11 july spotlite

The Runner’s Spotlite Bob Roncker’s Running Spot 1993 Madison Road Cincinnati, OH 45208

PRESORTED STANDARD U.S. POSTAGE PAID Cincinnati, OH Permit No. 5918

The Runner’s Spotlite is published

by Bob Roncker’s Running Spot.

go Vibrant

By Bob Roncker The Running Spot and I recently became involved with go Vibrant, a new organization, or perhaps movement is a better word, that was founded by Mark Jeffreys of P&G. Here is how they describe themselves. “go Vibrant is a not-for-profit partnership of 40+ organizations energized by a purpose of making healthy living easier and a vision to make Cincinnati consistently ranked a top 10 healthiest city by 2020 (10 in 10). In order to accomplish this bold goal, we need to make the physical environment around us more conducive for healthy living through things such as walking paths, more available healthy eating options, making the city more bike-friendly, etc. We also need to help foster a “culture of wellness” through things like community wide health challenges and walking clubs that are fun and fulfilling.”

Their first initiative consists of noon lunchtime go Vibrant walks from Fountain Square every Monday, Wednesday and Friday.

The kickoff for these walks was April 6. It had a very nice turnout that day. Currently various organizations lead or guide the weekday walks for a month at a time (we did it during May).

If you wish to walk with a group from Fountain Square, look for the individual standing with a green flag. However, if you are unable to attend because you don’t work downtown, then become part of a meet up group www.meetup.com where you can join others and be active at a place and time convenient to you.

At www.facebook.com/govibrant you can learn more about go Vibrant. Friend us and become a part of making our city one of the top 10 healthiest in the country. It is a bold goal, but wouldn’t it be nice if we did achieve it?

Contributors Bonnie Bayer Joe Brinkmann Jeff Clift Ann Conroy Chuck Day Joe Fung Martha Nash Kathy Penote Bob Roncker Mary Ann Roncker Joan Siegel Jen Sprague Rod Thomas Ryan Whitcomb Michael Wiggins Art Director Kathy Penote

Store Locations O’Bryonville 1993 Madison Road Cincinnati, OH 45208 513-321-3006 Glendale 267 E. Sharon Rd. Glendale, OH 45246 513-772-7999 Loveland 127 W. Loveland Ave. Loveland, OH 45140 513-831-2378 Newport 317 Monmouth St. Newport, KY 41071 859-491-9500 Store Hours: Monday thru Friday • 10am-7pm Saturday • 10am-4:30pm Sunday • 12pm-4pm

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Shoe School

By Bob Roncker Last summer a group of our managers, buyers and I were in Boston to learn more about the New Balance Shoe Company. While there someone from the company mentioned that they have Shoe School. This is a means for New Balance employees to really get to understand the intricacies of manufacturing a pair of shoes. I liked the idea and asked if was possible for some of our staff to attend Shoe School. The answer was, “Yes!”

The Skowhegan, ME New Balance factory floor

The various component parts that go into making up a pair of 993 New Balance shoes

Early in May Joe Brinkmann, Shauna Hastings, Jeff Branhan, and I flew into Boston’s Logan Airport. One of their representatives picked us up and drove over three hours to their factory in Skowhegan, Maine. At one time over 29,000 shoe related jobs existed in Maine. Now that number barely exceeds 1,000 – the vast majority due to New Balance.

In order to compete with the low cost of labor in China, where most shoes are now made, it is necessary to become more efficient. I found the whole construction process, which New Balance employs, very intriguing. They utilize many of the Japanese Just-In-Time concepts. In addition, the work force there is very motivated and skilled. We were a bit surprised by the enthusiasm and pride in what they do. This is not a dreary lifeless factory setting.

Each of us had the opportunity to make our own pair of shoes. Normally it takes about 18 or 19 minutes for a shoe, from start to finish, to go through the entire assembly line. We started early in the morning and finished by mid-afternoon. The 993 shoes that I built have over 20 component parts that need to be stitched on or glued together. Our biggest concern was that while working with the stitching machines you did not attach your finger to the shoe.

It was a very interesting and informative visit, one that added to our knowledge of shoes and their construction. I better appreciate the skill, pride and dedication shown by the individuals that work together constructing the shoes that we wear.

The first pair of shoes that I made

Superfeet University

By Ann Conroy In early May, three associates of The Running Spot were treated to a trip to Ferndale, Washington to attend Superfeet University.

Chuck Day, manager of our Glendale store, Brian Dugan, sales associate in O’Bryonville, and I, Ann Conroy, spent two days receiving intensive training on bio-mechanics of the foot, and how Superfeet inserts can help a number of issues. Our instructor, Jeff Gray, Certified Pedorthist, has been with the company many years and is the right hand man of company founder, Dennis Brown. Dennis is a true American success story.

He emigrated to the U.S. from England, where he served in the army in WW II. While his life story is too long to include here, meeting him was one of the highlights of our trip.

Superfeet is the sports division of Northwest Podiatric Laboratories in Washington. Owners and founders, Dennis Brown and Christopher Smith have been making custom orthotics for over 45 years and have a return rate of less than 1%. We were privileged to tour the factory where the custom orthotics are made. Every person that works there takes tremendous pride in what they do, much the way we at The Running Spot take pride in the fitting process and relationship building that we do with our customers.

Superfeet offers a wide variety of inserts that make them extremely versatile. The most commonly sold one is the Green Insert. We also carry the Berry for women, which is padded in the forefoot, and the Blue. The Blue, which has a slimmer profile, works well for people with flat or low arched feet who cannot tolerate a large arch in an insert. They also offer a low volume Black insert that fits into cross country spikes, and minimalist shoes. (I am wearing one in a Merrell Pace Glove as I type.)

Superfeet inserts work by locking the foot into a subtalar neutral position with a deep heel cup. It slows the rate of pronation and allows the foot to go through the stride in a linear position. The deep heel cup also concentrates the fat pads under the calcaneus (heel bone) relieving the symptoms of plantar fasciitis.

Superfeet employees are encouraged to improve 1/8 of 1% everyday. That means over the course of one year, that person improves by 6%. Since our return to Cincinnati, I have been making an effort to improve myself that 1/8 of 1% at the store and at home. It doesn’t sound like much but think of the impact on our world if everyone made that effort!

Next time you visit our stores, I encourage you to try a Superfeet in your shoe.

I used the product before I attended Superfeet University and they have always worked well for me. After seeing the care and quality that goes into everything Superfeet does, I wear them with a greater appreciation of how much effort is put into every product they make.

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The Sports Medicine Biodynamics Center at Cincinnati Children’s Hospital and Bob Roncker’s Running Spot presents:

The Runners Symposium

“Improving Performance through Injury Prevention”

Date • Saturday, August 13, 2011 Time • 8:00am-12noon Where • Medical Education Resource Center at Children’s Oak Campus

Cure2Endure Injury Prevention Clinic Designed For The Adult Endurance Athlete

When: August 1, 8, 15, 22, 29

Cost • $15 Adults-$10 Students/Athletes

Every Monday for Five Weeks

*Register early, limited seating available.

Time: 6:00pm to 7:30pm

Register • www.regonline.com/runners

Location: O’Bryonville Running Spot Cost: $60 includes five sessions, foam roller and a TheraBand.

Course Description Running is one of the most popular forms of youth sports activities, with approximately 450,000-750,000 adolescents participating in high school track and cross-country programs throughout the United States. While this involvement brings many positives to the lives of youth runners, it also brings with it a likelihood of sustaining an annual running-related injury. This symposium will focus on describing in detail the multi-factorial causes of running-related injuries, outlining common sense steps for injury prevention, and describing a basic framework for treating an injured runner.

Target Audience Middle and High School cross-country and track coaches, their student-athletes, parents and athletic trainers.

Symposium Outline Visit Bob Roncker’s Running Spot website www.runningspot.com for the Symposium Outline starting June 27.

Contact Mike Wiggins, Director of Medical Development, at 513-686-0095 with any questions.

Session limited to 20 participants. Come prepared to exercise.... please dress accordingly!

Register Online Now at www.runningspot.com

Do you wonder why you keep getting injured?

Do you have the same repetitive injury?

Do you want to get faster? Go Longer? Get stronger?

We have the SOLUTION! The goal of the clinic is to give attendees the tools to understand their own musculo-skeletal imbalances. These imbalances, for most athletes, cause an overwhelming amount of injuries. Once the participant has a better understanding of these imbalances they are taught how to train their body to prevent further injuries. The functional training model that will be used includes balance, core, stretching, posture, strength training and gait.

For program information contact Lisa Coors or for registration questions contact Mike Wiggins at 513-686-0095.

Open to runners, walkers and triathletes. All levels, adult ages and abilities welcome.

Please note: The Cure2Endure clinic is not a substitute for Physical Therapy or the treatment of pain. Cure2Endure serves as prevention and/or for post rehabilitation purposes only. Anyone having any “pain” must seek a physician’s clearance before attending.

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The 7 Habits of Effective Coaches (People)

By Ryan Whitcomb I first joined the Running Spot team in October of 2010. I ran track for the University of Minnesota Duluth where I received a Bachelor’s degree in communication with a minor in Track and Field Coaching. I’ve coached high school track the past five years in Minnesota, Michigan, and most recently at Loveland High School where I helped the varsity track sprinters this past season. The following article is my take on the book titled “The Seven Habits of Highly Effective People” by Stephen R. Covey. I re-ordered the seven habits and applied them directly to coaching principles that all coaches, regardless of level of competition or experience, can use to be more in touch with their athletes and improve performance.

1. PUT FIRST THINGS FIRST In my opinion, this habit should be placed first relative to all the other ones.

If putting first things first is important in your philosophy, it must be the first step in your strategy. It involves self-management and leadership – two critical elements for any coach wishing to be an effective leader both to a team and staff.

Setting priorities in your life is needed every day. If you are to get anything done in a timely manner, you must first learn how to effectively set your priorities.

Knowing what to do first in any situation is key to getting it done effectively.

That is why I believe putting first things first is the most important step in becoming an effective coach.

2. BE PROACTIVE This is also a very important step in the coaching field. Coaches need to take the initiative in order to make sure things get done the way they would like to get them done. A large part of being proactive is knowing which situations we can control and those we can’t. Effective proactive individuals make this very important distinction. If you focus on trying to change situations that you have absolutely no control over, you get nowhere. You will simply waste your time.

The best strategy here is to manipulate those things you can change so they have an impact on those things that you can’t change. The tricky part is figuring out exactly how to go about doing that. A proactive focus also helps you admit when you made a mistake and how to fix it - something very handy for a coach.

3. SEEK TO UNDERSTAND The next step in being an effective coach is to seek to understand. This is very important from a coaching point of view because you must understand where each and every one of your athletes is coming from in order to understand how they think and what is the best coaching style for them. Empathy, something very important in being an effective coach, is very important in this step.

An effective coach doesn’t just listen to his staff and his athletes; he listens empathically. All sports, particularly team sports, are very emotional for the participating athletes. Understanding which situations cause which emotions is a key to understanding how to communicate with your athletes during these times.

4. SYNERGIZE Synergy is very important in the coaching field, especially in team sports, because it is one of the main goals of team sports. Knowing exactly how each individual’s abilities will work together with the abilities of others is very important in creating effective teams. This is why, as a new coach, a large portion of your timeearly in the season should be spent observing your athletes in action.

Through observation, you quickly learn the strengths and weaknesses of each of your players. This knowledge will be very handy later on when you attempt to put a team together that will be a highly cohesive unit.

5. BEGIN WITH THE END IN MIND As a coach, it is very important to know what you want to accomplish over the course of the season. This process begins with setting realistic goals for yourself as a coach as well as for your team. If you set measurable goals at the beginning of the season, you will have something to look back upon at the end of the season. You can compare your actual success and accomplishments with what you wanted to accomplish. This comparison gives you great insight on your seasonal progress. It shows the areas where you performed effectively and the areas that need improvement. Goals set at the beginning of the season need to be realistic.

Beginning with the end in mind is only an effective evaluation strategy if your goals are realistic.

6. THINK “WIN/WIN” Thinking “win/win”, as it is described, can potentially be a very useful tool for coaches, regardless of their sport or level of coaching. The “emotional bank account” analogy is a bit out there, in my opinion, but sounds like it could be a very important piece in being a good coach. Making “deposits”, as they are called, in the emotional bank accounts of your athletes can have endless benefits.

If you show your athletes that you have faith in them, not only as athletes but also as people, it allows them to also have faith in you. Instilling respect is a very transactional process. There is no way your athletes will respect you unless you show that you in turn respect them. Making sure that all your coaching decisions are “win/win” instills victory on all sides of the decision, and that can’t be a bad thing.

7. SHARPEN THE SAW This step involves taking time to renew yourself in the areas of your life that you sometimes tend to overlook because of perceived lack of time. Renewing yourself can make carrying out the day-to-day activities of your life simpler. In a way, this is where the seven steps come full circle, because the step of sharpening the saw takes a high level of proactivity. An easy way to implement this step into every one of your team’s practices as a coach is to always end the day with a rehearsal of fundamental skills. This will help out a great deal in the long run. Making sure to always leave time at the end to practice things that you might sometimes overlook is the essence of this step, as well as proactivity.

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Thank You, Cross Country

By Scott Carney My senses seemed to be on overload and firing on all cylinders. The sky was the brightest blue of the October pallet. The air was crisp and cool. A gentle breeze was blowing across the open areas of the course.

The trees were exploding with colors, looking like fireworks suspended just out of arms reach. The smell of morning dew mixed with analgesic balm, hung heavy in the air. Man o’ man, was that odor all too familiar.

Amidst all the beauty spread before us, my wife and I could hear the sound of distant thunder. The rumble was barely audible at first, but was growing in intensity with each passing second. I know it was my own imagination.

But I still believe I could hear every digital click of the race clock, as it harmonized with the approaching “storm”. You’d think that the building thunder would send the gathered crowd scurrying for shelter. But at that moment, you could see it in everyone’s eyes. The feelings of excitement and anticipation were off the charts. We were more than ready for the spectacle to come.

Then in a burst of color and sound, they came roaring out of the woods. Their arms and legs were moving in synchronicity with the rhythm of their breathing. Sweat was beading up on their skin and glistening in the sun.

Every sinew of muscle was showing through the runners’ paper-thin skin. Each teams’ brightly colored uniforms were flapping in the breeze. Their eyes were on fire with determination and desire and their ears were tuned into every possible sound. Each runner was ready to make “the move”, when the time was right and that time was…

High school cross-country is one of the seemingly endless arrays of sports being offered to young men and women in today’s schools. A sport, that is rarely on the front page of any local paper’s sport section. Or, for that matter, has never had “pep” rallies, given in the runner’s honor. Still, it is a deep-rooted passion, for not only the participants, but their families as well. It’s an all-inclusive sport that welcomes kids and adults of all ages, shapes, races and fitness levels. “Cross” is a sport in which every athlete is cheered and encouraged. It’s a sport where everyone, truly, matters and a sport that my family has come to not only love, but also respect.

From the start of the race, when that starter’s pistol cracks the sky and the runners surge forward in one solid mass, my wife and I have been in motion. We mapped out our pre-race strategy during the drive to the meet. I’d be at mile one and two and a half (ish) and she would be at the half and two mile marks. Then we’d meet back at the finish. That way, we’d have most of the course covered

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and be able to cheer on our son as he competed. The plan worked out extremely well. We were both able to cheer on our son at critical stages of the race and yes, we both made it back to the finish completely out of breath. We were spent, but wouldn’t have wanted it any other way.

As we tried to catch our breath, me with my hands on my knees and my wife leaning against the course fence, we frantically scanned the passing line of runners for a glimpse of our son. The runners continued to fly past in a blur of undulating color. Runner after runner sped by as our concern started to grow.

Why hasn’t he arrived yet? Oh man, I hope nothing happened. I hope he’s okay.

Then, as my heart rate was really starting to rise, as more and more athletes rushed for the finish line, I saw him coming!

Here he comes, over the last rise. His arms pumping like he’s sawing through the biggest piece of timber ever seen.

His legs were moving like the pistons in the engine of a very expensive sports car. He popped over that ridge as if shot from a cannon. He ran with the grace and ferocity of a lion almost on top of its prey. This is the sight my wife and I see in our hearts and minds. This is how we see our son. He’s the most gifted, talented young man that we have ever been blessed to know. The fact that he’s our son, still takes my breath away. How is it that we were granted the chance to be a part of this gracious young man’s life? That’s a question I’ll never be able to answer.

You see my son doesn’t run with the grace of a lion.

He doesn’t move with the finely tuned biomechanics of an elite athlete. He doesn’t fly past as if shot from a cannon. My son has Asperger’s Syndrome. Asperger’s is a form of high functioning autism. His challenges tend to revolve around the more social aspects of life rather than the academic.

Because of that orientation, team sports such as soccer have always been a struggle. But cross-country, with its team yet individual dynamics, fits like a glove. The fact that the sport welcomes and applauds all athletes, no matter how talented was truly a gift. Granted, he never made the varsity squad that ran in the conference championship, but in his and our minds…every meet was the state championship and every race was a victory!

So, there we stood. We watched with our hearts in our throats as he came sprinting up the final grade. He was moving as fast as he could, scrambling and clawing his way to the finish. His eyes were wide with pain and fury as he covered the final few yards and collapsed into the finish chute. It was all I could do, to keep from jumping the barriers and help him through the chute so he could recover and get some water. But, as hard as it was, we knew that he had to do it on his own. He needed that time to grow. He needed that time to become the awesome young man that he is and I know now, that he wouldn’t have wanted it any other way. Really, the only thing we could do is the thing that I’ll remember and cherish the most. All I could do was hug him as tightly as I could and tell him that we love him more than he’ll ever know. And with that, all I can say is; thank you cross-country!

Q: Are foot and ankle problems ever the cause for other musculoskeletal problems, such as knee, hip, back or shoulder discomfort?

A: Often it’s important to evaluate the mechanics of the foot as it may relate to the other structures of the body. For example, if the foot pronates or flattens out considerably it can have an effect up the kinetic chain to include the back. Some people have a rigid foot structure and others have a very flexible foot structure.

When one pronates considerably it can lead to a malalignment of the knee joint, improper rotation within the hip joint and strain to the lower back.

If there is an unequal leg length this can also lead to maladies in various areas of the lower extremity, back and shoulder. These are the types of things that need to be evaluated by a professional to try to control the abnormal alignments and excessive motions. If specific pathologies that lead to pronation or flattening out of the feet are caught early enough, these conditions can be treated with a lift to balance out the leg length discrepancy and proper support to reduce the pronatory changes. Sometimes however, the changes within the foot can lead to structural problems within the anatomic alignment of the bones and also may lead to tendon strain and dysfunction. These may require therapy and/or surgical intervention along with external correction of the maladies with orthoses and lift if deemed necessary.

Brad R. Wenstrup, D.P.M. Wellington Orthopaedic & Sports Medicine

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Enhancing Your Summer Adventures

By Martha Nash

Clif “CRUNCH” Granola

We selected a few items that we feel will enhance your summer workout experience.

When it’s really hot outside, some adventures call for a lighter snack. These delicious granola bars from our friends at Clif hit the spot. They are all natural and organic and make a perfect pre-run snack or a light on the go pre-run breakfast. These bars come is several great flavors and the whole family will love them.

Nuun Tablets Hydration is more important than ever during hot summer weather. Tired of plain water? Tired of sugary sports drinks? If you haven’t tried it, now’s a great time to try “NUUN”.

These tablets are a light, refreshing way to hydrate and get your electrolytes without all the sugar. One tablet has only 8 calories and no sugar for faster absorption. There are 12 tablets in a container and each one makes a 16-ounce drink. They are portable, dissolve fast, and come in a variety of yummy flavors: A great choice for diabetics and anyone looking for a low-calorie, electrolyte replacement option this summer.

Tifosi Enthusiastic Eyewear When it comes to Sport sunglasses, Tifosi is an expert. For both running and cycling, these interchangeable, polarized lenses give you all kinds of options. The adjustable temples of the frames allow for a customizable fit and increased wearing comfort. (Available in single and multiple lens models)

Sport-Wash by Penguin Summer equals HOT and Hot equals really sweaty running gear. Ever have a tough time getting all the “stink” out? Sometimes the problem may be what detergent you’re using. Sport-Wash is an all-natural detergent that really does the job. This liquid is safe for the environment and leaves no residue on fabrics. It leaves apparel completely clean and odor-free.

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Smartwool.…..In the summer?

Of course! Maybe you didn’t know that it regularly gets above 90 degrees in those mountains of New Zealand in the summer time. And the merino sheep do just fine. Merino wool is one of the most breathable fabrics you can wear. Fast drying, the super light summer fabrics are the perfect thing when you’re going to sweat. This fabric is slow to wrinkle and is naturally anti-microbial and doesn’t hold odor. Both the socks and apparel from this fabulous fiber make wonderful workout and travel companions for warm weather.

Get Dizzie!

The Dizzie Skirt is a wardrobe double agent. Wear it with flipflops and a tank and you’ve got summer casual mastered.

Pair it with the right boots and your favorite old concert tee, and you’ve made a cheeky fashion statement. Made from our 100% organic cotton SpaceDye fabric, it’s pure woven wabi sabi. Draw-cord waistband is elasticized at the back waist, flattering a-line cut and relaxed bias-cut pockets at the sides.

Warning: the charmingly unorthodox woven pattern of our Dizzie Dress has made more than a few people swoon. Using our 100% organic cotton SpaceDye fabric, it has lovely feminine touches, such as a scoop neck in both the front and back, adjustable straps and a curved empire panel at the waist.

Relaxed, bias-cut pockets.

Hall of Fame Running Career Locally Famous Podiatrist • www.runlabdro.com International Cult Rock Star • www.flipreality.com

Dr. Stacey Osborne 513.351.6300 Like No Other! For 28 years!

Free Consultations Every Saturday at 3 p.m.

Running Spot O'Byronville • Reservations Required

Get the Pink!

New Balance will contribute 5% of the suggested retail price of sales from the Lace Up for the Cure® Collection with a guaranteed minimum donation of $500,000 each year to Susan G. Komen for the Cure® through 2012. We have several options so you can give back and love the clothes you’re in.

This fitness-friendly tee wicks away moisture to keep you comfortable and dry while you work out. Whether you’re running, walking, or taking a group aerobics or yoga class, you send a powerful and proactive message when you wear this New Balance Lace Up for the Cure® Fight Sleeveless Tech Tee. Our Tonic Crop turned up a notch! This medium impact sports bra has a moisture-wicking bottom band and Lightning Dry® fabrication to keep you cool and comfortable while working out.

The New Balance Lace Up® Skirt is one of the stars of the Lace Up for the Cure collection, sporting the famous pink ribbon and Susan G. Komen® logos to remind you that when you bought this running skirt, you contributed to the cause in the fight against breast cancer. It features a seamless inner compression short to help you stay you cool and dry while you run and a center back zip pocket that’s handy for storing anything from your tunes to an energy gel packet or two.

Running Shoes for the young runner… now at all Spot Locations Get your kids running shoes just like you wear. Choose from Brooks, Asics and New Balance at any one of our four Running Spot locations. Yes, we’ll even properly measure and fit them too! It will be worth the visit. (*size range limited to kids 1-7)

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2011 “Thanksgiving Day Race” Training Program begins Saturday, September 10 at 8:00 a.m. • Running Spot in O’Bryonville.

Open to runners, run-walkers and walkers of all levels, this program meets twice weekly – Saturday at 8:00 a.m. and Tuesdays at 6:30 p.m. and goes through Thanksgiving Day, Thursday, November 24th.

Our primary meeting locations will be the Running Spots in O’Bryonville, Newport, and Loveland, along with Newport-On-The-Levee, and Lunken Airport.

We will provide a month-by-month training schedule through to race-date. If you are unable to make a workout, the schedule helps you keep pace with what the group is doing. Group workouts involve a blend of speed and distance training, designed to get you ready for the 6.2 mile Thanksgiving Day course. Being in town for the Thanksgiving Day Race is not mandatory to take part in the program. We have a fair number who train with us, but choose not to do the race on that day.

We offer various levels of training ranging from walking, run-walking, running and racing – as the program is open to novice and experienced runners/walkers alike.

To assist in your training, our 18-person coaching staff will help prepare you for the race and, hopefully, teach you a few new things along the way.

Cost is $80 and you can register online at www.runningspot.com or at any one of our Running Spot locations.

Program Perks – Each participant receives a 10% store discount at all of our Running Spot locations throughout the training program, a Running Spot technical race shirt, a pair of technical running socks, FREE ENTRY into a local 5K race, and a Unique Program Perk.

ENTRY into the Thanksgiving Day Race is NOT INCLUDED.

Information Meetings

Wednesday. August 31 and Tuesday, September 6 • 7:30 p.m. at the Running Spot in O’Bryonville

Questions??

Joe Brinkmann via email at training@runningspot.com or contact Joe at (513) 321-3006 or (513) 686-0094

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Join our Running Spot Training Program in the Fight Against Breast Cancer Come train with us as we prepare for the 2011 Race For The Cure 5K to be held on Saturday, September 24 in Downtown Cincinnati. Our “Women only” RFTC group begins on Saturday, July 31 and meets twice weekly – Saturdays at 8:00 a.m. and Wednesdays at 7:00 p.m. – at our Glendale Running Spot location.

So what about the training you ask?

The RFTC 3.1 mile distance appeals to both veteran runners or walkers wanting to work on their speed and to new runners and walkers looking to get off of the couch and into the sport. Bonnie Bayer and her group of coaches will help get you through the hard days and make sure you have some fun along the way.

Program Cost is $50 and open to all runners and walkers regardless of experience. You can register online at www.runningspot.com or In-Person at any Running Spot location. Perks Include: 10% off at the Running Spot, New Balance Race Specific Technical Shirt, Unique Running Spot Item, and a Pair of technical socks.

Informational Meetings Wednesday, July 20 at 7 p.m. at the Glendale Running Spot Wednesday, July 27 at 7 p.m. at the Glendale Running Spot

Running Spot Fall Marathon and Half Marathon Training Programs Openings Still Available Our 2011 Fall Marathon and Half Marathon Training Program recently began, but if you are interested in joining up with a group as you prepare for one of the many Fall half or full marathons, you are still welcome to join us. Open to runners, run-walkers and walkers of all levels, this program meets twice weekly – Saturday and either Tuesday or Wednesday. We have many options (see our website).

The cost of all of these programs is $100 and will include some very nice perks.

To register, visit our website at www.runningspot.com and click on the Training Programs page or visit anyone of our Running Spot locations.

Though not designed for one specific race, our primary event is the Columbus marathon & Half Marathon on October 16th. Throughout the training, you will receive a month-by-month training schedule along with excellent guidance from our staff of over 30 coaches whose primary job is to help get you prepared for the marathon or half marathon of your choice.

Yes, schedules can be modified to fit your specific event. In addition, we’ll do our best to make it a fun, socially interactive, team-building atmosphere…and maybe hit a Happy Hour or two along the way.

Questions?? Joe Brinkmann via email at training@runningspot.com or (513) 321-3006 or (513) 686-0094

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Greater Cincinnati Running Hall of Fame The Greater Cincinnati area has a proud and distinguished running and track and field heritage. This spring Steve Nester organized a committee to develop a list of potential candidates in order to establish a hall of fame.

After many meetings and discussions they selected an initial list of 10. Each year hereafter, a new class will be inducted. The Induction Banquet will be August 7 at the original Montgomery Inn. Jim Ryun, former mile world record holder will be the keynote speaker.

2011 Inductees John Anderson; 1932 Olympic gold medalist in the discus; led Hughes to the state high school title by winning the discus and shot put; Hughes and Cornell University Ted Corbitt; 1952 Olympic team marathoner; founder of New York Runners Club; established rules for certifying road races; Woodward and University of Cincinnati Karen Cosgrove; Pioneer for Cincinnati women’s running; first Cincinnatian to qualify for the initial women’s Olympic marathon trials; helped guide over 9,000 people with Leukemia’s Team in Training: Roger Bacon (Our Lady of Angels) and University of Cincinnati D’Andre Hill; Multiple State and NCAA champion; 1996 100m U.S. Olympic team; Mt. Healthy and Louisiana State University Dehart Hubbard; first African-American to win an individual Olympic gold medal (Paris, 1924); world record holder in long jump and national sprint champion; Walnut Hills and Michigan University Connie Jo Robinson; Multiple state champion; set state 1600 record; won national (Kinney-Footlocker) cross-country title; All-American in college; Reading and North Carolina State Bob Roncker; coach, athlete, promoter, and store owner; involved in the sport for over 53 years; Elder and University of Cincinnati Bill Schnier; coach at Trotwood-Madison H.S. and currently at the University of Cincinnati (over 30 years); coached state champions and Olympic medalists; still holds his college 800m school record; Trotwood-Madison and Capitol University John Sence; national high school cross-country runner-up; twice 10,000m All-American; greatest road racer in Greater Cincinnati history; Milford and Wake Forest Glenn Terry; national high school hurdle record holder (ranked first in the nation in both hurdles events in 1989); two time NCAA hurdles champion; Sycamore and Indiana University

The 2011 Running Spot Dirt Days Trail Run Series Continues Powder Keg 5k Trail Run Saturday, August 27 • $10 • 9:00 a.m. • Historic Kings Mansion, Kings Mills Glenwood Gardens Night Trail Run Saturday, September 17 • $10 • 9:00 p.m. • Glenwood Gardens Park Mt. Airy Forest Dirt Days Trail Run Sunday, October 23 • $25 • 8:30 a.m. • 27k • Mt. Airy Forest

www.runningspot.com 12

East Fork Backpack Trail Run (no race day registration) Sunday, July 17 • $10 • East Fork State Park • 9:00 a.m.

5.6 mile handicap start or 10.8 mile mass start (no handicap) Mitchell Forest Trail Relay and Individual Run (No race day registration for relay) Sunday, August 21 • $10 • 9:00 a.m. • Mitchell Memorial Forest Three person relay teams, each doing the 3.9 mile loop; or an 11.7 mile individual run of three loops.

On Getting Slower or Facing the Music

By Joan(ie) Siegel I have been walking since I was one year old, as most of us have. I never thought of it as anything having to do with speed until I joined the Running Spot marathon walkers training group in January 2005. I turned 58 at the end of that month and thought walking a marathon would be a cool thing to do even though my cancer had returned and I would be undergoing treatments during training and racing. I did not know that walkers would be competing; I thought they would just be walking. I just thought it would be great to go that distance. I love challenges!

After my first Flying Pig, I was hooked on marathoning, competitive walking and also the people in the training group. So I kept going, doing a couple of marathons a year and many smaller races. I was very pleased that my pace kept increasing and my placement as a finisher was improving. Within a couple of years, I was consistently placing among the top three female walkers of all age groups. If I had not kept getting faster, it would not have been so hard getting slower (as I am now). I even placed first for female walkers in a couple of marathons when I was 60 (the Pig and Columbus). I guess I had to get faster to get slower; what goes up must come down, “the bigger the front the bigger the back”. I appreciated getting faster, now it is time to appreciate getting slower. It is the other side of the coin.

I guess getting slower happens to everybody who sticks to their sport long enough (yes, walking can be a sport, just like running). Slowing down can be due to a variety of reasons: injury, age, illness, kids, the call of the couch, or a combination of things. When I look at myself, I stopped cross training at one point because I was so exhausted all the time from chemotherapy, or was that just an excuse? I had cross-trained while receiving treatments before (but the treatments are constantly changing as they quit being effective and the cancer progresses). I ask myself, do I need more rest or more activity to get my energy back?

There is also the issue of my knees. One was replaced last year and the other one has been talking to me. The new one swells a lot causing pain and stiffness, possibly due to low white blood cell counts from the chemotherapy. The pain is starting to make me walk like an old person (or am I an old person?) and I get so out of breath. So how hard do I push myself and will it make a difference? Will it make me more tired or stronger? Do I just need to accept getting slower, not winning or placing in the top three, but coming in closer to the bottom three?

I hate to be a whiner, so I need to embrace my slowness and look at the positives. Some of my friends have pointed out to me that at least I am getting out there and I am still faster than some people. I need to look inside and decide what I want. Where do I go from here? Do I want to enter races that I know I am going to lose? I want to learn to enjoy what I can do and accept the fact that I will not be going back to where I was (or am I being lazy and just giving in?). Oh, this is a tough one! I guess everybody wants to crawl back to where they were. Just because my 72-year-old friends are super fast does not mean that I will be. Everybody is different.

I want to enjoy getting out there and walking, enjoy the camaraderie, enjoy the new walking buddies, ones I did not know before because they were at the back of the pack and I was at the front. They are all wonderful, friendly, supportive people. So what if I don’t win anything.At least I am getting out there and moving. At least I am finishing. I guess there is something to be said for that. I will keep on keeping on. It is what it is and I will work on accepting that. I need to let go of the “was”, of what I could do before, and embrace the present, the “be here now” and make the most of it. I like that idea. I will do what I can do and enjoy it. Slowing down is not always a bad thing; it is just the way things are. Remember that when you go zooming past me. Someday it might be you slowing down.

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Boston - My Experience

By Alessa Velez “Respect the distance or the distance won’t respect you! It will eat you up, spit you out and make you beg for mercy” - Unknown

I read this quote and I feel like it summed up my experience at the 2011 Boston Marathon. I have a completely new view on running marathons and am even fighting with the thought of ever wanting to run another one again.

Boston ate me up, spit my out and made me beg for mercy or at least for the finish line. At the same time I know that I accomplished something great and I can wake up every morning and be grateful that I can run.

My training for Boston didn’t go as smoothly as I wanted.... a month out from the race I was battling an injury with no way to get relief or have it heal in the remaining time. The last four weeks of my training was basically about seeing how much pain I could take and if I would even be able to finish 26.2 miles. Between changing my shoes, seeing a physical therapist, doing active release, stretching, icing, Motrin, KT tape and massages I still wasn’t sure what kind of shape I would be in. I had come to grips with the fact that I might not finish the race and was okay with that decision.

Usually the night before a race I can’t sleep mostly due to nerves and anxiety mixed with the excitement of a race and a challenge. But the night before Boston I slept like a baby, mostly because I wasn’t worried about the race; I just wanted to go out and do the best I could, no pressure to perform.

That morning I felt great - up at 5:15 a.m. and ready to go! No pain, no nerves, no anxiety, just ready for the task at hand. Fast forward to 9:00 a.m. I am at the Athlete’s Village (where all runners hang out before the race), go to the bathroom and begin my dynamic warm-up. 9:50 a.m. I strip down to essential warm-up clothes and begin walking towards the corral. I hit one last potty break and walk to my wave start. Strip down to my racing outfit and I am ready to go! 10:20 a.m., the gun goes off and I am running; the marathon has begun.

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First thought that goes through my mind is how I wish John (my twin brother and training partner for many years) were here with me…even though we wouldn’t be in the same corral together. Second thought, “Oh God, I have to run 26.2 miles!”

First mile, I look at my watch and I am running a 7:07 pace and I know I have got to slow down or else I am going to kill myself, literally. I slow it down to a 7:44 pace and feel good. I also know that there is no way I am going to maintain this pace for the whole race. But, it’s all downhill and I decide to go for it knowing I will pay later. I figure that I am going to “die” anyway so I might as well do the best I can while I’m feeling good.

Around mile eight I feel a blister forming on my left foot on the side where a bunion would be. I try not to think about it; at the same time I think about how my knee doesn’t hurt and overall I’m still feeling pretty good. New game plan! Maintain 7:47 pace till 13.1 miles (half marathon).

Reach the halfway point in 1 hour 42 minutes, and I thought, “Wholly crap, I am moving. Please don’t let me die!”

At the same time thinking that I should be seeing some of my family as they are going to be around the halfway point.

I start looking for them. Mile 16, godawful hills that no one ever talks about but it was awful! Again, still looking for my family. Mile 20, still no family in sight and I’m starting my ascent of the highly anticipated Heartbreak Hill. Still looking for family… finally I hear my name! I look to my left and see them!

Relief and excitement over seeing and hearing a familiar voice call my name. I throw my arms up in victory…I made it to mile 20 and Heartbreak Hill, blow them some kisses and continue up Heartbreak Hill, which I have now named “the death trap”. After passing them I started chanting, “I think I can.... I think I can.... I think I can.....” to the point that I am starting to say it out loud. When I FINALLY make it up “the death trap”, I begin chanting, “I knew I could.... I knew I could.... I knew I could.... WOOWOOO!” For those who are confused check out the train scene in “Dumbo.” It explains it all!

At this point I have only seen some of my family and begin scanning the crowds again for the rest of the family in hopes of seeing them. Then I think “maybe they are just at the finish line....gotta get there!”

Contimued on Page 15

Contimued from Page 14 The next 6.2 miles are filled with cramps, pain and heart. I have come this far. All I have to do now is finish. I do a time check and realize I am going to run my goal time of 3:45 or faster. I start counting down the miles and as the miles are getting counted down, a wave of euphoria with all this emotion hits me. I remind myself that I don’t want to waste what little energy I have left on being emotional at mile 24!

So, I keep plugging along trying to ignore the pain and keep putting one foot in front of the other. At mile 25 I start chanting “left, right...left, right.... left, right” encouraging my feet and legs to keep going. We’re almost there. I promise them relief in 1.2 miles. They can do it! We’ve come this far! Oh yeah! I tell them that we needed to do this last mile around eight minutes. It was a battle over heart, mind and body. Heart and mind won, but the body is still punishing me today!

I crossed the finish line in 3:40.49! I did it! I feel like a big butt but I did it! I begin looking for my parents, my fiancé and other family. I find them; I limp over to them to give them a hug, a kiss and pose for a quick picture. I am so relieved to be finished! I had done it! I completed my first Boston marathon with a time that I am proud of.

The Boston Marathon is one of the hardest courses I have ever run in every way imaginable. But, if you make it there - the fans, the town, fellow runners and volunteers make it an experience you will never forget. You leave that marathon knowing you left everything on the line and you gave it your all. I had a love/hate relationship with Boston in training and in the race. Would I do it again…only time will tell.

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Let Us Know What You Want!

By Mike Wiggins Our aim, when we began including Lifestyle Footwear and Apparel categories at the Running Spot, was to satisfy the diverse needs of our existing customer. You might ask, “What comprises lifestyle?” We consider it to be what you use for casual wear as opposed to running or walking for exercise. Keen, Merrell, Teva, Lole, and Icebreaker are brands associated with lifestyle.

That mission remains. But, to better accomplish that goal, we’d like to hear from you. How we are doing? Tell us the GOOD, the BAD and the UGLY. It would be beneficial to hear directly from you prior to our attending the August Outdoor Retailers Show in Salt Lake City, Utah. After seeing and considering what is presented at that show, we make our Spring/Summer 2012 purchases.

Over the years, our staff has acquired your TRUST for your running and walking needs. We’d like to earn that top of mind recognition for your daily lifestyle choices as well. Please take a few moments to e-mail your thoughts on how we are doing in Lifestyle footwear and apparel.

Send your responses to Mike Wiggins at mikew@runningspot.com - Attention: Lifestyle Feedback.

What’s Happening in Glendale

By Chuck Day Well, another three months has passed by and another couple hundred feet came in our store tired and sore and left happy and comfortable. You see, what we do at the Running Spot isn’t just sell shoes, we sell a lifestyle. An active, fit, exercise dependent lifestyle. We are good at it and addicted to it!

A few weeks ago I was away for the weekend at a bachelor party in New Orleans.

From there, I went straight to Superfeet University in Seattle for three days to learn all about feet. When I came back to Cincinnati, I was itching to go back to work. How many other people can say that about their job??? I was excited to be back in the store to teach my staff what I learned so that we can better fit people for shoes and inserts. What a cool job and company I work for. After visiting two great cities,I was EXCITED to be back at work to share some new information. We have a passion for helping put people in great shoes. Shoes that will help them run faster or just walk, stand, and live more comfortably.

Without your loyal support as our customers, we could never make that happen.

Thank you!

We have some fun things going on in Glendale right now. Every Thursday night at 6:30 we have a group that meets to either run or walk. The group is very casual; they are not training for anything in particular other than to exercise together. All are welcome to join regardless of age, speed, or ability! No one is too slow or too fast. We have routes planned to go anywhere from 2-5 miles, and it is your choice. Come meet some new people, walk or run, and have some fun with us!

On a personal level: have you ever done something that was so really, really, really hard that you hated when you did it, but now that it is over all you can think about is doing it again but doing it better? In the middle of May, I ran the Dances with Dirt (DWD) trail marathon in Brown County State Park in Indiana. It was my 3rd marathon. I ran the Toledo Glass City Marathon in April in 3:28, with which I was pleased. DWD, on the other hand, took me almost six hours. It was 5:48 to be exact. I got lost and ran 28 miles, walked up and down hills, about cried (anyone who says there is no walking or crying in running has obviously not done this course). The course ended by going down a ski slope and then sloshing through a knee high river up to the finish line. It was brutal.

When I was about 16 miles in, I decided this was already the hardest thing I had ever done, and I still had 10 (and then it became 12 after my “detour”) miles left to go. But what an experience!!! I cannot wait to go back next year, better prepared, and try to do better.

P.S. Shoutout to the Batesville crew for the encouragement to keep me moving!

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Be a Part of the Movement

By Jennifer Sprague Did you know that nearly two out of every three adults in the Greater Cincinnati area are overweight or obese? Did you know that even tiny changes in your life make a huge impact on your health and weight, along with the health of those around you?

Did you also know that you could be part of a movement to help make Cincinnati one of the healthiest cities in America? There are groups all over the country making changes, and Cincinnati is ready to join in the movement. It is called the Healthy Monday Movement (also known as the Healthy Monday Initiative or Healthy Monday Campaign).

Why Monday, you ask? Monday is like the New Year’s Day of the week! What better day to make a resolution than on New Year’s Day, and the best part? If it doesn’t go as well as planned you will have another chance to start over in six days (instead of 364)!

One simple way to help improve the health and wellbeing of you and your family is to reduce the intake of saturated fat, found primarily in meats. Research shows that by reducing your saturated fat intake by 15% you can reduce your chance for heart disease, stroke, cancer, and diabetes. Cutting out meat for one day is equivalent to cutting out 15% of the saturated fat in your diet. Meatless Monday is a part of the Healthy Monday Initiative and a great way to cut out the excess fat! There are even restaurants in the Covington area that have taken up Meatless Monday and offer different meatless options on Mondays to help fight obesity.

Another way to improve your health and join in the movement is to get “moving”. If you currently do not run or walk on a daily or weekly basis, begin by walking on Mondays. Start with a half-mile or a mile and increase your distance as you feel more comfortable. If you need a little boost, or just enjoy the company, join a local walking club. go Vibrant is a movement that is free and open to the public. This club has noon walks from Fountain Square in downtown Cincinnati. Each Monday the walk is a one-mile loop, Wednesday a two-mile loop and Friday a three-mile loop.

Change your life and the lives of those around you. Let’s get healthy Greater Cincinnati!! What do you have to lose?

For more information please visit any of the following sites: http://www.mondaycampaigns.org/ http://www.mondaycampaigns.org/meatless-monday/ http://www.meatlessmonday.com/why-monday/ http://cincinnati.com/blogs/govibrant/ If you care for more information or have a great meatless recipe you would like to share, please email Jennifer at jtsrunning@gmail.com.

Summer In Loveland

By Joe Fung Summer in Loveland is always a beehive of activities. Along with the cycling, running, walking, shopping, dining (my favorite) and now a new farmer’s market, the Running Spot holds a summer 5K series for runners and walkers of all levels. They occur every Wednesday evening between Memorial Day and Labor Day (June 1 – August 31) at 6:30 p.m. Its FREE (no entry fee) but you must sign up before 6:30 p.m. in front of the Running Spot. The course is out and back on the bike path south of the store. Water and a random prize raffle will be at the Running Spot after each race. Adidas is the main sponsor and all adidas products will be 20% off the regular price every race day from 10:00 a.m. to close.

The Running Spot is not just about shoes. We have a wide selection of running and lifestyle apparel. Come in and check the wide and beautiful selection. Everyone needs to look good for the summer. If you are out on the Little Miami Scenic (Loveland) Trail, and need to use our dressing room, restroom, tire pump or refill your water bottle, you are welcome to stop in. We want your visit to Loveland to be an enjoyable one.

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2011 Boston Qualifiers as of January, 2011 Men’s Open 3:10 & under Chris Reis David Riddle Grant Scott Brian List Tilahun Abebe Travis Murray Donnie Warner Brian Alessandro Greaham Niemer Colin Meyer Colin Muehlenkamp Eric Bair Zak Lewis Greg Lemmon Andrew Brasse Benjamin Dolan Mark Ragase Tom Heraghty Michael Hoblet Michael Wurzbacher Jason Barhorst Ryan Woolley Nick Inniger Simon Bradley Steven Thieme Roland Molina Brian Selander Adam Hehr Brad Meyer Chris Ferrone Thomas Minner Ryan Clark Chris Barnhill David Holmberg Tyler Geers David Larson Garrett Burnett Adam Hasse Jason Fremder Douglas Higgins Dan Hollingshead Marc Teismann Jake Richards Tyler Cross Evan Bayles Keith Knapp Scott Pagel Dan Lee Jack Eisenlohr Trevor Cessna Mark Hausterman Jason Mellman Miguel Chavez Scott Long Charan Singh Jeremy Perry Matt Akey Michael Hughes Justin Landers Matthew Offerman Rich Haffey Charlie Ehrenfried Jim Wu Andrew Jordan Kyle Fahrenkamp Andy Braunshausen Chip Boertlein Mike Gutekunst Jeremy Behler Jason Harpold Women’s Open Casey Hilmer Corey Randall Rachel Bea Leslie Irvine

2:27 2:28 2:29 2:31 2:32 2:33 2:36 2:39 2:39 2:41 2:42 2:43 2:44 2:46 2:46 2:48 2:50 2:52 2:52 2:53 2:53 2:54 2:55 2:55 2:55 2:55 2:57 2:57 2:57 2:57 2:58 2:58 2:59 2:59 3:00 3:00 3:00 3:02 3:02 3:02 3:02 3:03 3:04 3:04 3:04 3:05 3:06 3:07 3:07 3:07 3:07 3:07 3:07 3:08 3:08 3:08 3:08 3:08 3:08 3:08 3:09 3:09 3:09 3:09 3:09 3:10 3:10 3:10 3:10 3:10

Chicago ‘10 Rocket C ‘10 Boston ‘10 Pig ‘10 Indianapolis ‘10 Boston ‘10 Pig ‘10 Melbourne,FL’10 Indianapolis ‘09 Columbus ‘10 Columbus ‘09 Pig ‘10 Pig ‘10 Melbourne,FL’10 Columbus ‘10 Columbus ‘09 Columbus ‘09 Columbus ‘10 IN Monumental ‘10 Pig ‘10 Pig ‘10 Pig ‘10 Boston ‘10 Pig ‘10 Columbus ‘10 Columbus ‘10 Columbus ‘09 Pig ‘10 Pig ‘10 Pig ‘10 Columbus ‘09 Grand Rapids ‘09 Columbus ‘09 Pig ‘10 Columbus ‘10 Columbus ‘10 IN Monumental ‘10 Pig ‘10 Chicago ‘10 Columbus ‘10 Columbus ‘10 Pig ‘10 Pig ‘10 Chicago ’10 Columbus ‘10 Columbus ‘09 Pig ‘10 Chicago ‘09 Columbus ‘09 Columbus ‘09 Pig ‘10 Pig ‘10 Pig ‘10 Boston ‘10 Columbus ‘09 Pig ‘10 Chicago ‘10 Columbus ‘10 Columbus ‘10 Columbus ‘10 Columbus ‘09 Nashville ‘10 Pig ‘10 Columbus ‘10 Columbus ‘10 Columbus ‘09.

Pig ‘10 Pig’10 IN Monumental ‘10 IN Monumental ‘10

3:40 & under 2:54 2:55 3:02 3:03

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Columbus ‘09 Columbus ‘10 Pig ‘10 Boston ‘10

Carrie Birth Anika Busby Lisa Phillips PJ Ball Julianne Hoekzema Monique Choquette Lindsay Swann Lisa Tecklenburg Shizuko Watanabe Tara Teras Lisa Sand Jennifer Sprague Liz Favret Katherine Lewnard Emily Bello Lisa Andi Katie Gilliam Alessa Velez Jennifer Irwin Laurah Turner Anne Beck Shelby Miller Beth Gettig Heather Stafford Kelli Edelbrock Amanda Nanney Amy Marcotte Jill Flannery Laura Hoguet Annette Bryan Natasha Shinkle Sarah Gorman Melissa Buschmann Alison Park Nichole Poe Amy Taylor-Haas Tiffany Stephens Marissa Gardner Darci Davis Elaine Haverstraw Vpledger Pledger Meaghan Stakelin Kelly Meyer Laura Wagner Kelly Klosterman Myia Miller Chelsea Ferrie Colleen Girten Rae Adams Tricia Banta Kelly Jones Emily Strunk Stephanie Wooduff Jennifer Karulf Elaine Carlier Emilie Larosa Brooke Schmelzle Amanda Hughes Carolyn Menzie Elizabeth Riha Erica Minner Stephanie Frank Beth Friedmann Erin Connelly Jody Gastrich Cara Dorning Krista Stucker Men’s 35-39 Rob Morwood William Hoffman Chris Cavanaugh Michael Sears Richard Dravenstott Aaron Cox Scott Bihl Jeffrey Cohen Clete Mills

3:03 3:03 3:07 3:07 3:08 3:13 3:13 3:14 3:17 3:17 3:19 3:19 3:19 3:23 3:23 3:25 3:26 3:26 3:26 3:27 3:28 3:28 3:28 3:29 3:29 3:29 3:29 3:30 3:30 3:31 3:31 3:32 3:32 3:32 3:33 3:33 3:33 3:34 3:35 3:35 3:35 3:36 3:36 3:36 3:36 3:36 3:37 3:37 3:37 3:37 3:37 3:37 3:37 3:37 3:38 3:38 3:38 3:38 3:38 3:39 3:39 3:39 3:39 3:39 3:39 3:39 3:39

Chicago ‘10 Indianapolis ‘10 Pig ‘10 Pig ‘10 Columbus ‘09 Boston ‘10 Columbus ‘10 Boston ‘10 Columbus ‘09 Pig ‘10 Pig ‘10 Columbus ‘10 Columbus ‘10 Boston ‘10 Boston ‘10 Pig ‘10 Columbus ‘09 Chicago ‘09 Chicago ‘10 Chicago ‘10 Columbus ‘09 Pig ‘10 Pig ‘10 Boston ‘10 Pig ‘10 Columbus ‘10 Columbus ‘10 Columbus ‘09 Bay State ‘10 Boston ‘10 Columbus ‘10 Columbus ‘10 Columbus ‘10 St. Jude’s ‘09 Columbus ‘09 Pig ‘10 Pig ‘10 Indianapolis ‘09 Indianapolis ‘09 Columbus ‘09 Columbus ‘10 Boston ‘10 Pig ‘10 Pig ‘10 Pig ‘10 Columbus ‘10 Boston ‘10 Columbus ‘09 Columbus ‘09 St. Judes ‘09 Pig ‘10 Pig ‘10 Pig ‘10 Columbus ‘10 Columbus ‘09 Columbus ‘09 Pig ‘10 Columbus ‘10 IN Monumental ‘10 Columbus ‘10 Columbus ‘09 Pig ‘10 Pig ‘10 Pig ‘10 Pig ‘10 Pig ‘10 Columbus ‘10

3:15 & under 2:36 2:46 2:48 2:53 2:53 2:54 2:55 2:55 2:56

Pig ‘10 Pig ‘10 Boston ‘10 Columbus ‘09 Columbus ‘10 Pig ‘10 Boston ‘10 Columbus ‘10 Columbus ‘09

Mark Stagney Matt Garrod Michael Riley Ed Baier Kevin Dobson Dean Cook Jeff Kling Joe Newton Joe Pappano Derek Jones Eric Moore Dave Allen Eric Van Laningham Steven Rohrs Jason Wilson Kenji Heilman Jim Murphy Duane Titus Jeffrey Williams Michael Fry Nathan Hall Brian Love Keith Tenoever Adam Coomes Jed Hartings Luke Wiseman

2:5 2:58 2:59 2:59 2:59 3:01 3:01 3:02 3:04 3:06 3:07 3:08 3:08 3:11 3:12 3:12 3:12 3:13 3:14 3:15 3:15 3:15 3:15 3:15 3:15 3:15

Women 35-39

3:45 & under

Heather Backer Tanya Thatcher Kelly Edmondson Kim Noble Kerry Lee Gabrielle McBride Sarah Blackert Jennifer Davis Allison Buecker Jill McGrail Sarah Heffron Toni Schuh Kristin Leggett Erin Lawry Janice Struckhoff Sarah Kessler Angelique Faul Lisa Lewis Kris Zimmerman Molly McElfresh

2:55 2:58 3:05 3:08 3:08 3:13 3:20 3:24 3:27 3:28 3:30 3:33 3:34 3:36 3:37 3:38 3:38 3:41 3:42 3:45

Men 40-44 3:20 & under

Air Force ‘10 Chicago ‘10 Boston ‘10 Columbus ‘10 Columbus ‘10 Boston ‘10 Columbus ‘09 Pig ‘10 Boston ‘10 Columbus ‘09 Columbus ‘10 Columbus ‘09 Columbus ‘10 Columbus ‘10 Columbus ‘09 Boston ‘10 Columbus ‘10 Columbus ‘10 IN Monumental ‘10 Columbus ‘09 Columbus ‘09 Pig ‘10 Pig ‘10 Pig ‘10 Columbus ‘10 Chicago ‘09

Chicago ‘10 Columbus ‘10 Phoenix ‘10 Columbus ‘09 Chicago ‘09 Columbus ‘10 Air Force ‘10 Boston ‘10 Columbus ‘09 Boston ‘10 Boston ‘10 Boston ‘10 St. George ‘09 Pig ‘10 Columbus ‘09 Pig ‘10 Columbus ‘10 Boston ‘10 Columbus ‘10 Last Chance ‘10

Eric Hunziker Tom Cady John Goetz Tim Cantrell Marvin Lopez Brock Hanthorn Brian Gardner Steve Elmlinger George Herren Chris Thorner Troy Embree John Fenton Brian Haigis Andy Kessen Rick Lukin Dave Andrews John Reichard Jon Stockert Women 40-44

3:16 3:17 3:17 3:18 3:18 3:18 3:18 3:18 3:18 3:19 3:19 3:19 3:19 3:20 3:20 3:20 3:20 3:20

Air Force ‘10 Pig ‘10 Pig ‘10 Pig ‘10 Pig ‘10 Philadelphia ‘09 Columbus ‘10 Columbus ‘10 Columbus ‘10 Columbus ‘09 Boston ‘10 Last Chance ‘10 Columbus ‘10 Boston ‘10 Chicago ‘10 Columbus ‘09 Air Force ‘10 Columbus ‘10

3:50 & under

Dianne Griesser Pam Taylor Laurie Davis Jennifer Russo Pam Flegle Kelly Schoenefeld Jenny Anderson Melanie Mizeres Lecia Holley Missy Hardy Vicky Hadley Emma Bracey Linda Elliott Katy Meinhardt Mary Weatherington Mary Hogan Megan Anello Joan Owen Susan Shepherd Karen Robinson Connie Allen Vanessa Malone Aimee Heis Jill Sturm Hellen Scharff Lee Hill Nora Dashley Tana Kirkbride Natalie Weber

3:08 3:18 3:27 3:30 3:36 3:36 3:38 3:39 3:39 3:40 3:40 3:42 3:42 3:43 3:43 3:45 3:46 3:46 3:46 3:47 3:47 3:48 3:48 3:49 3:49 3:49 3:49 3:50 3:50

Indianapolis ‘09 Columbus ‘10 Pig ‘10 Air Force ‘10 Pig ‘10 IN Monumental ‘10 St. George ‘09 Columbus ‘09 Pig ‘10 Indianapolis ‘09 NYC ‘09 Pig ‘10 Columbus ‘10 Columbus ‘09 Columbus ‘09 Columbus ‘10 Boston ‘10 Chicago ‘09 Pig ‘10 Boston ‘10 Columbus ‘09 Boston ‘10 Columbus ‘09 Pig ‘10 Nike ‘10 Indianapolis ‘10 Columbus ‘10 Chicago ‘09 Columbus ‘09

Men 45-49 3:30 & under

Sergey Kostylev T.J. Lentz Chris Panczyk Shaun Pawsat Lee Luiso Rod Sparks Bob Fehrenbach Michael Rioux Jeff Cooley Todd Smith Dan Rebella Patrick Dewine Ken Tegtmeyer Rick Finn Rob Williams Brian Tumlin David Ahlert Howard Miller Steve Torok Bob Jasinski Brian Singstock Jay Brewer William Summay Rob Gould Keith Hall Mark Komanecky Nicholas Ciaccio

2:32 2:34 2:51 2:54 2:56 2:57 2:59 3:00 3:02 3:02 3:03 3:03 3:06 3:07 3:07 3:08 3:09 3:09 3:10 3:11 3:11 3:12 3:14 3:14 3:15 3:16 3:16

Columbus ‘10 Columbus ‘09 Chicago ‘10 Pig ‘10 Columbus ‘10 Pig ‘10 Boston ‘10 Pig ‘10 Columbus ‘09 Pig ‘10 Columbus ‘10 Columbus ‘10 Boston ‘10 Pig ‘10 Columbus ‘10 Boston ‘10 Columbus ‘09 Pig ‘10 Columbus ‘10 Air Force ‘10 IN Monumental ‘10 Pig ‘10 Columbus ‘09 Boston ‘10 Pig ‘10 Boston ‘10 Pig ‘10

Nicholas Seabourne 2:49 Manfred Mauer 3:01 Alan Hicks 3:02 Eric Huey 3:04 Cam Carver 3:09 Jim White 3:16 Kerry Nestor 3:18 Dennis Emerson 3:18 Roger Vance 3:20 Randolph Siler 3:21 Tim Hartlage 3:22 Donnie Gilman 3:22 Rob Butcher 3:24 Cam Carver 3:09 Giessler 3:11 Jim White 3:16 Andy Perrino 3:18 Randolph Siler 3:21 Tim Hartlage 3:22 Jay Krebs 3:25 Steve Hogan 3:25 Tom Laux 3:27 Wayne Bey 3:27 Stacey McConnell 3:28 Bill Anderson 3:28 Iain Hughes 3:28

Pig ‘10 Columbus ‘09 Pig ‘10 Pig ‘10 Huntington ‘09 Tampa ‘10 Boston ‘10 Columbus ‘10 Columbus ‘10 Columbus ‘09 Columbus ‘09 Pig ‘10 Boston ‘10 Huntington ‘0Ken PIG ‘0 Tampa ‘10 Air Force ‘09 Columbus ‘09 Columbus ‘09 Pig ‘10 Columbus ‘10 Columbus ‘09 Columbus ‘10 Boston ‘10 St. George ‘09 IN Monumental ‘10

Douglas Michel Kevin Schweiger Don Childs Andrew Biernat Jeff Raber Tim Lambrechts Todd Obbie Martin Muff Charles Brady Curtis Cornett Brian Rhodes

3:29 3:29 3:29 3:29 3:29 3:29 3:30 3:30 3:30 3:30 3:30

Women 45-49

Jill Peters Maria Siska Lynda Reisenfeld Sandra Taylor Jennifer Summe Leanne Jepson Joanne Nugent Christine Jarrell Ann Gruenbacher Merry Leone Joan Cameron Karen Spade Belinda Wharton Vicki Gundrum Diane Dix Donel Waters Karina Osterday Jennifer Pustinger Elizabeth Hilton Bridget Duggan Gretchen Bumpus Valerie Barbour Aimee Maas Suttan Geiser Kim Robinson Mary Kincaid Susan Groome Susie O’Brian Susan Vogt Akemi Fujinuma

4:00 & under 3:17 3:19 3:24 3:28 3:32 3:32 3:33 3:36 3:44 3:46 3:47 3:47 3:47 3:49 3:50 3:51 3:52 3:52 3:53 3:53 3:53 3:54 3:55 3:55 3:55 3:55 3:57 3:58 3:58 4:00

Men 50-54 3:35 & under

Ron Davis 2:57 TJ Candy 3:02 Kevin Larson 3:07 Joe Brown 3:08 Stephen Chambers 3:13 Bob Orr 3:13 Len Schuster 3:14 Ken Roth 3:18 Steve Southwood 3:19 Bruce Williams 3:19 David Neyer 3:23 Herbert Robinson 3:25 Pat Gish 3:25 Randy Coons 3:29 Tim Coyle 3:29 David Ernst 3:30 Peter McKenna 3:30 Brent Baker 3:32 Tim Wasson 3:33 Paul Heintz 3:34 Robert Brashear 3:34 David Krekeler 3:34 Kevin Byerly 3:34 Dan Fulkerson 3:35

Columbus ‘09 Columbus ‘09 Columbus ‘10 Columbus ‘09 Last Chance ‘10 Columbus ‘10 Columbus ‘09 Columbus ‘09 Indy Monument ‘09 Chicago ‘09 Pig ‘10

Pig ‘10 Columbus ‘10 Boston ‘10 IN Monumental ‘10 Pig ‘10 Columbus ‘10 St. George ‘09 Columbus ‘10 Columbus ‘10 Columbus ‘10 Boston ‘10 Columbus ‘09 Air Force ‘10 Columbus ‘10 Tulsa ‘09 Columbus ‘10 Columbus ‘09 Pig ‘10 CA Intern’l ‘09 Columbus ‘09 Air Force ‘10 NYC ‘10 Boston ‘10 Columbus ‘09 Pig ‘10 Columbus ‘10 Columbus ‘10 Columbus ‘10 Columbus ‘10 Athens,OH ‘10

Kim Theiss Janet Geiger Debbie Brooks

4:05 Pig ‘10 4:05 Pig ‘10 4:05 Air Force ‘10

Men 55-59 3:45 & under

Bruce Jones 3:06 Columbus ‘10 Paul Morgan 3:22 Columbus ‘09 Mike Lies 3:27 Columbus ‘10 John Meckstroth 3:32 Chicago ‘09 Thomas Dankenbring 3:32 Grand Cayman ‘10 Michael Wenning 3:33 Columbus ‘09 Gus Hutto 3:35 Columbus ‘10 Cliff Jennings 3:38 Columbus ‘09 Hal Stewart 3:39 IN Monumental ‘10 Joe Bucalo 3:40 Columbus ‘10 Gary Zumbiel 3:40 Columbus ‘10 Steve Madden 3:42 Pig ‘10 David Conrad 3:43 Last Chance ‘10 Thomas Duckworth 3:44 Columbus ‘09 Greg Lammeier 3:44 Columbus ‘10 Ted Jaspers 3:45 Boston ‘10 Women 55-59

4:15 & under

Jean Schmidt Patricia Messmer Vickie Devine

4:00 Boston ‘10 4:01 Chicago ‘10 4:10 Pig ‘10

Men 60-64 4:00 & under Bill Cambridge 3:42 Columbus ‘09 Dan Aerni 3:49 Boston ‘10 Rodney Thomas 3:51 NYC’09 Michael Glenn 3:53 Columbus ‘10 Jim Glendon 3:54 Columbus ‘09 Dave Hamann 3:56 Columbus ‘09 Othmar Schellenberger 3:57 Phoenix ‘10 Andrew Steckl 3:58 Columbus ‘10 Bob Kroeger 3:59 Air Force ‘10

Women 60-64 4:30 & under Shirley Sampson

4:27 Indianapolis ‘10

Men 65-69 4:15 & under Columbus ‘09 Pig ‘10 Boston ‘10 Wine Glass ‘10 Pig ‘10 Columbus ‘10 Pig ‘10 Chicago ‘09 Boston ‘10 Pig ‘10 Columbus ‘09 Pig ‘10 IN Monumental ‘10 Columbus ‘10 Columbus ‘10 Columbus ‘09 Columbus ‘10 Pig ‘10 Columbus ‘09 Chicago ‘10 Boston ‘10 Pig ‘10 Akron ‘10 Columbus ‘09

Women 50-54

4:05 & under

Cathy Stricker Patti Lucking Kathleen Fussinger Judith Peelman Suzanne Baird

3:42 3:47 3:53 3:54 3:57

Pig ‘10 Columbus ‘10 Columbus ‘10 Pig ‘10 Boston ‘10

Marty Fritzhand

4:05 Boston ‘10

Men 70-74 4:30 & under

Zach Dehaemers 4:13 Richard Roberson 4:13 Tom Cummings 4:26

Men 75-79 4:45 & under

John Anderson 4:13

Indianapolis ‘10 Columbus ‘10 Athens,OH ‘10

Pig ‘10

2011 Rankings

Rankings of Local Runners and Walkers. These rankings come from fall and winter races.

Male Open 1 Eric Finan 2 Chris Reis 3 David Riddle 4 Randall King 5 Brian List 6 Adam Gloyeske 7 Tommy Morgan 8 Graham Campbell 9 TJ Lentz 10 Sergey Kostylev 11 Joey Mueller 12 David Bea 13 Eric Kinman 14 Greaham Niemer 15 Brian Denny 16 Eric Gruenbacher 17 Tilahun Abebe 18 Clete Mills 19 Colin Meyer 20 Jerry Bricking 21 Mike Wurzbacher 22 Ian Anderson 23 Brian Dugan 24 Mark Ragase 25 Greg Lemmon Female Open 1 Shai Birmaher 2 Karen Berling 3 Corey Randall 4 Michele McKinney 5 Heather Backer 6 Kerry Lee 7 Becky Clark 8 Grace Conrad 9 Erin Duke 10 Jocelyn McCauley 11 Susan Nielsen 12 Morgan Powers 13 Christine Wampach 14 Leslie Kraus 15 Carrie Birth 16 Anika Busby 17 Melanie Price 18 Rachel Bea 19 PJ Ball 20 Amy Schoenfeld 21 Jordin Cooper 22 Lisa Andi 23 Amy Sanders 24 Katie Lewnard 25 Anna Moore

11 Mike Wurzbacher 12 Ian Anderson 13 Brian Dugan 14 Greg Lemmon 15 Joe Cox 16 Matt Wurtzler 17 Misha McCormick 18 Peter Curnutte 19 Mark Bayman 20 Jeffrey Schroer Female 24 and Under

Male 30-34 1 Michele McKinney 2 Becky Clark 3 Jocelyn McCauley 4 Morgan Powers 5 Leslie Kraus 6 Amy Schoenfeld 7 Jordin Cooper 8 Amy Sanders 9 Katie Lewnard 10 Julianna Roche 11 Hillary Tipton 12 Alanah Sonntag 13 Ellen Knopf 14 Kelly Meyer 15 Ashley Moore 16 Claire Simpson 17 Viona Zhang 18 Shelby Miller 19 Jill Flannery 20 Katherine Kaletsky Male 25-29 1 Chris Reis 2 David Riddle 3 Brian List 4 Greaham Niemer 5 Colin Muehlenkamp 6 Tom Arnold 7 Marc Teismann 8 Andrew Brasse 9 Ryan Woolley 10 Nathan Clinkenbeard 11 Derrick Butler 12 Brad Bullock 13 Daniel Cuppoletti 14 Chris Davis 15 Zachary Lewis 16 Adam Goodale 17 Bryan Niese 18 Scott Carlisle 19 Josh Masters 20 Brandon Koroly

Male 24 and Under Female 25-29 1 Eric Finan 2 Randall King 3 Adam Gloyeske 4 Tommy Morgan 5 Graham Campbell 6 Joey Mueller 7 Eric Kinman 8 Brian Denny 9 Eric Gruenbacher 10 Colin Meyer

10 Rachel Bea 11 Lisa Andi 12 Anna Moore 13 Cristy Doll 14 Meghan Ward 15 Heather Clark 16 Alessa Velez 17 Liz Favret 18 Jennifer Sprague 19 Amy Marcotte 20 Sara Cullin

1 Shai Birmaher 2 Karen Berling 3 Corey Randall 4 Grace Conrad 5 Erin Duke 6 Christine Wampach 7 Carrie Birth 8 Anika Busby 9 Melanie Price

1 David Bea 2 Tilahun Abebe 3 Mark Ragase 4 Joe Zeinner 5 Dan Peairs 6 David Larson 7 Simon Bradley 8 Harvey Lewis 9 Michael Hoblet 10 Will Fischer 11 Jereme Ransick 12 Joe Cobb 13 Brian Wagers 14 Dan Eagen 15 Roland Molina 16 Matthew Michel 17 Matt Brannan 18 Jerry Medina 19 Brian Marshall 20 Brett Arnold

8 Matt Garrod 9 Mark Stagney 10 Robert Messmer 11 Ron Perry 12 Brandon Cox 13 Kevin Dobson 14 Sean Molony 15 Rob Trapp 16 Mark Jones 17 Albert Kovacic 18 Jed Hartings 19 Kory George 20 Derek Jones

7 Susan Shepherd 8 Susan Tabor 9 Evie Estes 10 Lecia Holley 11 Jenni Knight 12 Kelly Schoenefeld 13 Jennifer Barry 14 Sandi Wethington 15 Missy Holder 16 Jennifer Pierce 17 Deb Herich 18 Mary Hogan 19 Pamela Baker 20 Karen Robinson

Female 35-39 Male 45-49 1 Heather Backer 2 Kerry Lee 3 Kelly Edmondson 4 Kim Noble 5 Sarah Blackert 6 Jen Horenziak 7 Tiffany Whitt 8 Jen Davis 9 Susan Owens 10 Katie Kleeman 11 Sarah Curtsinger 12 Amy Dunlap 13 Laurie Miller 14 Lisa Lewis 15 Natasha Smith 16 Pele Robbins 17 Holly Haemmerle 18 Carol Newton 19 Toni Schuh 20 Darleen Sandoval

Female 30-34

1 Terry Wyatt 2 Jim White 3 Kenneth Wedig 4 Mark Koors 5 Manfred Maurer 6 Todd Barker 7 Pat Albrinck 8 Dana Gruenbacher 9 Andy Jones 10 Cam Carver 11 Donnie Gilman 12 Doug Schneider 13 Mike Absalon 14 Dan Krieger 15 Dave Pierce 16 Andy Jones 17 Richard Goodman 18 Carl Wiers 19 Mark Bardgett 20 Billy Cyr

Male 40-44 1 Susan Nielsen 2 PJ Ball 3 Kristine Durand 4 Gena Bishop 5 Shana Nelson 6 Annette Bryan 7 Abigail Dennis 8 Libbie Schroth 9 Emily Leasure 10 Kristy Grimm 11 Kimberly Ayer 12 Allyson Harding 13 Elizabeth Kuhl 14 Sarah Lutz 15 Jill Whitney 16 Molly Sheehan 17 Joan Kiefer 18 Leah Evans 19 Melissa Stokley 20 Melissa O’Cull

Female 45-49 1 TJ Lentz 2 Sergey Kostylev 3 Jerry Bricking 4 Bob Fehrenbach 5 Phil Helbig 6 Rob Mooth 7 Chris Cavanaugh 8 Michael Ekberg 9 Lee Luiso 10 John Fenton 11 Pete Kwiatkowski 12 Kelly Phillip 13 Jeff Phillips 14 Jay Brewer 15 Tom Rhoades 16 Roderick Sparks 17 Brian Singstock 18 Jeff Cooley 19 Bill Mangus 20 Pat Dewine

Male 35-39 Female 40-44 1 Clete Mills 2 Benjamin Dolan 3 Eric Van Laningham 4 Jeffrey Cohen 5 Aaron Cox 6 Bill Hoffman 7 Jason Heikenfeld

1 Dianne Griesser 2 Larisa Mikhaylova 3 Pam Flegle 4 Trish Hiler 5 Laurie Davis 6 Kristin Miller

1 Amy Hartlage 2 Sandra Taylor 3 Chris Jones 4 Lynda Reisenfeld 5 Gay Hammon 6 Jennifer Summe 7 Beth Swank 8 Connie Vaughn 9 Sophie Speidel 10 Jennifer Russo 11 Mary Kincaid 12 Susan Burwig 13 Linda Daigle 14 Suttan Geiser 15 Lori Lammers 16 Ann Gruenbacher 17 Mary Owensby 18 Dawn Valentine 19 Bethany Heath 20 Melanie Miles

5 Patrick Schultheis 6 Brent Baker 7 Bill Valenzano 8 Andy Perrino 9 Lon Bussell 10 Joe Brown 11 Len Schuster 12 Stephen Chambers 13 Tom Rapp 14 Timothy Meyer 15 Dale Bolser 16 Bob Leibold 17 Jim Whitaker 18 Jay Hissett 19 Michael Sovec 20 Dan Griffin Female 50-54

Male 60-64 1 Pattie Lucking 2 Diane Orzali 3 Janet Geiger 4 Francy Hughes 5 Liz Martini 6 Kathleen Fussinger 7 Pam McClure 8 Deb Bird 9 Rhonda Bohannon 10 Lori Ward 11 Judith Peelman 12 Sandy Myers 13 Janet Christoff 14 Pat Dollard 15 Amy Lamborg 16 Debbie Brooks 17 Franki Brinkmann 18 Carolyn Wright 19 Susan Raftery 20 Connie Haglage

1 Mike Ballinger 2 John Gee 3 Dave Ringshauser 4 Rodney Thomas 5 Jim Glendon 6 Tom Reis 7 David Jones 8 Timothy Schilling 9 Greg Knickel 10 Ken Roark 11 John Schrider 12 Jim Kelley 13 Barry Levine 14 Andy Livingston 15 Robert Fluharty 16 Lawrence Frey 17 Bob Hickey 18 David Lasse 19 Jack Krumpelbeck 20 Andrew Steckl

Male 55-59 Female 60-64 1 Tom Eckel 2 Stephen Stoll 3 Keith Maddox 4 Mike Lies 5 Glen McCann 6 Dave Lenahan 7 Bill Hardy 8 Donald Furlong 9 Dennis Geiger 10 Tom Niehaus 11 Stephen Peelman 12 Joe Zeinner 13 Gary Zumbiel 14 Hal Stewart 15 Ron Knueven 16 Russell McMahon 17 Arry Barnett 18 Jeff Jones 19 Jeff Stupak 20 Binyu Tian

Male 50-54 Female 55-59 1 Dan Bird 2 Mark Tensing 3 TJ Candy 4 Eugene Rutz

4 Sally Wallace 5 Vicki Schroot 6 Mimi Ransick 7 Wendy Kestner 8 Carolyn Waits 9 Fern Ketchum 10 Jean Schmidt 11 Laurie Herman 12 Terri Klapproth 13 Judy Bauer 14 Donna Anderson 15 Kathy Goldschmidt 16 Judi Cesler 17 Jennifer Black 18 Renee Steele 19 Karen Crane 20 Robin Schwalbach

1 Mary Jablonski 2 Sherry Hyden 3 Kathleen Wilkins

1 Kathy Hicks 2 Charla Thomas 3 Jan Tepe 4 Elizabeth Brown 5 Shirley Sampson 6 Mary Beth Price 7 Poppy Hawkins 8 Pat Ciccarella 9 Suzana Poullos 10 Charlotte McBrayer 11 Dianne Janson 12 Sandy Haas 13 Therese Nordmeyer 14 Eileen O’Keefe 15 Cathy Honsaker 16 Marilyn Schenk 17 Mary Ann Mathews 18 Marlene Paulinell 19 Kathy Mosbaugh 20 Nancy Garfinkel

3 Dorthy Carter 4 Vivian Wilson 5 Anne Leung 6 Debbie Lambert 7 Marie McMasters 8 Chalet Jules 9 Colleen Laux 10 Marge Putman 11 Jeannie Johnson 12 Catherine Szymik 13 Lauren Morr 14 Christine Spurlock 15 Anne Ernst 16 Ruth Ann Little 17 Barb Ehler 18 Megan Myers 19 Lisa Reedy 20 Amy Albery 21 Kristine Szymik 22 Sheila Weissborn 23 Connie Helmers 24 Elaine Parulis 25 Sarah Siff Female Walkers 60 and Over 1 Patsy Darling 2 Miriam Jacobs 3 Alice Palmer 4 Patti Dillard 5 Joan Siegel 6 Barbara Whipp 7 Barb Feilhauer 8 Beth Duff 9 Diana Porter 10 Anna Mae Beckett 11 Helen Vattl 12 Kim Koeppe 13 Josie Russo 14 Joanne Ruther 15 Janice Stringer 16 Sue Grau 17 Myrna Findley 18 Janie Fiscus 19 Marsha Reynolds 20 Mary Biedenharn 21 Deanna O’Neill 22 Cynthia Grantz 23 Helen Barker 24 Charlotte Schadler 25 BJ Stegman

16 John Spielmann 17 Matt Michael 18 David Kappesser 19 Joe Bidleman Male Walkers 60 and Over 1 John Fischer 2 Robert Vitz 3 Bill Whipp 4 Jerry Arnold 5 James McGruder 6 Ron Johnson 7 Wilson Palmer 8 Al Miller 9 Paul Mitchell 10 Al Kaled 11 Lee Derhodes 12 Ferdy Grau 13 Jim Bradley 14 Samuel Parks 15 Paul Bloemer 16 Tony Russo 17 Wayne Specht 18 Tom Stegman 19 Dale Beckman 20 Tom Reynolds 21 Anthony Carpinello 22 Bob Nuhn 23 Kenneth Jones 24 Paul Daggett 25 Bob Stoeckle

Male Walkers Under 60

1 Omar Nash 2 Russell McMahon 3 Derek Caney 4 Bill Howard 5 Douglas Tuke 6 Joe Roche 7 Eric Joiner 8 Thomas Pellegrino 9 Roger Nunlist Female Walkers Under 60 10 Mayor Batlon 11 Dom Julian 1 Mary Beth Donelan 12 David Russell 2 Dawn Bittner 13 Donald Stevens 14 Leonard Webb 15 David Hamby

19

Healthy Eating from the Running Spot s ipe

Spot Rec he

Hit t

By Ann Conroy

I hope, like me, you are all celebrating the return of warm weather and sunshine. Summer brings swim parties, picnics and backyard cookouts, all dangerous for those of us who want to remain in racing trim! I am going to offer a couple of really easy recipes. The first is for my famous chicken wings. I may as well not show up at our gatherings if I don’t bring them along! The secret is they are baked, not fried. The second one is a really easy pasta salad. If there is something listed that you don’t care for, leave it out, or better yet, use your imagination and throw something else in. It is impossible to mess up. (Well, don’t add marshmallows or rhubarb, Yuck!)

Ann’s Easy Chicken Wings 2 bags of frozen wing pieces, 3 lbs. each ½ cup of Smart Balance Spread ½ -3/4 cup of Frank’s Red Hot Heat oven to 425. Put frozen wings in a large baking dish or even easier, a disposable aluminum roasting pan. It makes for easy transport and cleanup. Just recycle it!

Roast wings for 1½ hours, pouring off accumulated broth. If I am feeling really Martha Stewart, I wait until the chicken is cooked through and save the broth for another use. The wings need to be stirred a little to brown all sides and prevent sticking. Once the wings are roasted golden, mix the Hot Sauce and Smart Balance in a saucepan, and whisk. Pour over the wings making sure all are coated with sauce. Let them roast another ½ hour turning once or twice. Pile them high and watch them disappear!

Pasta Salad 1 lb. box of whole grain pasta. Choose a fun shape like rotini 1 can of quartered artichoke hearts, drained 1 can diced tomatoes, drained 1 can of dark red kidney beans, rinsed and drained ½ finely diced onion; I use red onions for color 1 chopped red bell pepper 1 or 2 cloves minced garlic ½ cup of black olives, coarsely chopped or whole if you have picky eaters 1 bottle of Newman’s Own Light Italian dressing, or to taste Cook the pasta according to package instructions. Drain. While pasta is still hot pour it over the minced garlic in the bottom of a bowl large enough to hold everything. Mix all the other ingredients and add dressing according to taste.

The pasta will soak up some of the dressing so it may seem dry; just add a little more if this happens. Chill until cold and serve.

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photo

Why Train with Us! We have had thousands of participants join us over the past 10 years for our Training Groups. Many friendships have been formed and our groups have also resulted in many marriages. Here are a few notes we received after this years Flying Pig Training...

“Thank you so much for all you have done!!!! This has been an unbelievable experience and doing it with my daughter was even a bigger blessing. Your coaches, employees and the new friends I have made are all amazing individuals.

Even having walking pneumonia in March and not being allowed as per my doctor to train until mid April, I still accomplished my goal of doing the pig in less than 3 1/2 hours. We did it in 3hrs 15mins. I know I could have done it in less but my daughter, who is 25yrs younger, needed to walk a few times when we should have been running. I took training a little more serious than she did which I think is so funny. :-) But that’s why they call it teamwork we stayed together and finished together. I wouldn’t have changed anything. Your emails have been so encouraging and informative that I have read and printed every one.

This one today by far is my favorite! Again, thank you for all Roncker’s has done and I am definitely continuing!!!!”

Blessings! - Angel Nelson “I am writing to you to share my whole fabulous experience/journey with the Pig Training Program, and to let you know my personal feelings towards the training program. I wasn’t sure how to deliver my heartfelt thanks to you and all the coaches in helping me through not only successfully complete the 2011 Flying Pig Half, but also with a time of 2:15 (for my first ever half marathon).

You have put together an absolutely fabulous group of coaches – Jeff, Joe, Jeanne, Tracy, Paul, Smitty, Hope, Carolyn, etc…(can’t name them all). I hope you can share my message to each of your coaches. Thanks again and I look forward to continuing my journey with you and your group!”

Edwin Tanouye

“YOU ARE AN IRONMAN”

By Joseph Fung Loveland Running Spot Manager and Triathlon/Marathon Coach Why do so many people feel the need to hear these words from race announcer Mike Reilly? Every Ironman race in North America is sold out. Most of them close out within a few hours a full year before race day.

Approximately 2,500 people per race are willing to pay almost $600 to suffer for 8-17 hours. Just to cross the finish line and hear it.

Is it because of the stuff? - the stuff that has “Ironman Finisher” on it. Those two words can be printed or embroidered on hats, shirts, jackets, shorts, pants, hoodies, socks, visors, mugs and cups. Finishing an Ironman is so euphoric it can cause excessive buying. A word of caution: Wear one piece of this apparel at a time. And don’t ever wear apparel from two different races. It’s not cool.

Is it the quest to slay an even bigger dragon? “Go Big or Go Home” is something we love to say to each other. As humans, we want to sail around the world, climb Mt. Everest or surf the North Shore of Oahu. The biggest one-day three-sports endurance event is this 2.4 mile swim, 112 mile bike and full marathon. Everyone starts at 7 a.m. and has 17 hours to finish, as long as you make the swim and bike cut-off times. At midnight, the lights are turned out and the party is over.

To look better in our swimsuit is the American way. To be fit or thin is what Madison Avenue sells. A hit TV show equates obesity with being a loser. We all know the health benefits of training and staying fit. Eating what we want in moderation is a great feeling. Training for an Ironman will burn many calories. Your weight is especially important in cycling and running. The best side-benefit of being Ironman-fit is looking your best. However, looking fit doesn’t mean you’ll cross the finish line first.

“It’s the Shoes”…remember Spike Lee’s commercial for Air Jordan’s? In triathlon, we can justify spending money to drop a few seconds or a fraction of an ounce on speedsuits, wetsuits, shoes, Skins and--the most important piece of equipment--the tri bike. The bike needs to transport you through the longest part of the race—the 112 miles against Mother Nature. Can you cheat the wind and the earth’s gravitational pull with money? Yes, but not by as much as most would think. The consumer side of this quest is not a “why”, but a “how to get to the why”. Just remember, it’s still your engine working to get you to the finish line so you can hear those words.

The feeling you get from an Ironman is not just in the words. It’s always difficult to describe, but great to have. Only you can give it to yourself. Some people call it selfesteem. It’s knowing that you have the will to put your mind and body to the test. Finishing an epic task of time and energy for a singular goal is in the journey. It’s filled with good times and bad. Enduring it will define you in a small way. It can come in pretty handy wherever your life takes you.

“You are an Ironman.” Does it matter? I know it feels great from the first time you hear those words to the last time. So get to the pool, on the bike and in your shoes— its well worth the time and effort. Don’t let it consume you. Balance it as just one part of your life and find ways to include your family and friends. And most of all— enjoy it.

21

Wasson Way Trail Project

By Jay Andress A 6.5-mile bike and pedestrian trail is proposed for Norwood, Hyde Park, Oakley, Mt. Lookout, Fairfax and Mariemont. A group of volunteers is working on converting the unused railroad tracks that go from Montgomery Road, adjacent to Xavier University, all the way to the Little Miami Bike Trail in Newtown.

It would give approximately 100,000 residents immediate and safe access to recreation, exercise and bike transportation.

The business corridor along Wasson Road could cater to users of the trail and develop similar to the Loveland Business District that surrounds the Little Miami Bike Trail.

It would provide runners and walkers a quiet environment removed from the noise, traffic and pollution of roads. The trail crosses several trestles, one in Ault Park and another above Red Bank Road, before running north along the Little Miami River.

The Wasson Way Project, the temporary name chosen by the group, has received the strong support of the Hyde Park, Oakley and Mt. Lookout Community Councils. They have also met with officials of Xavier University, City of Cincinnati’s Department of Transportation and Engineering, Vice-Mayor Roxanne Qualls, Councilman Wayne Lippert and testified before the Quality of Life Committee, headed by Councilwoman Laure Quinlivan. Bike groups, Queen City Bike and Cincinnati Cycle Club have also expressed strong support for the trail.

Besides the support of organized groups there is broad based residential support.

The Wasson Way Project volunteers have been going door-to-door in the neighborhoods near the unused tracks talking to neighbors. Julie Andress, one of the original volunteers, said, “We were concerned about opposition to the trail, similar to the problems the Little Miami Bike Trail had in Terrace Park, where

the neighborhood opposed the trail for many years. But the positive responses everywhere we have gone in the City has been overwhelming. Out of the hundreds of people we have met, I don’t think we have had one person against the idea. One person even said that she was thinking about moving out of the City, but “ having the bike trail in her backyard would change her mind 100%.”

Lindsey Felder, another volunteer, has organized approximately 300 residents near Withrow High School to support the project.

Some of the major points of access would be Xavier University at Montgomery Road, Dana Avenue, Withrow High School, Madison Road near the Rookwood Shopping Centers, Wasson Road, Paxton Road near Hyde Park Shopping Center, Marburg Avenue, Erie Avenue, Ault Park, Red Bank Road, Wooster Pike and the Little Miami Bike Trail.

Despite going through a busy urban area, most parts of the trail would be uninterrupted. From Paxton Road in Hyde Park, the trail would not stop for 82 miles (4 miles as the Wasson Way Project and 78 miles as the Little Miami Bike Trail).

Don Mills, another one of the original volunteers, says, “The trestles in Ault Park and above Red Bank Road are amazing.

Sitting in the middle of the woods in Ault Park is this beautiful trestle. Riding over it on a bike or running would be a memorable experience.”

Despite the enthusiastic beginning the project has many challenges. There will be negotiations with the railroad, development of a safe bike, pedestrian and traffic system for the Wasson Road area, engineering studies of the trestles, funding campaigns and construction. Volunteers and others are encouraged to register their support or become active in the project by going to Facebook.com/ wassonwayproject. Also contact the group at wassonwayproject@gmail.com.

Summer Feet 22

Cross-Training Without Equipment

Register Online Now www.runningspot.com When: Saturday, July 23 Time: 11:00am to 12:30pm Location: O’Bryonville Running Spot Cost: $20 Session limited to 25 participants • Dress to exercicse!

How many times have you heard the phrase, “Runners and walkers should crosstrain to prevent injury?” Sure, we’ve all heard it, but what are we really supposed to do?

This one-session class is designed for the runner or walker who needs strength and core training to balance out their endurance sport. This workshop will teach endurance athletes a full body exercise routine that they can do at home, in gym or while traveling. The actual “take-home” routine will be practiced during the session to ensure clarity of the program.

Through participation in this 1.5 hour class, the participant will: • Receive a full body cross-training workout which can be performed most anywhere without equipment • Gain a better understanding of the difference types of cross-training options.

• Learn modifications to the cross-training “take-home” routine.

• Receive clear feedback from instructor on proper form and technique.

Instructor is Lisa Coors, Owner of Coors Core Fitness. Lisa is a national presenter in the fitness industry with expertise in Injury/Prevention, PostRehabilitation and Conditioning for athletes of all ages.

Questions - Mike Wiggins 513-686-0095 or Lisa Coors at 513-476-7151

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Black Squirrel ad

ASK THE EXPERTS A Forum for Runners and Walkers

Date: Saturday, July 16 Time: 11:00am to 12:30pm Location: Bob Roncker’s Running Spot Fee: No Charge, but you must register online on our website at www. runningspot.com Limit: 50 attendees Questions call Mike Wiggins at 513-686-0095.

Register on line now at www.runningspot.com

It’s said that an expert is someone traveling 50 or more miles to give a presentation. At Bob Roncker’s Running Spot, we need not go that distance. An outstanding group of local experts exists with knowledge and experiences to provide answers to your questions. The panel consists of Bob Roncker, Owner of the Running Spot, Lisa Coors, Owner of Coors Core Fitness, Randy Cox, Coach/Personal Consultant, Joanne Nugent, Registered Dietician, Personal Trainer and Jeff TaylorHaas, Physical Therapist at Cincinnati Children’s Medical Center.

Mike Wiggins, Running Spot Director of Medical Development will moderate. At many sessions you can’t ask questions pertaining to you.

This free intimate gathering, limited to 50 attendees, deals exclusively with YOUR questions: Panel’s areas of expertise: • injury prevention • post-rehabilitation • training and recovery • proper stretching • cross training ideas • nutrition and hydration • shoes, clothing and accessories • running form • exercises for different problem areas (tight hamstrings, tight IT bands, weak core muscles, etc.)

List your question(s) at registration. We will consolidate them in order to answer the most frequently asked questions .

We also want to allow time for additional questions arising from panel member responses.

Register online at www.runningspot.com The Medical Professionals participating each week can be found on our website home page, in the section titled Health Resources, or in the monthly calendar by date.

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Free Injury/Health Clinics Relieve Sore Feet • Heels • Knees • Hips • Massage • Improve Your Nutrition & More

When & Where First & Third Thursday of each month - O’Bryonville • 5:30p.m.-7:00p.m.

Bob Roncker’s Running Spot • 1993 Madison Rd. Cincinnati, OH 45208 Second Thursday of each month two locations: Bob Roncker’s Running Spot • 267 East Sharon Rd. Glendale, OH 45246 • 5:30p.m.-7:00p.m.

St. Elizabeth Sports Medicine (in conjunction with Bob Roncker’s Running Spot in Newport) 5:00p.m.-6:30p.m. • 830 Thomas More Parkway, Suite 101, Edgewood, KY 41017 Fourth Thursday of each month - Glendale 5:30p.m.-7:00p.m.

Bob Roncker’s Running Spot • 267 East Sharon Rd. Glendale, OH 45246 • 5:30p.m.-7:00p.m.