The Roadrunner - December 2019 by Memphis Runners Track Club

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

December 2019 â&#x20AC;¢ Vol. 39, No. 10

THE ROADRUNNER

In This Issue From the Editor’s Desk Message from the President (by Steve Spakes)

Nutrition on the Run (by Ashley Ludlow)

A publication of the Memphis Runners Track Club

What Runners Need to Know (by Joel Lyons)

Sole Sisters love running (by Bobbie Perkins)

December 2019

Chicago Marathon triumph (by Rome Delasalas)

Vol. 39, No. 10

Middle of the Pack (a dog’s tale by Robert Rayder)

The Kettlebell Swing (by Nikki R. Veit)

Happy Reading (book review by Happy Skywalker)

Marathon Results (compiled by Millie Jackson)

Concord Academy’s run club (by Amy Spencer)

Group runs

Race Calendar

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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.

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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/ Sponsorship Director Steve Spakes stevemrtc@gmail.com Vice President Suzie Hicks-Hurt 901-496-1377 s_hickshurt@bellsouth.net Treasurer Charles Flanigan Jr. mrtc.treasurer@gmail.com DIRECTORS Past President / Special Projects/Results John Payne 901-494-8266 johncharlespayne@gmail.com

Past President/Special Projects/Legal Matters George F. Higgs 901-528-1111 ghiggs@stonehiggsdrexler.com Volunteer Director Nancy Brewton volunteeringwithnancy@ gmail.com 901-237-4758 Finish Line Director/ Equipment Lane Purser 901-483-8929 lpurser350@aol.com Timing/Results Rich Tutko 901-481-0498 rtutko@hotmail.com

Past President/ Roadrunner Editor Brent Manley 901-383-8782 brentmanley@yahoo.com

Women Run/Walk Memphis Director Allison Andrassy 901-409-6620 allison.mrtc@gmail.com

Past President/ Course Measurement Rob Hunter 901-246-1565 robhunter33@comcast.net

Director Kent Smith kent824@bellsouth.net

Past President/ New Race Coordinator Wain Rubenstein 901-278-1792 wrubenstei@aol.com

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 Challenges make you discover things about yourself that you never really knew.

cover of the January-February issue of the Roadrunner in 2008 with a wonderful photo of a triumphant Linda Meeks, completing her first 26.2-miler. This is part of what Linda wrote in her report of this life-changing moment: “As I got to mile 25, I could not believe I was about to finish a marathon. The pain was intense, but I knew I could not think about that. As I turned onto Madison and entered the back of AutoZone Park, I began to trot faster. The announcer called my name, and with that my arms flew up. I have been told I screamed all the way in. I was elated! This was one of the greatest accomplishments of my life. I had pushed my body beyond limits that I never imagined. At my age (49), I could not believe I had done this. I learned that you can accomplish things if you really work hard and want it bad enough. “My thoughts are now on my next marathon and what I can do to improve . . . I hope everyone can receive the same enjoyment that I do from this sport called running. I will continue to run and learn as long as I can!” It took me a full day after my first marathon, in 1996, to decide that I wanted to do another. I found some kindred spirits in a class on running a marathon led by Mark Higginbotham and we started training together and did a few marathon road trips. It was lots of fun, especially when our friend Lynlee Woodward qualified for Boston at Grandma’s Marathon in Duluth MN. That gave us another excuse for a road trip, which included a Red Sox – Yankees game at Fenway Park. I eventually got the 50 states bug and finished the Maui Marathon (very slowly) in 2014 for state No. 50. I’ve added a few since then, but I’ll never forget my first. It has led to much pleasure and the chance to make friends among some of the best people anyone could know. It won’t be long before we celebrate another New Year, and I’m planning on smarter training and maybe even better results in 2020. Best wishes to all of you for success and satisfaction on the roads and trails.

— Cicely Tyson

Taking the plunge I’m writing this on a Saturday, three weeks from the St. Jude Memphis Marathon Weekend. I won’t be running, but I have a keen interest anyway. Part of my motivation comes from my job as editor of this magazine. The St. Jude events are important to the city and the area for a variety of reasons, not least because of how much they mean in terms of fundraising to St. Jude Children’s Research Hospital – to the children and the people who run one of the most amazing institutions in the world. Last year I spent most of marathon day talking to St. Jude Heroes as they entered AutoZone Park after finishing their runs. I probably will do the same this year. Among the people I hope to encounter on race day are Sarah and Ken Graham, who I met when I went to talk to Ken about his achievement as the male runner with the biggest improvement in the annual road race series from 2017. I took a photo of the couple and learned that they were planning to run the St. Jude Memphis Marathon this year. It will be the first marathon for each of them. That news was enough to get me excited about getting their story into the January-February issue of the Roadrunner, the one with so much coverage of the Marathon Weekend. I’m always intensely interested in stories of first-time marathon finishers because there’s a lot that goes into the decision to run 26.2 miles, which many people – especially non-runners – think is a nutty thing to do. I love to talk to a runner about his or her first marathon – or to get that person to write about it for the magazine. In my time as editor, I have published some outstanding essays by runners recounting their experiences as first-time marathoners. One of the most memorable was celebrated on the

A Message from the President By Steve Spakes A new MRTC race, the T.O. Fuller State Park 8K/16K is scheduled for Saturday, March 28, 2020. Stay tuned for details! After you register for the Winter Off Road Series, consider adding another trail race to your calendar. The SwampStomper will be held Saturday (not Sunday) Jan. 18. Kiran and Shelly Hanumaiah do a great job and the proceeds go to Friends of the Forest and Shelby Forest. Thanks to you both for a great job! Wow! The Sylamore 50K/25K sold out in four minutes. It is a beautiful race that takes place in Allison AR (just north of Mountain View), but 4 minutes!? I may have to sell my 25K entry on ebay. Speaking of great events, an MRTC shout out to Sean and April Hilsdon and Brian and Lorrie Williams for a tremendous job with the Big Hill Pond Walking Tall 50K/25K. The event has a significant impact on the area’s community and the Big Hill Pond State Park. Plus, the post-race is awesome! This event is only going to get more difficult to get into, so don’t delay, sign up for this event! And finally, a really big MRTC shout out to Kristen Leone of Memphis for her performance at the New York City Marathon on Nov. 3. Kristen’s time was 3:29:16, which makes her a Boston qualifier. That’s under an 8-minute mile! I am quite sure that her strength training lifting those Gatorade Drink Dispensers on and off the Fleet Feet truck at the Road Race Series was exactly what she needed to arrive at the finish line so fast. We are so proud of you!

This month the MRTC Board is honored to have one of our own chosen to be inducted into the Memphis Sports Hall of Fame. 2020 will be the 50th anniversary of the Hall. Wain Rubenstein has been an MRTC Board member since 1991. He has also been race director for the St. Jude Memphis Marathon for 18 years and five years before that when it was the First Tennessee Marathon. The induction is scheduled for Dec. 2 and we’ll be sure to have a photo for the next issue. The 24-hour Tour d’Esprit was a huge success despite the threat of bad weather. WREG forecast “Run for a Ditch” weather, but the rain ended around 2 p.m. The volunteers did a great job of getting the course as dry as they could. Also, thanks to BlackWater Trio for great music Friday evening in the church parking lot. Please put this event on your calendar for 2020. MRTC was proud to make a $500 donation to Scout Troop 34 for the construction of a boardwalk at Nesbit Park (Stanky Creek) in Bartlett. This Eagle Scout project was done with assistance of MidSouth Trails Association, another great organization. We are honored to fund grassroots projects such as this one. Great job! The 41st running of MRTC’s oldest race is scheduled for Saturday, Jan. 4, 11 a.m. at MeemanShelby Forest State Park. This is a USATF-certified 8-miler and we would love to see you there! This is part of a Tennessee State Parks series, with proceeds going the Friends of the Forest. Also, registration is open for the MRTC Winter Off Road Series, which consists of a 3K, 5K, 8K, and 10K. A good part of the proceeds is donated to Memphis Youth Athletics. Please consider registering for this very fun event. Awards will be given at a location TBD the Sunday after the last race.

Memphis Sports Hall of Fame chooses MRTC board member.

Ashley Ludlow

MS, RD, CSG, ACE-CHC, LDN, FAND

The Vegetarian Runner

not needed, as once was thought, because the variety consumed over the course of the day can provide all the essential amino acids that one needs. Getting too little fat is also of concern. Fat makes up part of all the body’s cells, helps regulate body temperature and is important for your hair, skin and nails and helps athletes meet their calorie needs. Vegetarians should get at least two servings of fat a day from healthy sources such as olive oil, avocados, nuts and nut butters and seeds. Inadequate iron intake can also be a problem for the vegetarian runner because iron in plant-based foods is not as easily absorbed. To help increase the absorption of iron, try eating or drinking citrus products such as OJ with iron rich plantbased foods such as pumpkin seeds or a baked potato. Before taking an iron supplement, which some may need, be sure to have your iron status checked to avoid any problems associated with too much iron. Consuming enough calcium and Vitamin D is not usually a problem for either lactoovo, or lacto vegetarians who consume dairy products, but for the total, or strict vegetarian, this can be more of a challenge. Eating

I am always looking for nutrition topics to write about, so I was excited when recently I had several members tell me that they wanted to know more about the nutritional needs of the vegetarian runner. They wanted to make sure that they were getting enough nutrients and protein in their diet. The most common types of vegetarian diets include lacto-ovo, lacto and total or strict vegetarian or vegan diets. A lacto-ovo-vegetarian has a diet that consists of grains, vegetables, fruits, legumes, nuts, seeds, dairy products and eggs, but does not eat meat, fish or fowl. A lacto-vegetarian diet is the same as a lacto-ovo-vegetarian diet but they do not eat eggs, meat, fish or fowl. A total or strict vegetarian, or vegan, is the same as the lacto-vegetarian, except that they do not consume, dairy, eggs, meat, fish or fowl. Can a vegetarian diet meet nutritional needs of an athlete? Absolutely! Consistent, well-planned vegetarian meals can provide adequate nutrition and a variety of health benefits. It is the position of the Academy of Nutrition and Dietetics that “appropriately planned vegetarian diets are healthful, nutritionally adequate and provide health benefits in the prevention and treatment of certain diseases” and “can meet the needs of competitive athletes.” Vegetarians, and specifically those who are athletes, should pay special attention to make sure that they are receiving proper amounts of certain nutrients in their diet. Vegetarians may need up to 10% more protein than non-vegetarians to account for the fact that plant proteins are not digested as well as animal proteins. By including a variety of plant-based protein foods, such as soy products, grains, legumes, nuts and seeds, a runner can get plenty of protein without the use of protein supplements. As long as vegetarians consume a variety of plant-based protein foods over the course of the day, specific combinations of protein foods in the same meal (such as rice and beans) are 4

calcium-rich, plant-based foods such as green leafy vegetables, textured vegetable protein, calciumfortified OJ, soy or rice milk can make it easier to meet the vegetarianâ&#x20AC;&#x2122;s calcium needs. Vitamin D, which helps with calcium absorption, is also important, and can be found in fortified breakfast cereals, soy or rice milk. Lacto-ovo and lactovegetarians who consume either eggs or dairy or both are likely to get enough of the B vitamins but the strict or total vegetarian needs to be more aware of the food sources of the Vitamin B2 (riboflavin) and Vitamin B12 (cobalamin) to avoid a deficiency. Good

sources of riboflavin include whole-grain breads, nuts, tofu, beans, peas, lentils, and bananas to name a few. Good sources of cobalamin include breakfast cereals, soymilk and certain nutritional yeasts. Some vegetarians may need to consider a Vitamin B12containing multivitamin to ensure adequate intake because a Vitamin B12 deficiency can cause irreversible neurological damage. Other possible dietary concerns of vegetarians that are being studied include inadequate intakes of zinc and iodine. Having a varied vegetarian diet is very important to ensure that all nutritional needs are met for good health. If you are a vegetarian and are unsure if your diet is meeting your nutritional needs, please contact a nutrition expert, a Registered Dietitian, for help with your training diet. You can find a Registered Dietitian in your area by going to the Association of Nutrition and Dietetics website at www.eatright.org and click on â&#x20AC;&#x153;find nutrition professional.â&#x20AC;?

Having a varied vegetarian diet is very important ...

Renew your MRTC membership at www.memphisrunners.com

By Joel Lyons, PT, OCS Camaraderie and escape

A quick internet search reveals a definition of camaraderie as “a mutual trust and friendship among people who spend a lot of time together.” Another version states “a spirit of friendly good-fellowship.” I believe that the running community, especially the Memphis-area running community, exhibits this characteristic especially well. I think I first realized this when I started running cross country in high school. It quickly became evident from my teammates and my coach that we needed to support each other if we were to do well. A single fast runner will never win a team championship running alone. As time went by, these guys became more than teammates. They became my best friends. I not only wanted them to do well because it would help our team finish well in a competition, I wanted them to do well for their own good. I wanted them to be successful at improving and happy that they had worked hard to achieve goals they had set for themselves. I wanted to see their exuberance in the hard-fought battles of competition. I knew I had a sense of accomplishment when I did well and I wanted my friends to feel that same way. When I first thought of going out for cross country I was not thrilled. It sounded boring and difficult. I’m not sure when I first heard of “The Loneliness of the Long-Distance Runner,” but when I did it was not a comforting thought. It is a short story by Alan Sillitoe published in 1959. Interestingly, the story is of a teenager who is sent to an institution for delinquent youths after stealing from a bakery. He turns to long-distance running as a method of emotional and

physical escape from his situation. Although I had never read the book, the title alone was enough to make me think that this running stuff couldn’t be fun. But just as that teenager found an escape, I came to realize that the longer I ran (in terms of actual miles and of months and years) I, too, had a degree of escape. I didn’t even realize it was happening until months or maybe years had passed. I found that when I ran I typically let my mind wander in all sorts of directions. I may have begun the run focusing on a problem or stressful situation, but my mind quickly turned to the world that I was experiencing first hand. I found that I especially enjoyed trails, parks and woods. I would see, hear and smell all types of things that the natural world had to offer. I may have been alone but there was nothing lonely about it. I would return from runs in different degrees of fatigue or exhaustion, but I would also feel refreshed, relieved and revived. The rest of my day almost always felt a little better. I consistently felt this way, and I know many of you have told me it’s been this way for you, too. What I didn’t really expect was that I could have the camaraderie experience and the escape experience at the same time. As I continued running over the years, I found more opportunities to run with my friends. Schedules matched up, or we adjusted our runs so that we could do them together more frequently. The more we did it the more we liked it. That “spirit of friendly good-fellowship” grew even stronger. At the same time, I found that I could “escape” in another way. I could bounce ideas, problems, or stressors off my friends. And they would do the same. Our friendships deepened and we often

... I wanted my friends to feel that same way.

would escape together. In Memphis, I am pleased to see, this phenomenon occurs in so many places. A race like the Tour d’Esprit, which is a 24-hour race is a perfect example. In this race there are solo runners and there are team competitions. The solo runners can run for as long as they are physically able in this 24-hour segment or they might run for a couple of hours one evening and come back the next day. Regardless, it’s hard not to appreciate their spirit and drive to put in so many miles. The endless cheering for these tough runners is heartening. And as for the team competition, runners are surrounded by their closest friends – for some, all night long. One of their teammates may be running while the others are around the campfire having dinner and telling stories. The camaraderie is hard to deny. The escape from everyday trials and tribulations is also hard to deny. The ultimate example has to be the St. Jude Memphis Marathon Weekend. Participants have been

preparing for months and months. They have trained together, supported each other, celebrated milestones together and raised funds for an amazing institution. Organizers have re-measured the course, reviewed their medical needs, gathered their volunteers and done about a thousand other preparations. The fellowship is a constant. Because of this event, those kids waving at the crowd on Shadyac Ave. might escape their worries, if even for a short while, but who knows? Perhaps the money raised by this event can lead to a cure for some of the many ailments they face. But it’s not just at races. Camaraderie is obvious at the group runs that Breakaway and Fleet Feet put on. It happens when MRTC or Start2Finish handle the logistics of a race. It happens when Los Locos, Thunder or Journeyman head out to one of their events. It happens when Kevin Leathers, Mark Higginbotham or Heather Price guides their athletes. It’s evident when Max Paquette, Mark Temme, Darrell Croft, Barbara Geater or Ashley Bradford share their expertise with our community. And I’ve got to say it’s a pretty special thing that we’ve got going on in this town. If you are fortunate enough to be able to convince a non-runner to take up our sport, I am certain you will make their world a little (if not a lot) brighter. And that would be a good thing.

Roadrunner deadlines for 2020

Jan.-Feb. 2020 - Dec. 10 If you have questions about advertising or article contributions, write to the editor: brentmanley@yahoo.com

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

The 901 Sole Sisters at the LeBonheur 5K Pumpkin Run on Oct. 19. From left, Michelle Bledsoe, Catherine Tankersley, Shirley Picou,Teresa Criollo, Heather Volner, Bobbie Perkins, Catherine Smith and Patricia Prather

Sole Sisters love running – and each other By Bobbie Perkins women as I had imagined. The coaches were so helpful and encouraging, and I could tell they believed in me more than I believed in myself. Julianne Tutko and Allison Cassatta stressed the importance of finding a running partner and even ran some homework runs with the beginners to help us. The next week during our group training, I found myself running next to a woman whose steps were exactly in sync with mine. Hmmm… I thought. This is someone I might be able to run with for homework runs because we have a compatible pace (did I say slow?). Shirley Picou and I became fast friends. I began running with Shirley and her friend LaShawn Hampton, and only a couple weeks later I met Catherine Tankersley, who was also doing her first year of WRWM. Cat was so warm and friendly she quickly became a welcome addition to our group, which we initially called “the fierce four.” The four of us ran together and felt a sense

“Go, 901 Sole Sisters!” The spectators were cheering for us as we crossed the finish line at the Smoky Mountain Half Marathon. They had noticed our matching shirts that read, “901 sole sisters…running through life together.” That pretty much sums up our group dynamic. We are running together, but we are also doing LIFE together. We have become friends who support, challenge and encourage one another. We have Memphis Runners Track Club, Breakaway training runs and Women Run/Walk Memphis to thank for our little running family. It all started with the beginner group of WRWM…. I showed up at the first WRWM training in July of 2017 nervous that I wouldn’t be able to keep up or even breathe. What was I thinking? I had never run, and I was starting at age 52? Surprisingly, I found the group fun and non-intimidating. There were women of all shapes and sizes- not just tall, slender, gazelle-legged 8

of accomplishment when we saw improvements in our pace and endurance. After the graduation 5K, Shirley, Cat and I continued running together. Shirley admits this was a pivotal decision for her. She shares, “I actually started WRWM in 2012. Every year after completing the graduation 5K, I would stop running and then start the program back at square one in the beginner group again because I didn’t continue training. I did this for five years! Then in 2017, finding a group of friends to share runs with made all the difference. Having companionship and accountability was definitely the turning point for me in my running journey. At the St Jude Expo that year, I noticed some shoelace charms that said ‘sole sisters’ inside of a heart. I bought one for each of my running buddies. And that is how the Sole Sisters began.” Teresa Criollo agrees, “I started WRWM in 2014 and exactly like Shirley, I repeated the beginner group every year because I did not continue training. In 2018 I met Michelle, who invited me to join her running group. I ran my first 10k that year. Meeting these ladies was a blessing because they pushed me to levels I was scared of and didn’t think I could ever achieve. It never would have crossed my mind that I could run 13.1 miles.” Cat Tankersley has had a transformation that would make anyone smile. She struggles with asthma, and during the very first graduation 5K, her lack of confidence prodded her to just quit running. When Cat was encouraged by beginner coach Allison Cassatta during the race, Cat replied, “I can’t do it.” Allison rallied her to continue the race and ran by her side until Cat got to the finish line. Cat immediately burst into tears. “I never thought I could do it,” she said. Now she runs half marathons and is often up ahead of the others, encouraging them to keep going. Michelle Bledsoe joined the Sole Sisters in the spring of 2018 after Cat and I met her at Coach Heather Price’s training sessions at Bartlett Rec Center. Michelle says, “What I love about our group is that it doesn’t matter that we are different paces and levels. Some of us do intervals. Some don’t. But we adjust to each other and still manage to make it all work. We have goofy fun and share friendships that go beyond running.” Patricia Prather and Heather Volner met at a group called “Run for God” at Advent Presbyterian Church. It is a 12-week Bible study that combines faith and endurance training and helps people through their first 5K. They also participated in WRWM trainings after that. The Sole Sisters all kept meeting Patricia at different events like races and Breakaway trainings.

Since our paths kept crossing, we knew she and Heather must have been destined to be Sole Sisters. Patricia is very disciplined with her training plans and keeps us laughing with hilarious statements that she doesn’t even realize are funny. Heather runs with the Sole Sisters but also runs with her husband, Don, who has even good naturedly joined the women on occasion and suffered through conversations about sports bras and fingernail polish. Catherine Smith, who Cat knew from church, joined us for one run and was also immediately drawn into our welcoming group. She says, “My Sole Sisters are more than people to run with. They have been so encouraging and push me past my comfort level. Fast or slow, we have good fellowship while running.” The Smoky Mountain half marathon was a “girl trip” that was a time of accomplished goals, laugher, bonding and lasting memories. Not all the Sole Sisters were able to go, but they were as excited as we were about our trip. We rented a beautiful cabin and spent time enjoying the relaxing scenery. We shared secrets like teenagers. We danced (it wasn’t pretty) and had the Bohemian Rhapsody sing-a-long in the car. We completed the two-course challenge – a 5K on Friday night and a half-marathon on Saturday, earning us the Black Bear Double medals. We didn’t even care about our race times. We stopped frequently along the course to take pictures. It was just too beautiful to not stop and take it in. We had fun meeting new people, and Patricia even helped an injured runner along the course. The trip reminded us that as much as we love running, it is the friendships that we share that make us keep going. Our little group has come a long way since its humble beginnings. We have progressed at different levels. We have accomplished more than we ever planned and have more goals on the horizon. Our group is not a closed group. We just have fun and because of that, we seem to attract more people along the way. Anyone is welcome to join us. We often split up into smaller groups during a run according to paces, but sometimes we just run together and compromise our preferences. Our paces range from 10-ish to 14-ish minutes per mile, so that suits a wide range of people. We really just want to encourage other runners to reach out to each other and make friends. Step out of your comfort zones and try to get to know people. Find someone at Breakaway training or ask a group if you can join them if your pace is compatible. Your chances for success as a runner greatly improve when you find a running buddy. Or two. Or three. Or four… . ■ 9

Running in the Windy City By Romadel Delasalas

SHE’S MY RUSHMORE

A brisk wind breezed among the Chicago skyscrapers on the chilly warmup run. Marathoners made their way to the Grant Park start line. My hotel was only few yards across the street. Careful logistical considerations were set once I received event acceptance in January. However, serious race training started immediately after a poor 2019 Boston Marathon. On Patriot’s Day 2019, I carried 10 extra pounds, leading to disappointing results. I knew changes needed to occur to the body, heart and mind. I took my 3:05 goal with determined ferocity. This cool windy Chicago day energized my redemption.

TEMPERING STEEL

Square One in the plan involved improving the core and losing weight. Weight loss proved easy without starving or anything faddish. I maintained disciplined eating through balance, timing and eating more. I ate more fruits, minimized fats and ate at times right after a run while the body was still burning calories. Never full or empty. Improving the core was as simple, no sit-ups. Timed front and side planks stabilized my core and back. Weekly yoga sessions supplemented my flexibility, meditation and strength training. A marathoner must run. I boosted my mileage from 70 miles per week in May to 80 miles a week in June. By July and August, my monthly mileage was 360 and 475 miles for the months. Each run accomplished something meaningful while quelling demons and doubts from within. Discipline on the road mattered most regardless of the hour, night or day. The 4 a.m. run became common place. My mind needed to say to itself, “We can do this all day.”

SHARPENING THE SWORD

Razor sharp blades cut the deepest. Luckily, I have one of the best edge-shapers in Memphis. Four years working together, Coach Kevin Leathers knew my weaknesses and strengths. In this cycle, he noticed a

The author with his mother at the Chicago 5K. 10

HOLY COW! IT’S SATURDAY

higher level of fitness and endurance. To sharpen the running prowess, emphasis needed to be placed on the long run and racing. The long run simulated consistent moderate speeds that kept me on my feet for an extended period, always on the move. My lungs had limited recovery time. I preplanned routes and stashed water and fuel along the way, so I’d never need to stop or take a break. At a point after the halfway, the pace would increase to a fast tempo. The evolutions took great patience and discipline from a tendency to go fast at the beginning. If played correctly, the runner should have a lot in the tank at the finish. Racing provides me the mental confidence to run with anyone. Many think a race is a matter of beating competitors. Truth be told, it’s about being with another person trying to get to the finish line just like you. I would even train with competitors who would turn out to be great friends such as my Tipton Country Running Friends. I was learning not to be afraid of other runners because they are running their own race. I completed nine races after the Boston Marathon, placing well. I faced down my internal demons by facing competitors and friends. Chicago awaited.

My parents attempted the 2017 Boston 5K. My Mom PR’d (43 minutes) while my father blew out his knee on the first mile, requiring me to carry him 2.5 miles to the finish. This year, only my Mom and I took on the Chicago course. Despite the wind and cold, I remained positive telling my Mother, “It’s going to be okay. It’s not too cold. You are going to be great.” She was rolling along in beautiful form throughout the entire race despite minor knee discomfort. Before she knew it, she found herself at Mile 3 running to the finish with a PR of 42 minutes! We celebrated with a nice brunch at the hotel. Taking my coach’s advice, I stayed off my feet for the entire day to watch college football or sleep. I would get up only into the evening to celebrate Catholic Mass. Tucked between tall buildings, St. Peter’s Catholic Church rests in the middle of the Chicago Downtown Loop. My Mother, ever the churchgoer, settled us at the second row. At the end of Mass, the priest asked all marathon participants to the altar for a blessing. He was surprised to see over 75 runners join him. Leaving the church, I noticed Father speaking to a man (Mitchell Garner of Michigan) wearing a Bank of America Official’s badge and a Road Runners Club of America (RRCA) sweater. I introduced myself and told the man I was a registered coach of that organization. He shook my hand, telling me he was the National RRCA president. I mentioned that I certified to give back and volunteer coach. Moved, he pullout a cloth from his briefcase. It was an Olympic flag signed by many Olympians including the Great Captain Billy Mills, USMC (Gold Medalist 10,000m Tokyo-1964). As we left each other, Mr. Garner imparted words of wisdom from Capt. Mills to help inspire me for the marathon. “Your life is a gift from the Creator. Your gift back to the Creator is what you do with your life.”

... the runner should have a lot in the tank at the finish.

CHI-TOWN ARRIVAL

My Mother, Ninang (Filipina Godmother), Grace (wife) and I scheduled our flight arriving early Friday morning to avoid the crowds. Organizers automated the entire check in. When I arrived at the first checkpoint, an attendant scanned my packet pickup barcode sending an instantaneous notification to my pickup location. When I arrived at the pickup location, two fellows greeted me, “Mr. Delasalas, Your Packet is ready. Pleases review.” Talk about high speed. I didn’t dilly-dally with too many Expo sponsors. I sought out to speak with my coach at the St. Jude booth talk about the game plan. He asked what I envisioned. My entire plan relied on staying behind a pacer and following them to the end. Coach Kevin responded, “That may work, however, you have to depend on yourself if things go awry.” He referred to my 2018 New York City Marathon where crowds swept me away from the pacers and I panicked then blew up my pace. “If you must, make sure to mark time on each of the mile clocks and remember what time you started. Then go ‘old school’ and calculate your pace. Be engaged in the moment and THINK.”

RACE DAY

Following a great slumber, I woke fresh at 4 a.m. as if it was a normal workout day. I grabbed a granola bar, took a brisk two-mile run, and returned to dress into my race kit. I headed to Grant Park at 7 a.m. I was in Red Wave, Corral B. The wave gate would close at 11

7:20. Once I figured out the lay of the venue, it was already 7:15, my gate would close in five minutes and I still had my check-in bag! I quickly checked in my bag. Now, I had less than one minute to the gate. Apparently, ten other runners failed to monitor time like me. We sprinted to the gate with only 10 seconds to spare. Still sprinting, we funneled fast like X-Wing Fighters though the Death Star corridors leading to our corrals. Once in the corrals, I looked for the pacers. As I had feared, the pacers were at the very front of the

“Then at the third hour, put the hammer down.”

corral and I was at the very back. Shades of NYC Marathon were repeating. However, instead of concern, I drew upon Coach Kevin’s advice and game plan. The strategy involved staying close to goal time (7:03s) for two hours. Then at the third hour, put the hammer down. With a prayer, I crossed the start with glance at the clock, which read 7:35a.m. My start was only 5 minutes behind the running clock. My forearm listed each mile mark time.

GO TIME

The start itself was magical. Corral B was only a few yards from the head of a gigantic line. After crossing the line, runners sped to their pace through a dark, quiet tunnel heading to a light. When we moved into the sun, the intensity of cheers increased with people lining the sidewalks. Pockets of dead-spots isolated runners at Boston and New York. Not Chicago. Spectators lifted every marathoner to the very end. My race started slow and I found myself losing time, two to five seconds per mile. However, I didn’t feel the need to tense. In fact, my circumstantial running partner amused me. It was a Japanese man dressed in a Minnie Mouse outfit (skirt and all). The crowd would yell out cheers for “MINNIE”! I chuckled and gestured to the running Minnie. In those moments, I resolved to not take the moment too seriously and just enjoy the run. Unfortunately, Minnie didn’t run fast enough. By the 13.1 mile mark, I was 1.5 minutes behind schedule, but I didn’t panic. I kept telling myself, “You are fine, relax, your time will come.” As luck would have it, Coach Kevin happened to be at the half-way point,

The author celebrates a personal best as he crosses the finish line in the Chicago Marathon. (Photo by MarathonFoto) rooting me on. His presence boosted my morale. At mile 17, I threw aside two hours of patience and unleashed seven months of focused energy. Recalling Jack London’s ‘Credo’ to fit the moment – “Run Like a brilliant blaze, a superb meteor, every atom of me in magnificent glow. Runners and Spectators alike will know YOU ran this Day!” I would become burnt ash or lightning flash at the finish. I took inventory of any pains. Feeling none, I flipped the switch. “Nine miles to make something special.”

THE PUSH

I felt my speed increase to sub 7s. I ran hard the next mile and my watch confirmed my feeling. Now 12

rolling under 6:50s, I kept the pace going into 20 miles. My mind fully engaged, my body ran like a finely tuned sports car, and I passed bundles of runners. I was flying fast, relaxed and awake in the moment. Mile 23 and I’m going for it. I know I have less than 25 minutes left of this race. No sign of leg cramp, stomach pain, chest cave or light-headedness. No signs of anything that hindered me in past marathons. My system in full operational and ready for MAXIMUM EFFORT! I flew through Chinatown and gave a quick nod-bow to a temple. I hit Southside and slapped hands with guy holding a Boom Box. I cruised through a school zone speed indicator reading 9 MPH. I crossed the bridge headed back into the Chicago Loop. This race was close to over.

euphoria grew. Full sprint to the finish, I crossed the line with both fists clenched in my personal victory and let out a war cry – the kind the Marines taught me at Officer Candidate School that comes from Chest, Heart and SOUL! I didn’t beat a person. I beat internal limitations. I Out-Ran Myself Today. Sashaying in happiness back to the hotel, I noticed I defeated my pre-race soundtrack of 46 Tracks making it to only 45 songs. I reached the front of the hotel and my jubilant family celebrated with me. My mom gave me a balloon just as she did when I won a 50-yard dash in Catholic Youth Sports as an 8-year-old. It was cool then, and darned if it wasn’t cool today. I knew I did something very special. Initial online results read, 3:03:22 (six-minute personal record). I reflected on another quote from Capt. Mills: “The ultimate is not to win, but to reach within the depths of your capabilities and to compete against yourself to the greatest extent possible. When you do that, you have dignity. You have the pride. You can walk about with character and pride no matter in what place you happen to finish.”

... I kept the pace going into 20 miles.

THE FINISH - FLY THE ‘W’

Leave nothing on the table! Bet everything on you! Back onto Michigan Avenue toward Grant Park, I knew I had made up the time and more to meet my 3:05 goal. With every step, the At the 2019 Chicago Marathon expo, the author poses with RRCA President Mitchell Garner, holding an Olympic Games flag autographed by numerous Olympic athletes. (Photo by Grace Delasalas)

MRTC is proud to be a member of the American Trail Running Association. 13

Running in the Middle of the Pack By Robert “the Lone Runner” Rayder

Heaven goes by favor. If it went by merit, You would stay and your dog would go in. — Mark Twain Let me start with an apology. Your Human language is not so easy for me. Much is lost in translation, despite the best efforts of my very capable interpreter. Humans use an endless variety of sound combinations with a few simple body motions and gestures to convey meaning. While I might follow for a syllable or two, after that everything you say sounds like endless barking. I still can get a little meaning from your tone and inflections, but its tedious work and I get bogged down easily. Trying to interpret the human language is exhausting. In our dog language, we use all our senses to covey meaning far more efficiently. A raised eye, a gentle whine, the touch of a paw, the position of the hair on the back of the neck, and the wag of a tail all convey messages in an instant. The meanings are clear and unambiguous. Our language carries both information and emotion without the slightest effort. There is no duplicity, no misunderstandings. You humans make things far too complicated. Even your names are needlessly difficult. Take my interpreter’s name. In Dog it’s “massive, older man who thinks he’s top dog.” There is no doubt who I mean. In human it’s “Rob” or “Robert” depending on who he is talking to. It might change to “Dad” or “Honey” at random and without warning. I get tired even thinking about it. Well, enough about all that. I suppose some introductions are in order. My name is “running canine female feared by all squirrels,” but my human name is Mia (pronounced “My-ahh.”) That name was given to me by “lanky, red-haired, swift-running young guy” known to the humans as Christopher or Chris. The rest of my human pack consists of “young woman who, for

some unfathomable reason, is attracted to cats” known to you humans as Rebecca or Becca, “amazingly strong young woman who refuses to run” also known as Jennifer or Jenn, and, lastly, “mature woman who is the actual top dog” also dubbed Christina or Mom. I joined this colorful group, known as the Rayder pack, after spending several months behind bars. For some reason, I was locked up in a cage along with a large number of other canines while different groups of humans wandered by and played with us. My term was served at “The Humane Society,” but things weren’t nearly as bad as that name would lead you to believe. I was fed, bathed and well attended to. I was even allowed to run around outside at least once a day, and there were some really nice people who talked to me and petted me pretty regularly. It really wasn’t all that bad. Still, it’s not that great living in a cage, no matter how nice a place it’s in. I am unsure of the reason I was locked up, but a lot of what happened when I was a puppy is a blur, so who knows. I probably took down one too many squirrels or something. I can’t read human writing but the sign on my cage read, “Border Collie-Lab Mix,” whatever that means. It must be a particularly heinous crime. I spent whole months of my late puppyhood staring out of that steel cage. Then came the day that Rebecca and Mom strolled into my life. They told the attendant on duty that they were looking for a dog who could run with their pack member Chris. They were not interested in puppies, but were looking for a young, smart, active dog who was friendly and loved to run. I immediately knew they were talking about me, and I tried my very best to get their attention. It was a harder job than you might imagine. There are so many other great dogs, all of whom would love to have a chance to be with a new family. Mom actually passed me by the first time, and my heart sank. Fortunately, Rebecca must have recognized me

"Even your names are needlessly difficult."

because she had me out of my cage nearly as soon as she saw me, and we started to play. I knew that these were the people for me. Thus, my days of captivity came to an end, and a new life with my new pack began. It was here that I first met Chris and Dad. Chris is a young traveler, and he has to frequently go away to a place called “college.” That meant I spent a lot of my time with Mom and Dad. Therefore, it was Dad instead of Chris who first introduced me to serious running. Dad is not a fast runner. There is no way he could ever catch a squirrel, for instance. He can, however, run a very long way, and he would often disappear for long stretches at a time decked out in his funny looking running uniform before eventually coming home all wet and tasting strongly of salt. Of course, I would have to lick all that salt off his face. A good dog has to take care of her human packmates. Did you know that people are not all that good at licking? Pretty amazing, huh? Their tongues are really short, and they are not all that flexible. It’s a good thing I’m there to help out! One day, Dad brought home my running uniform, a red vest that hooks to a leash. I’ve noticed that humans often attach themselves to their dog packmates in this fashion, presumably because they are afraid of getting lost and often need their dog companions to guide them home. I tentatively adorned my new gear for the first time when I noticed that the leash was perfectly placed for me to play a quick game of tug-o-war. I had no idea that Dad wanted me to go running instead. After a while, however, we both started to figure things out. At first, the running was hard. After all, I had spent all that time in my private cage where I had scant opportunity for any type of a sustained exercise program, especially one where I was awkwardly strapped to a human. But Dad persisted day after day, and soon my mileage really started to mount. It helped that the weather was nearly perfect in those early days, cool and wet.

an impatient coach, and he would coax me along after much too short a time at these blessed oases. He had this insatiable need to keep on running. Eventually, I figured out why. There are tons of prey animals along our usual running route. Obviously, Dad is out there hunting! At first, I thought we were going to catch and kill the prey, but Dad is much too slow and awkward for that. Maybe he’s just too old. I bet he was quite fierce as a young human, but those days are now past. There is no telling how old he really is. He is at least twelve years old judging from his copious grey hairs. Maybe even older. Human ages are hard to read for dogs. All we effectively do during our hunts is to chase the various animals we meet along our daily path, and Dad isn’t even very good at that. He refuses to alter his course or even slow down when prey is around. He definitely knows nothing about being stealthy, and he pulls me back just as I am closing in on the few promising targets we have. We haven’t caught a single thing on any hunt we’ve ever been on together. We enjoy just hanging out together and occasionally we scare the heck out of some critters. I think Dad just enjoys reliving the good old days. I’m glad to help him recapture a little of that lost glory, even if it means I eat dried out dog food instead of fresh squirrel. That’s not to say that there aren’t a few adventures along the way. For example, there are giant demon- like creatures that appear in people’s yards each year just as the temperatures start to drop following the conclusion of a long, hot summer. Dad calls these abominations “Holiday Blow Up Yard Decorations” and they change from sinister smiling pumpkins to oversized pterodactyls (which dad insists are Turkeys … but I know better), then, finally, to giant squirrels with antlers that pull a massive, white bearded man dressed in a blood red suit. The humans pay no attention to these sinister visitors. Often, they wander dangerously close to inevitable doom, seemingly totally unaware of the obvious danger they place themselves in. It’s a good thing I’m there to bark and growl at these evil incantations whenever we encounter them on our runs. The evil creatures are frozen with fear whenever I approach. They dare not move a single muscle. My

My black fur served as a natural insulator against the cold, and there were tons of puddles to stop and take a quick, satisfying drink. There were also some really nice muddy spots to luxuriously sink my sore paws into. But Dad is

reputation obviously precedes me. This has been my running relationship with the humans. Dad and Chris keep coaching me along the long miles, and I serve as hunter and protector. It seemed like a relationship everyone was happy with. But one day something changed. The whole pack (except Jennifer, who never runs and spends most of her time away anyway) gathered together and put on their various running uniforms. This is not entirely unusual. The humans obviously have “human only” running events and often cruelly leave me at home while running with just other humans. I’ve witnessed these events as a spectator whenever Mom decided not to run and allowed me to tag along. She is a good top dog like that. In these mysterious events, the humans gather in a massive bunch then all start running simultaneously as fast as they can across some kind of path that only they can sense. They all know where to stop as well, often in exactly the same place where they started. How they know what to do and where to go is beyond me, especially without canines to guide them. They never seem to catch any prey either, even the young and healthy humans who should be quite capable of capturing at least some sort of animal. What’s the point? Still, the running part does look like fun and I always strain at my leash to let Mom know I want to go with them too! She stubbornly refuses to release me, even though I am quite sure I could help all those humans actually catch something. On this particular day, however, the humans helped suit me up to run while they all suited up too. This had never happened before. Could it be that I was to be included in the mysterious human running ritual after all this time? I was hopeful but cautious. We arrived at the gathering area and Dad held tightly onto my leash as he mixed in with the other humans all dressed in their own unique running uniforms. He was obviously nervous about something, but I was there to protect him, and I did my best to act strong and make him feel safe. Nothing would bother him while I was around, not even if there was to be a yard demon around every corner. Turns out I need not have worried. The pack of humans started running right on cue and I was running right there with them, surrounded on all sides by humans on the move. They were of all types and ages. Males and females, young and old, fast and slow. They were all there. I wanted to greet each and every one of them and send them off with a dog’s traditional lick for good luck, but Dad held me close at bay, obviously too

nervous about whatever was bothering him to let me stray far from his side. While I thought it was rude for us not to properly greet each of our running companions and welcome them to our pack, the humans really didn’t seem to mind. They were focused on getting to wherever they were going in such a hurry that no one seemed to be standing on such social niceties. Still, it was odd that not one person among them was running in the most direct path from one point to the next. There were several places that we could have cut off huge swaths of distance by running straight instead of turning this way then that. But all the humans ran across the same inefficient path, obviously locked in behind the leader. I guess the humans were showing deference to the swiftest among them by following his or her path exactly, even if it didn’t make much logical sense. Honestly, it was kind of cute, like some massive pack of puppies obediently following their mother. We ran for miles with Dad and me tethered together. Although the scenery was unfamiliar, there was really nothing too scary out there. As the crowds thinned, and Dad was noticeably relaxing and giving me more and more leash to work with. That helped pass the time much more comfortably, and I was even allowed to get in a few sniffs at some choice trees and signposts scattered along the way. This was much like Dad’s and my familiar cadence during our hunts, and all seemed right with the world. Then something strange happened. A huge pack of humans were gathered together with loud music blaring. They were yelling and screaming in obvious celebration, but of what I was not really sure. Never one to miss out on a good celebration, I wanted to join them right away, but Dad kept pulling me along. The running humans were headed right toward the crowd, which inexplicably gathered on either side of the street, leaving a clear path for us in between. Ahead was the largest digital alarm clock I have ever seen, with its giant red glowing numbers changing every second or so. I was glad that the alarm didn’t go off while we were in the area. I can only imagine what that would kind of racket that thing could have made. A large banner was strung across the street that read “Finish”, whatever that means in human. It must have meant something special to the runners though, as many sprinted toward it at full throttle, while others started to celebrate or throw their hands up in the air. Once the runners passed the banner, however, all running stopped abruptly. Some humans went to the sidewalks and sat down right then and there (an unusual human behavior in my experience.) Others hugged 17

each other and laughed or otherwise showed signs of tremendous joy. A few were clearly disappointed (obviously – they hadn’t caught a single thing) and some others just went right through the crowd and disappeared without a word. The whole scene was a cacophony of sounds and emotions. Honestly it was a bit overwhelming. My confusion was quickly forgotten, however, as some human children spotted me and came over to exchange greetings. They hugged me as I showered them with kisses. Then some adult humans came over to pet me and offered me a little food as they talked with Dad in the way humans tend to do with one another. Chris also found us among the crowd. He finished his hunt long before, of course, and most likely had taken down all the good prey before we could get there. Dad and I (as usual) caught nothing. This didn’t bother Dad in the slightest. He smiled and laughed and seemed pleased with himself. Eventually we made our way back up the mysterious running path to find our other two pack members, Mom and Rebecca, making their way toward the oversized alarm clock. They both seemed glad to see us as we ran beside them for a little way before peeling off just before the “stop running” banner. To sum the experience up, I have to say that I

am no closer to understanding what the humans are doing during these events than I was beforehand. However, the sheer joy I saw among the them at the “Finish” banner reminded me of a puppy who learned to bark for the first time. For the most part, the people there were proud of what they had done, and the other humans around them were happy for them. It’s hard not to get caught up in that wave of wondrous emotions. It seems to me that these running events have something to do with overcoming adversity and taking pride in doing something other people can’t or won’t do. It’s something magical to behold, and even more magical to be part of. I would love to run one again and again, even if I, or others, don’t fully understand why. Those who would ridicule such a thing from afar haven’t actually been there to see these things happen. They haven’t felt the joy, watched the tears or heard the countless stories. Every person (or dog) who was there, no matter if they were a runner or a spectator, felt something change within themselves, and their world grew just a little bit wider, and their spirit was made just a little bit richer. My only suggestion to future event organizers is to insure there are enough slow squirrels to go around. My humans desperately need the practice catching them, and a dog can only do so much on her own!

Shave minutes off your Marathon with the Kettlebell Swing:

How to Swing and Why You Should Bother By Nikki R.Veit

shouldn’t negatively impact your back, only make it stronger; when done regularly, the swing will develop your glutes, hamstrings, abs and cardio endurance in ways you didn’t know a single exercise could do. Yet there’s still so much mystery about WTF a Kettlebell swing is (hint: it’s not a squat) and why you should care. Let’s break it down:

StrongFirst certified Kettlebell instructor With its ergonomic design, the Kettlebell is a strength builder, a fat burner, a total body workout and an ab sculptor in one piece of equipment. Despite this power, the Kettlebell is often underutilized in the weight room because most folks have yet to realize the bell’s full potential. In this article I break down the Big Kahuna of all Kettlebell movements: the Kettlebell swing. WHAT it is, HOW to do it and WHY you should care (ahem, want to burn fat and get strong at the same time?). Continue reading for a step-by-step guide to perfecting the swing!

WHAT the Swing Is … ( and is not)

It is a hip hinge, not a squat. The swing is a hipdominant movement, exactly like the deadlift but with explosive power as the hips drive forward into lockout. Most folks try to “squat” their swings when first learning the movement. This robs the movement of its explosive nature and puts far too much tension on the low back as it attempts to make up for the driving force. When practicing your hike, do not let your knees bend forward past mid-foot. Send the butt back, maintain a neutral spine and feel your hamstrings get taut – now you’re hinging. It is a vertical plank. Stand tall at the top of each swing by squeezing your glutes and compressing your abs as though you’re in a standing plank. Do a mental body scan from the crown of your head to your feet: ensure your shoulders are packed down, abs compressed, hips locked out with glutes engaged, quads are flexed and pulling up your kneecaps, and feet are driving into the ground. It is a ballistic movement. The swing is characterized by its explosive movement – it is the closest you get to jumping without letting your

To many, the swing is a daunting, rather absurdlooking movement that makes the faces of onlookers scrunch up, but to most, the swing is an integral part of their fitness program and the key to ultimate fitness. In my short 4 years of training clients and designing classes I have taught the Kettlebell swing to over 500 folks, and we have always found a reason to implement the movement in each of their unique programs. Dan John, a leader in the fitness industry, put it best when he described the swing as “a simple, effective training tool that addresses so many issues.” When we age, everything starts to sag – namely our butts. Want a quick remedy to that? Swing a Kettlebell. Want to improve your mile pace and shave minutes off your marathon time? Swing a Kettlebell. Want to lose inches off your waist and tighten everything up from the chest down? Swing a Kettlebell. An exercise that can revolutionize a runner’s experience is being tossed to the wayside because of inexperience and fear of injury, namely in one’s back. When done properly, the Kettlebell swing 20

feet leave the ground. Unlike the deadlift, which can be a grind with the appropriate load, the swing is meant to feel fast, crisp and staccato. Think “chop and POP” as your hips hinge back (chop) and drive forward with force (pop). Of course, there is a genuine risk of injury when you blindly attempt the swing without proper coaching and observance – but such is the same for any ballistic movement you find online these days. To get you swinging safely and ASAP, I’ve made it a point to break down each moment in the Kettlebell swing.

HOW to Swing in 8 Steps:

1. Start with the bell on the ground, 1 foot in front of you. This is precisely where the bell should rest before and after your set of swings.

The author, at left, demonstrates how to use the kettlebell

Thanks to Sprouts for supporting the 2019 Road Race Series and the 2020 Winter Off-Road Series.

2. Hinge your hips back, fold forward and grab the handle. Maintain a neutral spine (flat back with chin down), tilt the bell towards you, pack your shoulders down (anti-shrug) and tighten your lats!

The Kettlebell swing is a foundational strength building, fat burning and cardiovascular exercise that I use with all of my clients. Simply put: I do not write a program without including it. Let’s get you started with a quick ’n’ dirty swing workout:

3. Hike the bell high between your legs as though you were hiking a football. You are literally pulling the Kettlebell back and up towards your groin – this part of the swing is also referred to as your “back swing.” My favorite Dan John cue for the back swing: “aim for your zipper, but be glad you missed it.”

10 swings 5 push ups 15 swings 4 push ups 3 push ups 25 swings

4. Thrust your hips forward into lockout, sending the bell forward as you do so. To get into a lockout position, think “tall plank.” Squeeze your glutes, brace your abs and stand tall. 5. Fully extend your arms and allow the bell to float for a millisecond at chest-height. This is the peak of your swing. Even though your hands are holding onto the bell and your arms are extending forward, the swing is NOT an upper-body movement. Do not let your shoulders lift the bell any higher than your chest.

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6. *Play chicken with the bell* WAIT for the bell to start descending and guide it back toward your groin using your arms. This particular moment takes a LOT of practice – learn to be patient at the peak of the swing and allow the Kettlebell to naturally drop before you pull it toward your groin.

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7. Hinge at the hips again! At the precise moment your arms make contact with your torso, hinge your hips back and receive the bell below your groin. As this is a hip-driven movement, the closer we’re able to keep the bell to our groin, the more power we can use for the swing. *Gentlemen: be careful, as y’all have more reason to be cautious at this point in the swing* 8. Return to step 4 and Lather, Rinse, Repeat or more accurately: Hinge, Thrust, Repeat!

Complete 5 total rounds resting 60-90s between rounds (350 swings, 60 push ups, 20-30 minutes of work) The author is an ACE certified personal trainer.

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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) ##

Happy Reading with Happy Skywalker RRCA Running Coach

The Running Dream By Wendelin Van Draanen

friends, schools, or unrequited(?) crushes. The teenage experience is in full bloom here, like in this quote from our heroine, Jessica:

Reviewed by Happy Skywalker

“It’s disturbing how fast weeds take root in my garden of worthiness. They’re so hard to pull. And grow back so easily.”

“That’s the funny thing about running. The deceptive thing about it. It may seem mindless, but it’s really mental. If the mind’s not strong, the body acts weak, even if it’s not.” – Wendelin Van Draanen, The Running Dream

You will love this book if: You are a young adult or teen who runs. Or you’re an adult runner looking for an easy read to enjoy, especially if you have a disability or know someone who does. You won’t love this book if: You like your reading to be more useful than pleasurable. This is a pleasureread about friendship, resilience and loving to run.

About the Book In The Running Dream, Jessica wakes up in the hospital with one fewer legs than she started with. Her running aspirations are suddenly dashed and replaced with goals like getting to the restroom alone and learning to walk again. But she still wants to run, and dreams of it vividly.

About the Author As I read this book, I felt so sure that the author must have lost a leg as a high school athlete, I might have placed a bet on it. That appears not to be the case, so I assume it’s her writing experience that made this story so real. Wendy Van Draanen has written over 30 young adult novels, generally not about running. Many of her books have won awards or been made into movies, including Flipped and Shredderman Rules.

As she returns to school in a wheelchair, Jessica has to learn both the math she missed out on and how to live this new life. Luckily, a classmate with cerebral palsy is very helpful in both areas.

Available in paperback, audiobook, and ebook formats.

This young adult novel won the Schneider Family Book Award, which honors books that highlight the disability experience for young audiences. While intersecting with disability, the story is highly relatable and relevant to able-bodied readers who have families,

Renew your MRTC membership at www.memphisrunners.com 23

MARATHON RESULTS FOR MEMPHIS-AREA RUNNERS Compiled by Millie Jackson

St. George Marathon St. George, UT October 5, 2019 Layne E Pace Judsonia, AR Tish K Pace Judsonia, AR Brad K Jones Germantown, TN Clarissa S Turner Memphis, TN Roger Markham Collierville, TN Susan Markham Collierville, TN Freedom’s Run Shepherdstown, WV October 5, 2019 Julie Landrum Nesbit, MS

Wineglass Marathon Corning, NY October 6, 2019 Randall Hines Jackson, MS Julie Landrum Nesbit, MS

3:50:51 3:45:00 4:59:34 4:11:21 4:01:43 4:31:31

4:52:47

3:43:14 5:01:25

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: brentmanley@yahoo.com or 901-246-6477. This is your publication. Be an active part of it. Brent Manley, Editor 24

Twin Cities Marathon Minneapolis/St.Paul, MN October 6, 2019 Steven Swanberg Memphis, TN

3:39:40

Mo’ Cowbell Marathon St. Charles, MO October 6, 2019 George Hernandez Germantown, TN Tara Walter Collierville, TN

5:05:01 6:43:56

Diana Wu

Maine Marathon Portland, ME October 6, 2019 Memphis, TN

3:39:26

Hartford Marathon Hartford, CT October 12, 2019 Tom Bandler Collierville, TN Sara Estabrook Collierville, TN

4:17:52 5:06:06

Long Beach Marathon Long Beach, CA October 13, 2019 Robert Rayder Collierville, TN

5:29:44

Chicago Marathon Chicago, IL October 13, 2019 Romadel Delasalas Drummonds, TN Chase Crumpton Memphis, TN Zhong Ouyang Collierville, TN Jeffrey Baskin Lakeland, TN Sarah Scott Cordova, TN Megan Dillon Memphis, TN Kristen Griffith Memphis, TN Kevin Lynch Collierville, TN Nopparat Umar Memphis, TN Kristin Hutchinson Germantown, TN Angela Brunson Collierville, TN Sufiyan Chaudhry Germantown, TN Edd Peyton Southaven, MS Chris Mullins Memphis, TN Brandon Josephsen Collierville, TN Sophie Davidoff Germantown, TN John Pyrdam Memphis, TN Edwin Owen Olive Branch, MS Muhammad Raza Germantown, TN Stephanie Crumpton Memphis, TN Alejandra Gallegos Cordova, TN Craig Smither Collierville, TN Judy Thomas Germantown, TN

3:03:22 3:20:55 3:23:25 3:24:35 3:45:04 3:48:14 3:51:21 4:04:17 4:08:45 4:09:30 4:14:34 4:20:25 4:21:39 4:27:58 4:28:51 4:31:45 4:33:17 4:37:29 4:39:41 4:45:10 4:46:13 4:50:54 4:56:28

Brent Hogancamp Mandy Noble Mario Alfonso Sara Cavitt Chip Ernst Natalie Boucher Freddie Milton Shahnila Raza Anne Forbus Gretchen Deatherage Gretchen Smith Terri Lamberth Danielle Nickum Molly Pickering Jackie Pennel Virginia Hines

Memphis, TN Memphis, TN Southaven, MS Memphis, TN Collierville, TN Collierville, TN Memphis, TN Germantown, TN Cordova, TN Cordova, TN Bartlett, TN Collierville, TN Cordova, TN Memphis, TN Cordova, TN Cordova, TN

4:58:46 4:58:53 4:59:47 5:00:18 5:06:07 5:19:07 5:41:53 5:43:19 5:52:40 5:52:41 5:55:19 5:59:47 6:11:59 6:16:57 6:40:27 7:55:20

Mount Desert Island Marathon Bar Harbor, ME October 20, 2019 Tom Bandler Collierville, TN

4:25:59

Detroit International Marathon Detroit, MI October 20, 2019 Lisa Hill Arlington, TN Katrin Hartwig Arlington, TN Susan Stout Olive Branch, MS

3:50:09 5:25:25 7:11:02

Des Moines Marathon Des Moines, IA October 20, 2019 Julie Landrum Nesbit, MS

5:46:02

Peak to Creek Marathon Morganton, NC October 26, 2019 Jordan Norton Memphis, TN Rachel Mason Collierville, TN Brian Crowder Nesbit, MS Miles Mason Collierville, TN

2:58:47 3:21:58 3:51:10 4:41:02

Marine Corps Marathon Washington, DC October 27, 2019 Lisa Hill Arlington, TN John Pender Memphis, TN Catherine Meadows Memphis, TN Rebecca Duncan Cordova, TN

4:30:14 5:01:14 5:21:40 6:22:13

Midsouth Marathon Wynne, AR November 2, 2019 Dennis Prewitt Arlington, TN

4:29:04 25

New York City Marathon New York City November 3, 2019 Katharine Calandruccio Memphis, TN Dana Horgen Memphis, TN Nathan Berry Memphis, TN Kristen Leone Memphis, TN Kirsten Scheel Memphis, TN Warren McWhirter Memphis, TN Jen Clarke Memphis, TN Jonathan Plucker Germantown, TN John Hall Memphis, TN Amy Mrva Germantown, TN Troy Tabor Collierville, TN Amber Fournier Memphis, TN Clark Louis Tecson Memphis, TN Robert Perry Oxford, MS Elizabeth Wilson Memphis, TN Shailesh Satpute Germantown, TN Benjamin Mrva Germantown, TN Aj Parron Memphis, TN James Apple Memphis, TN Jason Brewer Memphis, TN Kelley Hikade Memphis, TN Matthew Hikade Memphis, TN Edd Peyton Southhaven, MS Natalie Brashear Memphis, TN Justin Houser Memphis, TN Murray Collum Pontotoc, MS Candace Sanders Memphis, TN Anna Brown Memphis, TN Angela Brunson Collierville, TN Jennifer Hassler Collierville, TN Torvia Young Memphis, TN Megan Denton Clarksdale, MS Tad Carroll Collierville, TN Elizabeth Kelly Arlington, TN Vernon Rayford Belden, MS Carri Hutchens Holly Springs, MS Shahnila Raza Germantown, TN Bryan Montgomery Memphis, TN Rebecca Yong Memphis, TN Melanie Radich Memphis, TN Johnoson Crutchfield Tupelo, MS

3:11:10 3:11:42 3:13:11 3:29:16 3:42:06 3:49:14 3:51:52 3:59:51 4:02:33 4:13:36 4:23:05 4:23:45 4:25:34 4:28:04 4:29:55 4:30:23 4:34:36 4:39:51 4:40:45 4:43:34 4:43:36 4:43:36 4:49:57 4:52:21 4:54:06 4:55:05 4:55:59 5:03:19 5:09:37 5:10:55 5:11:17 5:22:09 5:52:16 6:06:33 6:07:21 6:07:30 6:12:24 6:32:33 6:47:02 7:58:01 7:59:57

BG26.2 Marathon Bowling Green, KY November 3, 2019 George Hernandez Germantown, TN Mike Samuelson Lakeland, TN

4:53:06 4:53:39

Members of the Concord Academy run club.

Concord Academy Chilly Chili 5K

By Amy Spencer

5K. Novotny was a devoted board member who was tragically killed in September 2014. Each year, the students make the awards for the runners and plaques for the sponsors. It is a fun activity and great way to display their artistic talent! In 2015, a running club was started to help the students get ready for the 5K. This was a great way to help promote a healthier lifestyle for the students. The club continues today, and the students have the option to walk or run. 100% participation is required for students and staff for this event. The students receive service hours for the phone-a-thon and the race. There is a team competition among families, which helps promote sportsmanship among the students. Even the alumni look forward to coming back for the race year after year. The race began at Concord Academy, located at 4942 Walnut Grove Road. Signups are $30.00 until October 31st and $35.00 from November 1st until the date of the race. If you would like to support the students of Concord consider joining us for future races, including a stroller and pet-friendly run or walk (pets must be on leashes. At the November event, we had live music by Evening Shade and chili from Firehouse Subs. For more information, visit www.concord-academy.org.

On Nov. 23, Concord Academy, a school for students with a variety of learning differences, hosted the 6th Annual Ken Novotny Memorial Chilly Chili 5K and 1-Mile Family Fun Run. The race began in 2010 as the Chilly Chili Walk-A-Thon, for Concord students to participate and raise money for the school. The race is now a community-wide effort that helps the students learn about a healthy lifestyle, social skills, sportsmanship and much more! In 2010, a group of parents decided to start a school fundraiser, where the students could learn important life skills, while raising money for their school. During the preparation for the event, the students became involved by calling family and friends and asking them to sponsor them to walk in the walk-athon. It quickly became apparent to the parents that their students needed help with phone skills, such as volume control, voice speed and leaving a message. The phone-a-thon helps with all these skills. Even though the students were nervous to call and ask for donations, once they started raising money, they enjoyed it! In 2014, the event was opened to the public and changed to a 5K and 1-mile fun run. It was also renamed to the Ken Novotny Memorial Chilly Chili 27

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 morning

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: Miles Durfey 901-387-7475

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

28 REL-TN-P91348 RoadRunners.indd 1

6/9/09 2:06:05 PM

Wednesday morning

Thursday afternoon

Wednesday afternoon

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!

Run: Fleet Feet Run: Southaven Striders Time: 6 p.m. Time: 6 a.m. Fleet Feet hosts individualized Place: Central Park in Southaven speedwork sessions including track (Tchulahoma ent., east side of park) and tempo workouts for runners Distance: 3-5 miles (9- 12-minute miles) who want to get a little quicker. Contact: Kyle McCoy, 901-299-8630 or No fees. kalmac220@gmail.com Contact: Feb at 901-761-0078 or lovetorun@fleetfeetmemphis.com 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

Saturday morning

Run: Bartlett UMC Run: Breakaway Running Time: 6 p.m. Breakaway’s Marathon and Place: Bartlett United Methodist Church, Half Marathon Training Group 5676 Stage Road; group meets in meets each Saturday morning the gym lobby through December to help Distance: Varies prepare our friends for the Contact: Sam Thompson, St. Jude Memphis Marathon. 901-386-2724 or Check website or Facebook page sthompson@bartlettumc.org for location and time. Join us! 901-722-8797 for more info. Run: Bartlett Run Time: 6:30 p.m. Run: Black Men Run Memphis Place: W.J. Freeman Park, Time: 6 a.m. 2629 Bartlett Blvd. Place: Code Enforcement, Distance: 4-6 miles Farm Road at Mullins Station Contact: Paul “Spunky” Ireland Distance: Varies h. 901-388-5009 c. 901-826-7496 Contact: Shannon Chisenga, or paulireland@att.net 215-834-4687 or shannon.chisenga@blkmenrun.com

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: FIT4MOM Run Club Time and day of week: 8-week sessions. Location: Shelby Farms Park Distance: All distances Contact: Amy Earnest memphis@fit4mom.com or visit www.memphis.fit4mom.com 29

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: 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, Dec. 7 Race name: St. Jude Memphis Marathon Half Marathon, 10K and 5K Location: Downtown Memphis Contact: www.stjude.org

Date & Time: Sunday, Feb. 23, 2 p.m. Race name: Winter Off-Road Series 10K Location: Shelby Farms Park Contact: www.memphisrunners.com Date & Time: Saturday, Feb. 29, 9 a.m. Race name: Brad Baker Race for Sight 5K Location: Shelby Farms Park Contact: www.racesonline.com

Date & Time: Saturday, Dec. 28, 6 p.m. Race name: Buffaglo 5K (non-timed event) Location: Shelby Farms Park Contact: www.racesonline.com Date & Time: Race name: Location: Contact:

Date & Time: Saturday, March 7, 8 a.m. Race name: Margie Dowell Race for Unity in Our Community Location: Bellevue Middle School 575 S. Bellevue Contact: www.racesonline.com

Saturday, Jan. 4, 11 a.m.

Hill and Dale 8-Miler Meeman-Shelby Forest State Park (See ad on facing page.)

Date & Time: Sunday, Jan. 12, 2 p.m. Race name: Winter Off-Road Series 3K Location: Overton Park Contact: www.memphisrunners.com

Date & Time: Sunday, March 15, time TBA Race name: Ghost River St. Patrickâ&#x20AC;&#x2122;s 5K Location: TBA Contact: www.racesonline.com

Date & Time: Sunday, Jan 26, p.m. Race name: Winter Off-Road Series 5K Location: Nesbit Park (Stanky Creek Trails) Contact: www.memphisrunners.com

Date & Time: Saturday, March 21, time TBA Race name: Fast and Furriest 5K Location: TBA Contact: www.racesonline.com

Date & Time: Saturday, Feb. 1, 9 a.m. Race name: Mike Cody 4-Miler Location: Rhodes College Contact: www.racesonline.com

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.

Date & Time: Saturday, Feb. 8, 9 a.m. Race name: Valentine 10K/5K Location: Bartlett Baptist Church 3465 Kirby Whitten Pkwy Contact: www.racesonline.com Date & Time: Saturday, Feb. 22, 9 a.m. Race name: Frosty 5K Location: Overton Park Contact: www.racesonline.com 30

Saturday, January 4, 2020 Start Time: 11:00 am Location: Meeman-Shelby Forest Registration: https://hillanddale.raceroster.com/ Early Registration fee is $22 with a shirt and $10 if you opt for no shirt (price goes up December 28th) Sponsored by Breakaway Running and Memphis Runners Track Club

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

Non-Profit Org U.S. POSTAGE

PAID

MEMPHIS, TN Permit No. 960

HUNGRY TURKEY HALF MARATHON

JOIN THE TRADITION

TENNESSEERUNS.COM | SHELBY FARMS KIDS DASH 8:45AM | 5K 9AM | NOVEMBER 28 | 2019

Long Sleeve Hoodie Shirt, Gibson Donuts at Finish Line, Finisher Medals https://tennesseeruns.com/memphishungryturkey5k promo code 10% off MSFBturkey

Racin for Rescues 5K and Family Fun Run Presented by Dyersburg State Community Collegeâ&#x20AC;&#x2122;s Phi Theta Kappa Saturday, December 14, 2019 | 10am | Covington, TN T-shirt, food and fun | Christmas costume or sweater contest Register at: runsignup.com

38TH ANNUAL MEMPHIS IN MAY TRIATHLON