MID-JANUARY/MID-MARCH 2014
RUNOHIO
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2013 RUNOHIO Grand Prix Winners and Interviews by Matt McGowan The 2013 RUNOHIO Grand Prix was a series of races chosen by runners and the staff of RUNOHIO to be part of a statewide grand prix. Criteria used in determining the RUNOHIO Grand Prix races were: 1) Runners ranking from RUNOHIO, 2) Race Organization, 3) Quality of the race field, 4) Size of the race, 5) Geographical location, 6) Date of the race, 7) Distance of the race. RUNOHIO also tried to have only one race on a given weekend and not pick holiday races.
Early races on the 2014 RUNOHIO Grand Prix include: March 2nd – Columbus Arnold 5K/Arnold 5K Pump and Run, March 8th – Columbus Grove Beer Bottle Open 4 Miler, March 15th – Cleveland St. Malachi 5 Miler, and March 16th – Cincinnati Heart Mini Marathon 15km. JASON ORDWAY Jason Ordway, 26, is from Holgat and now lives in Oakwood. He is a graduate assistant working on his Master’s degree in Exercise Science at the University of Dayton and works at the run specialty store Up and Running. When and how did you first start running? “I first started running with my Dad and three older siblings. Everyone else did it pretty well so I figured I’d give it a shot too. I found out I had a knack for running and loved doing it so I kept going and never looked back.” How do you train and what is your favorite workout? “I do most of my training and workouts alone because there aren’t too many people around who I can train with, and due to my random schedule it can be difficult to get the runs in that I need to. I focus on doing a decent amount of miles, most of them very easy, and get after the workouts hard.. My favorite workout is a long tempo run (10-12 miles). It really builds my strength and confidence.” Why do you run? “I run because, in my opin-
Any advice for runners who want to improve their running? “The best way to improve your running is simply get out and run. Finding a good group, mixing it up, and rewarding yourself also help a lot.” JOSH ORDWAY Josh Ordway, 33, lives in Franklin and is in solo practice as a family practice doctor at Franklin Family Practice. He is accepting new patients, offers same day appointments, and loves treating runners.
Jason Ordway Josh Ordway ion, it is the best form of exercise. It also allows me to pig out on just about anything I want! I love pushing myself and racing the clock and other people.. The racing scene in Ohio is so great it makes running incredibly fun.” What do you think of the RUNOHIO Grand Prix? What races were your favorites? “I really like the RUNOHIO Grand Prix. It adds another dimension to the road racing scene and it gives everyone something to chase after. I really liked the Lou Cox 5K this year, and the Youngstown Peace Race 10K did a fantastic job as well. I had a great race at one, and a relatively poor race at the other but everyone involved was great and I left with a great experience at both. The race directors really cater to runners of all levels, and I have been treated very well at both. I would strongly recommend both races to everyone.” Any advice for runners who want to improve their running? “Listening to your body is the best advice I can give. If it hurts ice it or take some time off. No one wants a little pain to become a big one.. If it makes you change your form or hurts all the time, running or not,
Matt Folk it’s a good indicator there’s something a bit more serious going on. Also, consistent training leads to better results than yoyo-ing with training too hard, getting injured, and then trying to bounce back.” MATTHEW FOLK Matthew Folk, 37, grew up in Oregon, Ohio and now lives in Perrysburg where he is the General Manager of the Second Sole Toledo Running Store When and how did you first start running? “I started running my sophomore year of high school by going out for the cross country team trying to earn a varsity letter.” How do you train and what is your favorite workout? “I do higher mileage and in the core weeks of marathon training do about 10-11 runs per week. Within that I usually try to do a long run, a speed workout, and a tempo run. This summer there was a good group of us in our thirties that were doing some workouts together and one of the favor-
ites was a track workout of 800 hard, 200 moderately easy, 200 hard, 400 easy doing 6 to 8 sets. Recently I have been falling victim to doing too many easy runs without enough workouts and hoping to snap out of it.” Why do you run? “The challenges and feeling of accomplishment. I can’t remember the last time I finished a run a thought “that was a waste of time.” What do you think of the RUNOHIO Grand Prix? What races were your favorites? “It is a good series of the top races in Ohio and gives an extra competitive incentive against other Ohio runners. This year my favorite RUNOHIO Grand Prix Race was the Lou Cox 5km . A group of us from the Toledo area carpooled down that morning and many of us ran our best 5k time of the year. It was as good competitive race in which there was someone to battle the entire way helping pull you to a fast time. The Columbus 10K was also a nice one with it being back to the day after the state high school track and field championships. It gave a nice combo to spend the weekend in Columbus.”
When and how did you first start running? “The summer before 7th grade started, my mom told me to start running with my dad so that I wouldn’t embarrass myself during my first cross country season. That was 20 years ago.” How do you train and what is your favorite workout? “Now that residency is finally over, I once again have a set training schedule, which includes a morning run at 6:00am and an afternoon run at 6:00pm. Fartleks and tempo runs are the driving forces behind my training. 15-25 x 1:00 hard, 1:00 easy is probably my favorite because it’s the least mentally taxing and can be done fairly safely in the dark” Why do you run? “Most of all because I enjoy it. It’s also a great stress relief, and it’s fun to compete.” What do you think of the RUNOHIO Grand Prix? Which races were your favorites? “The RUNOHIO Grand Prix is and always will be a great collection of races. It encourages the best runners of all age groups to compete against each other and improve. The Columbus 10K, Columbus Running Company Mile Dash, and Hyde Park Blast are my favorites. I hope to run more of the RUNOHIO Grand Prix races next year.” Any advice for runners who want to improve their running? “Slow down on your easy