14 Spring Spotlite by Kathy Penote

For over 30 years, the mission of Bob Roncker’s Running Spot has been to provide a passionate, experienced and knowledgeable staff, outstanding products, encouragement, and participation opportunities to help our customers and the community maintain or adopt a healthy, active lifestyle through walking and running. This store was “homegrown” here in the tri-state. We are continuing to support our mission and still helping over 150 charities each year. Thank you for your continued patronage and we look forward to fitting you again soon!

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

NEW STORE HOURS O’Bryonville, Glendale and Loveland Hours Monday-Friday 10 a.m. - 8 p.m. Saturday 10 a.m. - 5 p.m. Sunday 12 p.m. - 5 p.m. Newport Store Hours Monday-Friday 10 a.m. - 7 p.m. Saturday 10 a.m. - 5 p.m. Sunday 10 a.m. - 5 p.m.

t i F e r e h W ! s n e p p a H

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

Contributors Lisa Coors Bonnie Bayer Daniel Geraci Cliff Jennings David Kaiser Kathy Penote Bob Roncker Kurtis Smith Rod Thomas Marc Tiesmann Riley Vollmer Carl Wiers Cover Art Scott Carney Art Director Kathy Penote Editor Kate George

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

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.

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

When and Where First & 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

Go to www.runningspot.com for details about our Fall training group!

2014 Dirt Days Trail Races The Running Spot Dirt Days Trail Races is a series of off-road runs held throughout the year. If you have never competed in a trail race, this is your chance to try something new. Glenwood Gardens Night Run Saturday, September 13 9:00 p.m. 5k Trail Run Glenwood Gardens More detailed information here: www.runningtime.net

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.

Saucony Kinvara 5 (Lightweight Neutral)

Dave’s Shoe Update By Dave Kaiser New shoes have arrived for the summer season! At The Running Spot, we are carrying a variety of styles and brands that we have never before carried. Come into the store and see some of the great additions to our product lines. We are now carrying shoes from ON, Hoka One One, and Salomon for the trails. Here are a few popular models that came out in time for the warm weather.

Hot off the press is the new Nike Zoom Pegasus 31. Nike’s longest running shoe is back with a solid overhaul. Keeping the fit that Pegasus has perfected, this shoe uses engineered mesh like last year’s model which allows for a light weight and reduced irritation. The midsole maintains the same platform with a zoom air unit in the heel and Nike’s super soft cushlon foam. 10mm heel drop. $100 Nike Lunar Glide 6 (Stability)

Following the great Ghost 6, the Ghost 7 takes a well-made shoe and makes it better. This new version keeps the full ground contract and omega grooves from the previous model, allowing for the smooth heel-to-toe transition that runners love. New to the Ghost is the BioMogo DNA midsole which makes the shoe lighter than the previous model. Bigger lugs in the forefoot increase responsiveBrooks Ghost 7 ness. A lightweight mesh upper with no sew overlays add to the comfort of this shoe. 11mm heel drop. $120 Brooks Glycerin 12 (Neutral) The new Glycerin received an overhaul this year. Keeping the familiar shape and fit, the Glycerin gives increased cushioning with the new Super DNA that debuted earlier this year in the Brooks Glycerin 12 Brooks Transcend. Now with the new midsole foam, this shoe is lighter than ever. Ideal pressure zones in the outsole optimize pressure distribution from heel to forefoot. The 3D Fit Print upper creates a custom fit without adding weight. 10mm heel drop. $150

This soft and responsive trainer is back with some great revisions, including a lunarlon foam 30% lighter than before. The outsole has been redesigned with a pressure mapped outsole encouraging natural movement through the toe off. Another big renovation to this shoe is its improved dynamic support. 10mm heel drop. $110 **Note, after an 8 year run, Nike has discontinued the Nike + pocket in their shoes. **

Saucony Kinvara 5

Brooks Ghost 7 (Neutral)

Nike Zoom Pegasus 31

Nike Zoom Pegasus 31 (Neutral)

The Saucony Kinvara 5 is out with a new, more flexible and durable lightweight mesh upper. Instead of a TPU toe tip, the Kinvara 5 uses reinforced FLEXFILM to lock in the foot without added weight. Another new feature is the re-designed plush collar for better ankle fit and comfort. With a Powergrid insert in the heel and EVA+ midsole, this is a great lightweight trainer. 4mm heel drop. $100

Nike Lunar Glide 6 Saucony Ride 7 (Neutral)

Saucony Ride 7

The Saucony Ride 7 is out with heel-to- toe powergrid foam, creating a more cushioned and responsive ride. This shoe received the Editor’s Choice Award in the June 2014 issue of Runner’s World. The Ride 7 features a highly breathable mesh upper with Saucony’s RUNDRY lining that helps wick away moisture from the foot. This shoe also features an extended SRC Impact Zone allowing for shock attenuation and setting the foot up for a smooth transition. 8mm. $120

Attaining Our Goals By Bob Roncker Let me throw out a couple of expressions that you probably have heard. “Use it or lose it.” “A journey of a 1,000 miles begins with the first step.” I think each of these well-known phrases has relevance for us.

Each finisher is motivated, but whom do you think will best defy the all-consuming intense pain and stride towards the unbroken ribbon that stretches across the finish line? Reward versus Effort comes into play. The greater we believe that the struggle is worth the outcome, the higher the likelihood we will do whatever is necessary to attain that end. This is where goal setting helps. Clear and focused goals have the best chance of being realized. When I came across the concept of SMART goals, it made a lot of sense to me and I’d like to pass it on to you. SMART goals contain the following elements. They are: S specific M measurable A achievable R realistic T time-framed

The first expression can refer to our fitness level. Throughout my 56 years of walking and running for exercise, enjoyment, and competition, I’ve talked myself out of starting many a jaunt. However, I honestly can say that I have NEVER regretted a completed walk or run. Becoming fit requires consistency. Don’t allow inertia to hold you back. What happens if we stop moving? It’s my contention that there are many similarities between a body that’s falling out of shape due to inactivity and a body that is aging. The second expression is less meaningful for someone already in the habit of exercising or competing. What about the person just looking to begin? It’s been said that the glory isn’t in finishing the race, but having the courage to start. Why should simply starting something be an achievement? There are a variety of reasons. Inertia comes into play. The fear of failure influences us. The unknown is scary. So, what’s needed to not only gear us up to start but also to accept and struggle through the tough patches that lie ahead? Motivation, I believe, is a key for starting and maintaining most any activity. A struggle always exists between Benefits versus Effort Required. When the perceived or actual benefits far outshine the effort required, motivation is high. Marathons present the perfect case for Benefit vs. Effort. Beyond the 20-mile mark, we all suffer and the body pleads for help. I want you to fantasize that you and a runner from Kenya are evenly matched and vying for the lead. Three miles remain. You two shuffle back and forth as you try separating, physically and mentally, from one another. It’s been a magnificent contest of body and will. Each of you is hurting, but your determination helps you maintain form and pace. Now, only one mile is left. A prize of $10,000 awaits the winner. Each of you desperately wishes to snare the money. For you, if you continue at this same speed and prevail, you will finish in a personal best time and be able to purchase that new car of your dreams. For the African, $10,000 represents the opportunity to purchase ample farmland back home, with plenty remaining to obtain a herd of cattle. With these riches, he can lift his family out from the abject poverty that defines their current existence. A whole new way of life beckons.

If your goal has these five elements, the likelihood of you completing it increases exponentially. However, there can be other considerations when setting goals. Goals can be: a. Short Term b. Long Term Goals can be measured by the probability of achievement: a. The impossible dream b. Challenging but attainable c. Something you fully expect to reach I think it’s a good idea to have both short and long term objectives as well as goals with different levels of probabilities of achievement. Write them down. Post them where they are visible. Tell others what you are considering and make yourself accountable. You want to have a clear vision of your desire because the next issue confronting you is perseverance. We’ve all created New Year’s Resolutions oftentimes long abandoned by midFebruary. Why do some people persist while others abandon the effort? For some, it’s because they have a clear vision and they know their every action affects their personal finish line. For others, they truly like what they are doing. This involves the WHY. If the act of doing something is Intrinsic (you do it for its own sake) rather than Extrinsic (doing it for external factors), you will enjoy the activity and continue doing it. Enjoyment is a key element to the entire process. If you perceive that the rewards are worth the effort, if you utilize SMART goal setting procedures, and if you take pleasure in what you are doing, what’s going to hold you back? Like the Nike expression goes, “Just Do It.” What is on your horizon?

Appalachian Trail Adventures By Carl Wiers Over the past two years, I have had the opportunity to hike a portion of the Appalachian Trail with two former Running Spot employees -- Andrew Walker and Jeff Clift – as accompanying chaperones. Here is more of my story… I teach at Clark Montessori High School of the Cincinnati Public Schools when I am not working at the Running Spot. Each year, between the 3rd and 4th academic quarters, Clark Montessori High School goes on Spring Intersession. The high school teachers lead an intersession of their choice -- one they feel the students will enjoy and benefit from as well as one about which they feel passionate.

Andrew Walker chaperoned in 2013 – after also being convinced to coach cross country with me at Clark. Andrew’s conversational skills were very much enjoyed by the students and adults alike on the trip. His passion for and knowledge about music was a big hit with the Clark Montessori crew. Overall, his extensive trail experience benefited each and every one of us. In April 1014, I recruited Running Spot employee Jeff Clift to accompany our group as we hiked the same section of the trail. Andrew, of course, was in Budapest at this time working with his own set of students. Once we were on the trail, I knew Jeff was in his element and, as I hoped, we did not lose a beat from Andrew to Jeff. Like last year, having a younger and more fit assistant to push the stronger students allowed Greg and me to catch our breath every now and then. Jeff also was a big help with logistics and the large number of rambunctious 9th grade boys. For a reason I will probably never know, a group of 9th grade boys named our young chaperone Sketchy Jeff, which was a sure sign that they connected. In fact, Jeff is going to volunteer with my cross country team this season.

For seven of the past 19 years at Clark Montessori, I have chosen to lead a group of students on a section hike on the Appalachian Trail with my good friend and co-teacher Greg Meece. We As I plan a future Clark trip, I can’t help usually recruit a couple of adult chapbut look around the Running Spot and erones each year to accompany us. The wonder who will be the next sucker that past two years, I have been fortunate I can lasso into accompanying a group to connect with several Running Spot of high school students and two old Lto R: Andrew Walker, Carl Wiers and Jeff Clift co-workers who have had experience guys as we enjoy the great outdoors! I backpacking and wanted to spend eight am not sure where our next trip will be, but you bet it will be fun! days in tents with a bunch of teenagers. (They are almost as crazy as I am!) Once on the trail, we hiked about eight hours a day with periodic stops based on the terrain and always stopped for lunch together. Since everyone had different stride lengths, fitness levels, and temperaments, we often spread out on the trail. Even with 31 hikers, you could easily walk alone for hours at a time without hearing another human voice. Or, if you chose, you could hike in a group and have some wonderfully deep conversations. Each hiker carried a pack that weighed approximately 30 pounds, which eventually became unnoticeable after a week. For the past three years, we have hiked the section of the Appalachian Trail from Sky Meadows State Park in Virginia to the Pennsylvania-Maryland border which is 80 miles away. We did this over the course of eight days.

Side note- There are three nice things about the section of the trail that we hiked. First, there are great places to put up 10 tents for 31 hikers – from the Blackburn Trail Center to Sky Meadows State. Second, the trail is sufficiently challenging to almost all hikers. And, third, Harper’s Ferry is in the middle of the this route with shower facilities and restaurants in town. It’s also a place for a bit of a history lesson. On another side note, Jeff hiked in a pair of Brooks Pure Flows and I enjoyed the support and stability of a pair of Solomon trail shoes. We sell both shoes at the Running Spot!

• Black and White Juno Bra, Moving Comfort, High impact C-DD, $56 • Printed Modern Tempo Short, Nike, New take on an old favorite 3”, $45 • Women’s Nike Air Pegasus 31 - Neutral Cushion , Nike Zoom Air technology $100 • Sports Beans – Berry and Fruit Punch - Jelly Belly - $1.50 • Nuun Energy – Wild Berry Nuun - Caffeinated Electrolyte Replacement $6.50 • Forerunner 220 GPS Watch by Garmin - $249.99 • High Performance Ultra-Light by Feetures - $11.00

Above: • BTN short, North Face, favorite light weight split short, $65 • Voltage Crew, North Face, perfect long distance tee, $30 • Brooks Ghost 7, $120, Neutral Cushion, Brooks top selling neutral trainer • Travel Stick by The Stick, $30.00 • Nuun Energy – Cherry Limeade, Caffeinated Electrolyte Replacement, $6.50 • Vivofit by Garmin, Activity Monitor, $129.99 Left: • G-87 Tank, Nike, Go to tank that works for any occasion, $38 • GTD Run Short, North Face, 4” great wicking and stretch the trail, $38 • Brooks Ghost 7 , Neutral Cushion, Brooks top selling neutral trainer, $120 • Nuun Energy – Cherry Limeade Caffeinated Electrolyte Replacement, $6.50 • Vivofit by Garmin, Activity Monitor, $129.99 • Berry Insole, Superfeet, Women’s specific insole, $45.00

Exercise MODIFICATIONS:

The Key to Safe and Productive Exercise By Lisa Coors MBA, ACE-AHFS Owner, Coors Core Fitness; Founder, The Women’s Fitness Association Have you ever taken an exercise class and your knees, back, hips, neck and/or shoulders hurt? This is a common complaint I get from so many clients who tried exercise classes or even personal training sessions that put them in pain. As a 15+ year personal training veteran, I would like to offer some guidelines and some modifications to keep you safe. 1. If the instructor does not teach AND correct form, leave! Remember, you are paying for this training. If the instructor isn’t doing either of these, what value are you getting? You are trusting this person with your body. 2. If you are taking a class in which everyone is talking, your safety is at risk. Sometimes you can miss a cue which can cause injury. I realize some people take classes for social reasons, but remember why you are really there. One can always converse before and after class. A good instructor controls this issue while making sure everyone can hear the instructions given. 3. Every exercise has a precursor and a progression. Think of exercise as a staircase. You have to start at the base. Some exercise classes assume you are “half way up the staircase” and start at an advanced level. If you haven’t started at the first step, the appropriate muscles will not fire and you will be injured. Always ask the instructor to identify the level of that particular class. If you are looking for classes for senior citizens or for those with special needs such as Parkinson’s or arthritis, make sure the class being considered is geared toward the appropriate population. 4. Always ask for a modification if you are aware of a personal physical issue. If you know you have a bad back, knee, etc., inform the instructor ahead of time. If the instructor does not know what modification to give you, this may not be the right class for you. 5. If you are taking a high intensity cardio class, like Zumba, sometimes you need to simply modify by eliminating some of the jumps and pivoting motions, both of which are hard on the knees. Samantha Geverts, Zumba Instructor at the University of Cincinnati, suggests trying different Zumba or other cardio classes until you find the instructor that you like. She believes these classes tend

to be large and the instructor can only modify so much while keeping to the beat of the music. She encourages attendees to design their own modifications to the moves while still making it fun. Here are some modifications of common exercises that will build your strength and eventually allow you to take it to the next level: Plank: Most planks are done on your hands or elbows. So many people complain of their back hurting during this exercise, which is usually due to not engaging the core. You can ease into the plank by resting on your knees and then engaging the core. To engage your core, pull your belly button into your lower back. This should feel like a tight belt around your entire waistline. As soon as you can no longer hold that engagement, you need to rest. Squats: Squats are performed by pressing your hips back like you are tapping your rear end on a chair. The knees stay right on top of the ankles and do not move forward. Weight is kept more in your heels as you move up and down. Toes are straight and feet are little less than shoulders width apart. Try squeezing your glutes together each time you stand to keep your back safe. Great modifications of the squat are wall sits or floor bridges. The reason most people can’t squat is due to lack of movement in the hips. The bridge teaches the glute max to fire along with your lower abdominals (transverse abdominis) and pelvic floor. When these all engage, your hips will shift back with no problem at all. Push-ups: I refer to a push-up as a moving plank. Many instructors may disagree but I teach my clients how to do a push-up by teaching the plank first. The push-up requires your core to be engaged. If you let the core disengage, you could hurt your back. Have you ever seen someone do a push-up by dropping their stomach and arching their back? This is a sign of a lack of core strength which can lead to back problems. As you build your time with the plank, either on your knees or your toes, you can start to lower yourself towards the ground and push up. Again, stop when your core disengages or you are two inches from the ground. It is not necessary to tap your chest on the ground. Save your rotator cuff! Hopefully these guidelines and modifications help you with your next exercise class or personal training session. Remember, you are trusting your safety with an instructor that does not know you or your body’s abilities. If you are new to a class, go 15 minutes early, introduce yourself and ask questions to make you feel more comfortable. Remember, exercise is supposed to be safe, effective and fun! Don’t be afraid to ask the right questions.

Bob Roncker’s Running Spot, TriHealth and St. Elizabeth Team Up to Offer “Sit To Fit” Exercise Program Bob Roncker’s Running Spot, TriHealth and St. Elizabeth have teamed up to offer a fall “Sit To Fit” eight- week exercise program for Greater Cincinnati and Northern Kentucky. If you’ve ever wanted to begin a walking or running program but couldn’t get motivated or you know someone who would benefit from group exercise, this is the perfect opportunity. Join other beginners -- joggers and walkers -- and discover the joy of getting fit. The eight-week program leads you up to walking or running the Jingle Bell Run 5k on Saturday, Dec. 13, 2014 at the Northern Kentucky Convention Center. “Many times people are intimidated and fearful of starting something like this. Sit to Fit is a non-threatening and enjoyable program that will produce results. At the end of eight weeks, you will have the confidence of knowing you are able to complete a 5K (3.1 miles)” says Bob Roncker of Bob Roncker’s Running Spot. The fall groups meet on Mondays and Thursdays for eight weeks beginning October 20 at 6:30 p.m. at the following locations. (The Anderson location will also have a morning session option at 9:30 a.m.) The training groups, designed for beginning walkers, run/walkers or joggers, are limited to 50 participants per site. The small group size ensures that everyone has the opportunity to receive personal attention from our coaches. However, anyone wishing to join is welcome. The $50 cost includes a technical shirt, technical socks, gift card, training information, motivational tips, a like-minded group with which to train and a celebratory evening together.

Ohio Locations: Anderson -- Meet at Anderson Township Center, 7850 Five Mile Road, Cincinnati, Ohio 45230 Clifton -- Meet at Good Samaritan Hospital/Clifton Registration Lobby, use Clifton Avenue entrance and parking, 375 Dixmyth Avenue, Cincinnati, Ohio Glendale -- Meet at Bob Roncker’s Running Spot, 267 East Sharon Road, Cincinnati, Ohio 45246 Loveland -- Meet at Bob Roncker’s Running Spot, 127 West Loveland Avenue, Loveland, Ohio 45140 O’Bryonville -- Meet at Bob Roncker’s Running Spot, 1993 Madison Road, Cincinnati, Ohio 45208 Western Hills -- Meet at Good Samaritan Outpatient Center, 6350 Glenway Avenue, Cincinnati, Ohio 45211

Kentucky Locations: Edgewood -- Meet at St. Elizabeth Medical Office Building Lobby, 20 Medical Village Drive, Edgewood, Kentucky 41017 Newport -- Meet at Newport on the Levee, 1 Levee Way, Newport, KY 41071

Registration will be open at www.runningspot.com. For more information, please call 513.686.0095 or 513.545.2514. You can also address any additional questions to sittofit@runningspot.com.

Thanksgiving Race Training Groups Thanksgiving Race Training Info Sessions Tuesday, August 26 & Wednesday, September 3 O’Bryonville Running Spot at 7:30 pm Would you like to participate in one of the oldest running and walking events in the country? You can! 2014 marks the 105th running of our local Turkey Day event. As far as our research tells us, this is the 6th oldest race in the country. Our training program is open to runners, run-walkers and walkers of all levels who wish to train in a fun and unique team-like environment. This program meets twice weekly – Saturdays at 8 a.m. and Tuesdays at 6:30 p.m. – leading up to the Thanksgiving Day Race on Thursday, Nov. 27. Our primary meeting locations include the Running Spot in O’Bryonville and Newport-On-The-Levee, along with Lunken Airport, Summit Country Day School and St. Cecilia Church in Oakley. We offer various levels of training ranging from walking, run-walking, running and racing. The program is open to novice and experienced runners/walkers alike. You will be grouped with others of similar talents and abilities and led by a group of coaches who will assist you along the way. You will receive a month-by-month training schedule leading you up to the race date. If you are unable to make a workout, the schedule helps you keep pace with the group. Workouts will involve a blend of speed-training and distancetraining designed to get you ready for the 6.2-mile race course. Whether or not you are taking part in the race, you are still welcome to train with us. It’s not all work! We make sure to add some fun social activities throughout the training period as well! Cost is $80 and you can register online at www.runningspot.com 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: Bob Roncker via email at bobroncker@runningspot.com Or contact any of our Running Spot locations at: O’Bryonville Spot Glendale Spot 513.321.3006 513.772.7999

Loveland Spot 513.831.2378

Newport Spot 859.491.9500

What are You Eating? By Marc Teismann I normally don’t write a lot about nutrition but lately I have been tinkering with my diet. I am not a nutritionist nor do I know a lot about ratios of protein to carbs type of stuff. But what I do know is… You Are What You Eat!! It IS that simple. If you eat crap, your body will perform like crap. And that applies to every part of life, not just running. However, since this is a running paper, I will relate it to running. Eating is a crucial part of life. We should be eating to live and NOT living to eat. So why do many of us eat foods that are so bad for us? It’s a tricky question. Is it because healthy food doesn’t taste as good? Is it that healthy food is more expensive than other food? Or, is it that we are not educated about the foods we need to eat? For me, it was all three of these reasons. From my own experience, I believe that healthy food is every bit as tasty as junk food. Yes, it is a bit more expensive than your “typical” food but not nearly as expensive as the medication you may need because of what the “typical” foods do to your body. And, yes, many Americans are uneducated regarding proper nutrition. But, with a little curiosity and a bit of research, you can find out everything you need to know. About two years ago, I began dating my current girlfriend Jessica, who was at the time a vegetarian. I thought she was crazy for being a No Meat Athlete and trying to run marathons. To me, that was absolutely nuts. I believed that if you ran, you needed protein (meat, chicken, or fish) to recover. After a few months, I let her talk me into giving her vegetarian diet a try. I committed to this lifestyle for a month and I actually felt so good that I decided to continue for another month. Unfortunately, I made this change right before my first 100 mile attempt. To no surprise, I ended up dropping out of my 100 mile race and totally blamed it on the diet. I told everyone that I wasn’t getting enough nutrients or calories. But little did I know that I was doing it ALL WRONG! It’s now about 1.5 years after my first vegetarian attempt and I’m planning on tweaking my diet again. I’ve since successfully completed my 100-miler along with many other races on my “normal” diet. So, why would I want to take that chance of ruining my training again? Well…I want better! I want better race

results. I want to recover better. I just want a HEALTHIER life! There are many endurance athletes who are on a plant-based diet and perform at a very high level. My favorite question I get when I bring up Vegans or Vegetarians is, “How are you planning to get your protein?” Well, where do you want me to start? Protein comes in the form of beans, nut butters (almond butter is my favorite), lentils, tofu, kale, and almond milk. There are very many ways we can get protein without eating meat or fish. You also can still carb load with pasta. Being a runner and thus burning a ton of calories during my workout means that I will have to consume a ton of calories. This means not eating three meals, but eating a lot of small meals to stay fueled. For the last few weeks, I have been working hard on eating smaller meals throughout the day but still sitting down to a decent size meal in the evening. I believe I have a pretty good grasp on this so far! One thing I know I want to work on is my post-workout meals. I hear so many people say they deserve to eat “something” because they ran so far. I see plenty of people after training group runs going to a local burger joint and chowing down. Even some of my friends do it and I’ll go with them and order a turkey burger. This does nothing for you, especially if you do it every week. You might as well not run. I’m not saying you must eat a salad or just an apple but try some lean chicken with a vegetable/fruit side. It is hard I know; after the Pig, I took in a few dozen wings at Hooters! Actually, the best food to consume after a run is some fruit with a little protein. Fruit is easy to digest and gives you natural sugars that help restore glycogen to your depleted muscles. The protein can be nuts or a small piece of chicken. This type of food helps you recover faster than a greasy burger or pizza. I know I have used the term “plant based” but I’m not sure if I will try to hold myself to being vegan. Although I do believe that being vegan is a healthy lifestyle, I don’t believe in saying “I will not eat this” or “I won’t eat that.” Knowing what is healthy will deter you from eating a lot of junk but indulging a little will help you not to overdo it. I’m going to eat whatever and whenever I want, but in moderation, of course. This goes for beer as well! I know it’s hard to eat healthy especially when we are all used to the convenience of highly processed foods. But, running is hard work as well but we still do it. Runners tend to have strong willpower and determination. Take that same attitude and treat your body like it’s the only one you get. Wait, it is the only one you get!

Another Adventure Around the World By Cliff Jennings Over the years, I have written about my marathon experiences in places like Antarctica, Easter Island and the Great Wall of China. This article will be about my marathon in Greenland in 2008. During the summer of 2008, Air Greenland had direct flights once a week from Baltimore to Kangerlussuaq, Greenland. Kangerlussuaq is a tiny town but has the biggest airport in the country because it served as an American Air Force base in the 40’s and 50’s. From Kangerlussuaq, I flew to the town of Nuuk, the capital of Greenland. It is one of the smallest capital cities in the world by population, with just 16,000 citizens. It is also the world’s northernmost capital at about 165 miles south of the Arctic Circle. There were approximately 300 runners in total participating in the 10K, half marathon and full marathon. All but about nine of the runners were locals; there was one other runner from the US, one from Italy and about six runners from Denmark. The marathon course was a two loop race and very hilly. It started at the center of town and wound through the more populated areas before heading out of town, past the airport with the turnaround in a newly built suburb. At the turn, we headed back into town to drop off the half marathoners and begin the circuit again. The scenery was fantastic. We passed by the harbor, where you could see a few lonely icebergs drifting by. The buildings in town were mostly small and very colorful, especially in the old town section. Once outside of town, buildings were sparse with snow covered mountains surrounding the town in the distance. There were no spectators on most of the course, just the occasional motorist honking their horn. Even in town there were few spectators. I was alone for most of the time on the second lap as there were less than 100 runners in the

full marathon. I did enjoy the scenery, but it sure did get lonesome. With not much to do in Nuuk, I only spent a few days there, and then flew to the town of Ilulissat, which is about 120 miles north of the Arctic Circle. Even in the summer, the temps rarely get above 50 degrees. The main reason for visiting this town was its proximity to the Ilulissat icefjord, one of the most active glaciers in Greenland. You could look out your hotel window into the bay and literally see icebergs the size of your hotel floating by in the distance. As a small town of 4,000 people, tourism was the main area of employment. On one tour, I was taken to the Eui Glacier where you could see and hear the glacier calving. When a glacier calves, it sounds like the crack of thunder, and you usually see a big splash as it falls off into the ocean. This is how icebergs are formed. Another day, I journeyed to the small settlement of Ilimanaq. Ilimanaq had a population of approximately 80 persons who greatly depended upon fishing and hunting. The trip home was a real “trip.” I was scheduled to fly from Iiulissat to Kangerlussuaq, and then onto Baltimore. This flight from Kangerlussuaq to Baltimore was the last flight of the season back to the US. The day before my departure, I heard that the Air Greenland pilots had gone on strike! If I missed my flight to Kangerlussuaq, I would not be able to get back to the states. (The flight to the US was operated by another airline and contracted to Air Greenland, so the last leg was still on schedule.) The strike was still on for the day of my departure but there were still a couple of flights available. I went to the airport and explained my situation. Pilots told me to stand by and they would do their best to help me. Minutes before the last departure to Kangerlussuaq, my name was called and I got the last seat. Talk about relief! Had I not been able to get that last seat, I would have had to fly to Denmark in order to get back to the US. I eventually arrived in Kangerlussuaq, spent a few hours at the tiny airport and then boarded my flight, which only had about 20 passengers on a 757 jet. It was an interesting trip to say the least.

Finding Your Why By Riley Vollmer I have always hated goal setting. I see it as this looming shadow of potential failure, and no one wants to be a failure. Just because I make this mental commitment, everything is now supposed to fall in to place? There is nothing enjoyable about the reality check of not reaching the goal. I know this is the point where the more mature, successful person in the room tells you to suck it up and try again. “That’s life kid!” I understand that, but why should your mental promise be the key to success? Is it really that important? Anyone who has competed on an athletic level knows how important visualizing your goals can be to ensuring success. It may work for some, but there may be an alternative option for many of us. The Sports Gene by David Epstein offers convincing explanations as to why some of us compete in the Olympics and why most of us will forever exist in the minor leagues. (The weekly softball game is definitely a social gathering and not a competition.) Most importantly, Epstein explains how goals may not be the answer in terms of athletic success. Us minor leaguers are thrilled to learn that freak athletic superiority is not strictly due to super human genetics. There is still hope to turn those big dreams of (insert pro athlete career here) into a reality. Epstein discusses goals in depth and presents studies that show a large percentage of success falls under the realm of positive perception and sheer will to achieve. In other words, how you

are able to see the world shapes your ability to self motivate and ultimately reach goals. In the continued quest to understand fitness motivation, this is a pretty exciting possibility. With a clear perception comes a better understanding of true motivation, driving an individual to stick with it, to make a real and lasting lifestyle change. Instead of practicing tennis three times a week and feeling frustrated by lack of immediate results, practice every day and revel in the positive experience of daily exposure. Will anyone become Serena Williams overnight? Of course not! The foundations of perception are built on commitment and a strong sense of why. Having a “why” in life can be a lot more motivating than having the simple goal of “I will stop eating a sleeve of Oreos after dinner in order to improve my health.” Epstein’s alternative asks “Why do I want to stop eating Oreos every night?” I want to stop because all my pants have ripped open thus reducing me to elastic waist bands and embarrassingly tight yoga pants, not to mention the fear of not being able to see my toes. Epstein explains that unless you can get a grip on perception and build a strong mental foundation of purpose, the lack of results will continue, i.e. Oreos will still be scarfed down after dinner. Finding a stronger sense of how you see the world, how you mentally handle the discomfort of challenging workouts, or why you chose to go to the gym at the crack of dawn is the real secret to attaining results. Goals are always a good idea, but many of us believe saying a half-hearted prayer is what it will take to reach the finish line. Fortunately for everyone, achievement runs much deeper than that. With your “why,” you may find that you can accomplish anything.

How are you Hydrating and Staying Cool?

When it comes to drinking fluids on a hot run, not everyone likes to carry water with them -- whether it’s on a belt or in the hands. I plan all of my runs around an area where I know I am at least 15 minutes from water in any direction.

By Daniel Geraci

For those that run in the general vicinity of the O’Bryonville Running Spot, below is a list of some familiar and not so familiar stops for water:

We have all read countless articles about how to stay hydrated and cool during a summer run. The advice says to drink lots of water, don’t run in the middle of the day, limit the length of your run, etc. While all of this information is important, no one really talks about what you can EAT to stay hydrated. My personal favorite hydrating foods are cantaloupe and watermelon. They are light and easy on the stomach yet still provide enough carbohydrates to pull me through a tough workout. Pineapples in a smoothie or blueberries with cereal are another two of my favorite combos. Below is a list of 10 fruits and veggies that contain mostly water.

• The basement of the O’Bryonville Running Spot and the Newport Running Spot (Friendly options if you are in the downtown area.) • Ault Park lookout, Alms Park lookout, Eden Park lookout • Hyde Park Square, Mt. Lookout Square • In front of the observatory on Observatory Place • Lululemon in Hyde Park Square has a water cooler (Thanks, Rick Lukin!) • Any Starbucks (I’ve never been told no or

I prefer to run in the heat and in the middle of the day. My years spent living in Florida forced me to become acclimated to the heat and led me to find ways to make it work. Eating hydrating foods prior to my runs have allowed me to go when I want and for as long as I want.

charged.)

These foods not only help me run in the heat but fuel me throughout the year as well. Staying hydrated during a run is always important. Additionally, these foods can help with your daily activities. Whether you are hiking in the woods or hanging by the pool, you always want to have the proper hydration.

Finally, a great way to stay cool during a run in the heat is to take a cold shower before going out. If you can handle it, the water will help cool your core and it will take just a little longer for your body to heat up. Every little bit helps!

Many of these options are public water fountains, so you can’t be picky about drinking city water!

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

2015 Boston Qualifiers as of May, 2014 Men’s Open 3:05& under Boniface Biwott 2:18 Donnie Warner 2:26 Michael Perry 2:28 Austin Allison 2:37 Adam Gloyeske 2:37 Andrew Archer 2:39 Jason Barhorst 2:40 Tim Kaiser 2:43 Charlie Kishman 2:45 Brian Marshall 2:45 Andrew Brasse 2:47 Kyle Durham 2:47 Nathan Stewart 2:50 Matthew Lynch 2:51 Ryan Shirley 2:52 Ryan Hopper 2:52 Daniel Scurry 2:52 Roger Middleton 2:53 Benjamin McGlothin 2:53 Alejandro Gauna 2:54 Dion Roberts 2:54 William Rover 2:55 Greg Johnson 2:55 John Pascoe 2:55 David Bea 2:55 Tyler Phillips 2:56 Keith Harris 2:57 Bryce Heitman 2:57 Chris Dwyer 2:57 Jason Simcoe 2:57 Hiroyuki Nojima 2:58 Curtis Kovaleski 2:58 Patrick Hasler 2:58 Marc Nie 2:58 Eric Morris 2:58 Steven Thieme 2:59 Franklin Baker 2:59 Stephen Pair 2:59 Benjamin Lindy 3:00 Luke Gilday 3:00 Shai Birmaher 3:01 Douglas Huff 3:01 Justin White 3:01 Adam Puterbaugh 3:03 Josh Taylor 3:03 Brett Arnold 3:03 Charlie Ehrenfried 3:03 Emmett Saulnier 3:03 Matthew Beck 3:04 Matthew Michel 3:04 Dan Burnett 3:04 Brendon Leach 3:04

IN Monumental ‘13 IN Monumental ‘13 Columbus, ‘13 Columbus ‘13 PIG ‘14 Chicago ‘13 Boston ‘14 Air Force ‘13 Boston ‘14 Boston ‘14 IN Monumental ‘13 IN Monumental ‘13 PIG ‘14 Boston ‘14 Air Force ‘13 Chicago ‘13 PIG ‘14 PIG ‘14 Nashville ‘14 IN Monumental ‘13 Derby ‘14 Chicago ‘13 Boston ‘14 Boston ‘14 PIG ‘14 Columbus ‘13 Boston ‘14 Boston ‘14 PIG ‘14 PIG ‘14 Chicago ‘13 Columbus ‘13 Milwaukee ‘13 PIG ‘14 PIG ‘14 Columbus ‘13 PIG ‘14 PIG ‘14 PIG ‘14 PIG ‘14 Boston ‘14 Boston ‘14 Derby ‘14 Chicago ‘13 Columbus ‘13 PIG ‘14 Derby ‘14 Charlottesville ‘14 PIG ‘14 PIG ‘14 PIG ‘14 Chicago ‘13

Women’s Open 3:35 & under Amy Robillard 2:55 Salina Tarus 3:04 Lisa Sand 3:05 Laurah Turner 3:10 Amy Taylor Haas 3:12 Laura Wagner 3:14 Emily Krumel 3:16 Alanah Sonntag 3:17 Erica Bennett 3:18 Elizabeth McGraw 3:18 Katie Klapproth 3:18 Jenna Macke 3:19 Erin Bauer 3:19 Grace Conrad 3:19 Colleen Devanney 3:20 Danielle Hoverman 3:20 Maggie Seitz 3:20 Annette Molina 3:21 Jacqueline Brown 3:21 Kory Boeing 3:22 Hannah Sutter 3:22 Victoria Thompson 3:23 Jill Dann 3:23 Christine Wampach 3:23 Jennifer Sprague 3:24 Megan Del Corral 3:24

PIG ‘14 Derby ‘14 Columbus ‘13 Boston ‘14 IN Monumental ‘13 IN Monumental ‘13 Boston ‘14 Boston ‘14 PIG ‘14 Derby ‘14 Nashville ‘14 Boston ‘14 PIG ‘14 PIG ‘14 IN Monumental ‘13 Route 66,Tulsa ‘13 Derby ‘14 Columbus ‘13 PIG ‘14 IN Monumental ‘13 Boston ‘14 Columbus ‘13 Boston ‘14 Boston ‘14 IN Monumental ‘13 Nashville ‘14

Sarah Jacobson 3:27 Casey Fahrer 3:28 Kristin Rover 3:29 Emily Hensler 3:29 Rachel Eckert 3:30 Allison Howell 3:30 Natalie Leverone 3:30 Rebecca Frederick 3:31 Jennifer Karulf 3:32 Alexandra Huskins 3:32 Lana Jennett 3:32 Kelly Leugers 3:32 Shandyn Bateman 3:32 Ashley Walther 3:32 Halle Cupp 3:32 Gabriela Montes ` 3:32 Laura Bechtel 3:33 Lauren Corrigan 3:33 Jennifer Peters 3:34 Jaimie Watkins 3:34 Stephanie Vermillion 3:34 Amanda Harris 3:34 Amy Marcotte 3:34 Andrea Arlinghaus 3:34 Megan Folkerth 3:34

Derby ‘14 PIG ‘14 Chicago ‘13 IN Monumental ‘13 Columbus ‘13 Boston ‘14 PIG ‘14 PIG ‘14 Indianapolis ‘13 IN Monumental ‘13 IN Monumental ‘13 Boston ‘14 Boston ‘14 PIG ‘14 PIG ‘14 Columbus ‘13 Columbus ‘13 PIG ‘14 Chicago ‘13 Columbus ‘13 Columbus ‘13 PIG ‘14 PIG ‘14 Derby ‘14 Derby ‘14

Men’s 35-39 (3:10) Paul Odipo 2:32 Tim Lessek 2:43 Rob Morwood 2:44 Michael Hoblet 2:45 Simon Bradley 2:49 Jeff Schrock 2:54 Garrett Burnett 2:57 Marshall Winner 2:58 Chris Higginbotham 3:02 Danny Finn 3:04 Harvey Lewis 3:04 Tony Ripberger 3:05 Carlos Aguilar 3:06 Steve Miller 3:07 Benjamin Clare 3:07 Jason Krasnow 3:09 Kevin Parke 3:09 Court Lilly 3:09

Chicago ‘13 Boston ‘14 PIG ‘14 IN Monumental ‘13 Columbus ‘13 Boston ‘14 IN Monumental ‘13 Columbus ‘13 Columbus ’13 Boston ‘14 PIG ‘14 Erie,PA ‘13 PIG ‘14 Columbus ‘13 Boston ‘14 IN Monumental ‘13 PIG ‘14 PIG ‘14

Women 35-39 3:40 & under Kelly Edmondson PJ Ball Kerry Lee Renee Zegar Darci Voda Amy Neltner Abigail Dennis Wendy Marshall Jody Gastrich Julie Cousins Natalya Shinkle Carrie Apling Kristin Sherman Libbie Schroth Katie Kleeman Becca Moore Jackie Pfeiffer Emilie LaRosa Sarah Gilpin

2:57 3:01 3:02 3:18 3:19 3:24 3:26 3:26 3:26 3:29 3:29 3:32 3:34 3:35 3:36 3:38 3:39 3:39 3:39

Huntington,WV ‘13 PIG ‘14 PIG ‘14 PIG ‘14 PIG ‘14 Chicago ‘13 Columbus ‘13 Boston ‘14 PIG ‘14 Boston ‘14 PIG ‘14 Columbus ‘13 Chicago ‘13 Columbus ‘13 PIG ‘14 PIG ‘14 Indianapolis ‘13 PIG ‘14 Derby ‘14

Men 40-44 3:15 & under Eric Hunziker Kevin Herd William Hoffman Jeff Kling John Fronduti Chris Cavanaugh Derek Jones Rick Shomo Eric Walker Mike Brubaker Robert Tagher Robert Hinkle Tim Cantrell

2:42 2:31 2:51 2:55 2:58 2:59 3:02 3:04 3:04 3:05 3:06 3:09 3:09

Boston ‘14 New York ‘13 PIG ‘14 PIG ‘14 Boston ‘14 Boston ‘14 PIG ‘14 Columbus ‘13 PIG ‘14 IN Monumental ‘13 Boston ‘14 IN Monumental ‘13 Boston ‘14

Kenji Heilman Jean Seguro Nathan Hall Jeff Williams Jeff Phillips Scott Badzik

3:09 3:10 3:12 3:12 3:12 3:14

Boston ‘14 PIG ‘14 IN Monumental ‘13 IN Monumental ‘13 Boston ‘14 PIG ‘14

Women 40-44 3:45 & under Tanya Thatcher 2:56 Allison Buecker 3:20 Sarah Blackert 3:26 Jill McGrail 3:28 Jen Horenziak 3:28 Jenna McHugh 3:29 Shane Rieder 3:30 Rebecca Hug 3:30 Heather Fenton 3:33 Lisa Wilbers 3:35 Maria Deacon 3:37 Marsha Parke 3:39 Kristin Stackpole 3:40 Erin Lawry 3:40 Elizabeth Stockton 3:40 Gina Brumfield 3:41 Kim Noble 3:42 Ann Black 3:42 Molly McElfresh 3:43 Rebecca Ammerman 3:43 Kim Martin 3:43 Rachel Hartman 3:43 Jeannette Richards 3:43 Erin Wuerdeman 3:44

Columbus ‘13 Columbus ‘13 Air Force ‘13 PIG ‘14 PIG ‘14 Boston ‘14 Boston ‘14 PIG ‘14 Boston ‘14 Boston ‘14 PIG ‘14 PIG ‘14 PIG ‘14 Boston ‘14 PIG ‘14 Chicago ‘13 PIG ‘14 PIG ‘14 Columbus ‘13 Boston ‘14 Boston ‘14 PIG ‘14 PIG ‘14 Boston ‘14 PIG ‘14 IN Monumental ‘13 IN Monumental ‘13 Columbus ‘13 Columbus ‘13 Boston ‘14 PIG ‘14 PIG ‘14 PIG ‘14 Boston ‘14 PIG ‘14 Boston ‘14 PIG ‘14 Columbus ‘13 Derby ‘14 Air Force ‘13 Boston ‘14 Air Force ‘13 Air Force ‘13 Boston ‘14 PIG ‘14 Boston ‘14 PIG ‘14 PIG ‘14 IN Monumental ‘13 Boston ‘14 Derby ‘14 Air Force ‘13 Columbus ’13 IN Monumental ‘13 PIG ‘14 Columbus ‘13 Air Force ‘13

Women’s 45-49 3:55 & under Diane Griesser Jill Peters Kelly Phillips Hellen Scharff Laurie Davis Linda Elliott Lecia Holley Pamela Baker Cheehee Kim Jennifer Russo Vicki Digiovenale

3:13 3:15 3:23 3:25 3:29 3:35 3:38 3:38 3:46 3:46 3:52

IN Monumental ‘13 IN Monumental ‘13

Men 50-54 3:30 & under Nicholas Seabourne 2:51 Alan Hicks 3:02 Dan Falke 3:06 Joe Brown 3:19 Doug Schneider 3:21 Ken Taylor 3:23 Seth McLaughlin 3:25 Gary Sebastian 3:28 Paul Reed 3:28 James Joyce 3:29 Thomas Kraemer 3:29 Len Schuster 3:29

PIG ‘14 PIG ‘14 Columbus ‘13 IN Monumental ‘13 IN Monumental ‘13 PIG ‘14 IN Monumental ‘13 IN Monumental ‘13 PIG ‘14 Columbus ‘13 PIG ‘14 PIG ‘14

Women 50-54 4:00 & under Lynda Reisenfeld 3:37 Boston ‘14 Valarie Barbour 3:38 Chicago ‘13 Joan Cameron 3:39 PIG ‘14 Sandra Taylor 3:40 NYC ‘13 Mary Kincaid 3:43 PIG ‘14 Ann Gruenbacher 3:47 Boston ‘14 Suttan Geiser 3:48 Boston ‘14 Susan Burwig 3:48 Columbus ‘13 Patricia Lucking 3:49 Boston ‘14 Kimberly Robinson 3:53 Columbus ‘13 Chris Jones 3:53 Boston ‘14 Maureen Heintz 3:57 PIG ‘14 Susan Vogt 3:58 Boston ‘14 Men 55-59 3:40 & under

Men 45-49 3:25 & under Thomas Lentz 2:42 Dave DeNoma 2:55 Matt Fitzpatrick 2:59 Charles Bell 3:05 Tonson Tong 3:07 Paul Schwartz 3:08 Rick Lukin 3:08 Jay Brewer 3:08 David Alhert 3:09 Bob Fehrenbach 3:10 Keith Hall 3:10 Michael Rioux 3:12 Steve Torok 3:13 David Szeremet 3:14 Alan Parker 3:14 Brian Singstock 3:16 Matthew Fitzpatrick 3:16 Bob Jasinski 3:18 Steve Schwalbach 3:18 Dana Gruenbacher 3:18 Robert Petry 3:18 Mark Lund 3:19 Mike Becker 3:19 Robert Nichols 3:19 Daniel Reichard 3:21 Dan Rebella 3:21 Greg Knapp 3:21 Phil Dammarell 3:22 Roland Kuebler 3:22 John Goetz 3:22 Cam Carver 3:22 Shenghe Zhan 3:23 Brock Hanthorn 3:24

Joan Owen 3:52 Janice Pike 3:52

IN Monumental ‘13 PIG ‘14 Columbus ‘13 Columbus ‘13 IN Monumental ‘13 Columbus ‘13 Boston ‘14 Boston ‘14 Boston ‘14 PIG ‘14 IN Monumental ‘13

Joe Zeinner 3:04 Daniel Heffernan 3:14 TJ Candy 3:17 Stephen Chambers 3:19 Kevin Byerly 3:22 Marshall Compton 3:25 Dave Krekeler 3:25 Neil Martin 3:26 Al Edwards 3:30 Casey Huber 3:34 Greg Allen 3:34 Jim Frondorf 3:37 Jeffrey Allen 3:37 Chuck Altenau 3:38 Stephen Grossbart 3:38 Keith Miller 3:38 Steve Madden 3:39

Boston ‘14 PIG ‘14 Boston ‘14 IN Monumental ‘13 PIG ‘14 Boston ‘14 PIG ‘14 Boston ‘14 PIG ‘14 Columbus ‘13 Erie, PA ‘13 Chicago ‘13 PIG ‘14 IN Monumental ‘13 PIG ‘14 PIG ‘14 PIG ‘14

Women 55-59 4:10 & under Jill Cummins 4:04 Kathleen Fussinger 4:05 Linda Heinold 4:07

Boston ‘14 IN Monumental ‘13 PIG ‘14

Men 60-64 3:55 & under Bruce Jones 3:04 Jim Marshall 3:37 Don Yohman 3:40 Mike Lies 3:44 Mark Jepson 3:45 Vince Mick 3:46 Joseph Jaap 3:49 Fernando Benvegnv 3:50

Boston ‘14 IN Monumental ‘13 Chicago ‘13 PIG ‘14 Des Moines ‘13 Columbus ‘13 IN Monumental ‘13 Air Force ‘13

Women 60-64 4:25 & under Jennifer Black

4:17

Huntington,WV ‘13

Men 65-69 4:10 & under Lanny White Earl Rivers Jim Glendon Andrew Steckl Gary Amlung

3:43 3:50 3:58 3:58 4:08

Air Force ‘13 Milwaukee ‘13 Chicago ‘13 IN Monumental ‘13 PIG ‘14

2014 Rankings Road Race Ranking of Local Runners and Walkers. Results are from mid-April through 4th of July weekend. Open Male 1 Donnie Warner 2 Tommy Kauffmann 3 Kevin Bonfield 4 Brady Holmer 5 Brian Denny 6 Izak Velasquez 7 Adam Gloyeske 8 Tilahun Abebe 9 Brett Pierce 10 Eric Gruenbacher 11 Matt Kuhn 12 Pat Carroll 13 Ryan Shirley 14 Jason Barhorst 15 Blake Meyer 16 Jeffrey Denny 17 Drew Kiracofe 18 Brett Frondorf 19 Jacob Smith 20 Chad Sexton 21 Erik Tomczewski 22 Mark Teismann 23 Tim Lessek 24 Rob Morwood 25 Mark Bierkan 26 Geoff Holmes 27 Breylen Derrick 28 ChristopherGallagher 29 Evan Bayles 30 Matt Motsinger Open Female 1 Becky Clark 2 Amy Robillard 3 Rachel Bea 4 Kaitlin Price 5 Karen Berndt 6 Melanie Pliskin 7 PJ Ball 8 Sara Hickey 9 Elizabeth Powell 10 Melissa Picard 11 Kerry Lee 12 Jennifer Wiest 13 Taryn Surtees 14 Hisako Fujiwara 15 Salina Tarus 16 Diane Griesser 17 Allison Zukowski 18 Melissa Helton 19 Olivia Connaughton 20 Lauren Dullea 21 Kelly Edmondson 22 Laurah Turner Lukin 23 Anna Ahlrichs 24 Lisa Sand 25 Lindsey Manville 26 Michele McKenney 27 Leslie Kraus 28 Lisa Andi 29 Sintayu Haile 30 Megan Del Corral Male 24 and Under 1 Tommy Kauffmann 2 Kevin Bonfield 3 Brady Holmer 4 Izak Velasquez 5 Brett Pierce 6 Eric Gruenbacher 7 Matt Kuhn 8 Pat Carroll 9 Blake Meyer 10 Jeffrey Denny 11 Drew Kiracofe 12 Brett Frondorf 13 Jacob Smith 14 Erik Tomczewski 15 ChristopherGallagher 16 David Griffith 17 Justin McIntyre 18 Keith Schenkel 19 Paul Salach 20 Michael Wurzbacher 21 Tony O’Connor 22 Daniel Scurry 23 Tyler Phillips 24 Marc Nie 25 Tyler Holley Female 24 and Under 1 2

Kaitlin Price Taryn Surtees

3 Allison Zukowski 4 Melissa Helton 5 Olivia Connaughton 6 Anna Ahlrichs 7 Silvia Rangel Olvera 8 Emily Krumel 9 Alanah Sonntag 10 Briana Ulanowski 11 Laura Gonzalez 12 Erica Bennett 13 Katie Klapproth 14 Lizzie Ayers 15 Jenna Macke 16 Kate Olding 17 Erin Bauer 18 Amy Schwarber 19 Erin Hickey 20 MacKenzie Johnson 21 Sarah Duncan 22 Ann Egan 23 Hannah Sutter 24 Rebecca Frederick 25 Olivia Jester Male 25-29 1 Brian Denny 2 Adam Gloyeske 3 Ryan Shirley 4 Jason Barhorst 5 Mark Bierkan 6 Geoff Holmes 7 Breylen Derrick 8 Benjamin McGlothin 9 Chuck Schmitt 10 Mark Clee 11 Scott Woodnorth 12 Roger Middleton 13 Thomas Rooney 14 Matthew Lynch 15 Brad King 16 John Meyer 17 Patrick Hasler 18 Dion Roberts 19 Michael Selm 20 Anthony Millhouse 21 John Pascoe 22 Eric Dwyer 23 Jason Simcoe 24 Justin Kassnel 25 David Zeeb Female 25-29 1 Becky Clark 2 Melanie Pliskin 3 Jennifer Wiest 4 Salina Tarus 5 Lisa Sand 6 Lindsey Manville 7 Michele McKenney 8 Leslie Kraus 9 Megan Del Corral 10 Katie King 11 Ellen Nienhaus 12 Lauren McCafferty 13 Kate Raleigh 14 Anne Hoekman 15 Lauren Fader 16 Olivia Jaworek 17 Chelsea Koglmeier 18 Maggie Seitz 19 Jacqueline Brown 20 Dana Svendsen 21 Sarah Jacobson 22 Yemisi Igbonegun 23 Lisa Pluckebaum 24 Shandyn Bateman 25 Lauren Corrigan Male 30-34 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18

Donnie Warner Mark Teismann Evan Bayles Matt Motsinger Brandon Koroly Leando Banks Charlie Kishman Brian Marshall Nathan Stewart Matthew Miele Tom Arnold Phil Hagedorn Key Beck Matthew Van Doren Tim Franxman Greaham Niemer Andrew Brasse Ryan Woolley

19 Brandon Rawot 20 Greg Johnson 21 Kurtis Smith 22 Chris Dwyer 23 Keith Harris 24 Ryan Hopper 25 Brett Arnold Female 30-34 1 Amy Robillard 2 Rachel Bea 3 Karen Berndt 4 Sara Hickey 5 Elizabeth Powell 6 Melissa Picard 7 Lauren Dullea 8 Laurah Turner Lukin 9 Lisa Andi 10 Sintayu Haile 11 Erin Reder 12 Meghan Ward 13 Emily Leising 14 Elizabeth McGraw 15 Laura Wagner 16 Grace Conrad 17 Andrea Arlinghaus 18 Jill Dann 19 Christine Wampach 20 Annette Molina 21 Colleen Devanney 22 Mary Craig Tortorice 23 Kory Boeing 24 Casey Fahrer 25 Allison Howell Male 35-39 1 Tilahun Abebe 2 Chad Sexton 3 Tim Lessek 4 Rob Morwood 5 Paul Odipo 6 Harvey Lewis 7 Garrett Burnett 8 Marshall Winner 9 Eric Van Laningham 10 Joshua Mears 11 Jeff Schrock 12 David Bea 13 Joe Cobbs 14 Chip Boertlein 15 Chris Ferrone 16 Eric Barth 17 Justin Noppert 18 Joe Deardorff 19 Daniel Geraci 20 Danny Finn 21 Chris Germann 22 Dan Eagen 23 Jeff Domsic 24 Hiroyuki Nojima 25 John Betsch Female 35-39 1 PJ Ball 2 Kerry Lee 3 Hisako Fujiwara 4 Jamie Langin 5 Regan Kitzmiller 6 Renee Zegar 7 Darci Voda 8 Kristin Sherman 9 Sarah Lutz 10 Holly Haemmerle 11 Angela Trujillo 12 Amanda Hensley 13 Jody Gastrich 14 Stacy Wilson 15 Tricia Moehring 16 Wendy Marshall 17 Kim Dugan 18 Julie Moser 19 Abigail Dennis 20 Julie Cousins 21 Natalya Shinkle 22 Megan Fuller 23 Amy Neltner 24 Angela McKellop 25 Katie Kleeman Male 40-44 1 2 3 4 5 6

William Hoffman Scott Sears Tekeye Gebrslassie William Stolz Jeff King Douglas Ludmann

7 Mark Stagney 8 Carlos Aguilar 9 Howard Miller 10 Brad Dunlevy 11 John Fronduti 12 Chris Cavanaugh 13 Scott Bihl 14 Derek Jones 15 John Fenton 16 Eric Walker 17 Tom Mathias 18 Rob Tagher 19 Kenji Heilman 20 Mike Brubaker 21 Tim Cantrell 22 Jeffrey Branhan 23 Andy Hill 24 Brian Bohl 25 Shane Adams Female 40-44 1 Kelly Edmondson 2 Leila Owens 3 Allison Buecker 4 Cathy Hill 5 Kathleen Grover 6 Monica Colbert 7 Jill McGrail 8 Jen Horenziak 9 Jenna McHugh 10 Rebecca Hug 11 Shane Rieder 12 Kelly Schoenefeld 13 Natacha Smith 14 Heather Fenton 15 Lisa Wilbers 16 Maria Deacon 17 Natacha Smith 18 Marsha Parke 19 KristinStackpole 20 Elizabeth Stockton 21 Erin Lawry 22 Beth Heller 23 Susan Hoelle 24 Kim Noble 25 Kim Martin Male 45-49 1 TJ Lentz 2 Jerry Bricking 3 Landen Summay 4 Eric Hunziker 5 Rob Mooth 6 Dave DeNoma 7 Paul Schwartz 8 Phil Helbig 9 Brock Hanthorn 10 Jamie Crombie 11 Jay Brewer 12 Christopher Panczyk 13 Rick Lukin 14 Ron Drumm 15 Chris Keyser 16 David Alhert 17 Bob Fehrenbach 18 Charles Bell 19 Chad Erdman 20 Keith Hall 21 Roger Haire 22 Michael Rioux 23 Steve Torok 24 Alan Parker 25 Tom Rhoades Female 45-49 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21

Diane Griesser Carol Gensheimer Jill Peters Kate Elson Hellen Scharff Laurie Davis Susan Tabor-Perron Chee Hee Kim Pamela Lohbeck Heather Moore Lecia Holley Pamela Baker Danielle Oxley Linda Jeanmougin Trish Hiler Susan Shepherd Larisa Mikhaylova Dara Teaney Vicki Gundrum Jennifer Russo Dawn Downs

22 Elizabeth Weis 23 Sarah Cadle 24 Kay Vongsakhamphouy 25 Britta Schwartz Male 50-54 1 Nicholas Seabourne 2 Terry Wyatt 3 Craig Wheeler 4 Alan Hicks 5 Tim Hartlage 6 Joe Brown 7 Mark Bardgett 8 Pete Andre 9 Michael Smith 10 Brent Baker 11 Mark Koors 12 Iain Hughes 13 Doug Schneider 14 Garry Sebastian 15 Geoff Mearns 16 Ashley Valentine 17 Carl Wiers 18 Ken Taylor 19 Curtis Cornett 20 Andrew Addison 21 Kevin Johnston 22 Paul Prus 23 Ted Remaklus 24 Paul Wade 25 Roger Tyler Female 50-54 1 Robyn Williams 2 Lynda Reisenfeld 3 Susan Burwig 4 Joan Cameron 5 Maria Siska 6 Tracy Murphy 7 Mary Kincaid 8 Valarie Barbour 9 Ann Gruenbacher 10 Suttan Geiser 11 Pattie Lucking 12 Sandra Taylor 13 Mary Owensby 14 Lori Lammers 15 Jeann Olding 16 Chris Jones 17 Linda Daigle 18 Dianne Schneider 19 Carmella Giulitto 20 Robin Smith 21 Shari Andrews 22 Jennifer Summe 23 Terri Roth 24 Maureen Heintz 25 Susan Vogt Male 55-59 1 Dan Bird 2 Joe Zeinner 3 Lon Bussell 4 Bruce Williams 5 Daniel Heffernan 6 TJ Candy 7 Kevin Sheehan 8 Steve Adkisson 9 Kevin Byerly 10 Stephen Grossbart 11 Marshall Compton 12 Dave Krekeler 13 Neil Martin 14 Casey Huber 15 Brian Elwell 16 Timothy Meyer 17 Al Edwards 18 Roger Zarnowski 19 Jeffrey Harmon 20 Alan Burley 21 Paul Stamp 22 Mike Carr 23 Herbert Robinson 24 John Lake 25 Randy Coons Female 55-59 1 2 3 4 5 6 7 8

Debbie Biddle Deb Bird Jill Cummins Linda Heinold Teresa Coffindaffer Patricia Dowd Rhonda Bohannon Elaine Mersch

9 Janet Geiger 10 Franki Brinkmann 11 Julie Haverkos 12 Teresa Schmidt 13 Terri Klapproth 14 Judy Schletker 15 Theresa Silva 16 Karen Crane 17 Kimberly Ogle 18 Julia Anderson 19 Janet Clifford Brown 20 Theresa Canfield 21 Margie Hartzel 22 Lynn Lemmel 23 Julia Anderson 24 Monica Holmback 25 Karen Aleshire Male 60-64 1 Bruce Jones 2 John Gee 3 Tom Eckel 4 Thomas Dankenbring 5 James Gray 6 Christopher Graver 7 Ken Roark 8 Hal Stewart 9 Tom Niehaus 10 Dennis Geiger 11 Mike Lies 12 Ted Jaspers 13 Craig Stenland 14 Allen Seiden 15 Don Yohman 16 Jim Cheshire 17 Mike Wiedemann 18 Stephen Stoll 19 Edward Wnek 20 Bob Pauly 21 John Froelich 22 David McKenrick 23 Thomas Duckworth 24 Alan Edwards 25 Jim Grobmyer Female 60-64 1 Sally Wallace 2 Sherry Hyden 3 Donna Anderson 4 Jennifer Black 5 Laurie Herman 6 Pamela Monnig 7 Janet Sayre 8 Robi McIntire 9 Kay McConnell 10 Carol Becci 11 Bekki Kreinest 12 Kathy Goldschmidt 13 Sally Applegate 14 Joyce Meyer 15 Cindy Jones 16 Terry Granick 17 Carol Straubing 18 Sarah Kokenge 19 Linda Milden 20 Vicki Smith 21 Sally Duffy 22 Kathleen Oneill 23 Karen Kruger 24 Deborah Browning 25 Kathy Hicks Male 65-69 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23

Wayne Doehlman Lanny White Dave Ringshauser Rodney Thomas David Jones Tim Paganelli Billy Squires Steven Herrell Andy Livingston Andrew Steckl Tom Collett Gary Amlung David Hapner Michael Allen Ed Hunter Tom Wick John Krumpelbeck Fred Fischer Mike Emark Mark Sackett Larry Merck Larry Hannigan Jim Beshalske

24 Frank Klaene 25 Ray Westrich Female 65-69 1 Elizabeth Brown 2 Mary Beth Price 3 Jeanne Franklin 4 Charlotte McBrayer 5 Margaret Champion 6 Zuzi Poullos 7 Lila Peterson 8 Pamela Smith 9 Jan Teets 10 Kathy Gross 11 Julie Morgan 12 Ann Williams 13 Karen Berkemeier 14 Pat Enders 15 WendySaunders Male 70-74 1 Wayne Wheeler 2 Michael Horner 3 Richard Jackson 4 Bill Eckerle 5 Gene Black 6 Rob Schramm 7 Tom Koskinaris 8 Richard Roberson 9 John Quatkemeyer 10 David Nelson 11 Arden Wander 12 Brendan O’Neill 13 Jon Patton 14 John Fischer 15 Ted Scheall 16 Howard Schumacher 17 Clem Schwabe Female 70-74 1 Judith Harmony 2 Georgia Kightlinger 3 Marian Miller Male 75-79 1 Howard Hughes 2 Duane Correll 3 Brendan O’Neill 4 Dennis Heldman Female 75-79 1 Laura Booke Male 80-84 1 Dean Weber Male 90-94 1 Mike Fremont Female Walkers Under 60 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

Mary Kate Decoursey Amy Alig Libby Hoctor Susana Waimin Siu Trina Gunn Margie Massie Susan Geiger Becci Haas Susan Sewell Jessica Dempsey Anna Hochgesang Danielle Jester Dawn Bittner Rachel Henry Janet Kempf Sue Diemer Donna Sarky Jenna Baumgartner Diane Becker Diana Davenport Erica Minton Lori Radcliff Barbara Ehler Nancy Laub Lisa Hilliker Janel Thomas Daniley Elder Sandy Greenwood Barbara Cameron Vandana Chelluru

Female Walkers 60 and Over 1 Sally Duffy 2 Alice Palmer 3 Patsy Darling 4 Karen Graves 5 Jan Grzymajlo 6 Suzanne Chaffin 7 Wiesia Uhr 8 Sudha Mahalingam 9 Eileen Stork 10 Nancy Zadek 11 Patricia Tetirick 12 Janet Walsh 13 Carol Potterton 14 Anne Ernst 15 Brenda Wertz 16 Kathy Heffron 17 Mary Alice Gruden 18 Ann Reckers 19 Barbara Feilhauer 20 Patricia Jasper 21 Beth Mulvihill 22 Diane McDonald 23 Sharon Ashbridge 24 Ann Gerwin 25 Melanie Bates 26 Patty Goldschmidt 27 Sue Richey 28 Mary Ann gehring 29 Susan Crew 30 Sandra Bauman Male Walkers Under 60 1 Omar Nash 2 Oscar Rosen 3 Ravipati Krishnamohan 4 Shaun Glenn 5 Michael Earls 6 John Nelson 7 David Russell 8 Justin Gray 9 Eric Joiner 10 Eric Anderson 11 Ian Foster 12 Santa Ono 13 Jeff Ollis 14 Eric Vice 15 Bryan Deters 16 Joshua Brittingham 17 James Givan 18 Roger Nunlist 19 Michael Harlow 20 Stephen Armstrong 21 Brian Young 22 John Davis 23 Jerry Hammons 24 Ed Mount 25 Sterling Philson 26 Ken Herbert 27 James Benken 28 Robert Resch 29 Galen Ruschman 30 Bill Davenport Male Walkers 60 and Over 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

Russ McMahon Herschell Levine Jerry Arnold Robert Vitz John Fischer Bill Howard James Lyons Bill Whipp David Borger Herman Sanders Stephen Hunseder David Legg Bill Dean W.S. Cameron David Sass Jack Pille Al Miller Herschell Levine Harlan Peck Tom Sullivan Roger Thesing Don Fieler William Baker Don Siemers Tom Widener Al Kaled Dave Kappesser Ronald Auer Kurt Schuler Dan Neiser

The Cincinnati Cyclones are very proud to present the Cincinnati Cyclones Frozen 5K Run/Walk. This unique winter 5K takes you on a 3.1 mile course along the Banks of the Ohio River and through Cincinnatiâ&#x20AC;&#x2122;s Transit Center underneath Second street! Join Twister, our Zamboni driver, and hundreds of other brave souls as we achieve our New Years resolutions and help the Pink Ribbon Girls in the process.

Saturday, January 31 9:00am SPECIAL EARLY BIRD PRICING

RUNNERS RECEIVE

Long Sleeve Technical Shirt

One Ticket to Pink In The Rink Game (later that day)

Post-Race Hot Chocolate

Tons of Swag