11 MARCH RUNNER'S SPOTLITE by Kathy Penote

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

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

Contributors Bonnie Bayer Joe Brinkmann Jeff Clift Ann Conroy Chuck Day Mike Enderly Joe Fung Evan Herdeman, PT Lorrie Huegel Martha Nash Kathy Penote Chris Reis Bob Roncker Mary Ann Roncker Joan Siegel Rod Thomas Marc Tiesman Michael Wiggins Art Director Kathy Penote

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

New Shoes for March 2011 By Joe Brinkmann March at the Running Spot should be an exciting time if you are interested in seeing some of the new shoes that are hitting the market this spring. With the new “minimal craze” in its second year, there are plenty of new shoes coming out by some familiar companies. Here are a few of them: Vibram FiveFingers for Kids – yes, your kids can now wear the FiveFingers product. Sizing will be on the European scale, so having them with ya to try them on is a must. New Balance Minimus Collection – we’ll have three different minimus footwear options – road running, trail running and lifestyle – to choose from in March. With a scant four mm drop from heel to forefoot, New Balance has created three very interesting intros into the segment. Worth checking out! Saucony Guide 4 – Actually introduced in February, the newly updated Guide 4 is a very nice improvement to this solidly performing model. Saucony Mirage (Only at O’Bryonville) – this new minimalist shoe intro from Saucony is a stability version of their very popular Kinvara model. Brooks Green Silence (Only at O’Bryonville) – the word “green” in the name of this shoe refers to a lot more than color - 75% of it is made from recycled materials, which is a pretty unique undertaking in today’s manufacturing world. An additional feature of this minimal intro by Brooks is an eight mm offset from heel to forefoot and an eye-catching upper.

LET YOUR FEET FOLLOW THEIR NATURAL INSTINCTS

By Mike Wiggins The recently arrived Merrell Barefoot Collection (toeless) of shoes permits your feet to follow their natural instincts. These super light, low profile models, in collaboration with Vibram, the world leader in advance sole design, connect your feet to the terrain, realign your gait, improve your posture and strengthen your feet and legs muscles. Body-Motion Mechanics.... You, as is your body and stride, are unique. When your feet settle on their preferred landing pads, your stride is more efficient and closer to optimal. This barefoot collection helps engage your feet so you experience a more natural stride. They move you off your heels and encourage a mid-foot landing, which may result in lower impact forces and a more efficient gait. Shown above are select barefoot collection styles from Merrell (toeless) and Vibram Five Fingers (with toes) to satisfy your preferences.

We Built it and They Came... They Are Still Coming By Mike Enderly No I am not talking about the Running Spot, but this very well may apply because what I have to share comes out of the “culture of the SPOT and it’s owner, Bob Roncker. A number of years ago a “brain child” of sorts, “training groups”, was put out there by the Running Spot. Nothing really new to the running/walking community as such, but they were launched. Well, what has emerged over the years since then has changed the course of the store and the lives of thousands of runners and walkers in the area. The program speaks for itself. As a staff member and “coach” for the training groups I have my own take on the “why” of this phenomenon. You may be surprised, but running/walking is not at the center of it. It all starts with “informationals” that pied piper, Joe Brinkmann, orchestrates to give a feel for what it’s all about. Yes, running/walking is programmed to train individuals. The most important element is not the miles, but the mentality of the program. It is built on individual attention, supportive, knowledgeable coaches and lastly, sharing the experience with others. We are a couple of weeks into this year’s program and you can see changed traffic patterns each Tue-Wed evening and Saturday mornings as the migrations to the Running Spot(s), Crossroads, Newport on the Levee and other points are in full swing. Yes, they come to run/walk, but more importantly they come to experience others and learn more about themselves. I think I can speak for the program in that our prime objective is to get our participants trained properly for the distance/event they have set as a goal. With that preparation completed, hopefully they achieve their target. Which, we have been very successful. To that end, it is the “journey” to that goal, what you share along the way with others and learn about yourself that is at the core. For me, and I can imagine all of our coaches will agree, what is most rewarding is to see new barriers broken and the old “I never thought I could do this” ring

true. Now, we have a lot of “veterans” in our program, but believe me, I think each of them can identify with this because they too were there. I want to end with a “finishing” touch. I have experienced a fair amount of success from my athletic pursuits. I have run a marathon or two and have experienced the thrill of finishing an Ironman. But, as a coach, nothing compares to “running/walking in” one of our participants as they complete their race/event. That home stretch is such an emotional “rush”. Nothing like sharing a good thing! When the appropriate time comes, please give credit to the pacers/coaches that got you there. This year again, I will have the privilege to accompany some amazing people as they complete that “emotional mile” to the finish. See ya there......PRICELESS!!

Farewell Dr. Vic By Joe Brinkmann Recently, we at the Running Spot said goodbye to a good friend, Dr. Vic Roth. No, he did not pass away, but instead he chose to retire from the Running Spot in O’Bryonville after 10 years of terrific service. No, he was not a “real doctor”, but he played one in real life. (At least that’s what we always said.) Vic was a staff pedorthist at the Running Spot, known for his foot expertise and unusual wit around the shop. Famous terms and quotes from the “Vic-tionary” were:“Who’s Your Dyad?” – a play of words off of the Brooks Dyad Running Shoe“We’re Bob Roncker’s Running Spot – We’re Not DICKS” – and his famous T-Shirt idea“If it ain’t Brooks, don’t fix it!” – yet another Vic-ism OK, maybe not as funny to you, but to us they were classics. Whether you ever had the pleasure of dealing with Vic or not, it is safe to say that Vic had a very unique way of dealing with his customers. Always telling jokes and making them feel at ease regardless of the situation. Yes, some would say that Dr. Vic was an odd bird “at times”, but we would say that Dr. Vic had a unique sense of humor that will be hard to replace. Safe to say, all of us at the Running Spot are better for having him as a part of our lives! Thanks for 10 Great Years Victor! Travel Well!!!

Reis’ Rants By Chris Reis At the suggestion of more than one co-worker, I am titling this article, and possibly future articles, Reis’ Rants. Some of my ramblings have been compared to Earl Pitts, a local radio personality that predates my existence or, at least, my coherent knowledge of him. Some of you will get that. Some of you, like me, will ask, “Who is Earl Pitts?” When he was described, I saw our similarities; I like the guy. I’m sure that as he saw the world he couldn’t help but point out its inconsistency and hypocrisy, of which there is plenty. In fact, he could do it so much that he made a living out of relaying his observations. That should give us some indication about how screwed up we are. Now, here are my rants. More Vehicles? I’m driving to work this morning and I merge onto I-71 South at Stewart Rd. It’s just after 8:00 a.m. I’m heading in a little earlier than normal because I want to get in a run before the store opens. Traffic is heavier than usual for me as I typically go in about an hour later. A quick note about merging…many of you are not good at it. I would suggest looking into what is about to be your new lane long before you get into it. This will help you decide how to maneuver your vehicle between cars that are already in said lane. Often times, merging involves a hearty depressing of that skinny pedal by your right foot. Don’t be afraid of it. Other times, you have to use that other pedal, the wide one, and nestle right in behind someone. Anyway, merging is not my main beef today. What struck me, not literally, was the truck I settled in behind. This said truck had a huge square billboard in the bed. I had never seen such a vehicle before. On three sides, there were rotating advertisements. It looked like a giant cube that was set down in the bed of this truck. And, of course, the truck was painted up with some logo all over it. The sole purpose of this thing was advertising. Don’t we have enough cars on the road already? It always amazes me how much time is spent on the morning radio and even morning TV programs, telling me about the traffic out on the roads. I hate traffic; I’m sure you do, too. There are cars everywhere. Why do we need another one? Plus, we are absolutely bombarded by ads E-V-E-R-Y-W-H-ER-E. Now these advertisements are clogging up our roadways and not just that, they are further polluting an already filthy atmosphere. This is a truck - full-size, American V-8, which I love. Don’t get me wrong; however, they don’t have the best MPG’s. So we got this thing running around, clogging up an already crowded highway, polluting the air, and what’s worse, how distracting is this rolling billboard? Very! There are enough gadgets inside people’s cars to distract them; we don’t need more diversions on the outside. Why doesn’t anyone think about these things when they create these awful ideas? I’ll tell you why, dollar signs, people.

We will do anything to make a buck and often, we don’t see the big picture and how the ripples from this decision will effect more than our bottom line. If we were at Talladega and not I-71, I totally would’ve put that guy on the wall and talked a lot of trash in the post race interview. WWJD? Back to a little running, kinda. Now, I would not think to get into religion here in the Runner’s Spotlite. Most of you wouldn’t want to hear what I have to say anyway. Most everyone knows what WWJD stands for but I think it has taken on a meaning beyond the literal translation. Basically, when confronted with a decision, one must ask himself, what’s the right thing to do here? Assuming Jesus always made the right decision for the good of the group, putting his own needs second, you can see how WWJD has a more universal application and even nonChristians get it. Many of you run the Thanksgiving Day Race downtown. You probably know that afterwards, there are some food and refreshments over on the concourse at Paul Brown Stadium. This has bothered me for some time. Finally, I can put my ranting in the paper here. Why do some of you feel the need to carry out armloads of food and drink, much more than you could hope to consume in a week? Just because the food is free, doesn’t mean you can take as much as you can carry. Shouldn’t you consider the other thousands of people running or walking the race that might like to grab a bite as well? WWJD? A long time ago when I would tell my mom I was going to be a runner when I grew up, she would laugh and ask if I were going to feed my family with the bananas and bagels offered after races? I think some of you, at that race in particular, have made an attempt at that lifestyle. We are a ‘ME’ society now and it’s unpleasant to witness the most selfish ones in action. It just blows my mind that some people think that is okay, to take as much as they can for themselves, and have no regard for anyone else down at the race. Let’s try to remember that you are not the only one in the race and everyone else paid the same entry fee as you did. They are entitled to an appropriate portion of food. Take this as a warning. If you happen to run into me after that race, and you have an armload of food, I may be in a state of irritability due to low blood sugar; it may not be pretty… R.A.B. This segment is less of a rant and more like story time. Don’t be confused, soon you will understand R.A.B., which has become a favorite phrase of others and mine at the store. My colleague and running partner, Brian Dugan, and I headed out for a run one night during our annual Holiday Daze Sale. We were both exhausted from a long day and we had headed left out of the O’Bryonville store toward Woodburn Ave. We were conversing about the day, lost in thought and conversation looking for some energy in our worn-out legs. Suddenly, three kids jumped out from behind a building and startled us. The oldest and biggest of the bunch came out and shoved me (I happened to be on the right, closest

to the building). I, of course, being completely surprised, stumbled backwards into a bunch of garbage cans that had been set out for the night. I maintained an upright position, regained my balance, and faced my attacker. I grabbed him by the collar and shoved him against the wall that had once been his hiding place. I pinned him there and unleashed a verbal barrage. Admittedly, the oral bombardment was subpar as far as I’m concerned. My brain, usually quick with the one-liners and supremely functional in argumentative situations, was spent from the hectic day. But, it was a salvo nonetheless. The kid was probably 13 years old and likely weighed as much as I did. His partners in crime were quite a bit younger; I bet the youngest was about 6 or 7. They stayed in the background as I laid into this kid against the wall. I peppered in enough profanity to let him know I was serious but I think I got his attention when I flung him against the wall and kept him there. For me, this was the first time I had ever been physically assaulted on a run. Plenty of things have been yelled at me and I have returned plenty of things back. I have followed cars into parking lots looking for a confrontation and I have slapped many a hood and trunk. However, never had anyone put his or her hands on me. I did not take kindly to this. I informed him it was not in his best interest to ever mess with me or another runner (see, I’m thinking of you) again. I asked rhetorical questions like, “Why did you have to do that?” At this point his little friends got in on the action. They started waving at me a mop that they had picked up off the pile of trash, as if we were playing a game. I was about to let my captive go and as I did, I told him, “Man, you just ruined my day, but don’t you ever forget, runners ain’t bitches.” What came out of me in a fit of rage trying to put some punk in his place has become a sort of mantra among a few of us at the store. R.A.B baby, R.A.B! As always, forward questions, comments, or thoughts to me atsilverado270@ yahoo.com. Thanks for reading!

Made in the USA! By Martha Nash Socks are important. Next to shoes, the right socks can make your running or walking more comfortable and help prevent problems. At The Running Spot we believe in giving you lots of great choices when it comes to what you put on your feet. Once you have worn a quality sock you will experience the difference. Many of you already know this, but do you know where your socks are made? While many of our products have some portion of their manufacturing and distribution taking place in the United States, there are two companies in particular that are totally “made in the USA”. Wigwam Mills was first established over 100 years ago. Founded in Sheboygan, Wisconsin in 1905, they began making warm, woolly socks for lumber workers. Today their line is extensive and includes, snow sports socks, outdoor lines, medical products and of course running and athletic socks. All Wigwam socks are made in the USA by the hands of American workers. The company is committed to keeping textile jobs here and not on foreign soil. Wigwam athletic socks are made up of several patented fibers (Dri-release and H2O Acrylic) that provide superior moisture management and a nice lightweight feel. At the Running Spot we are introducing some nice updates to two of the Ironman series of socks and adding some new Wigwam merino products as well. Recently we also started have also started carrying a new line of products from the FITS Sock Company. “Knitting socks in Niota, Tennessee since 1902, Crescent Sock Co. endured the ups and downs that shaped the character of America’s people and her textiles industry. Today the company produces socks under its own FITS name in the oldest operating hosiery mill in the U.S. – leveraging technical expertise and long-held knowledge of fit and comfort. The family owned company remains committed to its vision of excellence, its people, and to keeping jobs in the Tennessee Valley.” We are currently carry two different profiles of these great merino socks at our O”Bryonville store. The lightweight design has additional cushioning only where you need it and a customized deep heel pocket. Finally, a low-cut sock that your shoe won’t eat! If you haven’t had the chance to give these socks a try, please try some on the next time you are in to get shoes. It truly is one of the most comfortable socks I have ever worn. Our goal is to keep your feet happy, dry, protected, and blister-free. Now you have the opportunity to be patriotic at the same time! Happy Trails!

Nike Element Half Zip $54.99 Nike Pacer Print Short $34.99 New Balance Running Shoes $99.99

Lole Adore Top $39.99 Lole Secrecy Jean Skirt $74.99 Lole Amiya Scarf $29.99 Merrell Siren in Ginger $89.99

Lole Essential Zip Jacket $89.99 Lole Jump Tank Top $49.99 Lole Synchro Capri $69.99 (The best yoga Capri around!)

A Series of Series For You By Bob Roncker Like a chameleon, running and walking can change its complexion as venues vary. One mission of Bob Ronckerâ&#x20AC;&#x2122;s Loveland Store Running Spot is to motivate people to move more frequently. We help make this happen by providing interesting opportunities for you to run or walk. In 2011 our three upcoming event series help fill this void. They are: the Running Spot Dirt Days Trail Series, the Loveland 5k Runs and Walks, and the formerly named Withrow All-Comers Track & Field Meets now to be known as the Don Wahle Summer Track & Field Games.

Withrow All-Comers Track & Field Meets

The Running Spot Dirt Days Trail Series links twelve different events over nine dates. Beginning March 12 they occur monthly and end October 23. We have short races, long races, a relay, and even a night run. Check the Running Spot web calendar and www.runningtime.net for complete information. Asics, the FITS Sock Company, Nathan Performance Gear and Wellington Orthopaedic & Sports Medicine all help support this series.Our free 6:30 p.m. Loveland 5k Series occurs on Wednesday evenings. Trail Series Runners and walkers congregate on the Little Miami Scenic Trail just south of our Loveland store for an out and back 5k jaunt. Races happen each Wednesday between Memorial and Labor Days. June 1 will be the initial date. Adidas provides awards and has been a long time partner of this series.Our free all-comers summer track and field series, held at the Withrow High School stadium each Monday evening, begins at 6:30. For six Mondays assorted track and field events are open to individuals of all ages and abilities. Since there will be no meet on the 4th of July, July 18 will be the final date. This series is being renamed the Don Wahle Summer Track & Field Games. Don and friends began this series in the early 1960s. He hosted the meets for many years. This is one small repayment for his numerous contributions over the years to local running. As you study these series, I hope and trust you find something appealing. Try something new. We look forward to being there with you.

Train with the Running Spot for the 10th Hyde Park Blast 4-Miler… A Great Race!!! The Hyde Park Blast is a unique 4-mile race that takes place on Saturday, June 25. It involves the entire Hyde Park/Oakley/Mt. Lookout community. Now in its 10th year, the BLAST is more than a mid-summer road race…it’s a community gathering, an event, and a party all wrapped into one. The day begins in Hyde Park Square with the “all-comers” Race at 8:00 am, and is followed by a Kegs and Eggs post-race party that ensures that your Saturday is off to a good start. In the evening, there are bike races, kids races and an Elite Runners Race that can’t be missed. Oh, and did I mention the Block Party with food, drink and the Rusty Griswolds??? Now you get the picture. Yes, the Blast is an event that you do not want to miss. Whether you are a veteran runner or walker, or you are just looking for the right motivation to get off of the couch, the Blast’s 4-mile distance appeals to the veteran wanting to work on their speed or to new runners and walkers looking to get into the sport. The Blast Training Group begins on Saturday, May 7th and has two training options: Our traditional Hyde Park Blast training program meets Tuesdays (6:30 p.m.) & Saturdays (8:00 a.m.) NEW Women’s Only Hyde Park Blast training program meets Wednesdays (7:00 p.m.) & Saturdays (8:00 a.m.) at our Glendale Running Spot location Program Cost is $50 and open to all runners & walkers regardless of experience. You can register online at www.runningspot.com or in-person at any Running Spot location. Perks Include: 10% off at the Running Spot, Brooks Technical Shirt, Unique Running Spot Item, Free Kicks For Kids 5K Race Entry and Pair of technical socks.

Informational Meetings

Tuesday, May 3rd at 7:30 p.m. at the O’Bryonville Running Spot Wednesday, May 4th at 7:00 p.m. at the Glendale Running Spot

2011 Fall Marathon & Half Marathon Training Programs – Walkers & Runners Ours is the Official Training Program of the Flying Pig Marathon & Half Marathon! Now we hope you decide to come do your fall training with us! If you are considering training for a Fall Marathon or Half-Marathon, we think we have a program just right for you. Marathoner or half-marathoner, runner, run/walker or walker, beginner or veteran…we can fit your needs.

Fall Training Program Informational Meetings Wednesday, June 1 & Tuesday, June 14 at 7:30 pm at the O’Bryonville Running Spot • Wednesday, June 8 at 7:00 pm at the Newport Running Spot In addition to a Kentucky marathon and half marathon training option, we also offer a Sunday morning long run option for any runners training for a full or half marathon. We will also be sub-dividing the marathon and half marathon groups relative to pace to make your experience with us even more beneficial. Here’s a list of programs along with start dates and more details… • Fall Marathon Running Program will begin on Saturday, June 18 at the Running Spot in O’Bryonville at 7:30 am. This group will regularly meet on Tuesday evenings at 6:30 pm and Saturday mornings at 7:30 am. There will be an option for a “competitive” program as well as a “novice-friendly” option, designed to help those first-time marathoners reach their goal of a full marathon and allowing them to have a life too. • Fall Half-Marathon Running Program will begin on Wednesday, June 28 at the Running Spot in O’Bryonville at 6:30 pm. This group will regularly meet on Wednesday evenings at 6:30 pm and Saturday mornings at 8:00 am. This is a great program for experienced and beginning runners. There will be a run/walk option as well. • Fall Marathon & Half-Marathon “Kentucky Training Option” will begin on Saturday, June 18 at the Running Spot in Newport at 8:00 am. This group will regularly meet at our Running Spot in Newport on Wednesday evenings at 6:30 pm and Saturday mornings at 7:30 am. This group will accommodate all levels and cater to those that find our Kentucky location more convenient. • Fall Marathon & Half-Marathon Walking Program will begin on Saturday, June 18 at the Running Spot in O’Bryonville at 7:00 am. This group will meet on Wednesday evenings at 6:30 pm and Saturday mornings at 7:00 am. This is a great program for those who want to walk a marathon or half-marathon, but realize that running one is not an option. All pace levels are welcome and absolutely no previous experience is required. The cost of all of these programs is $100 and will include some very nice perks. To register, visit our website at www.runningspot.com and click on the Training Programs page or visit any of our Running Spot locations. Though not designed for one specific race, our primary focus events are the Cincinnati Half Marathon (Oct. 22) and the Columbus Marathon & Half Marathon (Oct 16). Throughout the training, you will receive a month-by-month training schedule along with excellent guidance from our staff of over 30 coaches whose primary job is to help get you prepared for the marathon or half marathon of your choice. Yes, schedules can be modified to fit your specific event. In addition, we’ll do our best to make it a fun, socially interactive, team-building atmosphere…and maybe hit a Happy Hour or two along the way. Still not sure if this is right for you…? Why not attend one of our Informational Meetings listed above or call (513-686-0094) or email Joe at training@runningspot.com.

Race Day Preparation Evan Herdeman, PT Wellington Orthopaedic & Sports Medicine If you have registered for a full or half marathon, hopefully you have done your research and have created a training schedule for yourself. No matter how well you train during the months leading up to your race, the last few days are very influential on your race day results. Following a few simple steps in the weeks and days leading up to your race can help you get the most out of your preparation. 3-4 weeks before Race Day: Begin to prepare your “body clock”. If your race is on a Sunday morning at 6:30 a.m., start planning your long run for the week at the appropriate day and time. This will get your body used to performing at that time, so that an early morning run isn’t a shock to your system on race day. 1 week before Race Day: Go on your last long run. If you are following a training schedule, you will likely complete your longest training run a few weeks before your race. At the one-week mark prior to your race, you should go on your last long run. After this run, let your body recover for the week leading up to your race. Running shorter distances and focusing on crosstraining activities will allow your muscles to fully recover for their upcoming challenge. Injuries are most common when trying to overwork worn down muscles. Another important injury prevention tip is not only to go through a full stretching routine before your workout, but afterwards as well. 3-4 days before Race Day: Adjust your diet. Don’t wait until the last day to load up on carbs. Your body needs a few days to store the extra carbs you’ll use during your race. “Good carbs” include foods such as potatoes and pasta. Try to avoid eating a lot of sugars and sweets, while taking in a little bit of extra protein and iron. This will give your muscles an extra boost for your race.

1 day before Race Day: Hydrate, fuel up, and warm up. Try to take in as much water (spread throughout the course of the day) as you can in the day before your race. Waiting until the morning of the race won’t give your body enough time to fully hydrate. For your pre-race dinner, try to stay away from fiber. Fiber takes longer for your body to digest, so eating it hours before the race will cause it to sit in your system throughout your race. Instead, eat a meal with a high amount of simple carbohydrates, and even some fat. Fats can be used as energy during a long endurance race, once your carbohydrate stores are depleted. Make sure to prep your muscles for the day they have ahead of them. Going through a quick, low intensity workout, along with your normal stretching routine, will get your muscles ready to go. Race Day: What you’ve been training for. Eat something light the morning of your race, like a bagel or toast, along with plenty of fluids. Continue to sip water, or a sports drink, up until the race begins. Avoid any foods that have the potential to upset your stomach. Common examples of these include yogurt, milk, or heavy foods like pancakes and syrup. Remember to prepare for your nutrition during the race. Plan to drink water or sports drinks throughout the race. It is also important to replenish your carbohydrates by using gels, sports beans, or gummies. Once you arrive at the race, take about 15-20 minutes to warm up. If you are not concerned with your time, go through your normal stretching routine, and then take the first few miles of the race to build up to a comfortable race pace. If you are trying to reach a certain goal time, you may want to jog for 5 -10 minutes following your stretching routine, slowly building up to your race pace. Time your warm up so that you have no longer than 30 minutes between the end of your warm up and the start of the race. Hopefully, these tips, along with your training schedule, will help you prepare to run the best race possible. Good luck!

“Natural Running”A Book Review By Ann Conroy The running community, buoyed by Christopher MacDougal’s hugely successful book, “Born to Run”, is experiencing a dramatic minimalist movement today. This has stirred interest in “barefoot running” and wearing shoes like the Vibram 5 Fingers. Unfortunately, to run in our modern world, unlike the secluded Tarahumara Indians of Mexico, we must contend with asphalt, concrete, glass and gravel. Danny Abshire, co-founder of Newton Running, has written an intelligent book, “Natural Running”, that addresses an instinctive style of running and its effect on the body. He contends that the evolution of the running shoe, from what was basically a racing flat, to today’s highly cushioned, raised heel shoe, actually took us backward in terms of letting our bodies do what they were designed to do. He doesn’t say we should all run barefoot, but that we should run naturally. In a highly cushioned shoe with an elevated heel, one is more apt to heel strike. When you heel strike, you may have higher braking and sheer forces. These forces increase muscle fatigue leaving you more prone to injury. He contends that by moving to a mid or forefoot gait you can maximize your body’s native capacity to absorb shock. Thickly padded shoes also minimize proprioception, which is our body’s innate ability to sense the environment and make appropriate adjustments in order to maintain balance and reduce impact. The Newton shoes that he helped design have a 4 mm (1/8”) heel to forefoot difference compared to the more common 10-12 mm lift. He feels that the lower heel elevation encourages a mid foot landing. Not only does Mr. Abshire explain why a lower heel is preferred, he also provides exercises and a training program that guides you to a more natural style of running. It involves having a strong core, more flexibility, staying relaxed and not over-striding. While some may lack the discipline to take a step back in their training to follow his schedule, I found employing even a few of his suggestions helpful. Obviously, I cannot include all of his recommendations here, but I can tell you they are well researched and make a great deal of sense. “Natural Running” dovetails very nicely with the Running Spot’s Smooth Running classes. I highly recommend both the classes and the book for those who want to minimize injury risk and maximize their running pleasure. The book is available for purchase at each of our four stores and retails for $18.99.

Moving Comfort Workout Bikini and Hipster Looking for the perfect panty under your workout clothes? Moving Comfort has a new line of ladies panties that are like running bare. The blend of nylon and spandex gets the sweat off your body and the mesh panels help keep everything ventilated. This lightweight panty has a low-rise fit which means no constriction around the waist, and bonded seams at the leg openings to avoid panty lines.

3 Days, 60 Miles, For The Cure By Joan Siegel (Joanie) Since I first heard about the Komen 3 Day For The Cure, I’ve thought, “I’d like to do that, I like walking long distances ” and I‘ve benefited from Komen‘s research and programs. There was one catch: it involved raising a minimum of $2,300.00 to have the privilege of sleeping in a little pink tent and walking a total of 60 miles over a three day period. The $2,300.00 didn’t include travel or a place to stay before and after the walk or the entry fee. This was going to be an expensive adventure! I wasn’t concerned about the 60 miles. I could do that. After all, I’m a marathoner and this isn’t a race. Piece of cake! I knew I’d prefer to share the little pink tent with a friend or acquaintance rather than take my chances with a total stranger, so I started feeling out my family, co-workers, and fellow marathon walkers. A co-worker said she would do it with me, but life got in the way and the deadline passed. My younger sister was concerned about raising the money and keeping up with me, even though it’s not a race and we could do the one in Chicago, near where she lives. The deadline passed. Mary Beth Donelan, one of the faster marathon walkers, said she was interested and wanted to do it in the DC area. Have I mentioned what a wonderful group of folks there are in the Running Spot marathon and half marathon walker training groups? Mary Beth gave me the encouragement to make a go of it. She’s well organized and pushed ahead! She registered us as a team and made us co-captains. We signed up and the fun(draising) began. We had plenty of time since I’d missed a few deadlines and we were doing DC in October 2010. Have I mentioned what wonderful people I have in my life? I am the luckiest cancer survivor I know! I sent emails out to co-workers, walking buddies, and select friends. I was totally touched and amazed by people’s generosity. I barely knew some of the people, yet they were SO generous. How can I ever express my gratitude?!! Meanwhile, my oncologist decided to put me on an oral chemotherapy that causes “hand foot syndrome”. That means walking could cause the skin to blister on the soles of the feet and under toenails (or the ones I have left). I kept changing my shoes and socks, thinking that was causing the problem, not wanting to admit that the chemo was giving me this new challenge. But I had signed up and started my fund-raising. No turning back! With time to spare, we completed our fund-raising and then some.

Mary Beth made plane reservations and arrangements for a place to stay with a wonderful family, who are friends of hers in the DC area, Lissa and John Perez (more thanks are in order!). We sat through some telephone lectures to help us prepare for the walk and read up on all the information we needed to know. We had to pack everything, including sleeping bags, suitcase or backpack that would not weigh more than 35 pounds; so we packed light, including the sleeping bags and “mattresses“. The big day arrived and Mary Beth’s husband gave us a ride to the airport. When we arrived in DC we got to her friends’ home, they weren’t there, but John’s parents, Lucy and Jess, were. The house was wonderful, and so was the “barn” where we stayed. There was a package waiting for us; I thought that was strange. Who knew we would be there and why would they send us a package? We opened it up and there were little fleece blankets (I took the pink one), snacks, pink sports beans, a pen for signing autographs (ha!) and other goodies. It was a care package, put together by some of my closest walking buddies. (Have I mentioned how wonderful they are? Thank you!) The next morning another driver took us to the start of the 3-day at a stadium in DC proper. We deposited Mary Beth’s suitcase and my backpack by our designated truck, one of many that would take everybody’s 35-pound or less travel bag to our encampment, where we would spend the next two nights. The entire event was amazingly well organized and there were so many wonderful volunteers to make life easier for the walkers. Pink was everywhere! Finally the time came and off we went on our journey! This was not a race but Mary Beth does not have a slow speed programmed in and we quickly moved toward the front. Every few miles there was a stop with port-a-potties, beverages (everybody had to bring their own water bottle), a medical tent and wonderful snacks! There were crossing guards and safety guys on bikes, all wearing pink tutus and wigs. That really tickled me! They also had vans for folks who wanted to throw in the towel and take a ride to the end of the line. No shame in that! On the first day we walked twenty some miles. Since we were among the first few walkers, we had to sit and wait until our bus was completely boarded and we were whisked away to our home base. When we arrived there, we had to find our tent address, get a tent and set it up. It was a huge field, not totally level, with lots of stubble from a recent crop. We set up our “beds”, organized ourselves and decorated the outside of our tent. With thousands of identical pink tents, it helps make it easier to find yours. Some of the decorations on other people’s tents were elaborate, with flashing lights (that helps at night), etc. We had our first dinner, the thousands

of us, under the huge tent, with speakers and entertainment afterwards. The tent had some huge helium balloons, bigger than this writer, with sayings on them. My favorite was, “whining causes blisters”. I might add that chemotherapy helps cause them because I don’t think I whined all that much! My oncologist suggested (or maybe it was more than a suggestion) that I postpone my oral chemotherapy until after the 3-day, but I didn’t. I figured it was only appropriate that I take my four chemo pills each day while walking for the cure. It turned out not to be such a good idea! My feet were ganging up on me! That first night we went to bed early (lights out at 9:00) to get us ready for the next day’s early start. We didn’t do much sleeping that night and couldn‘t wait for the 5:00 a.m. wake-up call. That second day we walked a few miles further than the first. My body was starting to rebel. Should I have waited on the chemo? Mary Beth again dragged me up to the front of the walkers (but it’s not a race!). Many big ol’ blisters were forming on the soles of my feet and under my toenails. Very painful, but we plugged on! It was a beautiful walk. There was a vendor along the way selling survivor pins. I asked if they had one for 20 years. They gave it to me free! Very cool! My left calf and new knee (replaced a few months earlier, in May) were swelling and rebelling. Mary Beth, the sweetheart that she is, scheduled a chair massage for me. Sounded great! My feet were so torn up that I hobbled slowly from our tent towards the chair massage tent (another quarter mile or so). On my way, there was a tent set up with a photographer. He asked if he could take my picture for a Komen ad campaign. Sure, why not? I’m a ham! They asked me lots of questions and had me sign some forms. I forgot about it until I received my January/February 2011 issue of Women’s Health Magazine, and there was my picture on page 103! Friends also found it on the Komen 3-day website and facebook page. After my photo session, I hobbled on to get my chair massage - in the middle of it I became so relaxed I passed out. They put me in a golf cart and took me to the medical tent. Mary Beth took pictures (such a friend!). Really, I just wanted a chance to lie in a bed and relax. My blood pressure dropped and the doctor called it vaso-vago something. Later, my oncologist told me it was from the chemo drugs. Poison is poison! Mary Beth, through all this, was so wonderful, so good to me, so helpful (after all, she took my picture! And, I love to have my picture taken). On the third day we rose early, took down our tents, packed our bags, and hauled everything back up to the trucks to be loaded. I stopped at the medical tent where they put moleskin on my painful blisters (it didn’t help - got bunched up). I limped the last 15 beautiful, hilly miles. It’s a good thing Mary Beth is patient, because slow is not her favorite pace! There was a beautiful closing ceremony and Lissa picked us up and brought us back to her home. This whole trip was such a great experience! People were so nice, so helpful, and the event was amazingly well organized (you could tell they’d done it before). I highly recommend it. I love adventures and this was an adventure. Thanks to my Running Spot marathon training, and my fellow trainees and coaches, I was well prepared and well financed. I cannot thank these folks and many others enough. I am truly “blessed”. Thank you from the bottom of my heart!

What’s Up for Spring in Lifestyle By: Mike Wiggins In an effort to further broaden and diversify our Lifestyle footwear offerings for Spring 2011, we’re expanding and balancing our dress/casual category selections from MERRELL, KEEN and TEVA to complement your wardrobe. The Chaco brand continues developing its niche with us as well. We are also adding new collections from SANUK, NAOT and RIDER. NAOT comes in a magnificent array of eye-catching styles and colors to satisfy every taste. The footbed is the secret behind the comfort of Naot footwear The footbeds are a blend of natural latex and cork and are designed to replicate the shape of the foot, just like the footprint you leave when walking in the sand. Several of the styles feature a removal footbed. Naot will only be available at our O’Bryonville store.

By: Chuck Day and the Glendale crew

NAOT Ashley in Steel

NAOT Kayla in Buffalo

SANUK Vagabond style

SANUK… is it a rolled up shoe.....errr sandal? Because the foundation of the Sanuk brand is comfort, they go to great lengths to ensure that every product feels amazing and optimizes your foot’s ability to walk naturally. The original Sidewalk Surfers, current Vagabond Style shown SANUK Multi Place below, feature a patented technique for attaching a shoe upper to a sandal bottom. This combines the year-round style and protection of a shoe with the natural flexibility of a sandal. It’s Sanuk’s approach for you to wear sandals all year long, whether it’s to the beach, to school, to the office, on a hike, around a college campus or out for a Rider 360 Running drink. Unique shoes with unique names.... Beer Cozy and Yoga Mat sandals to name a few. We will offer a collection of after sport sandals from Rider featuring a unique perforated sole design for aeration and comfort (Shown below). View our website Rider Dry WM IV www.runningspot.com for a unique assortment of casual sandals under $45 from Keen, Teva Mush and Sanuk. We believe the new additions complement our current foundation of brands and we want to continue meeting your needs and lifestyle. We look forward to greeting you soon to see and experience what’s up for Spring.

What’s Happening in Glendale? Today I want to ask you, yes you, a very important question! It’s very simple, but very important that you think about this. What are YOU doing on Thursday night at 6:30? Yes, this Thursday, and every Thursday after this. If your answer had anything to do with “nothing” or “not much”, then please read on. If you answered that you have something scheduled, then please change your schedule and read on. Thursday nights at 6:30 in Glendale are THE place to be for exercise. Every week we have people who run fast, run slow, run-walk, walk fast (faster than a lot of runners!) and walk slow. There is literally a group for everyone. Sometimes there are strollers. Sometimes there are dogs. I haven’t seen anyone come yet on crutches or in a wheelchair but if you come that way you will have a picture in the next edition of the Spotlite :). I want to encourage you to come join us! This is a casual group that just likes to meet new people, exercise together and have fun (and share a few drinks together at the Cock-n-Bull next door). We provide the location and water and you bring the legs. So, come on out! Glendale is a beautiful place to run or walk in (lots of sidewalks!) and plenty of shopping and food. The group LEAVES the store at 6:30. Come early to say hi, stretch, and warm up. I really hope to see you, yes you! Come say hi to the staff, we love meeting new people! Any questions??? Please email me at chuck@runningspot.com.

Why Should You Get Dirty? By Jeff Clift

Runners and Their Bicycles By: Joe Fung

If you’re like me, I consider myself to be a man of the people, then the changes of the seasons from winter to spring can’t come soon enough. We finally get a chance to put away the running tights and jackets and open our dressers to find that favorite pair of shorts and the bright technical t-shirt that we stuffed into hiding four months ago. The shift from “how many layers do I need to stay warm?” to “I’m happy to only be covering the bare necessities,” is a great change that should be embraced. This is why spring is the perfect time to try something new and an even better opportunity to get a little mud on your favorite pair of shorts and shirt. The 2011 Running Spot Dirt Days Trail Series begins Saturday, March 12 with the Run for the Green 5k at Landen-Deerfield Park. Eight additional trail races continue through October. If you are searching for something exciting to do on a Saturday or Sunday or if you wish to test your racing ability, the Dirt Days Trail Series may be the answer. Our trail series provides a unique outlet for runners that is, in my opinion, worlds apart from road races. I particularly enjoy trail running because it gives me a chance to reconnect with nature. Instead of looking at brick buildings while running I get to experience the beauty that Cincinnati’s various parks have to offer. So, if you feel like encountering something new, or if you have previously run any of our Dirt Days events, join us for a couple of races this season to sling some dirt, get a little muddy, and laugh and smile with some friends. Go to www. runningspot.com or www.runningtime.net for details.

I know, you have the Flying Pig to run/walk in a few months. Yes, its cold, windy and the sidewalk still have ice on them. Why should you be thinking about your bicycle? Because most people think they can jump on a bicycle and ride it, as if nothing has happened, much like lacing up a pair shoes and going out for a run or walk. That isn’t the best way to go about your first spring ride. For the last three or four months, your bike sits in the garage/basement. If you take a few minutes to check a few things, that first ride can be easy. 1. Check your tires for dry rot, look for cracks in the sidewall. 2. Spin the wheels to make sure the brake pads do not rub and the hub is smooth. 3. Put some lubricant on the chain. Your chain is thirsty after four months. 4. Inflate your tires to the PSI listed on the sidewall. You can do this the night before to be sure the tires have no leaks.

Lastly, it’s always good to have the following with you on the ride.Two tire removal leversAt least one tube in case of a flatA hand pump or CO2 inflatorA small bike bag to keep all the aboveEven if you don’t know how to change a flat, you will have the goods for someone else to help you. This small list should help you be ready like a cyclist.

2011 Dirt Days Schedule Run for the Green Trail Run Saturday, March 12, 2011 • 9:00 a.m. $10 Landen/Deerfield Park 5k Ault Park Switchback Trail Run Sunday, April 17, 2011 • 9:00 a.m. $10 Ault Park 3.6 miles Mt. Airy Forest Ridge Run Sunday, May 15, 2011 • 9:00 a.m. $10 Mt. Airy Forest

5.4 miles or 10.6 miles French Park Creek Crossings French Park • Sunday, June 12, 2011 • 9:00 a.m. $10 3.4 milesEast Fork Backpack Trail Run East Fork State Park • Sunday, July 17, 2011 • 9:00 a.m. $10 Mitchell Forest Trail Relay 5.6 mile handicap start or 10.8 mile mass start (no handicap) (No race day registration) • Individual Run Mitchell Memorial Forest • Sunday, August 21, 2011 • 9:00 a.m. $10 Three person relay teams, each doing the 3.9 mile loop; or an 11.7 mile individual run of three loops.(No race day registration for relay)

Powder Keg 5k Trail Run Saturday, August 27, 2011 • 9:00 a.m. $10 Historic Kings Mansion, Kings Mills 5k Glenwood Gardens Night Trail Run Saturday, September 17, 2011 • 9:00 p.m. $10 Glenwood Gardens Park 5k Mt. Airy Forest Dirt Days Trail Run Sunday, October 23, 2011 • 8:30 a.m. $25 Mt. Airy Forest 27k (No race day registration & field limited to 100 participants)

2011 Boston Qualifiers as of January, 2011 Men’s Open 3:10 & under Chris Reis David Riddle Grant Scott Brian List Tilahun Abebe Travis Murray Donnie Warner Brian Alessandro Greaham Niemer Colin Meyer Colin Muehlenkamp Eric Bair Zak Lewis Greg Lemmon Andrew Brasse Benjamin Dolan Mark Ragase Tom Heraghty Michael Hoblet Michael Wurzbacher Jason Barhorst Ryan Woolley Nick Inniger Simon Bradley Steven Thieme Roland Molina Brian Selander Adam Hehr Brad Meyer Chris Ferrone Thomas Minner Ryan Clark Chris Barnhill David Holmberg Tyler Geers David Larson Garrett Burnett Adam Hasse Jason Fremder Douglas Higgins Dan Hollingshead Marc Teismann Jake Richards Tyler Cross Evan Bayles Keith Knapp Scott Pagel Dan Lee Jack Eisenlohr Trevor Cessna Mark Hausterman Jason Mellman Miguel Chavez Scott Long Charan Singh Jeremy Perry Matt Akey Michael Hughes Justin Landers Matthew Offerman Rich Haffey Charlie Ehrenfried Jim Wu Andrew Jordan Kyle Fahrenkamp Andy Braunshausen Chip Boertlein Mike Gutekunst Jeremy Behler Jason Harpold Women’s Open Casey Hilmer Corey Randall Rachel Bea Leslie Irvine

2:27 2:28 2:29 2:31 2:32 2:33 2:36 2:39 2:39 2:41 2:42 2:43 2:44 2:46 2:46 2:48 2:50 2:52 2:52 2:53 2:53 2:54 2:55 2:55 2:55 2:55 2:57 2:57 2:57 2:57 2:58 2:58 2:59 2:59 3:00 3:00 3:00 3:02 3:02 3:02 3:02 3:03 3:04 3:04 3:04 3:05 3:06 3:07 3:07 3:07 3:07 3:07 3:07 3:08 3:08 3:08 3:08 3:08 3:08 3:08 3:09 3:09 3:09 3:09 3:09 3:10 3:10 3:10 3:10 3:10

Chicago ‘10 Rocket C ‘10 Boston ‘10 Pig ‘10 Indianapolis ‘10 Boston ‘10 Pig ‘10 Melbourne,FL’10 Indianapolis ‘09 Columbus ‘10 Columbus ‘09 Pig ‘10 Pig ‘10 Melbourne,FL’10 Columbus ‘10 Columbus ‘09 Columbus ‘09 Columbus ‘10 IN Monumental ‘10 Pig ‘10 Pig ‘10 Pig ‘10 Boston ‘10 Pig ‘10 Columbus ‘10 Columbus ‘10 Columbus ‘09 Pig ‘10 Pig ‘10 Pig ‘10 Columbus ‘09 Grand Rapids ‘09 Columbus ‘09 Pig ‘10 Columbus ‘10 Columbus ‘10 IN Monumental ‘10 Pig ‘10 Chicago ‘10 Columbus ‘10 Columbus ‘10 Pig ‘10 Pig ‘10 Chicago ’10 Columbus ‘10 Columbus ‘09 Pig ‘10 Chicago ‘09 Columbus ‘09 Columbus ‘09 Pig ‘10 Pig ‘10 Pig ‘10 Boston ‘10 Columbus ‘09 Pig ‘10 Chicago ‘10 Columbus ‘10 Columbus ‘10 Columbus ‘10 Columbus ‘09 Nashville ‘10 Pig ‘10 Columbus ‘10 Columbus ‘10 Columbus ‘09. Pig ‘10 Pig’10 IN Monumental ‘10 IN Monumental ‘10

3:40 & under 2:54 2:55 3:02 3:03

Columbus ‘09 Columbus ‘10 Pig ‘10 Boston ‘10

Carrie Birth Anika Busby Lisa Phillips PJ Ball Julianne Hoekzema Monique Choquette Lindsay Swann Lisa Tecklenburg Shizuko Watanabe Tara Teras Lisa Sand Jennifer Sprague Liz Favret Katherine Lewnard Emily Bello Lisa Andi Katie Gilliam Alessa Velez Jennifer Irwin Laurah Turner Anne Beck Shelby Miller Beth Gettig Heather Stafford Kelli Edelbrock Amanda Nanney Amy Marcotte Jill Flannery Laura Hoguet Annette Bryan Natasha Shinkle Sarah Gorman Melissa Buschmann Alison Park Nichole Poe Amy Taylor-Haas Tiffany Stephens Marissa Gardner Darci Davis Elaine Haverstraw Vpledger Pledger Meaghan Stakelin Kelly Meyer Laura Wagner Kelly Klosterman Myia Miller Chelsea Ferrie Colleen Girten Rae Adams Tricia Banta Kelly Jones Emily Strunk Stephanie Wooduff Jennifer Karulf Elaine Carlier Emilie Larosa Brooke Schmelzle Amanda Hughes Carolyn Menzie Elizabeth Riha Erica Minner Stephanie Frank Beth Friedmann Erin Connelly Jody Gastrich Cara Dorning Krista Stucker Men’s 35-39 Rob Morwood William Hoffman Chris Cavanaugh Michael Sears Richard Dravenstott Aaron Cox Scott Bihl Jeffrey Cohen Clete Mills

3:03 3:03 3:07 3:07 3:08 3:13 3:13 3:14 3:17 3:17 3:19 3:19 3:19 3:23 3:23 3:25 3:26 3:26 3:26 3:27 3:28 3:28 3:28 3:29 3:29 3:29 3:29 3:30 3:30 3:31 3:31 3:32 3:32 3:32 3:33 3:33 3:33 3:34 3:35 3:35 3:35 3:36 3:36 3:36 3:36 3:36 3:37 3:37 3:37 3:37 3:37 3:37 3:37 3:37 3:38 3:38 3:38 3:38 3:38 3:39 3:39 3:39 3:39 3:39 3:39 3:39 3:39

Chicago ‘10 Indianapolis ‘10 Pig ‘10 Pig ‘10 Columbus ‘09 Boston ‘10 Columbus ‘10 Boston ‘10 Columbus ‘09 Pig ‘10 Pig ‘10 Columbus ‘10 Columbus ‘10 Boston ‘10 Boston ‘10 Pig ‘10 Columbus ‘09 Chicago ‘09 Chicago ‘10 Chicago ‘10 Columbus ‘09 Pig ‘10 Pig ‘10 Boston ‘10 Pig ‘10 Columbus ‘10 Columbus ‘10 Columbus ‘09 Bay State ‘10 Boston ‘10 Columbus ‘10 Columbus ‘10 Columbus ‘10 St. Jude’s ‘09 Columbus ‘09 Pig ‘10 Pig ‘10 Indianapolis ‘09 Indianapolis ‘09 Columbus ‘09 Columbus ‘10 Boston ‘10 Pig ‘10 Pig ‘10 Pig ‘10 Columbus ‘10 Boston ‘10 Columbus ‘09 Columbus ‘09 St. Judes ‘09 Pig ‘10 Pig ‘10 Pig ‘10 Columbus ‘10 Columbus ‘09 Columbus ‘09 Pig ‘10 Columbus ‘10 IN Monumental ‘10 Columbus ‘10 Columbus ‘09 Pig ‘10 Pig ‘10 Pig ‘10 Pig ‘10 Pig ‘10 Columbus ‘10

3:15 & under 2:36 2:46 2:48 2:53 2:53 2:54 2:55 2:55 2:56

Pig ‘10 Pig ‘10 Boston ‘10 Columbus ‘09 Columbus ‘10 Pig ‘10 Boston ‘10 Columbus ‘10 Columbus ‘09

Mark Stagney Matt Garrod Michael Riley Ed Baier Kevin Dobson Dean Cook Jeff Kling Joe Newton Joe Pappano Derek Jones Eric Moore Dave Allen Eric Van Laningham Steven Rohrs Jason Wilson Kenji Heilman Jim Murphy Duane Titus Jeffrey Williams Michael Fry Nathan Hall Brian Love Keith Tenoever Adam Coomes Jed Hartings Luke Wiseman

2:5 2:58 2:59 2:59 2:59 3:01 3:01 3:02 3:04 3:06 3:07 3:08 3:08 3:11 3:12 3:12 3:12 3:13 3:14 3:15 3:15 3:15 3:15 3:15 3:15 3:15

Women 35-39

3:45 & under

Heather Backer Tanya Thatcher Kelly Edmondson Kim Noble Kerry Lee Gabrielle McBride Sarah Blackert Jennifer Davis Allison Buecker Jill McGrail Sarah Heffron Toni Schuh Kristin Leggett Erin Lawry Janice Struckhoff Sarah Kessler Angelique Faul Lisa Lewis Kris Zimmerman Molly McElfresh

2:55 2:58 3:05 3:08 3:08 3:13 3:20 3:24 3:27 3:28 3:30 3:33 3:34 3:36 3:37 3:38 3:38 3:41 3:42 3:45

Men 40-44 3:20 & under

Air Force ‘10 Chicago ‘10 Boston ‘10 Columbus ‘10 Columbus ‘10 Boston ‘10 Columbus ‘09 Pig ‘10 Boston ‘10 Columbus ‘09 Columbus ‘10 Columbus ‘09 Columbus ‘10 Columbus ‘10 Columbus ‘09 Boston ‘10 Columbus ‘10 Columbus ‘10 IN Monumental ‘10 Columbus ‘09 Columbus ‘09 Pig ‘10 Pig ‘10 Pig ‘10 Columbus ‘10 Chicago ‘09

Chicago ‘10 Columbus ‘10 Phoenix ‘10 Columbus ‘09 Chicago ‘09 Columbus ‘10 Air Force ‘10 Boston ‘10 Columbus ‘09 Boston ‘10 Boston ‘10 Boston ‘10 St. George ‘09 Pig ‘10 Columbus ‘09 Pig ‘10 Columbus ‘10 Boston ‘10 Columbus ‘10 Last Chance ‘10

Eric Hunziker Tom Cady John Goetz Tim Cantrell Marvin Lopez Brock Hanthorn Brian Gardner Steve Elmlinger George Herren Chris Thorner Troy Embree John Fenton Brian Haigis Andy Kessen Rick Lukin Dave Andrews John Reichard Jon Stockert Women 40-44

3:16 3:17 3:17 3:18 3:18 3:18 3:18 3:18 3:18 3:19 3:19 3:19 3:19 3:20 3:20 3:20 3:20 3:20

Air Force ‘10 Pig ‘10 Pig ‘10 Pig ‘10 Pig ‘10 Philadelphia ‘09 Columbus ‘10 Columbus ‘10 Columbus ‘10 Columbus ‘09 Boston ‘10 Last Chance ‘10 Columbus ‘10 Boston ‘10 Chicago ‘10 Columbus ‘09 Air Force ‘10 Columbus ‘10

3:50 & under

Dianne Griesser Pam Taylor Laurie Davis Jennifer Russo Pam Flegle Kelly Schoenefeld Jenny Anderson Melanie Mizeres Lecia Holley Missy Hardy Vicky Hadley Emma Bracey Linda Elliott Katy Meinhardt Mary Weatherington Mary Hogan Megan Anello Joan Owen Susan Shepherd Karen Robinson Connie Allen Vanessa Malone Aimee Heis Jill Sturm Hellen Scharff Lee Hill Nora Dashley Tana Kirkbride Natalie Weber

3:08 3:18 3:27 3:30 3:36 3:36 3:38 3:39 3:39 3:40 3:40 3:42 3:42 3:43 3:43 3:45 3:46 3:46 3:46 3:47 3:47 3:48 3:48 3:49 3:49 3:49 3:49 3:50 3:50

Indianapolis ‘09 Columbus ‘10 Pig ‘10 Air Force ‘10 Pig ‘10 IN Monumental ‘10 St. George ‘09 Columbus ‘09 Pig ‘10 Indianapolis ‘09 NYC ‘09 Pig ‘10 Columbus ‘10 Columbus ‘09 Columbus ‘09 Columbus ‘10 Boston ‘10 Chicago ‘09 Pig ‘10 Boston ‘10 Columbus ‘09 Boston ‘10 Columbus ‘09 Pig ‘10 Nike ‘10 Indianapolis ‘10 Columbus ‘10 Chicago ‘09 Columbus ‘09

Men 45-49 3:30 & under

Sergey Kostylev T.J. Lentz Chris Panczyk Shaun Pawsat Lee Luiso Rod Sparks Bob Fehrenbach Michael Rioux Jeff Cooley Todd Smith Dan Rebella Patrick Dewine Ken Tegtmeyer Rick Finn Rob Williams Brian Tumlin David Ahlert Howard Miller Steve Torok Bob Jasinski Brian Singstock Jay Brewer William Summay Rob Gould Keith Hall Mark Komanecky Nicholas Ciaccio

2:32 2:34 2:51 2:54 2:56 2:57 2:59 3:00 3:02 3:02 3:03 3:03 3:06 3:07 3:07 3:08 3:09 3:09 3:10 3:11 3:11 3:12 3:14 3:14 3:15 3:16 3:16

Columbus ‘10 Columbus ‘09 Chicago ‘10 Pig ‘10 Columbus ‘10 Pig ‘10 Boston ‘10 Pig ‘10 Columbus ‘09 Pig ‘10 Columbus ‘10 Columbus ‘10 Boston ‘10 Pig ‘10 Columbus ‘10 Boston ‘10 Columbus ‘09 Pig ‘10 Columbus ‘10 Air Force ‘10 IN Monumental ‘10 Pig ‘10 Columbus ‘09 Boston ‘10 Pig ‘10 Boston ‘10 Pig ‘10

Nicholas Seabourne 2:49 Manfred Mauer 3:01 Alan Hicks 3:02 Eric Huey 3:04 Cam Carver 3:09 Jim White 3:16 Kerry Nestor 3:18 Dennis Emerson 3:18 Roger Vance 3:20 Randolph Siler 3:21 Tim Hartlage 3:22 Donnie Gilman 3:22 Rob Butcher 3:24 Cam Carver 3:09 Giessler 3:11 Jim White 3:16 Andy Perrino 3:18 Randolph Siler 3:21 Tim Hartlage 3:22 Jay Krebs 3:25 Steve Hogan 3:25 Tom Laux 3:27 Wayne Bey 3:27 Stacey McConnell 3:28 Bill Anderson 3:28 Iain Hughes 3:28

Pig ‘10 Columbus ‘09 Pig ‘10 Pig ‘10 Huntington ‘09 Tampa ‘10 Boston ‘10 Columbus ‘10 Columbus ‘10 Columbus ‘09 Columbus ‘09 Pig ‘10 Boston ‘10 Huntington ‘0Ken PIG ‘0 Tampa ‘10 Air Force ‘09 Columbus ‘09 Columbus ‘09 Pig ‘10 Columbus ‘10 Columbus ‘09 Columbus ‘10 Boston ‘10 St. George ‘09 IN Monumental ‘10

Douglas Michel Kevin Schweiger Don Childs Andrew Biernat Jeff Raber Tim Lambrechts Todd Obbie Martin Muff Charles Brady Curtis Cornett Brian Rhodes

3:29 3:29 3:29 3:29 3:29 3:29 3:30 3:30 3:30 3:30 3:30

Women 45-49 Jill Peters Maria Siska Lynda Reisenfeld Sandra Taylor Jennifer Summe Leanne Jepson Joanne Nugent Christine Jarrell Ann Gruenbacher Merry Leone Joan Cameron Karen Spade Belinda Wharton Vicki Gundrum Diane Dix Donel Waters Karina Osterday Jennifer Pustinger Elizabeth Hilton Bridget Duggan Gretchen Bumpus Valerie Barbour Aimee Maas Suttan Geiser Kim Robinson Mary Kincaid Susan Groome Susie O’Brian Susan Vogt Akemi Fujinuma

4:00 & under 3:17 3:19 3:24 3:28 3:32 3:32 3:33 3:36 3:44 3:46 3:47 3:47 3:47 3:49 3:50 3:51 3:52 3:52 3:53 3:53 3:53 3:54 3:55 3:55 3:55 3:55 3:57 3:58 3:58 4:00

Men 50-54 3:35 & under Ron Davis 2:57 TJ Candy 3:02 Kevin Larson 3:07 Joe Brown 3:08 Stephen Chambers 3:13 Bob Orr 3:13 Len Schuster 3:14 Ken Roth 3:18 Steve Southwood 3:19 Bruce Williams 3:19 David Neyer 3:23 Herbert Robinson 3:25 Pat Gish 3:25 Randy Coons 3:29 Tim Coyle 3:29 David Ernst 3:30 Peter McKenna 3:30 Brent Baker 3:32 Tim Wasson 3:33 Paul Heintz 3:34 Robert Brashear 3:34 David Krekeler 3:34 Kevin Byerly 3:34 Dan Fulkerson 3:35

Columbus ‘09 Columbus ‘09 Columbus ‘10 Columbus ‘09 Last Chance ‘10 Columbus ‘10 Columbus ‘09 Columbus ‘09 Indy Monument ‘09 Chicago ‘09 Pig ‘10

Pig ‘10 Columbus ‘10 Boston ‘10 IN Monumental ‘10 Pig ‘10 Columbus ‘10 St. George ‘09 Columbus ‘10 Columbus ‘10 Columbus ‘10 Boston ‘10 Columbus ‘09 Air Force ‘10 Columbus ‘10 Tulsa ‘09 Columbus ‘10 Columbus ‘09 Pig ‘10 CA Intern’l ‘09 Columbus ‘09 Air Force ‘10 NYC ‘10 Boston ‘10 Columbus ‘09 Pig ‘10 Columbus ‘10 Columbus ‘10 Columbus ‘10 Columbus ‘10 Athens,OH ‘10

Kim Theiss Janet Geiger Debbie Brooks

4:05 Pig ‘10 4:05 Pig ‘10 4:05 Air Force ‘10

Men 55-59 3:45 & under Bruce Jones 3:06 Columbus ‘10 Paul Morgan 3:22 Columbus ‘09 Mike Lies 3:27 Columbus ‘10 John Meckstroth 3:32 Chicago ‘09 Thomas Dankenbring 3:32 Grand Cayman ‘10 Michael Wenning 3:33 Columbus ‘09 Gus Hutto 3:35 Columbus ‘10 Cliff Jennings 3:38 Columbus ‘09 Hal Stewart 3:39 IN Monumental ‘10 Joe Bucalo 3:40 Columbus ‘10 Gary Zumbiel 3:40 Columbus ‘10 Steve Madden 3:42 Pig ‘10 David Conrad 3:43 Last Chance ‘10 Thomas Duckworth 3:44 Columbus ‘09 Greg Lammeier 3:44 Columbus ‘10 Ted Jaspers 3:45 Boston ‘10 Women 55-59

4:15 & under

Jean Schmidt Patricia Messmer Vickie Devine

4:00 Boston ‘10 4:01 Chicago ‘10 4:10 Pig ‘10

Men 60-64 4:00 & under Bill Cambridge 3:42 Columbus ‘09 Dan Aerni 3:49 Boston ‘10 Rodney Thomas 3:51 NYC’09 Michael Glenn 3:53 Columbus ‘10 Jim Glendon 3:54 Columbus ‘09 Dave Hamann 3:56 Columbus ‘09 Othmar Schellenberger 3:57 Phoenix ‘10 Andrew Steckl 3:58 Columbus ‘10 Bob Kroeger 3:59 Air Force ‘10 Women 60-64 4:30 & under Shirley Sampson

4:27 Indianapolis ‘10

Men 65-69 4:15 & under Columbus ‘09 Pig ‘10 Boston ‘10 Wine Glass ‘10 Pig ‘10 Columbus ‘10 Pig ‘10 Chicago ‘09 Boston ‘10 Pig ‘10 Columbus ‘09 Pig ‘10 IN Monumental ‘10 Columbus ‘10 Columbus ‘10 Columbus ‘09 Columbus ‘10 Pig ‘10 Columbus ‘09 Chicago ‘10 Boston ‘10 Pig ‘10 Akron ‘10 Columbus ‘09

Women 50-54

4:05 & under

Cathy Stricker Patti Lucking Kathleen Fussinger Judith Peelman Suzanne Baird

3:42 3:47 3:53 3:54 3:57

Pig ‘10 Columbus ‘10 Columbus ‘10 Pig ‘10 Boston ‘10

Marty Fritzhand

4:05 Boston ‘10

Men 70-74 4:30 & under Zach Dehaemers 4:13 Richard Roberson 4:13 Tom Cummings 4:26 Men 75-79 4:45 & under John Anderson 4:13

Indianapolis ‘10 Columbus ‘10 Athens,OH ‘10

Pig ‘10

2011 Rankings

Rankings of Local Runners and Walkers. These rankings come from fall and winter races. Male Open 1 Eric Finan 2 Chris Reis 3 David Riddle 4 Randall King 5 Brian List 6 Adam Gloyeske 7 Tommy Morgan 8 Graham Campbell 9 TJ Lentz 10 Sergey Kostylev 11 Joey Mueller 12 David Bea 13 Eric Kinman 14 Greaham Niemer 15 Brian Denny 16 Eric Gruenbacher 17 Tilahun Abebe 18 Clete Mills 19 Colin Meyer 20 Jerry Bricking 21 Mike Wurzbacher 22 Ian Anderson 23 Brian Dugan 24 Mark Ragase 25 Greg Lemmon Female Open 1 Shai Birmaher 2 Karen Berling 3 Corey Randall 4 Michele McKinney 5 Heather Backer 6 Kerry Lee 7 Becky Clark 8 Grace Conrad 9 Erin Duke 10 Jocelyn McCauley 11 Susan Nielsen 12 Morgan Powers 13 Christine Wampach 14 Leslie Kraus 15 Carrie Birth 16 Anika Busby 17 Melanie Price 18 Rachel Bea 19 PJ Ball 20 Amy Schoenfeld 21 Jordin Cooper 22 Lisa Andi 23 Amy Sanders 24 Katie Lewnard 25 Anna Moore

11 Mike Wurzbacher 12 Ian Anderson 13 Brian Dugan 14 Greg Lemmon 15 Joe Cox 16 Matt Wurtzler 17 Misha McCormick 18 Peter Curnutte 19 Mark Bayman 20 Jeffrey Schroer Female 24 and Under

Male 30-34 1 Michele McKinney 2 Becky Clark 3 Jocelyn McCauley 4 Morgan Powers 5 Leslie Kraus 6 Amy Schoenfeld 7 Jordin Cooper 8 Amy Sanders 9 Katie Lewnard 10 Julianna Roche 11 Hillary Tipton 12 Alanah Sonntag 13 Ellen Knopf 14 Kelly Meyer 15 Ashley Moore 16 Claire Simpson 17 Viona Zhang 18 Shelby Miller 19 Jill Flannery 20 Katherine Kaletsky Male 25-29 1 Chris Reis 2 David Riddle 3 Brian List 4 Greaham Niemer 5 Colin Muehlenkamp 6 Tom Arnold 7 Marc Teismann 8 Andrew Brasse 9 Ryan Woolley 10 Nathan Clinkenbeard 11 Derrick Butler 12 Brad Bullock 13 Daniel Cuppoletti 14 Chris Davis 15 Zachary Lewis 16 Adam Goodale 17 Bryan Niese 18 Scott Carlisle 19 Josh Masters 20 Brandon Koroly

Male 24 and Under Female 25-29 1 Eric Finan 2 Randall King 3 Adam Gloyeske 4 Tommy Morgan 5 Graham Campbell 6 Joey Mueller 7 Eric Kinman 8 Brian Denny 9 Eric Gruenbacher 10 Colin Meyer

10 Rachel Bea 11 Lisa Andi 12 Anna Moore 13 Cristy Doll 14 Meghan Ward 15 Heather Clark 16 Alessa Velez 17 Liz Favret 18 Jennifer Sprague 19 Amy Marcotte 20 Sara Cullin

1 Shai Birmaher 2 Karen Berling 3 Corey Randall 4 Grace Conrad 5 Erin Duke 6 Christine Wampach 7 Carrie Birth 8 Anika Busby 9 Melanie Price

1 David Bea 2 Tilahun Abebe 3 Mark Ragase 4 Joe Zeinner 5 Dan Peairs 6 David Larson 7 Simon Bradley 8 Harvey Lewis 9 Michael Hoblet 10 Will Fischer 11 Jereme Ransick 12 Joe Cobb 13 Brian Wagers 14 Dan Eagen 15 Roland Molina 16 Matthew Michel 17 Matt Brannan 18 Jerry Medina 19 Brian Marshall 20 Brett Arnold

8 Matt Garrod 9 Mark Stagney 10 Robert Messmer 11 Ron Perry 12 Brandon Cox 13 Kevin Dobson 14 Sean Molony 15 Rob Trapp 16 Mark Jones 17 Albert Kovacic 18 Jed Hartings 19 Kory George 20 Derek Jones

7 Susan Shepherd 8 Susan Tabor 9 Evie Estes 10 Lecia Holley 11 Jenni Knight 12 Kelly Schoenefeld 13 Jennifer Barry 14 Sandi Wethington 15 Missy Holder 16 Jennifer Pierce 17 Deb Herich 18 Mary Hogan 19 Pamela Baker 20 Karen Robinson

Female 35-39 Male 45-49 1 Heather Backer 2 Kerry Lee 3 Kelly Edmondson 4 Kim Noble 5 Sarah Blackert 6 Jen Horenziak 7 Tiffany Whitt 8 Jen Davis 9 Susan Owens 10 Katie Kleeman 11 Sarah Curtsinger 12 Amy Dunlap 13 Laurie Miller 14 Lisa Lewis 15 Natasha Smith 16 Pele Robbins 17 Holly Haemmerle 18 Carol Newton 19 Toni Schuh 20 Darleen Sandoval

Female 30-34

1 Terry Wyatt 2 Jim White 3 Kenneth Wedig 4 Mark Koors 5 Manfred Maurer 6 Todd Barker 7 Pat Albrinck 8 Dana Gruenbacher 9 Andy Jones 10 Cam Carver 11 Donnie Gilman 12 Doug Schneider 13 Mike Absalon 14 Dan Krieger 15 Dave Pierce 16 Andy Jones 17 Richard Goodman 18 Carl Wiers 19 Mark Bardgett 20 Billy Cyr

Male 40-44 1 Susan Nielsen 2 PJ Ball 3 Kristine Durand 4 Gena Bishop 5 Shana Nelson 6 Annette Bryan 7 Abigail Dennis 8 Libbie Schroth 9 Emily Leasure 10 Kristy Grimm 11 Kimberly Ayer 12 Allyson Harding 13 Elizabeth Kuhl 14 Sarah Lutz 15 Jill Whitney 16 Molly Sheehan 17 Joan Kiefer 18 Leah Evans 19 Melissa Stokley 20 Melissa O’Cull

Female 45-49 1 TJ Lentz 2 Sergey Kostylev 3 Jerry Bricking 4 Bob Fehrenbach 5 Phil Helbig 6 Rob Mooth 7 Chris Cavanaugh 8 Michael Ekberg 9 Lee Luiso 10 John Fenton 11 Pete Kwiatkowski 12 Kelly Phillip 13 Jeff Phillips 14 Jay Brewer 15 Tom Rhoades 16 Roderick Sparks 17 Brian Singstock 18 Jeff Cooley 19 Bill Mangus 20 Pat Dewine

Male 35-39 Female 40-44 1 Clete Mills 2 Benjamin Dolan 3 Eric Van Laningham 4 Jeffrey Cohen 5 Aaron Cox 6 Bill Hoffman 7 Jason Heikenfeld

1 Dianne Griesser 2 Larisa Mikhaylova 3 Pam Flegle 4 Trish Hiler 5 Laurie Davis 6 Kristin Miller

1 Amy Hartlage 2 Sandra Taylor 3 Chris Jones 4 Lynda Reisenfeld 5 Gay Hammon 6 Jennifer Summe 7 Beth Swank 8 Connie Vaughn 9 Sophie Speidel 10 Jennifer Russo 11 Mary Kincaid 12 Susan Burwig 13 Linda Daigle 14 Suttan Geiser 15 Lori Lammers 16 Ann Gruenbacher 17 Mary Owensby 18 Dawn Valentine 19 Bethany Heath 20 Melanie Miles

5 Patrick Schultheis 6 Brent Baker 7 Bill Valenzano 8 Andy Perrino 9 Lon Bussell 10 Joe Brown 11 Len Schuster 12 Stephen Chambers 13 Tom Rapp 14 Timothy Meyer 15 Dale Bolser 16 Bob Leibold 17 Jim Whitaker 18 Jay Hissett 19 Michael Sovec 20 Dan Griffin Female 50-54

Male 60-64 1 Pattie Lucking 2 Diane Orzali 3 Janet Geiger 4 Francy Hughes 5 Liz Martini 6 Kathleen Fussinger 7 Pam McClure 8 Deb Bird 9 Rhonda Bohannon 10 Lori Ward 11 Judith Peelman 12 Sandy Myers 13 Janet Christoff 14 Pat Dollard 15 Amy Lamborg 16 Debbie Brooks 17 Franki Brinkmann 18 Carolyn Wright 19 Susan Raftery 20 Connie Haglage

1 Mike Ballinger 2 John Gee 3 Dave Ringshauser 4 Rodney Thomas 5 Jim Glendon 6 Tom Reis 7 David Jones 8 Timothy Schilling 9 Greg Knickel 10 Ken Roark 11 John Schrider 12 Jim Kelley 13 Barry Levine 14 Andy Livingston 15 Robert Fluharty 16 Lawrence Frey 17 Bob Hickey 18 David Lasse 19 Jack Krumpelbeck 20 Andrew Steckl

Male 55-59 Female 60-64 1 Tom Eckel 2 Stephen Stoll 3 Keith Maddox 4 Mike Lies 5 Glen McCann 6 Dave Lenahan 7 Bill Hardy 8 Donald Furlong 9 Dennis Geiger 10 Tom Niehaus 11 Stephen Peelman 12 Joe Zeinner 13 Gary Zumbiel 14 Hal Stewart 15 Ron Knueven 16 Russell McMahon 17 Arry Barnett 18 Jeff Jones 19 Jeff Stupak 20 Binyu Tian

Male 50-54 Female 55-59 1 Dan Bird 2 Mark Tensing 3 TJ Candy 4 Eugene Rutz

4 Sally Wallace 5 Vicki Schroot 6 Mimi Ransick 7 Wendy Kestner 8 Carolyn Waits 9 Fern Ketchum 10 Jean Schmidt 11 Laurie Herman 12 Terri Klapproth 13 Judy Bauer 14 Donna Anderson 15 Kathy Goldschmidt 16 Judi Cesler 17 Jennifer Black 18 Renee Steele 19 Karen Crane 20 Robin Schwalbach

1 Mary Jablonski 2 Sherry Hyden 3 Kathleen Wilkins

1 Kathy Hicks 2 Charla Thomas 3 Jan Tepe 4 Elizabeth Brown 5 Shirley Sampson 6 Mary Beth Price 7 Poppy Hawkins 8 Pat Ciccarella 9 Suzana Poullos 10 Charlotte McBrayer 11 Dianne Janson 12 Sandy Haas 13 Therese Nordmeyer 14 Eileen O’Keefe 15 Cathy Honsaker 16 Marilyn Schenk 17 Mary Ann Mathews 18 Marlene Paulinell 19 Kathy Mosbaugh 20 Nancy Garfinkel

3 Dorthy Carter 4 Vivian Wilson 5 Anne Leung 6 Debbie Lambert 7 Marie McMasters 8 Chalet Jules 9 Colleen Laux 10 Marge Putman 11 Jeannie Johnson 12 Catherine Szymik 13 Lauren Morr 14 Christine Spurlock 15 Anne Ernst 16 Ruth Ann Little 17 Barb Ehler 18 Megan Myers 19 Lisa Reedy 20 Amy Albery 21 Kristine Szymik 22 Sheila Weissborn 23 Connie Helmers 24 Elaine Parulis 25 Sarah Siff Female Walkers 60 and Over 1 Patsy Darling 2 Miriam Jacobs 3 Alice Palmer 4 Patti Dillard 5 Joan Siegel 6 Barbara Whipp 7 Barb Feilhauer 8 Beth Duff 9 Diana Porter 10 Anna Mae Beckett 11 Helen Vattl 12 Kim Koeppe 13 Josie Russo 14 Joanne Ruther 15 Janice Stringer 16 Sue Grau 17 Myrna Findley 18 Janie Fiscus 19 Marsha Reynolds 20 Mary Biedenharn 21 Deanna O’Neill 22 Cynthia Grantz 23 Helen Barker 24 Charlotte Schadler 25 BJ Stegman Male Walkers Under 60

1 Omar Nash 2 Russell McMahon 3 Derek Caney 4 Bill Howard 5 Douglas Tuke 6 Joe Roche 7 Eric Joiner 8 Thomas Pellegrino 9 Roger Nunlist Female Walkers Under 60 10 Mayor Batlon 11 Dom Julian 1 Mary Beth Donelan 12 David Russell 2 Dawn Bittner 13 Donald Stevens 14 Leonard Webb 15 David Hamby

16 John Spielmann 17 Matt Michael 18 David Kappesser 19 Joe Bidleman Male Walkers 60 and Over 1 John Fischer 2 Robert Vitz 3 Bill Whipp 4 Jerry Arnold 5 James McGruder 6 Ron Johnson 7 Wilson Palmer 8 Al Miller 9 Paul Mitchell 10 Al Kaled 11 Lee Derhodes 12 Ferdy Grau 13 Jim Bradley 14 Samuel Parks 15 Paul Bloemer 16 Tony Russo 17 Wayne Specht 18 Tom Stegman 19 Dale Beckman 20 Tom Reynolds 21 Anthony Carpinello 22 Bob Nuhn 23 Kenneth Jones 24 Paul Daggett 25 Bob Stoeckle

By Lorrie Huegel

When May rolled around, I had lost 10 pounds and felt confident enough to enter a 5K race. I registered for the Kick’s for Kids Foundation River Run. My time wasn’t anything spectacular, just under 40 minutes. However, the most important thing to me was that I completed the race without walking. I enjoyed it so much that I registered for six more 5K races throughout the summer. My time improved a little with every finish. I wanted a bigger challenge so I decided to prepare for the Thanksgiving Day 10K. Knowing it would be difficult to do this on my own, I inquired about a training group. The Running Spot program came highly recommended. I eagerly got on the website and registered. Upon arriving for my first run with the group, I met Jacki Fischer, one of the Group B coaches. She immediately made me feel welcomed and introduced me to other members of the group. I was hooked right away. While talking with Jacki each week and learning of her incredible journey to good health, I realized one thing quickly. Running with the group was just a part of the equation. I needed to add strength training and a nutrition plan to the process. A personal trainer began helping me a few times a week. I explained my goals. With that information he outlined a nutritional plan and tailored my workouts to improve my running speed and efficiency. Not only did I complete the Thanksgiving Day Race, but throughout the training process I also lost 17 pounds, 12 total inches and 5% body fat. My experience with the running group has helped me improve my health, self-confidence, and overall outlook on life. I think what Bob and the Running Spot offer to runners and walkers of all levels in the Greater Cincinnati area, from the training itself to the numerous resources, as well as the opportunity to meet many great people, is a wonderful thing. I enjoyed my first involvement so much that I’ve returned. Now, I’m training for the Flying Pig half-marathon. Thank you Bob, the Spot staff, and group coaches for starting me on this incredible life-changing journey!!!!

By Ann Conroy

Spot Rec e h

In our continuing effort to provide healthy eating suggestions for runners, we cannot neglect the carnivores among us! Let’s face it. Lots of us love meat and potatoes. The good news is, there are healthy ways to indulge in both. The following recipes are family favorites in our house. The potatoes taste indulgent, but use only good fats, and the marinade tenderizes leaner, less tender cuts of meat. I have used it on flank steak, chicken breasts, and pork tenderloin. Add a green salad or vegetable and you have a delicious, balanced meal that won’t slow you down!

s ipe

January of 2010 marked the beginning of my efforts to boost my conditioning in order to better deal with the stresses of owning my own small business. I wanted to improve my health by doing something just for myself that I would enjoy. I decided to run since I ran regularly more than 25 years ago. I joined a local fitness center and began running on a treadmill 4-5 days a week. I started with a ¼ mile of jogging and a ¼ mile of walking for a total of 60 minutes. Over time I progressively increased the jogging distance.

Healthy Eating from the Running Spot

Hit t

Why I Started Running

Jerry Muldoon’s Teriyaki Marinade 1/4 cup of vegetable oil, or olive oil 1/2 cup of soy sauce, feel free to use lower sodium if desired 2 Tbs. of brown sugar 1/2 tsp of garlic powder 1 tsp. ground ginger1/4 tsp. of ground black pepper Mix all of the ingredients with a wire whisk and pour into a large zip-loc bag, add the meat of you choice and marinade, at least 2 hours, but the longer the better, and grill to desired doneness if using flank steak or pork tenderloin. Chicken should be cooked through always! Oven Roasted Herbed Potatoes 2-3 lbs of Yukon Gold or Russet potatoes scrubbed and cubed. (I always leave the skin on) 2-3 tablespoons of Extra Virgin Olive Oil1 tsp of sea salt, or more to taste2 Tbs. Herb and Garlic Mrs. Dash. Preheat oven to 375. Line a flat baking pan with 1 inch sides with parchment paper. (This makes clean up a snap!) Put potatoes in pan and drizzle with olive oil, then sprinkle on the salt and Mrs. Dash. Mix everything together, your hands are the best tools for this job, and roast potatoes 45 minutes to 1 hour or until desired brownness. We like then crispy at our house!

Cincinnatiâ&#x20AC;&#x2122;s Most Creative Physician www.flipreality.com or www.runlabdro.com or 513.351.6300

Lebron Who??? Teismann’s Coming To Cleveland! By Mark Tiesman So it’s about that time again and I just signed up for the Cleveland Marathon on May 15th. Training groups are in full stride (no pun intended) and I am a coach for the Full Marathon KY group. I decided on Cleveland because of the flat course and also because it is home of the Rock and Roll Hall of Fame. I’m a huge music fanatic. Actually, right at this moment I am listening to “In A Gadda Da Vida!” That’s right you baby boomers. Go get your vinyl record out and turn it up!! Visiting the Great Lakes Brewery, along with being able to go see the Hall of Fame, also influenced my decision to choose Cleveland. This will be my second full marathon. If you remember from my previous article, I had a sub-par Flying Pig last May. Nothing a few beers couldn’t cure. So, I have been trying to decide what I needed to do to make my goal for this upcoming one. Jeff, manager in Newport, is helping me with a specialized training schedule. Continuing to run through the month of December is different. Usually, after the Thanksgiving Day race, I take off until New Years. This time I racked up a few 65-mile weeks and one at 70. I definitely wanted to start off strong. I plan on approaching 90 as much as possible. Running this amount of mileage is new to me. I am being very careful about increasing too much at one time. Running this much also increases my appetite. Despite the rumors of my being anorexic (my grandma thinks I am), I eat just about anything in sight. I pity the co-worker that walks in front of me with a big plate of food after one of my long runs. Let’s just say their rations are quickly relieved of them. This training will also test my speed. I plan on doing two decent workouts a week - one being a track workout consisting of (1600) one mile repeats and (800) half mile repeats. I will also mix in some other track workouts. These workouts will help me run faster in order to maintain a more consistent pace in the marathon when I feel tired and want to slow down. The second workout will be a tempo run, probably not exceeding 10-12 miles. I need to build up my

anaerobic threshold, which is critical for me to get faster. These runs will be at a pace slightly faster than my marathon goal pace. So, by the time the marathon comes around, the pace I need to sustain will seem reasonable. I recently signed up for a St. John’s, Virgin Islands late February race called “8 Tuff Miles”. The race starts at sea level and within five miles reaches an elevation point of 1000 feet. Then, it plummets down for three leg-pounding miles. To prepare for this race, I spend countless weeknights climbing Mt. Adams’ streets such as Monastery, Parkside and Hill. If you don’t know these streets, I urge you to try them out on one of your runs, but not all in the same run. Even though Cleveland’s marathon is flat, I’ll continue running hills after “8 Tuff ” to reap the benefits on the flat course. The muscle groups that I use to overcome the hills are identical to what I use for sprinting. Hill work, by building strength, will enhance my speed. I’m not usually big on changing my diet. But I plan to try a few new things this time around. PB&J is usually a staple dinner choice for me after a weeknight run. Even though it’s easy to make and DELICIOUS, I know it is not enough for me. I wake up starving and eat two bowls of cereal (Honey Nut Cheerios) and maybe some Pop Tarts. Although they make great snacks, I have to work on more substantial meals. I’ll also eat more fruits and veggies during the day at work and at night substitute them for chips. Oh yeah, beer, I will probably give that up too…….. PSYCH!!! No chance of that. I need the carbs. Grilled chicken, lean meat and fish will probably make the nightly menus. Eggs will probably dominate my breakfast foods. It will be important for me to get a lot of protein in my body in order to recover more quickly. Speaking of protein, chocolate milk is a must after a good workout. It’s probably one of the best drinks you can put in your body to help with recovery. Hopefully, I will be able to keep my diet in check, even though I am sure I will get a late night Taco Bell urge. Seems like I’ll be doing a lot of running. Will I be doing anything else? Well, I just started to swim. I’m not very efficient yet, but I am working hard on it. My plan is to swim 3-4 times a week. This will not be in place of my running, but an addition. I’ve also been riding the stationary bike (hope to buy a real bike soon) at the gym. You know, the one that has a video game attached to it. I am partial to the course that has the abominable snowman walking around. It helps with my A.D.D. MAN! I should probably look into doing a triathlon soon! I am. That’s for a future story though!

Through the Years...