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Fall 2011

Preventing Preventing Slumps, Burnout, Burnout & Injuries

Keith Facchino

Running Network’s Network’s Fall Shoe Review Review RRCA Champs & Awards Awards

ClubRunning Fall 2011

Matt Mendelsohn



Executive Director’s Letter


Members Speak


Health & Safety Spotlight

Facebook Friends Share Web Poll

Optimizing Nutrition for Fall Marathons Preventing Performance Burnouts, Slumps, and Injuries

10 RRCA Member Spotlight Walk It! Day 2010 National RRCA Award Winners


RRCA Award-Winning Writers

pa ssi n g It On

by Mark Miller

and Adam ME by Tito Morales


Fall Shoe Review

18 RRCA Program Spotlight Roads Scholar Class of 2011–12 Runner Friendly Communities Championship Event Series Kids Run the Nation

30 Training Tips

Q&A with Dr. Lewis G. Maharam, the “Running Doc”

CONTENTS 4 • ClubRunning F a l l 2 0 1 1

Executive Director’s Note

Matt Mendelsohn


hile the RRCA is most often known for the services we provide to directors of running clubs and events, including insurance coverage for their organizations, we also provide programs that support the running community at-large. One of these programs, the RRCA National Running Awards, honors volunteers and top performers in our sport. Without volunteers, our sport would simply not exist. Jean Knaack The success of the RRCA and its clubs and events is based on volunteerism. Since its inception in 1958, the RRCA has relied on the spirit of volunteers to carry out programs, find sponsors, hand out water, work finish lines, and carry out many other important tasks. I’d like to thank our National Running Award winning journalists, Tito Morales (2010 Journalistic Excellence winner) and Mark Miller (2010 Outstanding Club Writer), for their contributions to this issue of Club Running, found on page 12. Learn about other inspiring National Running Award winners beginning on page 11. I encourage you to work with your local club or event to nominate a deserving individual for an RRCA National Running Award for 2011. Learn more about the awards program at There are many ways you can volunteer your time to help the running community and the RRCA. One easy way to volunteer is by participating in the RRCA Facebook discussions, responding to our online polls at and by sharing original articles for consideration in Club Running. This issue of Club Running is dedicated to our past, current, and future award winners and the countless volunteers around the U.S. who make running possible. We thank you for the gift of your time and effort! —Jean Knaack

Keith Facchino

On Our Cover: California’s Jorge Maravilla en route to his victory in the Tahoe Rim Trail Endurance 100 Mile Run and the RRCA 100-Mile Trail title. Read more about this event on page 26.

ClubRunning is a complimentary publication made possible by our advertisers and created through a partnership between the Road Runners Club of America (RRCA) and Running Network LLC. You’re a member of your local running club and your local running club is, in turn, a member of the RRCA.

ClubRunning ClubRunning is produced by Shooting Star Media, Inc. for publisher Running Network LLC, P.O. Box 801, Fort Atkinson, WI 53538. All ad materials and insertion orders should be sent to Running Network LLC at the above address. Shooting Star Media, Inc. and Running Network LLC assume no liability for matter printed. Publisher assumes no responsibility or liability for content of paid advertising and reserves the right to reject paid advertising. Publisher expects that all claims by advertisers can be substantiated and that all guarantees will be honored. Opinions expressed herein are those of the authors and not necessarily those of the Publisher. Copyright © 2011 by Road Runners Club of America (RRCA) unless otherwise noted. All Rights Reserved. No part of this publication may be reproduced in any form without prior written permission of the Publisher. We recommend, as with all fitness and health issues, you consult with your physician before instituting any changes in your fitness program.

ClubRunning Fall 2011 ROAD RUNNERS CLUB OF AMERICA (RRCA) Executive Director Jean Knaack RRCA President Brent Ayer SHOOTING STAR MEDIA, INC. Group & Coordinating Editor Christine Johnson, Designer Alex Larsen Photographers Victor Sailer In The Arena SportPhoto Keith Facchino Jean Knaack Ron Macksoud Matt Mendelsohn Mark Miller Trenty Penny Victoria Seahorn Proofreader Red Ink Editorial Services, Madison, WI Pre-Press/Printer W. D. Hoard & Sons Co., Fort Atkinson, WI RUNNING NETWORK LLC Advertising Larry Eder President phone: 920.563.5551 x112; fax: 920.563.7298 Advertising Production Manager Alex Larsen Counsel Philip J. Bradbury Melli Law, S.C. Madison, WI Member of

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RRCA Members Speak

RRCA Facebook Friends Share Their Volunteer Experiences From the recent Facebook discussion topic: Volunteering is the backbone of running. Without volunteers our sport would simply not function. What’s your most memorable and positive volunteer experience with running?

participate in my club’s 5K event. On the day of the event, the WW participants were so appreciative of all the club volunteers and all the club volunteers only had positive things to say about the event participants. —Kathryn from Texas

Before I started running, I was shy and quiet. I started running consistently as an adult after I quit working to stay at home with my daughter. I joined the local running club and started trying out some 5Ks. My husband says, no one has ever started out slower and with less talent, everything I have has been through hard work. I realized that there are not as many women racing as there are men, so how do we initiate change? Well, if you want to solve a problem, become part of the solution. I joined the Fort Worth Runners Club as treasurer and helped bring our annual club fundraiser race, Labor Day 5K & 15K from a little over 600 runners to over 1500 runners last year. I went from this quiet mouse of a woman to a woman who decided this summer to run for President of Fort Worth Runners Club. I believe all this happened through volunteering, helping others to reach their goals, reaching out and asking, ‘what can we do to make your experience in running more positive?’ Yes, volunteering is a selfless act, but it gave something back to me that is priceless: confidence, friendships, and the knowledge that I have made others’ running experiences more enjoyable! —Elizabeth from Texas

Several years ago, Montana celebrated the 200th anniversary of the Lewis and Clark Expedition. A guy by the name of Stuart White decided that the runners in Montana should do a relay, carrying the United States flag across the state. This was all-volunteer—no shirt, no reward, no anything—just sign up and carry the flag down the road (I90). The week previous, I had run the Governor’s Cup Marathon but I figured it would be fun to put in a few miles. Most of the legs were around five miles. I got talked into doing an 18-mile run over some really steep hills. My run finished in Columbus where they had a barbeque lunch [where there was] a guy dressed as a Mountain man with a Newfoundland dog like Lewis and Clark had. He spoke of the food that they found along the way to survive; talked about how they roasted yucca seeds for coffee. I had to try that. Anyway, a couple of my friends showed up and were running a couple of legs after some young guy ran his 5-mile leg. So I decided to join them and they decided to just run along with the young guy. He thought it was a race! After he ran hard for a couple of miles, he finally gave up and slowed down. This was no small flag that we had to carry—even tougher if you think you’re racing. Finally he finished his leg and we three continued on for another 10 miles. The temperature had climbed into the mid 90s. At our final hand-off spot, my friends had left an old pick-up truck to get back in and it had some now-warm beer in it. So we laid down in the shade of the truck and savored the beer. We remarked to one another what an amazing and totally wonderful day it had been. —John from Montana

At the recent Running with the Devil event at Lake Mead, after I had finished racing my 5K, my two sons and I were at the finish line volunteering (clipping timing chips, water, medals, etc.). [At] about the 3hour Half Marathon mark, a woman crossed the finish line in tears [of joy]. I bent down to clip her timing chip and told her to lean on me as she caught her breath. I could tell she was still sobbing. As I stood up, her eyes grew open WIDE and she said, “Are you Charlene, with Running With Charlene? You are wearing a visor with a ladybug—is it YOU?” I said, “Yes, that’s me.” She threw her arms around me and said, “3 months ago, I could only run a 10K. After reading your blog and your FB fan page, you inspired me to conquer my fears and run this race! I can’t believe it’s YOU! I really get to meet you!” Needless to say, I was shocked, humbled, and flattered. We walked around a bit, she took a few pictures of us together and we parted ways. Seeing her elation as she received her first half marathon medal took me back to my first experience at the Vegas Half. While I was volunteering to help out my fellow runners, she will never know how much she blessed me that morning. Volunteering at an event is always two-fold for me and my family. We appreciate the athletes and their appreciation, but we also are inspired by their words and achievements. —Charlene from Nevada Volunteering to be race director for Lake Grapevine Runners & Walkers presents Weight Watchers Walk-It! 5K walk/run this past spring has been my most memorable and positive experience in running. This was my [first] foray into race directing, and it was such a rewarding experience to be a part of so many people’s journey as they participated in their first 5K. Because this race was targeted towards the Weight Watchers community, I met so many people who were making positive changes in their life to become healthier and more fit. By attending several WW meetings, I was inspired by the WW leaders who motivated and encouraged their members to start their walking program with the goal to

Be a part of our RRCA Facebook discussions by visiting us at and help us reach our goal of more than 5,000 Facebook fans by inviting your friends to “Like” the RRCA on Facebook.

[I] first volunteered 20 years ago for the RRCA National Championships in Milwaukee. There I met my life partner John and my now-88-yearold-and-still-running partner, Paul. I definitely got the best out of that volunteer assignment. I still have the t-shirt. (Editor’s Note: Kris will be directing the 2011 RRCA National Marathon Championship in October.) —Kristine from Wisconsin website poll Do you incorporate walking as part of your overall training plan for Total Votes: 330 events you run? Yes, I include walking as part of my overall training plan for events I run. 43% (142)

No, I don't include walking as part of my overall training plan for events I run. 32% (105)

I only walk when I am injured and can't run. 18% (59)

I'm a walker, not a runner, so walking is my overall training plan for events I enter. 7% (24)








We invite our readers to participate in the RRCA website polls at

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Health & Safety Spotlight

Optimizing Your Diet for Fall Marathon Season By Marie Spano, MS, RD, CSCS, CSSD

If you want to achieve peak performance, you should follow a structured training program based on periodization. Nutrition periodization refers to changes in eating and sports supplements to correspond with your training program. In addition, your nutrition plan should fit your goals (weight loss, weight gain, improved cardiovascular health, etc.), medical needs, and stage of life. During marathon season, you should optimize your diet for peak race performance. Follow these four easy steps and you’ll be running strong on race day.

Eat a Healthy Diet Every Day. Your daily diet has a significant impact on your training. After all, the food you eat is fueling your working muscles and promoting recovery. Here are a few simple basics to a healthy diet: !Include protein with every meal. !Eat fruits or vegetables with every meal. The antioxidants may play a role in muscle tissue recovery (not to mention that fiber, nutrients, and antioxidants are good for overall health)

Pay Attention to Nutrient Timing. Take a close look at your pre-, during, and post training nutrition. Many athletes fall short on their fluid and electrolyte intake. Consume a small meal that’s low in fiber and fat 2–4 hours before you train and drink approximately 5–7 ml fluid (0.17–0.24 oz.) per kilogram of body weight 4 hours before. Consume 3–5 ml fluid (0.10–0.17 oz.) per kg of body weight again 2 hours before your run if you’re not urinating frequently or if your urine is scant and dark in color. While running, consume 3–8 oz. of fluid every 10–20 minutes. After the first hour of training, switch to a sports drink as opposed to plain water. Also, aim for 30–60 grams of carbohydrate per hour and at least 500–700 mg sodium per liter of fluid, though some runners need more. (In particular, if you’re losing more than 2% of your body weight during your run, you need more fluid and sodium.) Post exercise, consume carbohydrate and protein in a 4:1 ratio (very important for re-

covery!) and consume 20–24 oz. of fluid for every pound of body weight lost from pre-run to post run. Set Your Race Routine. Know what you’re going to eat (or at least where you’ll eat if you’re out of town) the night before and the morning of your race. As you gear up for race season, pay close attention to how you feel and make changes accordingly. After all, you’ve trained for months, putting in hundreds of miles to prepare your body for race season. If you pay close attention to the nutrition portion of your training program, too, your body will be fueled for peak performance!

Focus on How You Feel. If you’re feeling tired, worn out, and sore more often than not, it’s time to take a look at your total energy intake, protein intake, and nutrient timing strategies. Constant fatigue and soreness mean you are overtraining and/or not consuming enough quality calories.

!Include dairy with every main meal for calcium and vitamin D. !Get enough carbohydrates throughout the day to fuel performance and opt for nutrientpacked carbohydrates most of the time (potatoes, brown rice, whole grain bread, quinoa, whole wheat pasta).

Preventing Performance Burnout, Slumps, and Injuries for Runners By Dr. JoAnn Dahlkoetter Although running is often pleasurable and meaningful, there are inevitably periods when interest wanes, energy diminishes, and you feel like you’re going nowhere fast. You find yourself just going through the motions as internal pressure builds, boredom sets in, and workouts appear more like an obligation than a pleasure. Each training day seems endless, when the only “pleasure” is the conclusion of the exercise. When you lose motivation and fall into a rut, the hazards of burnout, performance slumps, or injuries may begin to slowly appear. Burnout and Slumps Are Universal Experiences In working with athletes as a sports psychologist and performance coach, I frequently hear comments like: “I’m at 100% physically, but

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the motivation just isn’t there” or “I’m recovered from my injury, but I can’t seem to get my form back.” Or, I’ve heard people say: “I’m working harder than ever, putting in more time training, and there’s absolutely no progress” and “I’ve been training so well for the last few months, but now suddenly I’m stale. My legs feel dead. Is it something in my head?” If any of these statements sound familiar, take heart—you’re not alone. Plateaus and slumps are universal experiences that all athletes and performers go through, regardless of ability level or type of sport. The experience of peaks and valleys is normal, but there are ways to ensure you experience more high points than low ones. I worked with a runner in my Performing Edge coaching practice who struggled with his

position as the best runner in his age group in his area, but got burned out. Every time the opportunity presented itself to excel in a race, something would happen. He lost motivation and would make excuses. After we worked on his mind-set, visualizing having fun, and focusing on the process rather than the result, he finally relaxed. The next race he said to himself, “OK, I’m just going to go out there and run, and enjoy what I’m doing.” Taking the pressure off himself and letting go of the outcome allowed him to move out of his slump and capture the PR race time that had eluded him for so long. Anyone who has challenged themselves for a long time has probably experienced a period of frustration. How long this period lasts depends largely upon your ability to recognize

Health & Safety Spotlight the symptoms and intervene early. During a slump, the abilities that you once possessed can almost seem to disappear. In every sport, slumps and down periods are common, natural elements of training. If you’re seeing signs of mental fatigue or body strain stemming from a rigid, repetitive schedule, it’s a good time to reassess your situation, and perhaps make some changes. Indeed, loss of pleasure and burnout are major barriers that can prevent you from training consistently, year round. But you have to wonder, is it even advisable to strive for maintaining a high level of motivation throughout the year? Attempting to be “psyched up” and in top form at all times is a sure path to staleness and burnout. Breaks and variations in the routine are crucial for long-term enjoyment of your sport. Here are some strategies that may help you build variety into your life and create renewed interest in your training. Create Your Own Seasons Establish a wide variety of objectives throughout the year for your training. For instance, you could establish four phases of the year that would include: base building, strength/speed, peaking/competing, and rest/recovery. Each stage can bring you up to a higher level of fitness. Or you can divide the year into different types of training or competing in different sports. Seek Intrinsic Rewards Develop a sense of internal value and meaning for your training. Build self-confidence during those times when external rewards are not forthcoming. Begin to appreciate the positive changes that training brings. Notice the exhilaration created by your body’s endorphin production and the sense of total health and well-being. Develop a positive body image from building a stronger physique. Notice the psychological benefits: stress reduction, improved concentration, and greater self-worth.

Take Regular Breaks Short, medium, and long-term breaks are all necessary to maintain your motivation levels. Try taking a one-day break from training each week and take three days once a month. Then allow a week’s rest after each major phase of your training (every three months). Take 2–4 weeks off once per year, or after a major competition. During that time, try “active rest” by doing a different sport (e.g. skating, hiking, swimming, cycling, cross-country skiing). You’ll get a tremendous psychological boost and probably not lose any of your fitness level. Your break time is also a good opportunity to give attention to other aspects of your life. Build a broad-based lifestyle with a variety of interests. Strive for a balance between work and fun, social time and personal quiet time, and time to be creative. Do projects and hobbies at home that give you satisfaction. After your break, you’ll be mentally and physically rested and performing better than ever. Go on a Running Vacation Sign up for a summer camp where you can discover new places to train, learn more about your sport and connect with new faces, or plan your own healthy get-away and go to some place exotic to run, bike, swim, hike, and relax. While you’re on vacation, bring more playfulness into your workouts. Leave your watch back at the hotel and do a workout just for fun without having to time or score your efforts. Finally, use power words and phrases like the ones below to help prevent slumps. !“I am learning how to pace myself throughout each day.” !“I am listening to my body; I honor its need for rest and recovery.”  “I know when to push myself and when to hold back.”  “My body and mind are flexible; they can switch into many different gears.”  “I know how to take good care of myself.” Dr. JoAnn Dahlkoetter is CEO of Performing Edge Coaching International Association, and founder of The best-selling author of Your Performing Edge™ (, she also hosts the internationally syndicated TV show of the same name. Dr. JoAnn provides sports psychology, mental training, and Performing Edge Coach Certification programs for coaches, parents, and young athletes to reach their highest potential in sports and life. Private Mentoring program at Evaluate Your Risk for Burnout or Injury After working with athletes of all levels and noticing common areas of stress, I developed an evaluation system to assess the chances of mental burnout or injury. Answering “yes” to three or more of the following questions indicates that you may be at risk for a prolonged slump, injury, or illness. 1.

Have I trained too long or too hard in a high-pressure situation?


Do I have a progressive loss of enthusiasm, energy, or sense of purpose?


Does my normally comfortable pace feel difficult?


Do I feel locked into a routine?


Do my legs feel heavy or fatigued longer than usual after working out?


Do I dread the thought of training?


Am I becoming more cynical?


Is it difficult to get out of bed in the morning?


Is my appetite below or above normal?


Do I have excessive weight gain or loss?


Do I feel mentally fatigued or irritable?


Do I have physical distress—minor body pain, headaches, or sleep problems?


Do I have physical or emotional exhaustion?


Am I becoming sullen or withdrawn?


Do I have an angry, negative attitude?


Do I have a diminished belief that I will be successful?


Am I more susceptible to colds or the flu, or do I have shortness of breath?


Is my resting heart rate or exercise heart rate higher than usual?


Do I have frequent minor accidents as a result of inattention or stress?

Courtesy of the Author

Build In Variety Many athletes train with a small, fixed number of workouts (e.g. every Wed. is track, 800s or mile repeats; every Sunday is the long run or bike on the same course, at the same pace). You may be starving for change in your routine. Any kind of variation is bound to create more motivation and interest. Try changing one element of your training each week. Go to a new scenic trail or park at least once a week. Alternate hard and easy days rather than working out at the same pace every day. Try running at different times during the day and discover the period when you have the most energy. Put new spark in your schedule by incorporating different types of training: interval work, tempo (faster) workouts, fartlek training (variable speeds), hilly workouts, and endurance

work. Take a day off and do a cross training with a different sport. There are endless combinations if you use your imagination.

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RRCA Member Spotlight Walk-It Day 5K: My Journey to It and the End Worth Waiting For Three years ago, on a road trip to Tennessee, I found myself sitting in the passenger seat with two bags of peanut butter M&Ms and a Diet Coke, praying to lose weight. I weighed 269 pounds and had a host of medical issues, not the least of which was the beginning of kidney failure. I prayed for a sign that would help me and when I opened my eyes, there was a sign for Weight Watchers. “Yeah, right,” I thought, and flipped open the magazine on my lap. There it was: an ad for Weight Watchers. “Fine,” I thought. “Right after this trip.” I joined Weight Watchers the very next weekend and decided this was it. However long it took and wherever it took me had to be better than where I was. It took two full years to lose the weight, and as I’d hoped, my health improved. Even my kidney function became normal.

I’d had my weight off for just a couple months when I ran/walked the San Francisco Half Marathon with the Runner’s World Challenge program. The editors found my story to be inspiring, so they put me in the January 2011 issue of Runner’s World magazine. Kathryn spotted my article and found me on Facebook. I felt honored when she asked me to be part of the Walk !t she was directing. I had always thought if I could inspire just one other person to lose their weight or improve their health through walking and running, then my journey would have still more meaning, so I was excited to team up with Kathryn and RAW. When Kathryn asked me to speak at a few Weight Watchers meetings to encourage people to register, I recalled how intimidated I felt when I wanted to walk in races and events. I would always research the previous years’ results to make sure there would be finishers slower than me so I wouldn’t be last. With that in mind, I made a promise at every meeting that if they registered, they would not finish last. This was a tough promise to make because to guarantee it, that meant I would have to be last, and I really didn’t want to be last. At the first training walk, I walked back to the clubhouse with the slowest walker to make sure she didn’t finish alone. Her story amazed me. That was the farthest she had ever walked in her life. While others were finishing up just another run, this woman was making personal history and I was the only one there to celebrate it with her. That was when I decided for certain that I would finish the Walk !t last, no matter how long it took. On the day of the event, I walked out to the first water stop and then waited for the last walkers, a group of ladies that represented three generations of their family. I don’t think they quite understood what this “skinny chick” was doing butting in to their group, but I was there to stay. Paula was a little older than me, with a bad hip, a torn meniscus, an injured foot, and asthma. Her daughter was just older than my daughter and was in no better shape than her mom. Her granddaughter was maybe 5 years old and having the time of her life. Together, mom and daughter had lost nearly 50 pounds on Weight Watchers but had a long way to go. They’d started Walk !t training with the Weight Watchers plan, but the

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Belynda Warner is a member of the Lake Grapevine Runners and Walkers and Weight Watchers. Reprinted with permission from the Lake Grapevine Runners and Walkers of Grapevine, Texas, and its RRCA award-winning publication FOOTPRINT. Weight Watchers declared May 22, 2011 “Walk-It Day,” and encouraged walkers to join one of over 50 official Weight Watchers Walk-It Challenge 5K events hosted across the country by RRCA members as part of its third annual Walk-It Challenge. Nearly 24,000 people registered to participate in a local 2011 Weight Watchers Walk-It Day 5K. The Kansas City Track Club in Kansas City, Missouri hosted the largest Weight Watchers Walk-It Day 5K event with over 1,500 people taking part in the walk. They were followed by another large event hosted in Grapevine, Texas by the Lake Grapevine Runners and Walkers that had over 1,200 participants. Milwaukee and Atlanta also boasted numbers of close to or over 1,000 participants. The RRCA extends a huge thank you to the following members for hosting an Official Weight Watchers Walk-It Day 5K on May 22. We also thank Weight Watchers International and the supporting sponsors Sketchers,, Leslie Jordan, Britton Banners, and Rainbow Racing. California: Fleet Feet–Menlo Park’s Walkers, Fleet Feet–Pleasant Hill, Go WOW Team, Ask About Running, Lake of the Sky Trail Runners, Riverside Road Runners, San Diego Track Club, UltraLadies, USA Marathon Training Connecticut: Fleet Feet Sports–Hartford Washington, DC: DC Running Club Florida: Amelia Island Runners, Fleet Feet Sports–Sarasota, Runner’s Edge Foundation, Space Coast Runners, Suncoast Striders Georgia: Marathon Majic, LLC, South DeKalb Striders Running Club, The Heat Track Club Hawaii: Wild Boar Racing LLC Illinois: Fleet Feet Sports–Elmhurst, Fox River Running Club Indiana: Calumet Region Striders, Greater Evansville Runners Club, Inc. Kentucky: Logan Co Run/Walk Club Louisiana: Fleet Feet Sports Baton Rouge Massachusetts: Greater Lowell RRC, Old Colony Running Events Maryland: Prince George’s Running Club Minnesota: Charities Challenge Missouri: Kansas City Track Club Montana: RACE Montana North Carolina: Fleet Feet Sports–Winston-Salem, Four Seasons Running Club New Hampshire: Moose Milers Running Club New York: Mile Square Consulting, East End Road and Trail Runners Club Ohio: Cleveland West Road Runners Club, Runners’ Club of Greater Cincinnati, Youngstown Road Runners Club Oregon: Willamette Valley Road Runners South Carolina: First Place Events Texas: Brownsville Trailblazers, Heels and Hills, Lake Grapevine Runners and Walkers, Pearland Area Runners Club, Sienna Running Club, Tough Cookies Virginia: Kingstowne Striders, Tidal Basin Run, Tidewater Striders Wisconsin: Marty’s Program

Tory Warner

Author Belynda Warner (#663) cheers for Paula (#176)

By Belynda Warner foot injury threw their training off-course. The daughter didn’t want her mom to walk at all and kept stopping her, but Paula was determined. She’d never walked more than 1.5 miles before, but her doctor had told her if she made it to 2 miles, she could finish the 5K. We stopped twice so she could “have a word with Jesus” and countless times to let her catch her breath. At the end, we had one of the bike medics with us continuously and our breaks became longer and longer, but no matter what, Paula was dead-set on finishing. With half a mile to go, their Weight Watchers leader and some friends met up with us and encouraged her to continue. When we finally made it to the finish line after 1 hour, 44 minutes, Paula and her daughter joined hands and RAN across the finish line. Never had I seen a finish harder earned. There weren’t more than a handful of people at the finish line to witness this moment, but those of us who were there had to wipe our eyes. We may have missed the door prize drawings, but I wouldn’t have missed this finish for the world. As I stepped across the finish line—dead last at 1:45:00—I realized that when you set out to inspire someone, sometimes you are the one who is inspired.

RRCA Member Spotlight 2010 RRCA National Running Award Winners Since 1971, the RRCA has honored dedicated individuals for their outstanding service to the organization and the sport of running. We’re pleased to congratulate the following individuals who were honored at the 53rd Annual RRCA Running Awards Banquet in Fredericksburg, Virginia on May 14. Ron Macksoud

Browning Ross Spirit of the RRCA

Ken Bendy

Former RRCA Region Director, RRCA State Rep for N. Florida

Bendy is a tireless and enthusiastic champion of the RRCA. Building on his experience as a state rep (he was the 1999 State Rep of the Year), he went on to serve as one of the greatest regional directors our organization has ever had. For many years, Bendy led a training session at the annual convention for state reps on how to be more effective. He also authored the State Rep Handbook, an invaluable compendium of knowledge that state reps could turn to for the answer to virtually every question that might pop up. If the answer wasn’t in there, Bendy was always available to help out via email or a phone call. In the midst of his RRCA duties, Ken found time (and still does) to perform copious amounts of volunteer service for races in his area, such as the Gate River Run, the country’s largest 15K race, for which he was in charge of registration. During his tenure as Southern Region director, Bendy built an effective, cohesive team and developed some great state reps. Thee of the last four years, the State Rep of the Year has hailed from Southern Region. Bendy has nurtured, praised, and encouraged fellow board members, RRCA staff, and state reps to always act in the best interest of the RRCA. “In my 15 years of involvement with RRCA, I am hard pressed to think of anyone else who exemplifies the spirit of the RRCA more than Ken Bendy.” —David Epstein, former Western Region director

Outstanding Club President of the Year

ture at races the same way a race clock or an aid station is. A race would not be the same without Dink’s contributions. There is not a job related to putting on a race that Dink has not done: race set-up, aid station worker, finish line, post race clean-up, the list is endless. It might sound like a cliché, but no job is too big or too small for Dink to willingly take on. Since the ’90s he has foregone running one our club’s marquee events, the Cotton Row 10K, to work the race. For the last 5 years, he and his wife, Suzanne, have served as directors of the popular Cotton Row Run, which includes a 10K, 5K, and 1-mile fun run for kids—attracting over 4,500 runners. The race is regarded as one of the best in the southeast and attracts runners from all over the U.S. and abroad.

Outstanding Youth Program Director

Sue Brown-Nickerson

Calumet Region Striders’ Youth Program Chair, Valparaiso, Indiana Sue Brown-Nickerson has been the Calumet Region Striders’ youth program chair since 2005. As a USATF- and RRCA-certified volunteer coach, she leads a large group of volunteer coaches in an effort to promote quality programs and racing experiences that will help kids develop physically and build self-confidence and motivation. The club’s youth running programs are open to boys and girls ages 7–18 within a geographical area of 50 miles. Multiple training sites are offered and staffed with coaches providing training for all abilities, from beginners to the more competitive youths. More than 200 kids participated in the summer and fall programs, with 9 athletes advancing to the National AAU and Hershey events and 65 kids advancing to the National AAU Cross Country Championships. Brown-Nickerson also directs a local Hershey’s track & field meet with the assistance of the Valparaiso Indiana Parks Department staff. The event is designed to promote physical fitness and is free to participants.

Chip Allman

Outstanding Beginning Running Program

During Allman’s tenure with the club, membership has grown in part because of his diligent work of incorporating the walking community into the club. During his presidency, several worthwhile programs were started, including a kids’ racing series, funded by donations to the club. A free kids’ shoe program was started, designed to collect running shoes and shirts to give to needy area children. Allman is the director of the Parkersburg News and Sentinel Half Marathon (2010 RRCA National Half Marathon Championship) and he was responsible for securing a $15,000 donation from the City of Parkersburg for the race. Allman was also responsible for the formation of a new scholarship for a deserving club member pursuing a post high school degree. Under his tenure as president, the club’s scholarship fund grew to an unprecedented $7,200.

Bea Sides, Program Director, Omaha Running Club, Omaha, Nebraska

River City Runners & Walkers, Parkersburg, Virginia

Outstanding Volunteer of the Year

Dink Taylor

Huntsville Track Club, Huntsville, Alabama Calling Dink a “volunteer of the year” is a bit of a misnomer, because Dink has been volunteering for close to two decades. If you’ve ever attended a race in Huntsville, Alabama, then you’ve seen Dink. He’s a fix-

Step Into Running

Bea Sides has been and continues to be the personification of women’s running in Omaha. She has conducted a women’s training program on Wednesday nights for many years that’s open to all women from the slowest walkers to elite runners. She has trained and encouraged many women to adopt a healthier lifestyle and appreciate that exercise and taking care of one’s self are an important part of a fulfilling life. Bea’s low-key support has been an integral part of the success and attraction of the program and a key element in the development and fulfillment of participants. For more than 10 years, Bea has also directed a women’s 5K on Labor Day that’s the focus of the training programs. The race started out as an Avon Series race and at the conclusion of the Avon series, it continued as Go Girl Run. There are literally thousands of women in the Omaha running community who would attest, without reservation, that Sides richly deserves the RRCA Outstanding Beginning Running Program Award for making important changes in their lives. Sides was elected to the Omaha Running Club Hall of Fame to recognize her significant standing in the local running community. Visit to keep pace with the 2012 RRCA Convention news.

F a l l 2 0 1 1 ClubRunning • 11

pa ssi n g It On

By Mark Miller, 2010 Outstanding RRCA Club Writer of the Year (Lake Grapevine Runners & Walkers)

You’ve seen him, the elderly man with the knee brace and the uneven stride. Or her, the fast brunette with the swaying pony tail and neon shoes. You see them on your daily commute or on your way to the post office. You don’t know the runner’s name, and you’ve never so much as exchanged a “hello,” yet they speak in ways that words cannot. If you’ve already run that day, there’s a kind of silent acknowledgment. If you haven’t, there’s a guilty twinge in your hamstrings as you make a mental note to get in your miles. Their actions speak more clearly than any coach or physiologist. Just imagine: for someone else, you are that runner. You unwittingly deliver an unspoken lecture on the value of physical activity in your neighborhood or local park, just by putting in your 5 or 10 or 15 miles a day. I realized this at, of all places, the grocery store. While picking through the tomatoes, a stranger asked if I had gotten my run in that morning. Surprised, I answered that I had. Turns out he delivers newspapers on my street and often sees me on my pre-dawn run. Then there was the woman in my running club who told me she was inspired seeing me push to finish my weekly long run in the city park. I had The author at no idea that simply by running across the North Central Texas prairies that I call home, I was influencing others. After all, no one is going to mistake me for an Olympian, and my phone isn’t ringing with shoe contract offers. I’m an average runner who’s highest athletic aspiration is to come away from Saturday’s race with an age group award, or if Ken and Craig happen to be away that day, maybe an occasional overall trophy. Everyone, from Olympian to common jogger, influences someone. I came to this conclusion with great reluctance. I am not completely comfortable with the notion that I impact others. As a self-confessed loner, I have at times viewed people as an intrusion, an inconvenience. I am rarely worthy of imitation, and I speak not just of my lack of a kick at the end of a 10K. I know my faults—my bad habits, laziness, and indiscretions. The thought of someone else watching my actions makes me squeamish. This is perhaps magnified by the fact that I write for the newsletter of the Lake Grapevine Runners and Walkers Club. Every other month, over 500 people receive a publication that includes my words. While I am

honored to receive compliments on something I have written, this has on occasion been accompanied by a hint of uneasiness. I rarely live up to my own standards, much less anyone else’s. The people who receive the newsletter don’t just want to read my words; they expect me to live them. They want me to extend the post-race fellowMark Miller ship that I write about, even when I am disappointed with my own performance. People don’t just want to read about sportsmanship, kindness, and giving back, they actually expect me to demonstrate it. I constantly strive to get better and, thankfully, my fellow club members are patient when I fall short. A generation ago, Frank Shorter and Bill Rodgers motivated thousands with their international marathon victories. Billy Mills continues to use his Olympic platform to encourage and enthrall audiences. Today, Ryan Hall inspires a new generation with his brilliant running and deep faith. Few of us have their breadth of impact, but we have a potentially greater depth of influence. The people we encounter each day are more likely to be moved by our actions than by the latest champion on television or in a magazine. When I think of running heroes, I think first of a senior citizen who was thrilled to break 60 minutes in a 10K and was encouragement a recent race personified. Lawrence “Barney” Barnhill was a common runner with uncommon character. We met at a road race when I was a teenager. Barney was a 60+ age grouper with an infectious personality, a zest for life, and a spirit as steadfast as a Texas live oak. His abiding love of God, family, and friends defined every aspect of his life. He wrote me personal notes of encouragement (you may remember hand-written notes, those relics people sent before e-mail and Facebook), passing on race results and an uplifting word. More than that, he lived what he wrote, extending kindness and encouragement to all he met. Barney never finished a 5K without meeting a new friend; he never accepted an age group award without making his competitors feel like winners. Today, even after his passing, Barney’s legacy of giving lives on in those who knew him. The people in your life need your example. Encourage the teenager, the first time finisher, even the competitor who beat you out of an age group award. Follow in the steps of Frank Shorter, Billy Mills, or the personal hero in your neighborhood. Run and live well; you never know who might be watching.

and Adam ME I was feeling worse for him, my nephew, than I was for myself. See, Adam had driven a couple of hundred miles to help me run the last part of the L.A. Marathon. It was tough for him to get the time off

12 • ClubRunning F a l l 2 0 1 1

By Tito Morales 2010 Journalistic Excellence Winner

work. Like a lot of kids his age, he’s been putting in the hours since he graduated from college—juggling two jobs, trying to find some footing. He joined me out on the course at mile 18, bright eyed and

springy legged. But as he excitedly revealed how he’d just joined the Navy with the dream of becoming a SEAL, I told him about a weird pain I was starting to feel near my right knee. And when it wouldn’t go away and I was forced to stop and stretch, it made me feel bad. I didn’t want to let him down. To make things worse, marathon day had brought one of the worst storms of the year. The rain was thick, the wind insistent, and the asphalt was swirling. When you’re racing on a day like that, you can generally see past the conditions. Your focus is elsewhere. It’s only when you’re forced to start walking that you realize how broken the sky’s become. He’s always been a lot like me, Adam. We’re both middle children, similar in stature and demeanor. We’re both former competitive swimmers, and it was in the pool where we discovered the contentment that comes from hard work and sacrifice. And I’m sure it’s that eagerness to embrace a challenge, no matter how daunting, that convinced him to enlist—something no one in our family had ever done before. I took up running in my mid 30s and was slow to understand the allure. The head sorta got it; the body needed convincing. But once it all came together, the passion rushed forth like a majestic sunrise. One day I was overjoyed at finally being able to run nonstop for 20 minutes; the next, it seems, I was an emotional heap in Copley Square after having PR’d at Boston. And even though my fastest runs are now behind me, and even though my body is tired from all the miles, I still derive so much pleasure from the simple act of going out for a run. Adam’s career is in its infancy. I was thrilled when he told me he had started to run more after he retired from swimming, and I could scarcely contain myself as the two of us concocted this adventure over Thanksgiving. I wanted him to experience my city. Couldn’t wait for him to get a taste of the marathon. But now it’s race day and the wind is cold and the rain has been coming down in tonnage. And Adam’s trying to rally me, because he knows it’s part of why he’s here. But this bird’s wings have been mysteriously clipped, and whenever I attempt to go airborne the pain is simply unbearable. So the two of us plod forward, me trying to conceal my disappointment, as I watch all the good running I’d done that morning continue to get washed out to sea. I have so much I want to share with him, my nephew. I want to tell him that if he lets this running thing into his heart, it will reward him by becoming a devoted companion—no matter where life takes him. That the tests we both found so irresistible between the lane lines in the pool are just as plentiful on the roads. And that the running community is tight-knit, kind-hearted, and true. I want to tell him that there’ll be days when the music in his legs will flow, a sweet mixture of rhythm and verse, and his spirit will be so filled with run that all sense of time and place will miraculously disappear. But that there will also be days when the cacophony is so horrific, so downright deafening, that the frustration he’ll feel will make him want to step off once and for all and curl beneath a tree. I want to tell him that I still get choked up at the memory of our very first run together when he was so little and I was in town for a visit and a half marathon. As I charged up the one last, lengthy hill I was startled to hear a determined puff-puff-puff and I glanced over my shoulder to see that he’d made up his mind all on his own to join me to the summit. And that even though I’m so proud of him for following his calling, and even though I support his decision, I still can’t help but feel a little afraid for the uncertainty of his future in a world that grows angrier by the day. There is a mile to go, and then less than that. The sidewalks are filled with spectators who huddle shivering, yet clapping and hollering. And finally, with just a little bit left, I’m determined to run it in no matter how painful the flight. And as Adam peels off the course, and as he watches his uncle wince and struggle toward the line, I hear him cheer and then call out, “I love you.� And my eyes begin to well so much that I don’t even mind that the rain has begun to fall even harder.

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evelopmental psychologist Jean Piaget theorized that every developmental improvement a child makes is followed by a period of equilibration or reorganizing that continues until a balance is achieved. With new brands continuing to launch, new technologies being devised, and materials being reexamined and repurposed, the industry is moving into a new stage. The result of this new stage is an even broader range of shoes for runners with biomechanical needs of every kind, and fitness levels to mix and match. In fact, the influx of Natural Motion shoes, Barefoot shoes, and Minimalist shoes has grown so much that we recently published our first review exclusively on Minimalist shoes in Running Network publications and coming soon to the RN website ( So, how long will it take for us to get through this period of equilibration, and what will the balance be when we do? I would venture to say that it won’t be very long and at the end, we’ll see more new models than have been introduced in quite some time. One thing is certain: Regardless of the various approaches, opinions, and products, knowledge remains your biggest ally in your search for shoes. Runners with an understanding of what their feet are like and what those characteristics (shape, motion, volume, etc.) require—or runners who know where to get that advice— will find that there are more shoes than ever to meet their specific needs. —Cregg Weinmann, Running Network Footwear Reviewer


American Track & Field Athletes Only Athletics (Canada) Austin Fit California Track & Running News Club Running Coaching Athletics Quarterly Colorado Runner Get Active! Greater Long Island Running Club’s Footnotes Latinos Corriendo MarathonGuide Michigan Runner Missouri Runner & Triathlete Running Journal & Racing South RunMinnesota RUNOHIO Track & Field News USATF’s Fast Forward USATF–New England’s Exchange Zone The Winged Foot The Winged M Youth Runner

4442...4.2!4'&%%4$4!42 For more than a decade now, the Running Network LLC’s Shoe Review team of Cregg Weinmann, Christine Johnson, and Kristen Cerer have teamed up with our weartesters, proofreader, and photographers to develop and produce this bi-annual running footwear review. Each Fall and Spring, over 900,000 people read the print versions that appear in our partner publications (listed to the right), and another 3 million see it on the web. As always, we offer this Review as a starting point in your search for the perfect shoe. After you’ve read through our reviews, we encourage you to visit your local running store and ask them for their suggestions and opinions about what shoes you should consider, given the particulars of your biomechanics and the type and quantity of running that you do. I travel to dozens of athletic and running events every year and have many visits with the shoe companies and their representatives. I have to say that I’m excited about what’s available to runners today. There are some amazing new products—definitely influenced by your requests for better and lighter-weight shoes—showing up in the marketplace. The key for you, my running friend, is to find the right shoe for you and your needs. The right shoe makes the journey of a mile, or a thousand miles, much more enjoyable. Have a great time running and racing this Fall! We’ll see you again in the Spring.

Larry Eder President, Running Network LLC Reviewer: Cregg Weinmann Project Coordinator/Editor: Christine Johnson Designer: Kristen Cerer Proofreader: Marg Sumner, Red Ink Editorial Services Shoe Photography: Daniel Saldaùa, Cregg Weinmann Advertising Sales: Running Network LLC, Larry Eder, President, 608.239.3785, Publisher: Larry Eder, 608.239.3785 Website: For a Media Kit, please visit our website. This 2011 Fall Shoe Review is produced independently by Running Network LLC for its partner publications. All shoes reviewed were tested by experienced, competitive runners who were matched to the biomechanical purpose of each shoe model. Copyright Š 2011 by Running Network LLC. All Rights Reserved. No part of this publication may be stored, copied, or reprinted without prior written permission of Running Network LLC. Running Network LLC and its partner publications suggest that, as with all fitness activities, you meet with a healthcare professional before beginning or changing your fitness regimen.




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APRIL 18, 2011 BOSTON MARATHON 2:04:58


RRCA Program Spotlight New Class of RRCA Roads Scholars Named Since 1996, the Road Runners Club of America has awarded grants totaling over $360,000 through the Roads Scholar® program. The goal of the program is to assist American post collegiate runners who show great promise to develop into national and world-class road running athletes. The grants awarded by the RRCA go directly to the athletes to help support their goals of becoming world-class distance runners.

The RRCA is pleased to introduce and congratulate the 2011–12 Class of Road Scholars “It is a great honor to be chosen as a 2011 RRCA Roads Scholar, and I am very proud to follow in the footsteps of many great athletes who have been previously awarded this prestigious scholarship. I am very thankful to the RRCA and all of the donors who make this award possible. I’m very fortunate to have an amazing support system of family and friends that make professional running not only possible, but a dream come true.”

McCandless graduated from Northampton (Pennsylvania) High School where he was a District 11 champion and record holder in the 3200 meter run with a time of 9:13.01, as well as a PIAA State medalist in cross country and track & field. After graduating, McCandless ran for one year for the University of Maryland before transferring to Penn State University. At Penn State, he flourished under coach Beth Alford-Sullivan, steadily progressing to a 29:15 personal best 10K and an All-American performance in that event in the spring of 2010. McCandless quickly showed promise as a professional road racer with a 46:04 15K at the Utica Boilermaker, claiming top American honors. He was also the top American finisher at the Buffalo Subaru Chase 4-Miler, and he won the San Francisco Half-Marathon, setting a course record with a time of 1:05:02. In his debut marathon, McCandless finished 6th at the 2010 California International Marathon with a time of 2:17:22. In 2011, he ran 1:05:38 at the USA Half Marathon Championships and 45:17 at the USA 15K Championships. He also won and broke the course record in Denver at the 2011 RRCA Colorado State Championships 10-Mile in a time of 52:08 at an elevation of 5,300 feet. He finished 8th overall and top American at the 2011 Indianapolis Mini-Marathon with a time of 1:05:09 and followed that with a 2:17:09 marathon PB at Grandma’s Marathon to finish 11th overall. McCandless is coached by Brad Hudson and sponsored by Mizuno and Athletes Honey Milk.

Megan Duwell

“I couldn’t be more honored to be a recipient of the 2011–12 Roads Scholar Grant. This grant will enable me to follow my dreams on adidas-McMillan Elite and Team USA Arizona. It is grants such as these that make it possible for developing professional runners to fully focus on achieving their running goals as a career. Thanks for making that happen.” Duwell is a 2005 graduate of West Bend West High School in West Bend, Wisconsin, where she was class valedictorian and won Wisconsin Division I state 800 meter titles as a sophomore and junior. She ran for the University of Minnesota, where she graduated from the Carlson School of Management in May

18 • ClubRunning F a l l 2 0 1 1

2010. Duwell finished her running career at the University of Minnesota as a three-time All-American and a two-time individual Big Ten Conference champion. She steadily progressed and improved throughout her collegiate career, leaving the University of Minnesota as a school record holder in four events. Duwell is currently a member of Team USA Arizona, adidasMcMillan Elite located in Flagstaff, Arizona. Since joining Team USA Arizona, Duwell has achieved several top-10 finishes, including the USA 10K Championship (7th), the USA Cross Country Championship (9th), and the Manchester Road Race (10th). She was a member of the winning team at the USA Club Cross Championship with fellow adidas-McMillan Elite runners. Her 9th-place individual finish at the U.S.A. Cross Country Championships in San Diego earned her a spot to race at the NACAC Cross Country Meet in Trinidad in February 2011. There, Duwell won silver in the women’s 6K, leading Team USA women to the team gold medal. In the Arena


Tyler McCandless

Lex Williams

“I am very grateful for my selection to the 2011 class of RRCA Roads Scholars. This prestigious grant is extremely helpful in supporting young post-collegiate runners like myself and will help immensely while at the beginning of my professional career. I am truly humbled to have been selected as a recipient, look forward to representing the RRCA, and spreading the word about the opportunity you have bestowed upon me as I continue to chase my dream.” Williams started running at a young age through the Hershey Track & Field program, progressed through the Ann Arbor Track Club, and ran for his middle school and high school cross country and track teams in Dexter, Michigan. As a freshman at Dexter High School, his cross-country team made the first ever appearance as a team at the Division 2 state championship and placed 6th. In his senior year in track, Williams won the state meet in the 2-mile, was runner-up in the mile, and was elected “Mr. Michigan Track and Field” for the state of Michigan. Also as a senior he placed 3rd at the Nike Indoor Nationals in the mile and placed 4th at the Nike Outdoor Nationals in the 2-mile in 8:56. Williams attended the University of Michigan where he trained under the guidance of coach Ron Warhurst. While there he became a Big Ten Champion, All-American, Academic All-American, and team captain. His collegiate personal bests included 3:42.38 for 1500m, 4:01.72 for the mile, 7:55.59 for 3000m, 13:47.57 for 5000m, and 28:34.28 for 10,000m. At Michigan, Williams met his current coach, Tim Broe, who was a volunteer assistant for the team. Williams now trains with Broe at In The Arena based in Hanover, New Hampshire. Williams made his professional road racing debut at the USA 8K Championships in Carmel, Indiana, placing 8th overall. He followed that up a week later with a 7th-place finish at the Steamboat Classic in Peoria, Illinois.

RRCA Program Spotlight

“I want to extend a most heartfelt thank you to the RRCA. To know that there are people and groups like the RRCA out there to support me and other athletes like myself is truly amazing. This grant will help me to continue to strive to reach my dream of being one of our nation’s best athletes. This support will also allow me to give back to the running community by being my best every time I toe the line, which will in turn, I hope, allow our entire sport to advance ... helping us all become stronger and faster.” Armstrong went to high school in Tualatin, Oregon, a suburb of Portland, where she was a six-time state champion in the 1500m and 3000m. She also competed in track and cross country at the University of Iowa in Iowa City, Iowa. Armstrong was a four-time All-American and the 2008 Big Ten champion in both the indoor 3000 meters and the outdoor 10,000 meters. She also holds the Iowa school record in the 1500 meters of 4:17.41 and was a two-time All-American in the mile with a best of 4:40.59. Additional collegiate achievements include a best of 33:28.00 in the 10,000 meters and a 6th-place finish in the 10,000 at the 2008 NCAA Outdoor Track & Field Championships. After graduating in the spring of 2008, Meghan was selected to be a member of the NACAC Track & Field Under-23 Team that competed in Mexico. At NACAC, she finished 1st in the 10,000m. She joined Team USA Minnesota in September 2008. In 2009, Meghan competed at the USA Half Marathon Championships, the USA Cross Country Championships, and the USA 15K Championships. Her outdoor track season included personal bests of 15:41.09 in the 5000m and 33:26.75 in the 10,000. At the 2010 USA Half Marathon Championships, Meghan finished 11th, with a personal best of 1:13:56, and she won the ING Miami Half Marathon. During the year, she placed 4th in the USA 5K and 10 Mile Championships and was a member of the Chiba Ekiden team. In 2011, Armstrong was 5th in the USA 15K Championships.

Bobby Mack

“It is very motivating to receive the Roads Scholar grant. As I continue to train and compete at the highest level possible, I want to thank the Road Runners Club of America along with their donors for helping me pursue my goals and staying active in my local running community.”

Mack, a native of Winston-Salem, North Carolina, currently lives and trains in Raleigh. He attended North Carolina State University where he ran cross country and track for coach Rollie Geiger’s Wolfpack. An All-ACC and All-American cross country runner, Mack set the pace for the Wolfpack, leading the team to an ACC title in 2004. After a couple seasons of injuries, he returned to top form and led the team to the NCAA Cross Country Championships in 2008. Mack has continued working with the NC State team as a volunteer coach. He launched his professional running career by making the national cross country team and representing the U.S. in Poland at the 2010 World Cross Country Championships. The 2011 season saw him drop his 10K time to 28:11 and earn his first national road title at the 8K USATF Road Championships in Carmel, Indiana. Other top national finishes include top American and 5th overall in the 2011 Cooper River Bridge Run in Charleston, South Carolina and a 7th-place finish at the USA 10K Road National

Championships at the 2010 Peachtree Road Race 10K. Mack currently races and works for local running shop The Athlete’s Foot Cameron Village in Raleigh.

Megan Hogan

Meghan Armstrong

“I am very excited and honored to have received the Road Scholars grant, and I look forward to successful performances in upcoming road races.”

Hogan was a high school and college basketball star who left the basketball team at Mount Ida College in Newton, Massachusetts to transfer to George Washington University after her sophomore year. It was at GW that she launched a collegiate running career, even though the school didn’t offer women’s track. During her final year of collegiate eligibility in 2010, Megan posted 32:34 in the 10,000 meters at the Stanford Invitational, finished 6th in the 10,000 at the USA Outdoor Championships, was the Atlantic 10 Cross Country conference champion for the second year in a row, and finished 8th overall at the NCAA Cross Country Championships. While at GW, Megan received the Atlantic 10 Women’s Cross Country Performer of the Year Award, as well as the Atlantic 10 Student Athlete of the Year Award. Her coach named her one of the most accomplished student-athletes in the history of GW athletics. She was also a two-time All-American in cross country. Megan made her professional road racing debut at the 2011 USA 15K Championships in March and finished 3rd. On the track, she posted a 40-second PR in the 5000m at the Mt. SAC Relays for a time of 15:29.12. She joined Team USA Minnesota in 2011. She ran a personal best 5K of 15:29 and came in 5th in the Freihofer Run for Women.  Thank You! The RRCA thanks the following individuals for serving on the 2011 Roads Scholar® Selection Committee: Carl Sniffen (Chair), Mike Morgan (former Roads Scholar), Joan Benoit Samuelson (Olympian), Don Kardong (Olympian), Phil Stewart, Bee McLeod, Brent Ayer, and Jean Knaack. The RRCA also would like to thank the following members for their contributions to the Roads Scholar Fund as of 8/31/11: Credit Union Cherry Blossom 10 Mile**, Atlanta Track Club*, Avenue of the Giants Marathon, Blue Cross Broads Street Run, Central Maine Striders, Cumberland Valley Athletic Club, Frederick Steeplechasers, Lilac Bloomsday Association, Napa Valley Marathon, Oil Creek 100 Trail Run, Orlando Runners Club, Pensacola Race Management, Petit Jean Runners, River City Runners & Walkers Club, Run4Youth, Saline County Striders, Seashore Striders, St. John Land Sharks, Subaru 4 Mile Chase, Syracuse Chargers Track Club, The Boilermaker Road Race, Virgin Island Pace Runners, Travis Eliot Landreth Memorial Scholarship Fund, Whatcom Tesseract, Willamette Valley Road Runners, Brent Ayer, Carl Sniffen, Daniel Edwards, Glenn W. Stewart, Lisa Paige, Jim Stasaitis, Jon Hughes, Leonard M. Goldman, and Lori Beveridge. **$10,000 and above donors, *$5,000 and above donors

The Roads Scholar Fund is 100% supported by contributions from RRCA supporters. Learn more about the Roads Scholar program and past grant recipients at

F a l l 2 0 1 1 ClubRunning • 19

RRCA Program Spotlight Meet Our Runner Friendly Communities for 2011 Compiled by William Dyson, RRCA Program Coordinator

Allen Park, Michigan

Decatur, Illinois

The Downriver Runners, whose purpose is to promote and support health and fitness in the Downriver area of southeast Michigan through running and walking, call Allen Park home. The group started in 1985 and puts on three races per year, starting with the Riverview Winterfest in February, the Taylor Mid-Town 5K race in July, and the Allen Park 10K and 5K in August. Proceeds from the events help the Downriver Runners award a yearly scholarship to one male and one female high school runner. The mayor, city council, and numerous local agencies support the races in Allen Park, where there have been high school crosscountry and track & field teams since 1967. Allen Park hosts the AP Harrier Classic, where over 300 kids participate in either the 2-mile or 5K race. The city of Allen Park is helpful through all of its services. In the past, it has waived the parade permit fee required for the races held in the city, and it helps with garbage removal, barrels, road barricades, and installation of the club banner over the road. The Parks and Recreation Department installs a stage and sound system for the awards ceremony. Local businesses donate food and ice for the runners. The ELKS provide use of their huge tent to keep the sun off the food area. The proceeds go to two scholarships that are given to local high school runners who excel in scholastic and running achievements. The mayor of Allen Park, Gary Burtka, and his city council recently adopted a resolution to support this application to the RRCA by the Downriver Runners. Community leaders who provided support and letters of recommendation include Dan Martinez, president of the Downriver Runners; Tony Mifsud, girls’ cross country and track & field head coach; and Lynn Ketelhut, Allen Park High School cross country head coach.

Decatur is home to the Annual Shoreline Classic, a 5K and 15K race around scenic Lake Decatur. The Elite 15K race attracts exceptional athletes from across the nation. The Classic is committed to improving the health and wellness of the Decatur community, and since 2005 it has donated over $12,000 to high schools to help fund running programs and establish running as a fundamental aspect of all athletics. Millikin University and the Decatur Park District built the Decatur Indoor Sports Center in 2000, which includes a competition-grade, indoor running track, top-of-the-line exercise equipment, and affordable personal training programs. The Park District hosts several races throughout the year such as the Turkey Trot, Staley Firecracker Road Run/Walk, and Tuesday Night Park Runs. They also provide the Staley Striders track & field and cross country programs for the youth. The Decatur Park District has teamed up with the city to renovate the community’s lakefront. There are plans to build a pedestrian path that will loop around the lake and connect to the network of biking/walking trails throughout the community. Established over 30 years ago, the Decatur Running Club is a nonprofit running group whose mission is to promote health and fitness in the Central Illinois area. Partnerships with the city, the Decatur Park District, and Millikin University have helped offer local runners access to several indoor and outdoor facilities and parks, while the community’s infrastructure allows runners access to quality routes in a variety of settings. Community leaders who provided support and letters of recommendation include Bruce Bennett, race director for the Shoreline Classic; Don Luy, president of the Decatur Park board of commissioners; William Clevenger, executive director of the DPBC; and Tim Aydt, president of the Decatur Running Club.

Carson City, Nevada Carson City has nearly 6,000 acres of open space, most of which is laced with safe trails systems created with the help of runners, hikers, and bicyclists from the community. There’s a navigable river that runs through the city and the city has been able to secure public ownership of most the river banks for a linear park system. The trails in Carson City are part of Carson City’s Unified Pathways Master Plan, which has a goal of creating a more livable community. There are also running tracks available at the two middle schools and the local high school. The Sagebrush Stompers and Tahoe Mountain Milers call Carson City home. Their grassroots efforts to build the running community include weekly group runs, weekend trail runs, track workouts, hill jams, and a women’s run. They put on seven events annually, ranging from quarter-mile kids’ runs to a 100-mile endurance event. Their members also help track and cross country teams, food banks, and other running clubs in the region. The races benefit a wide variety of charities and organizations, including the Special Olympics, Boy Scouts, fire departments, police deputy programs, local cross country teams, State Park programs, environmental programs, and many more. Carson City has almost 30 miles of paved trails that are maintained by the Parks and Recreation Department. Water fountains and restrooms are available along the trails. Snow removal is provided on most trails in the winter. There are also many miles of designated bike/running lanes on city streets. Watch the Carson City’s YouTube video at Community leaders who provided support and letters of recommendation include Robert Crowell, mayor; Tom Wion, president of the Sagebrush Stompers/Tahoe Mountain Milers; Janice Brod, Carson City Parks and Recreation commissioner; and Dr. Sean Lehmann, associate, American Academy of Podiatric Sports Medicine.

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Knoxville’s Sunsphere and World’s Fair Park in early autumn.

Knoxville, Tennessee Knoxville has an extensive greenway system that includes 41 paved miles, enabling runners to run at least 10 miles in one direction without running on a road. In the last 2 years, the Knoxville Track Club (KTC) has provided funding for the greenway to be marked with distance markers every quarter-mile. The KTC is a nonprofit running club that organizes over 18 race events a year and partners with county and city governments, as well as private and nonprofit businesses to promote running in the community. Local businesses that support runners through spe-

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RRCA Program Spotlight Runner Friendly Communities

of the city and include the Lynchburg Road Runners Summer Track Series, Peaks View Pacers Running Club, and YMCA Achieve youth running program. Community leaders who provided support and letters of recommendation include Joan Foster, mayor; Jonathan Perrotto, president of Lynchburg Road Runners Club; Elena Edwards, COO of Genworth Financial; Catherine Mosley, External Communications & PR, AREVA; Susan Brandt, Communications/Marketing, Centra Health; and R. Sackett Wood, president & CEO, Moore & Giles.

cial discounts include Runners Market, Health Shoppe, Gourmet Market, and New Balance Knoxville. City and county police are supportive of local runs and help plan and execute race routes. In addition to the greenway, runners have access to the tracks at the University of Tennessee and local high schools. Knoxville recently updated crosswalks with signs in the middle of the street reminding drivers to yield to pedestrians. Currently, Legacy Parks Foundation is working on the Urban Wilderness Corridor Project that will create an extensive system of soft surface trails. They are receiving funding from several groups, including the Knox Greenways Coalition and the KTC. Mostly led by volunteers, the Knoxville Track Club has several successful programs involving youth athletics, walking, and road and trail running. The KTC Youth Athletics program reaches children ranging in age from 5–18, developing skills for cross country and indoor and outdoor track. The KTC Trails Committee organizes several trail races from February through November. Knoxville also hosts the Covenant Health Knoxville Marathon which brings in 6,500+ participants each year for a marathon, half marathon, relay, 5K, and kids run. Community leaders who provided support and letters of recommendation include Martha Buchanan, MD, director of Knox County Health Department, and Ed Leaver, president of the Knoxville Track Club.

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Lawrence, Kansas Lawrence is home to runLawrence, an RRCA-affiliated club. RunLawrence has been a club for 7 years, with its membership increasing every year. Its annual event is the Thanksgiving Day 5K, which is supported by runners, city officials, and local sponsors. Volunteers love working this event and the local sporting goods stores and grocery stores return as sponsors every year. Lawrence supports and provides 35 miles of multi-use recreational paths and trails for runners that are off limits to motorized vehicles. The city works diligently to keep these trails trashfree and cleared of snow in the winter. The city also promotes safety through its “Keep It Safe” initiative. There are guidelines posted at trailheads, on trail maps, on the city website, and in the Parks and Recreation Guidebook. Lawrence is home to a well-publicized, free community fitness program, Red Dog Days, which includes running. Up to 600 people participate in this community workout on a regular basis. This program has attracted nationwide media attention and serves as a model to other communities. Most of the local junior high schools and elementary schools, in conjunction with the Boys and Girls Club, have started running clubs. The city is also home to Dam Run, a 12K and 5K. Community leaders who provided support and letters of recommendation include Becky McClure, president of runLawrence; Mike Amyx, mayor of Lawrence; and Kent Dobbins, O.D.

Lynchburg, Virginia Lynchburg has been home to the Lynchburg Road Runners Club (LRRC) and the Virginia 10-Miler since 1974. The LRRC owns and operates the Virginia 10-Miler, which has grown into a full weekend event where the Festival of Races offers a youth 1-mile fun run, a 4-mile race, and a 4-mile walk, in addition to the 10-Miler. Their annual race series offers a set of nine races of varying lengths and in different locations around the city from April through September. Lynchburg has two fantastic park systems: Blackwater Creek Natural Area and Peaks View Park. The city currently supports 8 miles of paved trails and 15 miles of natural trails for running, walking, biking, roller blading, etc. Residents even use these trails to commute from residential areas to the downtown business and government area. In October 2010, the Mayor’s Youth Council created the first ever “Lighten Up Lynchburg Walk for Childhood Obesity.” The youth running initiatives aim to engage the youth

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A trail on Water Works Hill with Mount Sentinel and Missoula in the background.

Missoula, Montana The City of Missoula is committed to making running and walking accessible and safe for its residents. Missoula’s Riverfront Trail in the heart of the city connects to other trail systems so runners and walkers can safely recreate without having to cross traffic frequently. Missoula Parks and Recreation, Run Wild Missoula, the Missoula Biomimicry Institute, and the Missoula Natural History Center recently collaborated on a project to add interpretive signage and mile markers to the Riverfront Trail so recreationists can track their distance and learn about local plantand wildlife. The trail, which has restrooms and drinking fountains, is used by hundreds of recreationists and commuters every day. Many runners and hikers also use the trail systems in Missoula’s Open Space. The city purchased parcels of land in the mountains surrounding Missoula to protect habitat and make it available for the public. The Missoula Marathon started in 2007 and in 2010, after it won the award for the Best Overall Marathon in the country from Runner’s World magazine, the event doubled in size, bringing thousands of runners, walkers, and spectators to the community. The University of Montana’s Business School did a study on the economic impact of the event and found that it pumped $1.3 million into the economy. The only running store in Missoula, The Runners Edge, puts on, volunteers at, or sponsors over 50

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RRCA Program Spotlight Runner Friendly Communities

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running events a year. Their trailer is used by race directors at least once a week, at no cost to the race director. The Runners Edge has also worked hard to help grow the local running club, Run Wild Missoula. We sponsor or help with all races Run Wild Missoula puts on; this can add up to four events a week throughout the year. Missoula has been investing in, planning for, and implementing an ever-growing network of trails and pedestrian facilities. It has an extensive network of multi-use commuting trails for bikes and pedestrians and miles of hiking/running paths through its extensive Open Space System. One could run over 10 miles without leaving the trail system. Community leaders who provided support and letters of recommendation include John Engen, mayor; Anders Brooker, Missoula Marathon race director and owner of The Runners Edge; and Marilyn Marler, chair of the Parks Committee.


Reading, Pennsylvania The Pagoda Pacers Athletic Club is the largest running club in Pennsylvania. They created an annual junior high school cross country invitational meet to encourage the love of the sport in younger persons. Together with the cooperative effort of all of the recreation departments as well as the county’s planning commission, Reading continues to offer new trails and other off-street options. Muhlenberg Township is proud to be finishing its 1.5-mile rail trail project this summer. You can complete 20+ miles on the pedestrian network. There is also a large collection of smaller or lesser-known paved or packed surface trails in the area. Within easy driving distance are additional trail running options such as the French Creek State Park and portions of the Appalachian Trail. If you want to mix in some cross training with your running, there are, of course, plenty of places for biking, pool and lake resources for swimming, and lots of moving water for kayaking or canoeing. There are two nonprofit organizations working on improving and increasing trails in the Greater Reading Area: the Berks Conservancy and Riverplace on the Schuylkill. Local governments are devoting more attention to the development or improvement of park and recreational facilities. Our local governments plow paved portions of the area’s running/walking paths in the winter and periodically sweep them the rest of the year. The bridges that cross our rivers and creeks have sidewalks, and there are also pedestrian-only bridges crossing these waterways that allow walkers and runners to safely navigate these natural obstacles without having to make large detours. Nearly all the streets in residential areas have sidewalks. Community leaders who provided support and letters of recommendation include Polly Corvaia, president, Pagoda Pacers Athletic Club; Neal McNutt, director of Parks and Recreation; and Thomas McMahon, mayor of the city of Reading.

Salem Harbor

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Salem, Massachussetts The Wicked Running Club, along with other organizations in Salem, has created races for all types of runners and distances, from the annual January 1st Frosty Four Race, to the Cross Country 5K Old Salem Green Race, to the summer WRC Wicked Kidz Race and to the Wild Turkey Race—there’s a race for every type of runner. Salem offers running services to its youth as well, including: Summer Youth Track Club, which attracts more than 50 kids a year, all-ages track meet held each summer at the Salem High School track, and the Wicked Kidz half and full mile runs at Forest River Park. The Wicked Half Marathon, which started in 2007 with close to 400 runners, has tripled in size over the past 5 years. On Halloween weekend, Salem is host to the Devil’s Chase 6.66miler. In just its second year, the 6.66m race has become a worldwide destination race. Two new races have been added to the 2011 calendar: the Black Cat 10/20-miler in March and the Exteme 5K Urban Run with 15 obstacles throughout the city in June. Salem’s signature race, the Wild Turkey 5-Mile Run on Thanksgiving Day, benefits youth progams at Salem Park & Recreation and the Boys & Girls Club. It’s the largest race on the North Shore, with more than 1,500 participants. In January 2010, Salem introduced the first-ever North Shore snowshoe race at Olde Salem Greens golf course. At the time, it was the largest snow shoe race in New England and second-largest ever in the Northeast. Community leaders who provided support and letters of recommendation include Alison Phelan, copresident, Wicked Running Club; Doug Bollen, director, Park, Recreation & Community Services; and Brandi, Steve, and Ashley of B&S Fitness Programs.

The Woodlands, Texas The Woodlands Running Club is a nonprofit running club and member of the Road Runners Club of America. The Woodlands boasts over 160 miles of pathways and trails connecting the villages, schools, park, and shopping centers, while allowing runners to stay off the roads. These pathways are paved, have water fountains (dog-friendly), parking, and restroom facilities. Runners can also use four running tracks at the local middle and high schools during nonschool hours. Luke’s Locker, the local running store, sponsors the Run The Woodlands 5K Series. The Woodlands Running Club sponsors Sunday Night Lights, a 5K run one Sunday a month for most of the year. The community is also home to the first Ironman in Texas. There are cross country and track programs integrated into the middle and high school programs. Local schools have consistently competed at the state level with 16 state titles and have competed and placed in high school national and international events. The International Commodities Export Corporation sponsors youth programs and events such as the YMCA Trail Run, boys’ regional track qualifier meet, the annual Dragon Boat Races, and the girls’ high school cross country team. The Woodlands hosts several events for all types of runners: Memorial Hermann Ten for Texas, Muddy Trails Bash 10K/5K, CB&I Triathlon, and the Memorial Hermann Ironman Texas. In addition, the Parks and Recreation Department regularly sponsors training programs for community members interested in running in and race preparation for any distance from a 5K to a marathon. Community leaders who provided support and letters of recommendation include Cathy Steele, assistant manager at Luke’s Locker; Mark Whittemore, executive VP for International Commodities Export Corporation; Bruce Tough, chair of The Woodlands Township board of directors; and Randy Bradley, president of The Woodlands Running Club. Learn more about the Runner Friendly Community designation at

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Championship Event Series

RRCA National Half Marathon Championship

Marine Corps Historic Half, May 15

Lanni Marchant Jean Knaack

The Marine Corps Historic Half, the RRCA National Half Marathon Championship, welcomed 5,697 finishers, including runners from all 50 states, to the finish line in Fredericksburg, Virginia. The rain held off for participants as comedian Drew Carey fired the starting pistol, then jumped in with the pack to run his first half marathon. Lanni Marchant, 27, from Lansing, Michigan, set a new course record among women completing the 13.1-mile event in 1:21:27. She was in town for a visit after just graduating from law school at Michigan State University. Wyatt Boyd, 26, from Washington, D.C. finished first overall with a 1:13:53 finish time. “It was really hard and pretty humid but there is no other race like this out there,” Boyd said just after breaking the finishing tape. “Running under the American flag with the firemen really gets you pumped up toward the finish.” Todd Neville, 37, from St. Augustine, Florida and the RRCA North Florida state rep, took the next spot in 1:17:23 followed by Jesse Stump, 28, from Catonsville, Maryland in 1:18:11. Drew Carey made a surprising finish of 1:57:02. The Price Is Right host expected to complete the run in just over 2 hours. “Never in my wildest dreams did I think I would finish in 2 hours. It really felt good,” said Carey. “Let’s face it, with all of these Marines around, I didn’t want to stop or drop out … I did not want to embarrass myself … that was a great motivator.” The Semper Fred 5K that immediately followed the Historic Hall featured Olympian Billy Mills serving as starter.

RRCA National 100M Trail Championship

Tahoe Rim Trail Endurance Runs July 16 By David Cotter, RD and George Ruiz, Assistant RD “To be amazed or to be astonished” is the English translation of Maravilla and that’s just how the day unfolded for 33-year-old Jorge Maravilla of Vallejo, California as he patiently ran under control before taking the lead of the 2011 Tahoe Rim Trail 100-Mile Endurance Run and going on to win the Road Runners Club of America (RRCA) National 100-Mile Trail Championship. The race was the polar opposite of last year’s TRT Endurance Runs, which were contested under blazing heat. This year’s event was

2011 RRCA National Half Marathon Champions Overall: Wyatt Boyd, 1:13:53 (26, Washington, DC) and Lanni Marchant, 1:21:27 (27, Lansing, MI) Masters: Alexander Hetherington, 1:19:57 (43, Vienna, VA) and Lori Buratto, 1:25:50 (40, Spokane)

Senior Grand Masters: John Moore, 1:32:35 (60, Milton, PA) and Linda Mills, 1:53:40 (61, Salisbury, MD)

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Keith Facchino

Grand Masters: Richard Shaw 1:23:42 (52, Fredericksburg, VA) and Jill Hargis, 1:40:11 (50, Annapolis, MD)

Thomas Reiss

Jean Knaack

Courtesy of

Wyatt Boyd

run over numerous snow fields left from the record snowfall on the Carson Range of the Sierra Nevada. Runners were treated to snow drifts that were steep enough that volunteers cut steps into them to ensure the safety of the runners and many runners talked of a snow slide that resembled a luge run. Daytime temperatures were long-sleeve-cool for many, but nighttime and morning temperatures were at or below freezing on much of the course, chilling aid station volunteers and sending many runners into an onset hypothermic state. Paul Hopwood of Hawaii set the early pace, holding a 2-minute lead as he entered the Tunnel Creek aid station, where the top six men and top three women all arrived within a 15minute span. Coming into the Diamond Peak Lodge at the 30-mile split, Hopwood held on to a slim lead as Jon Olsen, Thomas Reiss, Jacob Rydman, Jorge Maravilla, and Simon Mtuy all followed within 2 minutes of each other, looking incredibly fresh with the perfect running temperatures. The women’s battle was between past TRT champions Bree Lambert and Roxanne Woodhouse, with Lambert opening a 9minute lead at Diamond Peak, and Jennifer Benna still within striking distance. The big climb back to Tunnel Creek is where Olsen and Maravilla passed Hopwood for the lead. The pair would run together until the downhill section from Snow Valley Peak to the 50-mile aid station. At the halfway mark, the race could not be closer as Olsen held a slim 2minute lead over Maravilla, Reiss, and Rydman. Lambert opened a 30-minute lead over Woodhouse as Woodhouse battled stomach issues for about 30 miles and ultimately had to drop from the race at the 50-mile mark. Benna was slowly clawing her way into contention. By the time Olsen hit Tunnel Creek at mile 61, he was in a two-man race with Maravilla. It was on the uphill flume leading out of the Red House that Maravilla made his move. He and Olsen were running in lock-step when Olsen

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gave way to Maravilla. “I have all the respect in the world of Jon, and I was amazed to be running with him so late in the race and my legs still felt fresh. Jon said to go ahead and the trail was a runnable section so I really opened it up, trying to open a gap. On the sandy hill climb, I climbed as hard as I possibly could—even running some [of ] it—to show Jon I had the legs,” Maravilla said. Maravilla opened a 5-minute lead; Olsen was spent on reaching Tunnel Creek. By the time Maravilla arrived at the Diamond Peak aid station at mile 80, he had opened a 40-minute lead and looked fresh and excited. With 20 miles to go, he blasted up the

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cover the necessary parts is about all they need. But there is one luxury many allow themselves: a watch. Janet Cherobon-Bawcom’s failed her, but she managed to overcome that obstacle to win the 2011 Woodstock 5K, the RRCA National 5K Championship, in 16 minutes, 20 seconds. It was Cherobon-Bawcom’s second straight Woodstock win, besting last year’s winning time by 26 seconds to set a new course record for the second time in as many chances, giving her an additional $500 on top of the $500 first-place prize she took home. Even though she could use the extra $500 to buy a new watch, Cherobon-Bawcom blamed it mostly on operator error. So with the money on the line, she took a page from Joe Cocker or the Beatles—she got by with a little help from her friends. “I know Scott Strand [former Woodstock winner], and he was in front of me,” CherobonBawcom said. “He told me was going to run a 15:30. I just decided to keep in touch with him. I’m glad he did, because it would have been a shame—just awful—if I’d missed out.” For the record, Strand ran a 15:57, good enough to take the Masters title and good enough to pace Cherobon-Bawcom to the win. Cherobon-Bawcom said earlier in the week that she felt confident she could do it. She won last year’s event despite battling through a calf injury, which is healed now. In the past 12 months, she’s piled up wins, including the 2011 RRCA National 10K Championship, the Azalea Trail Run in Mobile, Alabama in March.

RRCA National 100M Trail Champions Overall: Jorge Maravilla, 18:48:19 (33, CA) and Bree Lambert, 23:07:43 (43, CA) Masters: Thomas Reiss, 20:58:30 (43, CA) and Susan Donnelly, 30:59:05 (48, TN) Grand Masters: Lee McKinley, 23:02:21(50, CA) Senior Grand Master: Tim Hicks, 30:42:38 (67, CA)

RRCA National 5K Championship

Woodstock 5K Anniston, AL, Aug. 6 By Bran Strickland, Anniston Star Sports Editor Runners—at least elite runners—don’t wear any more than they have to: the shoes on their feet, and a swath of spandex or piece of polyester to

Janet Cherobon-Bawcom Trent Penny

Diamond Peak climb for the final time. Olson was battling for second as Reiss pulled to within 10 minutes of him at the final stop at Tunnel Creek mile 85. By the time they hit Snow Valley Peak for the 7.5 mile downhill run to the finish, Reiss had built a 23-minute cushion. Maravilla cruised in to the finish in 18:48:19 looking like he could go again, and giving race director David Cotter a bear hug. “This was my first 100-miler. I knew I could have a good race but with names like Jon Olsen and Thomas Reiss [competing], I just wanted to be sub-24-hour. As the race went on and the course and conditions begin to take a toll on the others, I just felt strong and fresh the whole time. When I made my break in the Red House loop, I opened a gap and never looked back. I’m so pleased to have won this spectacular race!” As he accepted his first National Ultra Championship award from the RRCA, Maravilla proudly announced that he is also an RRCA-certified running coach. Reiss ran an excellent 20:58:30 for second place, and Olsen held onto third with a time of 21:27:06. Hopwood ran a consistent race to finish fourth (21:49:12), and Sean Lang rounded out the top five (21:54:14). By mile 80 the men’s race was decided, but at that point the women’s race was just heating up. Jennifer Benna was steadily reeling in Bree Lambert. Down by 34 minutes at 50 miles,

Keith Facchino

Susan Donnelly

Benna had cut the lead to 20 minutes at mile 61, and just 8 minutes at mile 80. By the time they hit Tunnel Creek for the final time at mile 85, Benna trailed by a mere 13 seconds. “At Diamond Peak, my stomach was starting to act up and I was told by my crew that Jenn was closing in on me, which was not what I wanted to hear. On the climb up Diamond Peak, I had a brief moment that I was hurting and thought, ‘Do I really want to push it to hold her off?’ and I was ‘okay with second place.’ Then my safety runner, Rob Evans, said, ‘This is not ok, you’re leading the race—you can do it.’ I took the rest of the climb to regroup mentally for the final push,” said Lambert. “I was shocked to see Jenn come into Tunnel Creek virtually on my heels. Lon Monrow handed me a cup of soup and said, ‘You have to get out of here.’ I really hammered the next two sections to Snow Valley Peak. I know the course very well and that helped. I was confident in my ability on downhill running to hold onto my lead.” By Snow Valley Peak (mile 93), Lambert had opened a slight gap of 3 minutes. She strode to a 16-minute margin of victory to finish in 23:07:43, claiming her second Tahoe Rim Trail 100-Mile victory and her second RRCA National Trail 100-Mile Championship. Benna— remarkably coming back from having her first child just a few months ago—came in in excellent condition and ran with great focus and patience to nearly pull off an upset. Nonetheless, hers was a superb effort to finish in sub-24-hour at 23:23:34. Susan Donnelly rounded out the top three with a finishing time of 30:59:05. There were 108 runners who toed the start line and 65 who finished for a 60% finishing rate. Sixty-four-year-old Jim Migill was the last runner to cross the finish line. Davy Crockett of Utah became the third person to complete five TRT 100-Mile races, earning his 500-mile belt. Chet Fairbank and John Machray both finished their sixth TRT-100s.

Mwei Grabs Woodstock Win, New Course Record by Al Muskewitz, Anniston Star Sportswriter You don’t win as many races as Reuben Mwei has this season without pulling off some risky maneuvers. The 25-year-old Kenyan made a daring move that not only led to his winning the men’s

Reuben Mwei

Trent Penny

race and RRCA National 5K Championship, but doing it in record fashion. In a move worthy of a last-lap pass at Talladega, with a hint of passing under the yellow line, Mwei stepped in front of Elkanah Kibet in the final left-hand turn about a quarter-mile from the finish and pulled away. He finished in 14 minutes, 16 seconds, breaking the record set last year by 3 seconds and earning him a $500 bonus. Kibet was 2nd at 14:26, followed by former Alabama runner Emmanuel Bor (14:43) and Oscar Ogwaro (14:47). Mwei said there was nothing personal intended in the move, he was just going for it. There was no friction between the runners when they took the victory stand afterward. “I was going for the record, there was nothing else,” he said with his coach and wife of six months, Ruth, standing nearby. “I looked at my watch and then I said, … ‘If I don’t make a move right here, I’ll not get this record.’ ” Mwei and Kibet were approaching the final turn back onto Woodstock side-by-side. Kibet was about to swing past the marker when Mwei, who always takes corners tight to shave time, zipped in underneath for the lead. “I needed to keep moving, [since] you don’t know if they have a kick,” he said. “Maybe it’s not your day. You have to be careful with that.” The move seemed to catch Kibet by surprise as he stopped to avoid a collision. There was no contact, but the former Auburn runner couldn’t restart his stride and Mwei coasted in with a seemingly easy victory. “The boys were close in the corner and I was inside, so I was slowing down and Reuben

cut me; I had to stop completely,” Kibet said. “I don’t think you can do something like that. “He was on the right and I was on the left, and he just come and cut me to go to the left at the corner. I had to stop. I have no problem. I just told him that’s not good; you cannot do that because we are going to finish at a high pace and we’re going toward the finish. If you do that, you are just making somebody not [want] to compete with you.” Kibet said he would have had a “very good” chance to win the race had the trouble at the turn not taken place. “I was ready for [the race],” he said. “I have run with Rueben before. I’ve never caught him, but today we ran the whole race, so I was ready for it, because I wouldn’t let him go.” Mwei, the Division II steeplechase national

champion from Adams (Colorado) State, said he hasn’t lost a 5 or 10K race. That includes 10K wins in Huntsville, Tupelo, Mississippi and Clarksburg, West Virginia, and all the various local 5Ks he’s run. He also was an impressive 13th in a tight finish at the Peachtree 10K. He was a late entry to Woodstock. Although his college forte is the steeplechase, he has started running road races to improve his strength for an attempt at an Olympic bid. “These guys used to beat me in college, but this is a different thing,” Mwei said. “Road races and track is different; college and after college is different.” Kibet was a late entry, as well. He said he only runs once a day (for 8–10 miles) during the off-season and one of his training friends convinced him to make Saturday’s run the Woodstock. In spite of what happened late in the race, he said the course was good and he planned to return next year. Mwei said he would be back, too. “I will come and defend my title,” he said RRCA 5K National Champions Overall: Reuben Mwei, 14:16 (25, Acworth, GA) and Janet Cherobon-Bawcom, 16:20 (36, Rome, GA) Masters: Scott Strand, 15:57 (43, Birmingham, AL) and Hayley Long, 21:30 (43, Oxford, AL) Grand Masters: Robert Whitaker, 18:40 (52, Owens Cross Roads, AL) and Theresa Burst, 21:57 (53, Birmingham, AL) Senior Grand Masters: Wayne Heckler, 20:15 (61, Decatur, AL) and Peg Tyler, 28:04 (60, Anniston, AL)

Start a Kids Run the Nation Program in Your Community The RRCA has a vision to see an organized youth running program in every grade school in the country. It’s a lofty goal, we know, since there are over 30,000 public grade schools in the U.S.! However, with the help of RRCA member running clubs, events, and dedicated individuals, we can make this vision a reality. Why is it so important? Over the last 20 years, the number of overweight and obese youth has soared. One-third of American children are overweight and nearly 20% are considered obese, putting them at risk for lifelong chronic disease. But there’s a solution to this problem: Regular, sustained, physical activity for youth several days a week through the Kids Run the Nation program. Our program is a multiweek, turn-key, gender-inclusive, youth running program designed to provide 60 minutes of physical activity several days a week for children from kindergarten through sixth grade. In September, the RRCA launches the second edition of the “Kids Run the Nation Program Guide.” In 3 short years we’ve circulated 2,500

copies of the Guide and almost 15,000 copies of the “Kids Run the Nation: A Running Guide for Kids” booklets. The second edition of the Guide offers 10 lesson plans (up from 8 in the first edition) that can be implemented over an 8–10-week period. RRCA members are encouraged to obtain copies, share them with schools in their communities, and work with parents and teachers to implement youth running programs. Help us circulate 2,500 copies of the Guide during the coming school year! Order your copy at In conjunction with the release of the second edition, the RRCA has partnered with to launch the new Kids Club management tool, which can be found at This new tool features an online registration system for program directors, and the Kids Club also features the RRCA’s national youth running log. We encourage all youth running programs to use our Kids Club mileage log to help the RRCA de-

termine the collective number of students participating annually in youth running programs, along with their collective miles run. THE KIDS RUN THE NATION FUND In 2010, RRCA supporters gave $15,000 to the Kids Run the Nation Fund, which was granted to deserving youth running programs around the country. Each year the RRCA receives over 40 grant applications for programs that collectively serve over 35,000 children annually. The demand for small grants to establish youth running programs is great, yet the financial support to meet the demand still lags behind. For 2011, the RRCA’s goal is to grant $20,000 in Kids Run the Nation grants to deserving youth programs around the U.S. Learn more about supporting our efforts at We are currently accepting Kids Run the Nation grant applications through October 1. Apply today at

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Training Tips Q&A with Dr. Lewis G. Maharam, the “Running Doc” By Lena Hollmann Dr. Maharam is the Rock ‘n’ Roll Marathon medical director and the author of the recently published book Running Doc’s Guide to Healthy Running. Dr. Maharam mentioned that through Team in Training, the Rock ‘n’ Roll events have raised over $750 million for the Leukemia & Lymphoma Society over the years. These events are completely responsible for funding the research for the leukemia chemotherapy drug Gleevac, thereby saving thousands of lives. Dr. Maharam also has a busy private practice in New York City. About 80% of the patients he sees are runners, many of them professionals who fly in from all over the country. Q: In your book, you mention that we have seen a significant increase in the percentage of female marathon finishers during the past three decades. The proportion of older marathoners also seems to have increased dramatically. Have you noticed such a trend, and if so, what would you attribute it to? A: Yes, I have. The baby boomers are getting older, and more of them take up sports because of the health benefits. Medical science says exercise reduces high blood pressure, promotes bone health, and has many other health benefits. Therefore, more people run marathons. The distance that Dr. George Sheehan referred to as the “final exam” has now become a celebration! Median times in marathons have gone up, from 3:30–4:00 not too long ago, to over 5 hours now. People are out there enjoying the course, and not running for PRs or for time. They practice what John “the Penguin” Bingham once said: “Why finish as fast as I can when I can have fun on the course?” Q: Do you have any training tips for older runners, or sources where they can find advice that’s pertinent to them? A: A flexibility program is the key. Muscles and tendons are tighter and more brittle as we get older, so it becomes more important to warm up and stretch. While in our 20s, we can be flexible even if we don’t stretch, but not when we are older. But as long we stay flexible and warm up properly, we can run the same mileage as we did when we were younger but maybe not as fast. Q: Are there certain injuries we become more prone to as we get older? A: Since muscles and tendons are more brittle, there is more risk for tears. The incidence of osteopenia and osteoporosis also goes up, so there is an increased risk for fractures. Weight-

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bearing exercises slow down this process, though. So keep running, please. Q: What type of cross-training do you recommend for runners? A: Runners don’t need to cross-train, unless they want to for toning purposes. As I mentioned above, a flexibility program would be the most important, with core training second. But running is the most convenient exercise there is, since all you need is a pair of good shoes! Q: In your book you encourage aging runners not to worry about developing knee arthritis, yet I know of several runners who had to give up their favorite sport due to this condition. Could the cause be muscle weaknesses and/or imbalances in the legs which, in turn, create a heavier load on the joint? Would you recommend a strength training program as a preventative measure for healthy aging runners? A: I haven’t read any studies that point to a relationship between weak muscles and knee arthritis. Heredity causes bad arthritis, so if you have it, blame your parents! If you have surgery to decrease cartilage, the arthritis could actually become more severe. Instead, I recommend activity, as it increases fluid around the joints, which in turn makes them more flexible and easier to move. If you already have severe arthritis, there are options. One of them is injections of a joint lubricant, which will allow you to exercise. PRP (plasma rich platelet injections) has also had some good results. Even if you need a knee replacement, it doesn’t have to mean that your life as a runner is over. I know of people who have run marathons after knee replacements! Q: Are there any common injuries or conditions where running should be contraindicated? A: Stress fractures, and a temperature over 101˚ (before taking aspirin or other fever-reducing medications). Nothing else. Q: What is your opinion of running barefoot or in “minimalist” shoes? A: It’s controversial. Some people can run barefoot; others cannot. The reason is genetics, so again, blame your parents if you can’t! Injuries are due to biomechanical imbalances, which you are protected against to some extent if you wear the right shoes. But if you run barefoot, the imbalances become magnified and you are more likely to be diagnosed with

an injury. So, if you want to try running barefoot, don’t start cold turkey! Instead, a gradual adaptation is necessary to see if your feet and body can handle it. Q: Would you recommend cold water immersion (a.k.a. ice baths) to reduce the risk of injury or breakdown after a very long run or race? A: Yes, I would recommend an ice bath or a cold shower after a long run or race, since it helps heal inflammation and breakdowns. Try to take the ice bath as soon as you can after your event, and stay in for 5 minutes if you can handle it. A cold shower is a “gentler” option. Q: In the last chapter of your book, you discuss the sudden deaths that have occasionally occurred in larger races. You recommend limiting caffeine intake and taking a baby aspirin before long runs or races to minimize the risk of being the next victim. Is this advice pertinent to every runner regardless of age and health status, or should some of us heed it more than others? A: This applies to every runner, even the young and healthy. We once had a 27-year-old runner that had to be resuscitated after taking in a few energy drinks and few caffeine tablets before the event. If you consume more than 200mg of caffeine the morning of your race or long run, you have an increased cardiac risk. As a reference, a diner cup of coffee is 100mg and a Starbucks has over 300mg. Even young people have plaque that could separate and break off. This, in combination with the increase in adrenaline when you see the finish line or try to keep up with a competitor, could cause your heart to stop. If you take aspirin, there is less risk that a piece of plaque takes off and starts to wander. Therefore, I recommend to take a baby aspirin and to consume no more than 200mg of caffeine before any race 10K or longer. For more of this interview, visit

Lena Hollmann is the RRCA Southern Region director, and certified RRCA running coach and a certified personal trainer. She writes a monthly column on masters running in Running Journal, a publication with over 70,000 readers, covering primarily the southeastern U.S. Lena is an avid runner herself and competes in races ranging from the 5K to the half marathon.

running releases more than just sweat. the gel-nimbus速 13 with extra cushioning.

2011 Fall Club Running Magazine  

Club Running is the membeship magazine for the Road Runners Club of America.

2011 Fall Club Running Magazine  

Club Running is the membeship magazine for the Road Runners Club of America.