The Roadrunner - October 2020 by Memphis Runners Track Club

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

October 2020 â&#x20AC;¢ Vol. 40, No. 8

October is here with what runners want:

Cooler temps and lots of races. See Race Calendar on page 13.

THE ROADRUNNER

In This Issue From the Editorâ&#x20AC;&#x2122;s Desk

Nutrition on the Run (by Ashley Ludlow)

2020 Running: Covid-19 and Recovery (by Nancy Brewton) A publication of the Memphis Runners Track Club October 2020 Vol. 40, No. 8

What Runners Need to Know (by Joel Lyons)

5 9

Marathon Results notice

Race Calendar

Group runs

Advertisements Fleet Feet

Inside Front Cover

Blair Parker Design

BioLife Plasma Services Sprouts Farmers Market

Nationwide / Lofton Wells Insurance OrthoSouth

On the cover Take advantage of the cooler weather - find a race and have fun. See race calendar on page 13.

7 8

901PT

Zaka Bowl

Grivet Outdoors

Chilly Chill 5K and Family Fun Run

Find out about the latest race events at www.memphisrunners.com

ADVERTISING INFORMATION Ad Sizes and Rates Ad Size Price 6 Months One Year One Page $325 $290/mo $250/mo 1/2 Page $250 $220/mo $190/mo Cover Advertising Rates: Inside front or inside back cover: $450 per insertion Back cover: $600 per insertion A one-page ad is single side of a two-sided page. The front and back of a page is considered a two-page ad. Contact the editor for details about multiple-month insertions. Specifications for Submitted Art Full page ad with bleed: 8.75 x 11.25” Full page live area: 7.75" x 10.1875" Full page ad, no bleed: 7.75” x 10.1875” Half page horizontal ad: 7.75” x 5.25” Half page vertical ad: 3.75” x 10.1875” • Preferred formats are PDF, JPG or TIF. • Resolution should be 300 dpi minimum, at actual size. • Color format: CMYK • 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 and deadlines for submitting articles to the Roadrunner, contact the editor.

MRTC Board of Directors 2019-2020 OFFICERS President/ Sponsorship Director Steve Spakes stevemrtc@gmail.com Vice President Suzie Hicks-Hurt 901-496-1377 s_hickshurt@bellsouth.net Treasurer Charles Flanigan Jr. mrtc.treasurer@gmail.com DIRECTORS Past President / Special Projects/Results John Payne 901-494-8266 johncharlespayne@gmail.com

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

Past President/ Roadrunner Editor Brent Manley 901-246-6477 brentmanley@yahoo.com

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

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

Director Kent Smith kent824@bellsouth.net

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

Director Dennese Black

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

From the Editor’s Desk Brent Manley Valuable lessons activities to retain my fitness, but intend to hold off that day as long as I can. My lesson in September occurred on the first Sunday of that month. I was supposed to run with a couple of friends, but the IT band on my left leg was hurting because I had neglected my usual routine of stretching after every run. I blew off the run and decided to rest the leg. Later that day, I was feeling better but longing for a decent run to lift my spirits. It was warm outside, so I went to my regular fitness spot and climbed onto a treadmill. I had planned to run about a mile just to loosen up, but things got out of hand and I ended up running nearly a mile and a half. Making things worse, I kept upping the speed so I could finish the run quicker. I felt good throughout the session and went home thinking I had done a good thing. All was well the rest of the day and on the following Monday, but on Tuesday morning, I got out of bed with serious pain in my IT band on the left side and the same feeling in my left knee. I could barely walk, a condition that didn’t change for at least another five or six days. A visit to the orthopedist netted some pain medication, but I was still having trouble getting around. At that point, the cloud of “Your running career is over” descended on me as it has at other times when I have brought injuries onto myself. I’m no Bill Rodgers or Jeff Galloway, but I will never stop running as long as my body will let me. My accomplishments are modest. What keeps me going is that, even as slow as I am, I enjoy the sport so much that I can’t imagine quitting of my own volition. I have filed my latest misadventure (my own fault) in Lessons Learned and hope to avoid further “opportunities” to add to the list. Stay safe and keep running. ❑

Until Covid-19 threw a monkey wrench into organized running activities, I spent eight weeks a year for some time as one of the volunteer coaches for beginners in the Women Run/Walk Memphis program. I really enjoyed helping various women get started in a sport I learned to love and have enjoyed for nearly 40 years. I interacted a lot with the women in the program, but I did not present myself as more than an average runner (if that). I have done okay and reached some of my goals in the sport, but my longevity has given me more chances to learn from my mistakes. At least I can claim success in that aspect of running. I had another learning opportunity in early September that will stick with me as long as I can lace up the running shoes and get out into the fresh air to run whenever I feel like it. I know there will be a time when I have to turn to other

... I can't imagine quitting of my own volition.

Ashley Ludlow

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

Promoting Immune Function with Food

Maintain hydration- Your mouth is a firstline immunological barrier and having a dry mouth decreases the effectiveness of this barrier, increasing your susceptibility to bacteria and viruses. Being dehydrated also increases those stress hormones lowering your immune function.

It has been COVID season all year and now it is cold and flu season as well. Having your training sidelined or having to miss work or school due to a cold or the flu is never fun. Luckily, there are some things you can do about your daily training diet to help your immune system and decrease your risk of getting sick.

Recover nutritionally- When you work out or run for long periods of time (> 90 mins) or at a high intensity, it is a stressor on your body which can lower immunity. Fueling your body within the magic hour after exercise with a high-carbohydrate snack or meal can lessen the stress effects and refuel your body.

The Basics

Staying socially distanced, wearing a mask, washing your hands regularly, taking the flu shot, getting adequate sleep and rest, and eating a nutritious balanced diet are all key strategies for preventing us from getting sick. Sometimes, even with these best efforts, the risk for infection is increased due to sharing space with others who don’t know they are sick, due to high training requirements, due to lack of sleep, and/or other demands that can wear you down. The role of food and diet in promoting a strong immune system begins before you get sick. Promoting a strong immune function through consuming a consistent high-quality, high-variety diet will make fighting off illnesses faster and easier. Consider these additional tips and strategies for extra protection.

Keep your gut happyYour gastrointestinal system houses 70% of your immunity and you want to keep it satisfied and happy with plenty of good bacteria. Eating a balanced diet with lots of variety and plenty of pre- and probiotic foods such as kefir, yogurt, sauerkraut, etc.

Consider certain nutrients Carbohydrates- Carbohydrates are critical for fueling immune cells. The most effective strategy for runners to maintain immune function is to stay properly fueled before, during and after your runs. Consuming carboydrates such as Gu, a banana, sport beans and sports drinks, on long runs helps your muscles to stay fueled to get you through those long runs.

Nutrition Strategies for Runners

Protein- Protein is an essential macronutrient for the creation of antibodies and immune system cells. Protein promotes healing and recovery • Good food sources: Lean meat, seafood, legumes and soy products.

Consume enough calories to support your bodyWhen you don’t get enough calories on a regular basis, your body responds by increasing the levels of stress hormones like cortisol, which have direct connections to a suppressed immune system

Antioxidants- (Vit C & E) help protect immune 2

system cells and helps protect cell membranes from free radicals. Those vitamins also help build healthy skin and tissue to resist entry of bacteria and other germs and stimulates the formation of antibodies • Good food sources: strawberries, tomatoes, citrus fruits, cantaloupe, papaya, berries, sweet potatoes.

Omega 3s- Omega 3 fatty acids are less proinflammatory and boost the immune system by enhancing the function of immune cells. Good sources include cold-water fish such as tuna, salmon, sardines, walnuts, flax seed, soybean and canola oil, Brussels sprouts, kale and spinach.

Vitamin A- Helps to regulate the immune system and fight infections by supporting skin and tissue health. It also keeps skin and other barriers healthy • Good food sources: Sweet potato, carrots, broccoli, spinach, eggs, cheese and fortified foods.

What about so called “Superfoods” and Supplements? If you are healthy and eat a well-balanced diet, you are unlikely to benefit immune boosting supplements or “Superfoods.” However, individuals struggling to eat a balanced diet may get some benefit. It is important to read the labels because immune-boosting supplements and superfoods vary in their efficacy and they can’t replace a well-balanced diet. Be sure to run these foods by your friendly Registered Dietitian.

Vitamin D- Activates and regulates immune system cells and helps regulate immune system function. Sunlight is the best source. Other sources include fortified dairy and soy foods, salmon, tuna and mackerel.

Immune-boosting meals

Iron- Iron is essential for the activation and proliferation of immune cells. Good food sources include red meats, leafy greens and fortified cereals.

• Fruit, yogurt and walnut bowl. • A tuna sandwich on a whole-wheat roll with a side of carrots and hummus. • Chicken or steak stir fry with brown rice. • Black bean soup with whole-wheat crackers and a side salad. • Whole-wheat toast with peanut butter, sliced banana and a glass of milk. ❑

Zinc- Promotes cellular production and synthesis of new immune system cells. It is also important for maintaining a strong gut barrier and immune function. Zinc has also been shown to support wound healing. Good food sources: Lean meat, poultry, seafood, milk, whole-grain products, beans, seeds and nuts.

2020 Running, Covid-19 and Recovery By Nancy Brewton

The author with MRTC member Stephanie Baker in Bartlett. 5

It is January 2020 and I am in sunny southern California (Huntington Beach) taking care of my parents for a few months. The weather is good and they live a mile from the beach. I get up every other morning and run. The temperature is in the 50s so I am in shorts and t-shirt. It’s beautiful running weather. The SoCals (people who live around here) have a different view. Most runners have leggings, long sleeves, sweatshirts and beanies on. I suspect the walkers add more stuff along with the coffee. In the middle of January, one of my friends asks me to run The Los Angeles New Year’s Race in downtown LA, right near city hall. Actually it is two races: a 5K at 5p.m. and a 10K at 6:30p.m. You can do one or both, so we decided to do both. My friend Felicia had a hip replacement a few years back, so she can run only a few races a year and this is one of her favorites. Her husband is signed up also but didn’t feel well so he walked the 5K. It was lots of fun and it was nice running at night. In February, there was the big race: The Surf City USA Marathon, Half and 5K, which is Huntington Beach (I walked to the race from my parents’ house). My brother and sister-in-law, along with 30 of their friends, came from Hawaii to run. They were running in honor of a friend who was killed by a drunk driver on a training run. The friend used to run this race. It was on Sunday, so I went to the Expo on Saturday and it was huge, lots of vendors and runners. When I signed up for the half they asked if I wanted to do the Cowabunga One Mile, I thought “heck no” I’m not fast enough. I read further on and it was a mile race in the soft sand on Saturday. I changed my mind and they gave us an orange cape and off we went. It was fun and a great event for the kids. There were 17,000 participants for all events and it was awesome! I hadn’t run a race there in years. At the beginning of March, I was back in Millington. After a week of getting back into my volunteer routine at Runners Club at Youth Villages, on the Navy Base and MRTC races, COVID 19 hit. So I thought how can I make this stay at home work? ➜

The good news is I live a half mile from MeemanShelby Forest State Park. When they closed the park I ran on the empty streets around the forest. I had more time to run, walk my dogs and the dreaded spring cleaning. The road races series was going virtual and so I and wasn’t needed to volunteer, so I signed up. Yea! I can be a Road Warrior. I was logging my miles, eating healthy and losing weight. I went out once a week to get whatever I needed. I’m lucky that I don’t mind being alone and can find things to do so it wasn’t so bad. At the end of May my volunteer work on the Navy Base started up again with all the COVID precautions, which I didn’t mind. I got to see lots of my friends and talk to more people. Then disaster struck on June 1st. I was walking quickly down the hall and I tripped and

2020 Roadrunner deadlines (subject to change)

Nov. issue Oct. 13 Dec. issue Nov. 10 Jan.- Feb. 2021 Dec. 8 If you have questions about advertising or article contributions, write to the editor: brentmanley@yahoo.com Renew your MRTC membership at www.memphisrunners.com

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

fell. I know walking down the hall is not something It is now the middle of July and I am now alone spectacular. I dislocated and broke my hip. I went to at my house and I am almost at 7 of 10 weeks of nonRegional One Emergency Trauma and had my hip weight bearing activity. Thank goodness people are relocated and the next day had a plate with four pins still bringing me food, making it easy for me to make in my hip, two days later I was released and was told meals. I have three weeks and then I get to see the to sit on the couch, watch TV and read books for 10 doctor to find out the next step. weeks. The hardest part of this is having to depend on Guess what happens when you break your hip? people and not being allowed to do anything when You lose all your freedom, thank God for the running I’m an active person. The best part is finding out how community. Suzie Hicks-Hurt (Vice President, MRTC) kind and caring people are and how willing they are to automatically offered to let me stay with her as long help. I could never have done this without the running as I needed because I was on crutches and non-weight community and my family. bearing on my left leg (you can’t do anything for I will update on how 2020 is progressing! yourself) and was going to be like this for 10 weeks. THANKS TO ALL WHO HAVE BEEN I took her up on her offer, Dennese Black and Steve SUPPORTING ME, YOU WILL NEVER Ballou jumped in and helped with my dogs and got the stuff I needed for home care. Laurie, Jessica, Debby KNOW HOW MUCH IT MEANS TO ME! and James all supplied me with food and visits. Stephanie, Jan, Mike, Spunky and Joann checked Auto Home Life Business Motorcycle up on me. All of these people are people I met from running. They continue to support me to get through this. My church has also been there showing me lots of support. After I left Suzie’s house, two of my brothers came – one from California, the other from Texas and each spending two weeks with me and acting as my cook and maid while getting my yard back into shape. They spend hours fixing it up. I am so grateful for them.

As a local agent, I’m here for you.

ServIng Tn for 18 yeArS. #

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

Pamela Lofton Wells LOFTON WELLS INSURANCE 901-388-SAVE (7283) wellsp1@nationwide.com loftonwellsinsurance.com

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

Not all Nationwide affiliated companies are mutual companies and not all Nationwide members are insured by a mutual company. Nationwide, Nationwide is On Your Side, and the Nationwide N and Eagle are service marks of Nationwide Mutual Insurance Company. © 2016 Nationwide Mutual Insurance Company. NPR-0784AO (08/16) ##

By Joel Lyons, PT, OCS Routine vs Change

In the field of physical therapy, one of the biggest challenges we have is trying to convince our patients of the need for compliance in their home exercise programs. Many people who get injured have never been on a regular fitness program. So trying first to convince them that they need to do a specific regimen to get over their current problem is tough enough, but then trying to have them continue a semblance of that routine to stay fit and prevent further injuries can be especially difficult. One strategy is to recommend that they find several times a week that they can commit to the time to do their program regularly. Find a very convenient time of day and day of the week when they don’t typically have other responsibilities. Mark it on a calendar or put it in the smartphone scheduler. Then hold that time sacred. Don’t let other appointments run in to that time. They say that it takes 6 weeks of repetition to make a task a habit. We have them try to commit to that for 6 weeks. Fortunately, a lot of regular runners have already fallen into this habit and have been able to stay consistent with their running for weeks, months, and even years. The beginner runner might try to follow this recommendation if they are having trouble with consistency. There is no doubt that starting anything new can have its challenges, but be patient and know that you may not be perfect. There will be unavoidable disruptions to your routine, but look toward the long game. Over time it will be easier to stay the course. The other end of this spectrum can also be problematic. Some people get into such a rigid routine that they run into hurdles. It may not be that running the same time of day or same days of the week is all that

bad, but running the same distance on the same route at the same speed can cause some issues. But before we go into that let me speak to the same time of day and day of week scenario. Although it can be helpful in keeping you compliant and consistent with your program, if you choose a time of day that is not close to the time of day that you might race then you can find yourself very uncomfortable. The most common example is someone who always runs in the evening and then signs up for an 8 a.m. race. That person may find it very difficult to loosen up and get up to the speed that they need to. Simple fix (although not always so simple): choose at least one day of the week when you can run in the morning. You’ll be glad you learned how much more warming up you might need before the race. Now to the problem with the same route, distance, and speed: boredom. If you do this same thing every frickin’ day, sooner or later you will get bored. Go to a different park once in a while. Try your route in reverse. Add one mile but go slower. Reduce distance by one mile but run faster. In the long run, these changes will help keep you excited and interested in the activity you know you really enjoy. The added benefit is fitness. When you keep to the same speed and distance you get efficient at that run. You start leveling off in your fitness. You don’t burn as many calories. You don’t challenge your cardiovascular system. You get stale. Adding a hill workout once in a while will also add some benefits. It’ll make you stronger and more tolerant to stresses in your system. It never has to be an extremely difficult hill or many repetitions. ➜

... it takes 6 weeks of repitition to make a task a habit.

In fact, doing 3 or 4 mildly challenging hills that last 20 to 40 seconds could be an excellent start. Another thought: try a different surface occasionally. The same asphalt, concrete or treadmill can set you up for overuse injuries if not varied enough. The trails this time of year are simply wonderful. Shelby Farms, Wolf River, Shelby Forest, or Stanky Creek all are perfect places to start. Scared you might turn an ankle or stub a toe? Slow down your pace by 2 or 3 mins a mile. I guarantee you will still find it a great workout. Using muscles you haven’t felt in a long time will make you appropriately sore, but also build strength to improve your other runs. Still not convinced? Well, try a golf course perimeter or even stepping off a paved trail once in a while. There are plenty of sections on the Wolf River Greenway that are grassy just beside the trail. Even if you do them for only 10 or 15 seconds, hop back on the pavement and look for the next spot that is safe, you will be mixing it up enough to help yourself in the long run. The track is also a good smooth but softer surface than the roads. Hate going around in circles? Do just one mile after you have warmed up on the road. Since it is smooth, measured and fast, time yourself. Keep doing it and time yourself again in a month or two.

Another area that runners should consider when thinking of change: shoes. The benefit in wearing the same shoe that seems to be working is obvious; it’s reliable, feels good, and doesn’t seem to irritate your foot. However, there are several reasons to consider change. One obvious one is the manufacturer makes the change with the new model. All of a sudden you are forced to make the change on their terms. Why not rotate two pairs of shoes from different companies? That way if one model becomes obsolete you’ve got another one that you are already used to. Another good reason to do this is that each shoe has only so many features that are unique to it that you like: a stiff heel counter, a soft midsole, a comfortable upper. It may have other features that you don’t care for: a screwy tongue, a slightly narrow fit, or an irritating stitching. If you find another shoe that doesn’t have these less-than-desirable traits, half of your runs could be done with the comfort that these items give. It’s sort of like the reason for cross training: you vary the activity enough that it complements the overall experience. So keep to a routine to help you stay consistent. Change things up to keep from boredom and to optimize your fitness. Good luck out there and keep it fun! ❑

sed.

y clo l i r a r o mp

ORDER ONLINE ZAKABOWL.COM VISIT US 575 ERIN DR CALL US 901.509.3105

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

Notice about MARATHON RESULTS Because of Covid-19, many marathons scheduled for 2020 have been postponed or cancelled, so there will be no list of Memphis-area marathon finishers in this issue. When marathons can be scheduled without the risk of spreading the virus and they resume, Millie Jackson will begin checking the Marathon Guide website again for her usual report on Memphis-area finishers. We look forward to having Millie return as a regular contributor to the Roadrunner. Brent Manley, Editor

Attention: Fellow Runners! Do you have some unusual experiences as a runner, or some thoughts about our sport you would like to share? Don’t keep it to yourself – share with your fellow runners. You can contact the editor at any time to discuss potential contributions: brentmanley@yahoo.com or 901-246-6477. This is your publication. Be an active part of it. — Brent Manley, Editor

Race Calendar (From the MRTC website)

Date & Time: Sunday, November 8 Race name: Virtual Road Race Series 1st Half Marathon Information: https://rrs.raceroster.com/

Date & Time: Sunday, October 11 Race name: Virtual Road Race Series 1st 10-Miler Information: https://rrs.raceroster.com/ Date & Time: Race name: Location: Information:

Saturday, October 17

Date & Time: Saturday, November 21 Race name: Road Race Series 2nd Half Marathon/ Big River Crossing Half Marathon & 5k Location: Tom Lee Park, Riverside Dr, Memphis Information: Big River Crossing Half Marathon and 5k: https://rrs.raceroster.com/page/big river-crossing-half-marathon1 Information: Full Road Race Series: https://rrs.raceroster.com/

Junior League of Memphis 5k/10k Junior League of Memphis 3475 Central Ave., Memphis Details coming soon!

Date & Time: Sunday, October 25 Race name: Virtual Road Race Series 2nd 10-Miler Information: https://rrs.raceroster.com/

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

Sunday morning

Monday afternoon

Tuesday morning

Run: Germantown

Run: Fleet Feet Coed Fun Run Time: 6 p.m. Place: Fleet Feet, 4530 Poplar Ave. (Laurelwood Shopping Center) Distance: 3, 5 and 7 miles Contact: Eric Flanders, 901-761-0078

Run: Fitness Plus Lunch Run Time: 11:45 a.m. Place: Fitness Plus, 2598 Corporate Ave. off Nonconnah between Millbranch and Democrat Distance: 7 miles Contact: Rick Ellis, 901-345-1036 Showers and extras available. Access to Fitness Plus facilities free to runners on group run day

Thoroughbreds

Time: 6:30 a.m. - (June thru Sept.); 7 a.m. - (Oct. thru May) Place: Panera Bread 7850 Poplar Avenue, Germantown Distance: 4, 7, 12.5 (or more) miles Contact: Charles Hurst 901-491-2096 or churst9676@gmail.com Water stops provided on the course. Big fun group with all paces. Run: Cool Runnings Time: 7 a.m. Place: Shelby Farms Visitor Center, lower parking lot Distance: 10+ miles Contact: bostonbear13@gmail.com Run: iMARG: Indian Memphis

Association Runners Group

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

Run: Southaven Striders Time: 6 p.m. Place: Central Park (Tchulahoma entrance, east side of park) Distance: 3-5 mi. (9- to 12-min. miles) Contact: Kyle McCoy, 901-299-8630 or Kalmac220@gmail.com Angie McCoy, 901-233-0168 or anggail09@gmail.com Run: Sea Isle Park Runners Time: 5:30 p.m. Place: McWherter Senior Center 1355 Estate Drive Distance: 1 mile-5K Contact: Sea Isle Park Runners Facebook group Notes: One mile loop around Sea Isle Park and two miles of hills in wooded neighborhood east of the park. Beautiful and safe course!

Monday morning

Run: Salty Dogs of

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

Time: 7 p.m. Place: Bardog Tavern, 73 Monroe Ave., downtown Distance: 3-5 miles run through historic downtown Memphis and afterward enjoy food, drink and camaraderie. Contact: Miles Durfey 901-387-7475

Bardog Tavern

Tuesday afternoon Run: Track House Workout Time: 6 p.m. Place: U of M Old Field House Track Distance: Various workouts Contact: Paul Sax, 901-276-5758 Run: Black Men Run Memphis Time: 6 p.m. Place: Varies. Check https:// www.facebook.com/ groups/425282507588975/ for location Distance: Usually five miles Contact: Shannon Chisenga, 215-834-4687 or shannon.chisenga@blkmenrun.com

14 REL-TN-P91348 RoadRunners.indd 1

6/9/09 2:06:05 PM

Wednesday morning Run: Southaven Striders Time: 6 a.m. Place: Central Park in Southaven (Tchulahoma ent., east side of park) Distance: 3-5 miles (9- 12-minute miles) Contact: Kyle McCoy, 901-299-8630 or kalmac220@gmail.com

Wednesday afternoon Run: Breakaway Running Time: 6 p.m. Place: Wolf River Store 1223 Germantown Pkwy. Contact: Barry, 901-722-8797 or 901-754-8254 Run: Midtown Run Time: 6 p.m. Place: Corner of Madison and Tucker, across from Huey’s Distance: 6 miles

Thursday afternoon

Run: Fleet Feet Time: 6 p.m. Fleet Feet hosts individualized speedwork sessions including track and tempo workouts for runners who want to get a little quicker. No fees. Contact: Feb at 901-761-0078 or lovetorun@fleetfeetmemphis.com Run: Sea Isle Park Runners Time: 6 p.m. Place: McWherter Senior Center 1355 Estate Drive Distance: 1 mile-5K Contact: Sea Isle Park Runners Facebook group Notes: One mile loop around Sea Isle Park and two miles of hills in wooded neighborhood east of the park. Beautiful and safe course!

Saturday morning

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

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

Run: FIT4MOM Run Club Time and day of week: 8-week sessions. Location: Shelby Farms Park Distance: All distances Contact: Amy Earnest memphis@fit4mom.com or visit www.memphis.fit4mom.com 15

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

Run: Run & Play Time and Place: meet the first Saturday of the month at 9 a.m. at various locations in town (see website for each month’s location) This group is geared for moms with strollers and/or toddlers. Info: www.seemommyrun.com/tn/ Run: Mommies on the Move Time: 9 a.m. Place: Shelby Farms Visitors Center Details: For mothers with strollers and toddlers Contact: www.seemommyrun.com/tn Run: DAC Fitness Collierville Time: 9:30 a.m. Distance: from 5K beginner to half marathon training at various paces Contact: Heather Nichols 651-1065 or Brandy Heckmann 443-653-0385

Various Days Run: Tipton County Road Dawgs Time: Friend us on Facebook under Road Dawgs and check posting of upcoming runs, usually on Sat. a.m. Place: Check Facebook Distance: All distances, all ages, all paces. Runs are in Tipton County and north Shelby County Contact: djroaddawg@yahoo.com