12 JULY Bob Roncker's Runner's Spotlite

PRESORTED STANDARD U.S. POSTAGE PAID Cincinnati, OH Permit No. 5918

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 Lisa McDaniel Brown Scott Carney Grace Conrad Ann Conroy Cliff Jennings Alessa Liedhegner Martha Nash Kathy Penote Bob Roncker Mary Ann Roncker Joan Siegel Rod Thomas Marc Tiesmann Ryan Whitcomb 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 - Friday • 10 a.m. - 7p.m.

Saturday • 10 a.m. - 4:30 p.m.

Sunday • 12 p.m. - 4p.m.

Join our SPOT CLUB Rewards Program How do I join?

Create or give us your current account number (phone number) and become enrolled at the time of purchase.

What are the rewards and How do you earn them?

Once your purchases reach $250, you will earn a $25 reward to be used on your next visit with us. (sorry, discounted purchases do not apply to the total) Are the rewards tied to a specific store?

No. You can redeem your rewards at any one of our locations, regardless of where it was earned.

How long are the rewards good for?

Rewards are good for 90 days. How long do I have to earn the rewards? Your purchase history is maintained in our point-ofsale system and will not expire. Can I earn more than one? Yes. The threshold is $250 and every time you surpass that total, another $25 is earned. So if you spend $550 on one visit, you would have earned $50 in rewards towards your next visit.

2012 Don Wahle

Summer Track & Field Games Presented by Bob Roncker’s Running Spot

Monday evenings at Withrow High School; 6:30 p.m. Free events open to everyone regardless of age or ability These low-key track and field meets have intermittently been taking place in the Greater Cincinnati area since the mid1960s. All participants will receive their marks. New for 2012 is an invitational 5k track run (7/2) for men and women.

When multiple sections take place, they are determined by anticipated performance, not strictly age or gender.

6/25/12 • Week 4 Withrow High School

7/2/12 • Week 5 Withrow High School

7/9/12 • Week 6 Withrow High School

Don Wahle Don began his running career at Hughes High School and continued it at the University of Cincinnati where he broke a mile run record that had stood for 25 years and the two-mile run record. In 1962 Don and a few friends helped start the summer track series (now known as the Don Wahle Summer Track and Field Games). Without his involvement it would have disappeared but through Don’s herculean efforts the modest beginning became a major event in later years. He co-founded the summer cross-country series in 1968.

They are still held. He helped maintain and direct the Thanksgiving Day race during the 1970s. His involvement prevented this traditional event from disappearing. Although he is legally blind and 80 years young, Don still keeps active with his wife Ginny on their tandem bicycle. He was generally regarded as the single most important name in the Cincinnati running community from the early 1960s through the 80s.

Do I have to use the reward on my next visit or can I allow them to accrue?

No, you do not have to use it on your next visit. You can allow them to accrue as long as redeemed within the 90 day window.

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The Responsible Runner

By Grace Conrad If you are anything like me, you probably consider yourself pretty “responsible” when it comes to being a runner. You probably think you are being “responsible” by exercising, whether it is walking or running or swimming or whatever physical activity you engage in. That is a fair assumption, if considering such responsibility solely in terms of keeping yourself healthy. We all want to be healthy, to enjoy a nicer physique so we can fit into cute clothes or simply to prevent or reduce other healthrelated illnesses that have become so wide spread. Some may feel responsible for keeping up a healthy and active lifestyle so that they may participate in the lives of their children and/ or grandchildren as well. But I am going to throw you a curveball here and ask you to re-examine your lifestyle once more and dig deeper into what you may consider being “responsible” and what it should also encompass.

We have come a long way since the option became available between paper and plastic bags. Although the correct answer to such questions, in my opinion, should be “neither”, it still is progress that we have come to appreciate being able to make such choice. Many coffee shops offer discounts to avid caffeine drinkers who show up at the counter with their own travel mugs and some cafes have even swapped their conventional plastic lids for compostable ones (good job, Coffee Emporium!). Following such trend, SunChips tried to change their packaging by serving their crispy munchies in a biodegradable bag as well (although the varietal kinds have since been reduced to regular plastic bags due to customer complaints on the “loud noise”…… really? Come on, people….)

Farmers markets have been gaining more and more interest in the past decade, to the degree it has become some sort of an “outing” or festivity to be able to walk up to venders and purchase local produce or freshly baked bread (Yeah!

Blue Oven Bakery!) from the producers themselves! With the end of the month of May approaching, I will be sad to see Cincinnati’s official “bike month” come to end, but I commend those who host and make the awareness happen. Simply put, it is ignorant to not understand why these changes have occurred, and it is rather absurd to not want to participate in such an ecologically responsible lifestyle, even if the bare minimum may be simply swapping to paperless bills.

As someone in the science education field, I find it critical to make sure that my students realize the link between science, technology and our society.

Most of us are technology driven (Hello! I was raised in the Mecca of technology, Tokyo!) and having the ability to use technology wherever or whenever has become the norm. When our computers crash or new updates to our iPhones come out, we are quick to respond as we purchase the newest and the fastest gadgets. Little attention is paid to who makes them, what happens to

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them when we dispose of them and what natural resources are being depleted from our Earth, never to return, by such rapid turn-over in our consumer driven lifestyle. Hey, I’ll be the first to admit that I fall short on being “responsible”. I too, enjoy some convenience in my life, but I try my hardest to think about the consequences of my choices before I make my decisions.

So what does this have to do with the Running Spot!?!? Many of you may wonder why the heck we sell wool apparel or socks during the summer. That just sounds crazy, right? But let me give you a few hints that may cause you to rethink your question. Unlike synthetic fibers, which are made of plastics which are made out of chemicals, wool is a natural fiber. The wool material that we at the Spot prefer comes from Merino sheep that live through extreme conditions in the mountains throughout New Zealand and Australia. Merino sheep must survive not only the harsh winter conditions but also the equally extreme heat during the summer. The thick coat that they are wrapped in protects them through both extremes. No other fiber has the ability to cool one off during the summer and provide warmth during the winter.

But, also worth mentioning is that because it is a natural fiber, it does not get washed into our oceans. Although a small percentage, did you know that whenever you wash your synthetic clothes, small particles of plastic get depleted and carried down to our water streams? These conventional plastics are made of properties that do not decay. So think about all of the times you wash your clothes and those little pieces of plastics floating out into the ocean waters; how does that affect you? If you are anything like me, you are probably human beings that this fact either makes you angry or smile or both or neither. Anyway, humans depend on many things from many resources that exist in our natural environment, but one in particular is oxygen. We breathe oxygen; it is our essence of life. Simply put, without it, we would not survive. But where does that oxygen come from? Is it just there in the air? Nothing is just “there”; everything comes from something.

Oxygen in particular is a product of photosynthesis; the process in which sunlight energy is converted into chemical energy with the biproducts of water and oxygen! Guess who is in charge of this crazy cool and oh so important production of oxygen for us to survive? We all know that plants contribute largely to this process, but did you know that they are only responsible for half of the production of our oxygen? About 40% of all photosynthesis is done by some of the smallest microorganisms floating at the surface of the ocean waters.

40%!!!! These little creatures contribute to making your life and mine possible!

But, when we start excreting plastics into those waters, the little guys get trapped in the plastics. This causes them to suffocate and choke to death.

So? what can you do? How can you be a responsible runner, consumer, and earth dweller? Reflect on your lifestyle, think about the choices you have, and think about those little tiny green guys who provide you with your ability to breathe.

Introducing the Enell Sports Bra

By Bonnie Bayer The science of superior support and comfort of the ENELL SPORTS Bra sets it apart!

The patented design and construction, a balance of compression and encapsulation makes it outperform the rest in the field. The ENELL Sports bra is a must have for well-endowed women who need superior support and comfort while working out.
 The exclusive patented design of the ENELL Sports Bra features wide, non-stretch straps for added bust support while preventing shoulder discomfort. The high neckline offers full coverage and the full back, with cross straps, provides superior support and comfort. For the utmost in ease, the ENELL Bra has convenient front hook-and-eye closure and a clean-finish lining to prevent discomfort and chafing.

Come in and let us FIT you!

Sweaty Bands they don’t slip!

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I am not a Runner

By Scott Carney Okay, I can hear it already…here’s a Running Spot employee saying he’s not a runner! Sacrilege! How can anyone in his position say such a thing? How can anyone take his advice seriously from here on and quite frankly, who does he think he is?

Whoa, let’s all relax, take a deep breath and calm down a bit. Go get a cup of coffee, tea or beverage of choice and let’s discuss. Nothing in sports, as in life, is ever that “cut and dry”. There are many tonalities that make up a life spectrum and running can be a very vibrant piece of that puzzle. So what the heck am I talking about anyway? Well, in a nutshell, here it is; I am not a runner… I am a person who runs. Wow, okay, I don’t know about you, but I sure feel better.

That’s something I’ve needed to say and yes, I’m glad I did. But again, what does that mean?

Great question, let me try and explain. I’ve been “running”, in various forms, for as long as I can remember. In fact, my mother has said that I was running before I could walk. The need for motion is deeply ingrained in my DNA. In reality, it’s that love of movement that is one of my earliest (and fondest) memories. Whether on foot, bike or skateboard, that desire to move has always been there and still remains. But it is not the “whole” picture. It is just a piece of the puzzle that is me.

There are many passions that I love as dearly, such as art and music. What I’ve found, over the years, is that any of these passions can inspire (and often do) the others. So running…what is it and where does it fit? Well, I have to say that I’ve never looked at running in any “one” particular way. From my earliest days as a cross country/track and field athlete, and up till now, I’ve looked at running as more of an “expressive gesture” (much like a dance) rather than as a competitive pursuit. I’ve always loved the feeling of movement and the focus on biomechanics, to make my running as smooth and effortless as possible. I never

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really cared about coming in first (or last); I just wanted to skim across the earth, as a surfer would slide across the face of a wave.

Even back in 8th grade, I would go over to the track and practice “how to run”.

Why? Was it to be on the varsity squad the next year? Was it to gain some kind of competitive advantage? Nope, I just liked how it made me feel. I would also discover, as I aged and matured, that running could be therapeutic (in many ways) as well.

Hmmm, therapeutic you say? Well yes, I do say…at least in my experience.

What I’ve discovered is that running not only fills the need for motion, but that motion can become meditative, inspirational and in turn…spiritual. When I run, it’s one of the few times during the day that the “white noise” quiets a bit. Those “chattering monkeys”, in my brain, start to calm down and let me focus on the moment. It’s when I can finally, and fully, relax mentally and in turn be inspired by the world around me. It’s when the “spiritual” rhythm becomes easier to hear and fills my soul. The movement, the sound of my breath and of nature, seems to flick that creative switch. So much so, that by the end of the run, I am truly inspired and the stress of the day has been greatly reduced.

So again, yes I’d have to say, that running can be very therapeutic.

So, is it running that defines who I am? Is it all just a finite equation? To be truly honest, I’d have to say no. Running is a very large and integral part of this human puzzle. As I’ve shown, running inspires, supports and fuels quite a few (if not all) of the remaining puzzle pieces. Running is a love, a passion and an avocation. But there is more to a “runner” than just that. It’s all the “life” pieces and experiences that make us who we are and in turn make us the “runner” that we are.

I’ll never be a marathoner, I’ll never be an Olympian and I’ll probably never be a Masters Track champion. But you know what? That’s really okay. I’ll be just fine and I’ll continue to enjoy running as I go through life. So there you go. Am I a runner? No. But I am a person who loves to run.

Sugar Addiction

By Lisa McDaniel Brown It’s no coincidence that sugar, cocaine and oxycontin are all white powders. Each is addictive and causes massive destruction in the body.

When I first began my journey to become a health and wellness coach, I had the fortunate pleasure of seeing a woman speak who would change my life.

Julia Ross, a psychotherapist who has specialized in addictions for almost 40 years, gave a presentation called, “Sugar Addiction: Confronting the Greatest Nutritional Crisis of All Time.” I knew sugar was bad, but “the greatest nutritional crisis of all time?” Really?

As Ms. Ross told us -- sugar is four times more addictive than cocaine. It’s more toxic than alcohol and tobacco. Yet, we eat it every day, and even worse, we feed it to our kids, in abundance. We would never give our kids alcohol or cigarettes, so why do we think it’s OK to give them sugar at every meal and every snack?

Sugar is a stimulant that creates a temporary high. It enters our blood stream quickly and gets used quickly. After a short period of time, the sugar is gone and our blood sugar levels crash making us feel tired, irritable or slow -- which makes us reach for more sugar.

dinner. Any of this sound familiar?

Doesn’t that sound like a drug or alcohol addiction?

There is some good news to share in all of this - you don’t have to be a slave to sweets your whole life! You can get off the sugar train and when you do, it feels so good. I finally learned what was triggering my sugar cravings and learned to work around that trigger so that I was controlling it rather than it controlling me.

There are many things you can do to get sugar out of your life. Here are some suggestions that could work for you or your family: • • • • •

Avoid processed junk food Drink plenty of water Eat more vegetables, especially green leafy vegetables Boost your serotonin levels (the happiness hormone) through daily exercise and restful sleep.

Get sugar out of your house and office. If it’s not around, you won’t be able to eat it.

Get support! As with any addiction it helps to know people are there to help you through the process – a health coach is a great option.

Give your body what it needs – nutritious foods full of vitamins and minerals that are the fuel necessary to keep you moving forward. Feed your body, not your cravings or your emotions. And most importantly, take control of your health!

You’ve probably heard by now that one third of the adults in the US are obese.

One of the main reasons for this explosion of obesity is the amount of sugary beverages we are consuming. The average American drinks 57 gallons of soda every year. That’s more than a gallon a week. Needless to say, sodas are loaded with sugar -- one can of Coke contains 10 teaspoons! Diet sodas aren’t “healthy” options either. Most contain aspartame, an artificial sweetener that has been linked to cancer and other diseases.

We eat sugary foods because they taste great; sugar makes us feel good (at least temporarily) and it’s in EVERYTHING. If you shop up and down the aisles of a grocery store, odds are you are buying item after item made with some form of sugar – fructose, sucrose, high fructose corn syrup, and artificial sweeteners.

The list of sugars is long; look for words that end in –ose. How do you know if you are addicted to sugar? Be honest with yourself – do you crave sugary foods?

Is it hard for you to stop eating sweets once you’ve started? Do you think about sugary foods that are in your house or workplace, and when you can go eat them again? I knew I had a problem with sugar when an open box of cookies quickly became an empty box of cookies. I wanted to keep eating one after another.

Ice cream – I couldn’t eat a few bites of a pint. Typically I would eat the whole thing within a day, or even worse, in one sitting. I wanted dessert after lunch and dinner, everyday. My sugar cravings usually peaked in late afternoon just before

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The Trail

By Marc Teismann “Trail running satisfies a primal need for movement, presumably left over from our days as hunters, through nature.

When things spin out of control in an age of iPads and Droids, running in the woods is one thing we can count on being pretty much the same as it’s always been.”

For most of us living in the Greater Cincinnati area, going out for a run entails running through neighborhoods, downtown, country roads, or where ever pavement will take you. Running on roads seems to be our only option.

But, if you do a little research and don’t mind a little drive, you can change that. I’m not trying to convince you to run trails all the time, but mixing a trail run in with your road running will not only give you physical benefits but also a huge mental lift!

The surfaces of trails, which strengthen your legs, tend to vary quite a bit. Since trails are seldom straight, you are always turning, which helps work your core muscle group. This yields fewer overuse injuries. The constant road pounding takes a toll on your legs (ask “gimpy” Jeff Branhan). For example, I paced the Flying Pig Marathon on Sunday and then raced a 50k (31.25 miles) six days later and I was WAY less sore after the 50k! But the biggest benefit for me is the mental edge it gives you. There’s something to be said for just being out there and being one with nature. You are forced to slow down and not worry about pace, like you do on the roads. I know that sounds totally cliché, but it’s the truth.

There’s something about getting a little mud and dirt on you that makes you feel more badass!

tired of running. Last year I signed up for the Vermont 50 miler, forcing me to run trails, since ultras are typically on trails. My good friend Court (a trail runner from birth) invited me out to East Fork State Park. Since this was the first trail running experience for me, I was totally unprepared. Running on trails is a whole lot different than running on the roads. You are constantly turning and on the lookout for roots, rocks, and spider webs!!!!! BLEH! You sometimes run through creeks and climb hills, while pulling yourself up with roots. You can get a little dirty or real dirty, depending on the weather.

Here are a few quick trail running tips: • Find a trail that’s not terribly hilly and confusing to follow.

• Road shoes are fine for some shorter runs, but if you decide to go longer you need trail shoes.

• The thicker soles of trail shoes protect you from the elements.

• Wear technical gear, as you would wear on the roads, but make sure it’s something you don’t mind dirtying up.

• Also, if you go for a long run, make sure you bring a water bottle because few options exist out there. You don’t want to put yourself in a Bear Grylls situation and have to drink your own urine.

That’s just nasty.

If you are too lazy to find trails on your own or you don’t have anyone to run them with, know that the Running Spot puts on the trail series called Dirt Days. It’s a series of area trail races extending from March through September. In order to accommodate everyone, some events offer two races (longer and shorter). I encourage you to hit the trails before you race on them. If you have any questions about trails or what trails to run, feel free to contact me here in the Newport store or email me (tieflie81@gmail.com).

So why not try trail running? Who doesn’t like to run like a wild man or woman through the woods; we did it as kids! See you out on the trails!

Last year, about this time, I started running trails. Before that, I primarily was on roads a little track work. My running suffered. I was burning out and just plain

The Hyde 5 5K Run/Walk • August 2012 • www.hyde5.com 8

My Life as a Former Runner: A Follow Up

By Ann Conroy In the last issue of The Spotlite, I was about to have foot surgery that put an end to my running career. The surgery went very well. My foot looks and feels better than it ever has.

What I really want to write about is you! I cannot tell you how many people have come into the Running Spot and recognized me from that story. Every person who read it understood what a loss it is to be unable to run. I was really touched when a beautiful young woman at my gym came up to me and introduced herself and said my article had touched her. She informed me that she was having surgery for breast cancer, and the really amazing thing is, I think she felt sorrier for me because I can’t run!

Runners are amazing people. We get up every morning and head out the door, regardless of weather or aches and pains, just to do what we love. I think big hearts must go along with all that cardio! I am happy to report that there is life after running. Even though I am gym bound, I can still get in a really good workout. While in a cast, I used a rowing machine; I rowed a 15K the Sunday of the Heart Mini Marathon. As soon as I was in a boot, I got on the elliptical trainer, and now that I am “free” I can use the stair mill. Next up, yoga and pilates! I can read on all the machines except rowing, so I have plowed through Atlas Shrugged, all of The Hunger Game books, as well as The Girl with the Dragon Tattoo series. I like to think of it as working my mind while my body works!

Do I miss running? More than you can imagine. I had a bad moment when I saw our Flying Pig training group on Eastern Avenue on my way to work. I made it through the busy Saturday and when I got home I had a meltdown. I was fine when it was cold and icy, but that first spring day it hit me how difficult this is going to be. I have even caught myself telling people, “I’m not supposed to run.” I guess there is still that lingering hope that maybe someday down the road, I might be able to again.

I have also learned that, at 51, my body does benefit from rest. I could never accept that while I was running. I do think that most runners could benefit from cross training. A day or two a week away from the pounding keeps the aches and pains away. As a runner, I was terrible about stretching.

Now I incorporate it in every workout. My body hurts less and I am much more flexible. Hiking at California Woods has proven to be challenging and I get my fresh air fix. I thought I would hate hearing about other runners’ accomplishments and their races, but I am finding that I can vicariously enjoy the sport. I love seeing their posts on Facebook, and watching the Boston Marathon was a thrill. I do have an occasional twinge of envy but it passes. I just want to say to everyone who reads this, “Long May You Run.”

Sit To Fit A Bob Roncker’s Running Spot Fitness Program Helping to Prepare Beginning Walkers and Joggers for a 5k

If you’ve ever felt motivated to begin a walking or running exercise program and lost interest, here is a training program for you. Join other beginners, joggers and walkers, and discover the benefits of getting fit. Our eight week program offers you an enjoyable way to train and participate in a local 5k event.

The program is convenient to you and your schedule.

Why 5k? First of all, 5k refers to 5,000 meters, the equivalent of 3.1 miles, the most popular distance for running and walking events. Experience the power, benefits, and enjoyment of training with a group of other runners and walkers…

The details...

We begin training eight weeks before the designated local 5k event. We meet weekly on Mondays and Thursdays and there are two separate groups each day. One meets at 9:30 a.m. and the other at 6:30 p.m. each day. There are various meeting locations throughout the Greater Cincinnati and Northern Kentucky areas. Go to www.runningspot.com to find a group near you.

These groups are designed for beginning walkers, run/walkers or runners (however, anyone wishing to join is welcome). The training group is limited to 50 participants for each session (a.m. and p.m.) We want to ensure that everyone has the opportunity to receive a lot of personal attention.

Cost to Join $50.00 - which includes perks, gift cards, information, a like-minded group to associate with and an award celebration evening.

Format for Each Meeting Day Welcoming - Tip for Day - Workout - Opportunity to meet with coaches to ask questions, etc. - Socialize afterwards at local coffee spot, etc. (optional)

For more information www.runningspot.com • email sittofit@runningspot.com • 513.321.3006

www.runningspot.com

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2012 Fall Marathon & Half Marathon Training Programs Starting Soon!!!

Runners, Run/Walkers & Walkers Welcome!

As the Official Training Program of the Flying Pig Marathon & Half Marathon…we hope you decide to come join us for your fall marathon or half marathon training!

Whether you are a marathoner or half-marathoner, runner, run/walker or walker, beginner or veteran…we have the perfect program to fit your needs.

Fall Training Program Start Dates

Ohio & Kentucky Marathon Running – Saturday, June 16 • Ohio & Kentucky Half Marathon Running – Saturday, June 23 Marathon & Half Marathon Walking – Wednesday, June 20 In addition to a Kentucky marathon and half marathon training option, we will also be offering 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…

• “Ohio” Fall Marathon Running will begin on Saturday, June 16 at the Running Spot in O’Bryonville at 7:00 am. This group will regularly meet at a variety of

locations on Tuesday evenings at 6:30 pm and Saturday mornings at 7:00 am. We do ask that marathoners come in with a 5-6 mile base running level.

• “Kentucky” Fall Marathon Running will begin on Saturday, June 16 at the Running Spot in Newport at 7:00 am. This group will regularly meet at Running

Spot Newport on Wednesday evenings at 6:30 pm and Saturday mornings at 7:00 am. We do ask that marathoners come in with a 5-6 mile base running level.

• “Ohio” Fall Half Marathon Running will begin on Saturday, June 23 at the Running Spot in O’Bryonville at 7:30 am. This group will regularly meet at a

variety of locations on Wednesday evenings at 6:30 pm and Saturday mornings at 7:30 am. This is a great program for beginning runners and run/walkers.

• “Kentucky” Fall Half Marathon will begin on Saturday, June 23 at the Running Spot in Newport at 7:30 am. This group will regularly meet at our Running

Spot Newport on Tuesday evenings at 6:30 pm and Saturday mornings at 7:30 am. This group will accommodate all levels and cater to those that find our Kentucky

location more convenient.

• Fall Marathon & Half-Marathon Walking Program will begin on Wednesday, June 20 at the Running Spot in O’Bryonville at 6:30 pm. 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 one of our Running Spot locations.

Though not designed for one specific race, our primary event is the Columbus marathon & Half Marathon on October 21st. Throughout the training, you will receive a month-by-month training schedule along with excellent guidance from our staff of over 40 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.

For further information, email one of the following coaches: Marathon Run – Joe Fung fallmarathontraining@gmail.com • Rod Thomas rod@runningspot.com Half Marathon Run – Cathy Russo russoclr@gmail.com • Jeff Branhan jbranhan@aol.com Walkers – Rich Weber rich@runningspot.com

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2012 Thanksgiving Day Race Training Program

Join our Running Spot Training Program in the Fight Against Breast Cancer

Begins Saturday, September 8th at 8:00 am at the Running Spot in O’Bryonville

Come train with us as we prepare for the 2012 Race For The Cure 5K to be held on Saturday, September 29th in Downtown Cincinnati.

Thanksgiving Training Info Sessions Tuesday, August 28 & Wednesday, September 5 O’Bryonville Running Spot at 7:30 pm Open to runners, run-walkers and walkers of all levels wishing to train in a fun and unique team-like environment. This program meets twice weekly – Saturday at 8:00 am and Tuesdays at 6:30 pm - and goes through to the Thanksgiving Day Race - Thursday, November 22th.

Our primary meeting locations will be the Running Spots in O’Bryonville and Newport, Newport-On-The-Levee, Lunken Airport and St Cecelia Church in Oakley.

We will provide a month-by-month training schedule through to race-date. If you are unable to make a workout, the schedule helps you keep pace with what the group is doing. Group workouts involve a blend of speed training and distance training, designed to get you ready for the 6.2 mile Thanksgiving Day course. Being in town for the Thanksgiving Day Race is not mandatory to take part in the program. We have a fair number who train with us, but can’t do the race on that day.

We offer various levels of training that range from walking, run-walking, running and racing. The program is open to novice and experienced runners and walkers alike. To assist in your training, we will have a 20-person coaching staff to help prepare you for the race and hopefully teach you a few new things along the way.

Our “Women only” RFTC group begins on Saturday, August 4th and meets twice weekly – Saturdays at 8:00 am & Wednesdays at 7:00 pm – at our Glendale Running Spot location.

Whether you are a veteran runner or walker, or you are just looking for the right motivation to get off of the couch, the RFTC 3.1 mile distance is appealing to the veteran wanting to work on their speed or to new runners and walkers looking to get into the sport.

Bonnie Bayer and her group of coaches will help get you through the hard days and make sure you have some fun along the way.

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- New Balance Race Specific Technical Shirt, Unique Running Spot Item, and Pair of technical socks.

Informational Meetings

Wednesday, July 25 at 7:00 pm at the Glendale Running Spot Wednesday, August 1 at 7:00 pm at the Glendale Running Spot

Cost is $80 and you can register online at www.runningspot.com or at any one of our Running Spot locations.

Program Perks – Each participant will receive a Running Spot technical race shirt, a pair of technical running socks, FREE ENTRY into a local 5K race, and a Unique Program Perk. * ENTRY into the Thanksgiving Day Race is NOT INCLUDED *

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Mike’s Walking and Cross Training Update

By Mike Wiggins Our goal is to get people active and to offer our customers an array of functional, stylish, versatile, and comfortable footwear.

Several key updates in our Walking and Cross Training collections embrace the diversity of our product offerings.

Walking: The New Balance 928 series (update to 927’s) arrived in our stores in May. It represents the latest in motion control for walkers who require minimal flex and superior comfort features. Available in Men’s sizes, widths B to 6E and Women’s sizes, widths 2A to 4E. Some widths may need to be special ordered.

WW928WT

MW/WW928BK

WW928WS

Another key update to our walking collection is scheduled to arrive the later part of July/early August. It is the 847 series (update to 846’s). New Balance modernizes health walking by offering premium technologies, ultimate cushioning and breathability in an accommodative design for an ideal fit, feel, comfort and motion control. Available in men’s sizes, widths 2A to 6E and Women’s sizes, widths 2A to 2E. Some widths may need to be special ordered.

WW847WB

MW/WW947BK

MW947WN

Cross Training: A great workout involves versatility and our Cross Training assortment offers lightweight feel without sacrificing comfort or flexibility.

The New Balance 871… Men and women’s lightweight, low-to-the ground, stability trainer for the fitness consumer who is looking for performance and versatility for activities both indoors and outdoors.

The New Balance 997… Combines lightweight stability with flexibility to allow you to move quicker and more efficiently

MX871SY WX997SL WX871BP

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The New Balance 813…. Designed to minimize numbness that often occurs while using cardio machines at home or in the gym.

WX813BK

Nike’s new introductions featuring Nike Free design for men and women

Nike Free Haven Nike Free Advantage

Merrell Barefoot Take a Step in a NATURAL Direction

Bob Roncker’s Running Spot offers a wide range of choices letting you and your feet move the way nature intended…

Merrell Barefoot Collection is one of the brands featuring - zero drop. The Pace Glove and Trail Glove allow you to move over dirt and roads with full ground contact.

Women’s Pace Glove

Bare Access and Arc

Come in and try some on!

Bare Access

Ryan’s Shoe Update

The 2nd Runner’s Symposium

By Ryan Whitcomb Brooks Ghost 5: • not too many changes here, due to the popularity of the Ghost 4 Brooks Ghost 5 • 1/2 an ounce lighter than the previous version • more flexible than previous model due to added omega flex grooves and overhauled caterpillar crash pad in the midsole Adidas Sequence 5: • 1 ounce lighter than the previous version • more accommodating toe box fit than sequence 4 • more flexible forefoot because of added flex grooves and independent adiprene+ unit • larger, yet lighter Formotion unit in the heel for a smoother, more dynamic heel to toe transition

Sponsored by Children’s Hospital Medical Center and Bob Roncker’s Running Spot Sunday, August 12, 2012 Cincinnati Children’s Hospital Oak Campus Medical Education Resource Center 8 a.m. - 12:30 p.m.

Adidas Sequence 5

Saucony Ride 5: • switched to 8mm heel drop from 12mm like many other saucony models (helps runners transition to a Saucony Ride 5 more natural style of running) • cushioning improved to Saucony’s premium midsole material • full ounce lighter than the ride 4 New Balance 880v2: • remains 12mm drop, while many other New Balance models are switching to an 8mm drop platform • the upper contains less material and overlays • added technologies: Tbeam (TPU unit that provides arch support and torsional rigidity) and Lightning Dry Liner (aids with moisture wicking in the upper) Asics Nimbus 14 LE: • switched to 9mm heel raise from 12mm (helps runners transition to a more natural style of running) • asymmetrical lacing system replaced with independant eyelets to disperse lace tension • available in Limited Edition Colorway Nike Pegasus 29: • 1 ounce lighter than the previous model • New “engineered mesh” in the upper provides better support and comfort than the previous model • Still contains waffle outsole pattern with BRS 1000 carbon rubber for traction and durability

New Balance 880v2

Asics Nimbus 14 LE

Nike Pegasus 29

www.runningspot.com Overview: The updated and expanded Runner’s Symposium will focus on describing in detail the multi-factorial causes of running-related injuries, outlining common sense steps for injury prevention, as well as describing a basic framework for treating an injured runner. Hands-on break-out sessions will be included. The target audiences for this course are high school cross country and track coaches, their student-athletes, parents, athletic trainers, and physical therapists.

Starting June 15 On-line registration for the symposium: www.regonline.com/2ndrunners Cost: $15 Adults/Coaches/PT’s; $10 High School/Middle School/ Collegiate Student Athletes Please go to www.runningspot.com for additional details or call Mike Wiggins, 513-686-0095

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My Marathon In Antarctica

By Cliff Jennings No, I am not going to tell you that I’ve run my last marathon.

I’ll be telling you about my trip to Antarctica, and the marathon the company I worked for, Marathon Tours, put on.

It is called it the Last Marathon because it was run on the Last Continent, Antarctica.

This was the second time they put on this full and half marathon. The first instance was in February of 1995.

It was a two-week trip in February 1997. We had 130 people traveling on this voyage. It was truly an international group, as we had a dozen people from Japan, several from Germany, Australia, Canada and Mexico, as well as citizens from South Africa, Ireland, France and the Czech Republic who were residing in the US. Also, several US citizens who were living in Saudi Arabia came with us.

It was a very diverse group composed of newlyweds, retired folks, several disabled people and a few first time marathoners. Age groups from the 20’s to 70’s ran. About 1/3 of the runners were female, which was higher than the first time. We also had several Ironman triathletes, half a dozen mountain climbers, a person who raced a boat solo around the world (the Whitbread race) and we even had a person who captained the 1992 Barcelona Olympic Bike time trials team. Also in the group were a film crew from Japan, writers from GQ magazine, a free lancer from the New York Times, and a writer from Sports Illustrated. All except the film crew were runners. For still photography we had Victor Sailer, the official photographer for the Boston and NYC Marathons among others.

A group of eight people from the Boston area flew down to New York on Sunday, February 9 to catch a plane for Buenos Aires, Argentina. It was a long 11-hour overnight flight and of course I got a middle seat between two people who fell asleep almost immediately. Argentinean airlines still allow smoking, and there were more than a few smokers!

I survived the flight and we arrived the next morning, Monday. However, once we cleared customs, my first problem as a tour guide arose. We had two buses to take us from the airport to the hotel. The first bus left with an interpreter and our other staff members. No problem. But when the luggage of one person with my group did not arrive, our interpreter had to bring him to the other side of the airport in order to find out what happened. The interpreter told me she would take a taxi into town. After she told me to get on the bus and go into town, away she went. I speak only a little Spanish and the bus driver spoke no

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English at all. I told him we could leave, but he just sat there. He would not leave without the interpreter. For ten minutes I could not convince him to leave, and no one else in my group spoke Spanish. Finally, I saw a man walk by in a business suit and I asked him if he spoke English. Luckily he did. I explained the situation to him and he translated it to the bus driver. Finally, we were on our way.

Buenos Aires is a very cosmopolitan and European-like city. It seemed like we were in Spain instead of South America. Nice warm weather accompanied their summer. Later that day, we had a group run through the city followed that night with a big reception dinner. We chartered two ships for the journey to Antarctica. The group on the first ship left Buenos Aires early the next day. Little did we know that this would be the last we would see of each other for almost the entire trip. My group spent the next two days in Buenos Aires.

On Thursday morning my group left Buenos Aires and flew down to the Tierra del Fuego town of Ushuaia. Ushuaia, the southernmost city in the world, is situated at the end of the Beagle Channel. The setting for Ushuaia is like being in the middle of Switzerland, except it’s not landlocked. Mountains surround the town and even in midsummer snow is up in the hills. Our run the next morning was up to the tip of a glacier.

On Friday afternoon we boarded our ship. The other group’s ship had left on Wednesday morning. Although we were going on a cruise, this was not the Love Boat or even a Carnival Fun ship. This was a former Russian research vessel converted to a cruise ship because the Russians no longer had money to fund the research. The vessel was made to operate in the Antarctic region. It was a comfortable ship with room for 80 passengers. The other ship was full but ours had only 50 passengers. This meant that many of us had our own cabin, which was good, because I felt crowded in my cabin and I was alone. It was definitely small. Plus, I had to share facilities with the adjacent cabin, that of the SI writer.

The Beagle Channel leads to the Drake Passage, which separates South America from Antarctica. If you read your history, you know the Drake Passage has some of the roughest waters in the world. Luckily for us, it was relatively calm. I say relatively, because it still had some sizable swells. I was a bit queasy the next two days as we crossed the Passage, but a few others were downright green at the gills. Several people did not make it to many meals. On Sunday afternoon we saw our first land, one of the South Shetland Islands off the coast of the Antarctic Peninsula. We also entered the iceberg zone, and we saw one that was several times the size of our ship. That evening we made our first landfall at Deception Island.

A volcano formed Deception Island. The caldera, now at sea level, is in the middle of the crater and is the bay we entered. Upon landing, we saw our first seals up close. The volcanic beach sand was black and was hot if you dug your foot into it. Although the last volcanic activity was in 1971, it is still not

completely inactive, as evidenced by the hot water under the sand. Across the island you can actually swim in the Antarctic, but the bay was too windy for our zodiacs to go there.

The next morning, Monday, we sailed to King George Island for the marathon.

There are four research bases on the island - Uruguay, Chile, Russia and China.

The original plan called for the marathon to take place on Tuesday and start at the Uruguayan base, but Murphy’s Law interceded. The President of Uruguay, who had never been to Antarctica, decided to pick the Tuesday of the marathon to visit his base. He could have chosen a hundred different days to visit, but he chose our marathon day. Thus, we not only had to change the day, but also our start and our course.

When our ship arrived Monday morning, the weather was terrible. It was 33 degrees, but steady winds over 30 miles an hour, with occasional higher gusts, created a low wind chill. There were also periodic snow squalls. The other ship, which preceded us by several hours, had already offloaded their runners. By the time we arrived, around 9:00 a.m., it was much windier than what the other ship had encountered. I was on the first zodiac to leave our boat. The water was so choppy it would have been extremely difficult to land. Before going no more than 100 yards from the ship, we had to turn back to our ship.

For the next two hours the conditions did not improve. To make matters worse, the other ship decided to start the race without us. As we peered through binoculars, we saw them start the race. Now, everyone on my ship had paid at least $5,000 to run this race in Antarctica, and they watched as the race started without them. They all looked to me for answers, and I had none, since I could not get in touch with my boss who was on land. I had no idea why they started the race without us. By now it was past noon. Since we had a seven-hour limit on the race, and it got dark at 9:00 p.m., two o’clock was the latest we could start the race. Things looked bleak. The weather was not expected to change, so we decided to have lunch, figuring we would never get off the ship.

Suddenly, at 1:30 the ship’s crew decided the winds had abated just enough to let us make a landing. Again, I was on the first zodiac, and although it was not an easy ride, we made it ashore. I immediately went to find by boss to see if I would be able to at least run the half marathon, but since we were essentially having two races, I would have to administer my race alone.

The newly laid out course started at the Russian research base, Bellingshausen.

The Russians were very happy to have visitors, especially females, at their base.

It then proceeded slightly uphill for 3 1/2 miles through a veritable mud bowl.

Because the temperature was just above the freezing mark, everything had thawed and the dirt road between the bases became one big mud trap. After passing by the Uruguayan base, the runners reached the Collins Glacier. The next mile and a half went up the thawing glacial snow. Since the initial part was very steep, full of cold flowing streams with occasional crevasses, the going was

very slow. By the time the runners reached the five-mile mark near the top of the glacier, crosswinds were gusting up to 50 miles an hour. That is where I stood, unprotected for an hour, alerting the runners that it was the turnaround point.

Otherwise, they could have run forever and gotten lost at the other end of the glacier. Once they turned around here, they headed back to the starting point.

After finishing this out and back part, the runners had completed 10 miles. After the last runner passed the turnaround point, I too headed towards the start, because it was also the finish area, and I had to record all of our ships finishing times. After getting to this point, the runners now headed in the opposite direction through the Chilean base towards the Chinese base for a three-miles out and back loop. This gave them 13 miles and the half marathoners stopped here. The full marathoners again proceeded to the base of the glacier, but not up. Once was enough. Returning to the start gave them 20 miles. Two more out and back loops to the Chinese base completed the full 26 miles (actually we later figured the course was probably about 1 1/2 miles short).

Besides the mud bowl and melting windy glaciers, there were other hazards. On the way to the Chilean base, the runners had to cross a 10-foot wide stream.

Since it was too wide to jump across, you had to run through it. Being just above freezing, you can imagine how much fun that was. Once past the Chilean base, the runners encountered a seal that decided to park himself directly in the middle of the dirt road course. This meant everyone had to detour around him because seals have been known to go after people if they get too close and they are deceptively fast. After the seal, an inquisitive penguin that decided he was going to watch the race kept getting in the way of some of the runners. Beyond the penguin was a pair of skuas. Skuas are birds that look like large seagulls, but they have a habit of dive-bombing you if you get too close to their territory. Sure enough, our racecourse was in their territory and they circled about 10 inches away from everyone’s head. It was very unnerving because occasionally they were known to peck at a few heads! Fortunately, this did not happen to any of our runners.

Since this portion of the out and back course was done three times, the runners had to run by this gauntlet of animals six times!! The winning time was 2:23:11

by Scott Dvorak, an Olympic trials qualifier in the 5K. This was his first marathon. Although I didn’t get to run much of the course myself, except for the glacier, I did get to accompany the last runner on his last three mile out and back, so I got to experience the seals, penguin and skuas plus the mud and streams. The last runner, Pat Rummerfield, who was disabled, finished in 6:48.

Pat became the first person with quadriplegia to complete a marathon. Several years earlier, this same runner had completed the Hawaii Ironman so he was no slouch. When he crossed the finish line, everyone, except for two crewmen and I, had already returned to the ship. However, the crew radioed the ship when Pat actually crossed the finish line, and the vessel’s horn was sounded. Its echo could be heard for miles. It was such an emotional moment for those of us at the finish. When we finally boarded the ship, Pat received a standing ovation.

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continued on page 16 The next two days were spent cruising among the islands off the Antarctic Peninsula. We made several landings each day at different penguin rookeries.

Since the penguins rarely come in contact with humans, we are not perceived as predators. Thus, you could get as close as a few feet to the penguins. It was very exciting to think we were walking around at the bottom of the world, the spot on your table top globe where you have to bend down to see. It’s a place that you’ve seen on National Geographic for years. Now we were really here!

Although the rookeries smelled absolutely awful, it was still fascinating to see the penguins in their natural habitat. Watching them waddle up and down the hills got to be a comical sight. We also landed at several other, more remote research stations, than what we saw on King George Island. Our last day in Antarctica, Wednesday, we again met up with the other ship. Anchored in Paradise Bay, we had the awards ceremony for the races. This was the only time the two ships got to mingle, and then only for an hour. After the awards, the other ship departed and our ship had its one and only landing on the Antarctica continent. Here we were able to hike up a hill and partake in a local custom known as butt sliding.

You just sit on your butt and slide down the long hill. It’s similar to a water slide, except it’s on snow, and although slower and bumpier, much longer.

On our way back to the ship on our zodiac, we cruised past giant icebergs, which were a surprising light blue in color. Since the water was so clear, you were able to see a great deal of the iceberg that was under the sea’s surface. Only 1/3 of an iceberg is above water. They also had some interesting shapes, as the wind tends to erode them. Also, we approached several seals basking on low-lying ice flows.

When we were at one of these ice flows, several Minke whales surfaced less than 10 feet from our zodiac. It was an absolutely awesome sight. As they just kept lazily swimming around, we decided to follow them for about 15 minutes. Then, we stopped the engines, and just sat there soaking in the incredible scenery.

These words don’t do justice to the incredible sights we saw.

It finally was time to leave Antarctica. We had to again cross the Drake Passage and once more our stomachs churned. On the way back, we went “around the Horn.” This is something most ships traveling to Antarctica do. It is to pay homage to all the early explorers who came before in much more difficult conditions. We arrived back in Ushuaia on Saturday. What seemed like a tiny town when we arrived the previous week now seemed like a big city. After a few hours of shopping, we boarded the plane to return to Buenos Aires. Then another overnight flight got us back to New York and then Boston.

Our journey “To The Ends of the Earth” was over, but we were left with incredible memories and pictures. I have been to many places all over the world.

These trips include China, Easter Island and the Himalayas, but this trip to Antarctica was truly “ an Adventure of a Lifetime”!!

2012 High School Cross Country Camp Sponsored by Nike

High School and Junior High athletes are welcome Tuesday, July 17 - Friday, July 20 9:00am – 2:00pm At Landmark Christian School On Glendale-Milford Road Cost is $60 Information Meeting – Saturday, July 7 at 12:00 p.m. at O’Bryonville Running Spot To register, go to www.runningspot.com or visit any one of our Running Spot locations Camp size will be limited to the first 100 athletes to register.

For more information, contact Randy Cox at coachcox@fuse.net or call 513.240.7015 ***Cost includes Running Spot shirt, socks, and add’l Nike swag

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“Thank You, You’re My Inspiration!”

By Joan(ie) Siegel

So many people have told me I’m an inspiration. I feel humbled and honored by these words, but the truth is, everybody else is my inspiration. If it weren’t for people telling me good things about myself, I would have given up a long time ago. Because people tell me I am brave and strong and inspirational….well, I feel obligated to live up to that.

As my cancer and cancer treatments progress and I feel weaker and weaker, it is other people’s expectations that make me get up and get going. All I can say is “Thank you” from the bottom of my heart.

I am so lucky to have gotten involved with the Running Spot. First it was the full marathon walking group in 2005 when my cancer returned and had metastasized. I was so determined to walk the full Pig that I continued training right through chemotherapy and radiation. I found nothing but compassion, support and understanding from my new friends in the training group. What an amazing group of people! I enjoyed them so much that what I had intended to be a one time adventure became a passion. I have been with the Roncker’s training groups ever since, eventually becoming a coach and an employee.

Thanks to all of you! Thanks to Bob Roncker for allowing me to be an employee, for finding a “spot” for me, so to speak. It has given me a purpose.

Thursday evenings, Sunday mornings, and 2 or 3 training group days, when I feel so tired I cannot imagine getting up, I do, because I have an obligation, a purpose. I am so grateful to all the walkers who energize me. Thank you to all the friends who offer me rides. I say to myself, if I can walk 10 miles, surely I can drive myself, but people insist and I am grateful. Every little bit helps and a ride helps. All these people whom I have met through the Running Spot; Bob and Mary Ann and employees and acquaintances, all are good people with good hearts. All are kind and encouraging and have kept me going. I am so grateful to family and friends, people who pick me up to go out to eat or shopping or to the doctor. I am the luckiest person on earth. Thank you!!

If you have ever thought about walking or running or run/walking a race, the Running Spot has such a variety of training groups, but one thing they all have in common is good people. It is worth it to join a group just for the social aspect.

Some of my fellow walkers have become some of my best friends.

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The Little Things...

By Martha Nash As the accesories buyer for the Running Spot, I want to feature a few items that I think can really make a difference in your excercise programs. We carry everything from nutritional supplements to massage equipment. Sometimes it is the little things that make a BIG difference!

LOVE your Smartwool in Every Season!

The Problem: It’s 7:00 a.m. and already 90-something degrees, the sun’s on you, and the humidity is at 80% , you’ve got miles to run.

The Solution: Smartwool baselayers come in a variety of fabric weights, so in addition to the thermoregulation and moisture management properties of wool, you can enjoy properly designed products that keep you as comfortable in the heat as they do in the cold.

When you exercise, your muscles produce heat. During physical activity, your body temperature can rise up to 3 degrees. Sweating is the human body’s cooling process (Don’t forget to hydrate; your body can lose up to ½ gallon of water each hour during extreme exertion in high heat).

As blood heated by your muscles circulates through your skin, the heat is removed from the body as sweat evaporates, so cooler blood can return to your muscles. This process keeps your core body temperature in check.

Research shows that because of wool’s effective moisture management, you maintain a lower and more stable core body temperature when wearing wool next to skin instead of synthetics.

Lactic acid build-up results in fatigue, muscle pain, and even cramps. When you slow the rate at which your core body temperature increases, you also slow the rate at which lactic acid builds up.

Research has shown that wearing wool next to your skin is an effective way to limit rise in core body temperature during exercise, slowing the rate at which lactic acid builds up in your muscle.

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PROTEC ATHLETICS Keeping Your Muscles Feeling Great - Pro-Tec Foam Rollers General Application: Great tool for stretching, promoting flexibility and Myofascial Release! Alleviates muscle and soft tissue tightness of the upper and lower back, IT band, hamstring, adductors, upper arm, and much more!

Medical Applications: The high density Foam Roller stretches muscles and tendons, breaks down soft tissue adhesion, and soothes tight fascia while increasing blood flow and circulation to the soft tissues.

How It Works: Using your own body weight and a Foam Roller, you can perform a self-massage or Myofascial release. By applying gentle, sustained pressure on the soft tissues, Myofascial release results in softening and lengthening of the fascia.

Myofascial release has been shown to relieve various muscle and joint pains such as IT band syndrome and shin splints as well as improving flexibility and range of motion.

HONEY STINGER Pure Natural Energy If you’re looking for a more natural option for your energy needs during, before or after an activity, consider Honey Stinger.

Chews, Bars, and Waffles offer a variety of textures and flavors to enhance performance. And, they taste great, too!

STING OR BE STUNG

KT Tape Let’s say you just finished your favorite workout and now your lower back is killing you. KT Tape provides targeted pain relief by relieving pressure and increasing circulation to help speed recovery.

Or, maybe the last time you went jogging you tweaked your knee and now it hurts to run or walk up the stairs. KT Tape provides stability and support for joints by providing an external layer of support around the joint. And it comes ready to apply right out of the box, already precut so you don’t have to worry about…yeah…that kind of stuff. You could always load up on pain meds or just be content to sit on the sidelines but quitting isn’t an option and pain meds can be dangerous.

Fortunately, there’s an alternative that’s clinically proven, athlete tested, and used by millions of people worldwide. It’s called KT Tape. KT Tape is lightweight, comfortable to wear, and used to treat and prevent hundreds of common injuries such as knee pain, shin splints, and tennis elbow. It has second-skin adhesion. Go ahead - beat it up, swim with it, wear it on your feet during sand volleyball, or your 100-mile mud run. When it comes to medical adhesive, stronger is not always better. The key to medical adhesive is stick and release: the adhesive must stay on, no matter how punishing the environment, but release when it’s peeled off without causing pain and bleeding. The KT Tape product design team spent hundreds of hours in R&D developing the perfectly balanced adhesion.

Here is how it works, KT Tape is applied along muscles, ligaments, and tendons (soft tissue) to provide a lightweight, strong, external support that helps to prevent injury and speed recovery. KT Tape works differently for different injuries. KT Tape can lift and support the knee cap, holding it in place for Runner’s Knee. KT Tape can support sagging muscles along the arch of the foot, relieving the connective tissues for Plantar’s Fasciitis.

And, KT Tape can lift the stress off of shin splints to allow pain release and give the body a better opportunity to recover. Depending on how it is applied, KT Tape supports, enables, or restricts soft tissue and its movement. By stretching and recoiling like a rubber band, KT Tape augments tissue function and distributes loads away from inflamed or damaged muscles and tendons, thereby protecting tissues from further injury.

SWIFTWICK SOCKS One of Swiftwick’s biggest fans

NEW

and now sponsored athlete is our own local ultra runner, David Riddle. David has had multiple first place finishes on challenging trail courses and took 5 place overall at the th

100K world Championships.

Swiftwick, due to its tight weave, is ideal for trail running.

Managed Compression Swiftwick socks are proven to reduce swelling, improve blood circulation and increase your endurance.

Moisture Management Effective wicking of moisture with no chemicals. By using Olefin (a Nobel prize winning fiber) Swiftwick has produced a fast drying, lightweight sock with incredible breathability. Olefin retains less than .01% of its weight in moisture and resists deterioration from detergents and perspiration.

Made in the USA Domestic production affords the company improved quality control. A close eye is kept on the sources of the materials and the integrity of the finished product.

Swiftwick is proud to employ an American workforce, with all of the socks made in Tennessee.

Sustainable Approach The Performance Line socks are knitted at 200 needles; the highest density you’ll find in socks. The higher the needle count, the tighter the knit. Our socks are so tightly knitted that trail debris or foreign material can’t penetrate your sock to cause irritation and blistering. This structure creates a second-skin feel, prevents shifting or bunching and eliminates the risk of friction blisters while making your shoes fit more comfortably. The high-gauge construction produces a softer, denser, and more durable garment.

Give a new boost to your feet this summer. Come in and give the new Swiftwick socks a try.

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Running (Or At Least Trying To) While Pregnant

By Alessa Liedhegner As an avid runner for many years, running has almost become second nature to me. Whether I was training for the Flying Pig half marathon, the Boston Marathon or competing in college, it was something I never really thought about. I just put on my shoes and out the door I went. It wasn’t until this past year, between getting married in September, finding out in October I was pregnant and then having a miscarriage in December, that I really started to think that running was more than just a race or always training for something. I began to use running as a stress release, a way to get away from all the emotions I was experiencing over such a short timeframe.

WWW.NKUNORSE.COM • 859.372.5193

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In February this year, when I found out I was again pregnant, I wanted to take things more slowly. I went online, of course, to find as much information as I could about running while pregnant. Unfortunately, there really wasn’t much out there. During my first trimester, I settled for walking a couple of miles a day with my dog Guinness. After making it through to my second trimester, I have the bug to get out there and start running again. Outside of watching my heart rate, staying hydrated and making sure I don’t overheat, I am looking for advice from other moms who ran throughout their pregnancy. Did you race? What type of training did you do? How did you feel as you progressed through your pregnancy? I know the basics of running and I know I can apply most of those ideas but I want some personal experiences. This, being my first pregnancy, I find myself in an unknown area. Describe your experiences via email or letter; I am all ears! Thank you. I can’t wait to read your stories! alessa@runningspot.com.

How Do I Get Ranked In The Runner’s Spotlite?

By Bob Roncker We use a hierarchy of steps to establish each ranking. Every ranking period starts fresh. There is no carry over from previous rankings.

1. First we try to obtain the results of all the local races. If you run or walk out of town, and you think that your time might merit consideration for ranking purposes, you can help by sending us the results.

2. Then a score, based upon tables in the book Oxygen power: Performance tables for distance runners by J. Daniels and J. Gilbert, is assigned to the top times of the various events. These marks, resembling one’s maximum oxygen intake, are available for each event. This allows us to compare results made over different distances. We do take in consideration course and weather conditions, which affect performances. Rod Thomas does this research.

3. The top 25 or 30 individuals, from each age group, are listed with their scores on an Excel spread sheet.

4. I check how people did in direct competition with one another. i.e. If you beat me, you will probably be ranked ahead of me.

5. I then look at how individuals did against common competitors, especially if they did not race against one another. Perhaps A and B did not race against one another, but they each raced against C. A beat C by two minutes and B beat C by two seconds. A will be ranked ahead of B. 6. Then I look at top and average quality of performances. If A and B did not race one another, and they did not race against C, but A ran a 17:00 5k and B a 19:00 5k, A will be ranked higher.

7. Performances in some of the more established races take priority.

8. Consistency of performance, versus only one race, can help. However, if a person only runs one race, and it is a good one, that may be all that is necessary to achieve a solid ranking.

9. If everything is still tied, then I check to see who purchased the most shoes from us (just kidding).

Hall of Fame Running Career Locally Famous Podiatrist • www.runlabdro.com International Cult Rock Star • www.flipreality.com

Dr. Stacy Osborne 513.351.6300 Like No Other! For 28 years!

Free Consultations Every Saturday at 3 p.m.

Running Spot O'Byronville • Reservations Required

Free Injury/Health Clinics Relieve Sore Feet • Heels • Knees • Hips • Massage Improve Your Nutrition & More

When & Where First & Third Thursday of each month-O’Bryonville • 5:30p.m.-7:00p.m.

At Bob Roncker’s Running Spot • 1993 Madison Rd. Cincinnati, Ohio 45208

Second Wednesday of each month-Edgewood, KY • 5:00p.m.-6:30p.m.

At St. Elizabeth Sports Medicine (in conjunction with Bob Roncker’s Running Spot in Newport) 830 Thomas More Parkway, Suite 101, Edgewood, Ky 41017

Second & Fourth Thursday of each month-Glendale • 5:30p.m.-7:00p.m.

At Bob Roncker’s Running Spot, 267 East Sharon Rd. Glendale, OH 45246

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

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2013 Boston Qualifiers as of May, 2012 Men’s Open Peter Kemboi Chris Reis Jynocet Basweti Edward Korir Philip Kamau Max Hock Breylen Derrick Tom Kauffmann Tilahun Abebe Mark Ragase Colin Meyer Ryan Hopper Nathan Stewart Denny Kramer Eric Bair Zac Lewis Lukas Schmid Nick Westerman Chris Ferrone Tim Kaiser Adam Sprague Matt Lynch Mitch Frey Brian Taghon Roland Molina Eric Dwyer Greg Johnson Andrew Brasse Tyler Borek Matt Wieczorek Duck Yim David Bea Brian Marshall Brian Gittinger Ryan Woolley

3:05 & under 2:21 2:21 2:23 2:25 2:27 2:34 2:38 2:39 2:43 2:44 2:45 2:47 2:48 2:48 2:49 2:49 2:53 2:55 2:55 2:56 2:57 2:57 2:57 2:58 2:58 2:58 2:59 2:59 3:00 3:02 3:02 3:04 3:04 3:04 3:04

Columbus ‘11 Columbus ‘11 Louisville ‘12 Louisville ‘12 IN Monumental ‘11 Columbus ‘11 PIG ‘12 Chicago ‘11 Columbus ‘11 Columbus ‘11 PIG ‘12 Chicago’11 Columbus ‘11 PIG ‘12 Boston ‘12 PIG ‘12 PIG ‘12 PIG ‘12 PIG ‘12 Boston ‘12 Columbus ‘11 PIG ‘12 PIG ‘12 Chicago ‘11 Columbus ‘11 PIG ‘12 Chicago ‘11 PIG ‘12 PIG ‘12 Columbus ‘11 PIG ‘12 Columbus ‘11 Columbus ‘11 PIG ‘12 PIG ‘12

Women’s Open 3:35 & under Ludmila Stepanova 2:46 Rachel Bea 2:54 Alison Delgado 3:01 Lisa Andi 3:04 Jordin Cooper 3:08 Erin Bauer 3:10 Lauren McCafferty 3:14 Emily Bello 3:16 Amanda Lindsey 3:17 Cristy Doll 3:17 Laurah Turner 3:20 Lindsey Manville 3:20 Kelly Meyer 3:21 Lisa Sand 3:23 Sarah Riesenberg 3:24 Jill Glassmeyer 3:27 Kelly Leugers 3:28 Deirdre Meyer 3:28 Sara Stark 3:28 Jill Dann 3:29 Stephanie Marmora 3:30 Andrea Sitlinger 3:31 Valerie Jones 3:31 Christina Mackell 3:32 Maegan Capuano 3:32 Anna Moore 3:33 Amy Marcott 3:33 Kelly Klosterman 3:33 Erin Petrovic 3:33 Anne Terhaar 3:33 Jody Gastrich 3:33 Megan Folkerth 3:34 Joy Kellogg 3:34 Amy Bancroft 3:34 Men’s 35-39 Rob Morwood William Allen Jeff Cohen Scott Bihl Matthew Garrod Aaron Cox Tim Lessek Chad Russell

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Columbus ‘11 PIG ‘12 PIG ‘12 PIG ‘12 Columbus ‘11 PIG ‘12 PIG ‘12 PIG ‘12 PIG ‘12 PIG ‘12 Columbus ‘11 PIG ‘12 PIG ‘12 PIG ‘12 PIG ‘12 PIG ‘12 Columbus ‘11 PIG ‘12 PIG ‘12 Louisville ‘12 PIG ‘12 Columbus ‘11 PIG ‘12 IN Monumental ‘11 Louisville ‘12 Columbus ‘11 Columbus ‘11 PIG ‘12 IN Monumental ‘11 IN Monumental ‘11 PIG ‘12 IN Monumental ‘11 PIG ‘12 Louisville ‘12

3:10 & under 2:37 2:45 2:49 2:49 2:50 2:51 2:52 2:55

PIG ‘12 PIG ‘12 Columbus ‘11 IN Monumental ‘11 IN Monumental ‘11 PIG ‘12 Boston ‘12 Columbus ‘11

Brandon Cox 2:58 Jeff Kling 2:58 Shawn Standridge 3:01 Matthew Wieczorek 3:02 Brian Courter 3:03 Jason Schwab 3:04 Harvey Lewis 3:04 Dan Lee 3:05 Sean Molony 3:06 Jason Burlage 3:07

Columbus ‘11 PIG ‘12 PIG ‘12 Columbus ‘11 Columbus ‘11 PIG ‘12 PIG ‘12 IN Monumental ‘11 PIG ‘12 IN Monumental ‘11

Women 35-39

3:40 & under

Heather Backer Kerry Lee Jen Horenziak Natalya Shinkle Sarah Heffron Jill McGrail Sarah Kessler Jen Davis Kris Zimmerman Andrea Heekin Sarah Blackert Carrie Apling Marsha Parke

2:56 2:59 3:20 3:24 3:30 3:31 3:33 3:33 3:35 3:36 3:36 3:38 3:39

Men 40-44

3:15 & under

Maxim Zobov TJ Lentz Bob Fehrenbach Jay Brewer Mark Stagney Eric Hunziker Frank Field Rob Gould Dave Szeremet Chris Cavanaugh Mike Brubaker David Ahlert Brian Tumlin Kenji Heilman Charles Bell John Fenton Women 40-44

2:30 2:35 2:52 2:56 2:56 2:58 3:00 3:01 3:04 3:04 3:07 3:08 3:09 3:11 3:14 3:14

Columbus ‘11 Columbus ‘11 Chicago ‘11 PIG ‘12 PIG ‘12 PIG ‘12 Chicago’11 IN Monumental ‘11 PIG ‘12 PIG ‘12 Columbus ‘11 Columbus ‘11 PIG ‘12 Chicago ‘11 Columbus ‘11 PIG ‘12

3:45 & under

Anita Le Diane Griesser Allison Buecker Hellen Scharff Melissa Hardy Kelly Schoenefeld Amy Dunlap Erin Lawry Tanya Thatcher Susan Hoelle Rebecca Hug CJ Kim Men 45-49

Chicago’11 Columbus ‘11 PIG ‘12 PIG ‘12 Columbus ‘11 PIG ‘12 IN Monumental ‘11 PIG ‘12 IN Monumental ‘11 PIG ‘12 PIG ‘12 Columbus ‘11 IN Monumental ‘11

3:10 3:17 3:26 3:30 3:35 3:37 3:39 3:39 3:40 3:41 3:42 3:43

PIG ‘12 PIG ‘12 Columbus ‘11 PIG ‘12 Columbus ‘11 IN Monumental ‘11 PIG ‘12 PIG ‘12 Boston ‘12 NYC ‘11 PIG ‘12 Boston ‘12

3:25 & under

Todd Barker Keith Hall Michael Rioux Mark Koors D. Scott Gregory Paul Schwartz Ken Taylor Robert Petry Roger Vance Kenneth Wedig Scott Plumley Jim Davidson Steve Torok

Women’s 45-49

3:06 3:08 3:10 3:10 3:14 3:15 3:16 3:17 3:18 3:18 3:20 3:23 3:24

Kristi Fine Jill Peters Susan Tabor Laurie Davis Gay Hammon Mary Donoghue

3:11 3:16 3:25 3:28 3:30 3:39

IN Monumental ‘11 PIG ‘12 PIG ‘12 PIG ‘12 PIG ‘12 Boston ‘12 Columbus ‘11 PIG ‘12 IN monumental ‘11 Boston ‘12 Louisville ‘12 IN Monumental ‘11 PIG ‘12

3:55 & under PIG ‘12 PIG ‘12 PIG ‘12 Columbus ‘11 PIG ‘12 PIG ‘12

Jennifer Summe Kim Robinson Pam Taylor Peg Rusconi Jennifer Russo Karen Spade Mary Kincaid Gretchen Bumpus Elizabeth Hilton Men 50-54

3:41 3:43 3:43 3:47 3:48 3:49 3:51 3:53 3:54

Columbus ‘11 Columbus ‘11 Boston ‘12 PIG ‘12 PIG ‘12 Columbus ‘11 PIG ‘12 PIG ‘12 IN Monumental ‘11

3:30 & under

Alan Hicks 3:07 Len Schuster 3:12 Bob Orr 3:13 Pat Gish 3:17 Bruce Williams 3:19 Roger Tyler 3:20 Bob Huber 3:22 Stephen Chambers 3:22 Dave Krekeler 3:22 George Brennock 3:23 Jim Frondorf 3:24 Marshal Compton 3:28 Seth McLaughlin 3:29

PIG ‘12 Columbus ‘11 Columbus ‘11 IN Monumental ‘11 PIG ‘12 Columbus ‘11 PIG ‘12 PIG ‘12 PIG ‘12 Nashville ‘12 Columbus ‘11 IN Monumental ‘11 PIG ‘12

Women 50-54

Lynda Reisenfeld Joan Cameron Mary Owensby Robin Smith Joanne Nugent Janie Kennedy Kathleen Fussinger Susan Vogt

IN Monumental ‘11 Nashville ‘12 PIG ‘12 PIG ‘12 Columbus ‘11 IN Monumental ‘11 PIG ‘12 IN Monumental ‘11

4:00 & under 3:30 3:42 3:53 3:53 3:55 3:57 3:57 3:58

Men 55-59 3:40 & under Joe Zeinner 3:07 Neil Martin 3:11 Bruce Jones 3:15 Jim Whitaker 3:26 Hal Stewart 3:31 Steve Madden 3:32 Jeff Allen 3:33 Chip Jansen 3:34 Mike Lies 3:34 Mark Ford 3:34 Russell McMahon 3:39 James Jansing 3:39 Larry Scharfenberger 3:39 Women 55-59

PIG ‘12 PIG ‘12 PIG ‘12 PIG ‘12 IN Monumental ‘11 Columbus ‘11 PIG ‘12 Columbus ‘11 PIG ‘12 PIG ‘12 Columbus ‘11 PIG ‘12 Louisville ‘12

4:10 & under

Judi Cesler 3:58 Berlin ‘11 Janet Christoff 4:00 PIG ‘12 Kimberly Theiss 4:06 PIG ‘12

Men 60-64 3:55 & under Dan Aerni Rodney Thomas

Women 60-64

3:47 3:52

Jean Schmidt Elizabeth Rader Kathy Hicks

3:56 4:20 4:24

Men 65-69

Louisville ‘12 AZ Rock& Roll ‘12

4:25 & under St. Jude ‘11 IN Monumental ‘11 Columbus ‘11

4:10 & under

Lanny White Jim Sears Mark Sackett

3:43 3:47 3:58

PIG ‘12 PIG ‘12 IN Monumental ‘11

2012 Rankings Road Race Ranking of Local Runners and Walkers. Results are through March to Mid-May of 2012.

Open Male Runners 1 Derrick Butler 2 Chris Reis 3 Tommy Kauffmann 4 Chris Herren 5 Eric Bair 6 Travis Murray 7 Brian Denny 8 Donnie Warner 9 Brett Frondorf 10 Ryan Hopper 11 Randall King 12 Jason Gantt 13 Tom Lee 14 Rob Morwood 15 Jeff Schrock 16 Breylen Derrick 17 Drew Kaiser 18 Mike Greiwe 19 Allan Mota-Paulino 21 Dan Burnett 20 Mark Bierkan 22 J J Webber 23 Adam Gloyeske 24 David Bea 25 Brian Marshall 26 Tim Menocher 27 Kenneth Bader 28 Michael Dehring 29 Brian Dugan 30 Zak Lewis

2 Erin Bauer 3 Adrian Kimmett 4 Amy Herren 5 Courtney Hentz 6 Lauren McCafferty 7 Christine Moon 8 Kelly Meyer 9 Rebecca Frederick 10 Rebekah Johnson 11 Jennifer Estill 12 Kelly Jones 13 Jill Glassmeyer 14 Patricia King 15 Stephanie Marmora 16 Danielle Meiners 17 Shelby Miller 18 Mary Larson 19 Katie Warren 20 Brittany Hinn

2 Missy Picard 3 Carrie Birth 4 Annette Molina 5 Monique Choquette 6 Sara Stark 7 Erika Wetzel 8 April Martini 9 Amy Taylor Haas 10 Jennifer Law 11 Jennifer Sargent 12 Jody Gastrich 13 Deirdre Meyer 14 Halle Cupp 15 Kelly Buetsche 16 Lauren Tranquilli 17 Valerie Jones 18 Elizabeth Engelhardt 19 Kelly Klosterman 20 Danielle Pfister

2 Dianne Griesser 3 Kim Noble 4 Susan Tabor 5 Maria Gajete 6 Sheri Kanarek 7 Amy Dunlap 8 Susana Waimin 9 Susan Hoelle 10 Pamela Baker 11 Trish Hiler 12 Rebecca Hug 13 Heather Fenton 14 Lecia Holley 15 Katie Phelan 16 Hellen Scharff 17 Ann Black 18 Leila Owens 19 Kate Goldsmith 20 CJ Kim

2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Male 25-29 1 Chris Herren 2 Donnie Warner 3 Ryan Hopper 4 Randall King 5 Tom Lee 6 Breylen Derrick 8 Dan Burnett 7 Mark Bierkan 9 Kenneth Bader 10 Brian Dugan 11 Zak Lewis 12 Matthieu Gancedo 13 Nick Westerman 14 Nathan Stewart 15 Greg Lemmon 16 Denny Kramer 17 Joseph Maus 18 Ryan Woolley 19 Evan Bayles 20 Matt Frondorf

Male 35-39 1 Rob Morwood 2 Jeff Schrock 3 Mike Greiwe 4 William Allen 5 Michael Hoblet 6 Aaron Cox 7 Eric VanLaningham 8 Tim Lessek 9 Mark Malik 10 Rob Messmer 11 Chad Russell 12 Shawn Standridge 13 Chip Boertlein 14 Eric Barth 15 Jeff Kling 16 Scott Bihl 17 Jason Schwab 18 Eric Moore 19 Derek Jones 20 Matt Herring

Male 45-49 1 TJ Lentz 2 Landen Summay 3 Philip Helbig 4 Greg Williams 5 Paul Schwartz 6 Kenneth Wedig 7 Mark Koors 8 Kevin Henry 9 Keith Hall 10 Donnie Gilman 11 Michael Rioux 12 Scott Schoenharl 13 Richard Goodman 14 Mark Friedmann 15 D Scott Gregory 16 Arash Babaoff 17 Mark Bardgett 18 Cam Carver 19 Roger Thornberry 20 Robert Petry

Male 55-59 1 Tom Eckel 2 Joe Zeinner 3 Neil Martin 4 Neil Martin 5 Mike Lies 6 Dave Lenahan 7 Bruce Jones 8 Dale Schaefer 9 Jeffrey Smith 10 Bill Hardy 11 Kevin Sheehan 12 Thomas Dankenbring 13 Jeff Allen 14 Tom Niehaus 15 Jim Whitaker 16 Paul Harkins 17 Mike Federle 18 Herbert Robinson 19 Craig North 20 Clarence Brock

Male 65-69 1 Wayne Doehlman 2 Lanny White 3 Steven Herrell 4 Jim Sears 5 Andrew Steckl 6 Albert Sewell 7 Andy Livingston 8 Frank Osborne 9 Mark Sackett 10 Michael Horner 11 Donald Valmassoi 12 Tom Wick 13 Ed Hunter 14 Mike Emark 15 Jack Lynch 16 John Glendon 17 Bill Froschauer 18 Gene Black 19 Ray Heidorn 20 Larry Hannigan

Female 25-29 1 Becky Clark 2 Rachel Bea 3 Karen Berndt 4 Grace Conrad 5 Olivia Jaworek 6 Alison Delgado 7 Lisa Andi 8 Jordin Cooper 9 Leslie Kraus 10 Emily Bello 11 Cristy Doll 12 Amanda Lindsey 13 Chelsea Kindschuh 14 Anna Moore 15 Marie Audett 16 Andrea Mayall 17 Stephanie Plank 18 Andrea Sitlinger 19 Laurah Turner 20 Lisa Sand

Female 35-39 1 Heather Backer 2 Kerry Lee 3 Kelly Edmondson 4 Monika Deroussel 5 Jenna McHugh 6 Tara Teras 7 Beth Ehrensberger 8 Erin Hipp 9 Lisa Wilber 10 Jill McGrail 11 Jen Davis 12 Liz Pishotti Jones 13 Sarah Kessler 14 Amy Rudge 15 Cathie Phillips 16 Sarah Burkart 17 Jen Scott 18 Dawn Pursell 19 Tiffany Whitt 20 Natacha Smith

Female 45-49 1 Kristi Fine 2 Jill Peters 3 Gay Hammon 4 Mindy Sherwood 5 Susan Tabor 6 Pam Taylor 7 Susan Shepherd 8 Marnie Gautsch 9 Chris Jones 10 Kimberly Robinson 11 Evie Estes 12 Verna Arnette 13 Margaret Rasconi 14 Mary Kincaid 15 Victoria Gundrum 16 Karen Dewine 17 Mary O’Donoghue 18 Joni Torsella 19 Ann Gruenbacher 20 Jenny Lahle

Female 55-59 1 Sherry Hyden 2 Vanessa Haunert 3 Judith Peelman 4 Connie Haglage 5 Janet Christoff 6 Rhonda Bohannon 7 Kimberly Theiss 8 Mimi Ransick 9 Kimberly Ogle 10 Elaine Mersch 11 Shauna Dammel 12 Jeanne Kleiman 13 Laurie Herman 14 Teresa Schmidt 15 Beth Kloppenborg 16 Teresa Weden 17 Terri Klapproth 18 Mary Kay Ickes 19 Margie Hartzel 20 Kay Bolin

Female 65-69 1 Sharon Mulvaney 2 Carol Meagher 3 Elizabeth Brown 4 Dee Mason

Male 24 and Under 1 Tommy Kauffmann 2 Brian Denny 3 Brett Frondorf 4 Drew Kaiser 5 Allan Mota-Paulino 6 J J Webber 7 Adam Gloyeske 8 Nick Swinford 9 Jeff Schroer 10 Peter Migun 11 Eric Hauser 12 Kevin Kluesener 13 Misha McCormick 14 Eric Dwyer 15 Marc Kutylowski 16 Mike Ballenger 17 Patrick Holland 18 Brad King 19 Tyler Borek 20 Erik Morris

Male 30-34 1 Derrick Butler 2 Chris Reis 3 Eric Bair 4 Travis Murray 5 Jason Gantt 6 David Bea 7 Brian Marshall 8 Jerry Claunch 9 Court Lilly 10 Adam Tolle 11 Matt Motsinger 12 Matthew Perry 13 Lukas Schmid 14 Stephen Hayes Jr. 15 Chris Ferrone 16 Greg Johnson 17 Garrett Burnett 18 Andrew Brasse 19 Roland Molina 20 Mark Ragase

Male 40-44 1 Michael Dehring 2 Tim Menocher 3 William Hoffman 4 Chris Panczyk 5 Eric Hunziker 6 Bob Fehrenbach 7 Mark Stagney 8 Chris Cavanaugh 9 Jay Brewer 10 Tom Rhoades 11 Tim Nijakowski 12 Jeff Phillips 13 Dave Szeremet 14 Brian Singstock 15 Rick Finn 16 Duane Titus 17 Tim Cantrell 18 Brian Tumlin 19 Kenji Heilman 20 Bob Fehrenbach

Male 50-54 1 Eugene Rutz 2 Alan Hicks 3 Dan Bird 4 Andy Perrino 5 Andy Jones 6 Mark Tensing 7 Rick Moody 8 Joe Brown 9 P J Arling 10 Lon Bussell 11 Tim Meyer 12 Bill Valenzano 13 Greg Alverson 14 Eric Huey 15 Stephen Chambers 16 Mark Feighery 17 Kenneth Roth 18 Ken Giessler 19 Bruce Williams 20 Len Schuster

Male 60-64 1 Ken Roark 2 Dennis Geiger 3 Michael McCarthy 4 Stephen Peelman 5 Dave Ringshauser 6 Tom Reis 7 Daniel Aerni 8 Bob Wahlke 9 Bob Bergstein 10 Steven Doll 11 Rodney Thomas 12 Robert Wolfzorn 13 John Froelich 14 Lenny Sams 15 Richard Mischell 16 Don Munninghoff 17 Jim Wimmers 18 Tom Collett 19 Barry Levine 20 Michael Whittaker

Female 24 and Under 1 Katherine Lewnard

Female 30-34 1 Amy Robillard

Female 40-44 1 Anita Le

Female 50-54 1 Maria Siska

Female 60-64 1 Sally Wallace

Open Female Runners 1 Amy Robillard 2 Becky Clark 3 Rachel Bea 4 Karen Berndt 5 Grace Conrad 6 Olivia Jaworek 7 Heather Backer 8 Kerry Lee 9 Anita Le 10 Alison Delgado 11 Lisa Andi 12 Missy Picard 13 Katherine Lewnard 14 Jordin Cooper 15 Erin Bauer 16 Leslie Kraus 17 Kristi Fine 18 Adrian Kimmett 19 Dianne Griesser 20 Amy Herren 21 Kelly Edmondson 22 Carrie Birth 23 Courtney Hentz 24Lauren McCafferty 25 Monika Deroussel 26 Emily Bello 27 Cristy Doll 28 Jill Peters 29 Amanda Lindsey 30 Chelsea Kindschuh

Sandra Taylor Robyn Williams Cheryl McKettrick Susan Savage Joan Cameron Susan Wingertsahn Diane Orzali Mary Pat Hermanns Belinda Wharton Dorothy Hafertepen Julie Anderson Maureen Heintz Kathleen Fussinger Shari Andrews Debbie Biddle Mary Felty Robin Smith Joan Ringel Karen Cormier

2 Kathleen Wilkins 3 Cathy Foley 4 Jean Schmidt 5 Pam Kincaid 6 Elizabeth Rader 7 Linda Graham 8 Joyce Meyer 9 Poppy Hawkins 10 Jennifer Black 11 Virginia Grogan 12 Eileen O’Keefe 13 Lynette Unger 14 Paula Hoffman 15 Julie Shapero 16 MaryAnne Mathews 17 Mary Beth Price 18 Kathy Allen 19 Linda Mildon 20 Jeanne Franklin

Male 70-74 1 Gary Miller 2 Wayne Wheeler 3 Thomas Cummins 4 Gene Black 5 Bill Eckerle 6 Dennis Heldman 7 Nick Greco 8 Ted Day 9 Dennis Sweeney 10 Ted Scheall 11 Brendan O’Neill 12 John Bossert 13 Richard Jackson 14 Tom Koskinaris 15 George Stump 16 Arden Wander 17 Robin Cotton 18 Bruce Conway 19 Ron Pfeffer 20 Bill Deitzer Female 70-74 1 Laura Booke Male 75-79 1 Duane Correll 2 Admiral Sanders Female 75-79 1 Patsy Darling Male 80-84 1 Dean Weber Female 80-84 1 Sarann Mock Male 85-89 1 Richard Soller

Female Walkers Under 60 1 Hannah Haverkos 2 Tamara Miano 3 Rachel Henry 4 Tara Klee 5 Diane Henson 6 Hannah Dorfmueller 7 Lisa Clark 8 Ann Rigling 9 Krista Krallman 10 Maureen Feeley-La 11 Barb Malik 12 Melissa Oakley 13 Dawn Bittner 14 Liz Martini 15 Alicia Connelly 16 Christina Freund 17 Ashley Albanese 18 Lauren Martin 19 Roseanne McKay 20 Karen Wilson 21 Joyce Asher 22 Jenna Baumgartner 23 Amy Sosnowski 24 Paige Farwick 25 Cynthia Hayden 26 Mary Steele 27 Jane Root 28 Lori Reichling 29 Janis Hoover 30 Amisha Doshi Female Walkers 60 and Over

1 Alice Palmer 2 Christine Boylan 3 Patsy Darling 4 Marie Sweeney 5 Kathy Huston 6 Ambrose Cook 7 Linda Johnson 8 Sharry Blazer 9 Barbara Feilhauer 10 Ann Juhlin 11 Barbara Whipp 12 Sudha Mahalingam 13 Joan Siegel 14 Mary Kipp 15 Sue Gasper 16 ElizabethO-Zembro 17 Sandy Bauman 18 Brigitte Blessing 19 Connie Heintz 20 Sandra McCluskey 21 Carol Legg 22 Joanne Ruther 23 Christine Buchert 24 Randie Marsh 25 Helen Payne 26 Verna Finke 27 Suzanne Miller 28 Sharon Mulvaney 29 Marjory Stowe 30 Charla Matich

Male Walkers Under 60 1 Russell McMahon 2 Oscar Rosen 3 Chris Vercheak 4 Steve Beirens 5 Rick Blanchet 6 Tom Morris 7 Shaun Glenn 8 Matthew Helms 9 Bill Cannon 10 Bill Howard 11 Klas Carlstrand 12 Clark Stull 13 Glen Carley 14 Eric Joiner 15 Jim Vest 16 Marin Tomic 17 Jeff Hopkins 18 Robert Hoeting 19 Jeff Snodgrass 20 Patrick Meinert 21 Mark Powell 22 Ted Rhyner 23 John Peterson

24 Dan Goetz 25 Jason Perkins 26 Bill Walke 27 Peter Miller 28 Tom Pellegrino 29 Jim Meiser 30 Matt Frondorf Male Walkers 60 and Over 1 James McGruder 2 Jerry Arnold 3 John Fischer 4 Robert Vitz 5 Ron Crebo 6 James Lyons 7 Bill Whipp 8 Ambrose Wilson 9 Bill Heltemes 10 Daniel Moroski 11 Jim Meiser 12 David Legg 13 Ron Johnson 14 Pete Dewbury 15 Richard Setterberg 16 Stephen Hunseder 17 Frank Pressler 18 William Baker 19 Joel Mlay 20 David Kappesser 21 Scott Findlow 22 Bob Wallace 23 Al Miller 24 Charles Billiter 25 Bill Dean 26 Robert Graham 27 Jim Stall 28 Kenneth Jones Jr 29 Robert Jones 30 Thomas Dean

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2012

MARC BOHLKE memorial 5k run/walk 08.18.12

The fourth Annual Marc Bohlke Memorial Run/Walk will take place on Saturday, August 18, at 8 a.m. beginning and ending at The Summit Country Day School.

The event supports the Marc Bohlke Scholarship Fund and is quickly becoming a tradition for hundreds of Cincinnati families.

www2.summitcds.org

2012 Bob Roncker’s Running Spot Dirt Days Series Sun. 7/15 9:00 a.m.

Sat. 8/25 9:00 a.m.

Sat. 9/15 9:00 p.m.

East Fork Backpack 5.6/10.8 mile Trail Runs East Fork State Park Powder Keg 5k Trail Run /Kings Mansion near Kings Island Glenwood Gardens 5k Night Run Glenwood Gardens

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2012 HARVEST HOME FAIR 5K

Cash Awards • CROSSROADS • Pediatrics West • GIFT CARD GIVE AWAY • DOOR PRIZES THURS, SEPT 6, 2012 -5:50p.m. ONE MILE RUN • SUN, SEPT 9th - 9:00 a.m.5kRUN/WALK/RELAY ( Dog Walk)

PNC Bank • CINCINNATI SPORTSMEDICINE & ORTHOPAEDIC CENTER • Local 12 BOB RONCKER’S RUNNING SPOT • NEIDHARD MINGES FUNERAL HOME • WESTSIDE RUNNING CLUB • PANERA MERCY • NOAH’S ANIMAL ARK (Colerain Animal Hospital) • BUDWEISER 1 MILE COURSE: One Mile (Run only) along the Harvest Home Parade Route before the start of the Parade.

(Meet for the start of the 1 mile race in front of CONE ZONE located at the start of the parade on Harrison Avenue) PACKET PICK UP - RUNNING SPOT (Madison Road) Wednesday 9/5/2012 5:30-7:00 p.m.

5K COURSE: Start and finish at Harvest Home Park, winding through the City of Cheviot, gently rolling.

PACKET PICK UP - RUNNING SPOT (Madison Road) Saturday - September 8, 2012, 10:00-2:00 p.m.

1 Mile Race Pre Registration Only $10.00 Includes Drink & Food • Pre Registration: Both Races (1 mile & 5K) $25.00 Includes Shirt Pre Registration: 5K Race Only $20.00 • Includes Shirt Race Day 5 K Registration 8:00-8:45 a.m. $25.00 Includes Shirt if available Pre Registration 5k - 3 person Relay NEW! $30.00 Includes Shirt (Separate Entry for each person) Race Day 5k - 3 Person Family Relay $35.00 Includes Shirt if available Dog Walk Registration • www.fourgottenpaws.com Awards Mile Race: 1st Male/Female Runner overall. Top 25 Male and Female Runners.

Awards 5 K Race: Top 3 Male and Female Runners overall and lst Masters, Top 3 Age Group. First place for co-ed relay, male and female relay teams.

Awards Fitness Walkers lst Male/Female overall. Top 3 Age Group.

Children’s Run Sunday Sun 9:45 a.m.. Ribbons/Goody Bags.

Location: Harvest Home Park, 3961North Bend Road, Cincinnati, OH (I-74 to North Bend Road Exit, go South on North Bend Road past Westwood Northern Boulevard, the park is on the right before Harrison Ave.) Street parking.

Registration Forms, Information and Results: www.harvesthomefair.com or www.runningspot.com

34th MERCY METRIC 10K / 5K Run | 5K Walk | Kid’s Fun Run Monday, September 3rd, 2012 @ 8:30am Location: Online-Registration: Pre-Registration: Race Day Reg: Race Info: Deadline: Registration Begins: Awards: Details: Benefits:

Lunken Airport Playfield www.Racedmc.com $15 w/o T-Shirt, $20 with T-Shirt $18 w/o T-Shirt, $23 with T-Shirt (while supplies last) Don Connolly (race coordinator) Contact Phone 513.474.1399 Friday , August 31st, 2012 Race day @ 7:00am First Female & Male Finisher No Pets. Strollers welcome. Chip Timed Mercy Montessori Athletic Program

"Helping kids get out of the bleachers and onto the field."

August 3, 2012

St. Xavier Church 7 p.m. Race / 5 p.m. Race Start www.downtowndash.org