13 june spotlite by Kathy Penote

Running Spot Activities By Bob Roncker Like a chameleon, running and walking can change its complexion as venues and time of year vary. One mission of Bob Roncker’s Running Spot is to motivate people to move more frequently. We help make this happen by providing interesting opportunities for you to run or walk throughout the year. Some of our activities are exclusively for runners, others just for walkers, and some include both. Read what we have to offer; I suspect you will find something appealing to you. Go ahead, try something new. We look forward to being there with you. Running Spot Dirt Days Trail Race Series When: Monthly: March through September Where: Various sites What: The Running Spot Dirt Days Trail Series links nine different events over seven dates. We have short races, long races and even a night run. Check the Running Spot web calendar and www.runningtime.net for complete information. Asics shoes and Swiftwick socks help support this series.Upcoming 2013 Running Spot Dirt Days Trail Races • East Fork Lake Backpack Runs; July 14; 9:00 a.m.; Sunday; 5.6 and 10.8 mile Trail Runs; East Fork State Park • Powder Keg Trail Run; August 24; Saturday; 9:00 a.m.; 5k Trail Run; Kings Mills • Glenwood Gardens Night Run; September 14; Saturday; 9:00 p.m.; 5k Trail Run; Glenwood Gardens Training Groups When: Year round Where: At each store location (depending on which training group you choose) and at a variety of other sites throughout the Greater Cincinnati Northern Kentucky area. What: We have a program for you, whether you are a rank beginner wishing to start an exercise walking or running plan (Sit to Fit) or if you wish to qualify for the Boston Marathon or participate in the Flying Pig. You will receive coaching assistance, plenty of perks, and the camaraderie of being with like-minded individuals. Go to www.runningspot.com for more information. Asics, Brooks, Nike, New Balance, St. Elizabeth, TriHealth and Feetures help us with the various training groups. Upcoming Training Groups Fall Marathon and Half Marathon, Sit to Fit, Race for The Cure and Thanksgiving Day Race

Loveland 5k Run/Walks When: Each Wednesday between Memorial and Labor Days. May 30 will be the initial date. Start time is 6:30 p.m. Where: Runners and walkers congregate on the Little Miami Scenic Trail just south of our Loveland store. What: It consists of an out and back 5k jaunt on the beautiful and scenic trail which follows the Little Miami River. Register beforehand to be eligible for free awards provided by adidas, a long time partner of this series. Following the 5k, there is a potluck dinner the last Wednesday of the months of June, July, and August. Participants provide food and desserts. The Running Spot grills the meat and provides beverages. This is a free event. Adidas helps us with this series. Don Wahle Track and Field Games When: Six consecutive Monday evenings, starting at 6:30. They begin June 3 and carry through to July 8. Where: Withrow High School Stadium What: This is a free all-comers summer track and field series. Assorted track and field events are open to individuals of all ages and abilities. This series is named on behalf of Don Wahle. Don and friends began this series in the early 1960s. Don continued hosting the meets for many years. Health/Injury Clinics When: 5:30-7:00 on the 1st and 3rd Thursday evenings at O’Bryonville and the 2nd and 4th

The Runner’s Spotlite is published by Bob Roncker’s Running Spot.

Contributors Bonnie Bayer Joe Brinkmann Ann Conroy Kent Friel Cliff Jennings Martha Nash Kathy Penote Chris Reis Bob Roncker Mary Ann Roncker Rod Thomas Marc Tiesmann Riley Vollmer 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 - Friday • 10 a.m. - 7p.m. Saturday • 10 a.m. - 4:30 p.m. Sunday • 12 p.m. - 4p.m.

Thursdays of the month at our Glendale store. In Edgewood, we offer a clinic on the 2nd Wednesday of each month from 5:00-6:30. Where: The O’Bryonville and Glendale Running Spots and the St. Elizabeth Sports Medicine facility in Edgewood. What: A variety of health professionals are available for a free service. You choose who you wish to see by registering online. For information, go to www.runningspot.com/Scheduler.php. Smooth Running When: Sessions occur at various times each month. Dates and times are posted on our website. Where: The museum area of the O’Bryonville Running Spot What: Smooth Running includes an overview of elements leading to improved running or walking form. Participants will see slow motion videos taken while they walk or run. www.runningspot.com/smooth_running.phpRunning Spot Nordic Walking When: Every Sunday morning at 7:50 a.m. Where: Locations vary each week. Check the Running Spot calendar for details. www.runningspot.com/ShowCalendar.php What: Nordic walking is a cross between Nordic (cross-country) skiing and fitness walking. Nordic walkers use specially designed Nordic walking poles to exercise all the upper body muscles as they walk. Not only do you get Steps, you get Reps. The pace is gentle. This form of exercise is enjoyable and it provides a total body workout as it uses more muscle groups than ordinary walking. It tones the entire upper body, burns more calories and significantly increases the aerobic benefits of walking. It is an excellent form of cross training for runners, walkers, and other exercise enthusiasts. Nordic walking poles are not required to participate, but they are recommended. Nordic walking lessons are given at 7:45 a.m. each week prior to the actual walk. Loaner walking poles are available. The walks last a little over an hour. Roz Schloss is the contact person and she can be reached at rschloss@fuse.net. We walk in all kinds of weather, but in the rare case that it seems too dangerous (tornado, ice, lightning) an email will sent out to the Nordic walking list. Walking for Speed Walkers When: Every Thursday evening at 6:30 p.m. sharp Where: Running Spot in Glendale What: This is for walkers who like to move at a brisk pace. Anyone interested in improving his or her walking speed is welcome. The group goes for about five miles.

Meeting and Living With (Briefly) The Tarahumara Indians (of “Born to Run” fame) from Copper Canyon By Bob Roncker For nearly a quarter of a century my bucket list has contained a desire to visit Copper Canyon (Barrancas del Cobre) in northern Mexico. These seven canyons are deeper and wider than the U.S. Grand Canyon. Within and near the environs of the canyons live 70,000-100,000 indigenous Tarahumara Indians. Because of the remoteness of their villages, little has changed over the years. Their culture revolves around distance running and their endurance exploits are legendary. I recall first reading about them over twenty years ago. They ran in some western U.S. ultra trail races at that time and did quite well. Seldom, if ever, have they ventured back into our country to race. Among their activities is a wooden ball game, popular in the Sierra Madres, called rarajipari. This pastime, which consists of kicking and running with the ball, is contested between separate villages. It may go on for 10-30 hours and heavy betting takes place on the outcome of the competition. They may not use their hands to maneuver the ball. The barefoot running Tarahumara’s notoriety rose due to the popular book “Born to Run.” Arnolfo Quimare, a prominent figure in “Born to Run,” was the winner of the Caballo Blanco Ultra, a race of 80 kilometers (roughly 50 miles), the year the book was written. Scott Jurek, the U.S.A.’s top ultra runner, was second. In “Born to Run,” the canyon country and challenges of the race are well documented, however, I have been told that the difficulty of the terrain is actually understated. This past December I was at The Running Event, a conference and expo for running specialty stores, in Austin, Texas. While there, I met Dave Hensleigh, an individual who, with his wife Debbie, is involved with the running Tarahumara Indians. They established a not for profit which focuses on providing direct and sustainable aid, education and training for the people living in this rural drought

stricken area of Mexico. We discussed the possibility of some of the Tarahumara participating in the Flying Pig. As a result of our talks, two of their top runners, Arnolfo Quimare and Miguel Lara, ran in all the Flying Pig Marathon weekend events. Since 26.2 miles is short by their standards, they chose to participate in the Friday evening mile, Saturday’s 8:00 a.m.10K, the 10:00 a.m. 5k, and they concluded with the 6:30 a.m. full Marathon on Sunday morning. Was that a 5-way? Mary Ann and I helped with their flight, their first one ever, from El Paso. We met them at CVG on Wednesday afternoon. Although one goal for the visit was for this to be a learning experience for them it certainly was going to be an equally meaningful time for me. Even though only 10 years separated Arnolfo (32) and Miguel (22), one of my first impressions of them was the apparent generational difference that existed between the two. Arnolfo wore his traditional indigenous garb, including sandals that have tread carved from an automobile tire, while the younger Miguel had tees, baseball caps and shoes. Arnolfo, Miguel, Gustavo, who spoke excellent English (and French) and served as the interpreter since the runners spoke only their indigenous tongue and Spanish, Dave, and in a couple of days, his wife, Debbie were to be guests at our home. Mary Ann and I wanted their visit to be an enjoyable one, one that reflected well on gringos. I can get by with my Spanish, I spent a summer in Colombia nearly 50 years ago, but I learned little from Arnolfo and Miguel because they spoke very infrequently. Gustavo pointed out that they are a very quiet and reserved people. I am sure the whole experience of coming to our foreign land was somewhat overwhelming. They spent much of Thursday at our O’Bryonville store. Miguel, Arnolfo, and Gustavo patiently met, signed books, and posed for photos with a lot of people who came during the day to meet them. Arnolfo and Miguel took a break from the store during the afternoon and visited Owl’s Nest Park, which is across the street from our store. They seemed very intrigued with the playground slide. I suspect this was the first time they ever encountered such an object. I was impressed with the accuracy and ease that Miguel demonstrated as he used his feet to flip a wooden ball, which is what they use during their games of rarajapari.

It was good to see all the people who had a real interest in meeting these young men from a strange land. Gustavo answered all the questions that came their way. A concern of mine was that we did not want this to come across as simply displaying them. We hoped this would be an opportunity for different cultures to meet and learn from one another. As mentioned earlier, they seem a bit shy but I sensed a real dignity about them. It was a long day and they handled (suffered) it all quite well. As the store’s closing time neared, after most everyone had departed, Dave expressed some concerns to me. He said that the sandals, due to running on pavement, were creating some friction on Arnolfo’s feet. Keep in mind, he is capable of going 100 miles, but virtually all of it has been on trails or dirt. Pavement is another new element for him. They asked if I might fit him for a pair of shoes. I was told that one reason he did not wear shoes (Miguel does wear shoes) was that his feet were so wide, possibly from the number of miles that he has on them. They were unable to find stores with shoes wide enough for him. This was possibly the fitting challenge of my career. Here I am, potentially weaning someone, an individual famous enough that he and others have caused many people to reconsider the type of footwear that they want on, or off, their feet, away from something he has done for years. Or, I could be the cause of creating blisters, bunions, and who knows what to someone who has run, apparently without trauma to his feet, for many years. As a result, I could become famous – or infamous. First, I looked at and measured his feet. Obviously, they are very calloused, but they appeared quite healthy. Nine was the length indicated by the Brannock device. We had shoes wide and long enough, but when I asked him, which felt better, he said the 9.5. Our communicating was somewhat limited. Could it be that he would always opt for the larger sizes because any shoe would feel constricting, since he has been accustomed to wearing sandals all his life?

Although he and I both liked the fit of the shoes he chose, I was concerned about potential negative side effects. What would happen if he converted from a life of wearing sandals, with no lift in the heel, to a shoe with a nice soft substantial built up heel? I did not like the outcomes from that new combination. Next, I thought I would try one of our newer brands, Altra, on his feet. They have zero drop (no built up heel) and they have a very wide forefoot area. Unfortunately they only come in D (medium) width for men. The 9.5 seemed to offer enough room and fit well. Case solved. Right? Wrong! Here is a guy who will be on his feet running for hours at a time. Feet swell up. I thought he needed more space. We tried on a 10. I wasn’t totally comfortable with this length (there was a lot of room in front of the toes, but when queried, Arnolfo said he preferred the 10 to the 9.5. The customer is right, so that is what he took outside to test. Tracey Outlaw remained very involved during the entire fitting process and he was gracious enough to pay for the pair that Arnolfo wanted. Friday was spent at the Flying Pig Expo. Many people came to chat and pose with our guests at their booth. The expo was another new experience for these visitors. Later that evening, after being on their feet all day, Mary Ann, Arnolfo, and Miguel boarded a shuttle bus to go to the starting point of the Little Kings Mile, a short distance south of Liberty Avenue. This, the first of four races over three days, was a new distance for them (as were all the others too). At the start area, near the old Grammer’s Restaurant parking lot, while other contestants did various forms of warming up to prepare for the race, Miguel and Arnolfo stoically stood still as they awaited the start of their particular heat. The mile, a first time event for the Flying Pig Weekend, came straight south down Main Street from the Over-the-Rhine area to Great American Ball Park. Miguel completed the distance in 5:14 with Arnolfo arriving in 5:29. That evening we learned that hard-boiled eggs serve as their pre-race meal of

choice. During long events back home, the eggs are also consumed during the race. I hope they never saw the movie, “Cool Hand Luke.” The 10k started at 8:00 a.m. Arnolfo finished it in 36:47 and Miguel’s time was 37:13. During the Friday night mile, Arnolfo ran in his sandals, but he tried on and wore his new Altra running shoes during the remaining three weekend races. Their times for the 10:00 a.m. 5k were Miguel (18:16) and Arnolfo (18:53). After completing the two morning races, they returned to the Expo to greet well wishers and sign copies of “Born to Run.” It was a long day and we wanted to allow them to rest up for Sunday’s Flying Pig Marathon. We awakened for the marathon early Sunday morning. I was a little apprehensive as to whether we would make it to the starting line by 6:30, but I didn’t want to transfer my anxiety to them. There was no need to worry. At no time did they seem concerned. The plan was for them to remain with the 3:05 pace group, led by Harvey Lewis and Marc Teismann. At the 20-mile mark, if they felt good, they were to take off in this, their first ever 26.2 miles marathon. Five miles into the race on 7 I saw Miguel WAY ahead of the 3:05 pace group. Arnolfo came by shortly thereafter with the 1:30 half-marathon pacing group led by Jeff Branhan. He too found it difficult to hold back. Pacing is probably as foreign to them as it is with many other people in the marathon. th

Each of the runners’ times tailed off dramatically during the second half of the marathon. Miguel’s final marathon time was 3:06:00 and Arnolfo completed the distance in 3:14:33. Afterwards, near the Running Spot tent along the serpentine wall, with a beer in hand while sitting in the rain, they looked bedraggled. However, both impressed me with their performances, as they placed 3rd and 4th among the 4-way participants. Top 4 Mile Harvey Lewis 4:52 Lee Sekinger Miguel Lara 5:14 Arnolfo Quimare 5:29

5k 17:34 18:58 18:16 18:53

10k 36:47 37:58 37:13 36:47

Marathon 3:04:46 3:04:22 3:06:00 3:14:33

Four-Way 3:59:07 4:01:18 4:01:29 4:10:13

If you factor in everything that was new to them, the long trip, and the amount of time they spent on their feet during the Expo, you can conclude that they are the real deal. In the beginning of this narrative I expressed my interest in visiting the Copper Canyon and the Tarahumara. Fortunately Mary Ann and I are now going to realize this dream this coming September. Dave Hensleigh has designed a trip that we are eagerly anticipating. If you are interested, you are welcome to join us. The dates are September 21-29. See the next column for more details.

Copper Canyon Running Tour with Bob Roncker’s Running Spot… Visit the Land of the Barefoot Running Tarahumara in Copper Canyon, Mexico! Many people got to meet and run with two of the Tarahumara runners from Copper Canyon during this year’s Flying Pig Marathon. Now you can travel to their homeland. Bob Roncker’s Running Spot is hosting a nine-day trip to the majestic Copper Canyon September 21-29, 2013. This will be a trip suited for both runners and non-runners and there will even be an option for serious runners. The fall is a lovely time to experience this vast canyon land and you will get a full dose of the world-renowned train, the local foods, and the Tarahumara culture. What is Copper Canyon? At the foot of the Chihuahua Desert sprawl the Sierra Madres and a set of seven canyon systems known as Copper Canyon. Deeper and bigger than the U.S. Grand Canyon, they are home to Noteño food known for its heartiness, local vegetables and meats and cheeses, the Tarahumara- some 70,000-100,000 of them and their ancient culture, the train (CHEPE) which took 100 years to complete and includes 86 tunnels and 37 bridges as it winds toward the Sea of Cortez. Also the Mennonite areas with the vast apple orchards and world famous cheeses, Mata Ortiz pottery and the Paquime ruins around Casas Grandes to the north, huge views and vistas with many trails, the new gondola and zip line- an amazing seven stage system that stretches high above the canyons and the gracious Chihuahua hospitality everywhere What kind of trip is this? Your trip host is Dave Hensleigh and his team of experts at Authentic Copper Canyon. The group will be small and the itinerary will be relaxed and flexiblea travel style they have used for years in Copper Canyon. There will be options for side trips and activities including hiking and running. All evenings will be in hotels or lodges with private rooms and baths, and some of the best food you have ever eaten. Both runners and non-runners will enjoy this trip and there will be options along the way for all kinds of interests. www.visitmexico.com/en/copper-canyon How do I get more information regarding the trip and possibly register? You can see the full itinerary for more details by contacting Dave through at davehensleigh@gmail.com or phone 217.369.9897. This fall my bucket will become a little bit fuller. How about yours?

Joe’s Shoe Review

New Balance 880-3 (cushioned neutral) – This entry into the neutral cushioned category may, by most accounts, be considered a more durable option than most, as well as very accommodating to those wearing orthotics. This is New Balance’s third version of their 880 series and is a Running Specialty exclusive.

By Joe Brinkmann Just in time for your summer training are a bunch of new offerings from some of the top running shoe companies on the planet. All of the top vendors – Brooks, Asics, Saucony, New Balance, Mizuno, Nike and Adidas – unveil some of the new intros at this time of year and this year is certainly no different. Unfortunately, I cannot possibly cover each one, but here are a few that I think deserve special mention.

Brooks Glycerin 11

Neutral Cushioned Category Brooks Glycerin 11 (high-cushioned neutral) – Arriving in June, this is an excellent update to the continually improving Glycerin model by Brooks. Some key features include improved DNAcushioning and more midsole and outsole material in the arch area, which makes for a smoother heelto-toe transition. Those currently wearing the Asics Nimbus and Saucony Triumph models should consider. Brooks Ghost 6 (cushioned neutral) – Good, Bad or Otherwise, this model will have very little change in 2013 compared to its predecessor… which I think many would say is a good thing! Brooks’ #1 cushioned neutral entry has solidified its position among the top 2-3 in this class, with a very nice level of cushioning and flexibility which makes this a smooth-riding shoe with a terrific first feel. Saucony Ride 6 (cushioned neutral) – This is Saucony’s new update to an already very solidly performing shoe. Simple improvements make this the lightest Ride model ever, that PowerGrid has replaced ProGrid and that its forefoot flexibility has been greatly improved. Remaining at an 8mm offset, this shoe is quickly starting to challenge the Top 2-3 in this category.

Brooks Ghost 6

Nike Pegasus 30 (cushioned neutral) – With only a few subtle changes to the upper construction, traditional Pegasus wearers should feel right at home with the latest update to this extremely popular shoe. Great first feel!

Mizuno Sayonara

Mizuno Sayonara (lightweight) – With the departure of the Wave Precision comes Mizuno’s Wave Sayonara…an incredibly light (8.1 oz) trainer built on a track-like last with a performance fit. It also boasts Mizuno’s new U4ic midsole material that is 30% lighter than their previous AP+ material. If you like light, this could be a great shoe for you! Asics 3000

Stability Category

Saucony Ride 6

New Balance 880-3

Nike Pegasus 30

Asics 3000 (high-cushioned stability) – Though not a new intro in the Asics lineup, it is a new stability option for us at the Running Spot. The 3000 is a very attractive stability option offering a bit more stability and cushion than the 2000 series along with a bit softer price tag than the Asics Kayano 19.

Adidas Sequence 6

Adidas Sequence 6 (stability) – A reduction in weight along with a smoother transitional midsole make this new update from Adidas a very attractive option in this highly competitive category. Improved grip on wet or dry roads is also an enhanced feature. Saucony Omni 11 (stability) – Coming in at almost 2 oz. lighter, the Omni 11 should feel more flexible and closer to the ground that its previous offerings. Now at an 8mm offset, this mainstay in the Saucony lineup should feel vastly improved over the past few generations.

Saucony Omni 11

Ultra What? By Marc Teismann, Newport So why are more people going longer than 26.2 now? Is it that they are growing tired of the usual marathon hoopla? Maybe the marathon isn’t long enough anymore? Are people attracted to the concept of pushing their body even further than they think is possible? Honestly, I guess there is no correct answer to this question, but I can definitely say that there has been a great increase in the number of runners entering Ultra races lately. Obviously, since I am not an “expert” on Ultras, having only have done a handful of them; I cannot give you the correct answer. BUT I can try to shine some light on why more people are signing up for these “suffer fests!” The only reason I entered for my first 50 miler was because I thought the marathon was too far! My first two marathons ended with me blowing up around mile 21. Most of you think tanking around mile 21 is the norm. But to me, I didn’t like it! In my mind, the only way to rid that thought was to go longer. Now I realize most, OK damn near all, runners wouldn’t choose to do an Ultra because of this. But I thought that if I went 50, there is no way that 26.2 would get into my head.

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presents a challenge. They want to go further in order to see what their body can handle. It’s almost, in a sense, like body mutilation. People like to feel pain! Its real and its raw! If you feel pain, then you know you’re alive! Can we push our body to a breaking down point and then suffer just long enough to where that feeling can’t get any worse? That is the time when it seems as if your body transforms that pain into adrenaline, and, out of nowhere, you feel just fine! It’s a feeling we can’t really explain in words, but when it hits you, you know it. Some people do Ultras due to where they are held - OUTSIDE ON TRAILS! Before races, you can find a whole bunch of runners at the nearest campgrounds setting up their tents, cooking their own food over a fire, and sipping on some suds - a real laid back atmosphere. My girlfriend’s response to her first trail Ultra experience was that it looked like a bunch of homeless hippies running around! I whole-heartedly agree with her, AND I enjoy being part of those hippies! Running outside in the woods gives you a sense of freedom…just you and the dirt! And for the SPECIAL few that can run fast, there are now some races that offer money as prizes. For most of us non-elites, we won’t even get a sniff of that cash. Some big sponsors are dropping some dough now to develop the competition. For years Ultras were considered “Pure.” We did them for the love of running. Now, more and more fast roadrunners are coming over to trails to compete for the bucks. I don’t want that to come off as a bad thing because it’s pretty cool seeing course records broken every year!

And I have to say; I enjoyed my whole experience during my first Ultra! Well, all of it except the last 2.5 miles. They incorrectly told me only  two miles, when in reality over twice that distance, remained to the finish from the last aid station! Ha-ha-ha, I remember this well whenever I think about it. An  extra 2.5 miles is not that far except when it’s after 47 miles; then it SUCKS! But after all was said and done, I WAS HOOKED!

Obviously, there are many more reasons why people choose these awesome races! These are just some that I wanted to share. But, whatever your motive, just remember to have fun and laugh often! I say that because, when you find yourself deep in the middle of the woods and your legs start to shake and tremble, you will soon feel better!

I think a lot of runners choose Ultras because the marathon distance no longer

If you find yourself a little intrigued about Ultras and don’t know where to start, feel free to email me Tieflie81@gmail.com.

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A Runner Reborn

it poured and I ran the whole time with a stupid grin on my face! I am sure that my neighbors thought I had lost my mind, but I knew I had really found it again.

By Ann Conroy, O’Bryonville

Have I learned any lessons in my hiatus? Yes! I am not invincible. When it hurts, stop! We can all benefit from listening to our bodies, something I never did before. I only run three days a week, and have not ventured beyond seven miles. I am not sure I will. Someday, I may have to completely give up running, but for now, I am thrilled to say, ” I am a RUNNER!”

I have been an employee of The Running Spot for nearly four years and, including other stores, have been in the business for 10 years. As many of you may recall, my running days were ended by extensive foot surgery to repair bunions and arthritis in my feet. Many years and a lot of miles on genetically challenged feet took their toll. I thought I was resigned to not running anymore. In 2012, I couldn’t bear to watch Boston on TV or participate in the Pig in any fashion. It was just too painful. When I got off crutches and into normal shoes after my second surgery, I continued using the rowing machine and the elliptical, but I noticed myself “trotting” to the stock room to get shoes. While walking my dogs everyday, I started putting in small bursts of jogging to keep up with them. A little thought, that said “maybe,” popped up in the back of my mind. I got a little more daring. One day, in late August last year, I decided to trot around the block. It was just 1/2-mile, but nothing hurt. The gifted surgeon who operated on my feet, Robert Raines, participates in our health/injury clinics at the store. I made an appointment to see him in September. I asked him if it would be OK to give running a try. Bearing in mind the fact that my big toe is fused on my left foot, he said, “ I don’t know how you can but it’s OK to try.” That was all the encouragement I needed. Nothing crazy, I was only going to run two or three miles a couple of times per week. I was very slow. No pain, but no toe off in the left foot. My stride is awkward, but I gradually added mileage until I felt like I could sign up for The Thanksgiving Day Race. When I crossed the finish line in a blazing 65 minutes, I sat on the curb and cried like a baby. What an amazing feeling to be with my family and all my runner friends doing what I love! I discovered that titanium plates and screws are not compatible with cold, so during frigid months my running was limited to indoor runs around the track at my gym - 9.3 laps to a mile. Until it warmed up enough to be outside again, I stayed inside, had great music and watched a bunch of guys play basketball. I just ran the Flying Pig weekend 10k and finished in 53:12, 5th in my age group. Was it as fast as I used to run? No. But, having been told I’d not be able to run again made finishing that much sweeter! We runners are made of tough stuff! Cold, rain, heat, injury, nothing stops us. Well, cold stops me now. I went out late in October last year and it started to drizzle. I began turning around to go home, when I thought, “wait a minute, you love running in the rain!” The skies opened,

BETH KAUTZMAN LAUTER OWNER

513.771.7114 1133 CONGRESS AVE. CINCINNATI, OH 45246

FLORAL SPECIALIST

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

When and Where First and Third Thursday of each month-O’Bryonville • 5:30 p.m. - 7:00 p.m. At Bob Roncker’s Running Spot • 1993 Madison Rd. Cincinnati, Ohio 45208 Second Wednesday of each month-Edgewood, KY • 5:00 p.m. - 6:30 p.m. At St. Elizabeth Sports Medicine (in conjunction with Bob Roncker’s Running Spot in Newport) 830 Thomas More Parkway, Suite 101, Edgewood, Ky 41017 Second and Fourth Thursday of each month-Glendale • 5:30 p.m. - 7:00 p.m. At Bob Roncker’s Running Spot, 267 East Sharon Rd. Glendale, OH 45246

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.

2013 Fall Marathon and Half Marathon Training Programs Begin in July!!! Runners, Run/Walkers and Walkers of all levels are Welcome! As the Official Training Program of the Flying Pig Marathon and Half Marathon…we hope you decide to come join us for your Fall marathon or half marathon training! If a Fall full or half marathon piques your interest, whether you currently are a marathoner, half-marathoner, runner, run/walker, walker, beginner or veteran… we have a program to fit your needs.

Fall Training Information Dates

Wednesday, June 12 7:30 p.m. at O’Bryonville Running Spot • Wednesday, June 19 at 7:30 p.m. at O’Bryonville Running Spot Thursday, June 20 at 7:30 p.m. at Newport Running Spot • Saturday, June 22 at 12:00 p.m. at O’Bryonville Running Spot Wednesday, June 26 at 7:30 p.m. at Newport Running Spot • Tuesday, July 2 at 7:30 p.m. at O’Bryonville Running Spot • • • • •

“Ohio” Fall Marathon Running will begin on Saturday, July 6 at the Running Spot in O’Bryonville at 7:00 a.m. This group will regularly meet at a variety of locations on Wednesday evenings at 6:30 p.m. and Saturday mornings at 7:00 a.m. We do ask that marathoners come in with a 5-6 mile base running level. “Kentucky” Fall Marathon Running will begin on Saturday, July 6 at the Newport Running Spot at 7:00 a.m. This group will regularly meet at Newport Running Spot on Tuesday evenings at 6:30 p.m. and Saturday mornings at 7:00 a.m. We do ask that marathoners come in with a 5-6 mile base running level. Fall Marathon and Half-Marathon Walking Program will begin on Saturday, June 22 at the Running Spot in O’Bryonville at 7:00 a.m. This group will meet on Wednesday evenings at 6:30 p.m. and Saturday mornings at 7:00 a.m. This is a great program for those who want to walk a marathon or half-marathon, but realize that running one is not an option. All pace levels are welcome and absolutely no previous experience is required. Planned training for both Columbus and Indianapolis. “Ohio” Fall Half Marathon Running will begin on Saturday, July 13 at the Running Spot in O’Bryonville at 7:30 a.m. This group will regularly meet at a variety of locations on Tuesday evenings at 6:30 p.m. and Saturday mornings at 7:30 a.m. This is a great program for beginning runners and run/walkers. “Kentucky” Fall Half Marathon will begin on Saturday, July 13 at the Newport Running Spot at 7:30 a.m. This group will regularly meet at our Newport Running Spot on Wednesday evenings at 6:30 p.m. and Saturday mornings at 7:30 a.m. This group will accommodate all levels and cater to those that find our Kentucky location more convenient. In addition to a Kentucky marathon and half marathon training option, we will also be offering a Sunday morning long run option for any runners training for a full or half marathon. The cost of the program is $100. This include Technical Running Shirt and Socks, Free Entry into the Hudy 14K/7K Race, Monumental Discount Code, and a Happy Hour or two along the way.

To register, visit our website at www.runningspot.com and click on the Training Programs page or visit any of our Running Spot locations. Though not designed for one specific race, our primary event for 2013 is the Monumental Marathon and Half Marathon on Saturday, November 2. Throughout the training, you will receive a month-by-month workout schedule along with excellent guidance from our staff of over 50 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. For further information, email one of the following coaches: Marathon Run – Cliff Jennings cliff.tgroup@gmail.com • Rod Thomas- rod@runningspot.com Half Marathon Run – Joe Brinkmann training@runningspot.com • Mike Smith smithmi@zoomtown.com Walkers – Rich Weber rich@runningspot.com

2013 Thanksgiving Day Race Training Program Begins Saturday, September 7 at 8:00 a.m. at the Running Spot in O’Bryonville. Thanksgiving Training Info Sessions Tuesday, August 27 and Wednesday, September 4 O’Bryonville Running Spot at 7:30 p.m. Open to runners, run-walkers and walkers of all levels wishing to train in a fun and unique team-like environment. This program meets twice weekly – Saturdays at 8:00 a.m. and Tuesdays at 6:30 p.m. - and goes through to the Thanksgiving Day Race - Thursday, November 21. Our primary meeting locations will be the Running Spot in O’Bryonville, NewportOn-The-Levee, Lunken Airport, and St Cecilia Church in Oakley. We offer various levels of training ranging from walking, run/walking, running and racing – as the program is open to novice and veteran runners/walkers alike. You will be grouped with others of similar talents and abilities, led by a group of experienced coaches to help prepare and assist you along the way. You will receive 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 will involve a blend of speed and distance training, designed to get you ready for the 6.2 mile Thanksgiving Day course. Whether you are taking part in the race or not, you are still welcome to join us to train. It’s not all work, as we make sure to add some fun, social activities throughout the training period. Cost is $80. You can register online at www.runningspot.com or at any one of our Running Spot locations. Program Perks – Each participant will receive a Running Spot technical race shirt, a pair of technical running socks, and a FREE ENTRY into a local race of our choice. ENTRY into the Thanksgiving Day Race is NOT INCLUDED. Any additional questions should be addressed to: Joe Brinkmann via email at runningspottraininggroups@gmail.com

If you’ve ever felt motivated to begin a walking or running exercise program and lost interest, here is a training program for you. Join other beginners, joggers and walkers, and discover the benefits of getting fit. Our eight week program offers you an enjoyable way to train and participate in a 5k event. The program is convenient to you and your schedule.

If you’ve ever felt motivated to begin a walking or running exercise program an interest, here is a training program for you. Join other beginners, joggers and walkers, and discover the benefits of getting fit. Our eight week program o you an enjoyable way to train and participate in a 5k event. The program convenient to you and your schedule.

Why 5k? First of all, 5k refers to 5,000 meters, the equivalent of 3.1 miles, the most popular distance for running and walking events. Experience the power, benefits, and enjoyment of training with a group of other runners and walkers…

Why 5k? First of all, 5k refers to 5,000 meters, the equivalent of 3.1 m most popular distance for running and walking events. Experience the p benefits, and enjoyment of training with a group of other runners and wa

The details...

Training begins eight weeks before the target 5k event. We meet weekly on Mondays and Thursdays at 6:30 p.m. Anderson location will have a morning training option.

There are over 12 convenient meeting locations throughout the Greater Cincinnati and Northern Kentucky areas. Go to www.runningspot.com to find a group near you.

These groups are designed for beginning walkers, run/walkers or runners (however, anyone wishing to join is welcome). The training group is limited to 50 participants for each session. We want to ensure that everyone has the opportunity to receive a lot of personal attention.

Cost to Join

$50.00 - which includes a technical shirt, technical socks, savings coupons, information, motivational tips, a like-minded group to associate with and an award celebration evening.

$50.00 - which includes a technical shirt, technical socks, savings coupons information, motivational tips, a like-minded group to associate with and an celebration evening.

Format for Each Meeting Day

Welcome - Workout - Opportunity to meet with coaches to ask questions, etc. - Socialize afterwards at local coffee spot, etc. (optional)

Sponsors

Fast Old Guys; Over 70, Still Running And Having Fun By Kent Friel This year’s Flying Pig Marathon marked the 5th anniversary of the elite Fast Old Guys relay team. Well---maybe we aren’t elite or fast; be we are old guys and have finished each of the last five Flying Pig Relay events. The team: Dennis Sweeney, 73; John Stalnaker, 76; Kent Friel, 77 and Brandon Wiers, 78 is having great fun every year preparing for and running the race. Given our age, we also have a sub, Howard Hughes, 77, who is always ready to jump in at the last minute to replace one of us if we can’t run. He has only had to sub once (2010). This is one of the few teams around where the sub is much faster than any of the regulars. We are generally just over five hours in “the Pig”, but we were well under that time the year Howard ran. Last year the team decided it needed a running t- shirt that appropriately depicted its’ status. Kent Friel’s grandson, a graphics designer, designed a bright red shirt with four walkers (yes—the kind old people use) with wings on them. Along the route the team routinely hears shouts of “the best t- shirt in the race”. We also often hear the comment from other runners passing us, “you are an inspiration to us all.” That means they think we are really old. All of us are long-term runners. Dennis Sweeney was once President of the Clifton Track Club (now Runner’s Club of Greater Cincinnati), Kent Friel and Howard Hughes have been running since they were UC Cross Country runners in the 50’s and John Stalnaker and Brandon Wiers have been recreational runners for over 35 years. We meet a few days before each year’s race at Trio Bistro to plan pre-race strategy. That really means, can you make it or not? Howard Hughes is always there so he can be prepared to step in. Last year one of us was late for the luncheon but the hostess knew exactly where to seat him. She said, “All you guys look alike.” See, that’s what happens when you get as old as we are.

2013 High School Cross Country Camp Sponsored by Nike High School and Junior High Athletes are Welcome Monday, July 15 - Thursday, July 18 9 a.m. – 2 p.m. At Landmark Christian School On Glendale-Milford Road Cost is $50 Information Meeting – Saturday, July 6 at 12:00 p.m. at O’Bryonville Running Spot To register, go to www.runningspot.com or visit any one of our Running Spot locations. Camp size will be limited to the first 100 athletes to register. For more information, contact Randy Cox at coachcox@fuse.net or call 513.240.7015 ***Cost includes Running Spot shirt, socks, and add’l Nike swag

After the race, we again have lunch (do you see a pattern here?), pass out the medals, look at our results compared to previous years and plan for the next year. We are all having a great time with “the Pig.” We will be back next year.

Running the Great Wall Marathon By Cliff Jennings, Glendale Many of you know that I have run marathons all over the world. Some have been fairly easy and others more difficult. The Great Wall Marathon in China is one of the most challenging marathons that I have ever run. Located northeast of Beijing in the village of Huangyaguan in Tianjin Province, this is away from a very touristy section of the Great Wall. Most Western tourists have not been to this section of the wall. The race travels through quaint rural Chinese villages and also beautiful fields and valleys. You are only on the Wall for about two kilometers in each direction. However, it can take you more than an hour to complete the Wall section, especially the second time during miles 21-23. The race contains 5,164 steps and several hills, all of which need to be climbed. There is an 8-hour cut-off, of which most, but not all, people do finish. The trip itself must be booked through an official travel agency, of which my former employer, Marathon Tours, is the largest US agency. You do not go to this marathon just to run the Wall; you also go to experience all that is China. They have optional add-on tours to Shanghai, Xian, Hong Kong and other cities. At minimum, you spend a week in Beijing seeing the many sights there, including Tiananmen Square, the Forbidden City and the Temple of Heaven. Two days before the marathon begins, you get to visit the section of the Wall that you will be covering, in order to see and feel what it will be like. Since you are not running, this is also a good time to take photos. After walking the Wall, you have the opportunity to switch from the Full to the Half race. Many people are surprised to see how hard it is to even walk the Wall section, much less run it. It’s a two-hour drive from Beijing to where the race starts. The buses leave at 3:30 a.m. After a pit stop along the way, they arrive at the Wall around 6:00 a.m., in time for the 7:30 a.m. start. The beginning of the race is in Yin-Yang Square. The first kilometer the race is relatively flat. Then, in order to get to the base of the Great Wall, you begin climbing up several steep switchbacks for approximately three miles. Now, the real fun begins. Your legs immediately start aching as you ascend the first steps of the Wall. The fact that many of the steps are of different heights makes it so difficult. You cannot get into any

type of rhythm. The Wall goes up and down. A few sections only have one side protecting you from falling off. There is nothing on the other side, except a straight shot down. After a steep descent down a goat path, you arrive back in Yin Yang Square and proceed to head out of the village into the countryside. At times you will be on pavement, other times on a dirt road. You wind through several villages, where the little kids practice their limited English by saying, “Hello.” You practice your Mandarin by saying ni-hau (hello). At the 18-mile mark you climb the Wall for the second time but this time it faces the opposite direction from your first time over. Now that your legs are jelly makes this the most difficult part of the race. I literally crawled up the steps, with frequent pauses. Going down is nearly as hard as going up. Why? Because gravity is trying to pull you down too fast and, as mentioned above, you cannot develop any type of rhythm. One false step and you’ll tumble down the stairs. Once you depart the Wall, the last several miles take place on roads and down a steep decline. This is a way to really pick up your speed to the finish back in Yin Yang Square. The finish line announcer tries to announce each and every finishers name as they cross the line. A massage awaits each finisher along with lunch. This is definitely a most unique race.

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

Dr. Stacy Osborne 513.351.6300 Like No Other! For 30 years! Free Consultations Every Saturday at 3 p.m. Running Spot O'Byronville • Reservations Required

Discovering CrossFit By Chris Reis, Newport As I sit down to write this article, I am excited to describe the sport of CrossFit, my recent discovery of it, and the impact it has had on me. Let me first begin with a brief history of my athletic background. I am a runner. I began running at a young age and it is the only sport I have ever known. I have logged roughly 40,000 miles in my 32 years. I have competed at the middle school, high school, collegiate, and post collegiate levels. In the years since my college eligibility ended, I have routinely logged 90-100 miles per week, including workouts of varying speeds and intensities. I have won many of the larger local races several times and currently hold personal bests of 1:04 in the half marathon and 2:21 in the marathon. More accurately, I am a distance runner. Last year, in June, I was preparing for the Columbus 10k. I was returning to some of the shorter, faster races that I had neglected in recent years, choosing instead to focus on the half and full marathon distances. I ran a few 5k’s last spring in the low 14:40’s and it felt good to run times I had not approached since college. As the Columbus 10k neared, I began to have a slight pain just above my left ankle. I chalked it up to the added track work that I had done in recent months and thought little of it. During the week of the race, it got much worse; I was only able to run the 10k with the help of half a dozen Advil tablets. I ran 30:14 and was pleased to be approaching the 30-minute barrier, which I have only breached once. However, after the race, my leg got a lot worse, so much so that I was forced to sit out of the Hyde Park Blast. I had been building towards this late June race and considered it to be my peak spring/summer season race. I planned to take a little break after the Blast and now that time off was coming earlier than anticipated. Facing downtime, I decided to explore something, which was new to me. I had recently read in a few magazines and seen online an activity called CrossFit. It sounded like fun. I thought it might be a good form of cross training for when I eventually returned to running full time. I signed up for a free-intro class at CrossFit Covington, a gym that happened to be just down the road from where I lived. How convenient! So what is CrossFit? From the website www.crossfit.com (excellent website by the way) CrossFit is defined as constantly varied functional movements, performed at high intensity.

CrossFit aims to prepare trainees for any physical contingency, not just the unknown but also the unknowable. The specialty of CrossFit is not specializing. The list of exercises performed in a typical CrossFit workout can range from the basic callisthenic exercises we all know such as push-ups, pull-ups and sit-ups to more advanced body-weight movements such as hand stand push-ups, ring dips, and muscle-ups. Plyometric exercises such as box jumps, lunges, and jumping rope are also used. CrossFit also includes a fair amount of weight lifting in the form of simple barbell movements like the squat, deadlift, and bench press to the more advanced Olympic lifts: the snatch and the clean and jerk. CrossFit employs the use of medicine balls, kettlebells and traditional cardio exercises like rowing and running (yay!). Based on my experience, the real beauty of CrossFit lies in the “constantly varied” principle. Every day that I go into the gym, the workout is usually something I have never seen before. It involves some combination of the above movements in an order, rep scheme, or time frame that I have never done. Not only does this elicit the most beneficial response from the body but it’s also impossible to get bored and feel like you’re in a rut with the same old exercise routine. It may be helpful to describe the differences between a CrossFit gym (sometimes referred to as a “box”) and a regular gym. There is very little in common between a typical CrossFit gym and a typical chain like LA Fitness. At a CrossFit gym, there are no mirrors, no treadmills, no elliptical machines, and no Nautilus machines. There are no TV’s, no air conditioning, and no rules about taking your shirt off or dropping weights. You will never see anyone at a CrossFit gym doing bicep curls or any exercise that isolates one muscle or joint. At a CrossFit gym, there is a clock and a whiteboard at the front of the class. Everything that is performed, in a typical one hour CrossFit class, is written down for all to see. Every exercise and every workout is done for time, for weight, or for reps. You know exactly how you compare to everyone else in your class and to those who completed the workout earlier in the day. Given my background (all running) I was quite apprehensive prior to my first day intro session. I’ve done my share of push-ups, pull-ups, and some lifting in the LA Fitness kind of gym. Working out beyond a simple run was not entirely foreign to me. But, as I stood waiting for the trainer to finish with the previous class, I watched about a dozen sweaty people stagger out of the gym looking like they had been through battle. As a runner, I was about as confident as I’d ever been, but this was as far out of my exercise comfort zone as I’d ever been. As I waited for my session to start, self-assurance was nowhere to be found. After some warm-up drills, the newbie workout was “baseline” consisting of: 500m row, 40 squats (body-weight), 30 sit-ups, 20 push-ups, and 10 pull-ups. None of this was especially new to me, although I had not done much rowing or squatting in my years of running. What was unique to me was the speed with which I was instructed to perform all of this….as fast as possible. I finished my first

CrossFit workout around 5 minutes and 30 seconds. I wasn’t hooked on day one, but I was pretty exhausted and definitely curious about what else CrossFit entailed. I believe the fifth day of my introduction sealed my fate as a CrossFit enthusiast. At the time I began with CrossFit Covington, every new member was put through six one-on-one intro sessions in order to teach proper form on some of the lifts. These introductory sessions generally introduce new members to the sport. Day five began with me maxing out on deadlift. It may seem odd for such a rookie to max out but deadlift is a fairly simple movement. The bar is loaded on the ground; you bend over and pick it up. It’s important to remember the “lift with your legs” adage here. I got to 265#, which was pretty impressive to me; I’d never moved that much weight before. However, I wasn’t done. Next was the workout or W.O.D. as it’s called (workout of the day, pronounced “wad”). The WOD called for 10 minutes of work completing the following sequence as many times as possible (called AMRAP’s – as many reps as possible): 10 sumo deadlift high pulls with a 35# kettlebell, 10 wall balls, and 10 sit-ups. Let me explain what those things mean. During the sumo deadlift high pull, one assumes a wide sumo stance. The kettlebell is on the ground between your legs. You grasp the kettlebell handle and using a combination of your legs and arms, pull the kettlebell to your chin. The wall ball is a signature CrossFit movement. It consists of holding a medicine ball about chest high, squatting down, and as you rise up out of the squat use that momentum and some help from your arms to thrust the medicine ball to a 10 foot target painted on a wall. As the ball returns to you, catch it, and drop down into a squat for another rep. On this intro day I used a 14# ball, which is actually 6# lighter than the standard men’s weight. So off I went, following this sequence and cranking out as many reps as I could in 10 minutes. I believe I completed six rounds plus part of a 7th. I was absolutely exhausted. About halfway through, I wanted to quit; everything hurt so badly! What happened to me, I wondered? I have pushed myself to the brink of consciousness many times on the track and on the road; I can handle pain. But this, barely five minutes in and I wanted to cry and stop and go home! By the time I finished, I was not only utterly exhausted but also amazed at how hard this seemingly easy workout had become and how the “meatheads” could thoroughly destroy me by doing more reps while using heavier weights. My definition of fitness was quickly evolving. I went home and sat down while trying to collect myself and recover. “That workout was easily as hard as any 5k I’ve ever run,” I thought to myself. I considered myself very “fit” when I began CrossFit and I thought surely they’ve never seen a runner like me in there; I’ll astound them with my cardiovascular prowess, mental fortitude, and surprising strength-to-weight ratio. I was the one who was astounded and surprised by how difficult these workouts were and how far away I was from being even an average CrossFitter. I was coming from the top of the mountain (or close to it) in my sport. I had experienced a fair amount of success, I had run many miles and many races, and put myself through more pain and suffering than most people want to consider. At least locally, I was the

big fish, the alpha, the fastest horse in the barn. Then suddenly, I was trying really hard to simply finish a CrossFit workout. In the running community many people knew my name and who I was before they met me. In CrossFit I was, once again a nobody, a rookie; I was a beginner with something to prove. My “light-bulb” CrossFit workout occurred in late July of last year. Since then I have been doing CrossFit 5-6 times a week (once my body would allow me to do it that often), and slowly weaning myself away from running. It has been extremely motivating and exciting to find something new that is as challenging and rewarding as running has been for me. I never saw myself as anything but a runner; nothing ever felt as satisfying as a good run or race did. It has also been extremely gratifying to apply the mental fortitude, responsible for my running success, to a vastly different sport and see positive results. It has been as much about character growth as it has been about muscular growth. Stepping out of my comfort zone, into a sport entirely different from the one I knew for the last 20 years, was very intimidating. But I was able to overcome that hesitation and I was rewarded with the discovery of a fantastic sport that provided a new arena to challenge myself. I am extremely excited that we will be carrying CrossFit shoes at the Running Spot in the coming weeks. We will have shoes available from Reebok and Innov-8. I am excited that we will have a chance to embrace a sport and a community that is every bit on par with the runners and the running community that I have known in Cincinnati. I would highly recommend CrossFit to anyone wishing to improve his or her fitness. I know many runners have an aversion to weightlifting and if that were you, I would encourage you to put aside those feelings and give CrossFit a chance. CrossFit is more than weightlifting. CrossFit is about pushing yourself past limits you once thought unattainable. When I used to go to the gym, I’d do two or three sets of 10 pull-ups during my routine. Not long after I started CrossFit I learned about one of their benchmark workouts, “Angie.” Benchmark workouts are special workouts that are brutal and named after women – don’t ask me why. It consists of: 100 pullups, 100 push-ups, 100 sit-ups, and 100 squats, for time. 100 pull-ups!?! And I have to do how much more after I get through that….and I’m against the clock? Learning about some of the benchmark workouts, and seeing the workouts my gym posted each day, immediately raised my ceiling for what I thought possible and what I once thought was “too many”. In CrossFit there is something for everyone. Every workout, every movement is scalable to meet the needs and ability of the athlete. Not everyone walks in with the ability to do muscle-ups or handstand pushups. The movements can be scaled or substituted and the workout can still help the athlete progress toward not needing to modify in the future. There are many different kinds of people doing CrossFit; there is no one body type or age or background that works best. The sport is so broad and so varied that for everyone who tries it, there will likely be some movements that are strengths for you and others that are weaknesses. Those weaknesses become your nemesis. Because CrossFit workouts so clearly expose any weakness, you become determined to improve them. The breadth of exercises and the real-life application of many CrossFit movements ensure complete fitness. Regardless of what other sports or activities you may participate in, CrossFit will make you better.

The Day I Hurdled a Goat By: Riley Vollmer, Newport While most college students spent their spring break on the beach, enjoying all that is traditional and endearing about a Panama City spring break, I found myself half way around the world in Accra, Ghana. After judging people’s reactions when I explained where I was going, I feel the need to clarify that Ghana is located in western Africa along the coast. Upon landing and cramming myself onto a bus with 50+ natives in sweltering 97-degree heat, a few blissful days on the beach with cheap beer and obnoxious music didn’t sound so bad. I was in Ghana with a student group to explore public health in a country that teeters on the line of third world and progressive. It was about two months before the Flying Pig, and on top of our busy agenda with the group, I was anxious to try out the roads in Africa. I wanted to stay in shape throughout the trip, and more prominently take advantage of this new terrain on foot. What better way to experience the culture than to literally run the roads through it? The first lesson I learned is that the term ‘roads’ in Ghana tentatively defines a strip of land that may or may not have a distinct flow of traffic or a substantial form of pavement. The second learned lesson is, if you are going to run through culture, you better be prepared to get noticed. I am flat footed, white, and a female, pretty much the anti-model of someone who should be running under the equatorial sun and in a country that couldn’t be more foreign. It is fair to say that I was the only blond hair blue-eyed college girl roaming the streets that morning, and with that notion I proceeded with caution. I decided I would do about eight miles out and back. As far as my route went, I established it after numerous bus rides spent gazing out the windows and looking down the streets trying to figure out if anything in this city ran in a linear direction. With this highly credible mapping of my route, I had accepted the fact that my outing would be less like a run and more like a ‘try to avoid falling in open sewers while stumbling in circles.’ At 6:00 a.m. I woke up hoping to beat the impending summer heat that had a way of inducing perpetual sweat throughout the entire day. I stepped out

my door and was greeted by a gush of 95-degree air with a 100% humidity index; queue the perpetual sweat! After accepting the fact that this heat was a nonnegotiable, I went to apply mosquito repellant in hopes of avoiding the malaria that plagues over two million citizens annually. This added a little something to the uncertainty of the situation. I figured I would try to be a little less conspicuous and leave my iPod at home; besides, listening to the latest hits didn’t seem like a suitable soundtrack for this run. While dressed in running tights, I already felt the sweat dripping down my back as I bent down to tie my shoes. What a great start. Half tights in 95 degrees is laughable to most and a fallacy to warm weather runners. But, while being a woman in a country where showing your knees, in many instances, is as scandalous as running topless through Kenwood Town Centre, I wasn’t going to push the odds. It was easily the most preparation I have ever needed before stepping out my front door. At home I thoroughly took for granted the freedom to head out clad in a sports bra and not worry about contracting a life-threatening virus. It was starting to make more sense why I had yet to see a Ghanaian out for a morning run. But, when would an opportunity like this come around again? My original route plan quickly fell apart as a water truck lost some of its cargo and blocked the road. Now my path was going to be determined by which direction put me least at risk of getting hit by a ‘pre power steering taxi’. As I ran by two men calling me out while hacking brush with rusty machetes, all I could visualize before I got on the plane were my parents sternly asking me, with pained expressions, to not do exactly what I was doing. Once I learned to ignore the bewildered looks and calls coming from every direction, I realized that this place was absolutely beautiful. Trees, with colored flowers exuding exotic fruity scents, lined the orange dirt road. The green of the surrounding forests projected a dewy heat that fueled the colors of the landscape - a welcomed change of pace from running the concrete sidewalk by the CVS every day in Clifton. I saw barefoot soccer games, Ghana flags everywhere, and women carrying plantains for sale on their heads. As I stopped, at what resembled a crosswalk, vendors carrying mountains of food and various items on their heads swarmed me. One particularly persistent man, with no more than three teeth, told me that if I bought one of his hand made maps (which depicted the United States where South America currently

7th Annual St. Mary/Knights of Columbus

Hyde5K Run/Walk Thursday, August 15, 2013 6:30pm The race starts in front of St. Mary Church and runs through scenic Hyde Park. Return to St. Mary’s Fun Fest grounds for a great finish and enjoy refreshments, food and live music while waiting for the results. This is a USATF resides and was covered in mystery stains) that I could plan my routes better; did I really look that lost? Hurdling myself around oncoming traffic, I made sure to avoid stopping from that point forward just to be safe. I weaved through the maze-like streets of the neighborhoods, which were crammed with families of little children who clapped and laughed at the foolish tourist out for a morning run. While lapping back around to head home, kids ran out holding bags, which can easily be interpreted as the universal sign of ‘I mean no harm.’ If you ever find yourself in Ghana, you can be sure to be welcomed with open arms. While you may not want to always drink the offered water, the people are friendly and hospitable in a way that our American culture struggles to maintain. It made the foreign streets feel a little closer to home.

sanctioned race with mile splits, chip timing, and water stop.

www.Hyde5.com

As I neared my finish line, I was feeling my best Annie Oakley after conquering my Ghanaian adventure. Then a herd of goats stormed the road (back to being the blatant tourist). Ideally, I would have hurdled the goats with cat like agility and gracefully finished my run. Actually, since my agility was less than swift, I tripped into a goat, thus stirring their cries as I waded my way through the herd (Ghana – 1; Runner Tourist - 0). Even the goats seemed to be kind here as they parted allowing me to pass. Running through Ghana was unlike anything I had ever experienced before. It gives me a ground level perspective of how life runs in a part of the world that has yet to succumb to the age of “let me sync my GPS watch really fast!” There it is, just you, the road (or lack thereof), and the people who add the color to your experience. With concealed knees, enough sweat to fill a bathtub, and the typical random goatherd, a run around Ghana was an experience I will never forget.

35th MERCY METRIC 10K / 5K Run | 5K Walk | Kidâ&#x20AC;&#x2122;s Fun Run Monday, September 2nd, 2013 @ 8:30am Location: Online-Registration: Pre-Registration: Race Day Reg: Race Info: Deadline: Registration Begins: Awards: Details: Benefits:

Lunken Airport Playfield www.Racedmc.com $15 w/o T-Shirt, $20 with T-Shirt $18 w/o T-Shirt, $23 with T-Shirt (while supplies last) Don Connolly (race coordinator) Contact Phone 513.474.1399 Friday , August 30th, 2013 Race day @ 7:00am First Female & Male Finisher No Pets. Strollers welcome. Chip Timed Mercy Montessori Athletic Program

"Helping kids get out of the bleachers and onto the field."

NORTHERN KENTUCKY UNIVERSITY SUMMER CROSS COUNTRY SERIES

Test your summer training and sharpen your race skills (& your spikes) on NKU’s new Cross Country training course on campus in Highland Heights, KY! The rolling terrain and newly carved trails offers challenges to runners of all ages. We race at 7:00pm on the following days in the summer of 2013: Tuesday July 16 Tuesday July 23 Tuesday July 30

3200 meters 3200 meters 3200 meters

Race 1 Race 2 Series Championship

$5.00 $5.00 $10.00

Ample parking, restrooms (no showers) Pre-register for the entire series for only $20.00 and receive entry for all 3 races, a limited edition technical T-shirt plus a $5.00 discount toward your entry fee of either the 19th Annual Brian Rohne 5k (Saturday night August 24, 2013) OR the 34th Labor of Love Valentine’s Day Race (Sunday afternoon February 16, 2014) All entries & discounts are non-transferable. Aside from the above pre-registration package which can be paid at any time up to the race on July 16th, registration will be handled on race day. All participants will have to sign a liability release form at registration and Children under the age of 18 will have to have a parents or legal guardians consent to participate (consent form attached). More information will be posted on NKU’s Athletic web page at nkunorse.com or call NKU athletics at 859-572-5193.

2013 Boston Qualifiers as of May, 2013 Men’s Open

3:05 and under

Aleksey Alexandrov Thomas Kauffmann Donnie Warner David Riddle Derrick Butler Adam Gloyeske Mike Greiwe Dan Burnett Jason Barhorst Brian Marshall Robert Trennepohl Andrew McNally Roger Middleton Harvey Lewis Scott Richnavsky Tyler Frazier Colin Muehlenkamp Adam Hehr Lee Southwood Garrett Burnett Chris Ferrone Greg Johnson Matthew Garrod Keith Harris Kyle Durham Ryan Hopper Dion Roberts Matthew Lynch Chris Herron Matt Akey Matt Van Doren Alejandro Gauna Matthew Michel Ryan Woolley Nathan Stewart Greg Grote Eric Fisher Doug Huff Shai Birmaher Aaron Hudson Bryce Heitman Justin Sanker Franklin Baker David Bea Craig Dressler Benjamin Leichty Matthew Perry Mike Girardot Jeff Finke Mark Teismann Steve Carter

2:18 2:28 2:28 2:31 2:35 2:37 2:39 2:41 2:42 2:45 2:46 2:46 2:47 2:48 2:49 2:50 2:50 2:50 2:51 2:52 2:52 2:52 2:52 2:53 2:54 2:55 2:55 2:56 2:57 2:57 2:58 2:59 2:59 2:59 3:00 3:02 3:02 3:02 3:02 3:03 3:03 3:03 3:03 3:04 3:04 3:04 3:04 3:04 3:04 3:04 3:04

Women’s Open Rachel Bea Jordin Cooper Lisa Andi PJ Ball Alison Delgado Grace Conrad Erin Bauer Laurah Turner Lisa Sand Cristy Doll Leslie Kraus Morgan Powers Emily Krumel Carolyn Yang Kelly Meyer Alanah Sonntag Margaret Seitz Amy Taylor-Haas Sara Stark Kory Boeing Andrea Mayall Danielle Kraft Daniela Araujo Madeline Jenkins Hannah Sutter Ellen Nienhaus Megan Good Jill Dann Colleen Devanney

IN Monumental ‘12 Boston ‘13 Columbus ‘12 Xenia ‘13 PIG ‘13 PIG ‘13 PIG ‘13 PIG ‘13 Huntington,WV ‘12 PIG ‘13 Boston ‘13 Columbus ‘12 PIG ‘13 Xenia ‘13 PIG ‘13 Boston ‘13 Boston ‘13 PIG ‘13 PIG ‘13 Indianapolis ‘12 Boston ‘13 Boston ‘13 Xenia ‘13 Akron ‘12 PIG ‘13 Boston ‘13 Nashville ‘13 Boston ‘13 PIG ‘13 Columbus ‘12 PIG ‘13 Columbus ‘12 Columbus ‘12 PIG ‘13 Boston ‘13 DerbyFest ‘13 Toledo ‘13 Toledo ‘13 PIG ‘13 Columbus ‘12 Columbus ‘12 Last Chance ‘13 PIG ‘13 Columbus ‘12 Chicago ‘12 Columbus ‘12 Columbus ‘12 PIG ‘13 PIG ‘13 PIG ‘13 PIG ‘13

3:35 and under 2:48 2:59 3:00 3:00 3:01 3:01 3:01 3:05 3:08 3:09 3:10 3:17 3:17 3:18 3:18 3:18 3:19 3:23 3:23 3:23 3:24 3:26 3:26 3:26 3:27 3:27 3:28 3:28 3:29

Columbus ‘12 Boston ‘13 IN Monumental ‘12 PIG ‘13 Boston ‘13 Columbus ‘12 Columbus ‘12 PIG ‘13 PIG ‘13 Columbus ‘12 Columbus ‘12 PIG ‘13 PIG ‘13 Indianapolis ‘12 PIG ‘13 PIG ‘13 Columbus ‘12 Columbus ‘12 Columbus ‘12 Columbus ‘12 Columbus ‘12 Columbus ‘12 Boston ‘13 PIG ‘13 PIG ‘13 PIG ‘13 Columbus ‘12 Chicago ‘12 PIG ‘13

Marie Audett 3:30 Michele BerryGodsey 3:31 Gabriela Montes 3:31 Laura Wagner 3:31 Danielle Hoverman 3:32 Jillian Redlinger 3:32 Lyness Sondra 3:32 Jackie Pfeiffer 3:32 Tricia Thompson 3:32 Andrea Sitlinger 3:33 Megan Folkerth 3:33 Gretchen Schultz 3:33 Amanda Bachman 3:34 Allison Howell 3:34 Kristen Noakes 3:34 Kelia Hamilton 3:34 Skippy Steffen 3:34

PIG ‘13 Boston ‘13 Columbus ‘12 DerbyFest ‘13 Columbus ‘12 DerbyFest ‘13 PIG ‘13 PIG ‘13 PIG ‘13 Boston ‘13 Boston ‘13 Columbus ‘12 Chicago ‘12 Columbus ‘12 IN Monumental ‘12 PIG ‘13 PIG ‘13

Men’s 35-39 (3:10) Rob Morwood Paul Odipo Harvey Lewis Jeff Schrock Matthew Garrod Shawn Standridge Scott Bihl Dan Lee Aaron Cox Bryan Krabbe Steve Miller Chip Boertlein Chris Higginbotham Shaun Keegan Jeff Williams Benjamin Clare Jed Hartings Zachary Spears Kurt Fritzsche Chad Russell Jason Earl Brent Degenhardt Luke Wiseman Jason Krasnow

2:34 2:38 2:48 2:50 252 2:54 2:57 2:58 2:58 2:59 3:01 3:02 3:05 3:05 3:07 3:08 3:08 3:08 3:08 3:08 3:09 3:09 3:09 3:09

Women 35-39

3:40 and under

Kerry Lee 2:54 Heather Backer 2:56 Kelly Edmondson 3:04 Monique Choquette 3:04 Wendy Marshall 3:14 Kristin Hoffman 3:20 Renee Imbalzano Zegar3:21 Natalya Shinkle 3:23 Jill McGrail 3:25 Sarah Heffron 3:28 Colleen Grossner 3:29 Lisa Wilber 3:29 Andrea Heekin 3:30 Tara Teras 3:30 Jody Gastrich 3:32 Katie Kleeman 3:34 Erin Wuerdeman 3:34 Mary Beth Vollmer 3:36 Tisha Way 3:39 Men 40-44

PIG ‘13 PIG ‘13 Xenia ‘13 PIG ‘13 Xenia ‘13 PIG ‘13 Boston ‘13 IN Monumental ‘12 PIG ‘13 Huntington,WV ‘12 Boston ‘13 PIG ‘13 Columbus ‘12 Columbus ‘12 PIG ‘13 Chicago ‘12 IN Monumental ‘12 Toledo ‘13 PIG ‘13 PIG ‘13 Columbus ‘12 Huntington,WV ‘12 Huntington,WV ‘12 PIG ‘13

PIG ‘13 IN Monumental ‘12 IN Monumental ‘12 IN Monumental ‘12 Columbus ‘12 Columbus ‘12 PIG ‘13 IN Monumental ‘12 Chicago ‘12 Boston ‘13 Boston ‘13 Boston ‘13 Boston ‘13 PIG ‘13 Boston ‘13 PIG ‘13 PIG ‘13 Columbus ‘12 IN Monumental ‘12

3:15 and under

Kevin Herd William Hoffman Eric Hunziker Chris Cavanaugh Mark Stagney Jeff Kling Chris Panczyk William Allen Kevin Dobson John Fronduti Matt Fitzpatrick Michael Brubaker Jeff Phillips Tim Cantrell Ted Kauflin Derek Jones Kenji Heilman

2:34 2:38 2:48 2:55 2:55 2:56 2:57 2:57 3:02 3:02 3:03 3:04 3:06 3:07 3:07 3:07 3:09

Boston ‘13 Boston ‘13 Boston ‘13 Boston ‘13 IN Monumental ‘12 Columbus ‘12 Chicago ‘12 PIG ‘13 Boston’13 PIG ‘13 IN Monumental ‘12 Boston ‘13 PIG ‘13 Boston ‘13 Columbus ‘12 PIG ‘13 Boston ‘13

Rob Gould Digger Daley Michael Pickens John Dils John Fenton Matt Gross Marc Muia Andrew Kossen Keith Tenoever Women 40-44

3:10 3:11 3:12 3:13 3:14 3:14 3:14 3:14 3:14

3:45 and under

Allison Buecker 3:17 Jen Horenziak 3:22 Hellen Scharff 3:25 Jill Hasselbach 3:26 Jill McGrail 3:26 Kim Martin 3:34 Rebecca Hug 3:35 Ann Black 3:36 Kristin Leggett 3:38 Erin Lawry 3:38 Heather Fenton 3:39 Jennifer Reeder-Haley3:39 Pamela Baker 3:40 Lisa Lewis 3:42 Robin Delnoce 3:43 Cheryl Davis 3:43 Missy Hardy 3:44 Men 45-49

DerbyFest ‘13 PIG ‘13 Columbus ‘12 Columbus ‘12 Boston ‘13 PIG ‘13 PIG ‘13 DerbyFest ‘13 Columbus ‘12 PIG ‘13 Boston ‘13 PIG ‘13 IN Monumental ‘12 IN Monumental ‘12 Boston ‘13 Columbus ‘12 Huntington,WV ‘12

3:25 and under

Bob Fehrenbach 2:50 Dave DeNoma 2:55 Keith Hall 2:57 Terry Wyatt 2:59 Michael Rioux 2:59 Paul Schwartz 3:00 David Ahlert 3:03 Dan Rebella 3:03 Charles Bell 3:05 Ted Kauflin 3:05 Brock Hanthorn 3:06 Tom Cady 3:07 Jay Brewer 3:07 Brian Tumlin 3:08 Kenneth Wedig 3:08 Cam Carver 3:10 Doug Maxwell 3:13 Rick Lukin 3:13 Robert Petry 3:16 Scott Goertemiller 3:16 Mike Becker 3:16 Kevin Henry 3:18 Bruno Filliat 3:19 Tom Cady 3:19 Mark Badgett 3:20 Michael Absalon 3:21 Tim Bernard 3:23 James McDonough 3:23 Andrzei Biernat 3:24 John Powell 3:24 Charles Brady 3:24 Women’s 45-49

Huntington,WV ‘12 PIG ‘13 Huntington,WV ‘12 Chicago ‘12 Indianapolis ‘12 IN Monumental ‘12 IN Monumental ‘12 PIG ‘13 PIG ‘13

PIG ‘13 Boston ‘13 Chicago ‘12 Huntington,WV ‘12 PIG ‘13 Columbus ‘12 Columbus ‘12 Boston ‘13 Columbus ‘12 PIG ‘13 PIG ‘13 Columbus ‘12 PIG ‘13 DerbyFest ‘13 DerbyFest ‘13 Chicago ‘12 PIG ‘13 IN Monumental ‘12 Columbus ‘12 PIG ‘13 PIG ‘13 IN Monumental ‘12 Toledo ‘13 PIG ‘13 Columbus ‘12 PIG ‘13 Columbus ‘12 Columbus ‘12 Detroit ‘12 Xenia ‘13 PIG ‘13

3:55 and under

Diane Griesser 3:14 Susan Tabor 3:19 Jill Peters 3:21 Mary O’Donoghue 3:25 Linda Elliott 3:26 Laurie Davis 3:30 Jennifer Russo 3:36 Valarie Barbour 3:40 Mary Kincaid 3:41 Angela McDorman 3:46 Jenni Love 3:47 Karen Spade 3:48 Donel Arbogast 3:51 Evie Estes 3:53

Indianapolis ‘12 Columbus ‘12 PIG ‘13 Columbus ‘12 Columbus ‘12 PIG ‘13 Boston ‘13 Boston ‘13 Indianapolis ‘12 Boston ‘13 Columbus ‘12 IN Monumental ‘12 IN Monumental ‘12 PIG ‘13

Men 50-54

3:30 and under

Alan Hicks Ken Taylor Kevin Larson

3:00 3:15 3:16

Boston ‘13 PIG ‘13 PIG ‘13

TJ Candy Len Schuster Jim Casey Danilo Palazzo Jeff Miller Dennis Emerson Roger Tyler Bryan Zelen Seth McLaughlin David Dawson Brian Nash David Krekeler

3:18 3:19 3:23 3:23 3:24 3:24 3:26 3:27 3:27 3:27 3:28 3:29

PIG ‘13 PIG ‘13 Chicago ‘12 PIG ‘13 Columbus ‘12 DerbyFest ‘13 Boston ‘13 IN Monumental ‘12 PIG ‘13 PIG ‘13 IN Monumental ‘12 PIG ‘13

Women 50-54 4:00 and under Maria Siska 3:21 Huntington,WV ‘12 Lynda Reisenfeld 3:29 Boston ‘13 Pattie Lucking 3:30 PIG ‘13 Joan Cameron 3:39 DerbyFest ‘13 Susan Vogt 3:46 IN Monumental ‘12 Sandra Taylor 3:47 Columbus ‘12 Cathy Stricker-Compton 3:51 PIG ‘13 Kathleen Fussinger 3:53 Columbus ‘12 Janie Kennedy 3:55 Indianapolis ‘12 Char Bledsoe 3:57 Xenia ‘13 Janet Geiger 3:57 PIG ‘13 Maureen Heintz 3:58 Boston ‘13 Robin Smith 3:58 Nashville ‘13 Dorothy Hafertepen 3:59 PIG ‘13 Men 55-59

3:40 and under

Joe Zeinner 2:59 Bruce Jones 3:03 Ken Roth 3:06 Neil Martin 3:12 Joerg Zuend 3:15 Bruce Jones 3:16 Daniel Heffernan 3:19 Bob Fogg 3:26 Marshall Compton 3:28 Mike Lies 3:29 Randy Coons 3:29 Tim Coyle 3:30 Steve Madden 3:33 James Jansing 3:33 Thomas Andrews 3:34 Gary Zumbiel 3:37 Don Belfort 3:37 Mark Ford 3:37 Kevin Malanchuk 3:38 Thomas Dankenbring 3:38 Binyu Tian 3:39 Larry Scharfenberger 3:40 Women 55-59

PIG ‘13 PIG ‘13 Carlsbad ‘13 PIG ‘13 Boston ‘13 Boston ‘13 PIG ‘13 Chicago ‘12 Boston ‘13 PIG ‘13 Columbus ‘12 Columbus ‘12 PIG ‘13 PIG ‘13 Boston ‘13 Akron ‘12 PIG ‘13 PIG ’13 Boston ‘13 Chicago ‘12 PIG ‘13 Boston ‘13

4:10 and under

Jill Cummins 4:00 Rhonda Bohannon 4:00 Linda Heinhold 4:01

Boston ‘13 PIG ‘13 PIG ‘13

Men 60-64

3:55 and under

Paul Morgan Jim Marshall Don Yohman Dan Aerni Vince Mick Mark Jepson

3:32 3:40 3:43 3:44 3:45 3:50

Women 60-64

4:25 and under

Jean Schmidt Jennifer Black

3:52 4:21

Men 65-69

4:10 and under

Jim Sears Earl Rivers Rodney Thomas Andrew Steckl

3:40 3:50 4:02 4:05

Men 70-74

4:25 and under

Bill Kehoe Martin Fritzhand

4:17 4:19

Columbus ‘12 PIG ‘13 Huntington,WV ‘12 PIG ‘13 Columbus ‘12 PIG ‘13

PIG ’13 PIG ‘13

PIG ‘13 Indianapolis ‘12 Houston ‘13 Columbus ‘12

PIG ‘13 PIG ‘13

2013 Rankings Road Race Ranking of Local Runners and Walkers. Results are from February races through The Flying Pig weekend. Open Male 1 Eric Finan 2 Tommy Kauffmann 3 David Riddle 4 Kevin Herd 5 Rob Morwood 6 Brian Denny 7 Matt Behrensmeyer 8 Derrick Butler 9 David Bea 10 Adam Gloyeske 11 Mike Greiwe 12 Patrick Carroll 13 Spike Knickel 14 Jeff Schrock 15 Andrew Archer 16 William Hoffman 17 Tilahun Abebe 18 Chris Reis 19 Dan Burnett 20 Mark Teismann 21 Jason Barhorst 22 Emmanuel Lemma 23 Donnie Warner 24 Evan Bayles 25 Brian Marshall Open Female 1 Becky Clark 2 Amy Robillard 3 Kerry Lee 4 Pj Ball 5 Katie Lenahan 6 Grace Conrad 7 Melanie Pliskin 8 Alison Delgado 9 Rachel Bea 10 Leslie Kraus 11 Hisako Fujiwara 12 Laurah Turner 13 Chelsea Koglmeier 14 Kelly Edmondson 15 Alisha Hansman 16 Lisa Sand 17 Jackie Pfeiffer 18 Olivia Connaughton 19 Chelsea Ferguson 20 Heather Backer 21 Shannon Davis 22 Jordin Cooper 23 Jennifer Klosterman 24 Kristine Durand 25 Lindsey Manville Male 24 and Under 1 Eric Finan 2 Tommy Kauffmann 3 Brian Denny 4 Adam Gloyeske 5 Patrick Carroll 6 Spike Knickel 7 Blake Meyer 8 Adam Hehr 9 Mike Girardot 10 Lee Southwood 11 Stephen Pair 12 Cory Clementz 13 Patrick Hasler 14 Matthew Beck 15 James Harmon 16 Casey Wilson 17 Erik Morris 18 Mitchell Lazit 19 Daniel Kmetz 20 Khang Le Female 24 and Under 1 2 3 4 5

Katie Lenahan Chelsea Koglmeier Olivia Connaughton Chelsea Ferguson Katie King

6 Emily Krumel 7 Morgan Powers 8 Kelly Meyer 9 Alanah Sonntag 10 Bryn Brendamour 11 Anna Foote 12 Sam Patty 13 Danielle Mercer 14 Jill Glassmeyer 15 Madeline Jenkins 16 Jacqueline Brown 17 Laura Jeffers 18 Hannah Sutter 19 Megan Laub 20 Brooke Eastman Male 25-29 1 Chris Herren 2 Andrew Archer 3 Jason Barhorst 4 Emmanuel Lemma 5 Donnie Warner 6 Evan Bayles 7 Rob Trennepohl 8 Roger Middleton 9 Tyler Frazier 10 Scott Richnavsky 11 Daniel Cuppoletti 12 Daniel Tracy 13 Brandon Koroly 14 Jason Berling 15 Kyle Erven 16 Kyle Durham 17 Jules Rosen 18 William Rover 19 Brad King 20 Josh Taylor Female 25-29 1 Becky Clark 2 Melanie Pliskin 3 Leslie Kraus 4 Alisha Hansman 5 Lisa Sand 6 Jordin Cooper 7 Lindsey Manville 8 Katie King 9 Cristy Doll 10 Amy Shinkle 11 Vanessa R-Thurman 12 Christine Wampach 13 Michelle Niemira 14 Daniela Araujo 15 Ellen Nienhaus 16 Marie Audett 17 Ashley Walther 18 Daniela Simoes 19 Tracy MoodyCessna 20 Casandra Fahrer Male 30-34 1 David Riddle 2 Matt Behrensmeyer 3 Derrick Butler 4 David Bea 5 Mike Greiwe 6 Tilahun Abebe 7 Chris Reis 8 Dan Burnett 9 Mark Teismann 10 Brian Marshall 11 Keith Harris 12 Bryan Jacobs 13 Tim Kaiser 14 Chris Ferrone 15 Alejandro Gauna 16 Matt Van Doren 17 Ryan Woolley 18 Greg Johnson 19 Gregory Dickman 20 Ari Joffe

Female 30-34 1 Amy Robillard 2 Pj Ball 3 Grace Conrad 4 Alison Delgado 5 Rachel Bea 6 Laurah Turner 7 Jackie Pfeiffer 8 Molly Greiwe 9 Amy Taylor Haas 10 Casey Schmidt 11 Lori Ketchum 12 Kayla Camp-Warner 13 Anna Stearns 14 Meghan Ward 15 Erin Storer 16 Jill Inkrott-Smith 17 Kelly Zilli 18 Sara Stark 19 Jennifer Sargent 20 Jill Dann Male 35-39 1 Rob Morwood 2 Jeff Schrock 3 Matthew Garrod 4 Harvey Lewis 5 Jeff Cohen 6 Chip Boertlein 7 Brian Pfeiffer 8 Eric VanLaningham 9 Shaun Keegan 10 Eric Barth 11 Aaron Cox 12 Shawn Standridge 13 Scott Bihl 14 Douglas Ludman 15 Chad Russell 16 Jason Heikenfeld 17 Steve Miller 18 Adam Cross 19 Doug Storer 20 Chris Higginbotham Female 35-39 1 Kerry Lee 2 Hisako Fujiwara 3 Kelly Edmondson 4 Heather Backer 5 Kristine Durand 6 Sarah Burkart 7 Brittany Singleton 8 Jenna McHugh 9 Carolyn Lenz 10 Jody Gastrich 11 Renee Zegar 12 Stacy Wilson 13 Lisa Wilber 14 Abigail Dennis 15 Wendy Marshall 16 Liz Pishotti Jones 17 Vicki Rea 18 Lisa Gausmann 19 StephanieThaman 20 Kim Dugan Male 40-44 1 Kevin Herd 2 William Hoffman 3 Eric Hunziker 4 Mike Dehring 5 Jeff Kling 6 William Stolz 7 Tom Rhoades 8 Jeff Phillips 9 Chris Cavanaugh 10 William Allen 11 Lee Sellers 12 Roger Haire 13 John Fronduti 14 Kevin Dobson

15 Tim Nijakowski 16 Eric Moore 17 Chris Panczyk 18 Tim Cantrell 19 Howard Miller 20 Brett Rubin Female 40-44 1 Shannon Davis 2 Jennifer Klosterman 3 Allison Buecker 4 Jen Horenziak 5 Susana Siu 6 Cathy Hill 7 Hellen Scharff 8 Kim Noble 9 Heather Fenton 10 Lisa Lestina 11 Jill McGrail 12 Amy Carlier 13 Pamela Baker 14 Trish Hiler 15 Elizabeth Hagen 16 Rebecca Hug 17 Lecia Holley 18 Carrie Rayburg 19 Heather Moore 20 Gillian Cooper Male 45-49 1 Nicholas Seabourne 2 Bob Fehrenbach 3 Dave DeNoma 4 Paul Schwartz 5 TJ Lentz 6 Michael Rioux 7 Keith Hall 8 Doug Maxwell 9 Mark Bardgett 10 Scott Schoenharl 11 Doug Schneider 12 Paul Reed 13 Dan Rebella 14 Ted Kauflin 15 Brian Tumlin 16 Kenneth Wedig 17 David Szeremet 18 Jay Brewer 19 Brock Hanthorn 20 Rick Lukin Female 45-49 1 Jill Peters 2 Susan Shepherd 3 Susan Tabor 4 Florence Murphy 5 Renee Lentz 6 Laurie Davis 7 Pamela Lohbeck 8 Mary O’Donoghue 9 Verna Arnette 10 Jennifer Russo 11 Tracy Murphy 12 Jenni Love 13 Vicki Gundrum 14 Gay Hammon 15 Karen Robinson 16 Jennifer Summe 17 Valarie Barbour 18 Lauren Hudson 19 Joni Torsella 20 Kim Robinson Male 50-54 1 2 3 4 5 6 7

Dan Bird Alan Hicks Jeff Stilgenbauer Dan Falke T J Candy Andy Jones Lon Bussell

8 Ken Taylor 9 Terry Thompson 10 Tod Davis 11 Len Schuster 12 Raymond Bernardini 13 PJ Arling 14 Mark Tensing 15 Iain Hughes 16 Brent Baker 17 Joe Brown 18 Rob Beigh 19 Geoff Mearns 20 Eric Huey Female 50-54 1 Cheryl McKettrick 2 Chris Jones 3 Peg Doerger 4 Lynda Reisenfeld 5 Pattie Lucking 6 Michelle O’Neill 7 Joan Cameron 8 Janet Geiger 9 Diane Orzali 10 DorothyHaferrtepen 11 Ann Gruenbacher 12 Cynthia Tate 13 Julie Anderson 14 Susan Wingertsahn 15 Cindy Howell 16 Carmella Giulitto 17 Liz Martini 18 Mary Owensby 19 Cammie Hinken 20 Karen Cormier Male 55-59 1 Joe Zeinner 2 Fernando Ceccopieri 3 Bruce Jones 4 Neil Martin 5 Kenneth Roth 6 Mike Lies 7 Dave Lenahan 8 Bruce Williams 9 Daniel Heffernan 10 Jim Jansing 11 Joerg Zuend 12 Kevin Sheehan 13 Stephen Chambers 14 Keith Maddox 15 Thomas Dankenbring 16 Al Edwards 17 Mike Taylor 18 Garry Shields 19 Greg McCormick 20 Larry Scharfenberger Female 55-59 1 Elaine Mersch 2 Mary Jablonski 3 Deb Bird 4 Connie Haglage 5 Edie Ezell 6 Judith Peelman 7 Janet Christoff 8 Terri Klapproth 9 Jill Cummins 10 Rhonda Bohannon 11 Linda Heinold 12 Kay Bolin 13 Karen Varney 14 Karen Crane 15 Sharon Vogt 16 Teresa Weden 17 Kimberly Theiss 18 Ramona Fry 19 Judy Schletker 20 Anne Isburgh

Male 60-64 1 Thomas Eckel 2 John Gee 3 David Jones 4 Jim Marshall 5 Stephen Peelman 6 Dennis Geiger 7 Tom Niehaus 8 Rick Peppers 9 John Macleod 10 Dan Aerni 11 Matt Spurlock 12 Chris Graver 13 Bob Wahlke 14 Mark Jepson 15 John Froelich 16 Robert Bergstein 17 Bob Stephens 18 Mike Wiedemann 19 David McKenrick 20 Robert Perry Female 60-64 1 Mary J. Overcash 2 Jean Schmidt 3 Kathleen Wilkins 4 Sally Wallace 5 Jennifer Black 6 Kathy Reinbach 7 Donna Anderson 8 Elizabeth Rader 9 Laurie Herman 10 Mary Chuey 11 Carol Straubing 12 Paula Hoffman 13 Sara Badarak 14 Joyce Meyer 15 Eileen O’Keefe 16 Mary Ann Schewe 17 Linda Milden 18 Kathleen Oneill 19 Mary Beth Price 20 Bekki Kreinest Male 65-69 1 Jim Sears 2 Lanny White 3 Billy Squires 4 Robert Kroeger 5 Jim Devanney 6 Barry Levine 7 Earl Rivers 8 Andrew Steck l9 Mark Sackett 10 Frank Osborne 11 Michael Horner 12 John Glendon 13 Ed Hunter 14 Vince Jolivette 15 John Krumpelbeck 16 Bill Froschauer 17 Andy Livingston 18 Ray Westrich 19 Richard Woeller 20 Tom Wick Female 65-69 1 2 3 4 5 6 7 8 9

Judith Harmony Carol Meagher Elizabeth Brown Lora Burfitt Connie Showalter Zuzi Poullos Cassandra Keller Mimi Turner Pat Enders

Male 70-74 1 Wayne Wheeler 2 Jim Rector

3 Bill Kehoe 4 Martin Fritzhand 5 Alphons Veldhuis 6 Michael Kelley 7 Gene Black 8 Bill Hopkins 9 Bill Eckerle 10 Dennis Sweeney 11 Tom Koskinaris 12 Brendan O’Neill 13 Richard Roberson 14 John Bossert 15 Nick Greco 16 Howard Schumacher 17 Robin Cotton 18 J Ford Johnston 19 Walt Foul 20 Ted Scheall Male 75-79

21 Maureen Miller 22 Janet Kelley 23 Diana McBride 24 Chris Jordan 25 Emma Kelley Male Walkers Under 60

1 Dean Weber

1 Omar Nash 2 Oscar Rosen 3 Angel Nieves 4 Nathaniel Barasa 5 Kun-Po Li 6 Bill Hoffer 7 Damian Young 8 Bruce Markewicz 9 Fausto Cambizaca 10 Juan Cabello 11 Bryan McCauley 12 Ramesh Gambheera 13 Eric Joiner 14 Jeff McCubbin 15 Jon Halar 16 Dave Korengel 17 Bruce Holtgren 18 Ed Mount 19 David Hart 20 Terrence Alexander 21 Ben Stoffel 22 Dan Funke 23 Tom Pellegrino 24 Bill Walke 25 Patrick Clark

Female Walkers Under 60

Male Walkers 60 and Over

1 Tracee Matlock 2 Jenessa Stillwagon 3 Michelle Greene 4 Margie Massie 5 Gayle Cabello 6 Donna Sarky 7 Christina Jones 8 Margee Moore 9 Jingjing Ye 10 Dawn Bittner 11 Danielle Poetter 12 Mary Steele 13 Jenna Baumgartner 14 Donna Fragapone 15 Janet Kempf 16 Colleen Malone 17 Shelby Firestine 18 Lori Radcliff 19 Lisa Clark 20 Lori Reichling 21 Tracy Heinz 22 Kara Lorenz 23 Roberta Tanno 24 Margie Carp-Hargis 25 Amanda Bourne

1 John Fischer 2 Robert Vitz 3 Jerry Arnold 4 Ron Crebo 5 Jim Meiser 6 Jim Lyons 7 Stephen Hunseder 8 Dan Moroski 9 Robert Crebo 10 Ron Johnson 11 W.Scott Cameron 12 Darryl Davis 13 Bill Dean 14 Jack Pille 15 Frank Pressler 16 David Legg 17 William Learmonth 18 Skeeter Williams 19 James West 20 Dennis Burger 21 Don Fieler 22 R Scott Findlow 23 Dave Kappesser 24 Paul Davis 25 Al Miller

1 2 3 4

Duane Correll Howard Hughes George Stump Admiral Sanders

Female 75-79 1 Laura Booke 2 Patsy Darling Male 80-84

Female Walkers 60 and Over 1 Alice Palmer 2 Jan Grzymajlo 3 Patsy Darling 4 Mary Carothers 5 Willa Burns 6 Arlene Finn 7 Patricia Clifford 8 Carol Potterton 9 Martha Ryan 10 Barbara Feilhauer 11 Beverly Eha 12 Chris Buchert 13 Connie Heintz 14 Brenda Fauber 15 Anne Hissett 16 Dianne Murray 17 Sudha Mahalingam 18 Mary L. Bauman 19 Anne Brewer 20 Susan Rolih

Join us and help support HealthWorks! Camps Out, a week-long overnight summer camp for overweight and obese children!

Presented by : The Center for Better Health and Nutrition

Sunday, September 15, 2013 Voice of America Park West Chester, OH

 

5K Run/Walk and 6-Hour Ultra Run/Relay 1.4 Mile Family Fun Run/Walk

For more information, visit us at: www.heartsandhealthrun.com

“Like us” on Facebook

facebook.com/Mudathlon

@Mudathlon

2013 5k Run/Walk Sunday, September 29 1:00 P.M. Start / Finish at St. Jude Oktoberfest St. Jude Church 5924 Bridgetown Road ~ Cincinnati, OH

Visit our website, SophiesAngelRun.org

Connect with us!

Benefits Brain Tumor Research at Cincinnati Children’s Hospital Medical Center & Sophie Meinhardt Memorial Scholarships. Pre Registration - Individuals, by September 20, 2013 Pre Registration - Family Plan, by September 20, 2013 Race Day Registration: 10:30am-12:45pm

$20.00, includes T-shirt & Goody Bag $65.00, includes T-shirts & Goody Bags $25.00, includes T-shirt & Goody Bag (Limited Quantities)

REGISTER ONLINE @ www.SophiesAngelRun.org by SEPTEMBER 22, 2013 PACKET PICK UP - St. Jude Oktoberfest in Sophie’s Angel Run Booth Saturday - September 28, 2013, 4:30-9:00 p.m. or Sunday - September 29, 2013, 10:30am-12:45pm

Oktoberfest Festival Sautrday & Sunday ~ Run/Walk ~ German Food/Beverages Door Prizes ~ Rides ~ Traditional German Dancing

10th Anniversary HARVEST HOME FAIR 5K BENEFITS Crossroads

Cash Awards

Gift Cards

Pediatrics West

SPECIAL ENTRY FEE $10 THURS, SEPT 5, 2013 -5:50 p.m. ONE MILE RUN SUN, SEPT 8th - 9:00 a.m.5kRUN/WALK/RELAY ( Dog Walk) 1 MILE COURSE: One Mile Run along Harvest Home Parade Route. (Start at Bridgetown and Harrison, Cheviot) ***New Location PACKET PICK UP - CROSSROADS 2859 Boudinot Ave #107 45238) Wed. Sept 4th 5:30-7:00 5K COURSE: Start at Harvest Home Park, winding through City of Cheviot, gently rolling. ***New Location -PACKET PICK UP - CROSSROADS (2859 Boudinot Ave #107) Sat - September 7th 10:00-2:00 p.m.

1 Mile Race OR 5k Pre- Registration Only Pre Registration: Both Races (1 mile & 5K) Race Day 5 K Registration 8:00-8:45 a.m. Dog Walk Registration: www.fourgottenpaws.com Awards Mile Race: Awards 5 K Race: Awards Fitness Walkers Kid’s Fun Run Sunday

$10.00 $20.00 No Shirt/ $10 T- Shirt $15.00 No Shirt/ $10 T-shirt

1st M/F Runner overall. Top 25 Male and Female Runners. Top 3 M/F Runners overall and lst Masters. Top 3 Age Group. lst M/F overall. Top 3 Age Group. Sun approx. 9:45 a.m. Ribbons/Goody Bags.

Door Prizes

Location: Harvest Home Park, 3961North Bend Road, Cincinnati, OH (I-74 to North Bend Road Exit, S on North Bend Rd)

Registration Forms, Information and Results: GetMeRegistered. com or http://www.harvesthomefair.com

PNC Bank BOB RONCKER’S RUNNING SPOT Local 12 JOHNSON NASH METAL PRODUCTS NOAH’S ARK CHIPOTLE NEIDHARD MINGES FUNERAL HOME PEP BOYS WALGREENS DUNNHUMBY’S DAVE BACKER AUTO BODY MERCY WESTSIDE RUNNING CLUB PANERA BUDWEISER