The Roadrunner - April 2019

THE ROADRUNNER A Publication of the Memphis Runners Track Club www. memphisrunners. com

April 2019 • Vol. 39, No. 3

THE ROADRUNNER

A publication of the Memphis Runners Track Club April 2019 Vol. 39, No. 3

In This Issue From the Editor’s Desk

1

Message from the President (by John Payne)

3

Nutrition on the Run (by Ashley Holloway)

4

Youth Villages races in 37th year

5

Another RRS season celebrated (by Brent Manley)

6

Your plan for a successful Navy 10 Nautical Miler

9

Who wouldn't love the Lovit? (by Brian Williams)

12

Cuba up close (by Rob Rayder)

18

Aging Gracefully (by Joel Lyons)

22

P.O.P. It's important (by Terri Lee Clark)

28

Marathon Results (compiled by Millie Jackson)

30

Group runs

32

Race Calendar

34

Advertisements The Bad Dog 5K & 10K

Zaka Bowl

On the cover They’re back: The Youth Villages 10-Miler and 5K See page 5.

Cover design by Youth Villages.

2 7

Wolfman Duathlon and Trail Run

11

Great American River Run

14

Start2Finish Event Management

17

Grivet Outdoors

21

Blair Parker Design

23

Sprouts Farmers Market

24

Nationwide

25

The Grizz 5K

26

Coca-Cola 10K

27

BioLife Plasma Services

31

Fleet Feet

Inside Front Cover

PR Event Management / Events

Inside Back Cover

Navy Ten Nautical Miler

Back Cover

ADVERTISING INFORMATION Ad Sizes and Rates Ad Size Price 6 Months One Year One Page $325 $290/mo $250/mo 1/2 Page $250 $220/mo $190/mo Cover Advertising Rates: Inside front or inside back cover: $450 per insertion Back cover: $600 per insertion A one-page ad is single side of a two-sided page.

The front and back of a page is considered a two-page ad. Contact the editor for details about multiple-month insertions.

Specifications for Submitted Art Full page ad with bleed: 8.75 x 11.25” Full page live area: 7.75" x 10.1875" Full page ad, no bleed: 7.75” x 10.1875” Half page horizontal ad: 7.75” x 5.25” Half page vertical ad: 3.75” x 10.1875” • Preferred formats are PDF, JPG or TIF. • Resolution should be 300 dpi minimum, at actual size.

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Brent Manley Roadrunner Editor brentmanley@yahoo.com 901-246-6477 The Roadrunner is published monthly except January/February and July/August, which are combined issues.

You can join the MRTC or renew your membership online at www.memphisrunners.com.

Article Submission Guidelines

Submissions should be emailed to the editor as Microsoft Word or text attachments. Please include name and telephone number with submissions.

Photographs should be labeled with names, dates, locations and any other pertinent information.

For more information about guidelines and deadlines for submitting articles to the Roadrunner, contact the editor.

MRTC Board of Directors 2018-2019 OFFICERS President/ Special Projects/Results John Payne 901-494-8266 johncharlespayne@comcast.net

Volunteer Director Nancy Brewton volunteeringwithnancy@ gmail.com 901-237-4758

Vice President / Sponsorship Director Steve Spakes stevemrtc@gmail.com

Finish Line Director/ Equipment Lane Purser 901-483-8929 lpurser350@aol.com

Treasurer Lorrie Williams brianbwilliamsmrtc@gmail.com

DIRECTORS Past President/ Roadrunner Editor Brent Manley 901-383-8782 brentmanley@yahoo.com Past President/ Course Measurement Rob Hunter 901-246-1565 robhunter33@comcast.net Past President/ New Race Coordinator Wain Rubenstein 901-278-1792 wrubenstei@aol.com Past President/Special Projects/Legal Matters George F. Higgs 901-528-1111 ghiggs@stonehiggsdrexler.com

Timing/Results Rich Tutko 901-481-0498 rtutko@hotmail.com Women Run/Walk Memphis Director Allison Andrassy 901-409-6620 allison.mrtc@gmail.com Director Kent Smith kent824@bellsouth.net Director Suzie Hicks-Hurt 901-496-1377 s_hickshurt@bellsouth.net Director Peter Mercredi Director Dennese Black

For information about MRTC or running in the Memphis area, contact any board member or visit www.memphisrunners.com Administrative Secretary/Scheduler April Flanigan 901-574-8908 aflanigan@memphisrunners.com Magazine Services Printing and mailing services provided by Paulsen Printing 901-363-5988

From the Editor’s Desk Brent Manley There are no strangers here, only friends you haven’t yet met.

People you get to know

never really goes away,” she says. There are visits to an orthopedic surgeon every other year. “I don’t worry a whole lot, but the stakes have gotten really high,” she says. “Now I have two young kids and a life I love. It would be really devastating if something happened.”

Through her work with her foundation, she has come to understand that the stress of dealing with financial issues after successful treatment for cancer can be overwhelming, and the foundation’s tagline –“cancer isn’t free” – is not just a slogan.

Worries about money, she says, make everything worse. “Financial stress is bad enough,” she says, “but fielding calls from nasty bill collectors and watching your savings dwindle, especially as a young adult with little to begin with, lead to significant anxiety and psychological stress, which makes everything harder to deal with.”

Many cancer survivors, she says, have problems with medical bills, but on top of that a lot of them were unable to work after becoming ill and therefore struggle to make ends meet. Grants from the samfund can be for things as basic as food and rent. The grants, Samantha says, are made mainly as “a bridge to get them from where they are to where they want to go, and we try to prevent crises before they happen.”

It’s not always obvious that a person’s struggles continue even after a cure, she says. “When your hair grows back and you look okay,” Samantha says, “people think everything is fine when it’s not.”

Knowing that so many young adults find themselves struggling even after beating cancer inspires Samantha to continue her work with the foundation. “It’s so profoundly unfair,” she says. “I get so angry hearing these stories.”

Samantha notes that in her bouts with cancer,

—William Butler Yeats

As a new runner more than 30 years ago, I had no idea how much I would get from the sport over the years. When I started running marathons, it began to dawn on me that the chance to meet so many different people was one of the main benefits. That’s true, of course, about life in general. If you’re open to making new friends and learning more about people, there’s a great big world out there waiting to meet you.

I have many good memories of people I have met and gotten to know. One of them is Samantha Watson, an MRTC member who lives in Boston.

Last year, I had a chance to talk to her about a foundation she started – it’s called the samfund – to help young adults struggling to get by financially after being treated for cancer. Samantha, 40, a two-time cancer survivor, was 21 when chronic knee pain led to the discovery of tumors in her leg. More treatment and another test brought a diagnosis of Ewing’s sarcoma, a cancer that often originates in the long bones. That diagnosis was followed by chemotherapy and surgery. Although she did not have the kinds of financial problems her foundation addresses with the many grants it has made, she feels a connection to the people who have gone through what she did. She was in the middle of her senior year in college when cancer came into her life.

“All of a sudden,” she recalls, “everything stood still.”

Along the way to being cured of cancer, Samantha endured a surgery that lasted 12 hours, and there were nine months of chemotherapy, then three more months of it, followed by a bone marrow transplant when she developed a secondary cancer. Even today, the spectre of the disease is there. “I feel like I get to live, but it

I have many good memories of people I have met ...

(continued on page 24)

1

2

A Message from the President

By John Payne Winter weather just seems like it isn’t going to go away. The forecast today (March 6) is making it look like spring weather will have finally arrived next week, though, and that is by far my favorite time for running.

I enjoy running all year round, but when the weather is 65 or so, the sun is out and I have a nice long run in front of me, there isn’t much I look forward to more than that. I have actually been out of commission for a bit with a shoulder injury and I should be able to get back out there just in time for some good spring weather. Doesn’t look like too much winter weather left, so that makes me very happy and ready to get back out on the road.

With spring comes the wrap-up of our Frank Horton Memorial Winter Off Road Series (WORS) The 10K was on a nice, sunny day and perfect weather for the runners. It was a bit windy and cold for all the volunteers, but, as always, they came out and helped like our fine volunteers always do. A big thanks goes out to the volunteers who worked the series, especially this year with some pretty tough conditions.

I have said it before but I will say it again, congrats to Kevin Raney for another top notch series and some unique awards – growlers for the adults and traditional trophies for the younger runners. This was his last year as race director. I look forward to seeing Steve Spakes take the lead next year. Also, I hope everyone enjoyed the after party/awards ceremony at Crosstown Brewery.

We had a good crowd, which caused some issues with long lines. We will work on that to make the experience even better next time.

The MRTC Kids! program will be kicking off on March 23. Dayna Lytle is our director again this year and we are looking forward to another exciting program this spring. Practices are still every Saturday at the Agricenter field. New this year, though, is that we will have the graduation 5K at Christian Brothers High

School on their track. Please note that this is different than what was originally communicated. Also, we are still looking for some volunteer coaches, so if you have the desire to help out with the Kids! program, reach out to Dayna Lytle. She can help you get set up. We hope you will sign up your kids to teach them all about the sport we all love, or come out and volunteer, or do both.

With the arrival of spring also comes the arrival of 5K season. It seems there are at least three or four 5Ks every weekend starting in March and running throughout the summer. This is a great time to get out and run a race with friends, to test out those racing legs you have been working on through the winter or just go hang out a race, volunteer and enjoy some time with your running friends. At this busy time of year, we need a lot of volunteers, so if you are looking for something to do on a Friday, Saturday or Sunday, email Nancy Brewton (volunteeringwithnancy@gmail.com) and get your name on our weekly volunteer email so you can come out and help make a race happen. We love all our volunteers and we are always happy to welcome new faces to the volunteer crew.

By the time you read this message, I hope the temps will have warmed up some and we will all be enjoying some good spring-like weather. Thanks for being a member of the running club we are all proud of – and if you have friends who run and aren’t members, encourage them to join. You get discounts on races and at several businesses in Memphis as well as this magazine, which comes out 10 times a year. In addition to these events, there are running groups almost every day of the week. You can find all of our races and the running groups at our website (memphisrunners.com) as well as in the last few pages of this magazine. Feel free to email me with any concerns/suggestions you might have at johncharlespayne@gmail.com. Hope to see you all out at an upcoming race, running or volunteering or maybe even both.

A big thanks goes out to the volunteers ...

3

Ashley Holloway

MS, RD, CSG, ACE-CHC, LDN, FAND Understanding the Mystery of Metabolism- Part 1

energy to process (only 5-15% of their calories) and have only a small thermic effect. Protein has a larger thermic effect, requiring anywhere from 20-35% of its calories for this process.

I am sad to say that the last category, exercise activity thermogenesis (EAT), is the smallest calorie user at approximately 5% of our total calories. Running, walking, swimming, cycling, and all other exercise contributes to our exercise activity thermogenesis.

The last three categories – NEAT, TEF, and EAT – together make up our non-resting energy expenditure (NREE). Our NREE plus our BMR/REE equal our total daily energy expenditure (TDEE), the total number of calories we need in a day.

Now that we know what makes up our metabolism, what can we do to alter the number of calories we need in a day? What things slow it down? And why do some people seem to burn more calories than others? Next month, in part 2, read the answers to these questions and others, and learn some evidenced-based ways to increase your metabolism.

I often hear people say that they have a slow metabolism, that they can just look at a cookie and gain weight. On social media, I see advertisements and well-meaning people hawking metabolism-boosting supplements, drinks and foods. Are all of these people correct? Do some people have slower metabolisms than others, and are there things we can do to boost our metabolism?

What exactly is our metabolism? When most of us are talking about our metabolism we are talking about how many calories we burn or use in a day. The Mayo Clinic defines it as, “the process by which your body converts what you eat and drink into energy.”

There are several things that go into determining our metabolism and how many calories our body needs in a day. The four categories that make up our total daily energy expenditure (TDEE) are our basal metabolic rate, non-exercise activity thermogenesis, thermic effect of food, and exercise activity thermogenesis.

Our basal metabolic rate (BMR) also known as our resting energy expenditure (REE), is the number of calories required at rest for our basic life support; blood circulation, respiration and cell growth. Our BMR makes up approximately 70% of the calories we need in a day.

Non-exercise activity thermogenesis (NEAT) is the next largest energy user, making up about 15% of our daily calorie needs. NEAT is any type of activity we do that isn’t true exercise: brushing our teeth, standing in line, sitting in our cars, fidgeting and even walking from our car to the front door of our office.

Next is the thermic effect of food or TEF. Our TEF is the number of calories our body needs to digest, absorb and dispose of the foods and beverages we consume. Only 10% of the calories we need are reserved for this process. The three macronutrients – carbohydrates, protein and fat – all require energy to be broken down. Fat and carbohydrates require little

Components of total daily energy expenditure (TDEE) J Int Soc Sports Nutr. 2014;11:7-7.

4

Youth Villages 5K & 10 Miler celebrates 37th Anniversary

By Mia Harvey

Some Youth Villages kids who enjoyed the 2019 5K. Youth Villages, a private, nonprofit organization, will hold its 37th YV5K & 10-Miler on April 13. The 10-Miler starts at 8 a.m., and the 5K starts at 8:30 a.m. on a brand new course (but the same starting line as last year).

Register for the April 13 races at yvraces.org More than 1,100 participants are expected for the race, and all runners must be registered by 7:45 a.m.

Amy Loyd Linthicum, then a volunteer at Memphis Boys Town, started the race in 1982, organizing it from the trunk of her car with the help Youth Villages 5K founder Amy Loyd Linthicum. of a committee of Realtors from Memphis Area Association of Realtors. The early races supported The race now includes a 5K and a 10-mile course. the boys receiving help at the facility on MemphisThere are activities for the entire family after the race, Arlington Road. Four years later, Youth Villages was including a bounce house, band, food and beer for adult formed with the merger of Memphis Boys Town and participants.

Dogwood Village – now known as the Bartlett and A number of the runners at the race are children Dogwood campuses – and the race has continued to from Youth Villages Runners’ Club, which is managed help the children of Youth Villages ever since.

by Paul “Spunky” Ireland. Volunteers from Memphis’ “It was very humble beginnings,” Linthicum has running community – many of whom are MRTC said. “Back then, the (Memphis Runners) Track Club members – run and walk with the kids from Youth had these big clocks, and you put one up on top of Villages on the Bartlett and Dogwood campuses and your car. At the finish line, you just put a piece of tape at local races. Last year, volunteers spent a total of across the street, and the clock was ticking as people 850 hours with Youth Villages’ young people. Ireland ran across the piece of tape. After the race was over, I says, “At last year’s Youth Villages 5K, we had 94 kids went home and counted all of the money, I took the race run with 15 volunteers, and more runners are always results, called The Commercial Appeal – I basically appreciated.” You can find out more about the program just hauled everything around in the trunk of my car. by emailing paul.ireland@youthvillages.org.

Everybody teases me about it.”

The Youth Villages 5K and 10-Miler is the oldest The race holds the same name and has many of 5K in Memphis and has raised more than $2 million the same volunteers behind the scenes, but it has to help the children of Youth Villages and still draws grown quite a bit since it was run from Amy’s car. (continued on page 8) 5

Series over – time to party Two months after the 2018 E.J. Goldsmith Jr. Memorial Road Race Series drew to a close with the second half marathon, hundreds of runners gathered at the Holiday Inn University of Memphis to celebrate their achievements and honor the winners of the competitions and of the various annual MRTC awards.

Rich Tutko, winner of the Gerald Holbrook Spirit of MRTC Award

the fact that she wasn’t pregnant in 2018. She About 1,700 runners signed up for the series ran much of the 2017 last year. The final tally on finishers was 706, which RRS carrying daughter included 190 Road Warriors – those who completed all Caroline, who was born 10 of the races. These were the top overall finishers in February last year.

Rush notes that she was Male Female 30 weeks pregnant when 1. James Murphy 1. Rachel Mason she ran the second half marathon, the final race in the 2. Christian Lemon 2. Emma Love 2017 series.

3. Mark Temme 3. Charlie Graham There were other awards at the Another category of running achievement Holiday Party that among series finishers is that of most improved had less to do with – from 2017 to 2018. These runners top their competitive running, respective lists: notably the Gerald Male Holbrook Spirit of 1. Ken Graham – 2017 time: 9:09; MRTC Award for 2018 time: 7:49:43; Difference: 1:19:29 volunteering. The 2. John Dixon – 2017 time: 6:29:46; 2018 award went 2018 time: 5:12:03; Difference: 1:17:43 to MRTC Board Member Rich Tutko Graham said his improvement was owing to a for his work with commitment he and his wife, Sarah, made in their the race timing training. After they decided to run the 2019 St. equipment. The Jude Memphis Marathon, they thought it would be Spirit award winner a good idea to “get more serious about training.” is chosen solely by The result was the big improvement for Ken and the MRTC president PRs in the 2018 series half marathon for both.

–John Payne in this Laura Rush, most-improved female in the Female case. Other awards 2018 RRS, with daughter Caroline.

1. Laura Rush – 2017 time: 7:01:04; are voted on by 2018 time: 5:06:49; Difference: 1:54:15 the board. This year’s winners: Frank Horton Award 2. Rebecca Rayder – 2017 time: 9:39:13; (for volunteer commitment) – Millie Jackson and 2018 time: 8:15:09; Difference: 1:24:04 Stacey Dent; Jack Rockett Award (volunteering and Rush credited the improvement in her series time to competitive running achievement) – Mike Sullivan.

6

Members of MRTC’s Finish Line Crew.

(continued on page 8)

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FUELING RUNNERS TO P.R.ʼS ONE BOWL AT A TIME

7

Millie Jackson, co-winner of the Frank Horton Award.

Sarah and Ken Graham. He earned the award for most-improved male in the series.

Stacey Dent, co-winner of the Frank Horton Award.

Mike Sullivan, winner of the Jack Rockett Award.

Roadrunner deadlines for 2019 May - April 2 June - May 7 July-August - June 4 September - Aug. 6

October - Sept. 10 November - Oct. 8 December - Nov. 12 January-February 2020 - Dec. 17

If you have questions about advertising or article contributions, write to the editor: brentmanley@yahoo.com

Renew your MRTC membership at www.memphisrunners.com

Youth Villages 5K & 10 Miler (continued from page 5)

strong support from the real estate community. The race supports the Chris Crye Mentoring Program, YVLifeSet and Spiritual Life.

continuum of programs in Tennessee includes intensive in-home services; foster care and adoption; residential and intensive residential treatment campuses; YVLifeSet for transition-age youth; mentoring; and crisis services. The organization has been recognized by the Harvard Business School and U.S. News & World Report, and was identified by The White House as one of the nation’s most promising results-oriented nonprofit organizations.

Learn more at www.youthvillages.org.

About Youth Villages

Youth Villages is one of the largest providers of services to children in Tennessee and a national leader in children’s mental and behavioral health. This year, the organization will help more than 27,000 children, families and young people in 16 states. Youth Villages’ 8

Are you ready?

The Navy Ten Nautical Miler Offers New Training Plan From the Navy Ten Nautical Miler Staff

As the Navy Ten Nautical Miler at Naval Support Activity Mid-South enters its 10th year, it is dedicated to ensuring that the nautical mile mindset isn’t limited to a single day.

This year, the team is introducing a comprehensive training plan – developed by the installation’s team of certified personal trainers – to get runners ready for race day.

The 12-week plan incorporates running, yoga, and High-Intensity Interval Training (HIIT) and active recovery (AR) days for a strong start and finish on race day.

“Whether you are seasoned vet or a couch potato, this program can help you achieve your personal record by providing guidance and structure,” said Kaleb Heninger, fitness director for the installation.

The program runs from March 11 - June 2 and can be used by anyone who is looking to improve their 10NM time.

There are two versions, one measured in distance and the other in time, to give our participants flexibility on how they would like to train. This program can be tailored to fit any athlete by adjusting the intensity or duration.

Feel free to use this program as a guide, but do not feel constricted or limited by it. The best program is the one that works for YOU! 9

Last and most important, this whole program is a run or walk option. At the 10NM we have a large group of walkers every year, so feel free to run or walk this program.

12 Week Training Program for 10 NM (Distance) Week 1 2 3 4 5 6 7 8 9 10 11 12

Monday Tuesday Wednesday Thursday Friday Saturday Sunday 2 Miles Yoga Interval 3 Miles AR 4 Miles R & S 3 Miles Yoga Interval 4 Miles AR 5 Miles R & S 3 Miles Yoga Interval 4 Miles AR 6 Miles R & S 4 Miles Yoga 5 Miles HIIT Class Cycling Class 6 Miles R & S 4 Miles Yoga 5 Miles HIIT Class Cycling Class 7 Miles R & S 4 Miles Yoga 6 Miles HIIT AR 7 Miles R & S 5 Miles Yoga Interval 5 Miles AR 5 Miles R & S 5 Miles Yoga Interval 6 Miles AR 8 Miles R & S 4 Miles Yoga Cycling Class 6 Miles AR 9 Miles R & S 3 Miles Yoga Interval R & S 4 Miles R & S 10 Miles R & S Yoga Interval 6 Miles AR 8 Miles R & S Race 4 Miles Yoga 4 Miles R & S AR R & S

Day!!!

Key: R & S – Rest and Stretch AR – Active Recovery (swimming, walking the dog, throwing the Frisbee)

Interval – The interval days can be accomplished several different ways. We suggest the 3 following workouts: Ins and Outs – 4 to 6 laps of jogging/walking the curves of the track and sprinting the straightaways of the track.

Repeat 200s – Sprint a curve and straightaway, then walk a curve and straightaway, repeat 6 times.

10

Treadmill interval training is accomplished by adjusting the speed and possibly the incline for a certain amount of time. For example: Run for 2 minutes at 5 mph, run for 1 minute at 7 mph. Repeat this for 20 minutes.

To view the version based on time, visit www.thenavy10nm.com.

The race planners didn’t forget about their youngest runners. A training plan for the Mini Miler will be introduced in April.

a limited number of registrations available at the Expo on June 1.

Fees: $70 through April 30, after that the registration fee is $85.

Sponsors: A special thanks to our Spotlight Sponsors, USAA and First Command Financial Services (The Navy nor any other part of the federal nor any municipal government officially endorses any company, or sponsor, or their products or services.)

The race is hosted by and benefits the Naval Support Activity Mid-South Morale, Welfare & Recreation Department, which continually strives to provide quality-of-life enhancing programs for our military community.

Visit www.thenavy10nm.com for more information and to register.

About the Race

The Navy Ten Nautical Miler in Millington, Tennessee, is the first race measured in nautical miles officially sanctioned by a national governing body.

Who: Naval Support Activity Mid-South What: The original 10 nautical mile foot race, approximately 11.5 land miles When: Expo & Packet Pick-up is on June 1, the race is on June 2 Where: The race, expo, packet pick-up and awards are all centered around the North-82 Gym located at 7915 Memphis Avenue, Millington, Tennessee.

Registration: Online registration is available until May 30 or until the race sells out. There will be

For the kids:

The annual Mini Miler is back again! This one nautical mile fun run is open to youth ages 5-12 years old. The Mini Miler is schedule for June 1 immediately following the Expo. Registration is $10 per child and includes a t-shirt, 1NM finisher medal and more!

Registration for the Mini Miler is available at www. thenavy10nm.com.

WOLFMAN

DUATHLON and TRAIL RUN

April 7, 2019 at Shelby Farms Park, Memphis, TN – 9:00a.m.

Gate 11 off Raleigh Lagrange Rd. Look for the Shelby County Arch over the entrance New fo

31st Annual Duathlon

2 0 1 9 !r

3 Mile Trail Run

3 Mile Trail Run

1 Mile Trail Run

Run 3 Miles of the Tour de Wolf Trails

6 Mile Mountain Bike Team Options: Male, Female, Mixed or Parent-Child

Identical to the first leg of the Duathlon

Register @ www.racesonline.com/events/wolfman-duathlon 11

Gotta love the Lovit 100K

By Brian Williams

“There are so few edges, secrets and wild places left in the world. Go in search of an adventure and if you are lucky, you might find one.”

Sarah Hirons, Michael Hirons, Brian Williams, Lorrie Williams, Danari Fowlkes, John McDaniel, April Hilsdon, Sean Hilsdon.

very low-key, single-track trail, mountain race put on by some of the most caring people you will ever meet.

The night before the start, I stared at the ceiling of I was not expecting to love the Run Lovit 100K. the cabin, unable to sleep. I love a good thunder storm, I was looking at the race as a chore that had to be done but not the night before a race. The alarm went off at if I wanted to accomplish something else. I have been 4:30 a.m. and I was just thankful to have something to stepping up the distance and difficulty of my race do besides listen to the storm. We got up, got ready and calendar and training for the better part of six months. I have been doing so with the goal of running the Georgia headed to the starting line. The race started about an hour before dawn, so we needed headlamps. The weather was Death Race on March 30. Completing the Run Lovit so bad that we ended up needing our own light for almost 100K was the last big effort in the methodical training an hour past normal daylight. Like so many ultras, the regimen that I and several of my best friends had put start was a few minutes of last-minute instruction with together with that goal in mind. It was not something to little to no fanfare before runners are sent off into the enjoy, it was supposed to be work. dark. The trail started about a mile from the starting It had been raining for a week on top of alreadysaturated ground and I was not looking forward to being line, but it was so dark that everyone immediately took a wrong turn. Normally, being lost and getting extra wet, cold and exhausted. I just wanted to check the race mileage is a mental nightmare off the list and move on. I even for me but I found myself told Lorrie, my wife, that I was not upset at all. I was just not looking forward to this resigned to the fact the day was weekend except spending time going to be a little longer than with her. expected. The race director With that in mind, Danari came speeding up in his pickup Fowlkes, Michael Hirons, truck and guided all the runners Sean Hilsdon, and I signed back on course to the trailhead. up and traveled to Mount Ida, Really, what is one extra mile Arkansas, to run one of the best in a 100K? ultras in the area. We rented Sean and I have a verbal fancy cabins within a mile of Sean Hilsdon and the author moments after dance we do before almost the start line and talked all of the any race we run together. It is wives into crewing for us. They finishing. like courting in a way. On a training run, I will ask “Do worked just as hard crewing us as we did running. you want to stay together during the race?” Three or Lorrie is always my crew chief and likes to say “She four miles will go by and he will say something like, Crews Like a Beast” and, let me tell you, so do April “I am sure we will run together some.” Three or four Hilsdon and Sarah Hirons. The Run Lovit 100K is a – Brian B Williams

12

Sean Hilsdon and the author crossing one of many creeks. yoga session at the cabin and lost track of time. The storm was raging, but Sean and I were feeling good, so we refueled and headed back out, happy as clams. The trail ran on a ridge beside the road for a quarter mile and we passed the crew scrambling to the aid station.

We saw Lorrie slam on the brakes and throw the truck in reverse, but it was too late. In an ultra, it is against the rules to accept aid outside of designated aid stations. Sean mooned everyone from on top of the ridge and we laughed and moved on. We found out later that because of the storm the park was delaying people who entered that aid station right after we left. Our timing leaving the aid station was either extremely lucky or unlucky, depending on your view of running in a thunderstorm. About three miles later, we came to a low, no-guardrail bridge crossing a fast-moving creek.

The flooded creek was over the bridge and the current was really moving. We did not pause for a second.

Onto the bridge and into the water we went. The current was fast enough that I was slightly worried about getting washed off the bridge and downstream.

On our return trip, we saw that people were being shuttled across that point because it was too risky to cross on foot.

We ran in the storm and crossed many fast-moving creeks until about five hours into the race when, all of a sudden, the sun came out and it started to heat up.

The views on top of the mountains were spectacular.

At about the turnaround, we realized neither of us had hit a low spot. We were both feeling great.

more miles will go by, then I will say, “Sounds good, and if the race gods pull us apart at some point we run our own races.” We agree to that very loose binding contract and don’t speak any more about it. Over the last few years, we have run a lot of races together and it has really amazed me how much we actually do stay together. I believe it is not because we have talked about it. I think we both add value to the other’s race even if we can’t nail down what that value is. I believe every race I have run with him has turned out better than if we had been out there alone. We spend the day passing each other over and over again, making jokes, singing stupid jingles, quoting movie lines and grinding out distance. Run Lovit was no different.

Lovit is advertised as having 10-12K worth of vertical elevation depending on where you are researching. The trail started up as soon as we turned onto it. When we got to the top of the first major climb there was an overlook at the 5-mile mark. It was still raining and dark, and the fog was covering everything so we completely missed that view. We soon turned left and started our descent. It was a steep descent in soft pine. There is nothing in the world that I love more than running down, in the dark, on soft pine trail, deep in the woods. It was amazing.

The trail had a pattern to it. It would climb, then be runnable, descend, cross a storm-swollen creek, then be runnable, then repeat. The trail was also very tacky and rocky, so even though the ground was wet I had solid footing almost all day.

We got to the 12-mile aid station and we missed our crew. Lorrie had convinced the entire crew to do an early-morning

(Continued on page 15)

Another creek crossing.

13

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The ridgeline selfie: Sean Hilsdon, Brian Williams, John McDaniel. well. We had a two-mile climb and a four-mile ridgeline run that was just amazing. At the end of the ridgeline there was a perfect overlook view.

For the first time in my race career, we stopped long enough to take a selfie. From high up, the three of us looked out on the most perfect view of Lake Ouachita you could imagine. I told Sean and John that we could not post that picture for a few weeks, and if anybody asked, we came back and ran the trail again a few weeks later. We all When we popped out of the woods at the 31-mile laughed, and down the mountain we went. turn-around, Lorrie and April were there to crew us.

In the middle of this remote section of 13 miles, At some point during an ultra, a runner’s senses dull the race had a bare-bones aid station. A volunteer had and mental facilities fade. If you are lucky, you don’t canoed water and a few bananas in the night before notice it, but I promise others will. Things that you and camped. We checked in and kept moving. I do not normally would take for granted, like drinking water know the people who spent the time and effort to make and fueling, stop b¡eing routine. A good crew will think that station possible, but maybe they will read this for you. If you are smart, you just do what they tell you and realize how much every single runner appreciated to do, understanding that even if you don’t agree they them being there. We had five more miles before we are smarter than you at that moment. They are there to would see friendly faces and get any real support. keep you safe. I have seen Lorrie save many a racer’s During those miles, we started hitting lower points. day. After checking my hand swelling, my clothing and We never went into what some runners call the dark making sure I had eaten, April and Lorrie sent us back place or the pain cave but the banter and joking was out into the woods. We would not see them again until down to just John. It was getting late in the day when mile 37, where John McDaniel would join us to pace us we pulled into mile 50 aid station to be greeted once the last 25 miles to the finish. again by our crew. Lorrie told me it was about to drop When we ran out 20 to 25 degrees in temperature and of the woods at the the wind was coming back. Out of mile 37 aid station, pure stubbornness and fear of taking we were supposed to my race pack off, I told her to just put meet our crew again, the extra clothing in my pack. She was but nobody was there. not happy, but she agreed. I asked her Sean and I decided to to rearrange my pack a little to ensure eat something, refuel the headlamp was on top because I on our own and head knew I would need it in another hour. back out. We were Knowing the trail ahead, we set out still in wonderful prepared and ready to be finished. spirits and so the After the last stop it was hard to get Sean Hilston and Brian Williams about two hours fact that the crew was moving again. It took me almost a mile into the race. missing did not faze before my legs actually started working us. We were about 15 seconds from leaving and hitting correctly. We came to the low, no-rail bridge and were the most remote and scenic 13-mile stretch when John shuttled across. John and I made motions with our arms came sprinting up with Lorrie and April in tow. They like we were still running for our watches to pick up. had been sitting in the car faced away from the trail Doing stupid things this far into a race can keep me my and enjoying some music when the live race tracking mind entertained for many miles. Once on the other reported us checked in. Even in a good mental place, a side, we took off running again and hit what we thought friend and a happy face can go a long way in an ultra. would be the last hard section. It was the soft pine trail John was chomping at the bit to see some mountain trail, that I mentioned before, only now we were headed up. so we headed back out refueled and happy. The fresh We played a game to see how dark it had to get before face and an additional happy soul kept us moving pretty we went for our headlamps. Simple things can keep you 15

focused sometimes. Once we decided to put our headlamps on, we were in the middle of the last large climb. I asked John to hand me my light and it was already on and very dim. Not being able to see and knowing we had five to six miles of difficult trail left brought my mood down. The only thing I can think is that somewhere during the day the light was turning on and off as it bounce around in my pack and the charge was gone. Oh well, I bitched some and on we went.

We got to the last aid station, which was still being run by the same gentleman who was there 11 hours before, only now his son was with him. I asked the boy if he was a runner and he All of the Memphis runners after the race is over. From left: Michael Hirons, said not yet but he was working Brian Williams, Danari Fowlkes, John McDaniel, Sean Hilsdon. on it. We laughed and I told them made the finish in the 13-hour mark. The bad news was thank you for being there and we headed past the same that the race timing software he uses rounds to minutes, overlook we had missed in the morning, but now it was so Sean and I officially tied. Danari would say “That too dark, so we missed it again. Down the mountain is a ridiculous 10.” A few minutes later, John said that we went. The going was slow and the fact that I could was the best trail he had ever run on. After everyone not see did not help matters. I spent most of the descent finished, we all decided to go back to the cabins and watching Sean pull away. get in the hot tub. Why not stay up for the full 24-hour About two miles to the finish, we got to a smoother period? Now that is a ridiculous 11. part of jeep road and I could trust my footing again.

John kept saying we could still finish in the 13-hour Other things of note mark if we did work and he was not taking no for an At mile 43, Sean started karate kicking a rotten answer. tree that had not fallen. The advice John gave him With the thought of finishing and John’s pushing, was “Don’t go Judy choppin’ things that don’t need we started to gain momentum. John kept asking how Judy choppin’ ” and I am still laughing. far to the finish, but because we had been lost earlier in I am going to stop saying those were the best the day, we had no idea. The only response was to keep volunteers ever. All the volunteers in all the races I pushing harder and harder. We finally got to a point I have ever run are the best. The ultramarathon just recognized. The realization hit me that we really could th attracts the best people out there. finish in the 13 hour. We started crushing it. We came April and Lorrie think they started the #ultraculture up on the race director and he decided he would run hashtag and I am going to steal it for something at us in. We changed gears and sped up again. Then I felt Walking Tall 50K. Sean over my shoulder and we changed gears again.

Lorrie was correct about the extra shirt.

The look in the race director’s eyes was priceless as we Run Lovit 100M/100K is a perfect race. I would dropped him. I heard April yell out the famous movie not change a thing. line from Days of Thunder, “Rubbin’ is Racin’ ” and Quoting lines from The Quest for the Holy Grail it was on. We both crashed through the finish area and never ever gets old. almost took out the clock, laughing like little kids.

I am blessed to be a part of my ultra family.

The race director caught up to us at the finish and Sarah Hirons’ gray poof jacket is turning into her said, “There is good news and bad news.” Of course, adventure jacket. we wanted the good news first. He said we had easily 16

www.s2fevents.com 17

Running behind the last shreds of the Iron Curtain

By Robert “the Lone Runner” Rayder

An Iron Curtain has descended over the fate of these people…

were problems with these idealized arguments. Our side struggled with supporting anti-communist (and anti– Allen Dulles, 1945, discussing the fate of Soviet- democratic) dictators, a growing income gap, crime, controlled Eastern Europe after the Treaty of Yalta. racial strife and the constant threat of war and nuclear annihilation. Their side struggled with staggering Growing up as a child in the last years of the Cold universal poverty, a thriving capitalist black market, War was a bit surreal. We believed we lived in a world social uprisings, de facto class differences between sharply divided into two parts: “ours” and “theirs.” the powerful and the regular people, and also with the Our world was one governed by the principles of threat of war and nuclear annihilation. democracy and freedom, where people determined their As a teen I always dreamed of meeting another me, own futures. Governments were legitimate only when from that other world, to have an honest discussion they had the support of their own people, as evidenced of our differences and to gain a fuller understanding through free and open elections. Democracy, by its very of their point of view. That was, of course impossible nature, encouraged open dialog and the exchange of because of the “iron curtain.” different ideals. People were encouraged to disagree After the end of World War II, the Soviets cut off with one another, so long as such exchanges were all contact with the West (at least for regular people.) peaceful. The rights of the They feared that the ideas of individual person and their the “Imperialistic Capitalists” liberties reigned supreme. would cause social discontent “Their” world was one and hinder progress toward of the ideals laid forth by a truly Communist state.

Engles and Marx. Theirs was They would go to great a world of the rights of the lengths to isolate the people collective masses of humanity. of the Soviet Block from “From each according to their their Western European abilities, to each according to contemporaries. Walls, their needs.” Individuals were barbed wire fences, radio irrelevant. It was the society and television transmission as a whole that mattered. jams, and draconian laws, all Individual thoughts and but cut off the East from the actions were repressed, and West. the state, the all-controlling This Soviet policy led arm of the people, would Winston Churchill, the ensure that everyone owned British Prime Minister at everything, and no one person the time, to declare that an owned anything. It was their Iron Curtain had descended dream to one day achieve a across Europe, roughly communist state worldwide, dividing it, and later the and they felt they had a moral whole of the world, into two obligation to bring the dream isolated tribes, capitalist and Rebecca and Christina Rayder in a Havana restaurant communist. of communism to everyone.

Both sides knew that there with images of Cuban heroes on the wall.

History would favor the 18

West in most places.

Starting in 1989, most communist countries fell (USSR), or adapted into more capitalist-friendly versions of themselves (China). Only a few isolated nations held staunchly to the dogma of communism and continued to hide themselves behind the last few shreds of the iron curtain (North Korea, Cuba.)

One of those holdouts was sitting right on our Southern doorstep, a mere 90 miles south of Key West FL. This was the land of Fidel Castro and Cuba, the nation he led until his death.

A billboard in Havana

Castro was a true believer of the communist vision.

He came to power violently in 1959 and swept away the corrupt dictator who had sold the country (in Castro’s view) to American mobsters and businesses.

He immediately took away all private property, including that which belonged to foreigners, and gave it to the state. He violently suppressed all opposition and established a massive police state, then cut off all contact with the West, especially with America.

He created in Cuba a “cult of the personality,” where Castro and his revolution were idolized. Pictures of Fidel and his associates, the so called “heroes of the people,” became universal.

Of course, many Cubans fled and established themselves in the United States, many settling in Miami after harrowing trips across the ocean. American individuals and businesses who lost property and money in Cuba were understandably upset. The United States responded by placing an embargo on all trade with Cuba. It would evolve into the defining policy of US-Cuba relations for decades.

Thus, Cuba was a forbidden land to Americans.

Europeans and Canadians would come back with stories of dazzling beaches, tasty rum and amazing shopping.

They would also discuss the staggering poverty and decay of the Cuban infrastructure.

I wanted to see it with my own eyes. I hate when a

place is labeled “forbidden.” I also wanted to meet the Cuban people. I wondered if I could at last have that conversation I dreamed of having as a teen.

Thus, when Christina, my wife, was approaching her 50th birthday, we jumped at the chance to take a Cuban cruise, one of the most hassle-free ways to see Havana, the capital of the country.

The first day, after we boarded the boat, I decided to take a run on the exercise and walking deck. The seas were a little rough that day and the ship seemed to be listing a little. Occasional wind gusts would blast me as I ran lap after lap over the widest portion of the ship.

I feared I might run into the railing a few times, but I never felt unsafe. It was a strange sensation to run on a course that was rocking and moving on its own accord.

It was as if the track had a mind all its own.

The next morning, we docked early in Key West Florida. The unstable weather had moved on and the cloudless skies were a brilliant blue. There was heat and humidity, as would be expected at the southernmost tip of the continental United States. I, however, was scarcely prepared for the swelter, having just left the cloudy chill of a Memphis February. Even though it was just 85 degrees, I was sweating profusely even before I started to run. My summer time self would have toughly enjoyed this weather. My winter time self, however, shriveled up in the heat.

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I ran past the shops lumped together on the docks and surrounding areas and turned south down famous Duval Avenue. The crowds were thick, so my run was more or less a start and stop affair. Still, it gave me time to take in sights such as Earnest Hemmingway’s favorite bar haunt called Sloppy Joes, the collection of shops and stores of every conceivable type, and an old historic light house. I ran past the red marker that proclaimed itself the southernmost spot and announced we were a mere 90 miles from the shores of our destination in Cuba.

summed up Havana: Beauty and Beast rolled up into one package.

The only place for tourists to safely take a run from the port was along the scenic esplanade, a major road that ringed the city along the harbor front and the oceanside. It was lined with art deco- inspired buildings taken straight out of the 1940s and 1950s.

However, many of these ancient buildings had nearly collapsed behind their decorative facades. A tour guide would later tell me that the fronts of the buildings were meticulously maintained to “preserve our heritage,” but there was not enough raw Italian marble or trained master stoneworkers to preserve the whole of the buildings. Thus, the majority of the structures were left to collapse, leaving only the elaborate front standing like some massive stage prop.

In fact, almost all of the structures in Cuba were in need of repairs. Roofs had holes, walls were cracked and crumbling, and paint was flaking off, the colors dulled with age. This was not just in the poorer areas, but even in the “upscale” neighborhoods. The only places in the whole of the Havana to have well-kept buildings were the major tourist attractions and the foreign embassies.

Then I turned back north (as though I had a choice unless I wanted to take a swim in the tropical seas) and ran past the historic homes of old Key West, complete with King palms, stately shade trees and crushed coral foundations. The rows of homes sported brightly painted wooden plank boards on their exposed sides that created a dazzling display of playful colors. It was like running through an abstract oil painting with every imaginable color of the rainbow on full display.

Then I ran up the last segment of US Highway 1, America’s first major North-South artery for automobiles. This historic road rolls out from Key West northward and meanders alongside the famous cities of the East Coast until it reaches its other terminus in northern Maine, just shy of the Canadian border. On one side of the street in Key West a sign reads “End South US 1,” while on the other side of the street another sign reads “Begin North US 1.” On both sides of the street stood a very unusual green and white sign proclaiming “Mile Marker 0.” As a runner, I’ve seen many different mile markers, but seeing a sign proclaiming mile zero was a first. To be totally honest, it made me chuckle a little. For me, mile zero means you’ve gone the whole way or you’ve gone nowhere. I wondered which applied to me. Maybe both.

The next day I awoke early to get a bird’s eye view of our newest destination, Havana. I rushed out of bed and scaled the stairs to one of the highest perches on the ship. I was shocked to see that the ship was taller than almost every building in the city (and our ship was one of the smaller cruise liners in the fleet.) The views were panoramic, and it took my breath away.

We were docked in a harbor, one side of which featured hills with an ancient fort and a gigantic white statue of Jesus Christ similar to the one in Rio de Janeiro, Brazil. Further inland, along the shores of the harbor, was a refinery issuing choking smoke and flames. The air pollution gave off a distinctly industrial smell and would bother me throughout our stay with watery eyes and a sore throat.

It was this world of stark contrasts that best

The Rayder family in a “classic,” 1950s-vintage car, one of many in Havana.

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The people of “real Cuba” were clearly curious about us but gave us a wide berth. In the tourist areas, people would come up and talk to us. Here the locals were much more cautious. Our driver translated for one elderly man who was painfully uncomfortable even talking to me. I cut the conversation short to spare him more discomfort.

Overall, Cuba is a fascinating country frozen in time for decades. Almost every building was built before I was born, and the government is among the last to continue to embrace the once-powerful Marxist ideology. It’s a time capsule likely destined to change as the world marches on. It will either refreeze into its former staunch isolation, or it will be swept up in the powerful tides of the global economy.

Either way, now is the time to take a run along the esplanade and to see stony facades attached to skeletons of once mighty buildings.

Now is the time to stroll along downtown streets and see former financial buildings converted into national hospitals.

Now is the time to people watch in an obscure working-class neighborhood and see the people cast curious but cautious glances. Many of them had never seen an American.

It’s a shrinking world. Take some time to run around the edges, before those places are lost forever to the allconsuming sands of time.

Some locals were obliged to live in buildings that would have been condemned back home, where another part of the building had collapsed on itself. It seemed terribly unsafe.

Clothes lines were everywhere and were hung with colorful but well-worn articles of clothing of every imaginable type. They looked like so many flags at some crazy, city-wide carnival.

In the tourist areas, classic American cars rolled by, all dating from the 1930s to the 1950s. They had been pieced together through the years because the embargo had made new car sales next to impossible in Cuba.

Today these classic cars serve as taxi service vehicles, and we couldn’t resist hiring a driver for a few hours to take us on a private tour of Havana.

I didn’t have the courage to run on foot outside of the main tourist area, but on our tour we spent a little time in what our driver called the “real Cuba.” Walking through this working-class neighborhood was one of the highlights of the trip. There, people lived in one- and two-story apartments (all government owned) that were in the same state of neglect and disrepair as in the city.

But instead of classic cars, there were donkey-driven carts and extra-long public buses filled beyond capacity.

There were long lines in front of a distribution center that gave out bread and other supplies. These were literally the bread lines made famous in Soviet-era Russia.

21

By Joel Lyons, PT, OCS Aging gracefully them to generate energy more efficiently. This makes them perform for us like they did when we were much younger.

A Runner’s World article in Feb 2018 touted that when it comes to heart health, brain benefits, and overall age-related disease prevention, runners see positive results no matter what age they pick up the sport. In fact, a Mayo Clinic physician, Michael Joyner, M.D., says you’ll see the most benefit from running between the ages of 45 and 60 years old, when lifestylerelated diseases really emerge and accelerate.

And therein lies the magic: While running itself can produce immediate and lasting changes that make the body “younger,” it’s this ripple effect that researchers point to as the sport’s most important quality.

Having the strength, vigor and energy to do almost anything you want—that’s what gives running its value. As a society, we are desperate to find quick fixes or magic pills that give us this fountain of youth, when all along running may be just the right magic.

There appears to be new research from multiple sources showing that almost any amount of running will do the body good. It is hard to say what the optimal amount is, though. It seems that just two and a half hours may be enough to give you the maximal benefits.

Some researchers suggest that running significantly more may be detrimental to your health, but others say it just doesn’t provide any additional benefit after the first two and a half hours. I believe we will continue to see debate on this particular subject.

Several scientists, including noted evolutionary biologist Daniel Lieberman, have suggested through

If you haven’t heard by now, running is one of the best ways to fight the detrimental effects associated with aging. This makes one more great reason to keep doing what you’re doing, and maybe after reading this you can even convince some of those naysayers to take up our wonderful sport.

One of the best reasons running is good for you is because of what it does for your heart. In the U.S., heart disease is the leading cause of death for men and women. It kills more people than all cancers combined.

Coronary heart disease is the most common type of heart disease, killing over 370,000 people annually. Every year, about 735,000 Americans have a heart attack.

As we age, our arteries stiffen; they can’t widen as well to accommodate an increase in bloodflow, and this is particularly true in the aorta, the largest artery leading from the heart, and in the carotid arteries, which supply the brain. When these changes happen, major cardiac events aren’t far behind.

Aerobic exercise restores elasticity to the arteries. This helps them perform like they did when they were much younger. This also helps decrease the likelihood of kidney disease, diabetes, neurodegenerative diseases and inflammation.

Running also helps lung function. The sheer act of doing aerobic exercise makes you use your lungs more significantly. By using them more, you are pushing oxygen to every system in your body. Oxygen is a key ingredient to our systems working on all cylinders. Oxygen gets into your mitochondria, the powerhouses of all body cells. The vigorous nature of running stimulates the mitochondria, which allows

Every year, about 735,000 Americans have a heart attack.

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So how to adapt to these aging changes is the important issue. First of all, most of us should start taking a few more days off each week away from running. The days off allow the body to heal from the micro tears and orthopedic stresses we are creating each run. This allows for healing and preparation for that next run. Of course, this doesn’t mean you need to be sedentary. Cross training is the obvious answer.

And one of the simplest and most important exercises to be done is strengthening. Our bodies need that extra concentration on resistance training to maintain muscle and bone health. A good mix of upper body, lower body, and core exercises is the best bet. It could be done in a variety of ways, whether it is moving your own body through pushups, abdominal crunches and squats or lifting and/or pushing free weights or machines at the gym.

We know the other cardio exercises very well, including biking and swimming, but remember the benefits of using the elliptical, rowing machines and even upper-body bikes. Yoga, Pilates, aerobic and strength classes are a great way to mix it up. Pick your favorite non-running activity that keeps you moving and stay with it. Do so and you’ll find your senior years to be more comfortable and enjoyable.

Can’t wait to see you running!

their research that humans are “born to run.” He was quoted in Chris McDougall’s book by that name.

This, however, doesn’t mean that we can ignore the undeniable realities of aging. Our flexibility, muscle mass and stamina will diminish. Some people really have difficulty adjusting to this issue. The psychological impact on them is significant and they seem to be saddened by the slower times. Others embrace the calendar and look forward to that next age group. They see it as a chance to start over in this new category and also become the youngest in the group. They start noticing even more so that their nonrunning friends of the same age seem to be getting more decrepit and sedentary.

Attention: Fellow Runners!

Do you have some unusual experiences as a runner, or some thoughts about our sport you would like to share? Don’t keep it to yourself – share with your fellow runners.

You can contact the editor at any time to discuss potential contributions: 901-246-6477 or brentmanley@yahoo.com. This is your publication.

Be an active part of it.

Brent Manley, Editor

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Thanks to Sprouts for supporting the 2018 Road Race Series and the 2019 Winter Off-Road Series

From the Editor (continued from page 1)

she had plenty of support – the kind that, without the samfund, would not be available to many young cancer survivors. She had help from family, friends and from a group of concerned bridge players who donated generously to help her with everyday expenses after hearing about her health issues. Samantha’s father, Glenn Eisenstein, is a popular professional bridge player. She learned the name of every person who donated to help her get by and she wrote to them all.

“It took me a year to thank everybody,” she recalls.

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The samfund, a 501 c3 organization located in Boston, was founded in 2003 and, starting two years later, has made more than 1,000 grants to young adult cancer survivors all over the U.S. Since 2005, samfund grants have totaled $2million. Grants to cancer survivors in Tennessee, Arkansas, Mississippi and Alabama add up to nearly $60,000.

Samantha says, “I started the samfund because it made sense. The best way to pay it forward was to provide support like I had.”

A few facts about running and runners

• Researchers have found that the majority of • According to a study by the University of runners will straighten up when an attractive runner of Arkansas with 408 participants, running makes you the opposite sex is coming towards them. more desirable. 80% of men and 60% of women • Markus Jürgens of Germany holds the marathon actually felt more attractive due to regular running. world record in backward running. At the 2017 • The oldest marathon finisher comes from India Hannover Marathon, he crossed the finish line in a time and his name is Fauja Singh. At the Toronto Waterfront of 3 hours, 38 minutes and 27 seconds.

Marathon in Canada, the 100-year-old finished the race • In contrast to men, women usually run the in a time of 8 hours, 25 minutes and 16 seconds. second half of a marathon faster than the first. They • The youngest marathon runner in the world is tend to hang back more than men at the start, but Budhia Singh. He has already finished 48 marathons continue to increase speed and finish strong in the before his fifth birthday. second half of the race. This is what Professor Eric • Runners who average more than 80 km (50 Allen and Patricia Dechow found when they analyzed miles) per week are twice as likely to suffer from 300,000 results from the Chicago Marathon. respiratory illnesses. Those who run 20-30 km (12.418.6 miles) a week have a stronger immune system and are less prone to colds.

• Regular running training is Auto Home Life Business Motorcycle good for improving the long-term stability of bones. Researchers at the University of Michigan came to the conclusion that 12-20 minutes of running three times a week can increase bone mineral density.

• French ultramarathon runner Serge Girard holds the world record for the longest distance run in 365 days. He ran every day for a year, crossed a total of 25 countries and covered a total distance of 27,011 kilometers (16,783 miles).

As a local agent, I’m here for you.

MRTC bad-weather policy

MRTC contracts to provide finish-line services at local races.

When there is inclement weather, the race director has the option to postpone or cancel the race and is responsible for notifying the MRTC and participants. In the event of a cancellation, rescheduling is unlikely because of the number of races already on the MRTC calendar.

For MRTC races (the Road Race Series, the Winter Cross Country Race Series and the Hill & Dale 8-miler), the policy is that the race will go on, rain or shine. The start of a race may be delayed to let bad weather pass, but scheduled races will be run.

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ServIng Tn for 18 yeArS. #

At LOFTON WELLS INSURANCE, we have a long history of doing what’s right. That includes a tradition of personal attention, and being right here in MEMPHIS to help you protect what’s most important.

Pamela Lofton Wells LOFTON WELLS INSURANCE 901-388-SAVE (7283) wellsp1@nationwide.com loftonwellsinsurance.com Not all Nationwide affiliated companies are mutual companies and not all Nationwide members are insured by a mutual company.

Nationwide, Nationwide is On Your Side, and the Nationwide N and Eagle are service marks of Nationwide Mutual Insurance Company. © 2016 Nationwide Mutual Insurance Company. NPR-0784AO (08/16) ##

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On Jan. 26, about 25 of Valerie’s family members and friends gathered to dedicate the granite bench honoring Valerie French, also known formerly as Valerie Pinot, with these words: “To Valerie French, who lived the high of running and nature, as one.”

The bench is located at the head of the red loops trail in Meeman Shelby Forest State Park, near Millington.

Her friends shared many stories about Valerie’s running experiences and her wonderful giving spirit.

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P.O.P.

(Warning: Graphic discussion)

By Terri Lee Clarke I’ve thought a lot about writing this. It’s been a struggle. It’s certainly uncomfortable for me and it’s likely uncomfortable for some people who would read it. It’s sat on my laptop for days.

But it’s not just about me, or the discomfort of someone reading this. If it makes you squirm you should just go ahead and read the next article. I wouldn’t blame you. I’d have preferred to turn the page also.

Runners tend to be pretty open about many things.

You can’t train forever without someone in your group having a Code Brown, and if it happened with an explosion while hidden crouched behind a tree on the Greenline one sunny weekend day while a family with young children happily cycled by, it’s an even better story, which will likely be told over some beers, and more than once.

As women, there is a second, special bond over issues that occur monthly – and with absolutely no regard to your training or racing schedule. Asking your running partner to slow up and jog behind for a moment to “check me” just in case. Extra protection in your fuel belt. Timing the gas station locations. Hoping that’s sweat running down your leg. (Sorry, guys. It’s time you knew.)

But no one – No. One.– ever told me that I have body parts that can decide to jump ship.

“Ciao! Been Swell! See Ya!” Wait, wait! Was it something I said? Did? Confiding, embarrassed, to a friend who replies, “Oh, well, you’re a runner” (slightly whispered, as though I didn’t know I was a runner; as though runner implied a secret vice which should certainly cause me no surprise if some part of me decided it wanted to move to Florida and retire. ALONE. Buh-Bye, it hasn’t be swell.)

P.O.P. Pelvic Organ Prolapse. What is POP? Weakened and stretched pelvic floor muscles and ligaments can no longer provide proper support of the uterus, resulting in vaginal prolapse. The uterus, poorly supported or unsupported, falls.

The pelvic floor muscles can also fail in support of the anterior vaginal wall, resulting in the bladder falling into the vaginal vault (cystocele or urethrocele), or in support of the posterior wall, resulting in

the rectum prolapsing into the vaginal vault (rectocele).

One NIH study (dated 2017, footnote) showed that pelvic organ prolapse affects approximately 8% of women. Recent estimates suggest women have a 12.6% lifetime risk of undergoing surgery for prolapse, and that approximately 300,000 women in the United States undergo surgical procedures for prolapse each year. Another study indicated that, upon examination, up to 40% of females have some degree of prolapse, even if asymptomatic.

As noted above, Pelvic Organ Prolapse results from the weakening of pelvic muscles and supportive tissues. This hammock of muscles, called the pelvic floor muscles, supports your pelvic organs. Childbirth can stretch and weaken these muscles, especially if you had a difficult delivery. Aging and the loss of estrogen during menopause can further weaken these muscles, allowing the pelvic organs to droop down into the vagina.

Pregnancy, difficult labor and delivery and/ or trauma during childbirth, and/or delivery of a large baby are the three most common risk factors.

Additional causes include: • A lowered estrogen level after menopause • Chronic cough or bronchitis • Constipation or straining with bowel movement • Heavy lifting • Being overweight or obese In two years of searching, I have not found running or physical fitness listed as a contributory factor. You may well be advised to stop activities if diagnosed with POP, and if advised so by a professional I would certainly follow their advice. However, as you can see above, other than being overweight, physical fitness seems to have no bearing as a risk factor.

How can you avoid POP? Suggestions include performing Kegel exercises regularly to strengthen the pelvic floor. Also, be sure to avoid chronic 28

constipation. Avoid heavy lifting and be sure to lift correctly, using your legs and not bending from the waist and/or using your back. If you have chronic cough or bronchitis, be sure to get proper treatment and don’t smoke. Finally, avoid weight gain. Basically (other than childbirth), what we’re all told to do in order to avoid the majority of health issues.

Two years ago I was diagnosed with a rectocele; prolapse of the posterior vaginal wall. I’d never heard of such a thing. My reaction was mortification. My what is where? And HOW?? My physician noted that three pregnancies, four children, breech and facial presentations were all factors. Running was not mentioned (he knew I’m a runner and otherwise physically active). Surgery was recommended, and I followed his advice. After surgery, when questioned by friends where I’d been, as necessary – and only as necessary – I mumbled excuses about a little “procedure” or “injury” and hid out at home until healed. Later in the year, I did the 2017 Road Race Series and despite not having much time to train I made it through the 10 milers.

It was good to be running. Everything was as it should be. Like all of you, I exercise – running, of course, and yoga and weights/resistance. Sometimes I get on the bike trainer, although I don’t like road biking. I will swim if the boat sinks. My Garmin Vivosmart HR is always on my wrist except when charging, and I view it as both friend and nemesis. I will win. I will get my steps if nothing else. I’d like to think I’m a fit and healthy person for my age. Certainly that will keep me going, right?

But, no. With despair, I realized last fall that my body was aiming for the POP trifecta; I’d developed both a cystocele and uterine prolapse. Go for the Gold or go home, huh? I told myself to be glad, it’s treatable.

It’s not deadly. I thought of dear friends who’d lost their fights with cancer, ALS. I was glad – very glad –

that it was none of that. But, again, the embarrassment.

The Why? The What did I do wrong? The How is this happening again?

And, so, a couple weeks into this new year, I underwent surgery again, and again I am here sitting on the couch on a pillow cradling an ice pack, watching muscle mass melt off my body like ice cream on a July sidewalk in Memphis. And I’m still embarrassed.

I feel like I let go of the balloon, that it’s my fault it’s floating away into the sky, that I can’t be trusted to take care of things.

But we all know that’s not true. Life happens.

Injuries happen. Illness happens. Everyone has a battle, a secret fear, a hidden trauma. If you are reading this and think you or someone you know may be experiencing POP, don’t despair. See your OB/Gyn. There are non-surgical options that may work for you/them. If not, move forward with surgery and work your way back. You aren’t alone.

So I’m writing this for someone who may need to read this. But also – maybe as much – for myself. So I can quit squirming when someone asks if I’m running. “No, I … decided to take some time off.” That’s it. Time off. Running. Time. And I feel lonely and I feel like crying. I miss my running buddies and I miss code brown stories and I miss the sun and cold and wind and rain and the Farms and the Greenline and that life-sucking, motherless child – the MRTC RRS Five-Miler that I am sure is at least 10 miles long even when Lane and Rob promise it isn’t.

And I’m writing this for someone out there that may be struggling with POP. Email me (terrilee262@ yahoo.com). Facebook message me (Terri Lee Clarke).

We can trade poop jokes. We’re runners still, if only in our hearts right now.

Runners tend to be pretty open about many things.

Footnote 1. https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC5415363

You know it’s true

Volleyball girls be like ... “Coach made us run three laps today.”

Cross country girls be like ... “Coach let us run three miles today.”

Only runners say: “I can’t – I have my long run.”

“They discontinued my running shoes and my life is over.”

“Does your watch have a signal yet?”

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MARATHON RESULTS FOR MEMPHIS-AREA RUNNERS Compiled by Millie Jackson

Mississippi Blues Marathon Jackson, MS January 26, 2019 Christopher Rayder Collierville, TN Rebecca Wade Germantown, TN Dean Martin Munford, TN Ashok Boddu Collierville, TN Jamie Bailey Memphis, TN Daniel Chelsoi Memphis, TN Lauchland Roberts Southaven, MS Ian Clevenger Grenada, MS Heath Brinson Southaven, MS

2:33:53 3:45:26 4:03:26 4:10:58 4:42:38 5:20:00 5:04:05 5:11:51 5:29:03

Dean Martin

4:07:32

Adrian Hall Elizabeth Hall Diana Wu Dana Pittman

Big Beach Marathon Gulf Shores, AL January 27, 2019 Munford, TN

Phoenix Marathon Mesa, AZ February 9, 2019 Memphis, TN Memphis, TN Memphis, TN Helena, AR

Mississippi River Marathon Greenville, MS February 9, 2019 Kyle Grady Memphis, TN Scott Garner Memphis, TN

3:27:28 3:31:06 3:37:55 4:02:09

3:08:38 3:08:37

Ashok K Reddy Boddu Kelly Henson Carmen Mcguinness Joseph Mcguinness Heather Proffer Karl Porter David Alexander Jared Blalock Kelly Henson

Collierville, TN Arlington, TN Memphis, TN Memphis, TN Memphis, TN Olive Branch, MS Senatobia, MS Marion, MS Arlington, TN

Mercedes Marathon Birmingham, AL February 10, 2019 Eric Lomas Memphis, TN Beth Little Oxford, MS Dennis Prewitt Arlington, TN Christian Aye Memphis, TN Black Mountain Marathon Black Mountain, NC February 23, 2019 Sarah Soltau Memphis, TN Shelby Forest Loop Marathon Millington, TN February 24, 2019 Christopher Rayder Collierville, TN J Fairris Walnut Ridge, AR Pete Riley Memphis, TN Parker Rhett Memphis, TN Cory Tulley Cordova, TN Reid Rainer Germantown, TN Felio Perez Memphis, TN Lisa Hill Arlington, TN William Pegg Memphis, TN Karl Studtmann Jackson, TN Sarah Harris Bartlett, TN Ashley Barthol Memphis, TN Jessica Klukas Lakeland, TN Courtney Barnes Arlington, TN Rebecca Bowers Bartlett, TN Genevieve Hamblen Eads, TN Robert Rayder Collierville, TN Darrell Richardson Bartlett, TN Katrin Hartwig Arlington, TN Tonia Harding Bartlett, TN Lindy Brady Oxford, MS Tim Ammons Stanton, TN

Teal Clark

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Cowtown Marathon Fort Worth, TX February 24, 2019 Jonesboro, AR

3:26:03 3:49:31 4:10:21 4:22:58 4:22:58 4:39:58 3:50:26 4:47:47 4:13:52

3:58:43 4:17:40 4:45:22 5:18:33

0.266

2:36:32 2:58:02 2:59:10 3:04:18 3:19:05 3:24:12 3:28:41 3:47:40 3:59:52 4:06:54 4:07:48 4:19:09 4:41:47 4:53:12 4:53:12 4:53:12 5:04:20 5:08:57 5:21:14 5:21:14 5:28:37 7:11:07

5:23:27

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Run with a Group Do you need some help in finding a running group or are you interested in starting your own group? Contact MRTC Coordinator of Running Groups, DJ Watson: djw@virtualmvp.com.

Sunday morning

Monday afternoon

Tuesday morning

Run: Germantown

Run: Fleet Feet Coed Fun Run Time: 6 p.m.

Place: Fleet Feet, 4530 Poplar Ave. (Laurelwood Shopping Center) Distance: 3, 5 and 7 miles Contact: Eric Flanders, 901-761-0078

Run: Fitness Plus Lunch Run Time: 11:45 a.m.

Place: Fitness Plus, 2598 Corporate Ave. off Nonconnah between Millbranch and Democrat Distance: 7 miles Contact: Rick Ellis, 901-345-1036 Showers and extras available. Access to Fitness Plus facilities free to runners on group run day

Thoroughbreds

Time: 6:30 a.m. - (June thru Sept.); 7 a.m. - (Oct. thru May) Place: Panera Bread 7850 Poplar Avenue, Germantown Distance: 4, 7, 12.5 (or more) miles Contact: Charles Hurst 901-491-2096 or churst9676@gmail.com Water stops provided on the course.

Big fun group with all paces.

Run: Cool Runnings Time: 7 a.m.

Place: Shelby Farms Visitor Center, lower parking lot Distance: 10+ miles Contact: bostonbear13@gmail.com Run: iMARG: Indian Memphis

Association Runners Group

Time: 7 a.m. on weekends (mostly Sunday) Place: Johnson Park, Collierville Distance: 3.1 to 20 miles Contact: Sheshu Belde, 901-413-4456 Facebook page: https://www.facebook. com/indianmemphis.runnersgroup

Run: Southaven Striders Time: 6 p.m.

Place: Central Park (Tchulahoma entrance, east side of park) Distance: 3-5 mi. (9- to 12-min. miles) Contact: Kyle McCoy, 901-299-8630 or Kalmac220@gmail.com Angie McCoy, 901-233-0168 or anggail09@gmail.com Run: Sea Isle Park Runners Time: 5:30 p.m.

Place: McWherter Senior Center 1355 Estate Drive Distance: 1 mile-5K Contact: Sea Isle Park Runners Facebook group Notes: One mile loop around Sea Isle Park and two miles of hills in wooded neighborhood east of the park. Beautiful and safe course!

Monday afternoon

Run: Salty Dogs of

Run: FIT4MOM Run Club Time: 9:30 a.m.

Location: Visitor Center at Shelby Farms Park (6903 Great View Drive North) Distance: 5K training Contact: Amy Earnest amykearnest@gmail.com or visit www.memphis.fit4mom.com 8-wk session March 19th - May 12th

Time: 7 p.m.

Place: Bardog Tavern, 73 Monroe Ave., downtown Distance: 3-5 miles run through historic downtown Memphis and afterward enjoy food, drink and camaraderie.

Contact: Jessica Grammer, 901-734-5731 or jessgrammer@gmail.com

Bardog Tavern

Tuesday afternoon Run: Track House Workout Time: 6 p.m.

Place: U of M Old Field House Track Distance: Various workouts Contact: Paul Sax, 901-276-5758 Run: Black Men Run Memphis Time: 6 p.m.

Place: Varies. Check https:// www.facebook.com/ groups/425282507588975/ for location Distance: Usually five miles Contact: Shannon Chisenga, 215-834-4687 or shannon.chisenga@blkmenrun.com

LifeGreen Checking 1.800.regions | regions.com/green © 2009 Regions Bank.

32 REL-TN-P91348 RoadRunners.indd 1

6/9/09 2:06:05 PM

Wednesday morning

Run: Fleet Feet Time: 6 p.m.

Fleet Feet hosts individualized Run: Southaven Striders speedwork sessions including track Time: 6 a.m. and tempo workouts for runners Place: Central Park in Southaven who want to get a little quicker.

(Tchulahoma ent., east side of park) No fees.

Distance: 3-5 miles (9- 12-minute miles) Contact: Kyle McCoy, 901-299-8630 or Contact: Feb at 901-761-0078 or lovetorun@fleetfeetmemphis.com kalmac220@gmail.com

Wednesday afternoon Run: Breakaway Running Time: 6 p.m.

Place: Wolf River Store 1223 Germantown Pkwy.

Contact: Barry, 901-722-8797 or 901-754-8254 Run: Midtown Run Time: 6 p.m.

Place: Corner of Madison and Tucker, across from Huey’s Distance: 6 miles Run: Bartlett UMC Time: 6 p.m.

Place: Bartlett United Methodist Church, 5676 Stage Road; group meets in the gym lobby Distance: Varies Contact: Sam Thompson, 901-386-2724 or sthompson@bartlettumc.org Run: Bartlett Run Time: 6:30 p.m.

Place: W.J. Freeman Park, 2629 Bartlett Blvd.

Distance: 4-6 miles Contact: Paul “Spunky” Ireland h. 901-388-5009 c. 901-826-7496 or paulireland@att.net

Thursday afternoon Run: Breakaway Running Time: 6 p.m. Beginners group Place: Breakaway Midtown 2109 Madison Contact: Barry, 901-722-8797 or 901-754-8254

Run: Sea Isle Park Runners Time: 6 p.m.

Place: McWherter Senior Center 1355 Estate Drive Distance: 1 mile-5K Contact: Sea Isle Park Runners Facebook group Notes: One mile loop around Sea Isle Park and two miles of hills in wooded neighborhood east of the park.

Beautiful and safe course!

Saturday morning Run: Breakaway Running Breakaway’s Marathon and Half Marathon Training Group meets each Saturday morning through December to help prepare our friends for the St. Jude Memphis Marathon.

Check website or Facebook page for location and time. Join us!

901-722-8797 for more info.

Run: Black Men Run Memphis Time: 6 a.m.

Place: Code Enforcement, Farm Road at Mullins Station Distance: Varies Contact: Shannon Chisenga, 215-834-4687 or shannon.chisenga@blkmenrun.com Run: Fleet Feet Time: 7 a.m.

Place: 4530 Poplar (Laurelwood Center) Fleet Feet hosts long runs on Saturday mornings geared toward upcoming races. Many distance options are available.

Call 901-761-0078 or email lovetorun@fleetfeetmemphis.com for more information.

33

Note: This information is provided as a courtesy in an effort to help MRTC members enhance their running experiences. MRTC encourages members to run with groups of their choice, but the listed running groups/group runs are independent and not affiliated with, nor endorsed by, the MRTC. The club makes no representation that the information provided is accurate. Persons who wish to participate in activities with these groups should contact the individuals listed for further information and participate at their own risk.

Run: FIT4MOM Run Club Time: 8 a.m.

Location: Visitor Center at Shelby Farms Park (6903 Great View Dr. N) Distance: 5K training Contact: Amy Earnes amykearnest@gmail.com or visit www.memphis.fit4mom.com 8-wk session March 19th - May 12th Run: Run & Play Time and Place: meet the first Saturday of the month at 9 a.m. at various locations in town (see website for each month’s location) This group is geared for moms with strollers and/or toddlers.

Info: www.seemommyrun.com/tn/ Run: Mommies on the Move Time: 9 a.m.

Place: Shelby Farms Visitors Center Details: For mothers with strollers and toddlers Contact: www.seemommyrun.com/tn Run: DAC Fitness Collierville Time: 9:30 a.m.

Distance: from 5K beginner to half marathon training at various paces Contact: Heather Nichols 651-1065 or Brandy Heckmann 443-653-0385

Various Days Run: Tipton County Road Dawgs Time: Friend us on Facebook under Road Dawgs and check posting of upcoming runs, usually on Sat. a.m.

Place: Check Facebook Distance: All distances, all ages, all paces. Runs are in Tipton County and north Shelby County Contact: djroaddawg@yahoo.com

Race Calendar Date & Time: Saturday, May 11, 9 a.m.

Race name: Junior League of Memphis 5K Location: Wiseacre Brewery, 2783 Broad Ave. Contact: www.racesonline.com

Date & Time: Saturday, March 23, 2 p.m.

Race name: Education That Works Out 5K Location: Memphis Catholic Middle and

High School, 71 N. McLean Blvd.

Contact: www.racesonline.com

Date & Time: Friday, May 17, 7 p.m.

Race name: Rylee’s Run 5k Location: Mike Rose Soccer Complex Contact: www.racesonline.com

D E L L NCE

Date & Time: Saturday, March 30, 8 a.m.

Race name: In His Steps 5K Location: Christ United Methodist Church

4488 Poplar Ave. Contact: www.racesonline.com

CA

Date & Time: Race name: Location: Contact:

Date & Time: Saturday, May 18, 8 a.m.

Race name: Bark on Broad 5K Location: Broad Avenue Historic District Contact: www.racesonline.com

Saturday, April 6, 9 a.m.

Grizz 5K FedEx Forum, 191 Beale St. See ad on page 26.

Date & Time: Thursday, May 23, 6:30 p.m.

Race name: Zoom Thru the Zoo 4-Miler Location: Memphis Zoo Contact: www.racesonline.com

Date & Time: Saturday, April 13, 8:15 a.m.

Race name: Youth Villages 10-Miler and 5K Location: Ridgeway Loop Contact: www.racesonline.com

Date & Time: Race name:

Times: Location: Contact:

Saturday, May 25

Date & Time: Sunday, April 28, 2 p.m.

Race name: Spring Mile and MRTC Kids! races Location: Rhodes College track Contact: www.memphisrunners.com

Date & Time: Race name: Location: Contact:

Sunday, June 2, 6 a.m.

Date & Time: Saturday, May 4, 8 a.m.

Race name: Courage 5K Location: Levitt Shell, 1928 Poplar Contact: www.racesonline.com

Date & Time: Saturday, June 8, 7 p.m.

Race name: Orion 5K (formerly Gibson Guitar 5K).

Location: Downtown Memphis Contact: www.racesonline.com

Date & Time: Race name: Location: Contact:

Saturday, April 27, 8 a.m.

The Bad Dog 5K & 10K Overton Square See ad on page 2.

Date & Time: Friday, May 10, 6:30 p.m.

Race name: Running of the Rams 5K Location: Oak Elementary School

3573 Oak Road, Bartlett Contact: www.racesonline.com

Great American River Run 5K and Half Marathon 7 a.m. Half Marathon, 7:30 a.m. 5K Downtown Memphis See ad on page 14.

Navy Ten Nautical Miler 7915 Memphis Ave., Millington See ad on back cover.

Renew your MRTC membership at www.memphisrunners.com 34

37th Annual Memphis in May Triathlon MAY 18 & 19, 2019 CELEBRATING MEMPHIS, TN 200TH BIRTHDAY MAY 18 MIM SPRINT TRI 1/3 SWIM | 12 MILE BIKE | 3 MILE RUN MAY 19 MIM OLYMPIC TRI .93 MILE SWIM | 24.9 MILE BIKE | 6.2 MILE RUN REGISTER AT: runsignup.com

CUSTOM TEE & FINISHERS MEDALS, AWARDS AND POST RACE SOUTHERN HOSPITALITY TENT $5,000 CASH AMATEUR CHALLENGE TOP 15 FEMALE & 15 MALE IN BOTH RACES

34rd Heat Wave Triathlon | June 1 | 7am 1/2 mile swim, 27 mile bike, 10K run – bike the Natchez Trace Parkway and run the multipurpose trail, Ridgeland, MS Great swag, T-shirt, post race lunch with local artist pottery awards Register at: runsignup.com

4th Annual Annie Oakley & Buffalo Bill Wild West Triathlon Super Sprint and Sprint Triathlon Races All women’s triathlons and all men’s triathlons Super Sprint – 1/4 mile swim, 8 mile bike, 2 mile run • Sprint – 1/2 mile swim, 16 mile bike, 4 mile run 2 bikes and gear giveaway for race finisher female and male June 22 | 6:30am – Shelby Farms, Memphis, TN | Register at: runsignup.com

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Memphis Runners Track Club P.O. Box 17981 Memphis, TN 38187-0981

Non-Profit Org U.S. POSTAGE

PAID

MEMPHIS, TN Permit No. 960