2014 RUNOHIO Runners of the Year

RUNOHIO covers running in Ohio, West Virginia, Northern Kentucky, Eastern Indiana, Southern Michigan and Western Pennsylvania.

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RUNOHIO A RUNNING PUBLICATION FOR RUNNERS BY RUNNERS

Vol. 27 No. 3

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MID-MARCH/MID-MAY 2015 $2.95

MEN’S WINNER, JOE NORTON WOMEN’S WINNER, TINA HUSTED

START OF ARNOLD 5K PUMP AND RUN

TIM PANCHER, MATT MCGOWAN AND ARNOLD SCHWARZENEGGER

IN THIS ISSUE: ARTICLES:

• ON THE RUN, by Matt McGowan • 2014 RUNNERS OF THE YEAR, by Matt McGowan • SHOULD RUNNERS AVOID JUNK FOOD?,

by Nancy Clark, MS, RD, CSSD

• ARE YOU A RUNNER?, by Richard Ferguson, Ph.D. • KEEPING TRACK, by Rod O’Donnell

- ARNOLD 5K PUMP AND RUN - 2015 SPRING SHOE REVIEW - SPRING RACE CALENDAR - 2015 GRAND PRIX SCHEDULE

“Photos courtesy FairfieldPhoto.com”

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2014 RUNOHIO Runners of the Year The following runners were chosen by the staff of RUNOHIO and its’ readers as the top runners in Ohio for 2014.

RUNOHIO along with the runners of Ohio and the Midwest congratulate the following individuals for earning this honor.

rolling hills and open roads near where I live, so I like to go out there and just get into a groove clicking off the miles.”

TOP FEMALE Kelsi Nutter TOP MALE MASTER Jason Newport TOP FEMALE MASTER Tina Husted TOP MALE GRAND MASTER Donald Leck CO-TOP FEMALE GRAND MASTER Rosalie Franek Michelle Rupe TOP MALE SENIOR Kerry Green TOP FEMALE SENIOR Barb Broad CO-TOP MALE Tommy Kauffmann Harvey Lewis Other top male runners: Brandon Bauer, Jack Edwards, Matt Folk, Evan Gaynor, Ryan Kienzle, Leo Kormanik, Chris Lemon, Jason Ordway, Josh Ordway, Nik Scheikert, Aimon Scullion and Joe Stewart

TOMMY KAUFFMANN TOP 2014 PERFORMANCES Indy Monumental Half Marathon......................... 1:05:28 Minster Oktoberfest 10K...... 30:12 Lou Cox Memorial 5K............ 14:33 Hudepohl 14K . ..................... 43:36 Cincinnati Heart Mini 15K ... 47:36 Thanksgiving Day 10K . ....... 30:48 Music City Distance Carnival 5K . ...................... 14:46 Bockfest 5K . ....................... 15:12 Hyde Park Blast 5K.............. 15:25 Zero Prostate Cancer 10K .. 31:10 When and how did you first start running? “In my neighborhood there was a youth track

35:32, followed immediately by a 5K 17:27, and paced the 3:05 marathon group with 3:04:32.

L.A. Marathon (Pacer) for .............3:05 - 3:04:34 Columbus Marathon (Pacer) for .............3:15 - 3:14:56 Cincinnati Memorial Day 5K....................................... 16:47 Lisbon, Portugal 10K.............35:56.

What do you like about running and racing? “Running is one of those things I’ve just grown up doing. I ran cross country and track all through junior high, high school, and college, and I can’t imagine not running post-college. I enjoy pushing myself to train harder and run faster, and then being able to see the results in races is very rewarding.”

CO-TOP MALE Tommy Kauffmann Harvey Lewis

Tommy Kauffmann organization in the spring... kind of like the rec soccer that everyone played, but for track.

We had practice one night a week and then meets on the weekend, and so I played around with a whole variety of events -- long jump, discuss, softball throw (because the shot put was too heavy for kids), 75m dash, etc. The longest we ever ran was 800m. I didn’t start seriously running distance until junior high, when my dad signed me up for the cross country team on the first day of school. I was better at running than any other sport, so I stuck with it.”

How do you train and what is your favorite workout?

“Due to a retail work schedule, I mostly run alone; although I do try to meet up with a solid group for Sunday long runs.

In terms of training, I have a coach who helps write training plans for me. It focuses a lot on Lydiard-style base conditioning, with a weekly long run, hill workout, and aerobic threshold run. Obviously as I approach goal races, my training becomes more specified as I get into race shape. My favorite workout is an hour-long threshold run at near-marathon pace. There’s a nice loop with

What were your favorite races last year and why? “My favorite race last year was the Minster Oktoberfest 10k.

It was my first time doing it, but I definitely hope to make a yearly tradition on my racing schedule. It had a great cross country-like atmosphere, and really top-notch competition in addition to that. Plus, you can tell the community in Minster is really proud of the event, and it shows in how much they support all the runners. My second favorite race is the Thanksgiving Day Race in Cincinnati. Being 105 years old, there’s such a strong tradition with that race.

It’s a fiercely local race, and running for city bragging rights is pretty cool.”

Any advice for runners who want to improve their running? “There’s no substitute for consistency in training. Just getting out there 5, 6, 7 days a week, maybe doubling if you’re up to it, is the best way to ensure long-term success. Make it a habit so you’re not talking yourself out of training. It’s not sexy and it’s not always fun, but consistency is key. Find a routine or training program that works for you, and stick with it. Don’t give in to fads promising some secret missing ingredient, because there is no such thing. Improvements come most reliably with a longterm, consistently focused approach.”

What are your running goals for this year? “This year I have only one goal: running a qualifying time for the Olympic Marathon Trials next Febru-

by Matt McGowan

When and how did you first start running? “I first began running in gym class in middle school. I was a really overweight kid but when the gym teacher had us do a timed run I enjoyed it. I had pretty good endurance primarily because I was too stubborn to quit. My body went through a transformation and I ran track in 8th grade. In 9th grade I ran the 1991 Cleveland Marathon on a whim, albeit a matter of survival with over a five hour finishing time.”

Harvey Lewis ary, which means I’ll have to run either sub-1:05 in the half marathon or sub-2:18 in the full. Everything I’m doing in training, including running shorter-distance race, is geared towards that goal. My current PR is about 30 seconds off in the half marathon, so that’s probably the race I’ll focus on. Most likely, I’ll take a couple shots in the fall season, since that’s when there are the best racing opportunities in the region.”

HARVEY LEWIS

Harvey Lewis, 38, lives in Cincinnati where he is a High School Social Studies Teacher.

TOP 2014 PERFORMANCES Badwater 135 miles........ 23:52:55 South Carolina 24 Hour Race 154.6 miles in 24 hours. Top distance run by an American in one day in 2014. Qualified me for Team USA for World Championship this April 11-12.

Last Chance for Boston Marathon......................... 2:46:20.

Louisville Lovin the Hills 50K........................... 5:32:03 Cincinnati Flying Pig 4 Way Challenge........(3rd place).

Included 10K race with Ryan Hall

How do you train and what is your favorite workout? “ I run with friends, I train marathoners with the local running store “Tri-State Running Company”, I take people on running holidays to Portugal with RunQuestTravel.com and I run commute to work during the school year. My favorite training runs are those that take my all across the city, perhaps into Kentucky, maybe Indiana.

It’s almost the same way one’s mind would wonder. Whichever way looks interesting is the way I head. When I get to peak training the 4 to 8 weeks out from Badwater I may do a training run of 30 to 70 miles.

I really just enjoy meeting up with friends, and discovering the countryside as well as urban areas of Ohio.”

What do you like about running and racing? “Running is a lifestyle. It can be “zen” or therapeutic, it can be social, it makes me feel alive, and adds more joy to life. I love racing because it challenges us to step out of our element. To test our personal boundaries and make us better in not only running but the other areas of our life.

There are many analogies to life that one can draw from running.”

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life, you have to put in the time.

Racing is a time to showcase all of that hard work you have done. Nothing beats the feeling of getting to the starting line knowing you have worked long and hard for that moment.

I’m also (a little) less cranky after a run, which I’m sure is what my boyfriend likes about me running!”

What were your favorite races last year and why? “The Badwater 135 - It’s the most epic race I know. I ran in countless marathons and ultras prior to my first time crewing Badwater in 2010. I was blown away by the scenery, the caliber of runners from across the globe, and the challenge of running 135 miles over three large mountains in the hottest place on the planet at the hottest time. The Cincinnati Flying Pig Marathon - This race has so much personality and character. It’s my favorite marathon in the country. Each year the staff works diligently to make the race even better.”

Any advice for runners who want to improve their running? “Make your running fun! Change it up. Challenge yourself with new distances that are a bit scary. Have some runs that are a routine that you can go back to again and again but always add new twists.

Run to new destinations and include running groups. If it’s fun you’ll go even further and get more from the experience.”

What are your running goals this year? “I want to go back and win Badwater. Nobody has won Badwater back to back in a decade since Scott Jurek.

I want to break my PR in the 24 Hour race aiming for over 154.6 miles. I want to inspire other people to enjoy running and help them reach new goals.

TOP FEMALE KELSI NUTTER

Other top female runners: Katie Borchers, Nicole Camp, Becky Clark, Christina Johnson, Ellie Hess, Katie Kay, Laura Kaulen, Jessica KuhrOdorcic, and Christina Murphy Kelsi Nutter, 25, lives in Painesville and is a student and works as a sales associate at the Achilles Running Shop

TOP 2014 PERFORMANCES Boston Marathon .............. 2:59:04 Akron Half Marathon ........ 1:17:05 Youngstown Peace Race 10K...................................... 34:33 Johnny Cake Jog 5 miler . ... 28:44 Celebrate Westlake 5 miler . 28:58 St. Malachi 5 miler . ............. 29:20 Cross Country Club Nationals 6K . ..................... 20:55

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Kelsi Nutter Kent State Gala 5K . ............. 17:28 Kent State Doug Raymond Invite 3K ............................... 9:49 When and how did you first start running? “I first started running when I was in middle school. I was terrible at all sports that required any sort of hand-eye coordination. Process of elimination led me to track practice where I thoroughly enjoyed the challenge that every run, practice and race presented. I went out for cross country the next fall and was hooked.”

How do you train and what is your favorite workout?

“Each week consists of a track workout, a tempo run and a long run with fill-in recovery days. I am fortunate enough to have a great coach, Glenn Andrews, who writes individualized programs for myself and Cleveland Elite teammates. He has the hard job! I just do what I’m told. My favorite workout is probably 5x1 mile repeats or 10x1k on the track.”

What do you like about running and racing? “You get out of running what you put into it. Running has taught me that if you want to be successful in

What were your favorite races last year and why? “Honestly, I don’t think I ran a single race in 2014 that I didn’t enjoy!

My favorites were probably the Akron Half and the Peace Race (both fall races). Some of my teammates suffered a couple of setbacks in the spring and summer, but by fall, we had a great core group of ladies ready to race and represent Cleveland Elite Development. It was an incredible feeling competing at those two races after a long year of training. Beth Herndon and Ellie Hess had also just joined the team and its always fun to race alongside your training partners. The crowd support also helped pushed me to two big PRs at these races, so I might be a little biased as to why they are my favorites! ” Any advice for runners who want to improve their running?

“Find a group of like-minded people who will challenge you to be your best. When you don’t think you can go any longer or harder, dig a little deeper.

The body is a truly amazing machine. Just don’t forget to have fun, never settle and always be hungry for more!”

What are your running goals this year? “2015 is going to be a great year! #1 goal is to stay injury free, healthy and hungry for more. Cleveland Elite will be competing at the USA 15k championships (Jacksonville) and the 8k championships (Chicago) in March. I will also be making my first attempts to run the Olympic Trials standard this year.

TOP MALE MASTER JASON NEWPORT

Other top male masters: Curt Bachus, Jason Baker, Dave Johnston, Andrew Kessinger, Paul Krupa, T.J., Lentz, Craig Nieset, Mike Ryan and Scott Snow

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What do you like about running and racing? “I enjoy running with my kids, friends and competing. Running in college gave myself opportunity to travel to meets in Dallas, New York, Boston, Kansas City, Knoxville, San Francisco, Penn Relays and many other trips across the U.S.. Great trips with teammates.”

What were your favorite races last year and why? “My favorite race was Columbus Running Company Mile Dash.

It was a well organized event on Saturday evening with great crowd support. The Lou Cox Memorial5k is a competitive that I have competed in many times including the first event in 1988.”

Jason Newport Jason Newport, 44, lives in Eaton and works in the Banking industry.

TOP 2014 PERFORMANCES Lou Cox Memorial 5K ......... 16:26 Columbus Running Company Mile ...................... 4:39 Indy Mini Half Marathon . . 1:16:17 Akron Half Marathon......... 1:16:30 Cincinnati Heart Mini 15K ... 54:17 Dayton River Corridor Half Marathon ................. 1:17:30 Beer Bottle Open 4 Mile . ..... 22:52 Hall of Fame 5 Mile ............. 29:11 Jeep Davis Memorial 5K . .... 17:20 Arnold 5K ............................. 17:41 When and how did you first start running? “I grew up in Lewisburg and started running in Jr. High school for track coaches and long time OHSAA officials Ray and Pam Spears.

Our Jr. High track meets were on a 4 lane 300 yard cinder track in Verona and lanes 3 and 4 were more grass than cinders.

I joined the Malone University Cross Country team in 1989 and ran for coach Jack Hazen for four years.”

How do you train and what is your favorite workout? “I am still on Coach Hazen’s training program with two speed workouts a week 400’s/1600’s on track and a challenging 9 mile A.T. hill workout around Hueston Woods State Park every few weeks.”

Any advice for runners who want to improve their running?

“Following your coach’s guidance is number one priority for an athlete’s development.

Coach Hazen consistently spoke about guiding a runner through adapting volume and intensity successfully is critical to progression.”

What are your running goals this year? “A stretch goal for 2015 would be to run a 4:30 mile.”

TOP FEMALE MASTER TINA HUSTED

Other top female masters: Cheryl Fenton, Teresa Ferguson, Nancy Jeggle, Mary Jenkins, Debbie Kilpatrick, Rachel Kinsman, Jill Peters, Tanya Thatcher, Nadine Valco and Molly Watcke Tina Husted, 42, lives in Upper Arlington where she is a running coach, physical therapist and real estate broker.

TOP 2014 PERFORMANCES Philadelphia Marathon...... 2:46:55 Columbus Marathon.......... 2:47:06 Cap City Half Marathon..... 1:19:50 Dash for Donation 5K........... 17:22 Run for the Health of It 4 Mile............................... 23:10 Scioto Mile 10 mile............ 1:00:47 UACA Memorial 5 Mile . ....... 29:47 Gary Smith Worthington Classic 5 Mile .................... 30:05 Scioto Miles 15K................... 54:39 Arnold 5K Pump and Run..... 19:50

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2014 RUNOHIO Runners of the Year, cont. thon and Philadelphia Marathon. I raced all three within 5 months (the last two within 5 weeks) and managed to improve my PR by a few seconds in each one. Winning the Cap City Half Marathon was very special too since I had come off an injury in late 2013 and didn’t start running again until mid February 2014.”

Tina Husted When and how did you first start running? “I first ran on 7th grade track team. I started to seriously train for longer runs in 2011 when I decided I wanted to run a 50 mile race before I turned 40.”

How do you train and what is your favorite workout? “I follow a typical training week that most serious runners follow: one day of intervals, one day of tempo work, one long run interspersed with easy and recovery runs as well as cross training (stair climbing is my favorite) and one day of lifting/core work. My favorite workout is either tempo 5 to 6 one mile repeats or 10-12 400 meters at interval pace.”

What do you like about running and racing? “I love the challenge of it. I find it especially rewarding to continue to improve at the age for 42 since I didn’t start seriously training for longer races until 2011. I love the energy of races-especially marathons where I’m surrounded by so many people who spent months preparing for that special day.”

What were your favorite races last year and why? “I love the marathon because it requires some planning and strategizing to succeed. Thus, my top races were Grandmas marathon, Columbus Mara-

Any advice for runners who want to improve their running?

“Recovery, form and core work.

I find many runners run too fast too often while many others think that more is better when in fact pushing more for more can lead to fatigue and even worse, injury. Listing to your body and doing proper recovery running is key to getting faster. Working on overall form and efficiency is the key to getting faster and tolerating the longer races when the lower body gets worn down due to repetitive fatigue. Core work will help strength lower extremity muscles and accessory muscles that get fatigue so to push through those final miles of the tougher longer races.”

What are your running goals this year? “More than anything, at my age, it would be a dream to qualify for the Olympic Marathon Trials. I need to run 2:43 or better to do so.

I’d also like to run 17:00 in the 5K and break 1:18 in the half marathon.”

TOP MALE GRAND MASTER DONALD LECK

Other top male grand masters: John Agnew, Lon Bussell, Kevin Johnston, Paul Krupa, John Mirth, Joe Patrick, Chris Rupe, Scott Snyder, George Sellers and Mark Tensing Don Leck, 57 lives in Maumee where he is a Hearing Officer for the Ohio Department of Job and Family Services.

TOP 2014 PERFORMANCES Beer Bottle Open 4 Miler ..... 23:24 Powerhouse 5K..................... 17:26 Toledo Zoo 5K........................ 17:52 Lou Cox Memorial 5K .......... 17:25 Minster Oktoberfest 10K ..... 37:11 When and how did you first start running? “I ran cross

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country and track at E.L. Bowsher High School. I joined up after hearing the coach speak at freshmen orientation - I figured it would be a way to meet others - it worked. I ran sporadically after high school. I began running regularly at age 37 to better my health and have been running since.”

How do you train and what is your favorite workout?

“Typically once I target a race (usually between a - 5k and 10k) I adjust my training and workouts for the its distance. In a period of 7 to 10 days I generally will run one hard workout and one easy workout in the form of track, tempo, and/or Fartlek - plus one long run. My favorite workouts are intervals on the track – 200s, 400s and 800s, - 1.6 mile x 2 or 3, and Fartlek on the trails..”

What do you like about running and racing? “The health benefits for sure. The social aspect too - several of my training friends started an informal social running club called PILLOW TALK - our members have participated in several team relays under our club name. Regarding racing, its the thrill of competing - against others and time.”

Which races were your favorite races last year and why?

“The Beer Bottle Open has been one of my favorites – it’s a good early season measure on a flat course with four turns – beer mug awards that go deep into age groups – and well managed - be sure to visit Miller’s Bar afterward – find me and I will buy you a liquid carbohydrate.

Dances with Dirt in Hell MI – its trail racing at its funniest – I have competed on team Pillow Talk, winning twice in four tries. Lou Cox Memorial – it’s a PR course. And Minster Oktoberfest 10K – a very competitive flat course, well managed, and of course the post race liquid carbohydrates.”

Any advice for runners who want to improve their running? “Let me limit my advice to us oldsters. Don’t train the same - mix it up. Look at getting guidance on how to train for a particular distance from a coach, literature, and/or a

Don Leck running class. Look for the tweaks such as a better diet that includes a variety of antioxidants. Implement and maintain core exercises and stretching – don’t forget to include the gluteus. Rest and recover when needed.”

What are your running goals this year? “To stay healthy.

The USATF Master Indoor Championship – one mile – hoping to break five minutes.

I have penciled in a number of RUNOHIO Grand Prix races. I am also looking at a couple of USATF and/or RRCA national races. As always I am looking to inch closure to breaking 17 minutes in the 5k.”

CO- FEMALE GRAND MASTER ROSALIE FRANEK MICHELLE RUPE Other top female grand masters: Deb Bird, Connie Gardner, Sarah Glendenning , Karen Grantonic, Sherry Hyden, Mary Jenkins, Cheryl Nemeth and Joan Matthew.

ROSALIE FRANEK Rosalie Franek, 51, lives in Hiram and is a Licensed Massage Therapist and Personal Trainer/Owner, Right Path Massage & Fitness, LLC

Rosalie Franek

TOP 2014 PERFORMANCES Ox Roast 5K........................... 21:14 Mantua, Potato Stomp 9 mile................................. 65:34 Peace Race 10K.................... 42:33 USATF Masters Cross Country 5K.......................... 21:23 Aurora Turkey Trot 4 mile..... 26:13 Crestwood Jingle Bell Run 5K................................. 22:14 USATF Club CC Masters Nationals 6K......... 25:29 When and how did you first start running? “I started running in middle school and never stopped. Ran for Midpark High School, Bowling Green State University, through 2 pregnancies and several jobs.

I continue to run at the Master’s level and still LOVE it! I feel very blessed!”

How do you train and what is your favorite workout?

“When I have a particular race that I am training for, I like to follow a simple program like McMillan. When I don’t have a goal race, I just try to do something every day. Sometimes it’s a cross country ski, bike ride, swim, and sometimes just a functional training class and a little cardio.”

What do you like about running and racing? “Training for a race gives me a goal, makes

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2014 RUNOHIO Runners of the Year, cont. me set a plan, and keeps me honest with my diet. Racing is fun because it pushes me out of my comfort zone, and lets me know where I am at fitnesswise. And I love the positive atmosphere at a race, no matter what the weather!”

What were your favorite races last year and why? “I loved the Peace Race in Youngstown because I got to run it with my daughter, it is so well organized, and the competition is amazing. And I loved the two USATF Master’s Cross Country races because I got to spend the weekends with some “old” friends.”

Any advice for runners who want to improve their running?

“Find a group, be consistent, progress slowly, add in speed work and functional strength, and above all post run stretching and recovery. We don’t stretch enough and we don’t sleep enough.”

What are your running goals this year? “I have started a local running group in Hiram. I would like to keep that going, stay consistent with my own running, and maybe run a fast 10k later in the summer.”

MICHELLE RUPE

Michelle Rupe, 55, lives in Cortland where she is a Substitute Teacher, race and camp director and track coach Warren Harding High School

TOP 2014 PERFORMANCES Quinlans 5K........................... 21:10 Green Cathedral Half Marathon.................. 1:44.57 Peace Race 10K .................. 42:10 Firefighters 5K...................... 21:33 Feed the Need 5K.................. 21:17 How did you first start running? “I threw the discus in high school. When I went to college they didn’t have discus during indoor track season so I started running sprints. When I came back from winter break my freshman year at OSU I went out for 7 mile run and the rest is history.”

How do you train and what is your favorite workout? “Being older I am happy just to be able to run. Sometimes things are going great and I can run

Michelle Rupe relatively a good amount at a good pace. Sometimes I have to back down or I might get hurt. I like doing pick ups on the road depending on what I am training for. I never go on a track, even when I was younger.

What do you like about running and racing? “I like the idea that you can go out your door with a good pair of shoes and run. You don’t have to go to a gym or meet anyone. It is one of the quickest way to get in a good workout. Even though I am way slower I still like to race. It feels good to put in the effort that it takes when you race. It is still as hard if not harder when I was younger but you still get the thrill of pushing yourself. So keep running if God willing you stay healthy as you age. If you don’t use it you will lose it! You are sore and stiff doing nothing so you mine as well have a good reason for being sore stiff by running or any kind of exercise. Keep Moving!!!

RUNOHIO This past year I was training for the Boston Marathon and it was too much and was injured.

I was healthy again but pushed myself too much our first week of our running camp and was hurt for quite awhile after that.

Did get a few fall and winter races but my times showed my lack of relative conditioning.

Healthy as of now and look forward to some early 5ks to see where I am at.

Even though I am way slower I still like to race. It feels good to put in the effort that it takes when you race. It is still as hard if not harder when I was younger but you still get the thrill of pushing yourself.

So keep running if God willing you stay healthy as you age. If you don’t use it you will lose it! You are sore and stiff doing nothing so you mine as well have a good reason for being sore stiff by running or any kind of exercise. Keep Moving!!!”

What are your running goals this year? “Last year I was training for the Boston Marathon and it was too much and was injured. I was healthy again but pushed myself too much our first week of our running camp and was hurt for quite awhile after that. I am healthy now and look forward to some early 5ks.”

TOP MALE SENIOR KERRY GREEN Other top male seniors: David Blankenship, Tom Eckel, Warren Elzy, Doad Edwards, Pete Fickert, John Gee, Ron Legg, Dave Lenahan, Bill Long and Terry McCluskey

What were your favorite races last year and why? “I was injured most of the year; therefore did not run a lot of races. I always enjoy the Peace Race.”

Kerry Green, 60, lives in Mansfield where he is Assistant Director of Cardiovascular Services at OhioHealth MedCentral Mansfield Hospital

Any advice for runners who want to improve their running?

“To run within your means especially as you get older. I love running so much I rather be able to run every day and not try to train really hard and therefore get injured.

Pittsburgh Half Marathon.......................... 1:26:24 Columbus 10K....................... 39:36 Boulder Half Marathon...... 1:31:09 Emerald City Half Marathon.................. 1:29:53 Emerald Bay Half Marathon.................. 1:36:09 Nevada Half Marathon....... 1:33:54

TOP 2014 PERFORMANCES

Kerry Green Akron Half Marathon......... 1:26:01 Johnstown Half Marathon.......................... 1:26:27 Columbus Half Marathon.......................... 1:24:36 NYC Marathon.................... 3:18:05 When and how did you first start running? “From my earliest memories physical activity has been a big part of my life.

Playing the big three team sports all through my youth, basketball seasoned rolled into baseball season which rolled in to football season and found plenty of time for biking, swimming, skating, skiing, tennis, etc., even learned to juggle while riding a unicycle.

In mid January 1974, my freshman year at Indiana University of Pennsylvania (IUP), done with classes for the day I changed into my classic gray sweats and basketball shoes for a late afternoon jog. Just before heading out the door a student from another dorm on his way to IUP Track practice stopped by to talk with my roommate and invited me to run with the distance runners. Having played team sports all my life I always considered myself in good shape, so welcomed the opportunity.

Five miles into the nine mile run my effort turned into a slow jog and then a walk/jog and the runners disappeared into the distance. Thankfully the guy that invited me to

PAGE 9 join the workout stayed with me to get me back to campus, as I had no clue where we were on these country roads in Indiana County. Jogging ever so slowly, finally Memorial Fieldhouse came into view and for reasons unknown he said, “You can keep coming back if you like, we meet here at 4 o’clock everyday.” And I’m saying, “Thanks,” but thinking,“Really?!?!?” Well perseverance is one of my best qualities and I just kept coming back.

Thanks to the mentoring of Coach Ed Fry and IUP alumnus Don Slusser things progressed well and I ran my first marathon in October 1974 crossing the finish line at Niagara Falls in 2:42 in the Skylon Marathon.

Ran my first Boston Marathon (2:41) in 1975, then in 1976 ran 5:55 in the 50 Mile National Championship in Central Park.

The fall of 1977 included two standout performances running 2:27 in the NYC Marathon and a few weeks later 6:22 in the JFK 50 Mile Run on the Appalachian Trail.

Heading off to graduate school at Ohio University, where I served as assistant cross country and track coach in 1978 – 79, I was equally blessed to be surrounded by mentors and lifetime friends Bill Haviland, Kerry Ragg, Fritz Hagerman and Tom Murray to name a few. With great enthusiasm I just kept running and racing through the years.

Now fast forward through the 1970’s, 1980’s, 1990’s, 2000’s to the third Monday of April 2010. Standing in the fourth corral wearing bib #3080 at start of the Boston Marathon it was time to meet the challenge of running a 5th Decade Sub 3 Hour Boston Marathon - kind of like racing Father Time. I crossed the finish line that day in 2:58:18 experiencing the same priceless satisfaction we all enjoy in races from Big Sur to Columbus to Boston.

This accomplishment is so rare it is easier to find a three time winner of the Boston Marathon.

Until April 19, 2010 only one runner had ever run the Boston Marathon under 3 hours in 5 Decades. Consider in America’s second Running Boom less than 2% of the 550,000+ mara-

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2014 RUNOHIO Runners of the Year, cont. thoners each year break the 3 hour barrier and most Boston qualifiers would be challenged to run even 10 miles at the 6:50/ mile pace necessary to go sub 3. When you extrapolate that effort over decades the result is just four of us have run the Boston Marathon under 3 hours in 5 decades, more people have walked on the moon. Heck, just completing the Boston Marathon in 5 different decades is a worthy achievement. In the history of all marathons 34 runners have achieved this Father Time defying feat of running a sub 3 hour marathon in 5 decades.

Having started running in the 1970’s my favorite marathons were always Boston and New York City for the combined excitement and competition. Here are my best marathon times in each decade at Boston and New York City:

1970s: Boston Marathon....2:26:59 (1978) NYC Marathon.........2:27:54 (1977)

1980’s:

Boston Marathon....2:26:57 (1983) NYC Marathon.........2:29:44 (1985)

1990’s:

Boston Marathon....2:44:10 (1992) NYC Marathon.........2:45:04 (1992)

2000’s:

Boston Marathon....2:56:24 (2006) NYC Marathon.........2:56:48 (2006)

2010’s:

Boston Marathon....2:58:18 (2010) NYC Marathon.........3:18:05 (2014)

DART FROG DASH 5K

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Toledo Zoo 8:00 am Contact: Robin Guidera

(419) 385-5721 ext. 2091

How do you train and what is your favorite workout? “I run 4 – 5 days per week averaging 35 – 45 miles. Two of the days are high intensity speed workouts of some type (i.e., intervals, speed play, time trials, hill repeats, etc.). Also include 2 days per week strength training and cross training (moderate intensity, low impact).

Favorite workout is running an 11 mile loop on the hilly roads near the Clear Fork Reservoir.

Start by running 3 miles to warm up, followed by 10 – 15 repetitions of 2 or 3 minutes hard running with a 1 minute recovery jog, then cool down with an easy 2 – 3 miles. This is the keystone workout I do year round and it provides a solid foundation for racing by linking endurance and speed.”

What do you like about running and racing? “Enjoy feeling fit and energized, and have always found a certain wholesome beauty and fun from just running down a country road or lakeside trail whether right outside my home by Mansfield’s Clear Fork Reservoir or in places far away. My Celebration of the Big 6 – 0 Tour last year, an amazing seven months of running races coast to coast, also included running portions of classic hiking trails (Appalachian Trail, Pacific Crest Trail, Tahoe Rim Trail, John Muir Trail, Garden of the Gods Trail) and hiking the iconic Half Dome in Yosemite National Park.

Also, I thrive on hard efforts, and training and racing provide great outlets for pushing the limits. For many years my goal was to set PR’s and run sub 2:30 marathons in races like Boston, New York City and Columbus. Now it is fun to battle Father Time, as the challenge of running a certain distance in a specific time goal never to get old and allows everyone to test their own limits.”

What were your favorite races last year and why? “Of the ten half marathons I ran last year, for the combination of beauty and brutality Crater Lake and the Lake Tahoe Trifecta (3 half marathons in 3 days) are very special events run in mountains at 6,000+ foot altitude. Crater Lake and Lake

Tahoe are the deepest lakes in America and photos do not do justice to their spectacular beauty. Each race in Tahoe ended at a beach for a refreshing celebration swim. At Crater Lake it took at good hike down to the lake after the race for a refreshing leap off a cliff into the deep, clear, chilly water.

Both events provide amazing high on life experiences.

Columbus, Pittsburgh and Akron are all very well organized from registration to finish line and truly embraced by each community making for fun memorable races.”

icht, Laurie Herman, Vicki Hughes, Cassandra McGuire, Jeannie Rice, Jean Schmidt and Nancy Smith.

Any advice for runners who want to improve their running?

“1.Get to Know Your Amazing Body. Learn key strength and flexibility exercises to run healthy and minimize injuries. We are all individuals, so find the training and recovery routines that give you the best results. 2.. Give Rest and Recovery Great Respect. Listen to your body to get proper recovery. Better to get to the starting line slightly under trained than over trained. 3..

The Rules Change as You Age. Run fewer miles, emphasizing quality over quantity. 4. Find Favorite Cross Training Exercises. Stay fit and assist recover with low impact exercises. 5.

Chase your dreams and count your blessings daily. Embrace new challenges and keep it fun.

From running your first mile or 5K, going for a PR in a half or full marathon, challenging an ultra or Father Time, if it is your goal it is important – Go for It!!!”

Barb Broad, 64, lives in Pepper Pike and works part-time as a Speech-Language Pathologist.

What are your goals for this year? “Staying healthy is always the first goal and I see a lot more half marathons in my future than marathons. So far I have entered the NYC Marathon for 2015. I’m still hoping for one last shot at the 5th Decade Sub 3 NYC Marathon, if Father Time has not already closed that door. I will need everything in my favor from training to weather to a good start among the masses to have any chance.”

TOP FEMALE SENIOR BARB BROAD

Other top Female Seniors: Marie Burleson, Patti Haben-

TOP 2014 PERFORMANCES Bay Days 5 miler.................. 34:33 Celebrate Westlake 5 miler. 35:52 Hermes Cleveland 10 miler.1:13.43 Race for the Place 5K........... 21:15 Columbus Half Marathon. 1:39.28 USATF Masters Indoor Championships 1 Mile....... 5:59.5 USATF Masters Outdoor Championships 800 meter... 2:41 USATF Masters Outdoor Championships 5000 meters ....................... 20:59

How did you first start running? “I began running just before my 40th birthday. Prior to that time I had been taking the popular aerobic exercise classes at my local fitness center. I needed a change and discovered that I really enjoyed how running made me feel. I lived in Shaker Hts., OH at the time and I got hooked on running around the Shaker Lakes and the surrounding neighborhoods. I entered some local races, loved the competition and met great people!

How do you train and what is your favorite workout? “I’ve been running with the Southeast Running Club (SERC), since1998 and they’re like my second family. About eight years ago, Glenn Andrews an original member of SERC -became my coach. He added speed work and tempo runs to my weekly plan and I began turning out better performances in road and indoor/outdoor track races. I’m continuing to train at a moderately high level, averaging 55-60 miles per week. As an older runner, I’ve needed to tweak my weekly running plan - adding more low intensity pace days but maintaining two days of higher intensity (intervals and tempo runs.) Included in my weekly schedule is strength training.”

What do you like about running and racing? “What I love about running is that it makes me feel great! I run with mostly

Barb Broad

younger runners and they are very motivating and inspiring. On the other hand, when I compete at Masters Indoor/ Outdoor Championships with women in my age-group, I really feel anxious before every event. The competition is intense but it is so thrilling to be surrounded by such aweinspiring athletes from all over the country.”

What were your favorite races last year and why? “My favorite races last year were the Bay Days 5 Miler, Race for the Place 5k, and both the Indoor and Outdoor Masters Championships. Other races that I enjoyed this past year were Celebrate Westlake, the Hermes 10 Miler, and the Columbus Half Marathon.”

Any advice for runners who want to improve their running?

“My advice for those runners who want to improve their running is to join a running club and learn from others that are more experienced.

What are your running goals this year? “My number one goal this year - and every year - is to stay healthy and injury-free. I want to continue to challenge myself in all race distances between middle distance track and 5k through the half marathon.”