T1 bring wet suit to waste, remove goggles and cap & start thinking about how you are going to approach the bike transition Written by USAT Coach Celia Dubey Celia@TarponTotalFitness.com www.TarponTotalFitness.com flraceplace.com

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www.Runvie.com July-August

BETTER FOOD CHOICES = A BETTER LIFE Along with exercise, your food choices are probably the most important decisions you can make for a long and healthy life. For 66 million years, the earliest days of humanity, food has been used not only to fill bellies but also to heal all kinds of ailments. It was “real” food, full of all the nutrition that the earth offered, nothing more, nothing less. Animals and plants were all organic, of course. They are what sustained life for millions of years. Even grains seemed not introduced to the food chain to any great extent until the Paleolithic Period around 100,000 years ago, and really did not become a staple until humans began living in large groups and cities around 5,000 years ago. Pesticides, artificial fertilizers, weed killers and added hormones did not become widely used until early in the 20th century – not nearly enough time for the human body to adapt to and eliminate them without serious health repercussions. Making things worse are all the foreign artificial ingredients, dyes, preservatives, flavorings, etc. that the body must contend with. No wonder modern man has so many uncontrollable head to toe maladies. Although heredity and environment play rolls in their own right, many believe proper food choices may offer the nutrition that the body needs to help to ward off disease.

There’s a reason we made it this far.

There is so much controversy over what foods are best and worst to eat. There are many articles, reports and studies revealing evidence contradictory to accepted protocol. Increasingly, food scientists believe our food pyramid is actually upside down. Following are the category choices that seem to fit most often, in my opinion. A safe bet - mix it up and eat a variety of real food in lots of colors every day.

EAT OFTEN - Wild caught smaller fish including salmon, sardines, anchovies, haddock, mackerel, trout, catfish; wild game; organic grass-fed beef and pasture-raised chicken and whole eggs; organic grass-fed butter; organic grass-fed full-fat plain yogurt and cottage cheese; goat’s milk; clean, raw full-fat organic cow’s milk if it is legal in your area and you can find it; mostly organic whole fruits, especially berries and cherries; vegetables including dark green leafy; avocados; mushrooms; sweet potatoes, beets and other root vegetables; oils from coconut, extra virgin olive, avocado, and lard; herbs and spices for seasoning; mixed nuts and seeds; black coffee and tea – black, green and herbal; oatmeal; dark chocolate – at least 70%; for digestion, sauerkraut, green bananas, granny smith apples are great prebiotics; sourdough bread.

FOODS TO EAT IN MODERATION – Sweeteners such as honey, maple syrup and Stevia; white potatoes, beans; alcohol and red wine; sea salt; hard full-fat cheeses; dried fruit; nightshades – tomatoes, eggplant, bell peppers; beans; cashews and peanuts; coconut and avocado “milk”; rice; grains - quinoa, amaranth, buckwheat, chia, Kamut, spelt, einkorn, bulger, faro, millet; flaxseed.

FOODS TO AVOID – Anything made with or containing vegetable oils (canola, sunflower, cottonseed, palm, soybean, corn); anything made with wheat, i.e. breads, pastas, pastries, etc.; barley; rye; sugar, especially anything containing high fructose corn syrup such as sodas and highly processed low-fat foods; all artificial sweeteners; anything deemed low-fat; french fries or anything fried; buttered movie and microwave popcorn; highly processed snack foods; processed deli-meats; non-organic meat - contains added hormones anti-biotics and pesticides; Recent studies seem to show that a diet including high quality protein and saturated fats from organic grass and pastureraised animals, small fish, and oils from coconut, extra-virgin olive, avocado (all high in Omega 3s), provide superior nutrition, helps a person feel fuller longer (reducing daily calorie consumption) and improves nutrient absorption from all foods consumed at the same time. On the other hand, highly processed polyunsaturated vegetable oils seem to help create inflammation throughout the body, which many believe to be a catalyst to ill-health in many forms. Especially if you have any health concern or are currently under the care of a health professional, get their advice prior to changing your diet. A good holistic doctor or nutritionist will be well versed on the most recent research on this subject.

Gene Ulishney, BSHPE, CPED, BOCPED, ACSM Member

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K

5 t n i r Thin Mint Sp 1-mile t o r T g n o l a g a T e g n e l l a h C a Samo

5K+ 1-mile

Presented by: Proceeds benefit:

CHIPTIMED!

like a

7th Annual Race

rina a m r o rb ha ty SEPT. 28, 2019 safe 5K run: 7:30 a.m.

1-mile run/walk: 8:45 a.m.

T-shirt and finisher medals for all participants.

Free patch for all registered Girl Scouts grades K-12!

All participants can join us after the race for FREE GIRL SCOUT COOKIES! The top three 5K males and females in each standard age group will be awarded their favorite box of Girl Scout Cookies. Additional awards for overall 5K and 1-mile male and female finishers!

Tampa Bay â&#x20AC;&#x2122;s Sweetest Race! pbx-change

int int Spr t ng Tro Tagalo

Through Aug. 31

After Aug. 31

Day of Race

5K

$25

$30

$35

1-mile

$15

$20

$25

Samoa Challenge (5K + 1-mile)

$35

$40

$45

Virtual*

$10

$15

$20

Online registration closes at 5 p.m. on Sept. 25, 2019.

Sign up before we sell out!

5K

Thin M

Entry Fees

1 mile

*Virtual runners must register on or before Sept. 7 to receive race bib, t-shirt and patch prior to Sept. 28. Packets will be mailed after Sept. 28 for all virtual runners who register after Sept. 7.

Thank you to our sponsors:

TampaBayFiber

For sponsorship opportunities or more information, please contact Terri Costello at tcostello@gswcf.org, or 813-262-1688.

Register today at ThinMintSprint.org flraceplace.com

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HEALTHY HINTS FOR SHARING THE ROAD WITH INATTENTIVE DRIVERS

Life on a bike is a constant challenge; if we didn’t love the thrill of riding, we wouldn’t put ourselves in danger on the roads daily. There are tips for how to negotiate roads we are sharing with drivers, to help us not have a bad day. Some of the useful tips include:

1. always pay attention to your surroundings: never use anything that can Brian is a practicing distract or dull your senses, such as earbuds or other mp3 listening devices. attorney, specializing in

personal injury cases

2. Never ride against traffic. I know, few of we experienced cyclists do this, with a subspecialty but no cyclist ever should ride into traffic. representing cyclists in bike/ auto accidents. He is a life- 3. Take the entire lane when necessary. This especially applies to narrower long resident of roads with sharrows painted on the road, and especially applies to groups. It may St. Petersburg, and has been be scary to take the lane when alone; but, often, it is the safest way to negotiate a active, as both a participant less heavily traveled road. and race manager for in ex- cess of thirty years. He has 4. Where there are bike lanes, use them. Nothing irritates a motorist more worked on all phases of race than an empty bike lane with cyclists blocking the motorist’s lane of traffic. I know production, including there are circumstances where it has to happen, but as cyclists, be mindful the road being one of the early race is for everyone’s use, not just us. directors of St. Anthony’s

Triathlon; announces many 5.Be ever mindful of the danger at intersections with right hand turning races on the West Coast cars. Most drivers just don’t see the bike lane as a separate legal lane of traffic, and of Florida, and served the will frequently turn right, cutting you off. While you may be in the right, you don’t Florida Region on the Nawant to be dead right. Always anticipate the driver doing the wrong thing, and this tional Board of Directors for happens most frequently at intersections where they are turning right.

USATriathlon for six years, and is the Past President of 6. Follow the rules! We are given the same rights, but also the same responthat Organization. sibilities as a motor vehicle. We can’t argue for being treated the same if we reguBrian is also on the Board/ larly run traffic control devices. It’s about consistency; if we are consistent, regardExecutive committee for the less whether we are behind the wheel in a vehicle, or the handlebars of a bike, we Frogman swim, proceeds will be safer for it. of which benefit the Navy

Seal Foundation providing

7. ALWAYS assume a parked car to your immediate right is about to try to multiple forms of assistance hurt you; the most common issue is the driver suddenly opening the door without to families of Seals who have looking; that can cause both of you serious injuries. But the driver can also sudmade the ultimate sacrifice denly start moving forward and out into traffic. If you see every parked car you’re for our Country. about to pass as an immediate danger, you will ride longer and safer.

He is married to Awilda, and remains active in our sports If we all try hard to be safer, more respectful riders, we may live to ride for community as both a partici- many years. Let’s give it a try. Be safe out there. pant and as an announcer of triathlons, running events, and the Seal Frogman Swim across Tampa Bay. He can be reached at bch@bchfirm. com, or 727-515-9397.

July-August

Brian Harrington Past President, USATriathlon Board of Directors Race Announcer Attorney 47

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MAXIMUM HEALTH – THE BIG 4 I believe we all have the best intentions to make the Maximum Impact on how we perform on a daily basis. Whether we are striving to improve our health or preparing for that big race. Here is the order of importance to ensure you are prioritizing all elements that are going into being your best.

This is what we consider the “Big 4” 1.

2.

3.

4.

Hydration Nutrition Recover/Mobility Training/Exercise

We all expect that our training/exercise is our number one priority. You can see that it is last in the list above. Even though the physical portion is the most stimulating, you can actually fail before you begin by not following this list. It is our goal for you to succeed. If you are going to begin building a house by putting up the strongest walls and impenetrable roof first, you would fail before you begin.

A solid foundation it is necessary to support the entire structure. This is the first article of a four part series to break down the importance of each element of the Big 4. Let’s jump right in and see how we can make the biggest impact on you right now.

Hydration! It never seems to be as important as we think, but we always hear “drink more water“.

First we need to understand that every cell in our body needs water to function. Our bodies are very resilient and can go weeks without food, but only days without water. Also being hydrated is different than just drinking water. Your body must have at least a half an ounce of water per pound of body weight for proper function (e.g. 200lb man equals 100 oz. of water). Your goal should be to match or exceed this number. You must make it a priority! This calculation is for normal body function. It does not take into consideration work conditions, training duration and especially hot conditions. This is something to be very aware of as heat can stop you before you start. These factors, among many others, will increase the amount of water your body will need to perform properly. Most of us view dehydration as dizziness, heatstroke or passing out but it will start long before that. Minor dehydration leads to fatigue, poor sleep, extended soreness from training, headaches and the list goes on. Common thought is to resort to over-the-counter pharmaceuticals to resolve these issues when H2O is all you need. Once you have a couple of weeks of consistent water intake that meets your daily calculated requirement, you will be more in tune to your body’s needs. Dehydration symptoms also include food cravings, as it can be difficult for your organs that utilize water to release glycogen (blood sugar-your fuel) for energy. You will crave sugar and possibly salty snacks as your body is needing the energy source that your cells cannot provide.

Over consumption of sugar and salt can exacerbate the problem and contribute to various our health issues.

Here are some keys to ensure you are getting enough water every day. flraceplace.com

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● Drink a large amount of water upon rising. Water should be the first thing in your system every day. Some people would argue coffee needs to be the first. This will not only support the total amount of water you need to drink, but it will also increase cellular function. When you are asleep, your body is in a state of fasting. Therefore, your stomach is empty and can utilize the water more effectively. Studies show numerous health benefits when you start off every morning, consuming a large amount of water. ● Use a large container to drink from. When we drink from small bottles we tend to just sip our water. When you drink from large mouth containers or from a straw, it is easier to consume more water. ● Add lemon or lime to your water. This will not only make your water more palatable, but the acidity from the citrus fruit will alkaline your water and has great detoxing benefits to your body. ● There is no substitute for actual water. Too often we resort to flavored drinks, flavored water, coffee, tea, etc. No matter what the advertisement is, it is not the real thing you need to drink pure water to stay hydrated. Your cells thrive on the real deal. Millions of dollars are spent in advertising to make you think that you need something else which simply is not true. It does not hurt to add recovery beverages to your training, but keep in mind you are still in need of the minimum amount of ounces per day. ● When you are consuming water, try to extend the amount of time you drink. This will get you in the habit of consuming more water and drinking for up to 10 seconds instead of one sip at a time.

Make hydration your priority and you will reap the benefits immediately. It is important to understand that your body can only process approximately 1 liter (32 ounces) per hour, so divide your water that you need to consume throughout the day. We look forward to following up on this, as well as getting into the other elements of “maximum impact“. We look forward to diving into nutrition, recovery and training as they are all very important.

Here at Critical Link Health our mission is to impact lives through health and wellness. We will provide health tips, education, and discuss topics with health professionals. This will ensure you are informed on proven strategies and modern techniques. If you have any questions on this article or other surrounding health and fitness please do not hesitate to visit us at CriticalLinkHealth.com

By Eric StratmanMaster Trainer/Director of Critical Link Health 6/20/2019 July-August

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5/14/19 10:10 A

AM

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Support Local Triathlons flraceplace.com

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THIS YEAR REMEMBER LOCAL DU-TRIATHLONS IN 2019 Chilly Willy Duathlon (15th) Southeast Championship Ft De Soto Park PAST Run 5k, Bike, 10 miles Run 5k Escape from Ft De Soto Triathlon (33th year) Ft De Soto Park PAST Swim ½ mile, Bike 10, miles Run 5k USAT sanctioned St. Anthony’s Triathlon Meek and Mighty St. Petersburg PAST Swim 100 yds / 200 yds, 3.6 mi./ 5.4 mi., run ½ mi. / 1 mile (ages 7-10 /, 11+) St. Anthony’s Triathlon (35rd year ) St Petersburg PAST Swim 750 M, Bike 20K, Run 5K ( Sprint) Swim 1/4 Mile, , Bike 40k, Run 10K ( International Distance) Madeira Beach Aquathlon (34nd ) Archibald Park Madeira Beach 06/02/19 Swim 1/4 Mile, Run 2 Miles, Swim 1/4 Mile Dunedin Triathlon Dunedin 05/19/19 Swim ¼ Mile, Bike 12 Miles, Run 3.1 Run 3.1 Miles, Bike 12 Miles, Run 3.1 miles (Duathlon) Top Gun Triathlon (19th year) Ft De Soto Park 07/20/19 Swim ¼ mile Bike 10 miles Run 5k USAT sanctioned & Duathlon Tarpon Springs Triathlon (27th year) Fred Howard Park, Tarpon Springs 09/07/19 Swim ¼ mile, Bike 10 Miles, Run 3.1 Miles Lycra & Lace Triathlon (6th year) Ft De Soto Park 10/05/19 Swim ¼ mile Bike 10 miles Run 5k USAT sanctioned and Duathlon Also, Check out these GREAT out of town Triathlons CFT Triathlon (ALL Heartland Triathlon Naples Fitness Challenge Triathlon DRC SPORTS - Triathlons (ALL) Huntington Disease Triathlon From Our Local Race Directors: Remember to support all our local triathlon as well as out of town triathlon listed above. These triathlons all were there in the beginning for us and now they need our support due to out of town non – local Race Directors that come in and leave and do not support the richness our all local triathlon scene.

REMEMBER TRI LOCAL………..

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Shhh! Don’t tell anyone the secret of my faster race times!

Meilus Muscular Therapy is unlike any previous therapy available. We analyze patients using an engineering approach to determine the source of pain; non-invasive robotic therapy is then used to make corrections.

The musculoskeletal system is a series of cables (muscles) working levers (bones). We look at how one part of the body affects another, and then show how the therapy will help you. We will even show you how to treat yourself at home!

Waste build-up in the muscles causes adhesions, or knots to form. Stretching beyond the knot will tear and injure the muscle. The therapeutic robot disperses the knot, lengthening the muscle without injury.

Therbo® is an intelligent therapeutic robot that knows how to treat your muscle using precise, gentle pressure and can: *Make a change in your pain level in one visit without drugs, herbs,

ultrasound, heat or magnets

*Treat the source, not the symptom – the area of treatment is frequently not the site of your pain

Immediately: *Improve your gait speed *Increase your stride length *Increase your breathing capacity *Help prevent side stitches *Improve your running technique

Dramatic changes can be made in one visit!

Call today to schedule an appointment or to request a free consultation. Let us help you enjoy life with less pain and renewed energy!

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Visit our website! www.Meilus.com

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SATURDAY 20, 2019

Sprint Triathlon Distance: Swim .25 miles, Bike 10 miles, Run 3.1 miles Duathlon Distance 1.5 Mile Run, a 10 mile bike, and a 5k Run on a marked course.

Welcome new and returning Top Gun Triathlon participants - 2019 marks the 19th year for this legendary local event!

The Top Gun Triathlon is traditionally one of the largest sprint triathlon in the Tampa Bay area. Register as an individual or grab some friends and take part in a 2 or 3 person relay team!

Amenities Pre / post race parties & entertainment BOCO Running Hat and Race Belt Age group awards 3 deep in ages 15-19 up to 80 and over. Relays 3 deep in each category.

Finishers medals to all participants who complete either event Closed course of racing in Ft De Soto.

Last Toll booth paid for by Thunderbolt Multisports.

Parking fee in the park paid by Thunderbolt Multisports.

www.RaceHawk.com flraceplace.com

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July-August

WHERE

WHEN

ALBERT WHITTED PARK

SEPTEMBER 21, 2019

480 Bayshore Dr. SE, St. Petersburg, FL 33701

ONE STEP CLOSER

TO THE

PRESENTED BY

10K/5K/1M RUN/WALK

WHY

Raise funds and awareness of ovarian cancer. Proceeds benefit educational materials, early detection research and financial assistance for patients in the Tampa Bay area.

cmocf.org/onestep

Sponsorship opportunities available online at cmocf.org/sponsorship

July-August

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“NO NOTS. ONLY NOT YET.” - @ALEXIPAPPAS

Copyright © 2019 Garmin Ltd. or its subsidiaries.

FORERUNNER® 945

Feet First Tampa 3401 W Bay to Bay Blvd.

Tampa, FL 33629 813-835-1339

feetfirstrunning.com

feetfirsttampa feetfirststpete

flraceplace.com

Feet First St. Pete 4949 4th St. N St. Pete, FL 33703 727-898-1130

58

July-August

Pass-A-Grille Beach - St. Pete SATURDAY September 14 Pass-a-Grille St. Pete Beach 7 AM REGISTRATION 8 AM 5K START

GREATGAY5K.COM Medals PhotoBooth Food Dry-Fit Tâ&#x20AC;&#x2122;s Music Awards Fun! July-August

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GOLF & RIVER

flraceplace.com

CLUB

60

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PETS PL US

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5K PUMP

NOV 2 | 2019

AND

AS

PAN C

AKE B

K RE A

F

• NG NI

D

SATURDAY

ONE-MILE FAMILY RUN/ WALK

T

• ING N N RU

U N R N KI

RUNNING • 18 YEARS AND AN D RU N

ARS AND RUNN 18 YE ING

8 YEARS AN ING • 1 D RU N N NN RU D IN N G• A RS

S AR YE 18

•1 8Y EA

SPONSORED BY

4015 Ragg Rd., Tampa, FL 33624 813 962 3220

START TIME 8AM RAIN SHINE OR

D RUNNING • RS AN 18 Y YEA EA 18 R SA N

COST

REGISTER

Registration is online at www.active.com Search for “Northdale Pumpkin Run”

BOB SIERRA YMCA YOUTH & FAMILY CENTER

All ages 5k 25 $

$35 AFTER 10/25

Adults 19+ 1 Mile 25 $

$35 AFTER 10/25

AWARDS & PRIZES Registration fee includes commemorative T-shirt, and race medal. Standard age group awards 5 deep for 5k

Children 18- 1 Mile $15 $25 AFTER 10/25

5K race is chip-timed!

Strollers and furbabies are welcome!

Net proceeds benefit the YMCA’s 2019 Annual Community Support campaign and the Northdale Civic Association!

Race entry fees are non-refundable.

July-August

63

?

Contact Michelle Sussman msussman@tampaymca.org

flraceplace.com

2019

2019

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Time Management to Improve Training and Racing Most athletes start out each new season with high expectations. They envision themselves being successful in their races but they fail to put together a realistic plan or establish a routine that will enable them to achieve it.

There are only so many hours in a day, days in a week, and weeks in a term. And if you don't pay attention, your available time will expire before you know it – catching you by surprise.

To achieve a successful race, you must carefully manage your training time on a daily, weekly, and monthly basis.

To help you in your time management strategy we are listing the following: • • • • • • • • • • • • • • •

Use a calendar Find your motivation Find an “A” race Hire a Coach (Certified Coach) Don’t get distracted Be prepared always Plan your week ahead Meal prep Use science (through measurable objective data, record improvements) Study your nutrition Visualize Transitions Practice in a group settings (OWS, Masters, Cycling group, Track) Know your individuality ( when listen to other athletes, remember your goals might be different, so whatever they are saying to you probably wont work the same) Be ready for an activity at all times (Tri Trunk) Have fun, always find a way to enjoy, otherwise why are you doing it?

“I think 99 times and find nothing. I stop thinking, swim in silence, and the truth comes to me.”

Certified USAT Coach Level 1 Certified Swim Master Coach Level 3 Certified Triathlon Swim Coach

July-August

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visit us at: owsleo.com

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LYCRA & LACE WOMENâ&#x20AC;&#x2122;S TRIATHLON

October 5, 2019

FIRST TIMERS AND EXPERIENCE TRIATHLETES WELCOME

WWW.RACEHAWK.COM flraceplace.com

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6$785'$< 2&7 WK

Location, Start Time & Distance Fort DeSoto Park, 3500 Pinellas Bayway South, Tierra Verde- Shelter #11 at the Fort. Race starts at 8:00 AM Swim .25 miles, Bike 10 Miles, Run 3.1 Miles About the Event Florida Race Place Magazine was proud to host the first Women's only triathlon held in the Tampa Bay Area.

The event surpassed our greatest hopes and expectations so we have continued the tradition and are thrilled to be hosting the 6th Annual Lycra & Lace Women's Triathlon.

This event was created to provide an exciting family-friendly weekend where the women race and the men provide the support.

The Lycra & Lace Women’s Triathlon is the perfect race for both first timers and experienced triathletes alike.

For the women that want to race, but don’t feel they can complete the full distance, we have several Relay Categories including Mother/Daughter, Sisters and BFFs! Register today to experience the Tampa Bay Area’s first Women’s Only Triathlon and enjoy a wellorganized and supported event!

The event is limited to 500 entries and expected to fill up before race day, so please sign-up today to guarantee your spot.

Awards Awards will be given to: Overall Female, Overall Master Female, Overall Grand Master Female, 3-deep in Elite and Relays, and 5-deep in each Standard 5-Year Age Group, Athena, and First Timers.

For those of you who love race finisher medals, we have a great one for you!

Age Groups Individual: Standard 5-Year Age Groups 15 thru 75+ Relay Teams: 3-Person Team or 2-Person Team

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FLORIDA RACEPLACE MAGAZINE

813-417-0324

JULY 2019 TOPGUN TRIATHLON

Mon.

RUNNING CALENDAR FOR THE MONTH OF JULY

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FLORIDA RACEPLACE MAG. 813-417 -0324

AUG. 2019 Great Fatherâ&#x20AC;&#x2122;s Day 5K

Mon.

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TRAINING FOR THE MONTH OF AUGUST

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Heat Index Warning

Make Sure to Check the Heat Index This Summer National Weather Service Heat Index Chart

Relative Humidity (%)

Temperature ( F) 80

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Likelihood of Heat Disorders with Prolonged Exposure and/or Strenuous Activity Caution Extreme Caution Danger Extreme Danger flraceplace.com

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This medal can be yours, Only if you are a

Two Sided Open Design!

Register for all six Central Florida races at once and receive exclusive Benefits all season long!

8/17/19

Track Shack’s Celebration of Running 5k 1/18/20

Park Avenue 5k

•

2/15/20

•

9/14/19

PINT GLASS

Battle of the Bands 5k

Run 4 Love 4 Mile

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10/27/19

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3/7/20

U Can Finish 5 Mile & 2 Mile

A Distance Dare Event

Winter Park Road Race 10k & 2 Mile A Distance Dare Event

Track Shack Running Series Fanatic

Includes Fanatic Benefits AND pre-registration in all 6 series races, earning 6 medals.

Track Shack Running Series SuperFan

Includes Fanatic Benefits AND pre-registration in all 8 series race distances.

Be a SuperFan and do the Distance Dare! Race twice in one day at the UCF 5 Mile and 2 Mile and Winter Park Road Race 10k and 2 Mile, thus completing all 8 Running Series races! Additional medals for Distance Dare and 2 Mile finishers! (TEN medals total!)

Enter Today! Run to TrackShack.com Registration Deadline: Monday, August 12, 2019

July-August TS Fanatic Ad Full Pg BLEED.indd 1

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FLORIDA RACEPLACE INFORMATION AND SUBSCRIPTION PAGE CALENDAR INDEX

The response received from the usage of this publication will ensure the continued success of Florida Raceplace. Please use the enclosed entry forms or reference this publication if utilizing online entry form of registration. Thank you

Running / Triathlons / Duathlons / Biking Running Tampa Bay Area……. Page 4,6

Florida Raceplace is not responsible for date and time changes made in event scheduling. After the printing of each issue, the enclosed event brochures supersede all information hereon.

Running Southwest…………… Page 8 Running Orlando………………. Page 10

FOR RATES, DEADLINES DATES, MECHANICAL REQUIREMENTS, ETC.,CALL: Call: 813-417-0324 E-Mail: joe@flraceplace.com Web: www.frpm.net & www.frpm.com

Running South Florida……….. Page 18 Running North / South……….. Page 18 Triathlons / Duathlons………... Page 20

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Is that Is that Nick wearing “Is that Celia Dubey and her husband Joel wearing

Boston Bill Sunglasses?

Boston Bill Sunglasses ? No wonder Celia is 2015 USAT No wonder he won the Pacific Crest 50K !

Duathlon Masters Na�onal Champion and female

overall winner and age group champion!”

PUT ’EM ON ….. YOU’LL SEE !

PUT ’EM ON ….. YOU’LL SEE !!

Sunglasses Sunglasseswith withan anAttitude Attitude AT ALL FINE BICYCLE & RUNNING SHOPS AT ALL FINE BICYCLE & RUNNING SHOPS

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July-August

A Look Back Flatlander's Champions Downtown Brooksville Men

Women

1979

Jerry Slaven

31:22

1979

Carrie Foret

41:04

1981

Jerry Slaven

32:02

1981

Allison Reeves

37:40

1982

Bob Braman

31:46

1982

Allison Reeves

39:40

1983

John Rogers

30:54

1983

Allison Reeves

36:58

1984

Bill Fisher

31:39

1984

Allison Reeves

37:07

1985

Charlie Duggan

32:15

1985

Mary Level

38:22

1986

Mike Blaney

30:58

1986

Kay Capozzi

38:20

1987

Charlie Duggan

30:42

1987

Kay Capozzi

39:35

1988

Mike Blaney

30:58

1988

Mary Ellen McGowan

36:10

1989

Steve Kogo

29:35 *

1989

Silvia Ruegger

34:37

1990

Thomas Nohilly

31:02

1990

Judy Mercon

37:02

1991

Brenden Matthias

31:25

1991

Lisa Vaill

34:13

1992

Jerry Lawson

29:55

1992

Lisa Vaill

34:44

1993

Jody Spangler

33:49

1993

Marsha Wentworth

38:26

1994

Keith Sawayda

34:13

1994

Gina Bawden

40:09

1995

Ville Hautala

31:16

1995

Paidi Tikkaneen

35:09

1996

Jerry Lawson

31:09

1996

Nalgorzata Sobanska

32:33 *

1997

Dror Vaknin

32:17

1997

Irina Bogacheva

36:06

1998

Samuli Vasala

30:59

1998

Elaine Nicholson

40:23

1999

Machapiwa Mazano

31:24

1999

Lisa Vaill

36:00

2000

Machapiwa Mazano

32:40

2000

Lisa Vaill

36:02

2004

Machapiwa Mazano

33:25

2004

Judy Maguire

38:36

2005

Lee Stephens

33:40

2005

Dana Parrot

39:22

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Happy Summer!

Tackling Plantar Fasciitis and Runner’s Knee in warmer weather:

PiezoWave2 Shockwave Therapy and Class IV Laser Therapy

Try Shockwave or Laser Therapy for

!

Come try secret treatment protocols professional athletes use to recover faster from Plantar Fasciitis and Runner’s Knee! Our office has treated professional athletes for over 10 years with the most cutting edge technologies to ensure players get back to the field in the shortest time possible.

2

Shockwave PLANTAR FASCIITIS – PiezoWave Therapy – The first of its kind in the area, shockwave uses aggressive sound waves to push out excessive fluid between joints and cells to regain normal tissue movements!

RUNNER’S KNEE – Class IV Laser Therapy – Our 60 watt laser is the most powerful laser in the area! More wattage means deeper penetration into tissue and promoting faster healing of damaged tissue.

Shockwave value: $75. Class IV Laser Value: $100.

Limited to one coupon per person per visit per calendar year. No trade-in value. No rain checks.

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July-August

FREE Gift with any MIZUNO purchase from Feet First during

AUGUST 16TH - 31ST

July-August

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flraceplace.com

flraceplace.com

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July-August