2011 RUNOHIO Runners of the Year The following runners were chosen by the staff of RUNOHIO and its’ readers as the top runners in Ohio in 2011. RUNOHIO along with the runners of Ohio and the Midwest congratulate the following individuals for earning this honor.
Top Male Brian Olinger Top Female Emily Infield Top Male Master Thomas Lentz Top Female Master Rosalie (Cocita) Franek Top Male Grand Master Dan Bird Top Female Grand Master Michelle Rupe Top Co Male Senior Terry McCluskey and Ron Legg Top Co Female Senior Terry Mahr and Jan Selby Top Male Brian Olinger Other top male runners: Matt Folk, Dan Huling, Ryan Kienzle, Leo Kormanik, Craig Leon, Jason Ordway, Josh Ordway, Keegan Rathkamp, Ridge Robinson, and Jeff See Brian Olinger, 28, grew up in West Lafayette and graduated from The Ohio State University. Brian now lives in Westerville and is a professional athlete, sponsored by Reebok. Top 2011 Performances US Cross Country Championships 12K........................................... 36:05 Stanford Payton Jordan Invite 10K ................................................. 28:07 US Road 10K Championships........ ................................................. 28:35 London Crystal Palace Diamond League 3000 meter steeplechase . ............................................. 8:23.36 Falmouth Road Race (7 miles) ................................................. 32:16 Great North City Games (2 mile) ............................................. 8:42.15 Manchester Road Race (4.75 miles) . ........................... 21:33 USA Cross Country Championships 12km . ........................... 36:05 Payton Jordan Cardinal Invitational 10km ................................ 28:07.5
Virgin and Meb Keflezighi. Pretty cool company!”
Falmouth Road Race 7 mile . . 32:16 5,000 meter - Belgium 1...... 3:32.74 3,000 meter steeple chase – London.................................8:23:36 How did you first start running? “Probably the same story as most who take up the sport....I was too small to play football, so I started running cross country beginning in the 7th grade.” How do you train and what is your favorite workout? “It’s hard to sum up in a single answer exactly how I train. Up until very recently I have always been, what most would agree was, a relatively lower mileage guy. In high school I was very naive and ran maybe 20 mile per week at most. A 5 mile run was a ‘thing’ for me back then. In college I was a bit of a late bloomer. It seemed to take a couple of years to get things figured out and learn to embrace/enjoy what real training really was all about. The last couple of years I have shifted to some higher mileage and ran my first 100 mile weeks last spring. We have discovered that I am a pretty big responder to high altitude training so I did two stints last year in Colorado Springs and am planning one for this coming March as well. It’s been very beneficial to have been with the same coach (Robert Gary) for the last 10+ years and thus my training has basically been this huge evolutionary process. Each of those years has been different than all the rest. The basic principles never really stray, but we are usually changing up some of the specifics related to what exactly it is that I am preparing for. Favorite workout: Also a difficult question. Not sure I could describe any as my ‘favorite’. When I am out there suffering I guess I never really think ‘gee this is my favorite, can’t wait to do it again next week’ However, this past summer I did 6x800 on the track with my training partner, Dan Huling, all basically between 2:00-1:58. That was probably a whole new level for me as far as a specific track session goes. I walked away that day feeling like I accomplished something pretty tough and realized I was in pretty darn good shape.”
by Matt McGowan
Brian Olinger
(Photo by Victor Sailor)
What do you like about running and racing? “The competition; whether it’s with your own self on a long, lonely tempo run or against the field in the finals of the Olympic Trials.” What were your favorite races last year and why? “The coolest venue I was fortunate enough to compete in was the Olympic Stadium in Berlin, Germany. As a Buckeye alum, you can imagine the thrill of competing where Ohio State legend Jesse Owens competed during the 1936 Olympic Games. However warming up on Hitler’s huge parade fields behind the stadium might have been one of the loneliest experiences I have ever had. The World Cross Country Championships in Spain was hands down the rawest experience I have ever had in the sport and I really hope I get to compete there again. It was my first time wearing Team USA gear and I remember getting giddy for a couple of weeks each time the UPS truck drove through my subdivision, hoping my gear would get delivered that day. I think my most impressive race this past year was probably at the Falmouth Road Race in August. I was the first American in the field, but was up there banging away with guys like Micah Kogo and Lucas Rotich for much of the race. They said afterwards my time was the 4th fastest ever on that course by an American behind Alberto Salazar, Craig
Any advice for runners who want to improve their running? “Another difficult question. Again, my career has been this huge evolutionary process and also had some pretty big stumbling blocks along the way. Even now, I feel like I am continually learning and figuring out my body and what it takes to be competitive at this level. I have been really big on recovery the last couple of years, whether its nutrition, ice baths, massage, Normatech etc., and it’s definitely made a difference, allowing me to train at a much higher level. Patience seems to be a virtue as well. I nearly walked away from the sport numerous times over the past few years after some disappointing results at national championship races. Thankfully, I have a great support system in my wife, daughter, coach, family etc. The disappointments/struggles have been useful tempering/hardening tools and have only left me more excited and hungry to achieve that ultimate goal. So I guess remember the whole thing is a process, surround yourself with good people, train hard ---race hard---recover, and don’t let one day/ single performance define you or your career. Keep moving forward!” What are your running goals this year? “To be in the Olympic Stadium in London on July 27th.” Top Female Emily Infield Other top female runners: Ann Analyak, Nicole Camp, Melissa Converse, Christina Johnston, Rachael Kinsman, Jessica Odorcic, Becki Michael, Kara Storage, Tara Storage and Katie Williams Emily Infield, 21, from University Heights is a student at Georgetown University Top 2011 Performances NCAA Cross Country Championships 6,000 meters ........... 19:44.30 Big East CC Championship 6,000 meters ............................... 20:02.20
Emily Infield
(Photo by Victor Sailor)
NCAA CC Pre-Nationals 6,000 meters ............................... 20:44.00 NCAA Track Nationals 5,000 meters................................ 15:38.23 NCAA East Regional 5,000 meters ............................... 15:55.50 Big East Championship 1500 meters.................................. 4:25.00 Big East Championship 5,000 meters ............................... 16:14.06 Mt. Sac Relays 1500 meters...4:12.04 Colonial Relays 800 meters .. 2:08.48 How did you first start running? “I first started running in grade school. I loved being active when I was younger and went to watch my sister, Maggie, at a track meet and instantly knew that I wanted to run.” How do you train and what is your favorite workout? “I ran about 60-65 miles a week in Cross Country. I did two workouts a week and a long run once a week. We did a lot of tempo runs, for distance workouts. I really enjoyed doing repeats of 1ks and 2ks because I felt this was our hardest workout and took the most mental and physical toughness. This was my favorite workout because I felt it was very beneficial to me.” What do you like about running and racing? “I love the anxious, excited feeling I get when I race. I am competitive with the other athletes but also
2011 RUNOHIO Runners of the Year, cont. can still continue to do so for many years and possibly see my two daughters begin to take an interest in running and racing.”
myself, I want to improve my times and make sure that every race I give it everything I have and never give up. After a good race where I know I was tough and could not have given a better effort I get a great feeling of satisfaction, reminding me of how much I enjoy this sport. Our team is so great, I feel honored to be a part of it; everyone is so supportive of one another and it truly is a family. Without this aspect I do not feel I would enjoy running as much as I do.” Any advice for runners who want to improve their running? “To stay tough and never give up. There are a lot of ups and downs in our sport because it is so intense and we constantly need to be running miles and doing intense workouts; so just to remember why you are running, because it is a sport you love and even through the bad times just remember the reasons you run. This will help get through those rough times. It is such a mental sport and one needs to be mentally tough.” Top Male Master Thomas Lentz Other top men masters: Curt Bachus, Mark Croghan, Chris Desroches, Fred Kieser, Kam Lee, Robert Moore, Jason Newport, Rob Porter, Scott Snow and Chip Wilson
What were your favorite races last year and why? “I started the 2011 racing season with the Austin Marathon where I finished 4th overall. After that I had some solid 5km races on the roads, running a 15:18 in Louisville and later in the year a 15:38 at the Lou Cox 5km in Dayton. I have started to enjoy the shorter races when I am able to put in the speed work, but the marathons continue to be the best test of training and fitness for me.”
Thomas Lentz ning in 7th grade when I first tried out for the junior high track team, running a few laps around the school campus in my Converse leather basketball shoes. My goal was to try to hang with the team’s top runner. I did so pretty easily, but stopped short of passing him on that first run, thinking it would show bad form. Later in the season I had no more inclinations to hold back.”
How do you train and what is your favorite workout? Thomas Lentz, 44, grew up “Any more, my best trainin Lima and now lives in Cin- ing involves longer, strengthcinnati where is he an Envi- building runs that start moderately and gradually lead to ronmental Health Scientist. picking up the pace until I am running at close to race pace. Top 2011 Performances Austin (TX) Livestrong Marathon . Whenever I can incorporate ..............................................2:37:02 hills on the run (which is not Anthem 5km Classic ............. 15:18 a problem where I live in CinRodes City Run 10km ........... 32:20 cinnati), I also try to use them Cincinnati Heart Mini-Mara- to pick up the pace both going thon15km ............................... 50:21 up or downhill.” Papa John’s 10 mile .............. 54:42 What do you like about runCincinnati Flying Pig Half-Marathon .....................1:13:47 ning and racing? “I like that Lou Cox Memorial 5km ......... 15:38 running has become such a consistent and necessary part Star Spangled Spectacular 5km ......................................... 15:49 of my daily routine. It has afCheetah 5km Run – Cincinnati ..... forded me some great friendships, the desire to travel, 17:33 Hudepohl Brewery 14km ...... 47:37 and the intensity to seek out Minster Oktoberfest 10km .... 33:26 competitive races. At various Columbus Marathon . .........2:35:48 times running can be a social activity or a very solitary purWhen and how did you first suit. Having run for more than start running? “I began run- 3 decades now, I hope that I
Any advice for runners who want to improve their running? “I’ve always benefitted from training and racing with partners who are motivated and frequently faster than me. Two key factors for me have been consistent training and frequent competition for benchmarking. I’ve learned to keep a log of my training and races, and have found this to be a great gauge of my fitness and my ability to improve.” What are your running goals this year? “I plan to run the Austin Marathon again this year and hope to improve upon my 2011 finish. I also plan to enter some USATF Master’s Championship races, including the Indoor Track Championships this Spring and maybe the Marathon Championship in the Fall. I’ll also continue to run some of the great races throughout Ohio.” Women Masters Rosalie (Cocita) Franek Other top women masters: Marlene Bloomfield, Shannon Davis, Teresa Ferguson, Connie Gardner, Gay Hammon, Michelle Kitze, Debbie Morris, and Traci Tallman Rosalie (Cocita) Franek, 48, Lives in Hiram where she is a clinical exercise physiologist and personal trainer and a licensed Massage Therapist She is the massage therapist for the University of Akron’s Track and Field Teams.
Top 2011 Performances St. Malachi 5 mile .................. 33:55 Bedford Pancake 5 mile . ...... 32:44 Rite Aid Cleveland Half Marathon ............................. 1:33.15 Blossom Time Run 5.25 miler 34:41................................ USATF Masters Track and Field Nationals 5km . ............. 19:57 Mantua Potato Stomp 9 miler . ................................ 1:01.57 When and how did you first start running? “I started running track in 8th grade. I had so much fun, I joined the boys cc team in 9th grade. My middle school coach was the first person to suggest that I could get a scholarship to run in college if I worked hard. I ran cross country and track at Midpark, and loved it, but also did synchronized swimming and played violin in the orchestra. I ran regularly against Stephanie Weikert from Wadsworth and Debbie Kilpatrick from Strongsville in the old Pioneer Trail Conference. I made it to state twice as an individual in cross country with the highest finish of 8th place, back in the day when there was a separate team and individual race. But, I just missed state in the 1600 my senior year. I held the school record in the 1600 until 2011 (5:13.8). I have never stopped running, although I have added cross country skiing, an occasional triathalon, two marathons, various mountain biking, road riding and cylcocross racing to my list of accomplishments.” How do you train and what is your favorite workout? “These days, my favorite workouts are runs with my children and my former high school athletes. My son, Josh, was a two time Portage Trail Conference Champion in cross country from Crestwood, currently competing for Bowling Green State University. My daughter, Bridget, was a 6 time state champion at Crestwood, a 10 time all American while at Penn State and an NCAA champion in the Steeplechase. She is currently a professional runner with Nike and an Olympic hopeful in the Steeplechase. Many of my former athletes have gone on to run in college. Even though these runs are now tempo runs for me and
Rosalie (Cocita) Franek easy runs for them, being able to get out there and run with them is one of the greatest joys in life. I feel blessed and humbled everyday!” What were your favorite races last year and why? “My favorite race last year was the USATF Masters Track and Field National Championship 5k on the track at Baldwin Wallace College. I had a goal of breaking 20:00. It was the first race of the 4 day meet and one of the few races that it rained. It not only rained, it poured, thundered and lightening. I actually thought that they might stop the race. Lane one was quickly under water. We finished the race. I ran 19:57. And I was second in my age group! I spent the rest of the weekend with my massage table working on elite master’s athletes from all over the United States. What an inspiration.” Any advice for runners who want to improve their running? “My advice for runners of all ages is to not only put in the miles, but focus on quality. Dynamic warm-ups before the run, flexibility and strength drills after the run, and regular myofascial work or massage can do amazing things for your racing, no matter what your age. Also, pick a goal and make a plan. This is very important for consistency
2011 RUNOHIO Runners of the Year, cont. and improvement. And lastly, make it social and keep it fun!”
runs if I have a certain race I want to do well in. I never go on the track.”
What are your running goals this year? “My goal for 2012 is to run the Rite Aid Cleveland Half Marathon again. This time I would like to win my age group and run closer to 1:30.”
What do you like about running and racing? “Getting older as a runner has its challenges. When you get hurt you need to come back slower or you end up hurt again. I have been very blessed and thankful I can still run. I may not be as fast as I like to be. Just getting to the finish line and being able to run most every day are my main goals.”
Men Grand Masters Dan Bird Other top men grand masters: Michael Barr, Frank Duchossis, Brad Ingram, Donald Leck, Rich Oldrieve, Doug Ordway, Joe Patrick, Chris Rupe, Scott Snyder, George Sellers and Mark Tensing
Michelle Rupe low for recovery time in between your hard efforts.”
Dan Bird, 53, lives in Cincinnati where is a Boiler Operator, Power Plan Engineer, HVAC Tech for a local hospital Top 2011 Performances Cherry Blossom 10 Miler...... 59:32 Flying Pig Half Marathon... 1:22:08 Lou Cox Memorial 5mk ......... 17:22 Hyde Park 4 Mile . .................. 24:26 Columbus Running Company Mile ........................................... 5:04 Crew 5km ............................... 18:26 Hudepohl Brewery 14km ...... 53:03 USAT&F Masters Outdoor 1500 meter .......................... 4:40.53 Cincinnati Thanksgiving Day Race . ...................................... 36:34 How and when did you first start running? “I started running at the age of 37. My brother, Walt, got me into running and my first race was the Cincinnati Heart Mini 15K in 1997.” How do you train and what is your favorite workout? “Randy Cox has been my coach for the last 6 years. I train with the Running Spot Earth Drummers in Cincinnati several days a week. I enjoy running with my wife, Deb (Grand Master 2011 RUNOHIO Grand Prix Series), and I also run with my high school team that I coach at St. Ursula Academy.” How do you train and what is your favorite workout? “My favorite workout is what I’m currently running - it’s our base building phase, running 5-6 mile repeats at tempo pace and just generally anything on the track.”
What are your running goals this year? “Just to be able to compete in as many USA Track & Field events as I can.”
Dan Bird What do you like about running and racing? “Running enables me to run with several different groups where I have made good friends and training partners throughout the years. Racing gives me good feedback on how well my training is going. I enjoy being competitive and in the Cincinnati area there is always great competition in the grand masters. Our grand master Earth Drummer team completed two years ago in the USAT&F Cross Country National Championships and placed fourth . It was fun to run with the group that I usually compete against.” What were your favorite races last year and why? “The Cherry Blossom 10 Miler has been on my bucket list of races to do. It’s a very competitive field on a very scenic course. And, the USAT&F Masters Outdoor Track & Field Championships 1500 meter race is just as tough and competitive at a national level.” Any advice for runners who want to improve their running? “Be patient. Vary your speeds and workouts and al-
Women Grand Master Michelle Rupe Other top women grand masters: Rita Barnes, Debra Bird, Marie Burleson, Diane Furey, Sherry Hyden, Joan Mathews, Patti Morris and Debra Wagner. Top 2011 Performances Naples Half Marathon . .......1:33:26 Panerathon 10K ..................... 43:12 Pizza Splash 5K ..................... 20:58 Peace Race 10K..................... 41:30 Other top women grand masters: Rita Barnes, Barb Broad, Marie Burleson, Pat Habenicht, Sherry Hyden, Terry Mahr, Cookie O’Neal, Diane Perriello, Jeannie Rice and Debra Wagner. Michelle Rupe, 52, lives in Cortland where she is a Substitute Teacher, race and camp director and track coach Warren Harding High School How did you first start running? “I started running my freshman year at Ohio State University. Threw discus in high school and went to college and became a distance runner.” How do you train and what is your favorite workout? “I mainly do 6 to 10 mile runs. I will do pick-ups during my
What were your favorite races last year and why? “I don’t race too much. I like doing the local 5kms and other races and the Peace Race 10km. Maybe,once in a while going out of town to a good master’s race.” Any advice for runners who want to improve their running? “Just enjoy running and don’t take it too seriously. Do your running around your life; not your life around your running. Don’t ignore what your body is telling you and should be relatively successful.” What are your running goals this year? “I would like to run a few local races this year. I would like to run a half marathon this fall. I will take a day at a time and see how healthy I will be.” Men Co-Senior Terry McCluskey Other top Men Seniors: Bob Kuebler, Chris Thieke, Samuel Pak, Vince Russo, Jim Sears and Chris Thieke Terry McCluskey, 63, lives in Vienna where he recently retired as a medical technologist at St Joseph Health Center. Top 2011 Performances Gate River Run 15K . ............. 56:38 Cherry Blossom 10M . ........1:00:12 Boston Marathon ................2:48:38 Dexter Ann Arbor 10K . ......... 37:24 WMA 8K XC . .......................... 30:14 WMA Marathon ...................2:52:43 USATF Masters Championships 15km ....................................... 57:20 USATF Masters Championships 5km.......................................... 17:58 USATF 10km Cross Country Championships .................... 37:59
How did you first start running? “I started back running in 1981 at the age of 33 after my dad passed away. I fell in love with running in 9th grade at Farrell High School in Farrell, Pennsylvania.” How do you train and what is your favorite workout? “I train year round 6-7 days a week. I change up day with easy days and hard days; short runs of 5-6 miles and longer runs of 9, 12, 15 or longer. My favorite is the long run at 7am in Mill Creek Park, Youngstown” What do you like about running and racing? “I love both running and racing! I tell everyone that running is a gift that is given to you and you must use it and appreciate it. Racing is a gift that you give to yourself for all the hard work you are doing!” Every Race last year was exciting and a joy to experience. The best of the best of course was Boston and The World Masters Athletics Championships in Sacramento. At Boston we had a tail wind and mild temps. I was paced the first 10K by my friend Sarah Flament and I went on to defend my age group win with the 4th fastest ever age group time at Boston. What were your favorite races last year and why? “The World Masters is held every two years and is a masters Olympics for runs 35 and up. I ran the 8K Cross Country and the Marathon against some of the best in the world. The Marathon started at 5 am in the dark under a full moon and star light sky on the campus of Sacramento State. We ran together the first two miles grouped together as a silent herd of wild beasts with only the sound of footsteps breaking the stillness. My last race of the year was the USATF Team Cross Country Championships in Seattle where my AATC team came from behind to win the National 60+ Men’s Team Championship by one point! Yes..., I was sleepless in Seattle! Any advice for runners who want to improve their running? “My advice to anyone who wants to set the bar
RUNOHIO Runners of the Year, cont. I have also been asked to do a podcast to help the Dick Beardsley Fondation. I will be giving some tips on staying young (lol) and running fast as an older runner, especially the marathon. The podcast is to help advertise the “ AGAINST THE WIND Virtual 5K Race” to be held on Saturday March 31st.. I hope everyone of you fellow athletes will sign up at www.ATW5K.com and join me in running for Dicks great charity.
Terry McCluskey higher is to set your goals by asking for them and believing you will receive your wish. Once you know you will obtain what you want you will start acting in ways that will bring about the training and events necessary to fulfill your dreams. In other words, once you begin to train yourself above the neck, training below the neck follows naturally!!!” What are your running goals this year? “My goals this year include running with my AATC team to defend our National Team Title and to defend my National individual age group title. As a member of the Youngstown Peace Race board we are working To continue our work to restore the Peace Race as one of the premier non-profit charity raising running events in Ohio. A big thanks to Matt McGowan for putting us on the RUNOHIO Grand Prix Series !!
panther scholarship 5k Saturday
April 28 Newark 5km • 9:00 a.m. Contact: Denise Edmunds 100 Hainesville Newark, Ohio 45055
(740) 763-3721
Men Co-Senior ron legg Ron Legg, 66 lives in Beach City where he is the owner and operator of Tree Nursery called Legg Tree Grower Farm near Beach City Top 2011 Performances USATF Masters National Track & Field Championship 10km .. 40:52.96 Canal Classic 5km . ............... 18:54 North Coast Challenge 5 mile ..................................... 31:36 Minster Oktoberfest 10km... 38:57.9 Columbus Nationwide Half Marathon..............................1:26:09 Fall Classic Strongsville Half Marathon......................1:28:06 How and when did you first start running? “I started running three times. The first was in Junior High and High School on the track team, I ran the 880. 1960-1963. The second was during the running boom of the 80’s, I ran a few road races 1980-1985. The third was on January 1, 2000 and I am still at it.” How do you train and what is your favorite workout? “Last year I averaged 33 mi. per week with weekly totals of 20 to 50 miles, running 4 or 5 day per week. Due to injury the first half of the year my mileage was down some. My yearly cycle starts with base work in December – March with a little tempo or pickups mixed in, but this time is about recovery as well as base work. In March I start to pick it up. And hope to be fit by August for the fall races. Then I start over. By June or July my 7 or 10 day training period will have a 14 to 16 mi. long run with friends, a few 5 to 7 mi. easy
Ron Legg runs, a set of intervals, and every other week a tempo run of 3 to 10 miles or a race. I still run hard but I try to make the week a 10 day period. Recovery is very important at 66. I have been known to run myself sore. My favorite workouts are 3 x 1 mi. @ around 6:00 pace or 3 x 2 mi. @ around 6:20 pace. I keep it simple. I keep a log noting weather conditions, distance, time, pace, heart rate, weight, and anything worth noting. What do you like about running and racing? “I love running but being part of the Running Community gives me the most satisfaction. Birds of a feather flock together. Through running and racing I have meet some of the best birds around. What were your favorite races last year and why? “Of the races I ran in 2011 I would choose the North Coast Challenge 5 mile, Minster Oktoberfest 10k, and the Columbus Nationwide Half Marathon as my favorite races. They are all fall races, I am in my best condition then, they are fast, flat, certified, very well run, draw the top runners, and their communities are behind them. Any advice for runners who want to improve their running? “Here are three bits of
advice that I suggest you consider that may help you to improve your running and racing performance. First. Look at your Running Lifestyle. We all need to monitor our lifestyle, looking for anything that can hinder our bodies from adapting to training. I pay particular attention to body weight, diet, sleep and rest, and hydration. This is a short list compared to what we need to be keeping an eye on. I suggest that you make your list and check it twice, you will see where you have been naughty or nice. Any corrections or adjustments in this area will improve your running performance without sweating a drop. I call this Free Speed. Second. Training has the greatest effect on your performance. DO IT RIGHT. If you don’t know how to train, get help. Read books and articles, ask friends, join groups, or do what I did, hire a coach. At 55 years old I thought I knew a little about running and I did, very little as I soon found out. I hired a young man half my age who was a running coach and a former All American in college. Three years with him coaching me prepared me to go on my own and continue to improve. I not only learned how far, how fast, how long, and how often to train, I learned about the mental aspects racing. We had many talks about racing that were not about numbers, but rather about attitude and mental toughness. It is hard for me to put those thoughts on paper. Training right is not easy, but as my coach used to say “Train Hard and Win Easy”. I like that. Third and last. Does your pace sag in the middle of a race, does your mind go to La-La Land, or maybe worse, do the demons of doubt, pain, and and fear attack? If so ,your not alone. Most likely your body is ready to race but your mind isn’t. During training, your mind and body must work together but the body gets all the attention. I say train your mind while you train your body. Here is what I do to balance things out.
Dedicate the latter portion of long interval training workouts to training your mind to hold a pace. Use 2mi. or 3mi. workouts. Run the first mile at a pace you can sustain for the balance of the workout and also that will allow you to duplicate the number of workouts planned. How hard you run is up to you. While running the first mile get a feel for the pace you are running. Use any means you wish to enable you to finish the first mile at the planned time. At this point in the workout start to concentrating on holding the pace used for the first mile. Don’t look at your watch, don’t think about splits, don’t think about were you are at in the remaining portion of the workout, don’t think about how much time you have to run yet, and don’t look for the finish point. Only concentrate on holding that pace. You should have one though, hold that steady pace. While continuing to run think about the experience you are having at that time. This is not an attempt at mindless running but rather a conscious attempt to experience the consistent effort to hold your body at task. The experience is the teacher. During a traditional workout the mind is all over the place checking splits, controlling the throttle, calculating time till finish, distance to go, levels of discomfort, fighting negative thoughts, and who knows what else. Your mind becomes conditioned to this environment. It also becomes used to the interval of rest it gets after each workout of which it doesn’t get in a race. You may find that using this technique in the longer workouts performed at fast pace will ease the stress in the latter stages. This workout is designed to give the runner experience at holding pace for periods of time. These time periods of experiencing mental stress accumulate. We learn by experience, the more experience the better and stronger we get. When using this tactic in a race you should be trying to hold a pace just below your unsustainable pace, using small surges to keep close to the point where disaster lurks. This is where you save time. There should be little or no
2011 RUNOHIO Runners of the Year, cont. rest in an important race. This can be practiced at distances of 400 meters where the second 200 tends to drop off pace, to the long run where you spend much time mindlessly passing time. Time that a new skill could be practiced accumulating much experience. This is learned, with time it becomes natural. The more natural you run the less work it takes to go fast. What are your running goals this year? “My first goal for 2012 is to run pain free, if that happens my second goal is to run fast somewhere in the fall.” Co Women Senior Terry Mahr and Jan Selby Other top Women Seniors: Barb Board, Patti Habenicht, Diane Perriello and Jennie Rice. Terry Mahr Terry Mahr, 63, lives in Oregon Top 2011Performances Naples Half-Marathon ........1:30:29 Edison Festival 5km............... 20:05 Gate River Run 15km..........1:04:34 Rite Aid Cleveland10km ....... 41.51 Parkersburg Half-Marathon...1:30:42 Northcoast Challenge 5 miler . ................................... 33:01 How did you first start running? “I didn’t begin running until 1982 after I had moved to the US from England. As a schoolgirl in England, I had been active in various sports but not running. .. When I moved to the US, I realized that the US lifestyle (at that time) was too sedentary for me. At home, I had walked to the station for my commute into London, walked to the office, walked to the shops, walked to mail a letter. When I moved here because of the geographic, I had to use a car to do everything. So I began jogging with a neighbor, worked up to a non-stop run of 3 miles then built on that. I started competing and found that I enjoyed it and when I won my first 5km I was hooked. I have been competing ever since although to a lesser degree now but I still run regularly.”
How do you train and what is your favorite workout? “I have always trained according to how I feel and I think that is what has kept me relatively injury free. Up until my late forties I could do intense workouts with a day’s recovery including regular long runs. Now, my hard workouts are not so intense or lengthy and I try to concentrate on quality as opposed to quantity. I still try to get regular long runs in as I stepped down from marathons to half marathons. My favorite workouts are speed workouts, whether it’s intervals, tempo, fartlek. Not because they’re easy but they are over quickly.” What do you like about running and racing? “I like running because it’s something I can do and it’s good exercise. When you are out of town running is a great way to see the sights. As an extension of that I like to race because there is a great camaraderie amongst runners and fellow runners are really supportive. I still enjoy racing but it is hard to maintain impetus and motivation knowing you will never run the times you did when you were running and racing well no matter how you train. This age thing really stinks! But all you can do is train and run to the best of your ability.” What were your favorite races last year and why? “Naples Half Marathon - it is extremely well organized and recognizes grandmasters and senior grandmasters in the awards. The course can be fast if the weather cooperates and it is well monitored with plenty of water stations. The Northcoast Challenge is another well organized race which is still growing.” Any advice for runners who want to improve their running? “Runners know what they should be doing to improve their running and conditioning and there are many training plans to log into which can help you. Find a running buddy with the same goals and you can keep each other honest. Be flexible in your training. You don’t have to do certain things on certain days. Mix it up a bit to keep the interest. You have to want
in earnest. After winning a few races, I really got the bug.”
Terry Mahr to do the work to improve but if you lose the interest you won’t. Keep your goals and expectations realistic - we’d all love to run sub-five minutes miles but for the majority of us, fantasizing about it is the closest we will get. Keep it in perspective and have FUN.” Jan Selby Other top Women Seniors: Barb Board, Patti Habenicht, Diane Perriello and Jennie Rice. Jan Shelby, 61 lives in St Marys and is a medical technologist at Joint Township District Memorial Hospital in St. Marys Top 2011 Performances Buzzard’s Glory 5km.............. 24:24 Plain City 4 Miler..................... 32:10 Lima’s 4th of July Freedom 5km ......................................... 24:36 Columbus Running Company Mile. 7:02 Circleville Classic 5 Miler...... 41:04 Dayton’s Halloween Pi Miler-10km............................... 52:24 Dayton’s Ghost n’ Goblins 5km.......................................... 24:47 Minster Octoberfest 10km..... 52.47 When and how did you first start running? “I’ve been running all my life. I was a sprinter in school and later took a hiatus from racing. I started running longer distances as I got older. Upon advice from a few racing friends, I found myself competing in distance races. After getting some help from even more friends I’d made, I really started training
How do you train and what is your favorite workout? “My number one rule is that training can, will, and sometimes must undergo a series of overhauls depending on age, overall health, available time to train, want-to, and other factors which differ from individual to individual. I ran a lot more miles when I was younger and had more time. Now that I’m older, it seems I’m busier with working full time, running my little horse farm and raising a big garden every year. All these things take away training time but are very important to me. I usually get in 3 training sessions a week now and race on the weekends. On the off days, I do weights, polymerics, palates and stair running. My sessions are never junk milesalways hard core sessions and are geared toward my next big race. I’m very big on various kinds of intervals using hills, pyramids, and different distances to mix it up a little. If I have a short race coming up, I do a lot of speed miles, intervals, and a long, hard run each week. I slow it down for the longer races and use my split times very carefully, pushing hard to make every split count. I generally am never truly satisfied with my times and am constantly trying to find ways to improve. However, listening to my body’s demands
Jan Selby may mean that I might have to change things that week. If I do this, I usually will be better for it. I’ve had very few injuries following this important principle. Recovery has become a very crucial factor in my racing success as I get older. As far as a favorite workout, give me a beautiful and challenging trail run especially in the cool, beautiful fall months. This is really a very big high for me. Hocking Hills is a huge favorite.” What do you like about running and racing? “I love running because it gives my life balance. I never feel or look better than when I dutifully do my training on a consistent basis. Then there’s the racing aspect. I love it! This is why I train so hard with the limited time I have. This is where
Entry Fees: Both the 5 Mile and 5K are: $20 through March 31st, 2012; $25 April 1 through July 20th; $30 on Race Day, July 21, 2012; http://roundtownclassic.com Contact: Ace Elsea, 23212 Bolender Pontius Road Circleville, Ohio 43113, (740) 412-3096
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2011 RUNOHIO Runners of the Year, cont. you showcase all your hard work and see if you have to work even harder. Every year there’s more and better competition than the previous year so I figure I have to train better as I’m another year older. Age shouldn’t be a problem. Just lace ‘em up and go! Have fun, stay healthy, and run smart.” What were your favorite races last year and why? “My favorite races weren’t necessarily my fastest ones, but each listed had their own specific charm. I love the races where the race directors awarded senior championships. We seniors need to feel special and be honored as well as the younger, faster runners. So, the Dayton Ghost n Goblins rated very high on my list because of this reason. I love Halloween , so the fact that tons of people were wearing great costumes made this even better. Chilly temperatures, a fun course along the river in downtown Dayton, neat awards, plenty of good
food, lots of competition in the age groups, a lot of my friends running there, and the fact that it was a night race made this one of my favorites. I also loved the Hyde Park Blast 4 Miler in Cincinnati. The atmosphere was electric, great food (I love to eat after a race!) and one of my favorite coursesgive me those hills!! Oh, I was so impressed with their mile markers, also. The Columbus Running Company Mile rated very high on my list, too. Minster Octoberfest 10K and Circleville Pumpkin Festival 5 Miler were fun, too. They were both well-organized and had wonderful festivals to attend when the running was done. What do you like about running and racing? “I love running because it gives my life balance. I never feel or look better than when I dutifully do my training on a consistent basis. Then there’s the racing aspect. I love it! This is why I train so hard with the lim-
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ited time I have. This is where you showcase all your hard work and see if you have to work even harder. Every year there’s more and better competition than the previous year so I figure I have to train better as I’m another year older. Age shouldn’t be a problem. Just lace ‘em up and go! Have fun, stay healthy, and run smart.” What are your running goals this year? “My running goals might include a half marathon this year. We’ll see how my body agrees with this. I also feel the need to run faster than the year before. I’d like to continue lowering the times on my distance races and still kick out a decent 5K time.” Post upcoming events free on: The Running Network – Runohio Searchable Calendar: http://www.runohio.com/ content/national -calendar
mid-march/mid-may 2012
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35th Annual Columbus 10K June 10th Downtown at Genoa Park by COSI Race Starts: 9:00 A.M.
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