The Runner’s Spotlite Bob Roncker’s Running Spot 1993 Madison Road Cincinnati, OH 45208
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The Runner’s Spotlite is published by Bob Roncker’s Running Spot.
Contributors Bonnie Bayer Shannon Gierl David Kaiser Kathy Penote Bob Roncker Kurtis Smith Jill Swanson Rod Thomas Marc Tiesmann Donnie Warner Michael Wiggins Casey Wilson Art Director Kathy Penote Editors Bob Roncker 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 Store Hours: Monday - Friday • 10 a.m. - 7p.m. Saturday • 10 a.m. - 4:30 p.m. Sunday • 12 p.m. - 4p.m.
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
Register online at www.runningspot.com The Medical Professionals participating each week can be found on our website home page, in the section titled Health Resources, or in the monthly calendar by date.
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David’s Shoe Update New to The Running Spot this spring is a unique shoe by the brand Hoka One One. Hoka One One has been on a quest since 2010 to bring new and elevated benefits to all runners. The first thing you’ll notice about the Hoka One One brand is the amount of foam they use in the midsole. A common misconception is that these new shoes are like the toning shoes from a few years ago. This is not the case with Hoka One One. Its’ midsole provides a stable and cushioned ride. Here’s a look into what makes these shoes so different. First, the midsole foam is a higher volume, softer density, and greater rebounding foam than most running shoes. Along with maximum cushioning, this foam provides runners of all types with an energizing, stable ride. The oversized midsole provides excellent shock absorption and an inherently stable ride designed to reduce fatigue in your feet, legs, and core. Hoka One One uses heel drops from about 4mm to 6.5mm to encourage a natural foot strike. The rolling rocker design also helps to promote consistent rhythm in the runner’s footstrike. There are two types of shoes that Hoka One One offers -- road and trail. The road shoe includes a few different models built for different purposes. The same goes for the trail shoe.
Hoka One One Road Shoe The CONQUEST features a unique midsole material providing state-of-the-art weight-to-resilience ratio and maximum cushioning protection. An early stage Meta-Rocker is designed to promote accurate foot roll through the gait cycle. A highly breathable layered and no sew upper construction provides a seamless and secure fit that compliments the uniquely engineered Water Drainage System. This is an ideal choice for runners looking for a fast, highly responsive, and performance cushion running shoe. 4mm drop. Mens and Womens, $170.00 The BONDI 3 features an oversized midsole providing an unmatched combination of high performance cushioning and lower heel drop offset with an inher-
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ently stable ride. An early stage Meta-Rocker increases the economy of running performance and an accurate foot roll through the gait cycle. A layered and highly breathable upper construction provides a secure fit. This is an ideal shoe for runners looking for an ULTRA lightweight, stable, and performance cushion running shoe. 4.5mm drop. Mens and Womens, $150.00 The STINSON TARMAC features an oversized midsole that provides an unmatched combination of high performance cushioning with an inherently stable ride. A late stage Meta-Rocker is designed to create a more nimble and accurate foot roll through the gait cycle. A highly breathable upper construction provides a secure fit. This is an ideal shoe for runners looking for a lightweight, stable, and performance cushion running shoe. 6mm drop. Mens and Womens, $160.00 The RAPA NUI 2 TARMAC features an oversized midsole that provides lightweight cushioning, lower heel drop offset, and a responsive ride. A balanced stage MetaRocker helps increase economy of running performance and an accurate foot roll through the gait cycle. A highly breathable upper construction provides a secure fit. This is the ideal shoe for runners looking for a lightweight, responsive, and performance cushion running shoe with a faster ride. 4.5mm drop. Mens only, $130.00 The KAILUA TARMAC features an oversized midsole that provides lightweight cushioning, lower heel drop offset, and a responsive ride. A balanced stage Meta-Rocker is designed to help increase economy of running performance and an accurate foot roll through the gait cycle. A highly breathable upper construction provides a secure fit. This is the ideal shoe for runners looking for a lightweight, responsive, and performance cushion running shoe with a faster ride. 5mm drop. Womens only, $130.00
Hoka One One Trail Shoe The MAFATE 3 features the original oversized midsole and provides 2.5X the volume of a standard running shoe midsole, plus lower heel drop offset with a stable ride. A balanced stage Meta-Rocker is designed to help increase economy of running performance and an accurate foot roll through the gait cycle. A layered and highly breathable upper construction provides a secure fit. This is the
ideal shoe for ULTRA marathon runners looking for a lightweight, stable and performance cushion running shoe that can hammer the downhills and make it easier to charge the uphills. 4mm drop. Mens and Womens, $150.00
2014 Running Spot Dirt Days Trail Races
The STINSON TRAIL features an oversized midsole providing an unmatched combination of high performance cushioning with an inherently stable ride. A late stage Meta-Rocker is designed to create a more nimble and accurate foot roll through the gait cycle. The hi-abrasion rubber outsole has a flexible and multidirectional traction design. A highly breathable upper construction provides a secure fit. This is an ideal shoe for runners looking for a lightweight, stable, and performance cushion running shoe for the trails. 6mm drop. Mens and Womens, $160.00
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.
The RAPA NUI 2 TRAIL features an oversized midsole providing lightweight cushioning, lower heel drop offset, and a responsive ride. A balanced stage Meta-Rocker helps increase economy of running performance and promotes an accurate foot roll through the gait cycle. A highly breathable upper construction provides a secure fit. This is the ideal shoe for runners looking for a lightweight, responsive, and performance cushion running shoe with a faster ride 5mm drop. Mens only, $130.00 The KAILUA TRAIL features an oversized midsole providing lightweight cushioning, lower heel drop offset, and a responsive ride. A balanced stage MetaRocker is designed to help increase economy of running performance and an accurate foot roll through the gait cycle. A highly breathable upper construction provides a secure fit. This is an ideal shoe for runners looking for a lightweight, responsive, and performance cushion running shoe with a faster ride. 5mm drop. Womens only, $130.00
Mt. Airy Forest Ridge Runs Sunday, May 18 9:00 a.m. 5.4 and 10.6 mile Trail Runs Mt. Airy Forest French Park Creek Crossings Sunday, June 15 9:00 a.m. 3.4 mile Trail Run French Park East Fork Lake Backpack Runs Sunday, July 20 9:00 a.m. 5.6 and 10.8 mile Trail Runs East Fork State Park Powder Keg Trail Run Saturday, August 23 9:00 a.m. 5k Trail Run Kings Mills Glenwood Gardens Night Run Saturday, September 13 9:00 p.m. 5k Trail Run Glenwood Gardens More detailed information here: www.runningtime.net/Races/Dirt%20Trail/home.htm
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Lessons From Run 52 By Donnie Warner Last year my wife, Kayla, and I decided that we were going to run in each of Cincinnati’s 52 neighborhoods and chronicle our journey through a blog -run52cincinnati.blogspot.com. At first, the commitment didn’t seem like a big deal to me. Our plan was to run just a few miles in each neighborhood, set a pace that would be manageable, and run only once a week. What I discovered over the course of the year was that what appeared to be a modest goal actually revealed some valuable lessons about running in general. Five Lessons From Run 52 1. Getting Out the Door Goes a Long Way: While I joke about the shorter distances and slower paces of our neighborhood runs, the truth is that just getting out the door usually led me to add on additional miles than originally planned. I don’t doubt that, on a handful of these Saturdays, I might not have run at all if it wasn’t for having to get out the door for that neighborhood run. 2. Value Variety: We live in an expansive city with some hidden gems. There are plenty of places to run beyond the usual routes that we select out of habit or convenience. If you’re in a training rut, running in a new place can renew your enthusiasm. 3. Find a Partner: Running with a partner is a great way to remain accountable and committed to running. Had I taken on Run 52 by myself, I likely would have abandoned the project at some point last winter. Having a loyal running partner makes for good conversation along the way, especially on days when you would otherwise not want to get out the door. 4. Write it Down: It’s one thing to keep a running log with your total miles, your time and how you felt, but writing down where you ran and what was memorable about your route will make for a much more memorable running log. 5. It’s Not All About the Miles: It’s easy to get caught up in how many miles you need to run on a given day or what pace you are hoping to achieve. While there is definitely a time and a place for such targeted training, having a running challenge that wasn’t based on any traditional measure helped me to keep a fresh perspective on what running is all about. I even managed to run my fastest marathon in the midst of completing Run 52. It’s possible that as a stubborn runner, I should have learned these lessons long ago. But, I am certainly grateful that I finally discovered them. Now the challenge is figuring out the next challenge!
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Running Spot Cheer Groups The Flying Pig Marathon arrives shortly. May 4 is not that far away. Whether you are involved in one of Saturday’s events or not walking or running in any of the Pig races, you can be involved with the full marathon. Marathon walkers and runners pass near our Newport store at mile 1 1/2 and they go directly in front of our O’Bryonville store at mile 9 1/2. We have the opportunity to give them a boost and to have some fun at the same time. We plan to pass out a number of Flying Pig designed bells, along with coffee, to those individuals attending one of our cheer groups. One hallmark of a successful race is the support the participants receive from the sidelines. Here is an opportunity for you to enhance the Flying Pig’s reputation as one of the premier marathons in the country as we all make some noise.
Anticipated times of arrival: Newport 6:37-7:10 a.m. O’Bryonville 7:14-9:15 a.m.
A Series of Series For You By Bob Roncker Like a chameleon, running and walking can change its complexion as venues 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. We have three upcoming event series to help fill this void. They are: the Running Spot Dirt Days Trail Series, the Loveland 5k Runs and Walks, and the Withrow all-comers track & field meets. The Running Spot Dirt Days Trail Series links different events over a variety of dates. Beginning in March, they occur monthly and end in October. We have short and long races, and even a night run. Check the Running Spot web calendar and www.runningtime.net for complete information. Our free Loveland 5k Series occurs every Wednesday at 6:30 p.m. between Memorial Day and Labor Day. Runners and walkers congregate on the Little Miami Scenic Trail just south of our Loveland store for an out and back 5k jaunt. Adidas provides awards and has been a long time partner of this series. Held at Withrow High School stadium, our free all-comers track and field series takes place over six weeks in the summer. On Mondays at 6:30 p.m., track and field events are open to individuals of all ages and abilities. This series is named the Don Wahle Summer Track & Field Games because Don and friends began this series in the early 1960s. He hosted the meets for many years. Our series is one small way to honor him for his numerous contributions to local running. This can serve as an introduction for many people to the sport. As you study these series, I hope and trust you find something appealing. Try something new. We look forward to being there with you.
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
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Bonnie’s Spot For Apparel By Bonnie Bayer
Men’s ASICS® Gradient™ Short Sleeve Built for long-lasting style and comfort while you work up a sweat, the ASICS® Gradient™ SS running shirt keeps things interesting with its sublimated Gradient™ print and keeps you cooler, drier, and safer thanks to its performance fabric and 360° reflective elements.
North Face Be Calm Tank Stand out from the crowd in The North Face Be Calm Women’s Tank. This yoga-friendly top has a unique burnout print and a wide band at the hem that’s just long enough to comfortably cover the top of your yoga pants. Made with VaporWick technology, the Be Calm Tank wicks moisture away from the skin so it can quickly evaporate.
Asics Men’s 2-in-1 Short This item is designed with three envelope pockets across the Distance™ Short’s rear and a stash pocket in the front, giving you ample room for energy gels or whatever else you need to keep taking that next step.
The Nike Sporty V-Neck Tank A simple, but brilliant, performance piece. You’ll find soft, synthetic fabric that wicks moisture and side mesh panels that allow for great ventilation. A flattering v-neckline and racerback design bring a feminine touch to this premium tank.
Asics Women’s Favorite Short Sleeve The Favorite SS is lightweight, soft and has flatlock stitching. It also boasts 50+ UPF sun protection.
Asics Women’s Everysport II Short Nike Featherlight Hat You’ll love the soft, thin, silky microfiber Nike hat that’s so lightweight you won’t even know you’re wearing it. Black mesh vents keep you cool and look great. Quick-adjust back closure is secure and easy to adjust.
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A pair of running shorts should be so comfortable that you feel like pulling them on for road runs, trail dashes, gym workouts, and neighborhood soccer scrimmages. The Asics Women’s Everysport II Shorts use lightweight, flexible fabric and a smooth, wicking liner that combine to make these your go-to shorts for all of the above.
Brooks Men’s Pure Project Short Sleeve Top Made for the runner and inspired by the individual, the Brooks Men’s Pure Project Short Sleeve Top will be your go-to tee for any activity. Semi-fitted and made with incredibly soft, moisture-wicking fabric, this men’s short sleeve shirt intersects comfort and performance with style. Reflective detailing at the front and back makes this t-shirt perfect for those late night or early morning jogs.
Brooks Men’s Pure Project Woven Shorts Constructed with an adaptable fabric liner for top tier ventilation, these Brooks Men’s Pure Project Woven Shorts keep you focused on training up for your next race. Two hand pockets give you space to store your mp3 player or keys, while the reflective detailing at the front ensures that you’re visible on late night runs. Comfortable and stylish, these versatile men’s shorts are ideal for both indoor and outdoor running.
Asics® PR™ Skort Our ASICS® PR™ Skort ups your athletic adorableness factor by a very healthy margin. And in case you’ve been under a rock for the last four decades, a “skort” is an outer skirt attached to an inner pair of shorts.
Whether you wear the printed or solid side of the Moving Comfort Switch It Up Racer Reversible Sports Bra, you get the high-impact support you need to tackle tough workouts, plus plenty of style. • • • •
DriLayer® Silver stretch polyester fabric wicks away moisture and dries quickly while resisting odor Built-in UPF 50+ sun protection shields skin from harmful ultraviolet rays Compression fit offers high-impact support Moving Comfort Switch it Up Racer Reversible Sports Bra features a soft, fabric-wrapped chest band to reduce chafing and irritation
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MEN’S AMPERE CORE SHORTS Whether you’re running shuttle sprints or doing squat jumps, these versatile 10” shorts offer the perfect amount of coverage during cross training. These are designed without a liner so you can layer these knit shorts over our Kilowatt brief, or the training support of your choice. The stretch panel gusset won’t restrict your movement when you’re hammering through seated and standing exercises.
The North Face Athletics The premier mountain athletics training apparel, engineered with best-in-class fabric technologies, reinforced construction, and stitch-free features to take your training to the next level. MEN’S KILOWATT SHORT-SLEEVE Crafted of FlashDry-XD™ for extreme durability without sacrificing breathability, this technical T-shirt will survive prolonged use by athletes preparing for peak performance on the mountain. The abrasion-resistant body is mapped with FlashDry™ panels to wick sweat and dry the upper back, center back, and under the arms. For reduced chafing during sit-ups or Murphys, the stitch-less construction lies flat against the skin. The 27” length keeps your back covered when lifting kettle bells or doing pull-ups.
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MEN’S AMPERE DUAL SHORTS Designed to meet the demands of mountain athletes during cross training exercises, these durable 9” inseam training shorts are constructed with a built-in boxer brief for breathable support. The 7” compression liner is crafted with wicking FlashDry™ fibers that never wear or wash out. The stitch-free back yoke remains comfortable while cranking out sit-ups or executing seated exercises.
MEN’S KILOWATT 1/4 ZIP Execute workouts that are hard on your body and tough on your gear with the reliable coverage of this ultra-durable quarter-zip pullover. It is constructed of FlashDry XD to meet the extreme training demands of the mountain athlete by accelerating drying time and increasing abrasion resistance. The 1/4 Zip is mapped with abrasion-resistant panels on the shoulders, down the center back, and at the elbows to prevent wear and tear when hauling sandbags or climbing rope.
RUNNING SPOT
SPOT RUNS
BEE ready for some Fun!
May 15
We will be hosting several FUN events to kick off the Queen Bee! Get the BUZZ on our website or like us on facebook to BEE in the know!
Runs will start at 7:00 p.m. every Thursday.
Start at O’Bryonville Spot and finish at O’Bryon’s Pub. O’Bryon’s the adopted pub of the original specialty running store in Cincinnati.
May 22
Bridge Run. Start at Newport Spot and finish at Arnie’s. Bridge Run…..take advantage of a unique flavor of our community as you traverse back and forth between the Queen City and the Bluegrass.
June 5
Start at O’Bryonville Spot and finish at the Art of Entertaining. Art of Entertaining (on Madison Rd) • Come sit on the back porch and have a beer or glass of wine at this interesting venue.
June 12
Spot to Spot. Start at O’Bryonville Spot and finish at the Newport Spot. Only we can offer the opportunity to run from one home to another without repeating a step. What is better than Eden Park, Mt. Adams and the Purple People Bridge in the Summer? Pub TBD. YOU will need to arrange transportation back to the O’Bryonville Spot.
All abilities welcome and routes of different distances will be provided (except Spot to Spot). Go to www.runningspot.com or like us on facebook for details and updates!
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The Blast is Back! Join the Running Spot to train for the 13th Hyde Park Blast… Cincy’s #1 4-mile race and an Un-Beatable Post-Race Block Party Come join us and train for this really unique event. Whether you are a veteran runner or walker, or you are just looking for the right motivation to get off of the couch, the Blast’s 4-mile distance is appealing to the veteran wanting to work on their speed or to new runners and walkers looking to simply get into the sport.
Our two training options begin on Saturday, May 10: • Our traditional Hyde Park Blast training program meets Tuesdays at 6:30 p.m. and Saturdays at 8 a.m. Most sessions meet at our O’Bryonville and Newport store locations. • Our Hyde Park Blast Glendale training program meets Mondays and Thursdays at 6:30 p.m. at our Glendale Running Spot. Program cost is $50 and is open to all runners and walkers regardless of experience. You can register online at www.runningspot.com or in-person at any Running Spot location. Perks Include: A free race entry prior to the Blast; reduced Blast entry fee; group training shirt; group happy hour; coaching and camaraderie with a group of like-minded individuals
Here’s more about the Blast…
The Hyde Park Blast is a unique 4-mile race that takes place on Saturday, June 28. It involves the entire Hyde Park/Oakley/Mt. Lookout community. Now in its 13th year, the BLAST is more than a mid-summer road race…it’s a community gathering, an event, and a party all wrapped into one. The day begins in Hyde Park Square with the “all-comers” Race at 7:30 a.m., and is followed by cycling races, kids races and an Elite Runners Race that can’t be missed. Oh, and did I mention the Block Party, the food, drink and music? Now you get the picture. Yes, the Blast is an event that you do not want to miss.
Informational Meeting
Thursday, May 8th at 7:30 p.m. at the O’Bryonville Running Spot For more info visit our website or contact any one of our Spot locations!
Go to www.runningspot.com for details 12
2014 Fall Marathon and Half Marathon Training Programs Begin in June/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 experience! 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 11 7:30 p.m. at O’Bryonville Running Spot • Wednesday, June 18 at 7:30 p.m. at O’Bryonville Running Spot Thursday, June 19 at 7:30 p.m. at Newport Running Spot • Saturday, June 21 at 12:00 p.m. at O’Bryonville Running Spot Wednesday, June 25 at 7:30 p.m. at Newport Running Spot • Tuesday, July 1 at 7:30 p.m. at O’Bryonville Running Spot
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Here’s a list of programs along with start dates and more details… • “Ohio” Fall Marathon Running will begin on Saturday, July 5 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 5 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 21 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 the Queen Bee, Columbus and Indianapolis. • “Ohio” Fall Half Marathon Running will begin on Saturday, July 12 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 12 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 KY full and half marathon training team, we will also offer a Sunday morning long-run option for our participants. The cost of the program is $100. You will receive coaching, the company of other like-minded individuals, plus a technical running shirt and socks, reduced entry fee into the September 20 Hudy 14K/7K Race, 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. Our primary events for 2014 are the Queen Bee Half (October 11), Columbus Full and Half (October 19) and the Indianapolis Monumental Full and Half Marathon (Saturday, November 1). 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 training@runningspot.com 15
Holistic Post-Run Nutrition By Shannon Gierl The weather is warming and marathon season is upon us. The collective miles logged by thousands pounding Cincinnati’s pavement every day are climbing high. When training miles go up, so do the demands on the body. While proper nutrition is imperative at all points throughout the training day, post-run nutrition is incredibly important and sometimes takes a back seat to what we eat before and during our workout. Let’s face it. We all have demanding Saturday schedules, with places to be and people to see after our morning miles. But eating properly post-run is critical for several reasons, including the need to replenish fuel stores and to repair cellular damage that occurred during the workout. Basically, a good post-run meal sets up your body properly for not only the rest of the day, but also for your next training session. What macro-nutrients does the body need postrun and why? Put simply, two of the three macronutrients – carbohydrates and protein -- are critical to the body after a long run. Carbohydrates: Performance in an endurance run is dependent heavily upon the amount of glycogen stored in the muscles. Glycogen stores are depleted during intense exercise, specifically long runs. The rate at which the body burns carbohydrates and depletes glycogen depends on the intensity and length of the run. The body will typically go through half of its glycogen stores after about 45 minutes of moderate to intense exercise. The body needs carbohydrates to replace these stores post-run. When we consume carbohydrates, the body converts them to glucose. Glycogen synthesis then relies on the uptake of glucose from the bloodstream. For energy recovery, it is best to consume simple carbohydrates (as opposed to complex) post-run, as they are able to be immediately used by the body.
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So how many carbs should be consumed to optimize the synthesis of glycogen? Generally, long distance runners should consume 0.5 - 0.75 grams of simple carbohydrates (not complex) per pound of body weight in a post-run snack or meal. This means a 150lb individual should aim to get 75-110g of carbs. Protein: Carbs replace and protein repairs. Muscles take a beating during high mileage runs and the essential amino acids found in protein rebuild these damaged muscles. As an added bonus, protein acts as a complement to carbs and can enhance their uptake. The widely accepted ratio of carbs to protein post-run is 3-4:1. So for a 150lb individual, 18-35 grams of protein would be an acceptable range of consumption. The specific amount of protein needed depends on the length and intensity of the workout, whether you are eating a snack or a meal post-run, and other factors such as bio-individuality. Macronutrients post-run not only replace and repair, they also regulate. Many hormones such as cortisol, insulin, testosterone and growth hormone need to be regulated after an intense workout. Proper nutrition aids in this process. If the body does not have the right nutrients to regulate, eventually serious problems could develop including enduring fatigue, injury or unstable blood sugar levels. When should you refuel post-run? Recommendations on when to eat post-run vary from immediately to up to 45 minutes after completion. I believe that, in general, it is most beneficial to eat as soon as possible. The body has a small window in which it can more efficiently turn carbohydrates into glycogen stores. This can mean the difference between the body being fully recharged and ready to go again in only 12 hours vs. 24-48 hours. Planning ahead is important. If you are running from home, it is easier to make smart nutrition choices. If you are not able to get to your kitchen immediately after a long run, just make sure to bring whatever you need with you. You can keep a small cooler in the back of the car to store much-needed food and drinks.
What should you eat and what should you avoid? I have only talked about food as fuel so far, and I am purposefully leaving out hydration. How to replenish H2O and other minerals lost through sweat is a very broad topic for another segment. Regarding ‘solid’ food, or macronutrients, there are plenty of nutritious and delicious ways to get the recommended amounts. Soda and candy bars are not two of them. I know, many of us have seen or heard somewhere that it is fine to consume these items post-race. And it is, if you aren’t concerned about nutrient intake and chemicals entering your body. We are what we eat, and if we care enough about our bodies to keep them in tip-top training shape, we should care enough to put quality whole foods into them.
PB Chia Power Smoothie • • • • • • •
1 banana ¾ cup* almond milk, coconut milk, or hemp milk 1 tbsp chia seeds 2 tsp honey Handful of spinach, or lacinato kale 1 tsp cacao powder or cacao nibs 1-2 tbsp favorite nut butter
Optional: 4-8 ice cubes for a more frozen drink * if you desire a thinner smoothie, add more liquid
Here are a few recommendations for nutrient-dense post-run foods: Energy/Protein Bars: Bars are great because they are super portable and require no prep. Because they are pre-packaged, pay attention to the ingredient list. You should avoid soy protein isolate and anything ending in ‘ol’ i.e. sorbitol, xylitol, etc. These are sugar alcohols and can cause digestive turmoil. Your best bet is to go with bars with the USDA Organic seal. My favorites are GoMacro Macrobars in “protein pleasure,” “prolonged purity,” and “protein power.” Each has 10-12g protein and 35-40g carbohydrates -- the perfect ratio. And, they are GMO free! When in doubt, make your own! Here is a link to my Pinterest page and a great no-bake PB bites recipe: http://www.pinterest.com/pin/212232201162636118/ Bananas or Apples with Nut Butter: This is also a super simple snack and the protein from the nut butters are the perfect complement to fruit. My favorite is almond butter. It offers more nutrient bang-for-your-buck than PB! Power Smoothie: Smoothies may be the optimal recovery food, since nutrients in fluids are ab-sorbed more quickly than from solid foods. If you are interested in feeding your body with high-quality protein, carbs, and lots of beneficial micronutrients including antioxidants, then smooth-ies are THE way to go. See recipe on next page. About the Author: Shannon Gierl is the founder of Radiant By Nature (radiantbynature.com, facebook.com/radiantbynature), yoga instructor and is a certified Holistic Health Coach, AADP. Follow her on Twitter and Instagram @radiantxnature. Sources: EatToRun.com - http://eat2run.com/2013/03/20/your-post-run-nutrition-practice/ CamilleHerron.com - http://camilleherron.com/2012/06/26/post-run-recovery-foods-and-beverages/ Runnersmy.com - http://www.runnersmy.com/1/post/2012/11/pre-and-post-run-nutrition.html Competitor.com - http://running.competitor.com/2013/11/nutrition/hydration-101-sports-drinks-vs-water_52293/5
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Lifestyle New Spring Arrivals Coming Soon! By Mike Wiggins Teva since 1984…..30 years ago….It all started on the river. Born from the relentless pursuit of adventure . A sandal that was more like a calling…to explore….to laugh....to play….to risk...to live. Bob Roncker’s Running Spot has the newest assortment of the original sandals from Teva that will revive the past and inspire the present.
Teva Original Flip……webbing upper with sturdy 3-point thong construction. $29.99
Teva Original Sandal…webbing upper with an adjustable strap. $39.99. An additional Teva assortment that has lasting appeal is the Tirra…. just $79.99
Teva Original Universal Sandal…..webbing upper with multiple points of adjustment allow for the perfect fit….just $39.99
Tirra slide….only $59.99!!!
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Winter Vacation Blues By Casey Wilson I do not need to tell anyone how rough this winter was for the Cincinnati area. The difficult part of my winter, though, was not until I went on vacation. At the end of February, 16 of us runners from the area went down to the Virgin Islands. The first sign that this week would be terrible was that my travel was completely incident-free. I never had to sprint through the airport like the McCallister family from “Home Alone” or even run onto the tarmac a la Lloyd Christmas of “Dumb and Dumber.” With no travel issues, I emerged from the plane on St. Thomas looking like the Mole Man, recoiling from the sun. While everyone in Cincinnati was snowed in and sitting by their fire, I continued my suffering. I was stuck on a beach, swimming before heading back to the house to get ready for dinner. I thought to myself, “Oh my, this was only the first day. I do not know if I will be able to handle this kind of thing for an entire week!” The rest of my vacation consisted of falling asleep in the sun, being forced to grill, and having to wear shorts with a short sleeve shirt when I ran. By far the most miserable part of the entire trip was the day we went to Drunk Beach. The water was too clear, the air was too fresh and I could see boats out on the water. A few people from the group walked to a connecting beach. I assume this was to get away from all of the miserable sites that surrounded us. The only time I felt like I was on vacation was when I flew back from the island. I had a connecting flight from Miami to Chicago which had engine troubles and was delayed two hours. During this time, I made a new best friend. We were able to bond over worthless airlines and how we would take our chances with the engine if it meant getting home on time. I ended up missing my connecting flight and not arriving in Cincinnati until 10:15 p.m. -- three hours after my scheduled arrival. When my friend picked me up at the airport, I was so tightly wound and stressed out that I knew I had just been on vacation.
Nordic Walking with the Running Spot A few years ago, Tom Rutlage, the inventor of Nordic walking and founder of Exerstrider poles, introduced his product to the Running Spot. Using these poles, we offer guided hikes through local wooded areas and other locations. These hikes take place in the rain, sleet, snow, heat, cold and even nice weather. We’ve had some amazingly beautiful walks with wildflowers in the spring snow in the winter and colorful leaves in the fall. We also take some interesting walks, on pavement. Places, such as downtown, look so different when you’re on foot and take the time to look closer at the architecture, parks, floodwalls and businesses. It’s a great group of people. There are a few regulars and often somebody new pops in and becomes “hooked”. It can be habit forming. So you say, “Why the poles?” There are many advantages to using the Exerstriding poles, which are made differently than other brands of hiking poles. They have a grip with a flange that makes it easier to push down on them when walking. They’re adjustable to many lengths. They have rubber “booties” on them that can be used on pavement or removed to expose a metal tip for trail walking. Using the poles gives an upper body workout, as well as a lower body workout, and the Exerstriders help one stay upright. They’re great for going up hills, using both your arms and legs, and for extra traction when it’s muddy or snowy and icy. We meet someplace different every Sunday at 8:00 a.m. Come a little early (7:45) your first time to borrow a pair of poles and get a quick lesson. The schedule is usually listed on the Running Spot calendar at www.runningspot.com. If it’s not listed, email Roz Schloss at rschloss@fuse.net. Some people don’t like to commit to a Sunday morning. They want to sleep in, they want family time, and they want to go to church. Nordic walking is well worth rolling out of bed a little early. You owe it to yourself to give it a try, at least a couple of times. Wear comfortable shoes; I like to wear waterproof shoes in case of dew, creeks, rain or mud. Wear comfortable pants, gloves and layers if it’s chilly, and a water bottle in a holder if you tend to get thirsty. We hope to see you there!!
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Crazy Races for Crazy Runners By Marc Teismann While running the Hallucination 100 back in September 2013, my legs took an assault around mile 40. It felt as though someone was whacking them with a crow bar. Knowing that this pain would only get worse over the next 60 miles was a blow to my confidence in finishing the race. The leg pain was only the start; the stress of knowing that I would have vomiting, stomach issues, and other problems freaked me out! But over the course of a year, the thoughts of this race had consumed me and I had to finish no matter what! Believe it or not, I am not the only one who thinks like this. I am one among thousands who get “JOY” out of running these races. But, why are we so comfortable with being in pain? Could it be that we are insane? Well, I don’t consider myself “insane” but I am an addict. I enjoy that runner’s high (along with some beers) after a long run! A lot of the best runners have been drug/alcohol addicts in their former lives. Ultra-long distance training and races feed the “all or nothing” attitude we have. Running is addictive. Just ask all those basketball players that once made fun of cross country runners in high school. I can tell you a handful of my former basketball-playing classmates are now running marathons. And guess what? They LOVE it! Running gives us selfvalidation; we did something not a lot of other people do. This is true especially of Ultra-runners. Only a clinically insane person laughs and still continues on after throwing up and basically going #2 in their shorts. But what type of person really gets hooked on these crazy endurance races? Most people look at me and can tell I run because I’m 6’1 and pretty thin. But the majority of your endurance runners are Ordinary Joes that you come into contact with every day. If you ever get a chance to do an ultra race or watch one, do so because the people you’ll see will amaze you. There are grey haired hippies looking to become one with the woods. You’ll come across “larger” runners that look like they have never run a day in their lives. And obviously you’ll see the everyday runner. What really makes these races interesting is that any of these competitors could win! To be an ultra runner, you don’t necessarily have to be crazy, but you might need to have a few loose bolts in your head. Having a deep desire to finish something that seems damn near impossible is a must. And having a hearty appetite doesn’t hurt either.
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Jill’s Recipes Made Simple Cranberry Pistachio Energy Bars 1C uncooked Oats ¾ C uncooked quinoa ¾ C chopped dried cranberries 1/2 C dry roasted pistachios 1/3 C flaked unsweetened coconut 2 TBL flaxseed meal 1 oz finely chopped bittersweet chocolate ½ C unsalted creamy almond butter 6 TBL agave nectar 1 TBL canola oil ¼ tsp salt Cooking spray 1. Preheat oven to 350 2. Spread oats and quinoa on baking sheet. Bake at 350 for 8 minutes or until browned. Cool. Place oat mixture in a large bowl, and stir in cranberries, pistachios, coconut, flaxseed meal and chocolate. 3. Combine almond butter, agave, oil, and salt in a small saucepan over medium heat; bring to a boil. Cook 1 minute, stirring constantly. Pour almond butter mixture over oat mixture: toss well to coat. Press mixture into an 8 inch square glass or ceramic baking dish coated with cooking spray. Bake at 350 for 13 minutes or until lightly browned. Cool completely in dish. Cut into bars. Serves 16 - Calories 193 per bar
Variations Cherry-Almond Bars Substitute chopped dried cherries for cranberries and chopped salted dry roasted almonds for the pistachios. Substitute honey for the agave nectar. Serves 16 Calories 205 per bar Peanut Butter Oatmeal Raisin Bars Substitute golden raisins for the cranberries and chopped salted dry roasted peanuts for the pistachios. Omit the coconut and chocolate. Add ½ tsp ground cinnamon to the oat mixture. Substitute creamy peanut butter for the almond butter and honey for the agave nectar. Serves 16 - Calories 179 * Original recipe appears in the April issue of Cooking Light
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2015 Boston Qualifiers as of April, 2014 Men’s Open
3:05& under
Boniface Biwott Donnie Warner Michael Perry Austin Allison Andrew Archer Tim Kaiser Charlie Kishman Andrew Brasse Kyle Durham Ryan Shirley Ryan Hopper Alejandro Gauna William Rover Tyler Phillips Hiroyuki Nojima Curtis Kovaleski Patrick Hasler Steven Thieme Adam Puterbaugh Josh Taylor David Bea Brett Arnold Brendon Leach
2:18 2:26 2:28 2:37 2:39 2:43 2:45 2:47 2:47 2:52 2:52 2:54 2:55 2:56 2:58 2:58 2:58 2:59 3:03 3:03 3:04 3:04 3:04
Women’s Open
3:35 & under
Lisa Sand 3:05 Amy Taylor Haas 3:12 Laura Wagner 3:14 Colleen Devanney 3:20 Danielle Hoverman 3:20 Annette Molina 3:21 Elizabeth McGraw 3:22 Kory Boeing 3:22 Victoria Thompson 3:23 Hannah Sutter 3:23 Jacqueline Brown 3:23 Jennifer Sprague 3:24 Katie Klapproth 3:25 Jill Dann 3:26 Kristin Rover 3:29 Emily Hensler 3:29 Rachel Eckert 3:30 Jennifer Karulf 3:32 Alexandra Huskins 3:32 Lana Jennett 3:32 Sarah Jacobson 3:33 Laura Bechtel 3:33 Jennifer Peters 3:34 Jaimie Watkins 3:34 Stephanie Vermillion 3:34 Andrea Arlinghaus 3:34
IN Monumental ‘13 IN Monumental ‘13 Columbus, ‘13 Columbus ‘13 Chicago ‘13 Air Force ‘13 Columbus ‘13 IN Monumental ‘13 IN Monumental ‘13 Air Force ‘13 Chicago ‘13 IN Monumental ‘13 Chicago ‘13 Columbus ‘13 Chicago ‘13 Columbus ‘13 Milwaukee ‘13 Columbus ‘13 Chicago ‘13 Columbus ‘13 Columbus ‘13 Air Force ‘13 Chicago ‘13 Columbus ‘13 IN Monumental ‘13 IN Monumental ‘13 IN Monumental ‘13 Route 66,Tulsa ‘13 Columbus ‘13 Columbus ‘13 IN Monumental ‘13 Columbus ‘13 Columbus ‘13 Indianapolis ‘13 IN Monumental ‘13 Columbus ‘13 IN Monumental ‘13 Chicago ‘13 IN Monumental ‘13 Columbus ‘13 Indianapolis ‘13 IN Monumental ‘13 IN Monumental ‘13 Columbus ‘13 Columbus ‘13 Chicago ‘13 Columbus ‘13 Columbus ‘13 IN Monumental ‘13
Men’s 35-39 (3:10) Paul Odipo Michael Hoblet Simon Bradley Garrett Burnett Marshall Winner Chris Higginbotham Tony Ripberger Steve Miller Jason Krasnow
2:32 Chicago ‘13 2:45 IN Monumental ‘13 2:49 Columbus ‘13 2:57 IN Monumental ‘13 2:58 Columbus ‘13 3:02 Columbus ’13 3:05 Erie,PA ‘13 3:07 Columbus ‘13 3:09 IN Monumental ‘13
Women 35-39 3:40 & under Kelly Edmondson Renee Zegar Amy Neltner Abigail Dennis Jody Gastrich Carrie Apling Kristin Sherman Libbie Schroth
2:57 3:19 3:24 3:26 3:27 3:32 3:34 3:35
Men 40-44
3:15 & under
Kevin Herd Eric Hunziker Rick Shomo Mike Brubaker Chris Cavanauh Robert Hinkle Nathan Hall Jeff Williams
2:31 2:45 3:04 3:05 3:06 3:09 3:12 3:12
Women 40-44 Tanya Thatcher Allison Buecker Sarah Blackert Shane Rieder Kristin Stackpole Gina Brumfield Molly McElfresh
Huntington,WV ‘13 Columbus ‘13 Chicago ‘13 Columbus ‘13 IN Monumental ‘13 Columbus ‘13 Chicago ‘13 Columbus ‘13 New York ‘13 Wineglass ’13 Columbus ‘13 IN Monumental ‘13 Air Force ‘13 IN Monumental ‘13 IN Monumental ‘13 IN Monumental ‘13
Men 45-49
3:25 & under
Thomas Lentz Dave DeNoma Matt Fitzpatrick Charles Bell Tonson Tong David Szeremet Brian Singstock Bob Jasinski Steve Schwalbach Steve Torok Daniel Reichard Phil Dammarell Roland Kuebler John Goetz Shenghe Zhan Brock Hanthorn
2:46 2:55 2:59 3:05 3:07 3:14 3:16 3:18 3:18 3:20 3:21 3:22 3:22 3:22 3:23 3:24
Women’s 45-49
3:55 & under
Diane Griesser Kelly Phillips Hellen Scharff Laurie Davis Linda Elliott Lecia Holley Jennifer Russo Vicki Digiovenale Joan Owen Janice Pike
3:13 3:23 3:25 3:29 3:35 3:48 3:51 3:52 3:52 3:52
Men 50-54
3:30 & under
Dan Falke Joe Brown Doug Schneider Seth McLaughlin Gary Sebastian James Joyce
3:06 3:19 3:21 3:25 3:28 3:29
Women 50-54
4:00 & under
Valarie Barbour Sandra Taylor Susan Burwig Kimberly Robinson
3:38 3:40 3:48 3:53
Men 55-59
3:40 & under
Joe Zeinner Stephen Chambers Kevin Byerly Casey Huber Greg Allen Jim Frondorf Chuck Altenau TJ Candy
3:06 3:19 3:23 3:34 3:34 3:37 3:38 3:39
Women 55-59
4:10 & under
Kathleen Fussinger 4:05
Columbus ‘13 IN Monumental ‘13 IN Monumental ‘13 Columbus ‘13 Columbus ‘13 Columbus ‘13 Air Force ‘13 Air Force ‘13 Air Force ‘13 Air Force ‘13 IN Monumental ‘13 Air Force ‘13 Columbus ’13 IN Monumental ‘13 Columbus ‘13 Air Force ‘13
IN Monumental ‘13 Columbus ‘13 Columbus ‘13 IN Monumental ‘13 Columbus ‘13 IN Monumental ‘13 Air Force ‘13 IN Monumental ‘13 IN Monumental ‘13 IN Monumental ‘13 Columbus ‘13 IN Monumental ‘13 IN Monumental ‘13 IN Monumental ‘13 IN Monumental ‘13 Columbus ‘13 Chicago ‘13 NYC ‘13 Columbus ‘13 Columbus ‘13 Air Force ‘13 IN Monumental ‘13 Akron ’13 Columbus ‘13 Erie, PA ‘13 Chicago ‘13 IN Monumental ‘13 Air Force ‘13 IN Monumental ‘13
Men 60-64
3:55 & under
Jim Marshall Dan Heffernan Don Yohman Mark Jepson Vince Mick Joseph Jaap Fernando Benvegnv
3:37 3:38 3:40 3:45 3:46 3:49 3:50
Women 60-64
4:25 & under
Jennifer Black
4:17
Men 65-69
4:10 & under
Lanny White Earl Rivers Jim Glendon Andrew Steckl
3:43 3:50 3:58 3:58
IN Monumental ‘13 Columbus ‘13 Chicago ‘13 Des Moines ‘13 Columbus ‘13 IN Monumental ‘13 Air Force ‘13
Huntington,WV ‘13
Air Force ‘13 Milwaukee ‘13 Chicago ‘13 IN Monumental ‘13
How Do I Get Ranked In The Runner’s Spotlite? By Bob Roncker We use a hierarchy of steps to establish each ranking. Every ranking period starts fresh. There is no carry over from previous rankings. 1. First we try to obtain the results of all the local races. If you run or walk out of town, and you think that your time might merit consideration for ranking purposes, you can help by sending us the results. 2.
Then a score, based upon tables in the book Oxygen Power: Performance tables for distance runners by J. Daniels and J. Gilbert, is assigned to the top times of the various events. These marks, resembling one’s maximum oxygen intake, are available for each event. This allows us to compare results made over different distances. We do take in consideration course and weather conditions, which affect performances.
3. The top 25 or 30 individuals, from each age group, are listed with their scores on an Excel spread sheet. 4. I check how people did in direct competition with one another. For example, if you beat me, you will probably be ranked ahead of me. 5.
I then look at how individuals did against common competitors, especially if they did not race against one another. Perhaps A and B did not race against one another, but they each raced against C. A beat C by two minutes and B beat C by two seconds. A will be ranked ahead of B.
6. Then I look at top and average quality of performances. If A and B did not race one another, and they did not race against C, but A ran a 17:00 5k and B a 19:00 5k, A will be ranked higher. 7. Performances in some of the more established races take priority. 8. Consistency of performance, versus only one race, can help. However, if a person only runs one race, and it is a good one, that may be all that is necessary to achieve a solid ranking. 9. If everything is still tied, then I check to see who purchased the most shoes from us (just kidding).
Fun Ranking Facts! • Dan and Deb Bird, are the first married couple that I can recall both heading their age group (55-59).
3:45 & under 2:56 Columbus ‘13 3:20 Columbus ‘13 3:26 Air Force ‘13 3:34 IN Monumental ‘13 3:40 Chicago ‘13 3:41 Chicago ‘13 3:43 Columbus ‘13
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• Sisters Jean Schmidt and Jennifer Black are 1-2 in the 60-64 age group.
2014 Rankings Road Race Ranking of Local Runners and Walkers. Results are through April, 2014. Open Male 1 Tommy Kauffmann 2 Donnie Warner 3 Ryan Hopper 4 Drew Kaiser 5 Brian Denny 6 Jeff Schrock 7 Chris Herren 8 Eric Hunziker 9 Brian Marshall 10 Colin Riley 11 Dan Burnett 12 Matt Beck 13 Phil Hagedorn 14 Brian Taghon 15 Benjamin McGlothin 16 Greg Lemmon 17 Chris Dwyer 18 Jeff Kling 19 Mark Clee 20 Scott Bihl 21 Roger Middleton 22 Eric Van Laningham 23 Adam Tolle 24 Chris Ferrone 25 Bryan Niese Open Female 1 Becky Clark 2 PJ Ball 3 Kerry Lee 4 Amy Robillard 5 Katie Lenahan 6 Maria Doerger 7 Melanie Pliskin 8 Jennifer Wiest 9 Christine Wampach 10 Rachel Bea 11 Olivia Connaughton 12 Cara Schildmeyer 13 Missy Picard 14 Laurah Lukin 15 Carolyn Remmele 16 Karen Berndt 17 Kaitlin Price 18 Chelsea Koglmeier 19 Melissa Helton 20 Meghan Nolan 21 Colleen Devanney 22 Heather Fenton 23 Jill Dann 24 Jody Gastrich 25 Jenna McHugh
5 Hannah Sutter 6 Kimberly Shepherd 7 Jenna Macke 8 Kelsey Gaffney 9 Shanel Mees 10 Megan Laub 11 Sydney Barker 12 Kelly Weisenborn 13 Olivia Huprich Male 25-29 1 Drew Kaiser 2 Colin Riley 3 Benjamin McGlothin 4 Greg Lemmon 5 Mark Clee 6 Roger Middleton 7 Matt Frondorf 8 Justin Kassnel 9 Thomas Rooney 10 Nicholas Szugye 11 Clint Lehman 12 David Zeeb 13 Jeff Kissel 14 Theodore Leugers 15 Kelley James 16 Teddy Hinnefeld 17 Steve Wolinsky 18 Scott Rose 19 Craig McGraw 20 Robert Sturm Female 25-29 1 Becky Clark 2 Katie Lenahan 3 Maria Doerger 4 Melanie Pliskin 5 Jennifer Wiest 6 Carolyn Remmele 7 Chelsea Koglmeier 8 Meghan Nolan 9 Cristy Doll 10 Sarah Jacobson 11 Ellen Nienhaus 12 Danielle Dierig 13 Lana Jennett 14 Emily Shilling 15 Emily Hensler 16 Melissa Salmon 17 Amy Manning 18 Katie King 19 Tracy MoodyCessna 20 Megan Kilian
Male 24 and Under
Male 30-34
1 Tommy Kauffmann 2 Brian Denny 3 Matt Beck 4 Brett Frondorf 5 Mike Ballenger 6 Alex Henn 7 Andrew Guseman 8 Tom Yunus 9 Peter Riewald 10 Brandon Jones 11 Harrison Pedigo 12 Khoa Nguyen 13 Timmy Whaley 14 Misha McCormicc 15 Stephen Riffle
1 Donnie Warner 2 Ryan Hopper 3 Chris Herren 4 Brian Marshall 5 Dan Burnett 6 Phil Hagedorn 7 Brian Taghon 8 Chris Dwyer 9 Adam Tolle 10 Bryan Niese 11 Ryan Woolley 12 Gregory Dickman 13 Alejandro Gauna 14 Naoto Kimura 15 Greg Johnson 16 Brett Arnold 17 Matthew Michel 18 Tim Dake 19 Joey Zeinner 20 Keith Hammersmith
Female 24 and Under 1 Olivia Connaughton 2 Cara Schildmeyer 3 Kaitlin Price 4 Melissa Helton
Female 30-34 1 Amy Robillard 2 Christine Wampach 3 Rachel Bea 4 Missy Picard 5 Laurah Lukin 6 Karen Berndt 7 Colleen Devanney 8 Jill Dann 9 Kory Boeing 10 Annette Molina 11 Meghan Ward 12 Erin Reder 13 Casey Fahrer 14 Jessica Stevens 15 Amy Marcotte 16 Kelly Leugers 17 Ashley Walther 18 Natalie Byrd 19 Kristen Noakes 20 Kelly Rouse Male 35-39 1 Jeff Schrock 2 Eric Van Laningham 3 Chris Ferrone 4 Joshua Mears 5 Tim Lessek 6 Nathan Hauke 7 Danny Finn 8 Shaun Keegan 9 Carlos Aguilar 10 David Kurtzman 11 Andrew Hill 12 John Carty 13 Jason Hussel 14 Ramzi Nuseibeh 15 Daniel Geraci 16 Chris Germann 17 Adam Coomes 18 Jeffrey Williams 19 Jason Krasnow 20 Chad Russell Female 35-39 1 PJ Ball 2 Kerry Lee 3 Jody Gastrich 4 Abigail Dennis 5 Liz Pishotti Jones 6 Sarah Lutz 7 Wendy Marshall 8 Elizabeth Schlaudecker 9 Winnie Yaecker 10 Beth Ehrensberger 11 Colleen Kazmierski 12 Gina McDonald 13 Megan Fuller 14 Megan Earhart 15 Christina Elliot 16 Erin Hipp 17 Michelle Greis 18 Sarah Gilpin 19 Angela Asher 20 Sara West Male 40-44 1 Eric Hunziker 2 Jeff Kling 3 Scott Bihl 4 Jason Burlage 5 Eric Moore 6 John Fronduti 7 Tim Cantrell
8 Derek Jones 9 Jon Bielski 10 Michael Brubaker 11 Tim Nijakowski 12 Matt Gross 13 Kenji Heilman 14 Jeff Phillips 15 Cameron Simoneau 16 Tom Mathias 17 Jeff Martin 18 Brian Eggleston 19 Jim Murphy 20 Digger Daley Female 40-44 1 Heather Fenton 2 Jenna McHugh 3 Kim Noble 4 Cathy Hill 5 Leila Owens 6 Kristin Stackpole 7 Kim Martin 8 Rebecca Hug 9 Shane Rieder 10 Sarah Curtsinger 11 Ann Black 12 Susan Schoeny 13 Rebecca Ammerman 14 Gillian Cooper 15 Gina Brumfield 16 Cathie Phillips 17 Margaret Allen 18 Theresa Thesing 19 Julie Frye Male 45-49 1 Landen Summay 2 David Ahlert 3 Phil Helbig 4 Jay Brewer 5 Jamie Crombie 6 Robert Petry 7 Keith Hall 8 Doug Maxwell 9 Carl Swartz 10 Cam Carver 11 Rick Lukin 12 Tonson Tong 13 Kirk Ealy 14 William Temple 15 Jim Dejoy 16 Ken Wedig 17 Bob Jasinski 18 John Dougherty 19 Matt Musselman 20 Tom Kriege Female 45-49 1 Jill Peters 2 Heather Moore 3 Hellen Scharff 4 Laurie Davis 5 Lecia Holley 6 Marnie WitmerGautsch 7 Pamela Baker 8 Sarah Lee Cadle 9 Vicki Gundrum 10 Kay Vongsakhamphouy 11 Chika Greenan 12 Jenni Love 13 Rachel Gleason 14 Karen Robinson 15 Michelle Saruwatari
16 Emma Bracey 17 Melanie Miles 18 Susan Shepherd 19 Joni Torsella 20 Vicki Digiovenale Male 50-54 1 Nicholas Seabourne 2 Craig Wheeler 3 Mark Tensing 4 Len Schuster 5 Joe Brown 6 Mark Bardgett 7 Peter Andre 8 Ken Taylor 9 Brent Baker 10 Mark Koors 11 Paul Reed 12 Kevin Johnston 13 Gary Sebastian 14 Ashley Valentine 15 John Thompson 16 Scott Ruble 17 Ted Remaklus 18 Steve Walkotte 19 Richard Hedges 20 Jim Westphal Female 50-54 1 Robyn Williams 2 Cheryl McKettrick 3 Ann Gruenbacher 4 Maria Siska 5 Mary Kincaid 6 Tracy Murphy 7 Dorothy Hafertepen 8 Linda Daigle 9 Pattie Lucking 10 Diane Orzali 11 Karen Cormier 12 Carmella Giulitto 13 Stacy Welling 14 Cathy Russo 15 Joan Brady 16 Michele Holthaus 17 Michele Groene 18 Susan Raftery 19 Robyn Michel 20 Marlene Schum Male 55-59 1 Dan Bird 2 Lon Bussell 3 Joe Zeinner 4 Kevin Byerly 5 TJ Candy 6 Tim Meyer 7 Bruce Williams 8 Steve Adkisson 9 Marshal Compton 10 Dan Quinlan 11 Jim Frondorf 12 Mark Ford 13 Jean Paul Fort 14 Stephen Grossbart 15 Jeff Allen 16 Robert Saelinger 17 Tom Dankenbring 18 Paul Stamp 19 Gary Zumbiel 20 David Blumenfeld Female 55-59 1 Deb Bird 2 Jill Cummins
3 Vicki Schroot 4 Kimberly Ogle 5 Teresa Weden 6 Franki Brinkman 7 Judith Peelman 8 Karen Crane 9 Sue Currie 10 Connie Haglage 11 Janet Christoff 12 Mary Pat Hermanns 13 Theresa Marcum 14 Peggy Kovarik 15 Dianne Whitten 16 Sue Woodward 17 Donna Percy 18 Carol Jackson 19 Ellen Chamberlain 20 Cindy Weber
13 Mike Emark 14 Mark Sackett 15 Tom Wick 16 Ed Hunter 17 Patrick Ward 18 Nick Haverkos 19 Bill Beuke 20 Stephen Olenick
Male 60-64
Male 70-74
1 Mike Lies 2 Dave Lenahan 3 Hal Stewart 4 Jim Marshall 5 Stephen Peelman 6 Tom Niehaus 7 Bob Kehm 8 Gary Amlung 9 David McKenrick 10 Tom Duckworth 11 Dennis Geiger 12 Cliff Jennings 13 John Froelich 14 Richard Kruze 15 Kimball Roots 16 Ted Jaspers 17 Edward Wnek 18 Don Yohman 19 Mike Wheeler 20 Michael Marrero
1 Wayne Wheeler 2 Jack Lynch 3 Gene Black 4 David Nelson 5 John Bossert 6 Richard Jackson 7 Ronald Haigis 8 John Quatkemeyer 9 Richard Roberson 10 Ted Scheall
Female 60-64 1 Jean Schmidt 2 Jennifer Black 3 Laurie Herman 4 Donna Anderson 5 Julie Shannon 6 Kathleen Wilkins 7 Maggie Hoerst 8 Carol Straubing 9 Linda Milden 10 Bekki Kreinest 11 Joyce Meyer 12 Christine Smith 13 Pamela Monnig 14 Kathleen Oneill 15 Linda Homan 16 Karen Lubbers 17 Vicki Smith 18 Eileen O’Keefe 19 Karen Kruger 20 Peggy McDannold Male 65-69 1 Jim Sears 2 Jim Glendon 3 Tim Paganelli 4 Chris Snow 5 Walt Mast 6 Rodney Thomas 7 Armando Monsalve 8 Albert Sewell 9 David Lasse 10 Andy Livingston 11 Bill Buzek 12 John Krumpelbeck
Female 65-69 1 Linda Evans 2 Mary Beth Price 3 Elizabeth Brown 4 Zuzana Poullos 5 Carol Meagher 6 Jeanne Franklin 7 Lora Burfitt
Female 70-74 1 Judith Harmony 2 Marian Miller Male 75-79
6 Ann Reckers 7 Susan Wesley 8 Carol Legg 9 Arovia Butler 10 Patty Goldschmidt 11 Karen Schmidt 12 Leora Hardy 13 Donna Dowdney 14 Karen Lange 15 Teresa Marcus 16 Debbie Wood Male Walkers Under 60 1 Jerry Muskal 2 Dave Ammer 3 Brandon Rawe 4 Cory Hemphill 5 Kevin Horn 6 Shane Thompson 7 Noah Carlisle 8 Barry Hamlin Male Walkers 60 and Over 1 James McGruder 2 Robert Vitz 3 James West 4 David Legg 5 David Borger 6 Marvin Hudson 7 Steve Smith 8 Thomas Dean 9 Greg Marcum 10 Dennis Bridges 11 John Murphy 12 John Cowell 13 Jonathon Baker
1 Duane Correll 2 Brendan O’Neill 3 Dennis Heldman 4 Admiral Sanders Female 75-79 1 Laura Booke Female Walkers Under 60 1 Jenna Baumgartner 2 Madi Frey 3 Nancy Laub 4 Iscla Vieyra 5 Evelyn Greiner 6 Nicki Lampe 7 Alejandra Medina 8 Mary Sue Findley 9 Michelle Poe 10 Winifred Delano 11 Natalia Darling 12 Cheryse Lee 13 Anne Dinardo 14 Kathy Moore 15 Lisa Collins 16 Kelly Moore 17 Crystal Rhodes 18 Jill Hamlin 19 Jenita Wilson 20 Pamela McKie Female Walkers 60 and Over 1 Alice Palmer 2 Patsy Darling 3 Melanie Bates 4 Karen Lipscomb 5 Barbara Feilhauer
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Firecatcher from Nathan • • • • • • • • • •
(20 oz / 600 mL) Equipped with two 10 oz/300 mL Flasks with Push-Pull caps Slide-adjustable chest strap for perfect placement and bounce-free ride Ergological™ placement of back pocket mesh for optimal comfort and breathability Easy on/off with full side adjustability Stretch mesh smart phone-compatible pocket Pill pocket for electrolyte tabs Mesh stash pouch over left front pocket can fit several gels or empties Highly breathable wall mesh shoulder straps Reflective trims
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Some Advice for the Flying Pig Half By Jeff Branhan So…remember back in January when May 4th seemed like it was forever away? Well you best check that calendar as the big day is nearly here and there is nothing that’s going to stop those days from ticking by now. It certainly has been a memorable winter and early spring for training…I’ll pause while you insert your own mild expletive here…but you’ve nearly made it and now’s the time to put the finishing touches on your PLANNING for what promises to be an amazing weekend! And yes, I said planning rather than training. The training part is (or should be) on autopilot now and although I’m sure there has been a hiccup or two along the way you should be feeling fairly confident in your preparation. That said, please don’t take that lightly…make it a point to take some time to reflect on just how far you’ve come. Remember way back in January when a three mile run just about had you tapped out…and you were faced with that inevitable moment of doubt when the little voice in your head whispered “What have I gotten myself into…if THAT run was so tough how am I ever going to be able to make it another friggin’ 10 miles?!?!” (Some of you probably had a loud voice SHOUTING it inside your head… haha!) But look at you now: What was once the big run of the week is now but a maintenance day! Those bridges that once seemed like mountains are now mere speed bumps along the way! And what about those hills that were once so daunting…Gilbert Avenue and Eden Park Drive…oh, the horror! Now you know them inside and out and they aren’t nearly as scary as they once were. In short, as you enter this final phase of planning for Flying Pig weekend, be proud of how far you’ve come and relish the experience! Back to the topic at hand, planning, and making the most of this special weekend for both yourself AND your friends and family. Yep, those folks that supported you along the way (or at least shook their head in disbelief as you trudged out into the cold, snow, rain, etc.) need to be part of that race weekend planning too. This isn’t your neighborhood 5K where you roll out of bed that morning
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and figure it out on the fly…this is an EVENT! Take a little time now and make sure you have all your bases covered and EVERYONE will be able to enjoy the day! The week of… • Collect everything that you could need for race day. EVERYTHING! Despite what our local meteorologist might tell you on Monday of that week, Sunday morning is Mother Nature’s show and she can be fickle. Plan for any eventuality so you don’t find yourself scrambling for that misplaced glove! • Pay attention to your hydration and nutrition. This is not the time to experiment with anything; so stick to what you know and what has worked during your training. Resist the urge to “carbo-load” if you had not been doing that all along and consider a moderate reduction in your alcohol consumption. Outside of that, stay the course and don’t fall into the trap of checking out the latest “pre-race nutrition blog” on Runner’s World! • Keep the week’s activities light and be smart about what you’re doing with your free time. If you don’t normally go rollerblading at the park, then don’t do it now! Tempted to enter the limbo contest at karaoke on Thursday night…wait ‘til next week! Some hot yoga to help you relax…not if hasn’t been part of your normal routine! Now, I’m not saying you need to live in a “bubble” all week but be smart about adding an activity that could leave you a bit sore, or worse. You’ve put all this time into preparing so don’t risk derailing it. One other thing…if you haven’t had a massage in a while do NOT add that to your “to do” list until after you conquer your race! •
Beware of the “phantom pains”! Your body has grown accustom to a cer tain level of activity these past few months and as you back off from the hard training it is natural to become a little antsy and hyper-aware of every thing that is suddenly “wrong” with you. Be prepared for that and realize that although seemingly out of nowhere your knee has a little ache to it, your calf is a bit tight, or your hamstring is a little sore, these have probably been there all along. RELAX! This is a natural occurrence and should be treated as such. A little light stretching, a little ice…you’ll be fine!
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Figure out ahead of time when you are going to head down to the expo to pick up your bib number and such and realize that the expo is an EVENT itself! Leave yourself some time to check out what the various vendors and such have to offer and soak in the excitement. You’ve earned the right be there and it is fun…an hour walking around is NOT going to take anything away from your race…in fact it will probably help to get up and about and let some of those butterflies loose. The expo runs from 12:00 PM to 7:00 PM on Friday, May 2 and from 10:00 AM to 7:00 PM on Saturday, May 3.
So here’s my advice regarding that: •
• Know where you are going to park or where you are going to be dropped off… and think Sawyer Point or Newport rather than the starting line at Paul Brown Stadium. Having a little walk or jog prior to the race is great to get the blood flowing and MUCH more desirable than slogging all the way back to your car from the finish line after you’ve conquered those hills!
** One additional note about packet pick-up…you will need your ID to claim your goodies. If you are not personally going down and are planning on having someone pick your packet up, be sure to print the “packet pick-up authorization form” available on the Flying Pig website.** • While at the expo stop by the Running Spot “Spot On Pace Team” booth and have a chat with us about your race plan. (Yep…I’m one of those folks out there on race day so say hello when you come by!) Our pacers are a fantastic group with loads of experience on the course. We WILL hit our finish times for you and we’ll help you navigate the course in the most effective manner possible…no even-pacing here as we will “take a little” and “give a little” when appropriate depending on the terrain. And besides that…it’s fun to get glued into that group and we’re easy to spot…just look for the balloons! • Finally…make specific plans with your “support team” so everyone is on the same page! After all, you want to be able to get some love from your people along the way, right?!
By Saturday night you’ll know what you are wearing for the race so pack the rest of your stuff and designate someone to be in charge of it…you’re going to want to be able to change those clothes when all is said and done and some times relying on the bag check can be a hassle.
• Wear only what you plan to run the race in to the starting line…wearing that fancy new waterproof jacket may seem like a good idea when you are warm and dry waiting for the start but what happens when you can’t find Aunt Susie to hand it off to? UGH!! If you need to keep warm or dry (remember, Mother Nature runs that show!) pick something that you’ll be fine never seeing again. An old sweatshirt and pair of gloves and perhaps a garbage bag if it’s raining. •
If you are meeting someone to run (or at least start) with, be sure that once you connect on race morning you STICK TOGETHER! No big deal to track someone down at most races, but with 20,000 folks all waiting for that gun to go off it can be a little dicey. If YOU go to the port-a-potty, THEY go to the port-a-potty!
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• Have a good idea of where your people are going to be out there on the course so you are sure to see a familiar face and receive some encouragement. For the half I have four key spots that will both keep you connected and be simple to navigate for your spectators: • #1 The Ohio side of the Taylor Southgate Bridge on Broadway… this is approximately the 1 mile mark and there is plenty of room for everyone to start spreading out.
• #2 The corner of 7th and Broadway…this is approximately the 5.5- mile mark and is an easy walk up from the Taylor Southgate Bridge. (FYI – 7th Street is one of the BEST areas of the course!)
• #3 The corner of Central Parkway and Eggleston…this is approximately the 11.5 mile mark next to the Horseshoe Casino and you’ll have plenty of time to hang out on 7th to cheer on the race before the short walk up to catch your runners or walkers. • #4 The corner of Eggleston and Pete Rose Way…this is approximately the 12.5 mile mark and the finish line just outside of Great American Ballpark will be in sight! Once you see your superstar you can head straight over to the Yeatman’s Cove area to reconnect with them after they have worked through the finish area.
**You’ll notice that I did not mention the start or finish lines…and that is intentional. My advice…STEER CLEAR! It is very congested and the confines are TIGHT. The chances of being able to see anyone let alone support him or her are slim to none. Not to mention that if spectators make it all the way down to the finish line they are essentially “trapped” and will have to make their way backward on the course and around the backside of US Bank Arena where the runners eventually exit the controlled area.**
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Upon arrival (or especially while approaching the starting line) soak in the atmosphere! You’ll see the spotlights lighting up the sky well before you can even see the start line scaffolding and banners. You’ll hear the music getting everyone pumped up for the morning. You’ll FEEL the excitement in the air as that 6:30 start time grows near and we all prepare to wake up the Greater Cincinnati area with the sounds of thousands of feet…all pounding the pavement to celebrate the event we are so fortunate to have right here in our backyard! Butterflies already from this guy I gotta tell you…there is nothing like it!!
• Get situated in your corral well ahead of the start time. No need for any extra anxiety wading through those that have NOT thought ahead and are
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running late. Once in your corral find your pacer, introduce yourself, and take a minute to meet some of those you will be running with. Believe me, everyone will be feeling those same nerves and misery loves company, right?!?! FYI…some nerves are natural and are a GOOD THING… nervousness = excitement if we balance these feelings and it is an indication that we are ready for the challenge!
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Once the race starts HAVE FUN! Yeah, we will have some rough patches here and there but that’s when you rely on those around you…remember that all of us are in this together so take the opportunity to encourage someone and make a new friend during the morning! Also, try to muster up enough energy now and then to say “THANK YOU” to those countless volunteers that are out there making it all possible…
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One final thing about the race itself…be mindful of the finish and the everlasting memories it will hold. What do I mean by that? Well… consider that you’ve just completed 13.1 miles and you can see that finish banner…the joy, the euphoria, yes…the pain. So how exactly do you want to remember it? Is digging down as deep as you can and pushing hard to shave off say 10 seconds worth what that picture is going to look like as you struggle those last 4-5 steps…or is it better to give up those 10 seconds, revel in the joy of what you accomplished and be collected enough to smile and raise your arms in celebration? Hmmm…give that some thought NOW rather than reflecting on what “could have been” when you get the link to your finish line pictures!
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Finally…when all is said and done and you have your medal, have worked your way around the back of US Bank Arena and into the waiting arms of your loved ones…CELEBRATE! Far too many of us take for granted simply being out there with all those like-minded folks and enjoying the ex perience. I know I sure did at one point in my life…and that will never happen again. Some of us will have fantastic runs…some of us might struggle a bit…either way we should all take a moment and realize just how fortunate we are to have been part of such an amazing and uplifting event.
I’m looking forward to seeing everyone out there in a couple of weeks and hope that perhaps you are able to take something from my thoughts that will help you enjoy The Flying Pig this year. See you soon! If you have any questions or comments, please email Jeff at jeffbranhan@gmail.com.
8th Annual St. Mary/Knights of Columbus
Hyde 5K Run/Walk presented by Courier Gurus
Evening of Thursday, August 14 The race starts in front of St. Mary Church and runs through scenic Hyde Park. Return to St. Mary’s FunFest grounds for a great finish and enjoy refreshments, food and live music while waiting for the results. This is a USATF sanctioned race with mile splits and chip timing More details at www.Hyde5.com
HARVEST HOME FAIR
CROSSROADS PEDIATRICS WEST 5K Run/Walk-One Mile Thursday, Sept. 4, 2014 • 5:50 p.m. • ONE MILE RUN Sunday, Sept. 7th • 9:00 a.m. • 5k RUN/WALK (Dog Walk) PNC Bank • BOB RONCKER’S RUNNING SPOT • Local 12 • NEIDHARD MINGES FUNERAL HOME - PEP BOYS - WALGREENS - CHIPOTLE DAVE BACKER AUTO BODY • MERCY Health • WESTSIDE RUNNING CLUB • PANERA • BUDWEISER
1 MILE COURSE: Harvest Home Parade Route. (Start at Bridgetown and Harrison, Cheviot) ***New Location PACKET PICK UP - CROSSROADS 2859 Boudinot Ave #107 45238) Wed. Sept 3rd 5:30-7:00 p.m. 5K COURSE: Harvest Home Park, winding through the City of Cheviot, gently rolling. ***New Location -PACKET PICK UP - CROSSROADS (2859 Boudinot Ave #107) Sat - September 6th 10:00-1:00 1 Mile Race Pre Registration: Both Races (1 mile & 5K) Pre Registration 5K only Race Day 5 K Registration 8:00-8:45 a.m. Dog Walk Registration Children’s Fun Run Sunday
$10.00 No shirt $25.00 with shirt - Special $20.00 with shirt $25 $25.00 with shirt $30 Go To www.fourgottenpaws.com Sun approx. 9:45 a.m. Ribbons/Goody Bags.
Awards Mile Race: Top 25 Male and Female Runners. Awards 5 K Race: Top 3 M/F Runners overall and lst Masters. Top 3 Age Group. Awards Fitness Walkers lst M/F overall. Top 3 Age Group.
Location: Harvest Home Park, 3961North Bend Road, Cincinnati, OH (I-74 to North Bend Road Exit, S on North Bend Rd)
Registration Forms, Info and Results: GetMeRegistered.com OR http://www.harvesthomefair.com
15th Annual
CABVI’s “Know You Can” 5K To benefit
Sunday, August 10, 2014 • 8:30 a.m. Spring Grove Cemetery & Arboretum THE COURSE – 3.1 mile (5K) paved roadway through the wooded grounds of Spring Grove Cemetery and Arboretum going up a gentle slope for the beginning and going down a gentle slope for the end. Spring Grove Cemetery and Arboretum is located at 4521 Spring Grove Avenue, Cincinnati, Ohio. FUN FOR ALL! – A short KIDS’ RUN will be held after CABVI’s “Know You Can” 5K for children to age 8 – no registration, no fee. Also, music and door prizes!
Official Registration Form • CABVI’s “Know You Can” 5K Name Street City/State Zip Code Daytime Phone Evening Phone Email address Sex: Male Female Age (as of 8/10/14): Category: Runner Walker Visually Impaired Participant I am interested in helping a visually impaired participant complete the race. Any medical condition(s):
$25 Pre-Registration (includes T-shirt) Circle T-shirt size: S M L XL XXL Enclosed is a $_____ donation to CABVI. REGISTRATION: Registration is $30 the day of the race (includes a T-shirt while supplies last) and begins at 7:00 a.m. just inside the Spring Grove Avenue entrance. The race begins at 8:30 a.m. For more information call Steve Prescott at 513-777-1080. Register online at www.sprunning.com by August 5, 2014.
Make check payable to: CABVI Mail To: CABVI’s “Know You Can” 5K c/o Steve Prescott P.O. Box 454 Mason, OH 45040 Mail registrations must be postmarked by August 1, 2014.
WAIVER: In consideration of the acceptance of my entry, I hereby waive on behalf of my heirs, executors and assigns, all claims of any nature arising from my participation in CABVI’s “Know You Can” 5K and do hereby release the race director, Steve Prescott, Spring Grove Cemetery and Arboretum, the Cincinnati Association for the Blind and Visually Impaired and all sponsors, workers, officials, and volunteers from any claim whatsoever arising from my participation in this event. I agree to abide by all the rules for participation and acknowledge that the Race Committee may refuse or return my entry at its discretion. I understand the risks for such an event, and have trained adequately in preparation. I have noted any medical condition on this form.
ENTRY SIGNATURE (parent signature required for those under 18) In case of medical emergency contact
Date Phone number