PAGE 4
RUNOHIO
MID-JANUARY/MID-MARCH 2017
2016 RUNOHIO Grand Prix Winners and Interviews The 2016 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. Early races on the 2017 RUNOHIO Grand Prix include: March 5th – Columbus Arnold 5K/Arnold 5K Pump and Run, March 11th – Columbus Grove Beer Bottle Open 4 Miler, March 11th – Cleveland St. Malachi 5 Miler, and March 12th – Cincinnati Heart Mini Marathon 15km.
EVAN SCHWARTZ
Evan Schwartz, 23 lives in Clintonville 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 a year later 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 110 miles per week with a high of 130. 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 twice per day helps reinforce the concept of a routine and helps with overall consistency. My favorite workout would have
by Matt McGowan
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!”
MATT LEMON
Matt Lemon, 27, lives in Dayton and works as an Electrical Engineer at GE Aviation
EVAN SCHWARTZ to be fartlek running, specifically 1 minute on, 1 minute off. Anywhere from 10-20 repeats of that at a good solid effort can be used year round as a staple workout.” 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 training. Being able to set a routine and enjoy getting out the door
When and how did you first start running? “I started running in kindergarten at St. Aloysius in Bowling Green, OH, where my Dad was the coach through the Catholic Youth Organization. My older brother, Paul, twin brother, Chris, and younger sister, Liz, who all also went on the run competitively through high school and college. I thank my parents, St John’s Jesuit coaches Todd Black & Keith Madaras, University of Dayton coach Rich Davis, Dave’s Running, and Up and Running for enabling my running career.” How do you train and what is your favorite workout? “I like to run with my wife, Maura, 16 mo old daughter Maggie (stroller), twin brother Chris, and other local runners. I run about 70-90 mi/week including workouts adapted from the Hansons Marathon Method, and have to thank Chris and Isaiah Bragg for pushing me through these workouts. My favorites are the track intervals, such as mile repeats, where we’d really start to pick up the effort.” What do you like about running and racing? “The best gift running gave me was it introduced me to my wife Maura, who was a standout at UD as well as post-collegiately. Racing is an important commonality in our marriage that provides us an outlet to support each other as we take our running careers to the next level.” 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 includes some of the best organized and most competitive races in Ohio. I’m always partial to Glass City, as I grew up in BG, but in 2016 my
CORY IRVIN
(Photo by Fairfield photography)
MATT LEMON
favorite race was the Dayton Lou Cox Memorial 5K, where I set a new road PR in the 5K, which motivated me to run well at several other races last year.” Any advice for runners who want to improve their running? “My running has improved this past year due to regular workouts with some of the best athletes in the area. Additionally, Maura and I have made time for us both to run by using the stroller with our daughter Maggie and offsetting our training as needed. I also recommend making a training plan for the upcoming months and logging runs to keep track.” CORY IRVIN Cory Irvin, 27, lives in Canal Winchester where he is a Restaurant Manager with Cameron Mitchell Restaurants When and how did you first start running? “I first started running in the 7th grade after being forced to give track a try by my parents after my older brother found success at cross country and track and field in high school. I hung up the football cleats for track spikes.” How do you train and what is your favorite workout? “I train a moderate level rarely running more than 75 miles per
week. I run 7 days a week with most runs being a comfortable 6:25-6:45 mile pace and a long run every week. I will through in some tempos and the occasional speed workout, but the core of my training is a long gradual progressive run of 1416 miles closing at 10km-half marathon pace the last few miles.” What do you like about running and racing? “What I like about running is the balance it gives life. Fitness is extremely important and can be achieved in numerous manners, but running is a total mind and body experience. I enjoy the feeling of physical fatigue that a long run provides and all of the time you have with your thoughts and to be tranquil with yourself during the course of the run. It truly breaks up the monotony of normal day to day activities. I enjoy racing a lot because I feel it is the best way to kickstart a hard training block and get into goal race shape. Races hold you accountable for your fitness and I like that. It doesn’t matter how hard you train, it matters how you race and how satisfied you are with the results. We all train for different reasons, I do it for the fun and satisfaction that it brings me.” What do you think of the RUNOHIO Grand Prix and what grand prix races were
MID-JANUARY/MID-MARCH 2017
RUNOHIO
PAGE 5
2016 RUNOHIO Grand Prix Winners and Interviews (cont.) your favorite races last year and why? “ The RUNOHIO Grand Prix is a fantastic race series. It incorporates such a variety of distances and race locations that are diverse for every kind of running style. I definitely enjoyed the Arnold 5K last year since it was at the start of some serious spring training and ended going well, motivation during the winter is very helpful. The Columbus 10K is always a favorite as Columbus Running Company hosts the race and all of our team members make it a very competitive and awesome race! It’s super fun to race on the home turf right down the street from your house.” Any advice for runners who want to improve their running? ”Regards to advice for runners wanting to improve, I’d say do whatever makes running fun and exciting and the success will come. There are unlimited ways to train, and everyone is different. As long as your enjoying the sport and mixing up the training then your destined to improve!”
MATT FOLK
Matt Folk, 40, lives in Perrysburg where he is the general manager of Second Sole of Toledo Perrysburg. 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. 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.” What do you like about running and racing? “I like the challenges and the feeling of accomplishment you get from both.”
last year were the Lou Cox Memorial 5K, Columbus 10K and the Jeff McGowan Memorial 5K. I enjoy Lou Cox and the Columbus 10K every year. This was the first time I had participated in the Jeff McGowan Memorial and I found that I really enjoyed it. I hope that it becomes a better attended event over time. I’m looking forward to racing at the Minster Oktoberfest 10K in 2017 as I have always had a conflict for one reason or another.” 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.” MATT FOLK 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 is a nice way to get out to do some different races and some races out of the area. It throws another challenge into the race to see how you stack up with other Ohio runners. I think my favorite grand prix 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.” 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.”
JOE PATRICK
Joe Patrick, lives in Dublin and is an Accountant When and how did you first start running? “I started running in 1997. My thought at the
JOE PATRICK 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 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 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 circuit is a great motivator to keep you engaged in training throughout the year. It’s also fun to race against talented people in different parts of the state. My favorite races
DAVE WALLINGFORD
Dave Wallingford, 64, lives in Bellevue and is an Attorney. When and how did you first start running? “I started running seriously in July 2000 when my son started high school cross country, and I began to appreciate the sheer joy of running and racing. My Dad also died that month and it spurred me on to get more serious about exercise.”How do you train and what is your favorite workout? “Since I run about 60 races a year, from mile to marathon, my races are a large part of my speed and tempo work. But I always fall back on my 7 mile or so morning run, 12 months a year, sometimes mixing it up with some speed work or longer distance.” What do you like about running and racing? “Let me count the ways! A hard run makes me feel like a kid again, and meeting new friends and seeing old ones is a joy. I love new races in new places, but have old favorites too. I was fortunate enough to run four of the Marathon Majors this year, Tokyo, Boston, Chicago and New York, and got to London and Berlin last year, so running has been very good to me.”
DAVE WALLINGFORD What do you think of the RUNOHIO Grand Prix and what grand prix races were your favorite races last year and why? “I love the challenge of competitive races and consider it an honor to run with the finest runners in Ohio. I love the Johnnycake Jog, which has amazing competition in all age groups, and the Peace Race in Youngtown is beautiful for a Fall race through the woods and then the grand finish downtown.” Any advice for runners who want to improve their running? “Keep your eye on the prize, which to me is enjoyable training runs, strong races and staying healthy. Eat and sleep well, have other types of exercise you like, and enjoy the ride! Keep finding things to motivate you, whether it be friendly competition, or a new challenge. Be patient, wisely put in the miles, and you will improve or maintain, even as you age.”
PAGE 6
RUNOHIO
2016 RUNOHIO Grand Prix Winners and Interviews (cont.) MAURA LEMON
What do you think of the RUNOHIO Grand Prix and what grand prix races were your favorite races last year and why? “I think the RUNOHIO Grand Prix series is great. There is something for everyone. My favorite races in 2016 were the Arnold Pump & Run 5k, the Columbus 10k, and the Columbus Marathon. All three are challenging, I had a PR in all three, and I came in first for my age group in all three.”
DANIEL CONNER
(Photo by Fairfield photography)
DANIEL CONNER Daniel Conner, 64, lives in Columbus and is a Program Administrator for the State of Ohio Industrial Commission. When and how did you first start running? “I began running in February 2011 at the age of 58. I self trained to run the Komen Race for a Cure 5K, unofficial time 32 minutes, I didn’t want to spend $5 for a time chip. My first marathon was in Athens Ohio 2012.” How do you train and what is your favorite workout? “I train by running four to six days a week, preferably outdoors. Twice a week on the treadmill for interval, tempo, speed, the only time I focus on pace and use a clock. Once a week on hills and a weekly long run which is my favorite. What do you like about running and racing? “There are a lot of things I like about running. I feel better after a run and I have a sense of accomplishment. Running and racing has given me opportunities I wouldn’t have had otherwise. Marathons in Athens Greece, Berlin, Havana Cuba, Boston, and as an athlete ambassador with Dresden Sister City marathon exchange. The race environment is exhilarating.
Any advice for runners who want to improve their running? “Although I haven’t used a coach or trained with a group I think they can be helpful to improve. There are several online training plans and information on nutrition, etc., such asRUNOHIO. I like to compare my results with overall results and age group results. It helps me set realistic goals and I know I can improve with a little more effort. Believe in yourself.”
JULIE RIFFLE
Julie Riffle, 35, lives in Millbury where she is a Dental Assistant-EFDA. When and how did you first start running? “Having never competitively ran in HS/or College, only at my own leisure, I noticed a flyer at my local gym for a upcoming half marathon and thought, I can do this! Here I am 6 years into it and never thought I would be the runner I’ve become.” How do you train and what is your favorite workout? “I try and run 6 days a week with one complete rest day. No cross training either! I have a love/ hate relationship with track workouts. I would have to say they are my favorite though. It’s amazing the sense of accomplishment you feel when you are done. Especially when you wanted to quit after the first repeat. My favorite workout is 5 1200’s at sub 5K pace. I’ve really noticed a huge improvement in my racing after adding this workout into the rotation.” What do you like about running and racing? “I love the mental toughness running puts you through. It’s truly awesome what the human body
MID-JANUARY/MID-MARCH 2017
Maura Lemon, 27, lives in Dayton where she is a Chemistry Teacher at Chaminade Julienne Catholic High School
JULIE RIFFLE can do when you think you have absolutely nothing left in the tank. Racing is a chance to showcase all of your hard work, and that’s what I love about it. The “uncomfortable” feeling! Only racing gets you to that place.” What do you think of the RUNOHIO Grand Prix and what grand prix races were your favorite races last year and why? “I think the RUNOHIO Grand Prix is a great and different way to race and train. It’s amazing the talent Ohio has to offer. I like that the series has all different distances and locations incorporated into it and you get to mix it up a lot. I ran a total of 7 races this year. I knew I would have to run more quantity than some others. We have some wicked fast females here, which is awesome!!! My favorite race was the Camelback 10K. I’m happy to see this added to the series. I’ve ran it for the past several years and love the challenge of the hills and heat!” Any advice for runners who want to improve their running? “BE CONSISTENT. What I love about running/racing the most is if you work hard, push yourself, you’ll see results. It also doesn’t hurt to have great training partners that have the same goals and aspirations as you. They’ll keep you honest. I’m very fortunate to have that.”
When and how did you first start running? “My parents were pretty instrumental in getting me interested in running in the first place. I first started running with my dad when I was in 7th and 8th grade, just for fun and as something to do together. I joined the cross country team as a freshman at Archbishop Hoban High School and fell in love with the competitive aspect of the sport. In other words, I found out that I LOVE racing. I ran cross country and track for all four years in high school, then continued my running career at the University of Dayton.” How do you train and what is your favorite workout? “I have a core group of people that I train with right now. This includes my husband, Matt Lemon, his twin brother, Chris Lemon, former UD cross country graduates, Lindsay Cummings, Lizzy Gleason, and Emily Zimmerman, and our former UD coach, Ann Alyanak. Starting next year, we will all officially be on a team through Up and Running, a store based in Centerville. Training for me recently has been a balance between being a mom and being a runner. Training while pregnant presented new challenges and I had to severely cut back on my mileage. After I gave birth to our daughter, Maggie, getting back into peak physical shape was another challenge, but I had a lot of people to help me get there. We are now expecting the birth of our second child in July and I am looking forward to running even more during this second pregnancy. My favorite workout right now is a long run with some fartlek and tempo mixed in to break up the distance. I start with 2 miles easy, then do 4-5 miles of 6:00-5:50 pace, then 2 miles easy, then 10 x 1:00 hard, 1:00 easy, then 2 miles easy. It ends up being close to 14 miles total, but it doesn’t feel as long because its so segmented.” What do you like about running and racing? “My favorite thing about running is that it has been something
MAURA LEMON that my husband, Matt, and I both share. There is no way that I could have continued to compete at this level without his continuous sacrifice and support. Competing in a race together and knowing that he will be waiting for me at the finish line gives me comfort and motivation to finish even the toughest courses.” 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 always something I wanted to go for, especially right out of college because so many of the races are based near my hometown in Akron, including the Akron Half-Marathon, but I never got a chance to really compete in a number of those races until this year. It has been a blast. By far my favorite was the Akron Half Marathon. The race coordinators there have really put the time and effort into putting on a fantastic event. The course is challenging, but the fans are great and I had so much fun leading a race of amazing competitors through the city I grew up in. I have so much Akron pride and winning that race was a thrilling experience.” Any advice for runners who want to improve their running? “Use races as a way to keep you motivated. Competing
MID-JANUARY/MID-MARCH 2017
RUNOHIO
PAGE 7
2016 RUNOHIO Grand Prix Winners and Interviews (cont.)
and why? “When I look for races I always know that RUNOHIO Grand Prix races will be well organized and competitive. I did a couple new ones this year and my favorites are the Columbus 10k and the Glass City Marathon in Toledo where I grew up. The course goes right by my parents’ house.”
is what makes this sport fun. The running community is so large and inclusive now that there are literally races going on every weekend. Find a few races near you and use those as checkpoints to keep you running.”
JAMIE GOUDY
Jamie Goudy, 35, lives in Pataskala, where she is a Health & Fitness Coordinator for the Licking County UMCA-Western Branch. When and how did you first start running? “I ran a little in high school, but not much. Then about 6 years ago I was battling depression and suicidal thoughts, so I started exercising as a form of self “therapy”. I ran my first mile since high school in 10 ½ minutes - I thought I was gonna die and swore I was never doing that ever again! But the next day I went out and ran another. The more I ran the better I felt. Running truly saved my life and now I am a running coach and fitness professional to hopefully make a difference in the lives of others.” How do you train and what is your favorite workout? “I run with a group of friends three days a week, and at higher mileage times I’ll run alone a few additional times. My running group has really kept me on track this year, so I have to credit them for a lot of my success. My favorite workout is Ron Warhurst’s “Michigan” with its mix of tempo running and fast repeats. The pace changes are a lot like a race and keep me focused. I always see improvement within a few days whenever I put it in, so I usually run it about two weeks before a race.” What do you like about running and racing? “Running can be a time of meditation, to be alone, clear my head, and solve problems, or it can be a social time to meet new people and enjoy time with friends. It can be whatever you need it to be. I love to race, to push myself to the limit- continually pushing myself to be better than I was yesterday and see what I am truly capable of doing.” What do you think of the RUNOHIO Grand Prix and what grand prix races were
Any advice for runners who want to improve their running? “Learn how to run your easy days at an appropriately slow pace! My breakthroughs happened not because of superstar workouts but because I was able to put in many (MANY) consistent miles.”
LAURA WETZ
Laura Wetz, 44, lives in Hilliard and teaches in Worthington.
JAMIE GOUDY
(Photo by Fairfield photography)
your favorite races last year and why? “I like the RUNOHIO Grand Prix because it challenges me to run well all year long; I had to stay focused and I saw a lot of time improvement this year because of it. The RUNOHIO Grand Prix also offers a variety of distances, locals, and race sizes, so I didn’t get bored! I traveled all around Ohio and ran races I wouldn’t normally have considered. It was great experience! The Dayton River Corridor Classic had to be my favorite RUNOHIO Grand Prix race. It was a lovely course running along the river and some of the nearby trails. It also happened to be a nearly perfect day weather wise so I pulled out a 3 minute PR. I really liked the Jeff McGowan 5k as well. Again, a beautiful course at the Audubon Center near downtown Columbus and the pint glass finisher award was awesome. The weather was terrible – hot, humid, and rainy, so it definitely pushed me to the limits mentally!” Any advice for runners who want to improve their running? “Staying consistent is key. Everyone misses runs now and then, but don’t make it a habit.” Live your life in such a way that when your feet hit the ground in the morning the devil says, “Oh no! She’s awake!”
PAIGE BIGLIN
PAIGE BIGLIN
Paige Biglin, 33. lives in Columbus where she is a Speech pathologist. When and how did you first start running? “I started running in 7th grade- over 20 years ago now, yikes. Seemed like everyone was signing up for cross county or volleyball and since I always seem to get hit in the head playing ball sports, the choice was logical.” How do you train and what is your favorite workout? “I work and have a 2 year old so the majority of my miles are on my basement treadmill while he sleeps. A solid tempo run always makes me happy, as well as easy outdoor miles in the sun!” What do you like about running and racing? “I love competing and working toward challenging goals. I’ve also made many of my best friends over the years through running, which is probably the best part of the sport.” What do you think of the RUNOHIO Grand Prix and what Grand Prix races were your favorite races last year
When and how did you first start running? “I began running in high school as a freshman when my older sister who helped the head track coach told me that the team was in need of more distance runners. I ran through high school and then Division III cross-country for Alfred University. I then took a very long hiatus from running when I started my career, got married and started a family. After my second son was born six years ago, I started to run again to get in shape and made the resolution on New Year’s Eve in 2011 to run a marathon. At the time, I thought I would do one marathon and be done. However, I enjoyed the training and racing experience so much that I haven’t really stopped since.” How do you train and what is your favorite workout? I like to mix up all different kinds of runs when I am training for a race. I usually run six days a week. Within that training week, I usually have a tempo run, a speed workout and a long run. The other days are easy recovery runs. When I am training for a marathon, my mileage can get as high as 80 miles in a week. My favorite workout is a tempo run that is called odds and evens where the odd number miles are ran at an easy pace and then the even number miles are ran at tempo pace.”
LAURA WETZ What do you like about running and racing? “My days are very busy with a full time job as an art teacher and the responsibilities as a mother of two school-aged boys. Running allows me to have some quiet time where I can think and perhaps dream while I stay in shape. Racing is also really fun because it allows me to test myself and see how all of the hard work of training comes together. It’s always exciting to shoot for a new personal best time in a race.” What do you think of the RUNOHIO Grand Prix and what grand prix races were your favorite races last year and why? “I think the RUNOHIO Grand Prix is really great! It’s so nice to have local races in Ohio that bring other competitive runners to the starting line. It helps me push harder to achieve my goals. I think my favorite RUNOHIO Grand Prix race this year was the Columbus 10K because it’s so close to home and so many of my team members with Columbus Running Company were also racing. It’s always fun to race with friends. I also enjoyed the Lou Cox Memorial 5K. It was my first time racing there and I was really happy with the course and of course setting a personal best time.” Any advice for runners who want to improve their running? “I think the best advice I can give any runner who wants to improve their running is to
PAGE 8
RUNOHIO
MID-JANUARY/MID-MARCH 2017
2016 RUNOHIO Grand Prix Winners and Interviews (cont.) get a training plan or a coach. I think it is so important to be consistent in your training and to remain patient with results. I also think it is important to know the purpose of each workout in a training plan and to take the recovery runs and days just as important as the hard workouts. Keeping up with prehab exercises and strength training can also help prevent injuries so steady improvements in running can remain on course.”
MARY JENKINS
Mary Jenkins, 55, lives in Huntsville where she is a quality/warehouse auditor. When and how did you first start running? “I started running in 1999. I was recovering from a surgery, started off walking on a treadmill and slowly added in a jog and then increased to a run. I joined Team in Training and ran the Honolulu Marathon and have been running ever since.” How do you train and what is your favorite workout? “As I am getting older, my body requires a different kind of training than I did when I was younger. I try to eliminate all of the “junk” mile, cross train more than often and make every mile county. My favorite workout are mile repeats which is running a mile at my 10km pace with 400 meters for recovery. I enjoy running the bleachers too.” What do you like about running and racing? “I am more of a solo runner. It is “my time”, I do a lot of thinking, challenge myself and sometimes find I can even relax while running. It is part of my day and life. I love the social side of racing. I have made so many friends and have been inspired by so many.” What do you think of the RUNOHIO Grand Prix and what grand prix races were your favorite races last year and why? “I love the RUNOHIO Grand Prix. I am the type of a runner who needs races to keep me motivated. The RUNOHIO Grand Prix has such a wide variety of races. My goal at the start of the year was to try a couple of different races in the series. I enjoy the
Beer Bottle Open. Nice course, great volunteers. good stew, nice awards and beer. I have always loved the Minster Oktoberfest, however I was unable to run it this year due to a foot injury.”
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?!”
Any advice for runners who want to improve their running? “My advice is with age, quality runs over quantity. Listen to your body. Rest days are as important as training days. Enjoy and be proud that you are a runner.”
LAURIE HERMAN
Laurie Herman, 64, 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 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 6 or 7 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 @ 1:53-1:55/ 2:303:00 jog rest in between each 400, after set 5.00 min jog rest. Then 4x200 @ 53-54 sec / 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 38 years. For the
LAURIE HERMAN
(Photo by Fairfield photography)
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 (35years) through 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 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
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 3 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. The leaves are at their peak in late October running throughout the park. This race draws the elite as top winners receive money. Another favorite race is the Johnny Cake Jog in Painesville. It is a hot (July) flat 5 miler. I like flat races!!” 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
Thad Davis Memorial 5K Saturday June 17
Amanda H.S. Contact:
Roger Cutterbaugh
(740) 708-9075
rvbutter@live.com www.thaddavis5k.com
ST. MALACHI RUN Saturday
MARCH 12
Cleveland - 5 mile
Contact: Hermes Sports & Events 1624 St. Clair Cleveland, Ohio 44114
(216) 623-9933
Beer Bottle Open Saturday
MARCH 12 Columbus Grove - 4 mile
Contact: Terry Schnipke 2615 Begg Rd. Columbus Grove, OH 45830
(419) 234-2475
Melt the Ice Saturday MARCH 18 Fremont 5km • 10:00 am Contact: Fremont Elite Road Runners PO Box 202 Fremont, OH
MID-JANUARY/MID-MARCH 2017
RUNOHIO
PAGE 9
WOMEN OPEN
MEN OPEN
2016
EVAN SCHWARTZ, 5 races, 715 points Arnold 5K 1st 15:05 Capital City Half Marathon 4th 1:08:43 Columbus 10K 1st 30:55 Johnnycake Jog 5 Mile 1st 24:46 Jeff McGowan Memorial 5K 1st 16:23
150 115 150 150 150
MATT LEMON, 4 races, 550 points Lou Cox Memorial 5K 1st Columbus 10K 3rd Akron Half Marathon 3rd Minster Oktoberfest 10K 1st
14:53 31:48 1:09:56 30:36
150 125 125 150
CORY IRWIN, 6 races, 530 points Arnold 5K 3rd Capital City Half Marathon 8th Lou Cox Memorial 5K 7th Columbus 10K 8th CRC Anniversary Mile 5th Minster Oktoberfest 10K 9th
15:25 1:11:37 15:47 33:24 4:31 33:26
125 75 85 75 105 65
1:11:15 33:03 32:35 2:33:27
85 100 100 100
1:22:39 17:52 37:30 18:39
100 85 85 100
DAVE WALLINGFORD, 5 races, 340 points Arnold 5K 3rd 21:46 Beer Bottle Open 4 Mile 1st 28:49 Rite Aid Cleveland Marathon 4th 3:48:44 Camelback 10K 1st 49:58 Peace Race 10K 4th 45:33
60 100 40 100 40
DAN CONNER, 3 races, 300 points Arnold 5K 1st 19:34 Columbus 10K 1st 42:27 Columbus Marathon 1st 3:16:13
100 100 100
MEN MASTERS
MATT FOLK, 4 races, 385 points Capital City Half Marathon 2nd Columbus 10K 1st Minster Oktoberfest 10K 1st Columbus Marathon 1st
MEN GRAND MASTERS
JOE PATRICK, 4 races, 370 points Capital City Half Marathon 1st Lou Cox Memorial 5K 2nd Columbus 10K 2nd Jeff McGowan Memorial 5K 1st
MEN SENIOR
JULIE RIFFLE, 7 races, 765 points Rite Aid Cleveland 10K 3rd 41:47 Camelback 10K 1st 42:35 Lou Cox Memorial 5K 9th 18:35 Johnnycake Jog 5 Mile 11th 33:08 Jeep Davis Memorial 5K 1st 19:34 Minster Oktoberfest 10K 6th 40:29 Dayton Half Marathon 2nd 1:28:35
125 150 65 45 150 95 135
MAURA LEMON, 4 races, 585 points Lou Cox Memorial 5K 1st Columbus 10K 2nd Akron Half Marathon 1st Minster Oktoberfest 10K 1st
16:33 35:27 1:18:25 35:11
150 135 150 150
JAMIE GOUDY, 5 races, 495 points Arnold 5K 11th 21:32 Beer Bottle Open 4 Mile 3rd 28:23 Jeff McGowan Memorial 5K 6th 22:03 Jeep Davis Memorial 5K 2nd 21:38 Dayton Half Marathon 6th 1:36:19
45 125 95 135 95
PAIGE BIGLIN, 4 Races, 475 Points Glass City Marathon 1st 3:03:07 Columbus 10K 8th 39:19 CRC Mile Dash 3rd 5:07 Jeff McGowan Memorial 5K 3rd 19:37
150 75 125 125
WOMEN MASTERS
LAURA WETZ, 3 races, 260 points Lou Cox Memorial 5K 3rd 18:35 75 Columbus 10K 2nd 38:35 85 CRC Mile Dash 1st 5:27 100
WOMEN GRAND MASTERS
MARY JENKINS, 4 races, 320 points Beer Bottle Open 4 Mile 2nd Lou Cox Memorial 5K 2nd Columbus 10K 3rd Jeff McGowan Memorial 5K 3rd
30:54 23:50 49:35 24:40
85 85 75 75
WOMEN SENIOR
LAURIE HERMAN, 7 races, 620 points Arnold 5K 1st 26:46 Rite Aid Cleveland 10K 1st 57:26 Lou Cox Memorial 5K 1st 26:57 Columbus 10K 2nd 58:23 CRC Mile Dash 3rd 8:02 Jeff McGowan Memorial 5K 1st 28:24 Minster Oktoberfest 10K 2nd 56:13
100 100 100 80 60 100 80
MEN OPEN Evan Schwartz.................... 715 Matt Lemon......................... 550 Cory Irwin........................... 530 Isaiah Bragg........................ 490 Paul Krebs........................... 450 Scott Mate............................ 445 Andrew Riggins................. 440 Michael Capriolo................ 440 Ryan Kienzle....................... 435 Neil Hertenstein................. 390 Jack Schlabig....................... 390 Matthew Folk...................... 330 Logan Wells......................... 330 Steven Stobart..................... 285 Dustin Whitehair................ 280 Eric Rupe............................. 265 Nick Edinger....................... 250 Evan Gaynor....................... 250 Craig Nieset........................ 245 Israel Merkle....................... 240 Eli Gerlach........................... 240 Thomas Lentz..................... 220 Ken Sullivan........................ 215 Aaron Apathy..................... 200 Craig Rupe.......................... 170 Verrelle Wyatt..................... 150 Julius Kiptoo....................... 150 David Riddle....................... 150 Joseph Hengoad................. 150 Zach Kreft............................ 150 James Beyer......................... 150 William McManus.............. 150 Jeff Gantz............................. 150 Jeff Sigmund....................... 150 Dave Johnston..................... 150 Matt Deters.......................... 150 Richard Roberts.................. 150 Chris Lemon....................... 150 Geoffrey Kiprotich............. 150 MEN MASTERS Matthew Folk...................... 285 Steven Stobart..................... 350 Thomas Lentz..................... 315 Kenneth Varian................... 265 Thomas Goldsby................ 245 Paul Stoodley...................... 205 Joe Patrick............................ 200 Bryon Kimmel..................... 185 Craig Nieset........................ 185 James Beyer......................... 175 Ken Richendollar................ 165 Dave Johnston..................... 160 Kevin Gaysunas.................. 145 Aaron Rex............................ 120 Walter Osborne................... 120 Ryan Pyle............................. 115 Tom Quigley....................... 100 Dustin Sprague................... 100
Jeff Gantz............................. 100 Fred Keiser.......................... 100 Steve Hart............................ 100 Gabriel Piriz........................ 100 Dave Wallingford............... 100 Shane Murphy.................... 100 Brian Daniels....................... 100 Freddie Miller..................... 100 Tim Collins.......................... 100 Fred Kieser.......................... 100 Michael Dehring................. 100 MEN GRAND MASTERS Joe Patrick............................ 370 Kevin Gaysunas.................. 340 Paul Stoodley...................... 300 Daniel Conner..................... 195 Ron Legg.............................. 195 Robert Moore...................... 185 Andrew Helmick................ 165 Jerame Davies..................... 155 Michael Bailey.................... 150 Joe Brown............................ 150 Dave Wallingford............... 145 Brian Clark.......................... 145 Scott Gill.............................. 130 Ronald Zaniewski.............. 130 Tom Quigley....................... 130 Mark Feighery.................... 120 Brian Hawley...................... 115 Donnie Sanders.................. 115 Alan Van Dyne................... 110 Dan Bird............................... 100 Paul Krupa.......................... 100 Brad Lieski.......................... 100 Jeff Gantz............................. 100 Brent Stewart...................... 100 William Biscoff.................... 100 John Agnew......................... 100 Gabriel Piriz........................ 100 Joe Zeinner.......................... 100 Stephen Slates..................... 100 MEN SENIOR Dave Wallingford............... 340 Daniel Conner..................... 300 Doad Edwards.................... 280 Ron Legg.............................. 280 Jeff White............................. 140 Randy Barkacs.................... 120 Brent Stewart...................... 100 Mark Trick........................... 100 Bill Long.............................. 100 Paul Belkwith...................... 100 Richard Barton.................... 100 John Gee.............................. 100 Don Luscher........................ 100 Jackie Lynch........................ 100 Randal Huff......................... 100 Gary Sexton......................... 100 Daniel Heffeman................ 100
RUNOHIO
George Sellers..................... 100 Richard Burchman............. 100 Joe Zeinner.......................... 100 WOMEN OPEN Julie Riffle............................ 740 Maura Lemon..................... 585 Jamie Goudy....................... 495 Paige Biglin......................... 475 Maura Lemon..................... 390 Brooke Benner..................... 315 Anne Flowers...................... 300 Ellie Hess............................. 285 Sarah Horbol....................... 270 Sammie Zishka................... 260 Christina Johnston............. 255 Amanda Fire....................... 250 Colleen Devanney.............. 240 Emma McCarron................ 240 Laura Wetz.......................... 225 Elizabeth Herndon............. 225 Grace McCarron................. 220 Kristina Zahniser................ 215 Marissa Baranauskas......... 200 Julie Mercado...................... 180 Chantilly Kessler................ 180 Blossom Heindel................ 180 Renee Harden..................... 170 Sara Vergote........................ 160 Samantha Bluske................ 150 India Johnson...................... 150 Maura Lemmon.................. 150 Molly Sords......................... 150 Sakiko Minagawa............... 150 Molly Watchke.................... 150 Tina Husted......................... 150 Kali Fittro............................. 150 Jessica Hoover.................... 150 Ellie Hess............................. 150 Katie Lenahan..................... 150 Caitlin Oviatt...................... 150 WOMEN MASTERS Laura Wetz.......................... 260 Debbie Nack........................ 190 Julie Mercado...................... 185 Krista Seibert....................... 160 Cookie O’Neal.................... 160 Mary Jenkins....................... 150 Laurie Davis........................ 150 Maria Prinzo....................... 145 Erin Schaefer....................... 140 Suzanne Ketcham............... 140 Lauren Koenig.................... 120 Jennifer Puster.................... 110 Molly Watcke...................... 100 Michelle Farr....................... 100 Connie Gardner.................. 100 Michelle Bertebthal............ 100 Kerry Lee............................. 100 Jessie Magoto...................... 100 Katie Heney........................ 100 Tara Keller........................... 100 Mary Jablonski.................... 100 Heather Flick....................... 100 Julie Merado........................ 100 Tina Husted......................... 100 Angela Altier....................... 100 Bridget Rudolph................. 100 Molly Watchke.................... 100 Michelle Kitze..................... 100 WOMEN GRAND MASTERS Mary Jenkins....................... 320 Laurie Herman................... 265
MID-JANUARY/MID-MARCH 2017 Laurie Davis........................ 200 Cookie O’Neal.................... 200 Suzanne Ketcham............... 170 April Brys............................ 130 Leslie Barnie........................ 120 Joan Cameron..................... 115 Kathy Hayden.................... 100 Michelle Kitze..................... 100 Leslie Tucker....................... 100 Christine Orwin.................. 100 Vicky Palumbo.................... 100 Connie Hartley................... 100 Christine Tieman................ 100 Michelle Sollenberger........ 100 Barbara Hay........................ 100 Lenna Kirby........................ 100 Peggy Carson...................... 100 Pam Reese........................... 100 Chris Mahoney................... 100 Mary Jablonski.................... 100 Dianne Laheta..................... 100 Karen Fitzgerald................. 100 Connie Gardner.................. 100 WOMEN SENIOR Laurie Herman................... 620 Angela Bosela..................... 220 Cassandra McGuire........... 160 Rita Barnes.......................... 140 Rebecca Keller..................... 120 Colleen Iacofano................. 120 Jennifer Black...................... 120 Bonnie Bagent..................... 100 Karen Fitzgerald................. 100 Rosie Moreno...................... 100 Sandy Dieringer................. 100 Jean Schmidt....................... 100 Terry Yarian . ...................... 100 Lola Rogers......................... 100 Vickie Hughes..................... 100 Kathy Schlemitz................. 100 Cookie O’Neal.................... 100 Joan Pellegrin...................... 100 Leslie Tucker....................... 100 Jeannie Rice......................... 100 Nancy Smith....................... 100 Pat Derickson...................... 100 Marilyn Hundley............... 100 Pam Reese........................... 100
Don’t Run Out of RUNOHIO!
M O V E ?
2016 FINAL STANDINGS
You’re just three steps away! Fill out this form completely and attach an old mailing label as indicated below. Allow four weeks. 1. Important: Attach old mailing label here. If not available, print your OLD ADDRESS here: ___________________ ___________________ ___________________ ___________________ 2. Print new address here: ___________________ ___________________ ___________________ ___________________ 3. Mail this form to: RUNOHIO P.O. Box 238 Granville,OH 43203
T H E
O N
PAGE 10
28th Anniversary
RUNOHIO
Renew your subscription or subscribe for the first time
only $10 Same Price as 1988 Name________________________________________ Address _____________________________________ City _________________ ___Renewal
State _____ Zip_____
___ One year $10
___ New Subscription ___ 2 years $20
Send Payment to: RUNOHIO, 28th Anniversary Special P.O. Box 238, Granville, OH 43023 Expires 3/03/2017