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runohio
Mid January – Mid march 2010
2009 runohio Grand Prix Winners and Interviews
The 2009 RUNOHIO Grand Prix was a series of races chosen by runners and the staff of RUNOHIO to be part of the statewide grand prix. Criteria used in determining the RUNOHIO Grand Prix races were; 1) Runner rankings from RUNOHIO, 2) Race Organization, 3) Quality of the race field, 4) Size of the race, 5) Date of the race, 6) Geographical location of the race. RUNOHIO also tried to have only one race on any given weekend and not pick holiday races. However, due to a few races changing their dates, the RUNOHIO Grand Prix does now have a few dates with multiple races. Early races in 2010 include: March 13h – Columbus Grove Beer Bottle Open 4 Miler, March 13h - St Malachi 5km, March 28th – Cincinnati Heart Mini Marathon 15km. Because of the deadline in printing this issue a few runners responses were not available for this article. If additional responses are received by the end of January they will be posted on the RUNOHIO web site: www.runohio.com Men Open Matt Folk, 1st, 7 races, 1010 points Chris Reis, 2nd, 5 races, 685 points Men Masters Thomas Lentz, 1st, 4 races, 400 points Men Grand Masters Lon Bussell, 1st, 3 races, 265 points Men Seniors Chris Thieke, 1st, 3 races, 240 points Women Open Christina Johnston, 1st, 4 races, 475 points Carrie Birth, 2nd, 4 races, 470 points Women Masters Gay Hammon, 1st, 4 races, 400 points Women Grand Masters Cookie O’Neal, 1st, 5 races, 500 points Women Senior Jeannie Rice, 1st. 3 races, 280 points
ites? “The RUNOHIO Grand Prix provides something else to shoot for Ohioans within each Grand Prix Race. My favorite two RUNOHIO Grand Prix Races last year were the Columbus Marathon and the Youngstown Peace Race 10k. Both races were very competitive with great weather where I had the opportunity to run my best times in a couple years.” Any advice for runners who want to improve their running? “Set a series of goals both long term and short term that you wish to achieve, come up with a training plan (or plan of attack) that will help you reach your goals, and adjust accordingly along the way. Be consistent and have some fun.”
Matt Folk
Men Open Matt Folk
Matt Folk, 33, lives in Perrysburg where he runs the Perrysburg Second Sole Athletic Shoe store. Matt has been running for nearly twenty years. When and how did you first start running? “I started running my sophomore year at Clay High School. I was at the age where I was trying a variety of sports to try to earn a varsity letter.” How do you train and what is your favorite workout? “I do a little bit higher mileage at a little bit lower intensity. During a normal week in a core of training cycle I usually do 9 to 10 runs a weeks with a long run, a speed workout, and either a tempo run or a race. The rest of the runs are normally relaxed distance runs between 7 and 7:30 pace. I still think my favorite workout is a surge workout of 1 to 5 minutes hard followed by 1 to 2 minutes easy with the number of reps varying depending on what race distance I am training to race” Why do you run? “I like the challenges, comradarie, health benefits, and sense of accomplishment after a good run. It has opened up and continues to open up many doors in my life. It has led to many great friendships, travels, and experiences.” What do you think of the RUNOHIO Grand Prix? Which races were yourfavor-
Men Masters Thomas Lentz
Thomas Lentz, 42, Lives in Cincinnati where he is an Environmental Health Scientist. T.J. has been running for thirty years. When and how did you first start running? “I started running in junior high school at about 12 years old. A friend convinced me to stay after school one Spring day for the track team tryouts. The tryout consisted of lacing up my Converse Chuck Taylors and running around a few neighborhood blocks with the rest of the team. At the end of the run I was leading, so the coach handed me a uniform and told me I was on the team. Later that year I was introduced to cross country and went on to win the Ohio USATF state championship race for 12-13 year olds.” How do you train and what is your favorite workout? “I’m training much more in solitary these days, pushing myself on tempo runs (25-30 minutes hard) to simulate race conditions on hilly courses. My plans for the New Year are to get back to a weekly track workout, focusing on 1200 and 1600 meter intervals to build strength and speed. That’s been missing from my routine this year and my racing has suffered from it.” Why do you run? “I could name half a dozen reasons for why I run, but the top reason is to compete. I enjoy racing, and especially when I am in top form. I also enjoy the fitness that comes with running,
Thomas Lentz the friendships I’ve formed through running, and the opportunity it provides to explore new cities when I travel.” What do you think of the RUNOHIO Grand Prix? Which races were your favorites? “The RUNOHIO Grand Prix is a great way to promote competition in some of Ohio’s premier races, and also to acknowledge the accomplishments of Ohio’s best runners. The Minster Oktoberfest 10km continues to be my favorite race, and one I’ve run for nearly 30 years. The Columbus 10km is also a great race, and this year had some nice changes with a new course and a fast field.” Any advice for runners who want to improve their running? “My best advice has always been to train and race with partners who are serious about the sport. My best improvements came when I was training consistently with a team of runners who were faster than me. Most workouts were a challenge, and as a result I saw my racing improve considerably.”
Men Grand Masters Lon Bussell
Lon Bussell, 51, lives in Cincinnati and is an Associate Principal Oboe with the Cincinnati Symphony. When and how did you first
start running? “I started running in P.E. class in junior high in Los Angles, California. The coach would have us run grass laps around the field every day. I wasn’t really hooked on it until I started running from the Santa Monica Pier to the Venice Pier at low tide. Then I got into trail running in the brushy Santa Monica Mountains. I never competed until 1991, the year of my first (and PR!) 2:45 Columbus Marathon. That year some friends introduced me to the local racing scene in Cincinnati. I spent the entire summer of 1991 racing 5Ks almost every Saturday and running 20-22 miles every Sunday.” How do you train and what is your favorite workout? “These days I generally run 6-7 days a week. The quality sessions are usually a long run on Sunday mornings (10-16 unless I’m getting ready for a marathon), and a Tuesday night track workout with the Earth Drummers Racing Team (Randy Cox, coach). My favorite workouts are hilly long tempo runs. For me, these type of runs keep me strong and focused. I try to stay in shape all the time. If I get injured I cross-train. I always do some weight work, and emphasize core-strengthening.” Why do you run? “I love being in shape. I travel quite a bit and enjoy running in foreign countries. I was recently in Cozumel, Mexico, running on the course of the Ironman Triathlon that was just held there. I must admit that being surrounded by numerous serious long distance athletes was inspirational, and has got me thinking about the possibility of a Spring marathon. When I’m in race shape I love the competition.” What do you think of the RUNOHIO Grand Prix? Which races were your favorites? “I think the RUNOHIO Grand Prix is a great way to get the state-wide running talent to compete. There are so many devoted runners of all ages in Ohio. This series is the perfect vehicle to get them all together. My favorite races are the Lou Cox 5K, The Flying Pig races and the Minster Oktoberfest 10K.” Any advice for runners who want to improve their running? “In my opinion there is no substitute for consistency.