The Roadrunner - May 2018 by Memphis Runners Track Club

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

May 2018 • Vol. 38, No. 4

d e t i v n i e r ’ u o Y ! n u R to

Kids Run Memphis Summer Running Camp Ages 8-11 June 4 - 8 8:30 - 11:30am June 9 at 8:30am Graduation Run $100 Visit www.fleetfeetmemphis.com for more information.

THE ROADRUNNER

A publication of the Memphis Runners Track Club May 2018 Vol. 38, No. 4

On the cover

E.J. Goldsmith Jr. Memorial Road Race Series See page 8. Cover design by John Bookas.

In This Issue From the Editor’s Desk

Message from the President (by John Payne)

Nutrition on the Run (by Ashley Holloway)

Series-ly, Let’s run (2018 RRS)

Landlubbers welcome (Navy Ten Nautical Miler)

A classic continues (Inaugural Orion 5K)

Meet two new board members

How the best stay good (tips for running success)

Welcome New Members

What Runners Need to Know (by Joel Lyons)

My RD debut (By Sophia Kchouk)

Recovery: It’s partly in the mind (By Richard Ferguson)

Marathon results (compiled by Sherilyn Huey)

My run between the lakes (by Rob Rayder)

Group runs

Race Calendar

Advertisements Running of the Rams 5K

Start2Finish Event Management

Junior League of Memphis 5K

Rylee’s Run 5K

Nationwide

Orion 5K

Youth Villages 5K & 10 Miler

M-Town Race Series

Kids Run Memphis Running Camp

Inside Front Cover

Bark on Broad 5K

Inside Back Cover

Navy Ten Nautical Miler

Back Cover

ADVERTISING INFORMATION Ad Sizes and Rates Ad Size Price One Page $325 1/2 Page $250

6 Months $290/mo $220/mo

One Year $250/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. • Color format: CMYK (not RGB) • Photos/images must be embedded, and fonts must be embedded or outlined. • Payment must accompany ad copy.

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 for submitting articles to the Roadrunner, contact the editor.

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

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

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

Past President/Special Projects/Legal Matters George F. Higgs 901-528-1111 ghiggs@stonehiggsdrexler.com

Treasurer Lorrie Williams brianbwilliamsmrtc@gmail.com Secretary/ Club Photographer Jessica Suzore 901-409-9570 jessuzore@comcast.net

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

Volunteer Director Beverly Pickens 901-277-8950 pickensbg@aol.com Finish Line Director/ Equipment Lane Purser 901-483-8929 lpurser350@aol.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

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 Stories aren’t the icing on the cake; they are the cake!

My rewarding job

— Peter Guber

I took over as editor of this publication with the May 2006 issue. Considering that you are reading the May 2018 issue, I am celebrating something of an anniversary. I’m writing this on a Saturday with plans to send the pages to the printer tomorrow night. It is the 121st Roadrunner for which I have been responsible. It has been a great ride. I knew even before I became editor that runners are special people. Twenty years in the newspaper business and another 25 years as editor of a national magazine have taught me that what’s important in this line of work is the people and their stories. I have never doubted that every runner has at least one interesting story to tell. I know some who could write books. As an avid fan of sports — especially baseball — I have looked up to many different athletes for their grace under pressure, their commitment to excellence and their sportsmanship. I was sorely disappointed when Lance Armstrong, one of my heroes, was found to be anything but. I really enjoy getting to know the most successful runners in the Memphis area and shining a light on them the best way I know how. I am inspired by runners like Brenda Walton, one of the first champions I ever wrote about in depth for the Roadrunner. When I learned about Dr. Angie Zinkus and her feats, I had to schedule an interview with the runner/veterinarian who never wears a watch but has the talent and determination to do great things in her sport. I look up to Dr. Darrell Croft, who takes care of my feet, because of all the times he has qualified for and run the Boston Marathon. Just talking to Darrell about running makes me want to rush out and do a 20-miler (a lot slower than he does, I assure you). Darrell really loves the sport, just as you and I do. Gerald Holbrook no longer runs, but he is a legendary figure in Memphis running and one of the leaders of the club in its early years. His influence on the club is still

evident. It has been a pleasure getting to know him. If you are a regular reader of this publication, you probably know that my focus is not entirely on the top runners, of which MRTC has lots. I have a firm belief that the average runners — like the one I see in the mirror every morning — are just as important as the elites to the success of our club, which is one of the best in the nation, in my book. I started the Faces in the Crowd feature as a way for all MRTC runners — not just the top achievers — to be noticed. I have had positive feedback on that part of the Roadrunner and I plan to keep it going as long as readers enjoy it. As it turned out, I benefited from my Faces idea in a surprising way. As MRTC members sent in the answers to the profile questions, I occasionally found out enough about a runner to make me believe I had run across another story, and I have been right in many cases. I keep my eyes and ears open for such information because I believe it’s what makes this magazine worth reading. I have also found a source of material as a coach in the Women Run/Walk Memphis program. I really enjoy talking to women who are new to the sport and uncertain about what lies ahead for them. At the graduation 5K, I make it a point to talk to finishers, especially those I might have influenced as a coach. I love hearing how they feel about learning that they can do something they never would have dreamed of before they discovered the women’s running program. Whenever I hear about a runner scheduled to run his or her first marathon, I pounce. I want to know what inspired that person to undertake the training for a 26.2mile run and then to go out and do it — and I want to know how it went. Many share their experiences by writing the story themselves. Others need some help with the writing — and I’m really good at that. I will never forget the feeling of finishing my first marathon, and I’m excited to help someone else memorialize the achievement. Okay, I guess this column feels like a sales pitch. What can I say? Looking for stories is in my DNA. Don’t go yet: What’s your story?

A Message from the President By John Payne Happy spring, MRTC members. Well, I guess the groundhog got it right. For the most part, I feel like spring still hasn’t arrived. Earlier this week (the first week of April) it was in the high 70s during the day but it was a brisk 40 degrees by the next morning. I hope that by the time you are reading this, spring will have actually arrived and we can all stop layering up when we get out to run. Even with the cooler spring, before long we will all be complaining about how hot it is outside. With the season comes the MRTC KIDS! Spring Program, which is on-going and will be getting close to being wrapped up by the time you read this. Dayna Lytle has done a terrific job with the program this year. With well over 200 kids, it has been a bit hectic but also fun. We have a wonderful group of volunteer coaches and I want to thank them and Dayna for all their hard work. The wrap-up of the MRTC KIDS! program will be at Rhodes College on April 22, where the kids will get to run their graduating distances on the track. Along with that graduation run will be our Spring Meeting, which will include hotdogs and hamburgers, chips, cookies, etc. as well as a timed mile on the track. Come out and enjoy fellowship with other runners, cheer on the kids and see how fast you can run four laps around the track. As I type this, I am in Washington DC with two other board members (Wain Rubenstein and George Higgs) for the Road Runners Club of America Convention. While we are here, we will have the opportunity to meet other leaders of clubs from all across the U.S., attend classes on various subjects related to running and running clubs and, I hope, find ways to implement what we learn when we get back so we can improve our already-great running club. We have had several changes on the board that I want to let everyone know about. First off, I would like to say we are sad to see two longtime board

members stepping down. John Bookas has resigned his position on the board and Beverly Pickens will be leaving us in June. I can’t thank both of them enough for all their years of service. They will be greatly missed. I wish them both the best. John and Beverly will, of course, still be around, volunteering from time to time, so be sure to tell them thanks for all their years of service. As we say goodbye, sort of, and thanks to John and Beverly, we are excited to welcome Nancy Brewton as a new board member. Nancy has been a longtime and consistent volunteer and she will be working alongside Beverly to take over the volunteer director position. We are very excited to have her on the board, and if you see her out at a race, be sure to tell her thanks. While I am talking about volunteers, the summer is right around the corner, which brings the busiest of times for MRTC. In July, both the Women Run/Walk Memphis (WRWM) training program as well as the E.J. Goldsmith Jr. Memorial Road Race Series (RRS) will be starting up. I will talk more about these in the next month’s magazine but wanted to briefly mention them and let you know we are always looking for volunteers. If you are inclined to help with the RRS, email mrtc.rrs.volunteers@gmail.com and Julianne Tutko will find you a spot. If you are interested in being a coach for the WRWM Program, email allison.mrtc@ gmail.com and Allison Andrassy will be happy to help you out. Also, we still have plenty of races to work during the summer and are always looking for volunteers for those events. Reach out to Beverly at pickensbg@aol. com to offer your services. I hope by the time you read this spring has finally arrived and everyone is able to get out and enjoy some mild weather before it gets really hot. Hope to see you all out at an upcoming race, running or volunteering or maybe even both.

... see you all at an upcoming race!

Ashley Holloway, MS, RD, LDN

Misused healthy eating concepts

theory, that would mean that the more negative-calorie foods you eat, the more weight you would lose. But will eating a whole bunch of celery and apples increase your weight loss? Only if you eat them instead of high-calorie foods such as cookies and ice cream. In other words, you can’t eat a cupcake and then burn off the calories by chasing it with 100 sticks of celery. The only way to make that work is to eat the hundred sticks of celery first. Then, with any luck, you’ll be too full to eat the cupcake. Speaking of celery, one stick of celery contains about 10 calories, but it requires only about half a calorie to digest it. You still end up with more calories consumed than burned. Therefore, it really is not a “negative”-calorie food. There is no scientific evidence that supports the idea that there are foods that are negative-calorie. It is a total myth, but there is one beverage that is considered to be a negative-calorie beverage. It’s ice water. Ice water actually requires calories for your body to heat the water up to body temperature. Drinking a single glass of ice water burns about 9 calories per glass. If you consume one glass of ice water per day for a year, it would take you over a year to lose a single pound.

As a Registered Dietitian, I see nutrition fads come and go. One month, the hot topic is the Paleo diet, the next month it is juicing, and the next it is going gluten free. With so much nutrition misinformation out there, even the most knowledgeable of consumers can be misled by clever marketing tactics and even by the personal opinions of well meaning “food enthusiasts.” I want to help clear up the confusion on three healthy eating concepts that are misused, misunderstood, or just plain wrong.

1. “Made with simple ingredients”

The new buzzword you see all over the store shelves is the word “simple.” As in “made with simple ingredients, ones that you can pronounce.” The clean lines of the packaging, the minimal writing, and the down to earth look of the product can easily fool you into thinking that the food is healthy and a better alternative for you and your family. Foods with simple, even one-word ingredients can be very healthy, such as eggs, chicken, fish, nuts, broccoli, to name just a few. These “simple foods” are loaded with vitamins, minerals and nutrient-dense calories. You should reach for these types of foods frequently as the solid foundation of a nutritious diet. The issue is that the word “simple” is showing up on foods that aren’t nutritious. You can find this buzzword on gourmet ice creams, candies, cookies and other foods that contain only a few ingredients such as sugar, cream, salt and oil. If you haven’t noticed, we eat plenty of sugar, salt, and oil as is. We don’t need more of these kinds of “simple ingredients” we need fewer of them, so for food marketers to try to say that their less nutritious, “simple”ingredient foods are a health bonus is just plain wrong.

2. “Negative-Calorie Foods”

Negative-calorie foods are those that claim to require more energy to be digested than the number of calories they contain. Foods that people claim to be negative-calorie foods are mostly low-calorie fruits and vegetables such as celery, grapefruit, lemon, lime, apple, lettuce, broccoli, watermelon and cabbage. It is true that the digestion of food burns calories. In

3. “Eating Clean”

What the heck is clean eating, anyway? The answer actually depends on who you ask! Just by searching for “eating clean” I found a vegetarian who says it means excluding meat, a Paleo-loving power lifter who says

“clean eating” is excluding all grains, a soccer mom who says “clean eating” is avoiding artificial flavorings and additives, a food enthusiast who says it is avoiding fruit because it has too much sugar, and a diet guru who says it is avoiding gluten because it leads to inflammation. Five different websites and five different definitions! Clean eating is whatever these people want to think it is. Therein lies the problem … eating clean has no clear definition! If there is no clear definition of what clean eating is, it can’t really be debated or researched. You may be surprised to know that “eating clean” can actually lead to poor nutritional decision making. When we hear over and over that sugar is bad, that additives cause cancer, that meat rots your stomach, or that gluten causes inflammation, these claims can scare us. More than likely, these health professionals and food enthusiasts mean well and just want us to cut back on things that they think are not healthy, but messages like these do more harm than good. People who may already be very food conscious may use this information as a way to restrict or avoid even more foods. For example, if you hear over and over that gluten causes inflammation and this is what has caused you to be overweight, you may be less likely to listen to or believe actual legitimate, evidenced-based nutritional advice such as “Gluten is perfectly fine for the majority of the population.” They have scared you into thinking that you are in the minority and that gluten has to be bad for you specifically. Fear-based decisions are usually not the most rational ones. People who tout their way of clean eating falsely assume that their diet is perfect for everyone. Research shows this just isn’t true. There is no one way of eating that is right for everyone. Runners need more carbohydrates, weight lifters often require more protein, and others may benefit from a more fiber-filled diet. Most of us prefer to eat based on our own personal, regional, and cultural preferences. If you have questions on what you should be eating to be the healthiest you, please consult the nutrition expert, a Registered Dietitian.

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 6

MRTC members registering for the 2018 road race series receive a discount by including this unlock code during registration: MRTC2018RRS. The full-series price with the code is $65. Runners take off at the first race of the 2017 series – one of the two 5Ks at Audubon Park.

It’s your time to shine Get the most from your 2018 RRS experience By Rich Tutko Hey! It’s that time again. Everyone is starting to ramp up and hit all those races we’ve come to know and love so well, including our own E.J. Goldsmith Jr. Memorial Road Race Series. Your friendly timing crew is once again bringing you some important tips to make sure you get an accurate time for each race you run.

We are here to help you. Read and heed these simple rules when wearing and caring for your bib and shoe tag (chip). That will help us, your timing crew, accurately identify you and ensure you get good reads for your start and finish. Bibs/chips are there for a reason. Your bib and chip identify you as a runner, and not just some guy running along the street in the same direction as the race.

Proudly display the bib on the front of your person and make sure it will be visible to the finish-line crew and cameras. We do our best to have backup timing, via video cameras or by entering bib numbers as you cross the finish line. A visible bib on your front helps us if there are any problems with timing Wear the bib/chip in the proper location. Shoe tags are meant to be worn on the shoes, and not somewhere else on your body. The blue mats you run over at the start and finish put out a signal that activates the tag, and shoe tags must be in pretty close proximity for them to be read properly. Bibs should be worn on the front of your shirt, so the video cameras can read them, and also so they can be read by the mats as you cross them. Make every effort to cross over all the mats at the start and finish of the race. Crossing them gives you the best chance for the mat to read the unique code of your chip, which is associated with the bib you should be wearing. Chip-timed races rely on the chips in the bib or shoe to generate the results for age-group and overall

winners. Not having Sometimes mistakes your chip or not having happen, and we make it in the right place every effort to correct can delay the results them as we find them. process or make the Sometimes your chip awards inaccurate, doesn’t get read at the especially if you starting line. Most times attempt to get your time we notice this shortly corrected well after the after you finish, and we’ll race is finished. estimate what time you Chip-timed race started and give you a results are usually start time to bring your finalized immediately elapsed race time to a after the last person time more within the race. Register by May 1 and get your name on your bib. crosses the finish line, So that’s what you so if you have any can do for chip timed questions regarding timing accuracy or such, please go races. More and more events are using chip timing to the timing table located next to the finish line. because it’s more accurate and the results are done Wearing your bib/chip is especially important for much quicker. Even so, there are still a number of races events like the Winter Off-Road Series with no shoe tag and the road race series. They are or race bibs with multiple events, so having the same bib/ no chip on the chip for each race is necessary so that back. There won’t your time for each race is accurately be blue mats to attached to you and not someone else or cross over, and just ignored. results can take Speaking of the RRS events, please a little while to make every effort to review your time for each race in compile. These are card-finish races, and we’ll talk a the week immediately following that race. It’s always few points about them now. easier to revise a race time right after the race is run When you exit the finish chute, you’ll be handed then trying to go back three or more races. a 3x5 card to fill out. This is very important, as these cards are handed out in order of finish and will determine who wins the overall and age-group awards. You fill in your name, age and gender at the table with all the pens and pencils, and then place it in the tray that matches your age group (20-24, 4549, etc.) located on

Your bib and chip identify you as a runner ...

The final race of the 2017 series: one of the two the half marathons on Singleton Parkway. 9

the table that matches your gender. Volunteers are there to tabulate the results for the race director to use when handing out awards. Card-finish races rely on those cards being filled out and turned in as quickly as possible so we can make the results final for the race director. Please make every effort to turn them in immediately after crossing the finish line.

Penmanship is important in card-finish races. Please print your name, age and gender as clearly as possible so we can read your name accurately, even if we can’t pronounce it right. Race results go in to the Commercial Appeal, so wouldn’t you rather have your name spelled correctly? And there you have it. A few simple tips to help ensure you get all the credit you deserve for showing up and running the race. As always, if you have questions or such, please stop by the timing tent, usually located near the finish line, and we’ll do our best to answer your questions. Happy Running!

Your RRS chip goes on your shoe.

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

Navy Ten Nautical Miler features new course By Amanda Moreno Mark your calendar for June 3. The annual Navy Ten Nautical Miler is back. The Navy Ten NauticalMiler (10NM) is the first foot race officially sanctioned by USA Track and Field to be based on nautical miles. Race Director Stephanie Blakey said the race has become one of the most popular events for service members and civilians in the Mid-South region and beyond. “The race gets bigger and better each year and I am so excited for the new course this year,” she said. While we are adding a lot of new features for our runners, one thing is Waiting for the start of the 2017 Navy 10 Nautical Miler as the national anthem is sung. guaranteed — the one-of-akind anchor finisher medal.” For landlubbers, The race finisher 10 nautical miles medal is pure Navy, is equivalent to featuring a fouled slightly more than anchor on a Navy blue 11.5 land miles, and gold line. making it longer The event is than a 15K but being coordinated in shorter than a half association with the marathon. Memphis Runners In keeping with Track Club and the theme, mile USATF, the national markers throughout governing body for the route are also track and field, longin nautical miles distance running, and rather than statute race walking in the miles. Race Director Stephanie Blakey United States. “This is my The goal is to see favorite race of this event become a world-class, national-scale event on the season,” said a par with races like the Marine Corps Marathon, Romadel Delasalas, Air Force Marathon and Army 10-Miler. an employee at NSA The unique race distance represents the distance Will Atkins, who finished seventh Mid-South who has a Sailor can see from the ship to the horizon line; out of 44 runners in the 30-34 run and requalified a distance for which the military battled when they age group last year. stormed Normandy in June of 1945. Photo courtesy of Blair Ball Photography. for the Boston 11

Marathon. “But it’s probably one of the toughest in Memphis if not the country. It’s not as short as a 10K or 10-miler sprint, but you can’t groove it like a marathon or half. When you finish and that announcer calls your number and name when you cross, you know you’ve accomplished something very special.” Delasalas has participated in the 10NM every year since it began in 2010. The pacing can prove tricky for hard-core runners used to land miles, but the race attracts every skill level, including walkers. The course time is limited to four hours. Participant Elizabeth Kostrub, whose family has deep ties with the armed services, said the Navy Ten Nautical Miler is an enjoyable race that is for everyone from casual joggers to dedicated competitors. “I’ve learned that you don’t need to be the best or the fastest to enjoy running,” said Kostrub. “I used to get upset and compare myself harshly to others. Don’t focus so much on what others are doing. Your goal is to finish and to do so uninjured. Enjoy the journey just as much as the destination!” The new course offers plenty of beautiful scenery, including the Glen Eagle Golf Course, a segment

Victor Smith and Kathy Durkee running as members of Team Red,White and Blue. Photo courtesy of Blair Ball Photography.

through the Navy base, and a stretch through a more rural area. The race may be measured in nautical miles, but is all about showing support for service members regardless of the branch of service. “As an active-duty member of the United States Air Force, I have learned Significantly, to couple my 10 nautical miles love for running is the distance with my love of service,” said traveled by the Air Force Master Allied Forces on Sergeant Michael Kumiyama from D-Day. Little Rock Air Force Base. “I do so by running all of my races carrying the American Flag! I will do so each year

Dressed for success: Grace Parsons,Tanya Roberts and Shannon McCarthy. 12

Happy with their 2017 finisher medals: Aubrey Haley and Wendy Rhea. Photo courtesy of Blair Ball Photography. and that is my/our symbol of this great nation and I feel that I need to ensure that we are reminded of what the flag means to so many!” The course is relatively flat, with a lowest elevation of 259 feet and a highest of 308 feet. Because the course travels through the Navy base, no “bandits” are allowed on the course and no backpacks will be allowed (hydration packs are permitted). Because of the expected weather in June in the MidSouth, the race starts at 6 a.m. so that most runners are finished before the heat gets too intense. The course is well supported with fluid stations at every nautical mile marker. “This event is possible because of all of the incredible Auto Home Life Business Motorcycle runners and more than 400 great volunteers,” said Blakey. “I have gotten so many compliments and everyone seems to have enjoyed the race so much. People crossing the finish line are already excited for the next year’s race.” Race registration is limited to 1,500 runners. Online registration will cap at 1,400 with an additional 100 in-person registrations to be made available at Expo on June 2. Online registration closes midnight on May 31. All activities, including the Expo, packet pickup, start line, finish line and post-race party ServIng Tn for 18 yeArS. are inside, immediately outside At LOFTON WELLS INSURANCE, we have a long or within a short distance of the history of doing what’s right. That includes a tradition North-82 Gym, located at 7915 of personal attention, and being right here in MEMPHIS Memphis Ave, Millington TN. All proceeds from the race to help you protect what’s most important. benefit the Mid-South military community through a variety of Morale, Welfare and Recreation Pamela Lofton Wells programs. LOFTON WELLS INSURANCE Visit www.thenavy10nm.com 901-388-SAVE (7283) for more information and to wellsp1@nationwide.com register for the race. loftonwellsinsurance.com Email your questions to Not all Nationwide affiliated companies are mutual companies and not all Nationwide members are insured by a mutual company. navy10nm@gmail.com or visit 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) the race at www.facebook.com/ Navy10nm.

As a local agent, I’m here for you. #

Inaugural Orion 5K arises on Memphis running horizon By Joe Birch

urgently, “and I don’t have a crumb of food to feed him in my house and don’t have a dime to my name to go shopping at the moment.” Our team of volunteers heard the sincere plea and, as it does each Tuesday, Wednesday and Thursday, promptly filled bags of groceries (including meats) for the woman. Our nonprofit operates Memphis’ largest emergency food pantry precisely for people like the lady in uniform. This chance encounter was no accident. It caused a total recalculation of my pending race-directing retirement! Thanks to Orion Race Federal Credit Union (https://orionfcu.com/), the St. Patrick’s cupboard will not be bare this year as Orion picks up the baton and carries forward a great Memphis running tradition that has filled Downtown streets for 21 consecutive years. Runners and walkers will be invited to line up at 7 o’clock on Saturday evening, June 9, for the inaugural Orion 5K benefitting St. Patrick Community Outreach, Inc. The 3.1-mile course will take runners through historic Beale Street and alongside the Mississippi River with a finish line near FedEx Forum and St. Patrick Church. That’s where great live music by Marcella and Her Lovers will welcome participants to a lively, family-friendly post-race celebration featuring delicious food, cold beer and other refreshments. Daniel Weickenand, Orion CEO, had this to say about the race: “The Orion 5K race has a rich tradition in the Memphis community. We invite all from the Mid-South to participate in this fun, family-friendly event that shows off our city from Beale Street, to the river and down South Main. It’s a unique race that celebrates our city’s culture and hospitality.” Formerly known as the Gibson Guitar 5K, the all-new Orion 5K carries forward the tradition of benefitting St. Patrick Community Outreach, Inc., a 501c3 nonprofit that carries fresh fruit, vegetables and other healthy foods to parts of our community that have no easy access to high-quality nutrition at cost.

Race directors are only human. After so many bites at the race-directing apple, the temptation is to pass along the hassles, headaches, jitters and joys to a willing successor. After 20 years of directing a race that has occupied a huge part of my life and heart, this race director was feeling the temptation to move onward and upward out of the race-directing trenches. Thinking along these lines one day early last year, I stopped by our charity 5K’s beneficiary, St. Patrick Community Outreach, Inc. on a quick errand. A lady in an immaculate maid’s uniform stopped me in my tracks. “Pastor,” she politely beckoned to this electronic town crier, mistaking me for a man of the cloth. “My husband just got out of the hospital,” she explained

This chance encounter was no accident.

Joe Birch,WMC Action News 5 news co-anchor does his race director thing. 14

The nonprofit runs the Green Machine Mobile Food Market, a MATA city bus renovated to serve as a rolling farmer’s market. In addition, St. Patrick’s Community Outreach, Inc. feeds the hungry each Sunday at its headquarters, located at Pontotoc Ave. and 4th Street near FedEx Forum. The agency operates the city’s largest emergency food pantry in Memphis’ most economically challenged zip code, 38126. In years past, this charity 5K has funded an after-school tutoring program, a

the young among us while those of age enjoy Miller Lite from our friends at A.S. Barbaro, delectable delights from Mo’s Southwestern Grill and other favorite Memphis food vendors. The Orion 5K is part of the M-Town Series presented by University Clinical Health that starts with Zoom Through The Zoo 4-Miler (May 24), Harbortown 5K (June 1) and Stars and Stripes 5K (July 3). Participants must compete in at least three of the M-Town series races and can win the overall championship as well as age-group honors. The Inaugural Orion 5K benefitting St. Patrick Community Outreach, Inc. is presented by Orion Federal Credit Union. WMC Action News 5 returns as media sponsor for this charity 5K race for the 22nd consecutive year. The woman in the uniform must watch her news on another channel. She had no clue of what this slow poke does for a living. Hey, you can’t win them all! Thanks to the lady who mistook me for a pastor, this race director has fresh legs, a second wind and our wonderful new title sponsor! Please join us. When you do, you’ll be filling hungry stomachs and blessing many hearts. Plus, you’ll give a veteran race director another reason to come back next year!

Crossing the finish line of the inaugural St. Jude Memphis Marathon in 2002 are Joe Birch (far right), “Sweet Denny P” Paden (wearing the Go Joe shirt) and the late Paul Riddle.

WHAT:

computer lab, sports teams, music lessons as well as field trips for children from 38126, the zip code immediately south of FedEx Forum. Gibson Foundation, charitable arm of Gibson Brands, Inc., will carry forward its legacy of generosity this year by donating two factory fresh guitars for a charity auction at the 2018 Orion 5K. Runners will line up on Beale and 4th Street and run westbound through the “Boulevard of the Blues” to Riverside Drive for a spectacular half mile alongside the Mighty Mississippi River before running back through the south end of Downtown to the finish line where the post-race party will await across from FedEx Forum in the large parking lot at Dr. Martin Luther King Ave. and 4th Street. A Kid’s Fun Zone will provide entertainment for

Inaugural Orion 5K for St. Patrick Community Outreach, Inc. WEBSITE: www.orion5k.racesonline.com WHERE: Near FedEx Forum, 4th and Martin Luther King Avenue WHEN: 7 p.m. Saturday, June 9, 2018 WHY: To raise critical funds for St. Patrick Community Outreach, Inc., a 501c3 nonprofit that feeds hungry children and families and operates the Green Machine Mobile Food Market. WHO: The event is presented by the staff and volunteers of St. Patrick Community Outreach, Inc. You can volunteer by going to our website and submitting your name! INFO: Call Joe Birch, Race Director at (901) 726-0419 or jbirch@wmctv.com

St. Patrick’s cupboard will not be bare this year ...

Joe Birch is the evening news co-anchor on WMC Action News 5, the Memphis NBC television affiliate. Joe celebrates 40 years of service at WMC in May 2018 and will celebrate this milestone at the inaugural Orion 5K with his family, Marcella and Her Lovers and you, good reader, if you’re game for an evening run on June 9 and a post-race party where the fun factor will be “off the chain.” 15

Meet your new board members

The MRTC has added two members to the board of directors. Here are some facts about Nancy Brewton and Lorrie Williams. They replace, respectively, Beverly Pickens and Brian Williams.

What is your “job” on the board?

Nancy Brewton

My job on the board will be Volunteer Coordinator, I will be taking over from Beverly Pickens. She has done an awesome job and I hope to be half as successful as she is. Volunteering has brought so much to my life, especially all the friends.

Where were you born?

I was born in Pico Rivera CA.

How long have you been in the Memphis area?

Lorrie Williams

I was in the Memphis area from 2008-2012 and returned in 2015.

Tell the readers about your education.

When and where were you born?

I have a MBA in Finance and BA in Psychology.

I was born on Groundhog Day, 1977 in Naples FL. Exactly 29 years later, I had our daughter, Virginia Grace. It was a true blue, déjà vu, Groundhog Day moment.

What is your occupation? I am currently active duty Navy and will retire after 30 years on Feb. 1, 2019.

How long have you been in the Memphis area?

I’ve lived here 40 years. A Midtown-raised child, now hanging in the ’burbs of Germantown.

Tell readers about your family.

Tell the readers about your education.

I am currently single and most of my family live in California. My parents will be married 62 years this summer.

I’m a former Central High Warrior who never did my homework. My poor dad, god bless him, must have the patience of a saint. My traditional higher education was for dental assisting, but I was also, non-traditionally, a ballerina for School of the Performing Arts. As an adult, I trained for four years in Ashtanga yoga and I’m now in Pilates Teacher Training for an eventual 500 Hour PMA Certification.

How did you get into running?

My dad was a PE teacher, so I did every sport in junior high and high school, and cross country in college. My best sport was running, so I have been running on and off for 45 years. My dad ran a marathon in every state and my mom ran from age 50 to 84. Now she only walks.

What are your favorite races?

What is your occupation?

My favorite races are the Navy 10 Nautical Miler — I have run every one — because it is so different from any another race. I love the Elvis 5K because of the big crowds and all the costumes people wear. The atmosphere is always so upbeat.

I’ve been a stay-athome wife and mother for the last 13 years. I’m planning to pass my PMA Board Examination with flying colors and become a respectfully feared instructor with Club Pilates. Just kidding, but I’ll totally settle for “feared.”

How did you get involved with MRTC?

A friend invited me to run a 5K with him before he went to Afghanistan. That ended up being a race every Saturday from June to November and we ran only MRTC events because we were members. I started volunteering when I was injured and then was stationed in Naples, Italy. When I returned I ran and then just started volunteering at the races I didn’t run.

Tell readers about your family.

I’ve been married to my best friend, Brian Williams, for 17 or 18 years. Honestly, it was love at first sight, so (continued on page 27) 17

Tips for running success

From the American Medical Athletic Association Warm up to start right

Some runners seem to have it all together: they’re always healthy, running well and enjoying every moment of their training. How do they do it? Successful runners are creatures of habit. They follow a consistent routine — while allowing for strategic flexibility — that lets them get the most out of their training without getting hurt or burning out from working so hard. After interviewing dozens of runners, coaches, running authors and sports psychologists (and coaching for nearly a decade), we’ve distilled the most valuable lessons of success into an easy-to-follow guide. Follow these principles and you’ll soon be a faster, healthier, happier runner.

A proper warm-up will help your running in numerous ways: • It improves performance, helping you run faster • It reduces the likelihood of injury • It makes you feel better when you start running Instead of static stretching or no warm-up at all, the most effective type is called a dynamic warm-up (visit running competitor. com). It will consist of movements and light strength exercises that will increase your heart rate and range of motion, lubricate joints, open capillaries and prepare the body for running. A set of dynamic warm-up exercises (strengthrunning. com) can take only about 5-10 minutes and should be done right before you go running. This simple habit has strong benefits, takes only a few minutes and sets you up for success. What’s not to love? Read more at https://tinyurl.com/5-things-every-day

Consistency is the secret sauce

Successful runners know that it’s not one long run, fast workout, or high-mileage week of training that helps them succeed. The real key is the total value of that work, month after month, that really matters. We’ve long called consistency the “secret sauce” to successful running. And when it comes to every element of training — overall volume, speed sessions, long runs, strength work, injury prevention, drills — it’s consistency over time that’s truly important. Successful runners know that something is better than nothing. They track their training and complete as much as possible. Read more at https://tinyurl.com/5-things-every-day Doug Hay, an ultra-runner, podcaster and coach at the training site Rock Creek Runner (www. rockcreekrunner.com), is adamant about logging runs for consistency reasons. “Keep a training log with details on not just the distance and pace, but how you felt, where you ran, and notes about the workout,” he stresses. “That information can act as a warning sign before an injury or training setback, or as a blueprint for what’s working with your training and racing.” What gets measured gets managed. And if you want to be a consistent — and successful runner — logging your runs is critical. Read more at https://tinyurl.com/5-things-every-day

Consistency is the secret sauce

Easy days should be EASY

A common mistake among many runners is to run their runs all at the same pace. But hard days should be necessarily hard while easy days should be very easy. And runners often have trouble running at a truly easy pace on a recovery day. But that’s the point! By polarizing training into very hard and very easy days, we prioritize fitness on those hard days while maximizing recovery on the easy days. It’s the most efficient way to get faster. But too often, runners feel good on a recovery day and push the effort, sabotaging recovery, increasing the risk for injury, and potentially sacrificing the quality of an upcoming long run or speed session. Instead, recovery runs should be done at a pace that is conversational, comfortable and controlled. Read more at https://tinyurl.com/5-things-every-day

Recovery is just as important as training

Aside from running easy runs truly easy, resting properly is also critical for long-term success because without adequate rest, the body won’t adapt to all the training you’re doing! There are two ways to prioritize recovery: First, ensure you get a great night’s sleep. This is when your body repairs, strengthens, adapts, and recovers. Coach Hay agrees. “Proper sleep is essential for your body’s ability

to recover and train effectively,” he explains. “Sleep enables your body and muscles to repair, and by neglecting it, you will not be able to train as hard or efficiently. Aim for 7-8 hours of sleep each night.” If you’re training significantly more than usual, aim for an extra 30-60 minutes. In addition to adequate sleep, taking time off from running will also help reduce injuries, the risk of burnout and low motivation, and increase your drive to succeed. While it seems counter-intuitive, take several 1-2 week blocks of time off from running every year. It’s a helpful way to ensure your running stays fresh.

Runners with long histories of injuries should begin this practice immediately. No matter what type of runner you might be, whether brand new to the sport or an experienced trail ultramarathoner, these habits have the potential to make you into a faster, stronger, less injury-prone, happier and more consistent runner. Here are two tips based on the habits of highly effective runners:

1. They set various types of goals.

Goals vary and will likely change as you improve and gain more running experience. Newer runners may want simply to complete the distance for the first time, while more experienced runners may be focused on running a personal best or hitting a desired time. Regardless of your intentions, there are two types of goals: outcome goals and process goals. Highly effective runners recognize the importance of both. Outcome goals are what most people think of when they talk about goal setting. These are the intended result of all your hard work and preparation and are specific (e.g., lose weight, finish the race) and measurable (e.g., finish in two hours, place top five in age group). Thinking about outcome goals induces excitement and nerves. But they’re also largely out of your control. And let’s be honest, if you knew exactly how fast you were going to run on race day, a lot of the fun would be taken out of the whole experience. That’s what makes outcome goals so exciting. And nerve-racking.

Focus on strength after every run

The runners who rarely suffer debilitating injury also have a strength habit: they regular focus on getting stronger (not just on gaining endurance!). A simple way of adding runner-specific strength work into your training is to “sandwich” your runs between a pre-run dynamic warm-up and a post-run strength or core routine. This practice has several benefits: • Runner-specific core work (like plank exercises) maintain proper posture while running • Stronger muscles better withstand the impact forces of running (reducing your injury risk) • You’ll always know if a run is complete if it’s “sandwiched”

2. They enjoy the process

Sarah Burns Lisa Caldwell Cristy Cooper Beth Crotwell Jordan Dravitzki Alyssa Invergo Allen & Melody Justice, Ashlyn & Brandon Strickland Jason Keenum Debbie Maddigan Jessica Marker

Kelsey McCormick Eric Modzelewski Khadijat Momoh Hannah Stimson Anne Strange Warren Strange Haylee Taylor Graham Taylor Nicole Vita Mary Kate Walters Sabrina Warren Amy Woessner 20

Many runners make the mistake of setting only outcome goals, and their idea of success or enjoyment hinges upon hitting a desired time in workouts or races or securing a particular placing on race day. This can induce unnecessary pressure and lead to frustration and feelings of failure if these goals aren’t achieved, thus killing the fun factor of one of our favorite activities. Highly effective runners enjoy the ongoing process of training and competing. Even though races tend to be the culmination of weeks or months of training, the reality is the process never really ends. Learn to appreciate the enjoyment of an easy run as much as the feeling of pushing beyond your limits in a workout or race. Cherish the time you get to spend with your training partners and motivate one another to improve. Don’t sink too low after a poor race or let a bombed workout ruin your day. Remind yourself that training is an ongoing purpose and the more enjoyment you can find in it — even on your toughest days — the more effective tomorrow will be.

PRESENTED BY

ZOOM THROUGH THE ZOO

MAY 24, 2018 JUNE 1, 2018

HARBORTOWN 3 MILE

BENEFITTING THE BOYS & GIRLS CLUB

JUNE 9, 2018

ORION 5K

BENEFITTING SAINT PATRICK COMMUNITY OUTREACH, INC.

JULY 3, 2018

MEMPHIS STARS AND STRIPES

BENEFITTING THE AMERICAN RED CROSS

By Joel Lyons, PT, OCS Research updates – Part 2

Continuing from the previous issue, below are some recent journal articles that I thought were interesting as they related to running and walking. I’ve highlighted some of the important points made by the authors. Some points may seem basic but it is good to see that they are backed by research. They are all taken from the Journal of Orthopedic and Sports Physical Therapy.

decrease in the first vertical ground reaction force peak and the local minimum, respectively (P<.05). Ultrasonic velocity in the Achilles tendon (P1, P2, M2) was significantly lower with the addition of an orthotic heel lift (P<.05).

Conclusion

Peak ultrasound transmission speed in the Achilles tendon was lower with the addition of a 12-mm orthotic heel lift, indicating that the heel lift reduced tensile load in the Achilles tendon, thereby counteracting the effect of footwear observed in previous studies. These findings support the addition of orthotic heel lifts to footwear in the rehabilitation of Achilles tendon disorders where management aims to lower tension within the tendon. J Orthop Sports Phys Ther 2016;46(2):79–86. Epub 11 Jan 2016. doi:10.2519/jospt.2016.6030

The Effect of an In-shoe Orthotic Heel Lift on Loading of the Achilles Tendon During Shod Walking

Background

Orthotic heel lifts are thought to lower tension in the Achilles tendon, but evidence for this effect is equivocal.

Objective

To investigate the effect of a 12-mm, in-shoe orthotic heel lift on Achilles tendon loading during shod walking using transmission-mode ultrasonography.

Biomechanical Differences of FootStrike Patterns During Running: A Systematic Review With Meta-analysis

Methods

Objectives

The propagation speed of ultrasound, which is governed by the elastic modulus and density of tendon and proportional to the tensile load to which it is exposed, was measured in the right Achilles tendon of 12 recreationally active men during shod treadmill walking at matched speeds (3.4 ± 0.7 km/h), with and without addition of a heel lift. Vertical ground reaction force and spatiotemporal gait parameters were simultaneously recorded. Data were acquired at 100 Hz during 10 seconds of steady-state walking. Statistical comparisons were made using paired t tests (α = .05).

To determine the biomechanical differences between foot-strike patterns used when running.

Background

Strike patterns during running have received attention in the recent literature due to their potential mechanical differences and associated injury risks.

Methods

Electronic databases (MEDLINE, Embase, LILACS, SciELO, and SPORTDiscus) were searched through July 2014. Studies (cross-sectional, casecontrol, prospective, and retrospective) comparing the biomechanical characteristics of foot-strike patterns during running in distance runners at least 18 years of age were included in this review. Two independent reviewers evaluated the risk of bias. A meta-analysis

Results

Ultrasound transmission speed in the Achilles tendon was characterized by 2 maxima (P1, P2) and minima (M1, M2) during walking. Addition of a heel lift to footwear resulted in a 2% increase and 2% 22

with a random-effects model was used to combine the data from the included studies.

midfoot strikers demonstrated greater ankle dorsiflexion range of motion and decreased knee flexion range of motion compared to rearfoot strikers. For kinetic variables, the meta-analysis revealed that rearfoot strikers had higher vertical loading rates compared to forefoot strikers.

Results

Sixteen studies were included in the final analysis. In the meta-analyses of kinematic variables, significant differences between forefoot and rearfoot strikers were found for foot and knee angle at initial contact and knee flexion range of motion. A forefootstrike pattern resulted in a plantar-flexed ankle position and a more flexed knee position, compared to a dorsiflexed ankle position and a more extended knee position for the rearfoot strikers, at initial contact with the ground. In the comparison of rearfoot and midfoot strikers,

Conclusion

There are differences in kinematic and kinetic characteristics between foot-strike patterns when running. Clinicians should be aware of these characteristics to help in the management of running injuries and advice on training. J Orthop Sports Phys Ther 2015;45(10):738–755. Epub 24 Aug 2015. doi:10.2519/jospt.2015.6019

What I learned outside the classroom By Sophia Kchouk to all the racers because, despite this being our first race, everyone was so supportive and kind. Just the fact that they came to our event was enough to bring me so much joy. We were able to Race Director Sophia Kchouk raise more than on race day $5,000 for Best Buddies, and that was made possible by the support of our racers and sponsors. Serra Chevrolet — our presenting sponsor — played an integral role in the preparation for our event; we could not have done it without them, Great American Home Store, Fleet Feet, Menchie’s, Absolute Moving Service, and the rest of the local businesses that gave us their time and support. Through my role as Race Director, I learned how impactful kindness, teamwork and perseverance can be. If the opportunity presents itself in the future, I would definitely love being a race director again. However, for now, I plan on guiding future “Run the R-Word Out of Town” race directors through the process.

Overall, my experience as the race director for the Run the R-Word Out of Town 5K was both insightful and rewarding. I faced many obstacles, but each hurdle was another lesson to be learned. When I first decided to coordinate the event, I had no idea where to begin. Luckily, Jess Vinson, an amazing family friend and the race director of “Rylee’s Run,” was able to give me plenty of insight on what it was like being a race director and the steps I needed to take to be successful. MRTC was also a huge help. However, nothing could have truly prepared me for the unforeseen obstacles that came my way. From the race shirts arriving misprinted, to our event having to be completely rescheduled, and to our course having to be rerouted on race day, there were many difficulties. There were times when I felt very discouraged, but seeing the impact that Best Buddies has on students with and without intellectual disabilities every day gave me the motivation I needed to keep working. Although race day was stressful, it was my favorite part of organizing the event. It was so amazing talking

... everyone was so supportive and kind.

Mental Running Recovery By Richard Ferguson physical or mental, there will be an energy drain in the form of stress. In most cases, we handle the stressors placed upon us quite well. We adapt to the stressors and our fitness levels increase with training, and at the same time, we remain happy and well-adjusted socially and emotionally. However, there are times when the stress of everyday existence becomes too great for the body to make an adaptation and it’s at these times that a training program can be thrown in into a state of utter disarray. Training stress alone, in most cases, is easily handled. When extreme fatigue or overtraining does occur, it may not be due to the training load per se, but to that training load with other stressors added in. For example, if you are putting in regular 50-mile weeks you may feel just fine. However, if unexpected stressors are added, like more responsibility at work, family arguments or illness, the total impact of all these stressors is too much to handle and you begin to feel persistently fatigued and irritable, and your running performance suffers. If each stressor occurred alone there would be no problem handling it, but the combination of training and other stressors overwhelms the body’s capacity to adapt and recover. Not only does the stress of life affect physical training, it may affect the recovery from training even more. It may be that we could handle many stressors at once just fine if we were able to improve our recovery. That’s why runners should ponder the point as to whether they are really overtrained — or are they under-recovered? Too often we focus only on the physical training and not on the recovery. So just how can we maximize our recovery and prevent chronic fatigue and possible overtraining syndrome? Every runner is different, but here are a few ideas to enhance recovery from a mental point of view. Sleep and rest are absolutely essential for recovery. While many recommend eight hours of sleep a night, more may be needed during heavy training or during periods of high stress. Catch a short nap during the day if possible. A short snooze of 15-20 minutes can help refresh you. Naps of any length, if they can be squeezed in, aid in recovery. Also, be sure to plan

Much has been written in scholarly journals and even popular running publications concerning fatigue and overtraining in runners. If training load is high and recovery from the training is compromised in some way, a state of overtraining may exist. Most people seem to concentrate on the physiology of overtraining and fatigue while ignoring the psychological aspect. In many cases, runners are not actually running too much, they’re simply not properly recovering from the running they are doing. Physical and psychological factors can inhibit the ability to recover and adapt to training. More emphasis should be placed on recovery rather than on miles run when discussing fatigue and possible over training. When looking at a training program, it’s important to consider much more than miles run per week or the intensity of the running. Running is a stress on the human body, so other types of stress in runner’s lives must be taken into consideration as well. Stress is cumulative, no matter if it’s running-related or life-related. Nontraining stressors can have a huge impact on any training program. Runners do have a life outside of running, and life events and lifestyles can add more stress on top of what is already experienced through training. Think about other stressors in life besides running. Lifestyle stressors such as hours of sleep per night, pace of a daily schedule, commuting, nutrition, alcohol consumption, housing conditions, interpersonal relations and leisure activities can all influence training and recovery. Stressors from the living environment can also have a huge impact on a training program. Family interactions, roommates, teammates, coaches and social contacts can all add stress if there are conflicts occurring in the relationships. Add in health factors like colds, gastrointestinal disorders, etc., and you have even more stress added to the equation. Any time there is a demand placed upon us, whether it is 24

a rest day from time to time into your training. This may mean taking a day totally off from running or taking a very, very light day. It may take some mental discipline to take a day off, but sometimes a break from training can give the body and the psyche a much-needed recovery period. Maybe use the time away from running for a nap! Simple relaxation is also needed for recovery. Following a run, try to relax and unwind as soon as possible. Doing so can quickly lower your afterexercise metabolism and decrease muscle tension, both of which can aid in recovery. Obviously, being in a relaxed state during the day can aid recovery. Sometimes the stress of everyday life can make this difficult. Try to focus on positive, relaxing thoughts during the day, not ones that lead you to feel stressed out. Negative thoughts can trigger the stress response, which can drain energy and slow recovery time. Reducing negative thoughts can reduce anxiety and arousal levels during the day, thereby saving precious energy. If something is really stressing you, try to talk to a close friend or significant other about the problem. Social support can be a huge stressmanagement tool. In many cases, a great deal of stress is a result of our perceptions of events that occur on a daily basis. If you make a big deal out of every little thing in your life, then you will indeed experience high levels of stress. The next time you get stressed out over something, ask yourself just really how important it is. Will it matter next week? Is it worth wasting a lot of your emotional energy? Also, work on not getting stressed out over things you can’t control. If you get

caught in traffic, you probably don’t have any control over the situation. Put your emotional energy in better places than ones you simply have no control over. Remember that the less stress you have outside of running the better you will recover from your running! Put your energy into recovery, not meaningless worry. Hopefully, running itself is a positive factor in your life and not an actual stressor. Always keep in mind that running should be fun! Keep your running in perspective. If you go out every day and do the best you can, then what else can you ask of yourself? Work to improve things such as your personal training under your control, but don’t worry about things out of your control, like the running performance of others, what other runners think of you, or even the weather. Remind yourself to use running to reduce stress, not add more stress to your life. The next time you feel tired and are not recovering well, look at more than just your training. Examine all aspects of your life for stress. You may not be able to eliminate all the stressors in your life, but with good recovery techniques you can cope and adapt to them more effectively. Richard Ferguson is Chair of the Physical Education, Wellness, and Sport Science Department of Averett University (Danville VA) and is an AASPCertified Sport Psychology Consultant. He may be reached via email at ferguson@averett.edu. This article was reprinted from the April 2018 issue of Running Journal. To subscribe to Running Journal, visit www.running.net.

MARATHON RESULTS

Dennis Prewitt Ted Cashion Brad Schmiedicke Ying Wong Jeremey Dale John Bell Peter Gicheru Adam Walker Angela Brunson Bonnie Sauls Brian Swanson Tonia Jackson Brian Carlson Andrea Lopez James Allen Larry Pittman Randi Carter Clarence Cooper Karen Mullins Jacqueline Wiseman Sarah Haskins Maurisha Porter Cynthia Moore Nicole Belflower Lisa Wong Debra Mohn Angie Tidwell Tracey Rouse Sarah Gaddie Sharon Johnson Bryan Finley Penny Brunson Gregory Brunson Stephane Cole Sondra Dockery Christine Jones Brittany Moseley

FOR MEMPHIS-AREA RUNNERS Compiled by Sherilyn Huey

Napa Valley Marathon Napa, CA March 4, 2018 Angie Zinkus Eads, TN

3:11:28

Little Rock Marathon Little Rock, AR March 4, 2018 David R. Tuttle Memphis, TN Sean Hilsdon Southaven, MS Karl Porter Olive Branch, MS Memphis, TN Phillip Platt Dean Martin Memphis, TN Brittany Barbee Oxford, MS Mark Brimble Memphis, TN James Rowlett Oxford, MS David Holdford Germantown, TN Heather Price Bartlett, TN Julie Landrum Nesbit, MS Terry Dietzler Memphis, TN Charles Hurst Germantown, TN Megan Williams Memphis, TN Jordan Hebert Memphis, TN Jason Grissom Southaven, MS Jena Hudson Cordova, TN Bradley Thompson Collierville, TN Natasha Mayton Cordova, TN Brittany Moody Olive Branch, MS Michael Craven Germantown, TN Vence Logan Millington, TN

3:26:49 3:31:39 3:50:38 3:47:39 3:49:48 3:55:35 4:01:55 4:05:31 4:09:04 4:09:07 4:23:57 4:20:24 4:24:28 4:34:28 4:34:28 4:42:08 4:42:23 4:41:15 4:45:41 4:51:46 4:44:11 4:55:36 26

Cordova, TN Memphis, TN Memphis, TN Memphis, TN Olive Branch, MS Memphis, TN Bartlett, TN Cordova, TN Collierville, TN Arlington, TN Memphis, TN Bartlett, TN Cordova, TN Bartlett, TN Cordova, TN Oxford, MS Southaven, MS Bartlett, TN Bartlett, TN Memphis, TN Southaven, MS Cordova, TN Memphis, TN Cordova, TN Cordova, TN Memphis, TN Bartlett, TN Cordova, TN Memphis, TN Memphis, TN Arlington, TN Memphis, TN Memphis, TN Memphis, TN Memphis, TN Collierville, TN Bartlett, TN

4:55:10 4:57:58 4:58:51 5:00:30 5:20:32 5:05:22 5:14:45 5:22:08 5:24:13 5:24:13 5:28:16 5:35:12 5:41:13 5:34:48 5:36:50 5:47:38 5:57:57 5:57:59 5:57:59 6:15:10 6:23:02 6:24:52 6:29:05 6:34:38 6:34:38 6:46:22 6:46:28 6:46:12 6:53:55 6:46:10 6:58:12 7:00:38 7:00:37 7:25:22 7:25:23 7:34:00 8:12:29

Tobacco Road Marathon Cary, NC March 18, 2018 Kenneth Barnes Memphis, TN

3:37:35

Tanglefoot Trail Marathon Houston, MS March 18, 2018 Shannon Singletary Oxford, MS Ryan Eschleman Batesville, MS Tom Bandler Collierville, TN April Adair Cordova, TN Emily Fyda Batesville, MS Sara Estabrook Germantown, TN Christy Brewer Memphis, TN

3:17:43 3:49:46 4:07:00 4:26:14 4:34:23 4:46:32 5:24:37

Georgia Marathon Atlanta, GA March 18, 2018 Michael Molnar Oxford, MS Sarah Deneve Collierville, TN Terry Dietzler Memphis, TN Cordova, TN Dulon Shouse

4:22:12 4:24:54 4:33:00 5:59:37

L.A. Marathon Los Angeles, CA March 18, 2018 Drew Shands Oxford, MS Cory Lowery Memphis, TN Craig Grossman Germantown, TN Germantown, TN Adrienne Shelton Elliott Young Memphis, TN

3:31:33 4:49:59 5:38:12 5:38:42 7:17:48

Asheville Marathon Asheville, NC March 18, 2018 Jeff Embry Drummonds, TN Rebekah Goforth Memphis, TN

3:21:49 4:14:57

Michael Poole Atticus Frank Tristan Warren Katrin Hartwig Robert Rayder

Knoxville Marathon Knoxville, TN March 25, 2018 Memphis, TN Germantown, TN Olive Branch, MS Ellendale, TN Collierville, TN

Meet your new board members

(continued from page 17) I tend not to keep track of the official years very well. I’m incredibly lucky to wake up to him each day. Good, bad or meh day, each is a gift and an anniversary. We have two children, Adam and Virginia Grace, 13 and 12, respectively. Both are incredible people who get more interesting every day. Adam runs cross country and track for Houston Middle School and runs ridiculously long mileage on his own at local events. Virginia Grace cheers for Houston Middle School. The girl loves every minute of flying and I cover my eyes during performances so I don’t have a panic attack over people throwing her into the air.

How did you get into running?

Through Brian and his wild gang of running friends! I ran for seven years. I decided crewing and volunteering were more my speed. I still lace up for the annual 24Hour Tour d’Esprit for the Haiti Medical Mission.

What are your favorite races?

I am fanatical about the Tour d’Esprit. I may not run a mile all year long, but I will march around that mile loop for 24 hours.

How did you get involved with MRTC?

Brian dragged me into it … then our son … then our daughter … then all our friends. It’s basically the cool kids club.

2:53:10 3:58:30 4:42:26 4:44:44 4:51:23

What is your “job” on the board? Treasurer.

More Boston Marathon trivia

The April issue contained a bit of Boston Marathon trivia. Here is a bit more. Athletes dread the course’s infamous Heartbreak Hill. Even non-runners feel their pulses start to quicken at the mention of Heartbreak Hill, located between miles 20 and 21. Boston Globe reporter Jerry Nason gets credit for coining the term after the 1936 event. During that race, as runner Johnny Kelley passed his rival Tarzan Brown, he gave him a pat on the back — a move that infuriated Brown and fueled him to a first-place finish. Nason wrote that Brown “broke Kelley’s heart” at the hill. The hill itself isn’t as high as its fearsome name suggests: It climbs just 91 feet, according to Runner’s World. By contrast, the hill runners face near the start of the Marine Corps Marathon rises 211 feet. But a number of other factors contribute to its reputation. For one, it’s late in the race, and the rate of the change in elevation catches even elite runners by surprise.

Cheating happens more than you’d think. At the 25-mile mark of any marathon, most runners are sweaty and a little dazed (at best). So when a freshfaced Rosie Ruiz appeared out of nowhere a little over a mile from the finish line and went on to win the 1980 women’s title, observers were immediately suspicious. After fellow runners complained that they hadn’t seen her at all along the course, Ruiz was stripped of her medal. It was also revealed that she took the subway for a portion of the only other race she’d run, the New York City Marathon, and lied in order to gain admittance to that Boston qualifier, claiming she had a fatal brain tumor. Ruiz wouldn’t have stood a chance against Derek Murphy, a blogger and amateur investigator who has made it his mission to catch marathon cheaters. Since he started his blog in mid-2015, Murphy has caught about 250 cheaters, many of whom faked race times in order to qualify for Boston. 27

Running across the Land Between the Lakes By Robert “the Lone Runner” Rayder

No man ever steps in the same river twice, for it’s not the same river and he’s not the same man.

This was Kentucky Lake, the last great manmade reservoir on the Tennessee River before it plunged — Heraclitus headlong into the Ohio River, thus ending its majestic run across the South. I had already viewed a similar It was the second time round that I really thought vista overlooking Lake Barkley, the last stop for the about what I was seeing and how it all fits together. waters of the Cumberland River before it takes its I suppose the long, lonely miles of secluded trails own dive into the Ohio, running side by side in a final made me a little reflective. It probably didn’t hurt farewell dance with its larger watery cousin to the west. that my brain and body had just passed the mile 20 In between these two deep-water collections, born of point of the marathon. The world sort of gets hazy, but mighty rivers and the dams that hold them at bay, lies paradoxically the big things get more focused as the the thin strip of land I was running on. Here was “The multitude of other distractions fade away. Land Between the Lakes” and this trail was part of At these late stages of a race, whenever possible, the Land Between the Lakes Marathon, one of several I try to focus on things outside of myself as turning events that include a 60K and 50-miler (ultramarathons). my attention All races have a time limit of 12 inward brings hours. to the forefront The journey to this point the pain and had been a long one, for me and suffering of the for the waters that surround this insanity that is magical place. the marathon. I first heard about The As I Land Between the Lakes race climbed the years earlier. It is the brainchild earthen trail of Steve Durbin, who hosts past the halfsome of the best races in the dormant trees South, including the “Strolling and the endless Jim,” “Run Under the Stars” carpet of (RUTS), and (teamed up with leaves, I came the infamous Lazarus Lake) the upon a vista “Barkley Fall Classic” among made possible so many others. by a wide One year, Steve was The author and his son, Chris, at the headwaters of the Tennessee clearing in the River in the Ijams Nature Preserve in Knoxville last November, when volunteering at the Stanky tree line. The Creek 50K in Bartlett. He was they ran the Land Between the Lakes Marathon. hibernating camped out at a water stop and trees framed a picture painted with complex hues of I took a break from my race to talk to him. After a few brilliant blues, water and sky, capped by stark white minutes of idle conversation, I asked him which of his clouds of unimaginable complexity and vivid contrast. many races is his favorite. Boats lay near the shoreline complete with pairs of Without hesitation, he said, “The Land Between the fishermen armed with long poles that swayed gently in Lakes.” This shocked me, given the popularity of many the crisp breeze as they patiently waited for their next of his other races, some of which are far more massive catch. It was peaceful and stunning all at once. than the relatively obscure contest conducted on almost 28

unknown rural Kentucky trails. “You gotta try it!” he gushed. “It’s amazing.” I told him I would and tucked it away for future reference. Years passed and for one reason or another I never made it to Steve’s favorite race. There are a lot of races in the gentle spring months closer to home, and they usually garner all my attention. This year would be different. I was visiting Knoxville and decided I would take a run through the Ijams Nature Center (pronounced like the “Iams” brand pet food company.) It is a beautiful collection of wellmaintained gardens and trails situated on the banks of the Tennessee River opposite downtown. The views of the river are spectacular and the trails are a runner’s dream. They extend for many miles in all directions through protected forested lands. One of the more interesting places you can visit while running on these trails is a vista with a commanding view of the French Broad River as it joins the Holston River. Usually when two rivers join, the combined waters take on the name of the larger of the two upstream rivers. Not so here. When these two rivers combine, they take on a whole new name. From that vaulted vantage point, you can view the Tennessee River and mark the beginning of a 652-mile journey that includes two of our state’s great cities, Knoxville and Chattanooga, as well as countless other communities within and beyond the Tennessee state line. I was amazed at how remote this location is. The view could not be taken in by car. True, there is a small bridge spanning the last few yards of the Holston River that affords some glimpse of this majestic union. To take in the whole panorama, a person needs to hike or run to this specific spot in the nature preserve. If you really want to bear witness to the beginning of one of America’s

great rivers, you have to get out on the trails. Naturally, my mind started to wander to the opposite end of the river, its terminus. That’s when I decided to finally make the trek to tiny Grand Rivers KY and run the Land Between the Lakes Marathon. It is the closest race I know of to the far end of the river. Not to mention that running that marathon would finally scratch the itch I had been ignoring for so long about Steve’s favorite race. I had to see what made it so special to him. So it was that my son, Chris, and I made our way north, past Nashville and along the Cumberland River Valley into Kentucky. The Cumberland is born from the crisp, clean waters of the Appalachian Mountains of Eastern Kentucky before taking a meandering loop south and west through Nashville. It then turns back northward to end its journey in Kentucky. I’ve run along the Cumberland in two places. Once was the Defeated Creek Trail Half Marathon near Carthage TN, a quiet hamlet on the western banks of the Cumberland Plateau. The eastern edge of that same plateau serves as host to the Barkley Marathons, arguably the most difficult race in the world. The hills and valleys that make up the western slopes are no less challenging, although the shimmering waters of the mighty Cumberland make for a more pleasing backdrop. I had crossed paths with this storied waterway previously, in Nashville. Although several races conducted in the Music City give participants a glimpse of the Cumberland, the Greenway Marathon offers the

The town is a throwback to a different age ...

A view of the manmade channel linking the two lakes from the bridge just south of Grand Lakes KY. The photo was taken during the marathon. 29

most complete and stunning There were a lot a tour. newbies and slower runners It starts along the scenic taking part in the 14.2-mile banks of the Stone River race. After all, they had at the Percy Warner Dam all the time in the world to situated just east of town. A finish. There were also the paved path runs along the “short” distance speedsters, river and through a series of bunched up in the front. quaint parks and green spaces There were no water bottles until it finally makes its way or fueling belts to be found to the mighty Cumberland. with these folks. They wore A trendy pedestrian bridge expensive racing gear and spans the waters and opens up were doing strides at the start into a massive park on the far line. For them this was a 14shore that parallels the river. mile speedway. They were Nowhere is the Cumberland there to race. displayed in its full glory Then there the runners better than on this scenic signed up for the marathon, stretch of trail, surprisingly my chosen distance. Many found in the middle of one of wore the colors of the 50America’s thriving cities. States Marathon Club or the The Tennessee and Marathon Maniacs club, and Cumberland Rivers have some wore shirts advertising served as grand features in my other marathons they had The author on a pedestrian bridge in Nashville running and non-running life. conquered. Some were firstcrossing the Cumberland River during the Greenway At the Land Between the Marathon. time marathoners taking Lakes, humans have shaped advantage of the expanded the rivers. Mighty dams hold back the waters to fashion time limit. They paced around nervously, uncertain of a world of green and blue. And nowhere is that more their ability to conquer the challenges that lay ahead. obvious than at the race’s start-finish line in the city of The 60K folks were the most interesting to me. Grand Rivers. 60K (36 miles) is an odd distance for a runner. The usual entry-level ultramarathon distance is 50K. The town is a throwback to a different age with a The additional 6 miles in this race might have been rustic town square and historic homes and shops from enough to scare off some of the less experienced in the a century ago. There is a Cape Cod-inspired marina ultramarathon crowd. on Kentucky Lake, where the race begins. It is so To my surprise, there was a group of new ultra picturesque that it could have come from a painting. runners who chose the 60K. They reasoned that 50K The cadre of blurry-eyed runners about to start a wasn’t really different enough from the 42K of the distance race stood out in sharp contrast to the laid-back marathon to count as an ultra. I have run a few 50Ks, and surroundings. to me the extra mileage is more than enough to count as As usual, the runners were a study in contrasts. This an ultra. Other 60K runners, however, had run several race offers a variety of distance options, including a 50Ks but were not quite ready for the 50-miler jump. slightly long half marathon (14.2 miles), a marathon, a 60K for standard ultra runners and a 50-mile race for the hard-core crowd. Each distance’s course varied only Attention: Fellow Runners! with the number of loops of the 11-mile earthen trail Do you have some unusual experiences as a runner, or inside the park, ranging from 1-4 trips. The time limit, some thoughts about our sport you would like to share? as noted, was the same for all the races. Those running Don’t keep it to yourself — share with your fellow runners. the 14-mile race had the same amount of time to finish You can contact the editor at any time to discuss potential as the 50-milers. contributions: 901-246-6477 or brentmanley@yahoo.com. That time limit obviously appealed to many This is your publication. Be an active part of it. different types of runners. It was one of the most – Brent Manley, Editor diverse groups of runners I’ve ever seen at a start line. 30

Finally, there were the 50-milers. This group gravitated toward one another, often having met at other races, and they seemed to delight in talking about their latest running conquests. They are passionate about distance running because only the utmost in time-consuming and dedicated training can prepare one to run 50 miles. It’s an all-encompassing passion few others can appreciate. They wore oversized water backpacks and lightweight, durable clothing that have always seemed to me like a required uniform for ultra runners. They are easy to spot in a crowd. And for them, this race had no additional time allotted. Other than more foot traffic than usual, this was just another ultramarathon. The race started on a paved road that led south out of town. We ran across a bridge that spanned a stretch of water that connected the two separate lakes. It was a manmade channel wide enough for multiple barges to navigate without the slightest difficulty. The scale of the project was mind-boggling. As we descended the bridge we entered the park and took a sharp right onto the 11-mile loop of singletrack earthen trail that would serve as our home for the next several hours. Predictably, I slowed down when I hit the trails, much to the dismay of some of my fellow runners who had to squeeze by me to maintain their pace. I am a big fellow, and have learned through hard experience that trail running requires a lot of attention to detail. If your mind wanders too much, you’re going to take a spill, and when you’re my size and age, that’s going to hurt.

So I slowly made my way across the miles, taking time to enjoy the scenery every now and then. I had left a stash of Strawberries in a drop bag that the organizers carried out on the course. They were simply delicious and kept my spirits high as I ran up and down the scenic hills of Western Kentucky bookended by two massive manmade lakes that marked the final few miles of two great American waterways. So that brings me full circle back to the mile-20 revelation that came to me as I looked over Kentucky Lake for a second time. I realized that this place was connected to the whole of Tennessee. These waters had passed through Knoxville, Nashville and Chattanooga. They had travelled by skyscrapers and rolled through the shadows of the Smoky Mountains. And still they were not done. After they enter the Ohio they continue farther west, destined to join the greatest of all American rivers, the Mississippi. From there they will roll by my hometown of Memphis, completing the grand tour of our beloved state. Even farther on, they will flow south into the Gulf of Mexico. The sun will evaporate some of that water to form clouds, which will be pushed by the prevailing winds back north where they might fall as rain. That rain will gather in creeks and streams and then perhaps flow back into one of the great rivers from which they came and the journey will start anew. We live in a land forged by rivers. That land, and the waters that flow through it, connect us to an ancient cycle. It is that realization, the sense of our connectedness to everything and everyone, that makes this place special. It is palpable here. Maybe that is why Steve calls this his favorite race.

We live in a land forged by rivers.

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: FIT4MOM Run Club Time: 9:30 a.m. Location: Visitor Center at Shelby Farms Park (6903 Great View Drive North) Distance: 5K training Contac: Amy Earnest amykearnest@ gmail.com or visit www.memphis.fit4mom.com 8-wk session March 19th - May 12th

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

Monday afternoon

Tuesday afternoon

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

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.

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: 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 Kalmac220@gmail.com Angie McCoy, 901-233-0168 anggail09@gmail.com

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; shannon.chisenga@blkmenrun.com

Run: Salty Dogs of

Bardog Tavern

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

32 REL-TN-P91348 RoadRunners.indd 1

6/9/09 2:06:05 PM

Wednesday morning

Thursday afternoon

Run: Cordova Early Birds Time: 5:30 a.m. Place: Breakaway Running store on Germantown Parkway and St. Philip Church at Davies Plantation (alternating weeks) Distance: 5 miles Details: Meets year-round if road conditions permit Contact: cordovaearlybirds@gmail.com

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

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

Saturday morning

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: 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 Marathon. Check website or Facebook page for location and time. Join us! 722-8797 for more info.

Run: Black Men Run Memphis Time: 6 a.m. Place: Code Enforcement, Farm Road at Mullins Station Run: Bartlett UMC Distance: Varies Time: 6 p.m. Contact: Shannon Chisenga, Place: Bartlett United Methodist Church, 215-834-4687; 5676 Stage Road; group meets in shannon.chisenga@blkmenrun.com the gym lobby Run: Fleet Feet Distance: Varies Time: 7 a.m. Contact: Sam Thompson, Place: 4530 Poplar (Laurelwood Center) 901-386-2724 or Fleet Feet hosts long runs on Saturday sthompson@bartlettumc.org mornings geared toward upcoming races. Many distance options are Run: Bartlett Run available. Time: 6:30 p.m. Call 761-0078 or email Place: W.J. Freeman Park, lovetorun@fleetfeetmemphis.com 2629 Bartlett Blvd. for more information. Distance: 4-6 miles Contact: Paul “Spunky” Ireland h. 901-388-5009 c. 901-826-7496 or paulireland@att.net

www.memphisrunners.com 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 am Location: Visitor Center at Shelby Farms Park (6903 Great View Drive North) Distance: 5K training Contac: 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: Race name: Location: Contact:

Saturday, April 21, 8:15 a.m.

Date & Time: Race name: Location: Contact:

Friday, May 18, 7 p.m.

Date & Time: Race name: Location: Contact:

Saturday, April 21, 8:15 a.m.

Date & Time: Race name: Location: Contact:

Saturday, May 19, 8 a.m.

Youth Villages 5K Ridgeway Loop www.racesonline.com (see page 18) Youth Villages 10-Miler Ridgeway Loop www.racesonline.com (see page 18)

Ryleeâ&#x20AC;&#x2122;s Run 5K Mike Rose Soccer Field See ad on page 7.

Bard on Broad 5K Broad Avenue Historic District See ad on facing page.

Date & Time: Sunday, April 22, 2 p.m. Race name: Spring Mile/MRTC Kids! Location: Rhodes College Contact: www.memphisrunner.com

Date & Time: Thursday, May 24, 6:30 p.m. Race name: Zoom Thru The Zoo 4-Miler Location: Memphis Zoo Contact: www.racesonline.com

Date & Time: Saturday, April 28, 8 a.m. Race name: Bad Dog McCormack 5K Location: Overton Square Contact: www.racesonline.com

Date & Time: Race name: Location: Contact:

Sunday, June 3, 6:30 a.m.

Date & Time: Sunday, April 29, 2 p.m. Race name: Catholic Education 5K Location: Memphis Catholic High School 61 N. McLean Contact: www.racesonline.com

Date & Time: Race name: Location: Contact:

Saturday, June 9, 7 p.m.

Date & Time: Saturday, June 16, 8 a.m. Race name: Mutt Strut 5K Location: N82 Gym, 7590 Memphis Ave. Millington Contact: www.racesonline.com

Date & Time: Saturday, May 5, 8:30 a.m. Race name: NAACP Fund Run 5K Location: Audubon Park Contact: www.racesonline.com

Friday, May 11, 6:30 p.m.

Date & Time: Race name: Location: Contact:

Saturday, May 12, 9 a.m.

Date & Time: Saturday, June 23, 8:30 a.m. Race name: Love Well 5K Location: 6325 Humphreys Blvd. Contact: www.racesonline.com

Running of the Rams 5K Oak Elementary School 3573 Oak Rd., Bartlett See ad on page 2.

Junior League of Memphis 5K Wiseacre Brewery, 2783 Broad Ave. See ad on page 6.

Orion 5K 4th and MLK Blvd. Downtown See ad on page 16.

Date & Time: Friday, June 15, 6:30 p.m. Race name: Memphis Farmers Market Crop Hop 5K Location: G.E. Patterson and Front Street downtown Contact: www.racesonline.com

Date & Time: Friday, May 4, 6 p.m. Race name: Mug Mile Location: Germantown High School Track Contact: www.racesonline.com

Date & Time: Race name: Location: Contact:

Navy Ten Nautical Miler 7915 Memphis Ave., Millington www.thenavy10nm.com (see page 8)

Renew your MRTC membership at www.memphisrunners.com 34

Did you miss the best inaugural 5K of 2017? Donâ&#x20AC;&#x2122;t miss the second annual

May 19, 2018

8 a.m.

Race starts at Paw Pawâ&#x20AC;&#x2122;s Pets, 3124 Broad Ave., Memphis

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

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