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MID-JANUARY/MID-MARCH 2018
2017 RUNOHIO Grand Prix Winners and Interviews The 2017 RUNOHIO Grand Prix was a series of races chosen by runners and the staff of RUNOHIO to be part of a statewide grand prix. Criteria used in determining the RUNOHIO Grand Prix races were: 1) Runners ranking from RUNOHIO, 2) Race Organization, 3) Quality of the race field, 4) Size of the race, 5) Geographical location, 6) Date of the race, 7) Distance of the race. RUNOHIO also tired to have only one race on a given weekend and not pick holiday races. Up to seven races for individual scoring.
push my body to see what its capable of as well as inspiring others.” What do you think of the RUNOHIO Grand Prix and what grand prix races were your favorite races last year and why? “As a post collegiate runner it’s a good way to stay motivated to achieve a goal. My favorite race this past year was the Capitol City Half Marathon, not only was it host to the USATF Half Marathon National Championships, but the atmosphere is always exciting.”
Early races on the 2018 RUNOHIO Grand Prix include: March 4th – Columbus Arnold 5K/Arnold 5K Pump and Run, March 10th – Cleveland St. Malachi Church 5 Miler, and March 18th – Cincinnati Heart Mini Marathon 15km.
MEN OPEN EVAN SCHWARTZ Evan Schwartz, 24, lives in Columbus and is the manager of the Short North Columbus Running Company When and how did you first start running? “The first race I ran was a 1 mile fun run for kids before the Columbus Marathon in 2000. I finished third and loved being able to actually cross a finish line competing against other people. From then on I ran a handful of road 5ks until I joined the track team in middle school. I continued to run in high school then in college at Ohio State. I was cut from the OSU roster after my second year for not being fast enough. I was motivated after that to get better and I joined the Columbus Running Company team in 2013 and have been loving running Ohio road races since.” How do you train and what is your favorite workout? “I like to run quite a bit of volume/weekly mileage since I’ve found that works well for me. This year I’ve averaged 120 miles per week with a high of 150 when focusing on marathon training. Typically I’ll do a bit longer easy run or workout before going to work then do another 30-45 minute run after work. I’ve found running
by Matt McGowan
Any advice for runners who want to improve their running? “Consistency over time!”
MEN MASTERS DUSTIN SPRAGUE Evan Schwartz
Eli Gerlach
twice per day helps reinforce the concept of a routine and helps with overall consistency. My favorite workout is a long steady tempo run in the middle of a long run.”
ing. Being able to set a routine and enjoy getting out the door as much as is convenient for you should be the biggest priority. Other than that, knowing that one run does not make or break you, but the cumulative efforts over time make you reach your goals!”
What do you like about running and racing? “I really enjoy the culture of distance running and racing. The types of people you meet on the starting line are some of the best people out there that all share the same passion for training to become better versions of themselves and express it by racing.” What do you think of the RUNOHIO Grand Prix and what Grand Prix races were your favorite races last year and why? “The concept of the RUNOHIO Grand Prix is fantastic. Being able to see familiar faces and multiple races makes for a less stressful race day and reinforces the community that distance runners belong to. My favorite few races in the series would have to be the Columbus 10K because it is a local race, JohnnyCake Jog 5 mile because it’s in a different part of the state, and the Jeff McGowan Memorial 5K because it supports a great cause.” Any advice for runners who want to improve their running? “My advice would be to focus on being consistent with train-
ELI GERLACH Eli Gerlach, 28 lives in Portsmouth where he is a Safety and Health Engineer When and how did you first start running? “I first started to run in 5th grade, I noticed during football practice I was able to run more than my classmates without getting tired. But I actually didn’t run cross country until my sophomore year of high school.” How do you train and what is your favorite workout? “I’m currently coming off of marathon training, and would like to keep a similar focus into the spring for my half marathon and 10km racing with the focus on the long run workout. I average about 80 mile per week which is comprised of a long run workout, tempos, minute runs and easy runs.” What do you like about running and racing? “ I like to
Dustin Sprague, 42,livrs in Kettering where he is a Public Service worker for the City of Kettering. When and how did you first start running? “I started running in the eighth grade on the track team. I was a new to the sport and really spent the season finding my event. I decided being a hurdler was what I wanted to compete in. In High School (Lima Shawnee HS) I competed in the 11 meter high hurdles, 300m hurdles, 1600 relay and my senior year I also competed in the 3200 relay. I excelled at the hurdle events setting the school record in 300 hurdles at 39.1 and it still holds. I did not run in college and spent the years after high school just running to stay fit, but not competing. It was when I was 37 years old my wife, Shannon, convinced me to run a 5km a year after meniscus surgery. That kind of lit the fire.” How do you train and what is your favorite workout? “Anyone who follows me on Strava would probably agree, there’s no rhyme or reason around my training cycle. My training method is very simple. High mileage weeks, week after week for 52 weeks a year. I’ll finish 2017 with around 4,300 miles running and have logged 4 consecutive 4,000 plus mile years. I do mix different types
Dustin Sprague of runs and track work into that mileage and how I decide what I am going to run really depends on how I feel when I walk out the door. It’s not complex. It really is about challenging myself every mile of every run on every day. Some days are easy recovery runs, some are fast tempo runs and other days might be long endurance or progression runs. I think the key is to listen to your body, it will tell you what you need.” What do you like about running and racing? “Running and racing really go together for me. I don’t think I would enjoy running at this level if I weren’t competing. I may be one of the most competitive runners out there. I really don’t like to lose and I definitely take bad racing performances too hard. The way I see it is I’m 42 years old and I don’t have a lot of upside. So every race matters and you will rarely ever see me give any less than 100%. That’s very evident if you have ever seen one of my finish line photo’s. There is nothing better, though, than when I have a great race and that is what I love! When you realize the culmination of all the hard work, dedication, sacrifice and preparation. That’s the stuff you will never forget, it stays with you forever and fuels future success.” What do you think of the RUNOHIO Grand Prix and what Grand Prix races were
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2017 RUNOHIO Grand Prix Winners and Interviews, Cont. your favorite races last year and why? The RUNOHIO Grand Prix is great! I had a goal at the start of the year to win this competition, it was important to me and I made it a priority. If you ask me, there is not enough of these kind of events. Running is competitive and the Grand Prix definitely allows everyone the opportunity to come out on top. Of all the races of the Grand Prix my favorites were the two Dayton races I competed in. The Lou Cox Memorial 5km and the Dayton River Corridor Classic Half Marathon. The courses were awesome, race organization/directing was great and Dayton is an incredible place to race! I am passionate about Dayton and how great the city and its surrounding communities are. It’s a tremendous running/racing city and races here have some great history around them.” Any advice for runners who want to improve their running? “For those who want to improve, you need to start by training out of your comfort zone. It’s not fun and it certainly may not feel good during the run, but it will improve you. It’s enjoying the feeling of sore legs, exhaustion and small victories. Be patient, success and improvement doesn’t happen overnight. Be diligent, success will only happen when you dedicate yourself. Prepare yourself for the sacrifice. It takes time and resources to move closer to elite. Enjoy the ride! If you achieve what you set out to do then reward yourself. I love craft beer and chicken wings and that is my own pat-on-the-back for a great effort, find yours. Finally, don’t let your goals ruin your love for running.”
MEN GRAND MASTERS JOE PATRICK Joe Patrick, 59, lives on Dublin and is an account When and how did you first start running? “I started running approximately 20 years ago. A few of my friends were avid runners and I joined them for a run and enjoyed the way I felt and continued from there.” How do you train and what
Any advice for runners who want to improve their running? “Train smart and avoid injury so that you can be consistent. If you have consistency in your training you will improve. I’ve learned (and continue to learn) this lesson the hard way!”
MEN SENIOR BILL LONG Bill Long, 64, lives in Berea and is retired.
Joe Patrick is your favorite workout? “My training changed this year as I raced a marathon and hadn’t raced that distance for nine years. I did more volume including threshold and long runs. My favorite workouts are tempo runs and fartlek training.” What do you like about running and racing? “That continues to evolve as I age. When I was younger I was very consistent. Now I have good days and not so good days. I still enjoy a “good day” race and the feeling of being in control of the outcome.” What do you think of the RUNOHIO Grand Prix and what Grand Prix races were your favorite races last year and why? “I enjoy the RUNOHIO Grand Prix because the consistency of the races ensures that I maintain a training schedule. My favorite races last year were the Columbus Marathon and the Jeff McGowan Memorial 5k. I enjoyed the Columbus Marathon because I remembered the challenge of the distance and the Jeff McGowan Memorial 5km is always a favorite of mine due to the cause and my friendship with Matt. The Columbus 10km is always a favorite as well.
When and how did you first start running? ‘I started running in 1968, so in 2018 will have been running for 50 Years! Started as a result of a football injury to my knee -Tore all ligaments & broke cartilage in left. knee. As part of rehab, I started running because it was the only thing the doctor would permit me to do. I found it very boring, running by myself, so I signed up to work out three days a week with the cross country team. I ran track as a necessary “evil”, but cross country was my true love.” How do you train and what is your favorite workout? “Currently, I’m trying something “new”. For years and years I trained the Lydiard Way for periodization performances. i.e. spend 6 months preparing for a half marathon.3months Base, 2 months Strength, 1 month speed, then taper before the “Big” race for a PR performance. Now I am playing with the Jack Daniels method, which is not a radical difference, but a little different approach. My favorite workout is LSD once per week of 13-18 Miles. Probably a carryover from my “marathon days”. What beats a run for 2-3 hours in the Metro Parks?” What do you like about running and racing? I like the ability to share the “Good News” of Jesus Christ to all who will listen. He is the greatest “Head Coach” of them all bar none ! Medals, trophies, and records, and awards will be beaten, and fade, and gather dust. But 1 Timothy 4:8 states : “For physical training is of some value, but spiritual training has value for all things, holding promise for both the present life and the life to come”. So, the thinking here is, what does it profit a man ( or woman) if they should
Bill Long
Kelsi Nutter
gain the WHOLE WORLD, but LOS their soul. Check out John 3:16, the most famous verse in the Bible.”
much more fun to be good at something, so I was hooked.” How do you train and what is your favorite workout? “A week consists of a track workout, a tempo and a long run with the other 4 days being recovery days. This stays consistent throughout the year. Recently, my favorite workout has been a chunk of miles at marathon pace (between 4 and 7 miles around 6:00 pace), followed by shorter intervals (2 or 1 mile repeats) at half marathon or faster pace.”
What do you think of the RUNOHIO Grand Prix and what Grand Prix races were your favorite races last year and why? The RUNOHIO Grand Prix was fun this year. I actually tried to run at least five of the races, which I have never done before. I set a new record in the Akron Half Marathon for 60 years old. . Of course Minster Oktoberfest is the best 10km around. Any advice for runners who want to improve their running? “My Advice to runners who want to improve their running would be to get in touch with the Head Coach, run for the glory of God, and you will do just fine!”
WOMEN OPEN KELSI NUTTER Kelsi Nutter, 28, lives in Cleveland and is a Podiatric Medical student. When and how did you first start running? “I joined the track team in 7th grade to “stay in shape” for basketball. I ran sprints and the coach convinced me to go out for the cross country team. It turned out I was actually pretty bad at basketball and decent at running. In junior high it was
What do you like about running and racing? “To put it simply: I enjoy pushing myself. I just enjoy working hard. I have a long history of running and have been building a foundation for over half of my life. The reward of racing is the culmination of years of hard work.” What do you think of the RUNOHIO Grand Prix and what Grand Prix races were your favorite races last year and why? “The RUNOHIO Grand Prix races are awesome because there’s such a wide variety of races and events. Some are big races (like the USA Half Marathon Championships at Capital City) and then there are other smaller, hometown races. At the end of the day, the events bring out great groups of people, regardless of the size. I’m a little biased when it comes choosing my favorite Grand
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2017 RUNOHIO Grand Prix Winners and Interviews, Cont. Prix race because I really enjoy racing 10kms. So the Cleveland 10km and Peace Race are typically two of my favorite races each year. Both events bring out really great competition from around the country,
Sammie Zishka, 22, lives in Lancaster and is a student at Ohio State University When and how did you first start running? “I first started running the Fall of my 7th grade year. I was very excited to start my first cross country season, and I have been running ever since.” How do you train and what is your favorite workout? “Over the past two years, I have worked my way up to running seven days a week, taking off one day every ten days. I do a combination of easy runs, long runs, steady runs, and formal workouts. My favorite workout is probably a long tempo run. I feel fit and accomplished after a workout of that sort.” What do you like about running and racing? “I like the rewarding feeling after runs and races. I know I am keeping my body healthy and am dedicated to a difficult sport. I also like the comradely of races. Teammates and fellow racers are out on the course pushing themselves as hard as you, which is a unique experience.” What do you think of the RUNOHIO Grand Prix and what Grand Prix races were your favorite races last year and why? “The RUNOHIO Grand Prix races are great events that are local. I like that they exemplify the local elite runners in Ohio, while still being some of the most
MID-JANUARY/MID-MARCH 2018 Any advice for runners who want to improve their running? “Speed work is key! Whether in the form of track intervals, tempo runs, fartleks, or hill repeats training at faster paces translates to racing faster times. Also, don’t forget rest and/or cross training days. Listen to your body and be smart!”
Any advice for runners who want to improve their running? “Training really isn’t rocket science. I believe the biggest mistake people make is only running and training hard for the couple of months leading up to a race. Improvement is really based on a good foundation. The more work you put in over the years, the better and stronger runner you can become.”
SAMMIE ZISHKA
WOMEN GRAND MASTERS CAROL KNEZ Carol Knez, 54, lives in Chardon and is a Software Engineer
Sammie Zishka competitive races in which I’ve participated. I liked the Columbus 10km. It was a hometown race with an excellent course. I love running the streets of downtown Columbus with so many local supporters.” Any advice for runners who want to improve their running? “To runners who want to improve their running, I would say to just stay the course and trust the process. Running improvements do not happen overnight but you can see big changes if you stay patient. Thanks again!
WOMEN MASTERS JULIE MERCADO Julie Mercado, 44, lives in Springboro and is a Certified Athletic Trainer and works at Runners Plus. When and how did you first start running? “I started running in junior high school in my hometown of Three Rivers, Michigan as something fun to do with my friends. By high school I was taking it more seriously and was able to continue running competitively at Hillsdale College.” How do you train and what is your favorite workout? “I typically run 6-7 days a week, making sure to take a day off every 2-3 weeks. I do two speed workouts, one long run of 10-12 miles, and 3-4 easy, recovery runs within the week. I also swim and/or cycle a few days
Julie Mercado a week to get extra workouts in for the summer triathlons that I compete in. My favorite workouts would have to be intervals on the track, but as long as I’m running I’m happy!” What do you like about running and racing? “Running is my “me time” and my stress reliever but also on occasion a chance to spend time with my friends. I truly enjoy our long runs on the weekends where we catch up on each other’s lives. Racing gives me the opportunity to push myself and challenge my limits. It’s always fun to see the rewards of hard work! I also enjoy the social aspect of races and getting to meet and encourage other runners.” What do you think of the RUNOHIO Grand Prix and what Grand Prix races were your favorite races last year and why? “I enjoy the RUNOHIO Grand Prix because it gives me a reason to race outside of the Dayton area and also against some of the fastest runners in the state. My favorite races this year would have to be the Lou Cox Memorial 5km and the Columbus 10km. At Lou Cox I finished only seven seconds off my fastest 5000 meters in college and at Columbus I set an all time PR at the 10km distance!”
When and how did you first start running? “I started running in 1993 a few years after my daughter was born. I was always active, but needed an extra push to get back in shape after she was born. Running was a quick and easy solution.” How do you train and what is your favorite workout? “I usually run 5-6 days a week. I average anywhere from 35 miles on a down week, to 60 miles on a peak week. My favorite training workout is 8 x 800 repeats. 400s hurt too much, as do mile repeats. My favorite run though is a long tempo run! What do you like about running and racing? “There are so many things I like. I love to clear my head with a long, solo run through some country roads. I also enjoy the group runs and meeting new runners. But most of all, I love the training runs with my training partners. I’ve made some of my closest friends through running! As for racing, I love to challenge myself, set goal races and from time to time, hit my goals! Nothing like the feeling of shiny PR.” What do you think about the RUNOHIO Grand Prix and what Grand Prix races were your favorite races last year and why? “I was new to the RUNOHIO Grand Prix this year. A friend of mine point it out to me and where I was in the standings. I like the fact that the races were all across Ohio. And of the Grand Prix races, I think the ones I ran were some of the better races in the state. My favorite race was the Flying Pig Marathon. I’ve run close to 50 marathons
Carol Knez and the Flying Pig is by far my favorite marathon! It is the best organized race I’ve run. Not to mention that it seems like the entire city is out there cheering for the runners!” Any advice for runners who want to improve their running? “Consistent training is key. Make a plan and follow it. I once heard someone compare running to a college class. Training is like studying... do the training and you will pass the test on race day!”
WOMEN SENIOR LAURIE HERMAN Laurie Herman, 65, lives in Cincinnati and is a retired Special Education teacher. When and how did you first start running? “I started running when I was 26. I was pushing our six week old baby girl in an old fashioned umbrella stroller. I wanted to get back into shape and thought running might help. I ran (wearing old Keds sneakers) from one lamp post to the next. I was out of breath so I walked a little. Then I tried running
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2017 RUNOHIO Grand Prix Winners and Interviews, Cont. to the next lamp post. I did this for about 15 min. It felt good.....when I finished! The next day I left both kids with my husband. I ran a half mile and walked a little. Each day I ran a little further. It was slow, but by the end of the week I was running 5 miles without stopping. Probably shouldn’t have climbed to that mileage so fast, but it worked and I was hooked for life!” How do you train and what is your favorite workout? “I run about 5 days a week averaging about 20 miles per week. Tuesday or Wednesday is usually speed work at the track. Saturday is usually a 5k race OR a tempo workout again at the track. Sunday is my longer run of only 5 or 6 miles. My favorite speed work workout is: 1 mile warm up to medium effort, 5x 50 yard progressive stride/easy walk-jog back to start, 6x400 @ 1:55-1:57/ 2:303:00 jog rest in between each 400, after set 5.00 min jog rest. Then 4x200 @ 52-53sec / 2:00 jog rest in between each 200, 5 min easy cool down jog.” What do you like about running and racing? “I have been running for 39 years. For the first 20 years I ran to relieve the stresses of parenting 6 young children. I would run at 4:00 AM while my husband and kids were sleeping. I ran 3 or 4 miles in any weather in the dark. Our sub division neighborhood was well lit and safe. Everything I had to accomplish during a day seemed easier after I had run. I was also able to remain sober (36 years) through
age group. My next project was the Boston Marathon. It took me 7 marathons (2 per year) to qualify for Boston. I kept taking off a couple min in each marathon. Finally I went to St George Utah and qualified! Qualifying was one of the best days of my life! I ran Boston 2001, 2002, 2003, 2004. After 13 marathons I decided that if I wanted to run for the rest of my life (and I do) that I had better be kind to my body and reduce the mileage. I have been racing distances between 5K and 10K for the last 10 years. I really enjoy shorter races as you can race every weekend if you want and not feel exhausted. I love to travel to races. I used to travel for marathons so why not travel for 5K and 10K?!”
Laurie Herman my running. After 20 years of “de-stress” running, I decided to pick up the pace and begin to race. My first race was the Cincinnati Thanksgiving Day 10K Race. I started the race slowly along with 15,000 other people. I was able to increase speed each mile. When I came thru the chute I was felt so euphoric! I knew I wanted to keep racing. I started training for the Athens Oh Marathon. My daughter Rachael was in school there and thought a small marathon would be low stress. My family all came to watch. I won my
What do you think of the RUNOHIO Grand Prix and what Grand Prix races were your favorite? “I have run the RUNOHIO Grand Prix Series for the last 4 years. I have really enjoyed traveling to races all over Ohio. I love the thrill of racing and have met so many nice people that enjoy competing as I do. My favorite race is the Peace Race 10K. You are bused to the start in the beautiful Mill Creek Park in Youngstown. The leaves are at their peak in late October. This race draws the elite as top winners receive money. Another favorite race is the Jeff McGowan 5km in Columbus in August. It is such a great cause and it is on the Scioto River bike trail and I love to run on bike trails!”
Any advice for runners who want to improve their running? “Going to the track once or twice a week is important for improvement. If that’s not possible increase your speed the last couple miles of your run. I think running at different paces is so important. Running slow on your slow days is as important as running fast on fast days. Your body need the different paces for improvement. Also, I hired a coach to train for Boston. That was so helpful!”
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FROSTBITE 5 Sunday
February 11
5 Mile • 2:00 p.m.
Contact: ORRRC 94 Bethel Rd. Centerville, Ohio 45458
RUN THESE OLD TIME FAVORITES CELEBRATING THEIR 41st ANNIVERSARY!
SUNDAY, MARCH 18 Cincinnati Heart Mini Marathon 15K American Heart Association 2936 Vernon Place • Cincinnati, Ohio 45219 (513) 281-4048
SUNDAY, MAY 20 Rite Aid Cleveland Marathon/10K Ralph Staph, 29525 Chagrin Blvd. Pepper Pike, Ohio 44122 (216) 464-5510
SUNDAY, JUNE 3 Columbus 10K
Andy Harris, Columbus Running Co. 6465 Perimeter Dr., Dublin, Ohio 43016 (614) 764-0855
ARNOLD SPORTS FESTIVAL 2018 - COLUMBUS, OHIO
The Arnold Sports Festival is the largest multi-sport festival in the nation and features 18,000 athletes competing in over 70 sports and events, including 14 Olympic sports throughout Columbus. The 2018 Arnold Fitness EXPO will feature more than 900 booths of the latest in sports equipment, apparel and nutrition and a stage that hosts unique, non-stop competitions and entertainment. The Arnold Fitness EXPO, in the main hall of the Greater Columbus Convention Center, is the nation’s largest health and fitness exposition. It annually showcases leading businesses and organizations showcasing the latest trends in the industry. The Arnold Fitness EXPO begins on Friday, March 1st and continues through Sunday, March 4th. For more information go to - http://arnoldsportsfestival.com The annual Arnold 5K and Arnold 5K Pump & Run will be held Sunday, March 4th. The Arnold 5K Pump & Run, which tests overall fitness by measuring both strength and endurance, is the largest race of its kind in the United States. Athletes from more than 30 states participated in the 2017 5K Pump & Run. In the competition, participants bench press a percentage of their body weight. Each lift (up to a max of 30) reduces their 5-kilometer run time by 30 seconds. The Arnold 5K Pump & Run has 10 age / gender divisions. Depending on age, men must bench press 60 to 100 percent of their weight, and women 40 to 70 percent of their weight. . For more information on the Arnold 5K and the Arnold 5K Pump & Run check out www.runohio.com and the ad in this issue.