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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.
mid january – mid march 2010
runohio
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2009 Runohio Grand Prix Winners and Interviews, cont. ning? “To improve your running I recommend following a training plan and being part of a Team. I’ve always done both and I can’t be sure how much flows from each, there may even be some synergy involved. I don’t think I’d have had anywhere near as many good races if I was all on my own.”
Women Open Christina Johnston
Chris Thieke Lon Bussell, photo by Richie Hawley It is not that complicated. If you stay fit and avoid injuries, run long once a week, and do some sort of speed work once a week there will be improvement. Being a grand-master runner I would be amiss not to mention injuries. As the body ages it is so important to increase the recovery time. What this means is taking it extremely easy (or just resting) on the easy days. My coach has emphasized this concept again and again. One risk for older runners who train with younger ones is to try to replicate their schedules. This is a recipe for injuries. Don’t do that!”
Men Senior Chris Thieke
Chris Thieke, 64, Lives in Dayton where is a Test Manager (BAE Systems at WPAFB) When and how did you first start running? “I started running 20 years ago, when my son started running cross country in High School. That led me to the Ohio River Road Runners Club in Dayton, and the WPAFB team.” How do you train and what is your favorite workout? “I run 4 to 5 times a week (20 to 25 miles) and try to add a few workouts with weights and some swimming each month for cross training. I try to follow a Jeff Galloway training
buildup to big races at the end of Spring and in the early fall. I do about half of mymileage on indoor tracks at WPAFB or the Washington Twp Rec Center, which is probably excessive. I try to avoid running in traffic. WPAFB provides a lot of “informal” races, and I do about 15 base races a year in addition to 20 - 24 organized events. My “favorite” workout is a modified Galloway “form-accels” workout with 10 – 200 yard dashes atfull speed spread through a 5 and a half mile track workout - the rest of the workout at recovery. I do all my speedwork “Igloid” style - a steal from Bob Schul.” Why do you run? “I run to stay healthy, for the competition and for the friendship and teamwork that running with others provides. Running as part of a team and a club makes what could otherwise be a solitary behavior a social one. What do you think of the RUNOHIO Grand Prix? Which races were your favorites? “What I like about the RUNOHIO Grand Prix is that opens up my running world to a wider venue, and keeps me aware of other masters runners throughout the state. Minster is my favorite race, Grand Prix or otherwise, it is a great event with community support.” Any advice for runners who want to improve their run-
Christina Johnston, 29, is from Jackson Center where she is a teacher. Christina has been running for fifteen years. When and how did you first start running? “I joined the cross country team in the seventh grade when I was 12 years old because my older sister was on the high school team.” How do you train and what is your favorite workout? “I like to train in the morning and I have a couple of great women who come to my house to run with me most often before 6am. When I am training for a big event I also train in the afternoons. My favorite workout is short speed intervals because I can usually stick with the group even if they are typically better runners than I am.” Why do you run? “I run because it gives me purpose to set goals and work toward something specific that benefits me both now and in the future. It gives me a chance to get outside and enjoy the great outdoors no matter what the weather is.” What do you think of the RUNOHIO Grand Prix? Which races were your favorites? “The RUNOHIO Grand Prix gives us runner addicts local races to train for and enjoy. My favorite race would have to be Minster Okterfest10km. I grew up in a small town near Minster and it’s really neat to see elite runners come from all over to the small town. Also, it’s neat to see how the entire town comes together to support the race and the runners.” Any advice for runners who want to improve their running? “My advice would be to develop consistency in your training. Make a mileage goal and try to maintain it. Having a weekly mileage base makes it easier to build when prepar-
Carrie Birth Christina Johnson ing for an upcoming race. I recently ran a new marathon PR after only “training” for 6 weeks. The key was that I had consistently run 50 to 60 miles a week months before I started the marathon training
Carrie Birth
Carrie Birth, 27, lives in Maineville where she works for Procter & Gamble and is a diaper salesperson. Carrie has been running for six years. When and how did you first start running? “I have played competitive team sports my whole life, and after I graduated from college I needed something to fill the competitive void. I started running mostly to distress after work, and then it turned into a passion. The more I ran, the more connected I became to other runners and learned the ropes from there – about training, races, etc.” How do you train and what is your favorite workout? “A good coach, a great coach, the best coach! No, honestly I could tell you my training schedule and it would probably mirror that of most runners – speed on Tuesday, long runs on Sunday, etc. But the honest truth is my training and success that I have had this past year is really only 10% my training efforts, and 90% a great coach. Randy Cox is amazing, and basically took a completely raw runner and
made me ½ way decent =) I follow his guidance and philosophies on base, strength, and speed training to build year round. My #1 opportunity area is mileage and you can bet that in 2010 my #1 focus is going to be building mileage safely with Randy. My favorite workout actually is Tuesday evenings when I run with my teammates, the Cincinnati Earth Drummers. It’s a speed night and there is nothing like running with 10 or so other runners who are way better then you to push you, drive you, and help make pain tolerable =)” Why do you run? “I think a lot of what we do – is a reflection of who you are really. Our hobbies and passions are a direct mirror of our personalities. True, avid, runners tend to be much focused, driven, hardworking, passionate people – and I’d like to think that describes me as well in all areas of life. So really running is just at the core of who I am, I could not imagine life without it.” What do you think of the RUNOHIO Grand Prix? Which races were your favorite? “It’s awesome, I think anytime you can build something that fosters awareness and competition for the sport statewide is great. My favorite race hands down would have to be the Cincinnati Mini Heart Marathon – I love that one - - tough course, typically 1st of the year - -means summer is right around the corner.
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runohio
Mid January – Mid march 2010
2009 Runohio Grand Prix Winners and Interviews, cont. I also ran the Columbus 10K this year and thought that was a really well run event – great race coordination, competition, and volunteers. I definitely hope to do both of those again next year.
Women Master Gay Hammon
Gay Hammon, 45, lives in Cincinnati where she is a Fedex Courier. When and how did you first start running? “I first started running competitively in 7th grade when I tried out for the track team. I was a miler.” When and how did you first start running? “I train with my team, the Earth Drummers. We meet 1 to 2 days a week for interval training and long runs. I run the rest of my runs from my house, solo. My favorite workouts are the long run with my friends.” Why do you run? “I run because I can. I consider it a gift from God. There are thousands of people who wish they could go out and run, but can’t. I honor the ability God has given me by rejoicing in every step I take. I run because I love to run.” What do you think of the RUNOHIO Grand Prix? Which races were your favorite? “I think the RUNOHIO Grand Prix races were great. My favorite race was the Flying Pig Marathon. The marathon is my favorite distance to race and I had a great day. Any advice for runners who want to improve their running? “I think the best way to improve as a runner is to find a group of people who are dedicated to the sport and run with them. My experience on a racing team has definitely made me a stronger, smarter runner.”
Women Grand Master Cookie O’Neal
Cookie O’Neal, 57 lives in Columbus where she is an Environmental Specialist. Cookie has been running for over twenty five years. When and how did you first start running? “I started running back in the early ‘80’s in an effort to improve my racquetball game.” How did you train and what is your favorite workout? “I generally run every other day. My favorite workouts are those I do with friends.”
Cookie O’Neal Why do you run? “To help maintain good mental and physical health. Also, because it’s great fun! There is nothing like it.” What do you think of the RUNOHIO Grand Prix? Which races were your favorites? “I think a larger grand prix pool from which to choose would be nice.” Any advice for runners who want to improve their running? “Change up the workouts and do more speed work.”
Women Senior Jeannie Rice
Jeannie Rice, 60, lives in Painesville and has been running for twenty-six years.
When and how did you start running? “I stared to run to lose weight I gained from a trip to Korea and Japan where I gained 7 pounds on a three week vacation. I have been running ever since.” How do you train and what is your favorite workout? “I try to run 5-6 times a week averaging about 35 miles a week. Before a marathon I try to increase my milage for the three months leading up to the marathon. My favorite workouts are the different places when I travel and seeing different places. Why do you run? “It has become a part of my life. I enjoy the quite time by myself, away from the stresses of everyday life. It helps clear my mind.” What do you think of the RUNOHIO Grand Prix? Which races were your favorites? “ It’s great to participate in a RUNOHIO Grand Prix series. It gives Ohio runners the opportunity to travel around the state and compete against other area runners. My favorite race is the JohnnyCake Jog 5 Miler. It is the biggest local race on a fast course. This race brings a lot of fast runners from all over. It’s a great well organized competition that I look forward to every year.” Any advice for runners who want to improve their running? “Enjoy Yourself! Always listed to your body and don’t over-train. Run with other runners, especially when training for a marathon. Always wear reflective clothing when running in the dark.”
columbus roadrunners club
Central Ohio’s Premier Running Club “To Promote and Encourage Running, Health and Fitness”
Join Us! P.O. Box 15584 Columbus, Ohio 43215-0584
www.columbusroadrunners.org
At any pace, you have a place with CRRC!
Men Open Matt Folk
Glass City Marathon Cleveland Rite Aid 10km Columbus 10km Hyde Park Blast 4 Mile JohnnyCake Jog 5 Miler Peace Race 10K Columbus Marathon
Chris Reis
Cincinnati Heart Mini Marathon 15km Lou Cox Memorial 5km Columbus 10K Hyde Park Blast 4 Mile Columbus Running Co. 1 Mile
Men Masters Thomas Lentz
Columbus 10km Hyde Park Blast 4 Mile Minster Oktoberfest 10km Columbus Marathon
Men Grand Masters Lon Bussell
Cincinnati Heart Mini Marathon 15km Lou Cox Memorial 5km Hyde Park Blast 4 Mile
Men Seniors Chris Thieke
Lou Cox Memorial 5km Minster Oktoberfest 10km Dayton River Corridor Half Marathon
Women Open Christina Johnston
Lou Cox Memorial 5km Minster Oktoberfest 10km Dayton River Corridor Half Maraton Hyde Park Blast 4 Mile
1st 2nd 3rd 1st 1st 1st 1st
2:31:04 30:47 30:46 19:21 24:19 29:19 2:20:45
150 135 125 150 150 150 150
1st
49:03
150
1st 4th 2nd 2nd
14:55 30:58 19:25 4:16
150 115 135 135
1st 1st 1st 1st
32:04 20:35 32:13 2:34:27
100 100 100 100
4th
1:01:28
65
1st 1st
18:22 24:56
100 100
2nd 3rd 1st
20:01 42:58 1:35:56
80 60 100
2nd 2nd 1st
18:20 37:05 1:21:36
135 135 150
8th
25:25
55
1:00:09 37:47 24:09 5:29
125 115 125 105
1:01:50 3:07:07 40:02 26:21
100 100 100 100
1st 1st 1st 1st 1st
20:39 20:55 28:35 6:33 35:36
100 100 100 100 100
1st 2nd 1st
3:42:39 46:52 36:27
100 80 100
Carrie Birth
Cincinnati Heart Mini Marathon 15km,3rd Columbus 10km 4th Hyde Park Blast 4 Mile 3rd Columbus Running Co. 1 Mile 5th
Women Masters Gay Hammon
Cincinnati Heart Mini Marathon 15km 1st Flying Pig Marathon 1st Columbus 10km 1st Hyde Park Blast 4 Mile 1st
Women Grand Masters Cookie O’Neal
Bear Run 5km Lou Cox Memorial 5km Hyde Park Blast 4 Mile Columbus Running Co. 1 Mile JohnnyCake Jog 5 Mile
Women Senior Jeannie Rice
Flying Pig Marathon Cleveland Rite Aid 10K JohnnyCake Jog 5 Mile