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2016 RUNOHIO Runners of the Year The following runners were chosen by the staff of RUNOHIO and its’ readers as the top runners in or from Ohio for 2016. RUNOHIO along with the runners of Ohio and the Midwest congratulate the following individuals for earning this honor.
Top Female Emily Infeld Top Male Master Matthew Folk Top Female Master Molly Watcke
Top Female Grand Master Christine Tieman Top Male Senior Ron Legg Top Female Senior Jeannie Rice TOP MALE Clayton Murphy Other top male runners: Colby Alexander, Isaiah Bragg, Evan Gaynor, Cory Irwin, Matt Lemon, Chris Lemon, Jack Randall, Eric Rupe, Evan Swartz and Logan Wells Clayton Murphy, 21, currently trains and lives in Akron
TOP 2016 PERFORMANCES Rio Olympic 800 meter Final .1:42.93 Rio Olympic800 meter . ........ 1:44.30 Semi-Final US Olympic Trials 800 meter.1:44.76 NCAA Outdoor 1500 meter.... 3:36.38 Championship NCAA Indoor 800 meter .......1:46.68 Championship Akron Invitational ................... 3:57.11 (First time breaking 4-minutes-mile) When and how did you first start running? “I started running in 5th grade through the Hershey youth program one summer…after that summer the next I ran was 7th grade cross country. I was a basketball and soccer player my whole childhood.”
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by Matt McGowan
you need to make sure you are recovering from workouts and fueling yourself correctly for the next. 8-10 hours of sleep is very key, I can tell every day I don’t get 8 hours I struggle on the track. Dressing right means making sure every day you are dotting your i’s and crossing your t’s. Taking your multi vitamin, stretching, getting ahead in school, doing something fun outside of running to relax, and just enjoying life!”
Top Male Clayton Murphy
Top Male Grand Master Joe Patrick
CLAYTON MURPHY How do you train and what is your favorite workout? “ I train more on the strength 1500 meter side than the speed 800 meter run. My two favorite workouts are cut down long runs (start at 6:00 cut down to 5:00 or faster) and 3x3x400 with 60 seconds rest and 3 minutes between sets. These two workouts are tough in separate ways but are two of my favorites.” What do you like about running and racing? “I love the competition, I love stepping the line with an equal playing field. It is all on you and you do not have to rely on anyone else. That’s how I train every day, hungry and knowing that this will translate only to my advantage when I line up for the race.” What were your favorite races last year and why? “The Olympic Final was my favorite by far…earning bronze for my country, running the 3rd fastest American 800m ever was a very special night. But one of my favorite races was the NCAA Outdoor 1500m final, I felt I was considered an underdog by many especially if the race was kept honest. Through 800m I knew it was “honest” pace and that competitiveness came out for sure. Any advice for runners who want to improve their running? “You have to stick with it every day. Running competitively is a lifestyle not a 4 hour a day job. You have to eat right, sleep right and dress right, meaning
What are your running goals for this year? “My running goals this year all stem from winning a medal at the 2017 IAAF World Championships in London. To be successful there you have to qualify at USA Outdoor championships and along the way I would love to chase PR’s and American Records.”
TOP MALE MASTER Matthew Folk Other male masters: Curt Bachus, Brian Daniels, Andrew Janes, Jeff Gantz, Thomas Goldsby, Fred Kieser, Thomas Lentz, Shane Murphy, Ken Richendollar, Dustin Sprague and Steve Stobart, Matthew Folk, 41, lives in Perrysburg and manages the Second Sole store
TOP 2016 PERFORMANCES Capital City Half Marathon.......1:11:57 Columbus Marathon............. 2:33:27 l Minister 10km . .........................32:35 Runners on Parade 5km ........... 15:46 BG Boy Scout Half Marathon . .1:12:21 Tigertown 5km........................ 15:48 l Brian Diemer 5km .................... 16:03 Columbus 10km.........................33:04 Wearin of The Green 7km..........23:50 When and how did you first start running? “I started running my sophomore year of high school. I liked sports and wasn’t as good as I had hoped in some of the other sports and ran into a friend on the cross country team over the summer. He said where they were practicing and told me to show up the next day. So I rode my bike to the park met them and it has just snowballed since.” How do you train and what is your favorite workout? “This summer and fall I was running 9-10 times a week.
JOE PATRICK MATT FOLK Usually, I would do one speed workout, one tempo run, and a long run. The rest of the week was mostly easier runs with 1 or 2 of them pushing my daughter in the babyjogger. My favorite workout lately has probably been a good long run with a faster finish toward the end.”
and keep the sub 16 5k streak going. Just realized a couple years ago I have run at least one sub 16 5k every year since 1992. It is getting tougher the last few years.”
TOP MALE GRAND MASTER Joe Patrick
What do you like about running and racing? “I like the challenges and the feeling of accomplishment you get from both.”
Other top male grand masters: John Agnew, Dan Bird, Jeff Gantz, Kevin Gaysunas, Bob Kapps, Paul Krupa, Robert Moore and Paul Stoodley
What were your favorite races last year and why? “I think my favorite race last year was the Columbus Marathon as it is such a big event, they do such a great job of putting it on, and it was my first marathon in a few years. The Capital City Half Marathon was also a memorable one for me to just get out there and let everything out.”
Joe Patrick, 52, lives in Dublin and is an accountant.
Any advice for runners who want to improve their running? “Be consistent, set up a good routine, have fun, and find others with similar goals to run with now and again to keep you motivated.” What are your running goals for this year? “I like to try to run a sub 2:30 marathon again
TOP 2016 PERFORMANCES Cap City Half Marathon.......... 1:22:39 Lou Cox 5km............................... 7:54 Columbus 10km..........................37:31 Granville Firecracker . ............. 30:40 5 miles Cow Town 10km........................38:34 Bull Run 10km...........................38:47 Jeff McGowan Memorial .......... 18:39 5km When and how did you first start running? “I started running in 1997. My thought at the time was primarily to maintain fitness but I became attracted to the feel of racing.” How do you train and what is your favorite workout? “I
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2016 RUNOHIO Runners of the Year (cont.) enjoy training but have found that as I’ve aged I need to do more cross-training. I’m running three to four days a week now and cross-training on the other days with one day off per week. My favorite running workouts are measured fartlek (where I control the distance with step counts) and tempo runs. These workouts give me the fitness I need to race without the risk of injury that the track presents.” What do you like about running and racing? “You know it’s funny I really don’t like running as much as I am addicted to it. As it relates to racing I enjoy the internal struggle of accepting the discomfort it presents.” What were your favorite races last year and why? “I enjoy every race I participate in but if I were forced to pick my favorites they would be as follows: Cap City Half Marathon – this race is well organized and draws a good crowd with a lot of energy. Lou Cox Memorial 5km and the Columbus 10km – these are also very well run races that I attempt to attend every year. I use them as a measuring stick each year to measure my fitness and evaluate how much I am deteriorating due to age. Any advice for runners who want to improve their running? “I have learned that the key for me to continue to improve is to stay healthy so that I can run. Along those lines, I try to take time off when I feel something not quite right. This becomes an art form because if we didn’t run every time we felt something we all would have had our last run so knowing your body and what is “good” pain vs. “bad” pain is the trick.” What are your running goals for this year? “I have had some health issues with my hamstring since August and am just now returning to consistent running. Although I enjoy cross-training it doesn’t prepare you for the rigors of road racing so I’m hoping to get running fit and hopefully begin racing at the Arnold 5km and Cap City Half Marathon.”
Ron Legg
TOP MALE SENIOR Ron Legg Other top male seniors: Daniel Conner, Doad Edwards, John Gee, Kerry Green, Bill Long, Terry McCluskey, George Sellers, Brent Stewart, Chris Thieke and Dave Wallingford Ron Legg, 71, lives on a farm a mile east of the village of Beach City.
TOP 2016 PERFORMANCES Pro Football Hall of Fame . ..... 1:31:57 Half Marathon Mother of all Races 10km . .......42:38 North Canton YMCA 5 mile ......32:35 Johnnycake Jog 5 mile.............32:48 Goodyear Half/10km................. 42:27 Jeep Davis 5km......................... 20:15 Akron Marathon/Half..............1:31:02 Akron Marathon/20k...............1:26:27 New American Record 70-74 age group while running the half Columbus Half Marathon . ...... 1:31:32 When and how did you first start running? “My first organized race was in 1959 while in the 8th grade running the 880 in a junior high track meet. I ran through high school and some in the army at 20.At 35 to 40 I ran a few races during the running boom of the 80’s. At 55 I started again and have not stopped.” How do you train and what is your favorite workout? “For 2017 my training will be different from the past few years be-
cause time has caught up with me and other my age showing up as injuries. Last year I was on the edge most of the time and slipping off a few times. I plan to do the same types of training but with the numbers changed. Long runs will be slower and fast running will be shorter and rest will be longer. I will be doing intervals, tempo runs, short easy runs and long runs as I always have but the numbers will be determined by age grading based on training numbers taken from my training logs of previous years. The objective is to train and stay uninjured. Beware of trying to match last years times. At my age a runners times should be about 4 seconds a mile slower each year on the average and soon to be 5 seconds per mile slower. My goal is to reduce those numbers.” What do you like about running and racing? “For a person who races, running has different values and rewards than for a runner who chooses to only run. I will most likely run until I can’t but racing may lose its attraction. For me running is for my mental and physical health. Racing is for gratification, the thrill of the event, the challenge of competing against others and yourself, and all the pre race and post race atmosphere. It makes me feel good.” What were your favorite races last year and why? “Johnnycake Jog 5 mile was my favorite short race even though I cramped the last mile and hobbled across the finish. It is well done, fast, attracts top runners. The Akron Marathon/ Half was my favorite longer race because it is very well done and as an invited runner the perks are great. How often does a 70 something get to start up front, have indoor parking 100 ft from the start with an indoor warm up area and private porta johns, pre race lounge and locker rooms at the finish inside the a great stadium. But most of all it was about the 20k. Thank you Akron. I will be running all the races on my list in the future.” Any advice for runners who want to improve their running? “Last year I suggested that you start to train with guidance or a plan. I suggested that you hire
a coach, buy or find a training plan, or learn to coach yourself. Between the ages of 40 and 55 I didn’t run. All my running before 55 on the road was self coached. At 55 when I started to run again I was using the same training system used before and was still a rookie. Later that year while buying running shoes the sales person and I started a conversation about our running, it concluded that I was a good local age group runner and he was an All American from a local college. He told me he was also a part time coach for hire. I hired him and it was the best buy I’ve ever made pertaining to running. I learned enough from him in the four years he coached me to continue on my own. I prefer to self coach but if you can’t PLAN YOUR WORK AND WORK YOUR PLAN then an overseer is needed. Become a student of running.” Last year I also suggested that you take a look at your life, how you live. Does the way you live, the things you do, help or hurt you training and racing? Talk to your running friends about the affect your life style has on running performance. A little honesty among friends may help all in the conversation. These suggestions are not for the type of person who buys a gym membership on Jan. 3rd and never sees the gym again after Feb 3rd. Running can be a lifelong sport if managed correctly.” What are your running goals for this year? “My 2017 running goals are simple. I want to train smart, run well, stay healthy and enjoy what comes. Run Smart.”
TOP FEMALE Emily Infeld Other top women open: Anne Flowers, Bridget Franek, Ellie Hess, India Johnson, Maura Lemon, Molly Ludlow, Samantha Malmfeldt, Sara Polatas, Julie Riffle, Becki Spellman and Liz Weller
TOP 2016 PERFORMANCES New York Indoor . ................ 15:00.91 5000 meters NYC Mile...................................... 4:27 Olympic Trials Eugene.........31:46.09 10,000 meters
EMILY INFELD Olympic Trials Eugene..........15:13.87 5000 meters Olympics Rio de Janeiro ..... 31:26.94 10,000 meters When and how did you first start running? “I started running in grade school, I would run road races with my dad over the summer.” How do you train and what is your favorite workout? “I added a lot of cross training in 2016, mostly due to the fact that I had a stress fracture in the spring and couldn’t run for 5 weeks. I incorporate a lot of prehab and rehab exercises before and after runs! Strength work and lower mileage due to the stress fracture. Had to be cautious and focus on workouts in trying to make the Olympic team. Love tempos with fast stuff. Maybe 4 mile tempo and combo of faster 800s and 400s after. What do you like about running and racing? “I love trying to push myself in racing. Competitive with other athletes as well as myself. Looking to lower my PRs.” What were your favorite races last year and why? “My favorite race is the Olympic Trials in Eugene. It was amazing to make the 10k team and then to run the 5k with my teammate Shelby and watch her make the Olympic team :)”
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2016 RUNOHIO Grand Prix Winners and Interviews (cont.) Sadly, he was killed in an accident while recruiting just a few months later. I grew up around the track & got serious about running in high school. I ran Cross Country and Track at the University of Michigan. Go Blue!”
MOLLY WATCKE Any advice for runners who want to improve their running? “Have fun with it, stay passionate and train smart! Listen to your body and ever be afraid to adjust a workout!”
How do you train and what is your favorite workout? “I’ve been running for so long, I pretty much rely on muscle memory at this point. If I’m training a half or full, my long runs are quality. It’s not unusual for me to complete 18 miles at 6:40-6:45 pace when I’m in decent shape. I’ll also add a tempo run once a week. Usually 8-10 miles. Long tempo runs aren’t easy for me to do solo; I do them on the treadmill often. I split the tempo run : 5 miles tempo-1 mile jog-5 miles tempo. It breaks it up and allows me to hydrate, etc. I can’t take credit for the idea. My college coach, Mike McGuire, suggested that to me a few years ago.”
Other top women masters: Michelle Farr, Heather Flick, Jackie Hawley, Tina Husted, Mary Jenkins, Kerry Lee, Julie Merado, Jennifer Nieset and Laura Wetz.
What do you like about running and racing? “I did great things in high school & college, as well as post-collegiately. In my mind, my days of competitive running are long behind me. But my competitive spirit will never simmer completely! But it still fun to compete at the masters level and meet some of the young up-and-coming runners.”
Molly Watcke, 45, lives in New Bremen and is a National Account Manager, Cheeseman Transport and Assistant Cross Country & Track Coach at Minster High School.
Running & racing is great for my own kids to see. Not to mention all the kids I am lucky to work with during the fall and spring. It keeps me relevant and credible.
TOP 2016 PERFORMANCES
What were your favorite races last year and why? “I ran a last chance qualifier in Jacksonville, Florida last year just before the Marathon Trials. I missed qualifying for my 3rd Olympic Trials (1996, 2000 Track participant at 5K) but it was so fun taking a stab at it. I got to talk a bit with Ellie Hess, Becki Spellman, Heidi Greenwood, Beth Herndon & Jessica Odorcic. What a great group of ladies! It’s fun to see the young runners fulfilling lifetime dreams.”
TOP FEMALE MASTER Molly Watcke
Rock ‘n’ Roll Arizona..............2:54:36 Marathon Jacksonville Half Marathon..... 1:17:29 Rite Aid Cleveland 10km.......... 38:05 Columbus Half Marathon.........1:20:21 Lou Cox Memorial 5km...............17:11 When and how did you first start running? “I was born several weeks ahead of schedule & called my dad home from a track meet! Few around here actually know this about me, but my late father is Dan McClimon. He is the coach behind all the success at the University of Wisconsin. The Badgers won the 1982 Men’s NCAA Cross Country under his direction.
Any advice for runners who want to improve their running? “I encourage people to get out
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with others--but it’s important to stick to what works best for you. Period. I often meet my friends on Sunday morning and run 2-3 miles with them and go on my way. It’s a great way to catch up for a bit & then get it rolling.
company) which has been especially fun! Working with him and the others in the company to put on races allows me to interact with runners on a completely different level. What an added joy it has been to try on a new “hat” at 52!! It shows that you are never too old to re-invent yourself. Thanks to Jeff/Speedy Feet!”
Also, don’t forget the important tools. Good shoes. Good shoes often. Massage. Stretching. Chiropractic Care. Gait Analysis @ a great physical therapist. The little things make all the difference. I’ve stayed relatively healthy at my age by staying on top of nagging pains. I wish my younger self would have been better about stretching!” What are your running goals for this year? “I injured my Achilles last September, so I’m finally back to full speed. My goal is to stay healthy and jump in some races that fit around a busy schedule of work, coaching and supporting two active teenagers!”
TOP FEMALE GRAND MASTER Christine Tieman Other top women grand masters: Laurie Davis, Connie Gardner, Mary Jablonski, Mary Jenkins, Michelle Kitze, Joan Matthews, Pam Rickard, Michelle Rupe and Janalee Stock Christine Tieman, 52, lives in Bellbrook and is an Academic Consultant & Fitness Instructor.
TOP 2016 PERFORMANCES Frostbite 5 Miler........................34:24 Little Miami 10 miler..................... 1:15 Twin Creek 6.61miles................57:00 trail race Sugarcreek 5 Mile trail race...... 39:18 Taylorsville 5km.........................21:19 Tadmor 10km............................43:20 Race for a Cure 5km.................. 21:09 Minster Oktoberfest 10km......... 42:22 Fall Festival 15km.........................1:10 When and how did you first start running? “I started running as a means to get in better shape for field hockey. The summer before my senior year at Fairmont East, I followed my coach’s workout plan on my own. When the summer ended and tryouts began, I found that I could literally run circles around all of the other
CHRISTINE TIEMAN field hockey players. Meanwhile, cross country coach extraordinaire Neal Charske saw me running around the field and immediately invited me to try his sport. I did and naturally fell in love with cross country! Running that single year changed everything. I garnered 10th place overall in the Western Ohio League (all Division I schools in the area) and our girls team went to State and placed 5th!!! What a dream come true for me!” How do you train and what is your favorite workout? “I rely heavily on cross training, actually. I swim, lift weights, do boot camp and Pi-Yo classes, and the elliptical. My “training” is mostly just running hard at any race I enter.” What do you like about running and racing? “There are so many things I love about running and racing! First, I love the freedom and natural energy from each and every step I take -- what a return on my “investment”! Then there is the challenge that every race generates...I so enjoy competing against myself, the course (with its twists/turns, hills/ valleys), Mother Nature (wind, temperature, precipitation), and the clock! And of course --- running has been a phenomenal source of socializing and soaking up more active fun than I ever realized. And just recently, I have been helping Jeff Coudron (owner) of Speedy Feet (race timing
What were your favorite races last year and why? “While I genuinely love them all -- the challenge is always fresh for each race -- Minster Oktoberfest 10k was a special highlight! First of all, the course is incredibly scenic and cheerleader-crowd friendly! Then the awards were generous and practical -- who couldn’t use money and a travel chair? Finally, the atmosphere -- the food and German culture -- was incredible.” Any advice for runners who want to improve their running? “Advice? Read a lot (to learn the latest about running); Run a lot (various distances to see what is your “best”); Listen to your gut (it speaks the truth about what is “good” for you).” What are your running goals for this year? “My one and only goal is to stay healthy (not get injured)!”
TOP FEMALE SENIOR Jeannie Rice Other top women senior: Rita Barnes, Barb Broad, Marie Burleson, Laurie Herman, Vicki Hughes, Cookie O’Neal, Joan Pellegrin, Jean Schmidt and Nancy Smith Jeannie Rice, 68, lives in Concord. Top 2016 Performances Boston Marathon .......................3:54 Erie Marathon..............................3:42 Northern Ohio Marathon..............3:45 Marshall Marathon......................3:40 St Patrick’s Day 10km...............46:55 Johnnycake Jog 5 mile.............37:28 Friday Night Lights 5km.............22:21 Glow in the Dark 5km................ 22:16 Gold Medal 5km .......................22:02 Naples Half Marathon...................1:42 age course record in Naples Half When and how did you first start running? I started running 1983 (age 35) visited Seoul, Korea (home town where I
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2016 RUNOHIO Runners of the Year (cont.) was born) vacationed in Tokyo, Japan with my 3 sisters for 3 weeks and came back with several extra pounds and wanted to lose right away and started to jog. A runner friend talked me into participating in Johnnycake Jog 5 mile with her and she took 3rd place and I came in right behind her 4th place and got the bug. May 1984 I ran my first marathon in Cleveland (3:45) and that fall I ran Columbus Marathon ran 3:16. I ran my first Boston Marathon in 1985. How do you train and what is your favorite workout? “I train average 50 miles a week with longer run on weekends and I try to run 20 miler every 3 weeks unless there is local races, I am always marathon ready. I ran 6 marathons last year. I do have 110th marathon on March 5th in Napa Valley, California. I increased mileage to 60+ for marathon.” What do you like about running and racing? “Running keeps me healthy mine and physical and helps me my own way of discipline and motivates me to train harder to race my best time and mostly go for the age division course records. It is very fun and satisfy when I race well. Love competition!” What were your favorite races last year and why? ”My favorite race, there was so many of them but I have to say “Boston 2015”. It was my 100th marathon and I won the division and It was great feeling!! I always enjoy the Johnnycake Jog.” Any advice for runners who want to improve their running? “Set your own goal and reach out for!! Either you are running for just fitness or race any distance.... try to train with other runners and make it fun. I always set the reasonable goal/plan and try to accomplish them but I never get disappointed if I don’t reach my goal and look forward to the next time.” What are your running goals for this year? I like to set the course record in Napa Valley Marathon and few more other courses. and also stay healthy to keep running and go back to Boston 2018!”
JEANNIE RICE
Thad Davis Memorial 5K Saturday June 17
Amanda H.S. Contact:
Roger Cutterbaugh
(740) 708-9075
rvbutter@live.com www.thaddavis5k.com
RUNOHIO
Keeping Track Can we do anything else to alienate sports fans from the sport of track and field? The high school governing body in Florida is certainly trying, as they will become the first state to record and report measurements in the field events, using the metric system. Coaches in Ohio are considering the same. Several decades ago, many signs on public highways gave the distance to destinations using kilometers. It was never accepted by drivers, and thus the effort was abandoned. Why would the powers to be feel that they could help our sport by adopting this method of measurement in the United States? Imagine the response by the sports world if the following occurred: The quarterback is on the 4.57 meter line with two minutes left in the game. He completes an 18. 29 meter (20 yard) pass to his favorite wide receiver and moves the ball to the 23 meter line. Successful passing has been the key to this team, because the usually accurate field goal kicker has missed attempts from 18.29, 13.71, and 15.24 meters. In addition to this, the number one running back has been held to 68.58 (75 yards) meters after being injured on the 2.435 meter line early in the game. How long would there be interest in the sport if this ridiculous scenario were true? In addition to the form of measurement that was used, the football coaches have decided not to keep score or if they do, they will save their best players, by not allowing them to participate in the game.
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by Rod O’Donnell
As track coaches, we need to help our sport grow, not come up with ways to distance ourselves from our fans. We know that using the metric system in the running events did nothing to make them more relevant. The American sports fan knows that if may be three miles to the post office or that a football field is 100 yards long. Five kilometers (3 miles, 188 yards, 2.4 inches) or 100 meters (109 yards, 1 foot, 1 inch) means nothing and is confusing. The same holds true for track events such as the 1500 meters; therefore, when comparing this distance to the mile, one needs to add 17-22 seconds to figure the time. That is according to my track and field calculator, a slide rule device, manufactured by Metrac-Quick Enterprises, in 1976. The decline of interest in our sport by the media and the public can be attributed to many things, including the implementation of the metric system. The next time that you attend a meet, remember the following points: 1) If electronic timing is being used, the 100 meter time is 10.76; however, if hand time is done, this 10.76 is rounded up to 10.8. 2) An allowable wind measurement for record purposes is 1.9 metrically or 4.25 mph. 3) A 12 lb. shot weighs approximately 5.44 kilograms. 4) The high jumper who clears 1.83 meters jumped 6 feet.
5) To understand how fast a sprinter would run the length of football field (100 yards), subtract .85 seconds from their 100 meter time. If an athlete runs 15:32.4 in the 5,000 meters, they have just completed three miles in approximately 15:00. 6) If you attend a collegiate meet, in most circumstances, there will be no score kept, and many of the top athletes may not compete, saving themselves for the “big one.” I don’t know about you, but without my MetracQuick Enterprise-produced track and field calculator, I am lost. Even with it, I am mentally worn out trying to remember all the rules and conversions. Add sitting 6-7 hours watching a meet, with no score being kept and star athletes not running, and you have lost hundreds of fans who started out being interested in our sport. Please don’t let this happen on the high school level. Maybe I will just forget this once-simple sport that has been made so complicated, and walk across the street to watch a baseball game or another sport that is much easier to follow and understand. Unfortunately, many former track fans have already made that decision. Yours in track, Rod O’Donnell Check out www.runohio.com for more Keeping Track articles by Rod O’Donnell