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Volume 4, Issue 11 • november 2013 •


Mei Wong – Chronicles of Training #2


Why I Run: Rene Dunne


Runner’s Knee

2 Running Zone The Starting Line

Don & Denise’s Den

November is IRRA Run Safety Month! November is the official IRRA – (Independent Running Retailer Association) Run Safety Month!

Here are some safety rules that are recommended by the Road Runners Club of America. I thought it would be good for everyone to take a quick look whether you are a runner or walker. In This Issue: Costumes & festivities highlight the Ghostly Gecko 5K.........3 The Next Steps..................4 Running Zone November Special.............................4 42 Things to Know About the Running Zone Foundation & Space Coast Runners Space Coast Marathon & Half Marathon...................5 Mei Wong – Chronicles of Training............................7 New Balance November Specials............................8 RunSafer Program..............8 Wednesday & Thursday Night Fun Runs Time Change......... 8 Running Zone Winter Sale....8 November is National Running Safety Month.....................9 Space Coast Marathon & Half Marathon Packet Pickup Schedule...........................9 Why I Run: Rene Dunne....10 Brooks Lightlife Run..........10 Runner's Knee..................11 Good Form Running Clinic.............................12 Excalibur 10-Miler Registration Form.............13 Running Zone Foundation Race Series Registration....15 2013-14 Running Zone Foundation Race Series Calendar........................17 Gecko Club Registration....18

RRCA General Running Safety Tips


ears to be aware of your surroundings. Your ears may help you avoid dangers your eyes may miss during evening or early morning runs. 2. Carry identification or write your name, phone number, and blood type on the inside sole of your running shoe. Include any medical information. 3. Always stay alert and aware of what is going on around you. The more aware you are, the less vulnerable you are. 4. Carry a cell phone or change for a phone call. Know the locations of call boxes and telephones along your regular route. 5. Trust your intuition about a person or an area. React on your intuition and avoid a person or situation if you’re unsure. If something tells you a situation is not “right”, it isn’t. 6. Alter or vary your running route pattern; run in familiar areas if possible. In unfamiliar areas, such as while traveling, contact a local RRCA club or running store. Know where open businesses or stores are located in case of emergency. 7. Run with a partner. Run with a dog. 8. Write down or leave word of the direction of your run. Tell friends and family of your favorite running routes. 9. Avoid unpopulated areas, deserted streets, and overgrown trails. Especially avoid unlit areas, especially at night. Run clear of parked cars or bushes. 10. Ignore verbal harassment. Use discretion in acknowledging strangers. Look directly at others and be observant, but keep your distance and keep moving. 11. Run against traffic so you can observe approaching automobiles. 12. WEAR REFLECTIVE MATERIAL OR FLASHING LIGHTS IF YOU RUN BEFORE DAWN OR AFTER DARK.

13. Practice memorizing license tags or identify-

ing characteristics of strangers.

14. Carry a noisemaker. Get training in self-de-

fense. (see below about Safety Course)

15. Look both ways before crossing. Be sure

the driver of a car acknowledges your right of way before crossing in front of a vehicle. Obey traffic signals. 16. When using multi-use trails, follow the rules of the road. If you alter your direction, look over your shoulder before crossing the trail to avoid a potential collision with an oncoming cyclist or passing runner. 17. CALL POLICE IMMEDIATELY if something happens to you or someone else.

Run Safer Clinic On November 21st, two-time Olympic Distance Runner and Brazilian Jiu Jitsu Black Belt, Todd Williams will be holding his Run Safer, Be Prepared training session at Holy Trinity Tiger Café at 6:30 pm. Whether you are a runner, avid athlete or just enjoy a walk in the park, you will learn valuable safety tips and how to escape dangerous situations. If you are interested or want to register, please visit Be Safe and Happy Running & Walking,

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Costumes, festivities highlight Ghostly Gecko 5K by Mark DeCotis

Photo illustration by Barry Jones of overall women’s winner Kaitlin Donner of West Melbourne leaping across the finish line in her Wonder Woman costume.

Denise Piercy in Excalibur-themed costume and Excalibur crown gives pre-race instructions. Denise was promoting the brand new Excalibur 10-Miler set for March 2 in Viera as part of the Running Zone Foundation Series. All finishers receive an Excalibur crown.

Ember Michaels, 6, of Rockledge, winner of the girls 1-8 age group is all smiles with her award.

Left, Melbourne’s Peter Clusener, face paint and all, crosses the finish line first to win the Oct. 19 Ghostly Gecko 5K. (Right) Runners are a palate of color as they start the Ghostly Gecko 5K.

In keeping with the race’s theme the Zombie rose from a long exile while Wonder Woman prevailed once again. In other words Melbourne’s Peter Clusener, 36, zombie face paint and all, and West Melbourne’s Kaitlin Donner, 24, who didn’t need the cape on her Wonder Woman costume after all, sailed to victory in the festive Ghostly Gecko 5K on Oct. 19. Clusener, racing again after downtime from an injury, paced the 1,113-runner field in 16:35.9 while Donner, who is throttling down from her justcompleted professional triathlon season, was the first woman in 17:41.4. Kyle Butler, 25, of Melbourne was second overall in 16:41.5 while Michael Fisher, 21, of West Melbourne was third in 16:44.2. Beth Mihlebach, 27, of Melbourne, was the second woman in 18:40.4 while Palm Bay’s Kim Hunger, 33, was third in 19:05.5. Shane Streufert, 41, of Viera was the Male Masters winner in 16:49.9 while Cathy Friedel of Satellite Beach won the Female Masters title in 20:40.1. The victory was Clusener’s second in the 20132014 Running Zone Race Series having captured the season-opening Firecracker 5K in 16:00.8 on July 4. So, did the makeup slow Clusener? “Not at all, it made me run faster,” he said. “This is my war paint.” As for the victory and where he believes he can improve? “Not get injured, stop getting old,” Clusener said. “I’m really happy, I just came off an injury. I took eight weeks off and started running three weeks ago.” For Donner, who also was the women’s overall winner at Firecracker in 16:57.5, the victory was her third in the series having also won the women’s title in the I Run for Pizza Football Kickoff 5K in 17:28 on Aug. 10. “It was a blast,” Donner said following Ghostly

Gecko. “This is the end of my two weeks off season after my last triathlon so I knew coming here the first mile would feel good but after that was a bit of suffering. “You can’t miss this, I haven’t had a chance to do this, and a chance to dress up. You’ve got to mix it up a little bit.” Donner plans Marc Spurlock of Satellite to continue competBeach crosses the finish line in his Woopie Cushion ing in the series and costume. will defend her overall women’s victory in the Space Coast Half-Marathon on Dec. 1. Team Running Zone comprised of Clusener, Ron Abel, Steve Hedgespeth, Donner and Doug Butler won the Ghostly Gecko team title in a combined time of 1:27:28 to 1:31:22 for Team Long Doggers comprised of Fisher, Streufert, Dillon McGee, Art Anderson and Dina Viselli. Also, as part of the Ghostly Gecko theme a pair of running shoes is awarded to the participant who is randomly assigned race number 666. This year’s winner was 11-year-old Sophia Oliphant of Viera. Next up in the Running Zone Series is the Dec. 21 Jingle Bell 2-Miler at the Satellite Beach Public Library. For more information visit

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More Ghostly Gecko 5K photos

Runners at the front of the pack take first steps in the festive Ghostly Gecko 5K.

Eventual 50-54 age group winner Doug Butler of Melbourne (number 50) leads eventual third-place female overall Kim Hunger of Palm Bay, eventual 30-34 age group runner-up Jim Van Veen of Vero Beach and eventual 35-39 runner- up Soufyane Meftah (obscured of Indialantic in the Ghostly Gecko 5K.

Saturday, December 21st, 2013 5:45pm, Satellite Beach Library Santa and Zippy the Gecko bring this holiday favorite to Satellite Beach with jingle bells for your shoes and awesome Santa Hats for the first 500 registrants! • Best Holiday Costume Contest • Fun Stocking Awards • Santa Arrival on Fire Truck • Free Santa’s Little Helper Kids’ Run with Zippy the Gecko • Random giveaway LCD TV! • Food provided by Long Doggers! • Benefits M Town Track Club - Gowins Youth

Rene Dunne (number 88) of Palm Bay and Lisa Hamelin of Indian Harbour Beach show energy, spirit and creativity at the finish line.


The Ghostly Gecko casts a wary eye at the headless pumpkin at the Ghostly Gecko 5K.

20% off

SELECT ADIDAS (in stock only)

25% off

Brooks Cadence 2 & Brooks Flow 2 (while supplies last)

Jeanette Chamberlain of Rockledge Christopher Han of Titusville leads Stephanie Marrs of Palm Bay enjoys the post-race festivities in across the finish line. her Tooth Fairy costume.

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42 Things to Know About the Running Zone Foundation & Space Coast Runners Space Coast Marathon & Half-Marathon By Mark DeCotis

1 At 42, Space Coast is the oldest marathon in Florida. 2 Only one woman, Melbourne Beach’s Donna Rainbow, was the overall women’s marathon champion three times: 1998, 2000 and 2001. 3 Only one man, Clermont’s Tim Johnson, has won the marathon three times: 2003-2005. 4 Space Coast is the planet’s only space-themed marathon. 5 This year’s pre-race banquet speaker is former Olympian and noted distance run/walk trainer Jeff Galloway. The banquet will be held on Cherylann Robinson Nov. 30 at the host hotel, Radisson Resort at the of Melbourne is all Port and is full. Melbourne’s Matt Mahoney concentration as she 6 Half-marathon runners start their race at 6 a.m. collects himself after finish- finishes the 2012 and will traverse the southern half of the full ing the 2012 Space Coast Space Coast HalfMarathon. Marathon. marathon course. Marathoners start at 6:30 and will run 13.1 miles north before running through Cocoa Village to the southern half of the course and back to the finish. 7 Space Coast serves as a qualifying race for the venerable Boston Marathon. 8 The 2012 marathon and half-marathon champions are: Marathon overall: Mike Hensley, 27, Gainesville, FL, 2:32:24; half-marathon overall: Douglas Morton, 41, Sebring, FL, 1:14:35; Women marathon: Isabella Ledroit, 45, Montreal, Canada, 3:06:45; women half-marathon: Runners begin pursuit of their marathon dream in the pre-dawn darkness of Cocoa Village. Kaitlin Donner, 23, Melbourne, FL, 1:22:27. 9 Records for the current Cocoa Village course Runners exit are: Male marathon: Conor Holt, Corvallis, OR, the corral as spectators 2:29:38 in 2006; women marathon: Melanie document Peters, St. Petersburg, FL, 2:57:38 in 2010. Male the moment half marathon: George Towett, Marietta, GA, that will live 1:05:50 in 2007; women half-marathon, Dot fresh in their memories McMahan, Rochester Hills, MI, 1:15:50 in 2010. forever. 10 A prize of $500 will be awarded to the runner who sets a new course record for either the marathon or half-marathon. 11 The Cocoa Village course is the latest in the marathon’s history with previous events run in various incarnations from the Melbourne Campus of then-Brevard Community College (now Eastern Florida State College) and Melbourne’s Wickham Park. 12 A minimum of 350 volunteers are necessary to fully staff the marathon and half-marathon and more are needed. For more information or to volunteer call the Running Zone at 321-7518890 or visit Marathon veteran 13 The following organization are beneficiaries Lenora Hagerman of Princeton, West Virginia, J.J. O’Malley of Port of the 2013 marathon and half-marathon: Orange, FL, finishes reflects the fun spirit of Team In Training Leukemia & Lymphoma the 2012 Space Coast the 2012 Space Coast Society; Brevard Virtual School; The Scott Marathon. Half-Marathon.

Center for Autism Treatment; Space Coast Crew; Holy Trinity Cross Country Team; The M.O.R.G.A.N. Project; Cocoa and Brevard Future Educators Association; Coastal Boxer Rescue; Law Enforcement Officer Surfing Association (Drug awareness programs); Space Coast Parrot Head Club; J. Kyle Braid Leadership Foundation; Rockledge Presbyterian Church. 14 Runners have reserved more than 1,200 confirmed hotel nights for this year’s event. Organizers have reserved 24 buses to transport runners from and back to host hotels. 15 The oldest runner to finish the marathon since 2005 was Dick Green, 77, of Chatham, NY, who finished in 5:56:53 in 2011. 16 In 1987 the first wheelchair entry is made, 73-year-old Max Rhodes. 17 The half-marathon was first introduced to the local marathon in 1975 and was known as the mini-marathon. The winner was Gainesville’s Bruce Carpenter in 1:04:21 18 The marathon and half-marathon fields were capped for the first time this year and reached capacity of 3,000 for the half-marathon and 2,000 for the full marathon on July 18 and July 24 respectively. 19 This year’s race marks the debut of The Big Bang Series of finisher medals: The Milky Way Series for runners who complete three races (either the half or full marathon) in five years or The Intergalactic Challenge Series for runners who complete five races in five years. 20 This year’s Half Marathon is the RRCA Regional Championship race and the Full Marathon is the RRCA Florida State Championship race. 21 Space Coast Runners will present 12 awards to its members for the top male and female finishers for both the marathon and half-marathon. 22 The 2013 Health First Health Plans Health & Fitness Expo – which is part of the race weekend - will be held at the Kennedy Space Center Visitor Complex’s Dr. Kurt H. Debus Conference Facility from 9 a.m. to 5 p.m. Saturday, Nov. 30. The expo is open to the public. 23 Registration for the 2014 marathon and halfmarathon opens in February. 24 The median finishing time for the marathon in 2012 was 4:25.

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42 Things to Know

Paula Owens of Clermont, FL, poses proudly after finishing the 2012 Space Coast Marathon.

Rosa-Garcia Baldwin of Sunrise, FL, and Carol Kasprick of Boca Raton, FL, are all smiles before embarking on their Space Coast Half-Marathon adventure in 2012.

Ken Smith of Kissimmee pours it on as he nears the finish of the 2012 Space Coast Marathon.

Jodi Samuels of Weston, FL, is all smiles as she devours the miles in the 2012 Space Coast Marathon.

Anastasia Meimaroglou of Indian Harbour Beach, her hair blowing in the breeze, proudly shows her number as she crosses the finish line of the 2012 Space Coast Marathon.

Anita Wilborn of Lake Worth, FL, wraps up after finishing the 2012 Space Coast HalfMarathon.

Zeke Palmer of Winter Park finishes the 2012 Space Coast Marathon.

Amy Stultz of Eustis, FL, smiles through the struggle of the 2012 Space Coast Half-Marathon.

continued from the previous page

25 The median finishing time for the half-marathon in 2012 was 2:15:58. 26 2012 there were 895 marathon finishers, 53 percent male, 43 percent female. 27 In 2012 there were 1,995 half-marathon finishers, 60 percent female, 40 percent male. 28 The 2011 race drew runners from 867 runners from Brevard County, 1,917 from Florida (not including Brevard), 547 from out of state, and 78 international runners. 29 It takes an incalculable amount human work hours to plan and execute the races each year. 30 In 2011 race organizers went through 2,720 pounds of ice, 2,200 breakfasts, 4,400 eggs, 1,900 sausage patties, 600 5-gallon jugs of water, 100 cases of Gatorade mix and 56,200 cups. 31 Also in 2011 organizers used three 24-foot trucks and multiple cars and light trucks and 12 Travel Lynx buses to transport runners people to and from host hotels. 32 A total of 11,328 GU gel packs have been ordered for this year’s event 33 The inaugural running of the marathon, then known as the Melbourne Marathon, was Dec. 30, 1971. It drew 61 runners, 45 who finished. Pat Chester, a 20-year-old sophomore at Manatee Junior College in Bradenton, FL was the winner in 2:22:45 in 75-degree weather. 34 The inaugural marathon's lone woman runner, Stephaney Tenney, of Orlando, FL, finished in 3:48:53. 35 Melbourne’s Frank Craig was the father of the Melbourne Marathon. 36 More than 12,000 spectators are expected to flock to Cocoa Village on race day. 37 Race organizers are offering pacers for both the marathon and half-marathon. For complete information visit 38 Be prepared for race day weather. Although temperatures have averaged 53 for the low and 73 for the high, be prepared for cool as well as warm weather. Florida weather is somewhat unpredictable in the later months of the year. 39 Thirty-seven Space Coast area and national and international businesses and organizations are sponsors of the 2013 event. 40 Moon Pie is the official “Space” snack of the marathon and half-marathon. 41 Eau Gallie's Clayton Craig, then 17, set an age-group world-record marathon time of 2:28:22 in the second Melbourne Marathon on Dec. 29, 1972. The time bested the previous record, according to Runners' World, of 2:31:55, set by a California youth in 1968, according to the then-TODAY newspaper. 42 Your big day is almost here. Race organizers have everything in place for you to make the most of it. Enjoy it.

(left) Map of the original course. (right) First ever winner Pat Chester, as he finishes in Wickham Park in Melbourne.

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Mei Wong – Chronicles of Training by Mark DeCotis

Mei Wong is training for the Space Coast Half Marathon to be run Dec. 1 beginning and ending in Cocoa Village. Wong will chronicle her challenges and her progress in a monthly series of stories through her first effort at the 13.1-mile distance. The second installment chronicles Mei’s progress, in her own words, in the camp run by Barry Birdwell, Bernie Sher and Rick Foresteire. Question: How has your fitness improved? Answer: The weekly mileage I run is around 15-25 miles. My fitness level has definitely improved over time. Not only am I more energetic but also, my body is more efficient. Prior to joining this camp, I always doubted my capability to push myself beyond a couple miles. Now, those miles are an easy run. Q. Where have you noticed the biggest difference? A. I’ve gained muscle. My body fat percentage has decreased, and I am more toned than I was before. Q. Describe the evolution of your training. A. As a novice in running, I encountered

several obstacles mentally and physically. Aching muscles are always discouraging to someone who already has a fear of not being a sufficient runner. Each week of my training brought a new challenge. I practiced my tempo and strides, technique, and most importantly, a positive attitude; in return, my stamina gradually increased as well as my endurance. The clinics assisted me with the other aspects as well that did not involve running such as fitting for shoes, nutrition and the psychology. Only until the sixth week of the program did I honestly start to enjoy the training as well as the benefits. My body experiences less pain and shorter recovery time even after longer runs. Pushing through my old limitations and testing my new boundaries really pays off in the end. Q. Are you becoming more comfortable mentally about the half-marathon? A. The long run training that takes place each Sunday definitely boosts my confidence about the half-marathon. The fact that we practice on the actual race routes helps. Our coaches are always supportive, and constantly reminding us of what to expect on the big day. I have even enrolled to two more races, The Chain of Lakes 10K and The Space Coast 15K with

Viera’s Mei Wong is tackling preparation for the Space Coast Half-Marathon with the aid of coaching and her own will.

the company of my running friends, Brenda Nelson and Amanda Shagena to prepare myself for the half-marathon. Q. Have you increased the distance of your longest run and if so how did it go? A. The 16-week training program I am enrolled in starts at the 7-mile mark. To build body endurance, the mileage was increased by approximately 12 percent each week. I always took off the ground running faster than I should because I was concerned about being too slow. As a result, my body ran out fuel after 8 miles. Midway through the program, I hit my 13-mile mark and at that moment, I wholeheartedly knew that all of the techniques of starting off slow and gradually ramping up towards my target pace was all worth it. Q. Have you gotten any new advice from the coaches and encouragement from your fellow campers? How important is that? A. I am constantly immersed in nothing but positive energy as well as constructive feedback. A solo runner before this program, I have started to realize how essential it is to develop friendships with those with similar interests. We all build off of each other, and we all want the very best for each other. Running is much more than achieving your goals and mentally training yourself, but more so, developing friendships with those who share the same love for it. Next: Mei’s big day as she tackles the halfmarathon challenge.

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Why I Run: Rene Dunne by Rene Dunne

Rene Dunne, 33, lives in Palm Bay with her husband of 12 years Les and three cats. Vice president of Space Coast Runners and captain of Team Running Zone, Dunne also is active in the Brevard County community as a volunteer, helping out wherever she feels useful. 1. Why Do I Run: I started running to quit smoking and lose weight. It then became a lifestyle I have grown to love. It keeps me healthy and sane. I also love the feeling of seeing how far I can push myself. I always have a goal when I train whether it be a certain time or a race. 2. When Do I Run: I run in the mornings, the early, early mornings. I prefer that because I have the road to myself. There is little noise and/or air pollution. There are so few cars out and if anyone else is out there walking/running they are out for the same reason I am. 3. Where I Run and Why: The weekdays I run around my neighborhood, mainly for convenience. On the weekends I switch the runs between Tropical Trail and Cocoa Village. I enjoy running Tropical Trail because the majority of the running/walking community is out there. So you get all the support you need. I go up to Cocoa Village

weekends I run with Lisa Hamelin and/or the Sunday Hot Squad. 5. Worst Running Experience I Learned the Most From? The Space

Coast Half marathon 2010. My IT band tightened up badly to where I had to walk the majority of that race. But I learned to not give up and to make the best of the situation. I was coming into the last 5k of the half when I started to get some of my "umph" back. So I started running again (I think it was the adrenaline). Well, the motorcycle cop with the lead marathoner comes up behind saying, "Move to the side, lead marathoner." I guess since I was running at a decent pace, I start hearing these women I am passing cheer. Saying, "YAAAH, you go girl! It's about time a woman won the marathon!" Rene Dunne runs for health, peace of mind and to achieve goals.

on occasion to train on the Space Coast Marathon course as I prepare for Dec. 1. 4. With Whom I Run: I run on the week-

days with Les or by myself. And on the

November 7 @ 5:30 pm Brooks Night Life Run

Brooks provides nightife gear to wear during the run and also provides reflective bracelets to all.

Finish at Suntree CafĂŠ II next to Running Zone & they will give you a

free draft beer!

They started a chain of others doing the same. I quickly said, "I am NOT doing the full!" When I look back, I try to think of that moment . . . not the pain. You have to make each situation what you want it to be. Rene Dunne ďżź SCR Vice President Running Zone Team Captain

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Runner’s Knee

By Richard C. Wilson, DPM, Melbourne Podiatry Associates Injuries to the knee evoke thoughts of football, surgery, and ruined athletic careers. Certainly, the majority of serious knee injuries occur in contact sports and in sports requiring twisting motions and rapid turning. Runners often experience knee problems, but these are quite different from those of contact sports and are usually much less serious. The knee joint consists of the junction of the tibia (shinbone) and femur (thighbone). The patella (kneecap) and fibula (bone on outside of leg) also connect to the area. A complex arrangement of ligaments connects the bones and many tendons attach to these bones. Cartilage lines the surfaces of the adjacent bones within the knee joint, and structures called menisci, which are thickened, round cartilaginous plates, lie within the joint to further cushion its surfaces. Most knee problems in runners are actually secondary to foot imbalances. Indeed, George Sheehan, MD, the “King of Sports Medicine”, once said, “To treat runner’s knee, treat the foot!” Foot imbalances cause rotational changes in the knee. Add the repetitive microtrauma of running and an injury often results. Runner’s knee, or chondromalacia patellae, is the most common knee problem in runners. The condition accounts for 2540 percent of cases of knee pain in runners, and occurs twice as frequently in women as in men. “Chondromalacia patellae” means softening of the kneecap cartilage, and this is exactly what happens. The kneecap is situated in a groove in the front of the knee joint. When the foot pronates (rolls in excessively), the knee cap is pulled off center and out of the tract. The cartilage on the underside of the kneecap begins to erode, and pain results. Runner’s knee initially presents as pain beneath the kneecap, usually noticed when running or walking stairs or hills, particularly when descending. The knee may stiffen when it rests. There is characteristic pain after sitting with the knees bent, relieved by extension (“movie sign”). In some cases, there will be swelling about the knee joint, and even loss of bulk of the quadriceps muscle (the muscle

on the front of the thigh). In more advanced cases, a grating sensation (crepitation) may be felt when the knee moves. Most runners who develop runner’s knee have no history of injury. A change in mileage, terrain, or shoes may precipitate the condition. Also, excessive foot pronation is associated with runner’s knee. This pronation may be anatomic or environmental. Environmental pronation is when the foot rolls in due to a sloping surface (beach or crowned road). Anatomic pronation may be intrinsic in the foot or may be related to an elevated “quadriceps angle” or “Q angle”. The Q angle is that angle formed by intersection of the femur and tibia as they come together at the knee joint. This angle affects the alignment of the patella. Because women have wider pelvises than men, their Q angles are higher than those of men and this predisposes them to runner’s knee. Although the diagnosis of runner’s knee is usually made by clinical examination, imaging of the knee joint with X- rays, CT, and/or MRI may be useful in confirming the diagnosis and evaluating the condition’s level of severity. Conservative treatment of runner’s knee is usually successful. Only rarely is surgery indicated. Control of inflammation and pain is accomplished with ice applied after activity for 5-10 minutes, and also an additional three to four times per day. Anti-inflammatory medications such as ibuprofen are helpful. There is controversy among sports medicine physicians regarding whether a runner should continue to run with runner’s knee. Some specialists recommend swimming or cycling instead of running until symptoms subside. Others feel that a runner should be able to continue running, but, should avoid hills and banked surfaces. If it is impossible to find a flat surface, then run with the symptomatic leg at the lowest point of the crowned surface. Quadriceps strengthening exercises are important to improve tracking of the patella without further damaging the underlying cartilage. Isometric straight leg lifts are used for more severe cases of runner’s knee. These

are done by lying on your back with legs fully extended. Lift one leg 12 inches off the ground with the knee fully extended. Hold this position for 10 seconds, then lower the leg. Repeat with opposite leg. The goal is to do 30 repetitions with each leg once daily. In milder cases of runner’s knee, or in severe cases that are resolving, isotonic knee extensions are helpful. These are done on knee extension machines and should be done with light weights for 10 repetitions per leg, once daily. Finally, unless the foot imbalances, which caused the condition are corrected, recurrence is probable. Orthotic devices are the best way to correct the imbalances. Your sports podiatrist can provide the best advice on the appropriate type of orthotic. In summary, proper knee function is dependent on proper function of its distal neighbor, the foot. Dr. Wilson, a Melbourne native and Florida Gator, earned his doctorate degree from the Illinois College of podiatric Medicine in Chicago. After completing a surgical residence in Chicago, Dr. Wilson returned to Melbourne where he has been practicing with Melbourne Podiatry Associates for 30 years. The good doctor is passionate about his profession; running – a sport in which he has reveled for more than 45 years – and writing, particularly about all things running and foot related.

e e e

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Good Form Running Clinics at Running Zone Tuesday, November 5, 2013 at 5:00pm 20 spaces available, must pre register because space is limited for more 1-on-1 instruction. Taking reservations for these two months. Email to reserve your spot.

There Is a beTTer Way To run.

For more information contact Running Zone at 321-751-8890

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2 I RUN FOR PIZZA FOOTBALL KICKOFF 5K, Saturday, August 10th, 7:00 am at The Avenue in Viera ■ Support your Favorite Football Team on Race Day ■ Awesome Pizza and Football Awards ■ Special Award for the Most Supported Football Team! ■ Zippy the Gecko Mascot to lead the Kids’ Run ■ Tailgate Party after race catered by Pizza Gallery & Grill! ■ Benefits Suntree/Viera Youth Football & Cheerleading League, & WEGO Ministries ■ Random giveaway of NFL Football Tickets (any Florida Team) plus 1 Hotel night stay for two!

FIRECRACKER 5K, Thursday, July 4th, 7:00am at the Liberty Bell Museum (across from Holmes Regional on Hickory St.) ■ Start the race with the ringing of a replica of the Liberty Bell ■ American Flags to all Finishers ■ Most Patriotic Costume Contest ■ Special awards to top Local Hero Teams (Military/Fire/Police)! ■ Zippy the Gecko Mascot to lead the Kids' Run ■ Breakfast catered by Suntree Café II ■ Honor America Parade after the race ■ Benefits Honor America ■ Random giveaway of one iPad!

Our 2013-2014 Series:

Health First Health Plans and Running Zone Foundation welcome you to the 9th annual Running Zone Foundation Race Series. This year’s Series offers seven fun and family-friendly events including four 5Ks, one 3K and two 2-milers. We offer these shorter distances to promote participation among both walkers and runners of all ages and abilities. And, knowing that being part of a team can provide a sense of camaraderie and extra encouragement, we offer team awards in two categories for each race as well as the overall series. Our Team Challenge lets any five friends, family members and/or co-workers enjoy the fun of competing together against other teams in the same category. The School Team Challenge provides fitness and increased self-esteem for those 14 and under. More than 1500 children in elementary and middle school have participated this season and Running Zone can help your school develop a walking or running program for your students. Parents and teachers can form an open team under the school name. Team division details appear later in this brochure or can be found in the Running Zone Race Series section of our website at

6 PIRATE PLUNDER 2 MILER, Saturday, April 5th, 6:30 pm at Meg O’Malley’s ■ Best Pirate Costume Awards ■ Fun Pirate Awards ■ Zippy the Gecko Mascot to lead the Kids' Run ■ Great Pirate Party at Meg O’Malley’s after the race! ■ Benefits Cocoa High School Track & Field Program and the Children's Hunger Project Backpack Program. ■ Random giveaway a 3-day cruise for 2 to the Bahamas out of Port Canaveral! 7 RUN FOR THE GECKO HAWAIIAN LUAU 5K, Saturday, May 10th, 7:00 am at BCC/Wickham Park Pavilion ■ Hawaiian Luau with hula dancers! ■ Festive Leis for all Finishers ■ Dress in your favorite Hawaiian Attire ■ Fun Gecko Awards ■ Zippy the Gecko Mascot to lead the Kids’ Run ■ Hawaiian Breakfast catered by Pizza Gallery & Grill! ■ Benefits Leukemia & Lymphoma Society’s Team in Training! ■ Random giveaway of a paddleboard from Paddleboard House!

*Must show participant’s race number for discounts to the Zoo.

5 BREVARD ZOO’S MEERKAT MOSEY 3K, Saturday, February 15th at the Zoo (7:00 am – No Monkey Business, 7:35 am – Scenic Route at the Brevard Zoo) ■ Check out Zoo Animals during the Run/Walk ■ Fun Meerkat Awards ■ 50% Off Admission for All Participants on Race Day* ■ Zippy the Gecko Mascot to lead the Kids' Run ■ Breakfast catered by Pizza Gallery & Grill! ■ Benefits Brevard Zoo ■ Random giveaway of one day Disney Tickets and 1 Hotel night stay for two!

4 JINGLE BELL 2 MILER, Saturday, December 21st, 5:45 pm at the Satellite Beach Library ■ Santa Hats to the 1st 500 Entrants ■ Jingle Bells for Everyone’s Shoes ■ Best Holiday Costume and Fun Stocking Awards ■ Santa Arrival on Fire Truck ■ Zippy the Gecko Mascot to lead the Kids' Run ■ Food provided by Long Doggers! ■ Benefits M Town Track Club – Gowins Youth Foundation ■ Random giveaway LCD TV!

3 GHOSTLY GECKO 5K, Saturday, October 19th, 6:30 pm at the Eau Gallie Civic Center ■ Best Halloween Costume Contest ■ Halloween Goodie Bags to All Finishers ■ Fun Ghostly Gecko Awards ■ Zippy the Gecko Mascot to lead the Kids' Run ■ Food provided by Squid Lips! ■ Awards ceremony following all races on Squid Lips beach ■ Benefits J. Kyle Braid Scholarship Program ■ Random giveaway of Halloween Horror Night Tickets & 1 Hotel night stay for two!

($21.43 per race versus $28.00) (before Race Day) (before Race Day) (Race Day) (Race Day) (No Race day registration)

$15.00 ($20 Race Day)

Corporate/Organizational Group Rate: Put together a group of 10 or more participants and receive a group rate. Call Running Zone for more details.

**Children 12 years old or under will receive a cotton shirt. You may upgrade to a technical shirt by electing an individual or team registration. (Youth Medium & Adult Small sizing only in cotton)

Kid’s Registration:**

*Receive a $46.00 discount for signing up for all seven races in the series at once. Must be received by July 3rd, one day prior to the start of the 2013-2014 series.

Series Registration: $150.00* Individual Registration: $28.00 Gecko Club Members: $25.00 Individual Registration: $31.00 Gecko Club Members: $28.00 Team/School Registration: $25.00

Fees (Entry fees are non-refundable and non-transferable.)

Please use the back page of this brochure to register for any of Running Zone Foundation Race Series races. Registration is also available online at Day of race registration opens 1 hour before all races. Late registration closes 10 minutes before each race begins. Award ceremony will begin immediately following each race. Please mail all registration forms to: Running Zone, 3696 N. Wickham Road, Melbourne, FL 32935 Make checks or money orders payable to: Running Zone.


School Participation Awards: 1st, 2nd & 3rd Place Plaques

Overall Male & Female $1000 CASH & Free Entry to the 2014-2015 Race Series 2nd Place Overall Male $500 CASH & Free Entry to the & Female Winners 2014-2015 Race Series 3rd Place Overall Male $350 CASH & Free Entry to the & Female Winners 2014-2015 Race Series Top Male & Female $250 CASH & Free Entry Masters Winners to the 2014-2015 Race Series Age Group Male & $100 Gift Certificate to Running Female First Place Zone Age Group Male & $50 Gift Certificate to Running Female Second Place Zone Age Group Male & $25 Gift Certificate to Running Female Third Place Zone Team Awards: 1st, 2nd & 3rd Place Plaques

Series Awards

Being a part of a team can be very rewarding. All you need is a minimum of 5 people (1 person of the opposite sex) that want to be part of the team. Everyone on the team saves $3.00 on the entry fees and you may be able to start training together for one or all of the upcoming races.

All races provide participants with awesome technical (moisture wicking/non-cotton) tee shirts, Chronotrack timing and a festive post-race party. In addition, there will be a guest appearance by Zippy, our Gecko mascot, to start each of the free kids’ runs and to help with the awards presentation. Our standard overall and age group awards will be presented for each race along with door prizes and giveaways. There is a $10,000 purse in prizes and gift certificates for the top series finishers.

9-11 35-39 65-69

12-14 40-44 70-74

15-19 45-49 75-79

20-24 50-54 80+

25-29 55-59

The standings after each race will be calculated and displayed on Running Zone’s website at


Scoring will be based on 6 races. If you participate in all 7 events, your lowest score will be dropped. Note: Your age group for the Series is determined by your age in the first series event in which you participate in during the season. At the end of the series, individuals who accumulate the most points receive awesome cash, gift certificates and prizes, and are recognized by Running Zone in June 2014.

Race Drop

The first 10 runners/walkers overall will receive 100, 90, 80, 70, 60, 50, 40, 30, 20, and 10 points in the open competition. The first 10 runners/walkers within each age group will receive 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 point in their age group competition.

Scoring & Points

8 & Under 30-34 60-64

Standard Race Series Age Divisions

Series races are scored for runners and walkers in all age categories. Participants in the series must complete a minimum of FOUR series races to be eligible for the series awards.


Gather your family, friends and co-workers! Teams must participate in at least four series races to be eligible for the series award. Awards will be given to the top three teams. Each team consists of at least five members with one of the members being the opposite sex. The top four of the same sex and the 1st member of the opposite sex will be scored. School Team Challenge: (Elementary and Middle Schools Only) An award will be given to the top three elementary or middle schools that have the largest participation. The School Team Challenge applies to each race as well as the series. Schools must participate in at least four series races to be eligible for the series award. Students only count towards participation challenge. Parents and teachers can form an open team. (No Team Race Day Registration)

Team Competition

Start A Team


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A Running & Walking Club “Not Just for Lizards”

Promoting fitness & healthy, active lifestyles.

Membership includes:

● $25.00 Off Coupon* on any purchase of $75.00 or more

to Running Zone ● Brooks Technical (not cotton) Gecko Club Tee-Shirt ● Gu or Powergel ● Laminated Gecko Club Membership Card ● Monthly Newsletter and periodic email bulletins ● Weekly Fun Runs / Walks – FREE ● 10% Off All Running Zone Merchandise (all year long) ● Discounts from other area businesses partnering with Gecko Club ● $3.00 Off All Running Zone Foundation Race Series Races ● 10% Off All Training Programs offered

Membership Options & Pricing Annual Membership Plan – $40.00 Kid’s Plan* (12 & Under) – $15.00 *$25.00 Off Coupon excludes Kid’s Plan

For more information contact: Running Zone Gecko Club, 3696 N. Wickham Road, Melbourne, FL 32935 Call 321-751-8890 or visit

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Running Zone Foundation's Starting Line Newsletter - November 2013