VOL 37 NO 4 AUGUST 2020
NEW DATE
Saturday Sept. 26 2020
Lost in the Line of Duty - United in Honor October 9, 2010
August/September
1
flraceplace.com
FREE Gift with any UNDERARMOUR purchase from Feet First during
AUGUST14TH - 31st
flraceplace.com
2
August/September
FLORIDA RACE PLACE Index – SEPT. / OCT. Features
4 27 24 11,40 3 13
Bi-Triathlons Fl. Brian Harrington
Celia Dubey Training Fitniche Tips
FRPM Index Frpm -Race Director Gene’s Corner Running Tampa Bay
Race Directors Check Out
FRPM
“EBLAST SERVICE” The Best In Florida
Advertisers
Advance Rehab. Boston Bill Sunglasses Brian Harrington Brooks Shoes Kennedy Law Coach Leo - OWS Feet First Fitniche Kona Bicycles KLR Law LPGWEAR Mellius Therapy Running Center Physical Chiropractic TRC Timing Yanchuck Berman PA
3 30 6,27 31 23 17 2,28,39 11,40 29 22 10 34 5,7 33 21 36
4
CHECK OUT OUR EBLAST SERVICE 813-417-0324
3314 HENDERSON BLVD. Ste 100 TAMPA FL. 33609 813-417-0324 Joe@flraceplace.com Frpm.net or Frpm.com
Please Check all Race Dates to Confirm Due To COV-19
RPM MAGAZINE
————————————————————-
813-417-0324
Events
Escape From Fort Desoto Triathlon Lace Up To Buckle Up 1,000,000 Meter Challenge Top Gun Triathlon Tampa Fire 5K Tarpon Spring Triathlon Grand Fondo Bike Ride DRC Clean Bike Ride DRC Triathlons Tampa Fire 5K Tarpon Spring Triathlon Bare Dare 5K Run First Step 5K 727Can Run Races
Escape From Ft Triathlon 2020 Pages 8 and 9
Website information www.frpm.net Website information www.frpm.com
www.AdvancedRehab.us
4357 Lynx Paw Trail, Valrico, FL 33596 4539 S Dale Mabry Hwy, Suite 110, Tampa, FL 33611 13801 Bruce B Downs Blvd, Suite 303, Tampa, FL 33613 August/September
3
flraceplace.com
9
12 14 16 20 25 18 19 19 20 25 26 32 35
RUNNING TAMPA BAY DATE
EVENT/DISTANCE
CONTACT
LOCATION
SAT AND SUNDAY WEEKLY 6:00 AM
TAKE THE FIRST STEP CLUB 4-15 MILES RUN AND WALK
NORIN DOLLARD 813- 956-7213
TEMPLE TERRACE ELEM. TEMPLE TERRACE FL.
SAT AND SUNDAY WEEKLY 6:00 AM
WEST FLORIDA "Y" RUNNERS CLUB GROUP RUNS
SKIP ROGERS 727-442-5838
CITY HALL PLAZA CLEARWATER FL
RUNS BETWEEN 3-23 MILES "DO THE LOOP"
WEDNESDAY WEEKLY 6:00 PM
SAFETY HARBOR ATHLETIC CLUB
DESIGN SPORTS 727-420-4666
670 MAIN STREET SAFETY HARBOR
ALL LEVELS VARIOUS DISTANCE
THURSDAY WEEKLY 6:30 PM
FITNICHE - CHOP SHOP PUB NITE
863-619-5390
SATURDAY OCTOBER 3 8:00 AM
TAMPA FIRE 5K 5K AND 1 MILE
SUNDAY OCTOBER 4 8:30 AM
CALIENTE BARE DARE 5K
SATURDAY OCTOBER 10 TBA
TAMPA BAY WHISKEY RUN 5K,10K AND HALF MARATHON
SUNDAY OCTOBER 18 8:00 AM
LAKE TARPON 5K TENATIVE
SUNDAY NOVEMBER 1 8:00 AM
FIRST STEP FOUNDATION 5K
SATURDAY NOVEMBER 14 6:00 AM
CROOM TRAIL 50 MILE 50K, AND 16 MILES FOOLS RUN
SATURDAY DECEMBER 26 TBA
THE DOWNOWN DUNEDIN HOLIDAY CLASSIC 5K,10K, & HALF MAR.
WESLEY CHAPEL
PAGE 20
LORI KRISTOF 813-229-7540
FIREFIGHTERS MUSEUM TAMPA FL.
PAGE 26
NUDE5K.COM INFO:NUDERACES.COM
CALIENTE LAND O LAKES FL.
PAGE 35
www.727CanRace.com
DUNEDIN FL.
RUNSIGNUP.COM/RACE/Fl PalmHarbor/LakeTarpon5k
PALM HARBOR FL.
PAGE 32
PAGE 35
www.Runsignup.com/
MISC.
AL LOPEZ PARK TAMPA FL.
813-232-5200 www.tTampaRaces.com
CROOM TAIL WITHLACOOCHEE STATE FORES BROOKSVILLE FL.
www.727CanRace.com
DUNEDIN FL.
BI-TRIATHLONS DATE
EVENT/DISTANCE
CONTACT
LOCATION
MISC.
SUNDAY AUGUST 30 TBA
KEY LARGO SUMMER TRIATHLON TENATIVE
GAME ON EVENTS gameonraceevents.com
JOHN PENNEKAMP PARK KEY LARGO FL.
SPRINT TRIATHLON OLYMPIC TRIATHLON DUATHLONS / AQUA
SATURDAY SEPTEMBER 5 TBA
CRYSTAL RIVER SPRINT TRIATHLON SERIES #1
PAGE 19
WWW.DRCSPORTS.COM
FORT ISLAND GULF BEACH CRYSTAL RIVER FL.
SWIM 1/4 MILE BIKE 15 MILES RUN 3 MILES
SATURDAY SEPTEMBER 5 7:30 AM
TARPON SPRINGS TRIATHLON
PAGE 25
WWW.TarponSprings Triathlon.com
SATURDAY SEPTEMBER 19 TBA
CLEAN AIR BIKE RIDE 14,28,48 AND 100 MILES
PAGE 19
WWW.DRCSPORTS.COM WWW.CLEANAIRRIDE.COM
SATURDAY SEPTEMBER 26 TBA
CRYSTAL RIVER SPRINT TRIATHLON SERIES #2
PAGE 19
WWW.DRCSPORTS.COM
FORT ISLAND GULF BEACH CRYSTAL RIVER FL.
SWIM 1/4 MILE BIKE 15 MILES RUN 3 MILES
SATURDAY OCTOBER 3 TBA
GAME ON ! SUMMER BEACH TRI
gameonraceevents.com
SINGER ISLAND WALK PALM BEACH FL.
SPRINT TRIATHLON SPRINT DUATHLON SPRINT AQUABIKE
SATURDAY OCTOBER 10 TBA
CRYSTAL RIVER SPRINT TRIATHLON SERIES #3
PAGE 19
WWW.DRCSPORTS.COM
FORT ISLAND GULF BEACH CRYSTAL RIVER FL.
SWIM 1/4 MILE BIKE 15 MILES RUN 3 MILES
SUNDAY OCTOBER 11 TBA
GRAN FONDO FLORIDA 100,60,30 MILES 4 TIMED SECTIONS
PAGE 18
www.GrandoFondonational series.com
SAN ANTONIO FL.
SUNDAY DECEMBER 13 TBA
TOPGUN TRIATHLON AND DUATHLON
THUNDERBOLT WWW.RACEHAWK.COM
FORT DESOTO PARK ST. PETE FL.
PAGE 16
WITHLACOOCHEE STATE TRAIL
SWIM 1/4 MILE BIKE 10 MILES RUN 3.1 MILES
Race Directors & Athletes Athletes! Do to so many races that are being cancelled due to COVID-19, that we are unable to keep up. Please check with the race's website for current information. We will do our best to get you the latest updates
For More Information Please Call 813-417-0324
flraceplace.com
RACEPLACE --
4
August/September
14427 N DALE MABRY HWY. TAMPA, FL 33618 WWW.RUNCENTER.COM • 813-908-1960 August/September
5
flraceplace.com
Let’s help all the rookie cyclists In this pandemic age, one interesting result is the historic resurgence of interest in owning and riding a bicycle as a means of exercise, therapy, and a means of avoiding insanity. We veteran cyclists have known this forever, but now there are a lot of newbies sharing the road. Our knowledge of the “rules of the road” can be an immense help to these rookies, but we have to take care how to share our knowledge.
Brian is a practicing attorney, specializing in personal injury cases with a subspecialty representing cyclists in bike/ auto accidents. He is a lifelong resident of St. Petersburg, and has been active, as both a participant and race manager for in excess of thirty years. He has worked on all phases of race production, including being one of the early race directors of St. Anthony’s Triathlon; announces many races on the West Coast of Florida, and served the Florida Region on the National Board of Directors for USATriathlon for six years, and is the Past President of that Organization. Brian is also on the Board/ Executive committee for the Frogman swim, proceeds of which benefit the Navy Seal Foundation providing multiple forms of assistance to families of Seals who have made the ultimate sacrifice for our Country. He is married to Awilda, and remains active in our sports community as both a participant and as an announcer of triathlons, running events, and the Seal Frogman Swim across Tampa Bay. He can be reached at bch@bchfirm. com, or 727-515-9397.
flraceplace.com
Here’s my short list of important facts to share:
1. Wearing a helmet is a necessity;
4. Riding on crowded sidewalks is dangerous;
5. Check your tire pressure more than spring and fall;
6. Flip flops are not the shoe of choice on a bike!
2. It really is the law we must ride in the same direction as traffic, even on one way streets;
3. Bright strobe lights, front and rear, day or night, can save your life;
Seriously, the bad habits of new riders will reflect negatively on all of us We need to be kind but at the same time try to impart wisdom to all our two wheeled neighbors, for everyone’s benefit. Finally, please carry a mask with you at all times. You never know when interaction with strangers will be necessary. Be safe out there.
Brian Harrington Past President, USATriathlon Board of Directors Race Announcer Attorney 6
August/September
August/September
7
flraceplace.com
SWIM .5 MILES • IBIKE 10 Miles • RUN 3.1 MILES
New Date Sept. 26, 2020
Welcome new and returning Escape participants! 2020 marks the 35thyear for the Escape from Ft. De Soto Triathlon. This year we are again proud to offer one of the best sprint triath Ions in Florid a, and b ack again is a d uath Ion. Th is year we a re proud to announce an AquaBike event as well! Due to Fort Desoto event limitations this year it will take place the last week of March so get out and start earning your USAT points early! To those of you who have done the event before, welcome back. To those new to the event, you may be interested to know that the park is ranked one of the top-ten beaches in the United States; nine hundred unspoiled acres surround you. First timers, we anticipate that you will have a great first triathlon at Ft. De Soto. To all, we ask that you enjoy the surroundings and please leave the park cleaner than you found it.
The Sprint Distance is a 1/2 Mile Swim, a 10 Mile Bike, and a Sk Run on a marked course The Duathlon is 1.5 Mile Run, a 10 mile bike, and a Sk Run on a marked course. The Aqua-Bike is 1/2 Mile Swim and a 10 mile bike.
Coronavirus Updates Packet Pickup THURSDAY Sept 24th
12:00PM TO 6:00PM Outspokin Bicycles -Clearwater 2241 Gulf to Bay Blvd Clearwater, FL, 33765 FRIDAY Sept 25th
12:00PM TO 7:00PM Outspokin Bicycles -Clearwater 2241 Gulf to Bay Blvd Clearwater, FL, 33765 Amenities
Pre/ post race parties & a quality backpack to all pre-registered athletes. Finishers medals to all participants who complete either event. Closed course of racing in Ft De Soto. Last Toll booth and Parking morning of race is paid for by Florida Race Place Promotions. USAT S anctioned event monitored by USAT officials for your safety. Results & finish line by Florida Road Race Man agement.
flraceplace.com
8
August/September
Saturday Sept. 26th 2020 Fort Desoto Park, St. Pete Florida Escape From Ft. Desoto Triathlon Giveaway
Check out these awesome giveaways! All you have to do is register for the
Escape from Fort Desoto Triathlon, Duathlon, or Aquabike. Drawing will be held Wednesday night March 25th and available at Packet Pickup at Outspokin Bicycles in Clearwater at 2241 Gulf To bay Blvd 727-723-2453
Sign up now and get in the running for some great prizes. August/September
9
flraceplace.com
flraceplace.com
10
August/September
August/September
11
flraceplace.com
PRESENTED BY
0 2 20 -UP
E C LA TO E L K C U B UP -
5OK CT RD
3
New Race Date!
Saturday, October 3
Check In/Registration 7AM • Race Begins 8AM 5903 Randolph Avenue • Belle Isle, Fl 32809 Kids And Teens Under 19 Run Free • Non-Locals Can Participate Virtually
REGISTER ONLINE TODAY • ALWAYSWEARYOURSEATBELT.ORG
flraceplace.com
12
August/September
Over 30 years experience in Putting on local events
Businesses & Charities
Looking for an event to exposure you business or an event to promote you charity.
Free 2 Hour Phone Race Consulting Email us at joe@flraceplace.com
Call 813-417-0324
August/September
13
flraceplace.com
1,000,000 M = 1,000 K = 621 MILES
Run / WALK / CYCLE CHOOSE FROM 5 Virtual ROUTES
Average 4.1 miles per day finish by DecEMBER 31 REGISTER TODAY!
FINISH STRONG IN 2020! EARN THE MILLION METER MEDAL. WE CHALLENGE YOU TO RUN, WALK, OR ROLL 1,000,000 METERS! START NOW - FINISH DECEMBER 31, 2020. With so many races, runs, and rides canceled in 2020, our continued goal is to provide athletes with motivation to finish the year strong, fit and healthy. HOW FAR IS 1,000,000 METERS? 1,000,000 meters = 1,000 kilometers = 621.37 miles CHOOSE YOUR CHALLENGE FROM 5 VIRTUAL ROUTES IN THE U.S.A. - Florida Route - Great Lakes Route - California Route - Northeast Route - Texas Route START THE MILLION METER CHALLENGE TODAY AND COMPLETE YOUR 1,000,000 METERS BY DECEMBER 31. - If you start today, you will need to average 6,536 meters, or approximately 4 miles, per day. - You can run, walk, cycle, roller blade, or even skateboard your 1,000,000 meters. - You can count your steps daily to complete the Million Meter Challenge. - Being a virtual challenge, it is based on the honor system - it is up to you to complete. flraceplace.com
14
August/September
For cyclists, you can use this virtual event to create your own challenge. Perhaps it is 1,000,000
BETTER FOOD CHOICES FOR A STRONGER IMMUNE SYSTEM Especially today, with this seemingly never-ending COVID epidemic going on, along with exercise, your food choices are probably the most important decisions you can make for a strong immune system and a long and healthy life Inflammation is an important immune response process in the body to fight off things that harm it such as infections (including viruses), toxins as well as injuries, in an effort to heal itself. Recent studies site Chronic Inflammation as the culprit for many of our maladies today. When inflammation becomes chronic, it slows down the immune system, and can begin to damage cells, tissues and organs. Over time this can lead to DNA damage, tissue death and scarring. Being constantly bombarded with highly inflammatory materials such as pesticides, artificial fertilizers, weed killers, added hormones, processed foods, certain foods, and a myriad of other ingested materials such as artificial ingredients, dyes, preservatives, flavorings, etc. contained in our food, will likely result in chronic inflammation as well as lowered immune response. Many believe proper food choices may offer nutrition that the body needs to help to ward off disease. As a back-up I believe in a good multi-vitamin each day. There is so much controversy over what foods are best and worst to eat. There are many articles, reports and studies revealing evidence contradictory to accepted protocol. Increasingly, food scientists believe our “food pyramid” is actually upside down. Following are the category choices that seem to fit most often, in my opinion. A safe bet is to mix it up and eat a variety of real food, in lots of colors, every day. EAT OFTEN (mostly inflammation-fighting) - Wild caught smaller fish including salmon, sardines, anchovies, haddock, mackerel, trout, catfish; wild game; organic grass-fed beef and pasture-raised chicken and whole eggs; organic grass-fed butter; organic grass-fed full-fat plain yogurt and cottage cheese; goat’s milk; clean, raw full-fat organic cow’s milk if it is legal in your area and you can find it; mostly organic whole fruits, especially berries and cherries; vegetables including dark green leafy; avocados; mushrooms; sweet potatoes, beets and other root vegetables; oils from coconut, extra virgin olive, avocado, and lard; herbs and spices for seasoning; mixed nuts and seeds; black coffee and tea – black, green and herbal; oatmeal; dark chocolate – at least 70%; for digestion, sauerkraut, green bananas and granny smith apples are great prebiotics; sourdough bread. FOODS TO EAT IN MODERATION (may promote an inflammatory response in some individuals) –
Sweeteners such as honey, maple syrup and Stevia; white potatoes, beans; alcohol and red wine; sea salt; hard full-fat cheeses; dried fruit; nightshades – tomatoes, eggplant, bell peppers; beans; cashews and peanuts; coconut and avocado “milk”; rice; grains - quinoa, amaranth, buckwheat, chia, kamut, spelt, einkorn, bulger, faro, millet; flaxseed.
FOODS TO AVOID (inflammation-promoting) – Anything made with or containing vegetable oils (canola, sunflower, cottonseed, palm, soybean, corn); anything made with wheat, i.e. breads, pastas, pastries, etc.; barley; rye; sugar, especially anything containing high fructose corn syrup such as sodas and highly processed low-fat foods; all artificial sweeteners; anything deemed low-fat; french fries or anything fried; buttered movie and microwave popcorn; farm-raised fish; highly processed snack foods; processed deli-meats; and, non-organic red meat and fowl usually contain added hormones, anti-biotics and pesticides. Recent studies seem to show that a diet including high quality protein and saturated fats from organic grass and pasture-raised animals, small fish, and oils from coconut, extra-virgin olive, avocado (all high in Omega 3s), provide superior nutrition, helps a person feel fuller longer (reducing daily calorie consumption) and improves nutrient absorption from all foods consumed at the same time. On the other hand, highly processed polyunsaturated vegetable oils seem to help create inflammation throughout the body, which many believe to be a catalyst to ill-health in many forms. If you have any health concern or are currently under the care of a health professional, get their advice prior to changing your diet. Gene Ulishney, BSHPE, CPED, BOCPED, ACSM Member
August/September
15
flraceplace.com
Top Gun Triathlon 12-13-2020 Sprint Triathlon:
6ZLP PLOHV %LNH PLOHV 5XQ PLOHV 1RUWK %HDFK DW )RUW 'H 6RWR 3DUN 6KHOWHU
Sprint Duathlon:
5XQ PLOHV %LNH PLOHV 5XQ PLOHV 1RUWK %HDFK DW )RUW 'H 6RWR 3DUN 6KHOWHU
Aqua-Bike:
6ZLP PLOHV %LNH PLOHV 1RUWK %HDFK DW )RUW 'H 6RWR 3DUN 6KHOWHU
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flraceplace.com
16
August/September
Open Water Swim When we talk OWS, we talk about swimming on oceans, lakes, rivers, ponds, where we are exposed to all the mother nature events, changes that could be quite challenging at times, but like I always say if its possible and safe, but uncomfortable just do it, embrace it, you will get stronger as a swimmer and athlete overall. In Florida we are usually experiencing changes in the weather, rain, wind, thunderstorms, hurricanes, heat, also we have many creatures that would make us change location and/or cancel swim practice. As swimmers we will have to be ready for all these changes and become a more adaptable swimmer with knowledge and strength over the regular swimmer that only practices when it is calm. Location is important, wind and tides could bring a favorable swim or a completely miserable experience. If you are training for a race in the gulf then, swim in the gulf more often, if you are racing in lower water temperatures but live in Florida? you might have to go with Leo and visit Rainbow River Swim Club, or travel up north where the water is below 65 degrees, this means you have to work in different conditions to make sure you will be ready. In Open Water Swims we usually have to adjust our stroke, depending on how choppy the conditions are, we will have to work on the body position maintaining rotation, try to separate your breathing from your sighting. In head on chop, as soon as you sight, you may have a sudden wave directly in front of you. timing is very important, try to sight when you are on top of the wave, try to practice this, and when you turn around and have the waves behind you it's going to be a lot easier, this happens at Panama City Ironman events, at this swim anything can happen. Try to practice bilateral swimming at the pool and when it's calm, and slowly start applying this knowledge on a rough water swim day. "practice makes permanent" Leo Briceno If you practice all the wrong techniques, when is time to approach the open water race day is going to be very similar, so try to practice the right way as soon as you discover it, find a swim coach, find a group to swim with. If you can visit the event location or similar demographics to practice, do it as much as you can and mimic the swim, if you need any help, please don't hesitate in reaching out to me or a certified coach. Just keep swimming Visit our website for more information on swim practice opportunities and open water swim events
https://www.sunshineopenwater.com
August/September
17
flraceplace.com
HEALTH PROCEDURES
flraceplace.com
18
August/September
August/September
19
flraceplace.com
TAMPA FIRE 5 K
10TH ANNIVERSARY A race to benefit pediatric burn survivors
race Date: october 3, 2020 Check in begins at 6:30 am 5K Race starts at 8am and 1 Mile Fun Run at 8:05 Starting and Ending in front of the Tampa Firefighters Museum and Tampa Fire Rescue Headquarters 720 E. Zack St. Tampa, FL 33602 Packet Pick-up available at: Tampa Firefighters Museum 4-7 pm on September 30th Tampa Firefighters Museum 11- 5pm on Oct. 2nd Race Day Check-In at the Tampa Firefighters Museum
race ticket includes: Dri-Fit Shirt for 5K Runners only Finisher medal to all participants Post-race Party at Tampa Firefighters Museum Free food and drinks, music, raffle, prizes Fire Department apparatus on site Chip timed 5K Awards to overall Top Male and Female Awards to top 3 in each age group
Gold Sponsors
Registration Form (Please Print Clearly) Name Address Phone
Date of Birth City, State Zip
Age
M
□
F
□
Race: □ 5K: Shirt Size: Youth (S / M / L) Adult (XS / S / M / L / XL / XXL) *Specify Mens or Ladies* (Race Day T-Shirt guaranteed for 5K runners if registered by September 19th)
□ 1 Mile Fun Run: 1 Mile Fun Runners will receive a Medal (T-Shirts are for 5K runners only) Entry Fee: 5K $25 until 7/18/2020 $30 7/19/2020 to 10/02/2020 $35 Day of Race Entry Fee: 1 Mile Fun Run $15.00 $20 Day of Race Make Checks payable to Tampa Firefighters Charity Fund, Inc. and mail to 3116 N. Boulevard Tampa, Florida 33603 Credit card payment may be made at runsignup.com Search: Tampafire5K Go to Tampafirefighters.com for links and more information. All entry fees are tax deductible. Contact Lori Kristof with questions: (813) 229-7540 or lori@tampafirefighters.com
Waiver: In consideration of this entry, I, for myself, my heirs, devises, executors, administrators, and assigns hereby waive, release and discharge any and all claims against, Tampa Firefighters Charity Fund, Inc., organization, sponsoring or conducting this event, or their employees, representatives, or successors, for any and all damages or injuries I may suffer. I hereby grant permission for the free use of my name and picture in any broadcast, brochure, or account of this event.
Signature
Signature: Emergency Contact:
flraceplace.com
Date:
Parent/Guardian signature is required if registrant is less than 18 years of age. Phone number:
#TAMPAFIRE5K 20
August/September
RACE COURSE DISTANCE (Are you getting what you’re paying for?) There are different methods that race organizers use to lay out and measure a road race course. And as most runners know, not all courses are as billed. For a wide range of reasons Race directors, event organizers and race participants should all be concerned about run course accuracy.
METHODS COMMONLY USED TO MEASURE RACE COURSES THE BEST & THE REST (or the Good, the OK, the Not So Good)
USATF Certification Measuring Wheel Global Positioning Systems (GPS) Bike and Car Odometers Pedometers
THE BEST - USATF Course Certification USATF is the official certifying body of running courses in the United States. The USATF certifying process assures that the course is the exact length as advertised. USATF Certification assures runners that times will be based on a properly measured distance. Many race directors don’t know the difference between “Sanctioning” and “Certifying” a race. Race sanctioning is an agreement between the event and USATF to follow certain criteria, offer insurance, and receive “official” standing with USATF. An event that is sanctioned may or may not have a certified course. It is important for runners to know this, so they don’t assume the course is also certified. Certifying the route deals with the distance of the route, making sure it is accurate by using the Calibrated Bicycle Method of measuring, the only standard method used around the world and recognized by USATF. EDM (Electronic Distance Measuring) may only be used by a qualified surveyor, and is usually cost prohibitive for any race, so it will not be included in this discussion. As long as there are no changes to, or construction on the course, USATF certifications are good for 10 years. Records set on a USATF Certified Course at events that are also sanctioned with USATF, will be official, pending validation by USATF. Officially certified courses are also recognized by the Road Runners Club of America (RRCA). Measurement is done using a "Jones Counter” equipped bicycle. The Jones Counter is calibrated on the day of the measurement, both before and after the measurement. This assures that the course is accurate. If your course is more of a cross country race, then it will not qualify for a certification. But can be accurately measured for the day of the race. Examples of this are beach races, races that include a large piece of course over grass terrain like on a golf course, undefined trails, or shifting gravel or dirt roads.
Why Should Race Organizers Want A Certified Course & Why Should Runners Care?
A record set on a certified course will be official, pending validation by USATF. Running on a certified course is extremely important to elite and other accomplished runners, particularly when course records and personal bests come into play. Most runners like to compare performances in order to gauge personal progress. Comparisons are difficult if length is suspect from course to course. Runners who pay an entry fee for a road race have a right to a properly measured course. Average runners and walkers want to be assured that they are getting what they are paying for when they sign up for a race and that the course is exactly as advertised. Races should use the course certification number to advertise on their website, allowing runners to download the map and become familiar with the course before they run it.
How to get your course certified
The easiest way to have your course certified is to hire someone who is already skilled at measuring for USATF certification. Prices vary according to each measurer’s pay scale, but be prepared to spend $400 to $500 for a typical 5k. You can measure your course yourself if you are sufficiently motivated and willing to devote the time and attention that it requires. A new measurer should be willing to invest about $400 in equipment and 30 hours or more of their time for a 5k. In either case, you will need to contact the USATF Road Course Regional Certifier for your state. This person can refer you to qualified measurers that you might hire. Or, if you choose to measure the course yourself, the Certifier can provide guidance to help you through the process. The USATF Course Measurement manual can be downloaded in PDF format from USATF.org. And there is an active blog on measuring with the Road Racing Technical Council at RRTC.net. When you are finished with the course measurement you will need to send the required paperwork to your state Certifier with a fee of $30.
TRC RACE MANAGEMENT 813-505-1405
August/September
21
flraceplace.com
flraceplace.com
22
August/September
Swim Like A Swimmer I have seen the pattern within the last decade of triathletes doing the majority of their swim training in open water. They are under the impression the race is in open water so thatâ&#x20AC;&#x2122;s where they should be training. But the truth is to become a better swimmer you must train like a swimmer. Olympic Open Water swimmers do the majority of their training in group situations in a pool setting, with a coach directing them to work on form and tempo. Swimming is the only of the three disciplines that relies almost completely on proper technique. In the water, the objective is to generate propulsion while reducing drag. There are multiple aspects in play at the same time so it is close to impossible to self-teach or self-coach proper technique. Having a professional coach watching over, analyzing and correcting your stroke is the key to faster times. Michael Phelps won more Olympic gold medals than anyone else, and he still relied on his swim coach. So where do you start? In the pool! If the majority of your swims are in open water, you are training where no one can see what you are doing, right or wrong, possibly reinforcing bad habits which directly affect speed and efficiency. Training in a pool with a coach that provides feedback and corrections is critical to achieve efficiency and strength. One on one coaching is of course the fastest way to improve swimming technique, but training with a local masters swim program with a certified coach can is an economical alternative. This group setting affords you the opportunity to swim and compete with other swimmers. Properly organized swim workouts include a warm-up, technique drills, speed/distance work and a cool down. You should find a local masters swim program that fits your schedule, with an active coach that makes corrections as well as provides the motivation to make the workouts fun. Should you ditch open water swimming all together? Absolutely not! There are skills that are only learned and perfected in open water. Drafting, sighting, swimming in crowds, swimming in rough water, dolphin diving, wetsuit swimming and others are only achieved properly in open water. But without basic swimming skills these open water techniques are harder and less effective. A great way to perfect these skills are clinics and specific training. (Be looking for the P6 Open Water Series again this summer) To dispel another myth â&#x20AC;&#x201C; While the swim is the shortest portion of a triathlon it does need the attention the other disciplines need. A confident and well-trained swimming triathlete has many definite advantages. The most obvious is the overall aerobic fitness level. Swimming helps increase oxygen intake which transfers over to the bike and run. A proficient swimmer uses much less energy, which will carry over to the bike in a race. After proper training, anxiety levels will reduce, wasting less energy at the beginning of the race. And lastly, swimming can be fun! Masters swimming is a great opportunity to train with others whereby you can encourage each other on a regular basis to improve. So get out and Swim Like A Swimmer! Park Alsop Director Kennedy Law Racing Director KLR/CAM Masters Swim Program August/September
23
flraceplace.com
Coach Celia Dubey 1888 S Pinellas Ave Tarpon Springs Fl 34689 www.TarponTotalFitness.com Celia@TarponTotalFitness.com 813 690 8989
Integrity Are you a person of integrity? Think about it… Are you a person of integrity? The definition of integrity is “the quality of being honest and having strong moral principles; moral uprightness”. However, I believe there is a big difference between integrity and honesty. It’s easy to be honest and truthful. Your parents taught you about right vs wrong and the importance of being honest when you were young. It’s easy to have morals and principles but to take action to live by them is another story. We learn quickly if we want to have good relationships, we must be trustworthy and truthful but that is not integrity. I believe integrity is when one’s ACTIONS are in alignment with one’s intentions, morals, goals, and wishes. When one does exactly what they say they will do. That’s a person of integrity. So, are you a person of integrity? Are your daily action in alignment with your intentions of who you want to be and who you are. Keep in mind if one wants to be exceptional at anything and or have exceptional relationships with others it takes exceptional effort so are you making that exceptional effort to be exceptional and have exceptional relationships with others? Are you a person of integrity?
Written by, USAT Coach Celia Dubey flraceplace.com
24
August/September
TARPON
SPRINGS TRIATHLON AQUABIKE & DUATHLON SATURDAY SEPTEMBER 19TH 7:30 A.M.
Registration & information at: www. TarponSpringsTriathlon.com
Fred Howard Park Tarpon Springs,Fl
Swim ¼ mile - Gulf of Mexico Bike 10. miles –Scenic Tarpon Springs Run 3.1 miles – Beautiful Fred Howard Park Duathlon is 5K Run, 10 Mile Bike & 5K run Aquabike is ¼ mile swim & 10 mile bike
August/September
Presented by Tarpon Springs Rotary Club
www.TarponSpringsTriathlon.com 25
flraceplace.com
flraceplace.com
26
August/September
ANNOUNCER â&#x20AC;¢ TRIATHLETE &<&/,1* ATTORNEY
$&&,'(17 &/$,06 /HJDO &RXQVHO DQG 5HSUHVHQWDWLRQ
:KHQ \RX DUH LQMXUHG GXH WR FROOLVLRQV ZLWK LQDWWHQWLYH PRWRULVWV , ZLOO SHUVRQDOO\ GLVFXVV \RXU OHJDO ULJKWV ZLWKRXW REOLJDWLRQ
I know first hand the trauma of an accident with a car and the difficulty in navigating the legal system. CALL ME!
Brian C. Harrington
5536 Central Ave. St Petersburg, Florida 33707 7KRPDV + 6LQJOHWDU\ $WWRUQH\ DW /DZ
(727) 381-0070
Email: bch@bchfirm.com â&#x20AC;¢ www.bchfirm.com No fees or costs until recovery.
7KH KLULQJ RI D ODZ\HU LV DQ LPSRUWDQW GHFLVLRQ WKDW VKRXOG QRW EH EDVHG VROHO\ XSRQ DGYHUWLVHPHQWV %HIRUH \RX GHFLGH DVN XV WR VHQG \RX IUHH ZULWWHQ LQIRUPDWLRQ DERXW RXU TXDOLILFDWLRQV DQG H[SHULHQFH
&DOO 6LQJOHWDU\ /DZ )LUP 3 $ $VN IRU 7RP 6LQJOHWDU\ August/September 27 flraceplace.com 3 2 %R[ 7DPSD )/ Æ&#x201D; :HVW 0 / . %OYG 7DPSD )/ 3KRQH RU
YOU’VE GOT A LOOK. IT SAYS, “CATCH ME IF YOU CAN.”
Copyright © 2019 Garmin Ltd. or its subsidiaries.
FORERUNNER® 235 | 245
Feet First Tampa 3401 W Bay to Bay Blvd. Tampa, FL 33629 813-835-1339
feetfirstrunning.com
feetfirsttampa feetfirststpete
flraceplace.com
Feet First St. Pete 4949 4th St. N St. Pete, FL 33703 727-898-1130
28
August/September
March/April August/September
51 29
Ă&#x20AC;racHplacH cRP flraceplace.com
“Is that Celia Dubey and her husband Joel wearing
Boston Bill Sunglasses ? No wonder Celia is 2015 USAT Duathlon Masters Na�onal Champion and female overall winner and age group champion!”
PUT ’EM ON ….. YOU’LL SEE ! PUT ’EM ON ….. YOU’LL SEE !!
Sunglasses with an Attitude Sunglasses with an Attitude AT ALL FINE BICYCLE & RUNNING SHOPS
AT ALL FINE BICYCLE & RUNNING SHOPS
flraceplace.com
30
August/September
a newslet ter about run bras
Find the right bra Asking your customer some key questions can help you narrow down which Brooks bras might be right for her.
How do you like to adjust your bra? Adjustable straps, bottom band, no adjustability, etc.
Do you have a favorite back design? Racerback, scoopback, etc.
Do you prefer built-in cups or removable cups? Pro tip: all Brooks Dare bras feature built-in cups
Know your options Have the Brooks workbook or your store’s website open during a fitting to refamiliarize yourself with the available bras and their benefits. Below is a short list of features that can help solve common bra issues.
�
Styles with adjustable back closures, or zip-front closure can be easier to get on/off than pullover bras.
�
Adjustable straps and back closures allow you to fine-tune the fit of a bra.
�
Bras with mesh paneling, perforated cups, or strappy styles can enhance breathability.
�
Built-in molded cups or removable cups can help prevent nipples from showing.
�
Bras with nearly seamless finishing or bonded finishing help reduce chafing and skin irritation.
Be sure to ask customers for feedback on their fitting experience. A quick follow up email can help to gather feedback, and offers a chance for you to encourage reviews and recommendations for fittings.
August/September
31
flraceplace.com
Join the Run! Have some fun! Help recovery!
In Memory of Hal Flowers
FIRST STEP FOUNDATION 5K
$30 IN ADVANCE | $40 ON RACE DAY RACE STARTS AT 8AM
Title
Silver
Proceeds from the First Step Run go to benefit First Step Foundation, which provides assistance to those suffering from substance use disorders. The Foundation continues to provide help as they travel the
company
road to recovery.
Platinum
Overall top male, female, and age group awards given
Bryce Alley
for first, second, and third place finishers in each category. All participants receive a t-shirt, goody bag, and medal. Post-race food and refreshments will be
Contributors
provided. Race is dog friendly!
FEET FIRST | OXFORD CREATIVE STUDIO | SPARK RUNNING CENTER | THE PHOENIX
Register Now at: runsignup.com Al Lopez Park | Sunday, November 1, 2020 | 8:00 AM Packet Pick Up: Friday, October 30 (10 am-6:30 pm) The Running Center, 14427 N. Dale Mabry Hwy., Carrollwood, FL Saturday, October 31 (2 -6 pm) Feet First, 3401 W Bay to Bay Blvd., Tampa, FL Make Checks Payable & Send To: First Step Foundation | 307 S. Boulevard, Suite A, Tampa, FL, 33606 January 10 - October 24: $30.00 | October 25- 30: $35.00 | Day of Race: $40.00
flraceplace.com
32
August/September
Game Ready ® Med4 Elite ™ Compression Therapy with Cryo & Heat Contrast
Try Game Ready Med4 Elite for ®
™
!
Game Ready ® Med4 Elite ™ is a breakthrough, multimodality, recovery system. It integrates iceless cold (Cryotherapy down to 38°F/3°C), controllable heat (Thermotherapy up to 113°F/45°C), rapid contrast therapy (RCT <1 minute changeover), and intermittent pneumatic compression therapies (IPC 4 levels, 5-75 mm Hg). Many professional teams (NFL, NBA, MLB, etc) are using it for various sports injuries, post-run recovery, and extremity rehab. This revolutionary therapy is finally available to you! BENEFITS OF COMPRESSION THERAPY •
Reducing swelling and inflammation.
•
Speeding up muscle recovery.
•
Preventing DOMS (Delayed Onset Muscle Soreness).
•
Relieving muscle pain.
•
Improving athletic performance.
•
Increasing flexibility and range of motion.
•
Removing exercise-related wastes, like lactic acid.
•
Decreasing muscle fatigue.
Physical Chiropractic of Tampa Bay | FRPM Discount 50% off Game Ready Med4 Elite Session when you present this coupon. Reg Cost $68.
Redeemable at Physical Chiropractic of Tampa Bay 1155 S Dale Mabry Hwy | Suite # 8 | Tampa, Florida 33629 Expires: 04/24/2020 | Must call 813-207-5027 to make appt. Not to exceed value of $68. Limited to one coupon per person per visit per calendar year. No trade-in value. No rain checks.
August/September
33
flraceplace.com
Shhh! Don’t tell anyone the secret of my faster race times! Meilus Muscular Therapy is unlike any previous therapy available. We analyze patients using an engineering approach to determine the source of pain; non-invasive robotic therapy is then used to make corrections. The musculoskeletal system is a series of cables (muscles) working levers (bones). We look at how one part of the body affects another, and then show how the therapy will help you. We will even show you how to treat yourself at home! Waste build-up in the muscles causes adhesions, or knots to form. Stretching beyond the knot will tear and injure the muscle. The therapeutic robot disperses the knot, lengthening the muscle without injury. Therbo® is an intelligent therapeutic robot that knows how to treat your muscle using precise, gentle pressure and can: *Make a change in your pain level in one visit without drugs, herbs,
ultrasound, heat or magnets
*Treat the source, not the symptom – the area of treatment is frequently not the site of your pain
Immediately: *Improve your gait speed *Increase your stride length *Increase your breathing capacity *Help prevent side stitches *Improve your running technique
Dramatic changes can be made in one visit!
Call today to schedule an appointment or to request a free consultation. Let us help you enjoy life with less pain and renewed energy!
MA-9728 MM-35128
flraceplace.com
8301 49th Street North Pinellas Park, FL 33781 Phone (727) 547-1233
Federally Funded
Visit our website! www.Meilus.com
34
August/September
We Have Taken Measures To Protect YOU! Here Is What To Expect In 2020 and 2010 As We…
RETURN TO RACING Races Will Fill Fast: www.727CanRace.com
It’s Time To Safely RETURN TO RACING!
Please Visit Our Calendar And Read All New Safety Measures As We Navigate A Safe, Slow, And Moderate RETURN TO RACING (expect faster sell out times as race numbers are being capped to limited participants as we open)
September 19, 2020, The Tarpon Springs Rotary Sprint Triathlon LIMITED TO 250 Participants In 2020
October 10, 2020, The Annual Tampa Bay Whiskey Run, Limited to 100 Participants In Each Distance, 5K, 10K and Half Marathon December 26, 2020, The Downtown Dunedin, Holiday Classic, 5K, 10K and Half Marathon Visit The www.727CanRace.com Homepage Often For The Most Current Rules On The Number Of Participants Being Permitted Into Each Event/Distance!
August/September
TOGETHER WE CAN DO THIS! 35
flraceplace.com
www.yanchuckberman.com | 727-822-6313 5999 Central Ave Suite 203 St. Petersburg FL 33710
RELIABLE
COMMUNITY
flraceplace.com
36
August/September
August/September
37
flraceplace.com
We Have Taken Measures To Protect YOU! Here Is What To Expect In 2020 and 2010 As Weâ&#x20AC;Ś
RETURN TO RACING Races Will Fill Fast: www.727CanRace.com
1. The Following Measures Can Be Expected a. Physical Distancing: When in line for restrooms, packet pickup, race start, or other high-traffic areas, use physical distancing by standing at least 6â&#x20AC;&#x2122; apart b. Porto Lets and Restrooms: spaced out lines, more units, longer wait times can be expected at post race c. Hand Hygiene: Hand washing and sanitizing will be given great emphasis and participants will be encouraged to bring their own hand sanitizer d. Respiratory Hygiene: Face coverings in public settings where other physical distancing measures are difficult to maintain. Masks up for arrival, dwelling, and departure. If you are on your feet = mask up, If you are sitting = mask down, If you are participating = (on the course walking/running/biking) = mask around your neck or within reach 2. REGISTRATION / PACKET PICK-UP a. Registration: All registrations to be completed online before arrival at the venue. NO onsite registration. If registration is offered on race day you must complete registration from your phone in your car before approaching race day check in b. Packet Pick-Up: Mitigate risk at pick-up by maintaining a 6 foot distance between yourself and the person in front of you 3. COURSE FAMILIARIZATIONS / RACE BRIEFINGS / SWIM WARM-UP: Virtual race briefings and course overviews. It is incumbent upon the athletes to be prepared or all event changes and read through provided race information prior to arrival at the event. 4. BAG DROP / GEAR: Event may not have a bag drop and/or gear check location. Athletes will be advised to be prepared by having items in car or hotel, if bag drop is offered be prepared to bring your own Clorox wipes for plastic bags. 5. BODY MARKING: Athletes will be sent instructions on how to body mark themselves prior to arriving at the race. 6. RACING / ON-COURSE EXPECTATIONS: a. Transition Area: Athletes assigned to specific check-in times. Visual equipment checks, Discourage handling/using the equipment and gear of other athletes b. Start Area: Control & avoid congregating near the start line until their wave (bib number section) is called to the race start. Expect rolling starts or more frequent waves c. Race Course: courses will adjusted to promote physical distancing d. Relay Exchange Zone: Changes to relays: physical distancing at relay transition zone, separate timing chips and other tagging the next athlete in their relay e. All Aid Stations: Carrying of own fluids encouraged. Aid stations will operate with no or minimal volunteers, or may be self-service. Athletes directed to put trash in appropriate receptacles to reduce disease transmission for all f. Finish Line: No congregating at the finish line. Finished athletes exit the finish area quickly. No putting finisher medals on athletes. Athletes remove their own chip timing. g. Post-Race Food: Physical distancing, post-race food will all be handled by restaurant with social distancing and mask ordinances in affect h. Awards Ceremonies: Expect an altered awards ceremonies to mitigate concerns with mass gatherings
flraceplace.com
38
August/September
August/September
39
flraceplace.com
flraceplace.com
40
August/September