MID-JANUARY/MID-MARCH 2016
RUNOHIO
2015 RUNOHIO Grand Prix Winners and Interviews The 2015 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. Early races on the 2016 RUNOHIO Grand Prix include: March 6th – Columbus Arnold 5K/Arnold 5K Pump and Run, March 12th – Columbus Grove Beer Bottle Open 4 Miler, March 12th – Cleveland St. Malachi 5 Miler, and March 15th – Cincinnati Heart Mini Marathon 15km.
EVAN GAYNOR
Evan Gaynor, 27, lives in Perrysburg and work’s at Dave’s Running Shop. When and how did you first start running? “I started running my freshman year of high school, mostly on a whim. A couple of my friends were on the team, and I figured this “Cross Country” thing would look good on a resume, even though I had no idea what it was. I confess, I even half thought it was where you actually run across the country, like the crazies you see on TV now and then. It sort of makes sense by the name, right?” How do you train and what is your favorite workout? “I try to keep my training fairly simple. There really are no secrets in this sport. I’ve always been better as the distances get longer, and for that the key ingredients are a lot of long slow miles and some fast and long intervals. I do enjoy mixing it up and getting back to 5k training sometimes, though, and I’d say my favorite workout is a 4 x 800 meters followed by a 2 x 400. All of my best 5km races have come shortly after a solid session at this workout.” Why do you run? “ After several years now, I’m still running competitively because I’m still improving at it.
Evan Gaynor I’m still seeing cumulative results from all the years of hard work. It is a neat experience, and a great way to travel and meet people.” What do you think of the RUNOHIO Grand Prix? What races were your favorites? “I am a big fan of the RUNOHIO Grand Prix. Last year was the first that I really got into it and tried to be competitive, and wound up second overall. This year, one of my running goals for the year was definitely to try and win it. I was glad to see that the Fremont Camelback was added, as Northwest Ohio has one of the best running scenes around and it was good to see further representation. That being said, my favorite event was certainly the Glass City Marathon. It’s my home race and the event always means a lot to me. I’d say the race I was most proud of, though, was the Johnnycake Jog. I had taken some down time in the summer and wasn’t in the best of shape going in, but I just got out there and played what hand I had. It was a tactical race through three miles, and then on a gamble I threw down a huge surge and got away with it. BOY did that last mile hurt though... Winning there meant a lot to me too, as there is a lot of history behind it and some very accomplished runners have raced there over the years.”
Dustin Whitehair Any advice for runners who want to improve their running? “Consistency, and don’t over think things! As I mentioned before, there really are no secrets in this sport. If you’re willing to put in the work-whether your goal is to run around the block or to run a marathon-you’ll get there eventually. You just have to keep at it.”
DUSTIN WHITEHAIR
Dustin Whitehair, 34, lives in Columbus. Dustin is an Accountant for the Defense Finance & Accounting Service in Columbus and is an Assistant Cross Country & Track Coach with Bexley City Schools. When and how did you first start running? “I first started my freshman year of Track after pretty much being a skinny bench warmer in football & basketball. The coach put me in some distance events and I got enough points to letter and recommend that I run cross country in the fall. I got better each year & ended my senior year qualifying individually for the State Cross Country Meet and also as a member of the 4 x 800 meter relay at the OHSAA State Track & Field Championships. I ran at Muskingum University for 4 years & I was the team MVP
for the cross country team all 4 years with just missing out of Nationals by 1 or 2 spots my senior year. After college and moving to Columbus I joined The Columbus Running Company and I still love to run competitively.” How do you train and what is your favorite workout? “I try to run somewhere between 60-75 miles a week when I was training for both half marathons that I ran this year. Also, I’ve been a little banged up with minor injuries that effected me so I had to acquire some cross training & tried to get a little more strength training this year .. I got a lot of great training runs with my friend & CRC Teammate Cory Irwin. Being a cross country & track coach I run with my athletes then get more miles in after practice. For my own workouts I like 3 x 2 mile at half marathon pace plus 1 x 1 mile at 5km pace when I’m training for the half marathon and for speed 8 x lm or 2 x 800-600400-200. Mile repeats for me are also a great workout.” Why do you run? “It’s a great stress relief whenever from work or life itself both mentally and physically. Also for the community of people I run with. I feel very blessed that this sport has introduced me to so many great people that they are as passionate to the sport as I am.” What do you think of the RUNOHIO Grand Prix? What races were your favorites? “It’s a great series of races that brings out the best runners from all over the State giving each part of Ohio a chance to showcase. The Beer Bottle Open 4 mile has become my favorite the last few years because of the Nice Ceramic Steins (haha) and of course you can’t go wrong with the Columbus 10k and the Columbus Running Company Mile Dash since they are right here in Central Ohio.” Any advice for runners who want to improve their running? “Join a running group. It helps to be with others who want to improve as much as you do. I would recommend a coach to help with workouts & training if you plan on getting better. Keep your easy days
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by Matt McGowan
Ken Richendollar easy and work hard on days you have a planed workout. Be consistent, don’t let setbacks get to you it takes time to develop. More importantly have fun.”
KEN RICHENDOLLAR
Ken Richendollar, 41, lives in Maumee where he is an air driver/package sorter at UPS When and how did you first start running? “I’ve always played sports since I was little so running has always been a part of my life. It was my freshman year of high school when the cross country coach convinced me to run instead of playing football because our football team was terrible and the cross country team was pretty good. So I ran cross and track all through high school and ran a year in college. I then took a break from running. In 2001, I found that desire to run and compete again and have been at it since.” How do you train and what is your favorite workout? “I have the typical training routine with a long run, tempo or progression runs, and interval workouts. I’m pretty comfortable running 50-60 miles per week but will up it when it comes to marathon training. There is a good group of guys that I train within the Toledo