The Roadrunner - September 2019 by Memphis Runners Track Club

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

September 2019 • Vol. 39, No. 7

Training starts Sept. 21 – Races Oct. 19

THE ROADRUNNER

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

Message from the President (by Steve Spakes)

Nutrition on the Run (by Ashley Ludlow) A publication of the Memphis Runners Track Club September 2019 Vol. 39, No. 7

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Back at it: MRTC Kids! season starting soon

Tributes to a special runner: Mary Rose Branyan

My North Korean adventure (by Rod Carr)

Why we do it: stories from WRWM coaches

Just do it: have fun, that is (by Rebecca McDonald)

Meet New board member: Charles Flanigan

Marathon Results (compiled by Millie Jackson)

Conquering the hills in Seattle (by Rome Delasalas) Bartlett Runners celebrate 30 years (by Paul Ireland) Group runs

Race Calendar

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On the cover

Training starts Sept. 21 Races Oct. 19 See page 6. Photos by Dayna and Perry Lytle

Start2Finish Event Management Grivet Outdoors

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Inside Front Cover

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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 (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 and deadlines for submitting articles to the Roadrunner, contact the editor.

MRTC Board of Directors 2018-2019 OFFICERS President/ Sponsorship Director Steve Spakes stevemrtc@gmail.com Vice President Suzie Hicks-Hurt 901-496-1377 s_hickshurt@bellsouth.net Treasurer Charles Flanigan Jr. mrtc.treasurer@gmail.com DIRECTORS Past President / Special Projects/Results John Payne 901-494-8266 johncharlespayne@comcast.net

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

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

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

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

Director Kent Smith kent824@bellsouth.net

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

Director Peter Mercredi Director Dennese Black

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

From the Editor’s Desk Brent Manley Sports do not build character – they reveal it.

with the long runs in the hot and humid conditions, and we endured one adventure that involved running through in a mess of prickly weeds that left us all with itchy legs (we gave Mark some good-natured grief about it). Most of those in the group were better at running than I was, but that was a good thing. I came to love the sport as much as they did and I looked up to them for their achievements and support. We bonded in those months of training and formed a group called the SAMs (for smart-aleck marathoners). We often talked about how a 10-mile run – at one time a daunting challenge – was more or less “easy” for us after all that marathon training. I have slowed down a lot as a runner, but I still love to do it. I treasure the memories of my travels and the people I met while attempting to run a marathon in every state (I made it in September 2014 when I finished the Maui Marathon in Hawaii). I don’t race as often as I used to, but I’m determined to be a finisher in this year’s road race series. Less than a week ago as I write this, I was amused when I saw my finish time and age-group placing in the second RRS 5K. My time in the second 5K was slower than in the first 5K, but I ended up with a better age-group place. I was third out of eight in the first 5K, fourth out of 11 in the second. Maybe I’ll be lucky in the 5-Miler. One thing’s for sure: I will be there. I’ve never thought of myself as a talented runner, but I do love the sport and the people who share my feelings about running. I say it often: Runners are good people. I like to run with others (Bill Hecht and Steve Barry are fine running buddies), but I also enjoy a solitary run – and I feel really good when I’m done even if I struggled a bit on the road or trail. My plan is to keep on keepin’ on for as long as my body will let me.

— Heywood Broun

Let’s just do it

I started running – more or less – in about 1984, more than 35 years ago. I say more or less because at the outset I had no idea what I was doing. I was living in Houston at the start. I learned a lot about the sport and myself after moving to Memphis in 1989. It was only after I joined MRTC that I gave any thought to what makes someone a runner. As most of you surely know, there’s more to being a runner than putting on a pair of Nikes and heading out the door on a Saturday or Sunday morning for a quick jog in the neighborhood. I didn’t think of myself as a runner – in the sense that I’m getting at in this essay – even after I ran my first marathon (December 1996). I signed up for it just to see if I could do it. I had learned enough to know that running a marathon is important to many runners, so I wanted to try. After training by myself in the brutal conditions we all experience in the typical Memphis summer, I was surprised that I was able to manage a pace of 11:08 per mile for a time of 4:52. I was excited to have finished but had no real idea of whether my time was good, bad or indifferent. I know one thing now, though: I was lucky on the day of my first marathon: It was cold outside. It wasn’t until the early part of 2017 that I began to think of myself as more than a wannabe runner. It started when Donna, my wife, noticed an ad in the newspaper about a continuing education class on “how to run a marathon” at the University of Memphis. The class was led by Mark Higginbotham, who has helped countless people meet the challenge of the marathon and come out smiling. We trained hard with Mark and learned to cope

I say it often: Runners are good people.

A Message from the President By Steve Spakes runner camaraderie. Weather permitting, MRTC will sponsor some fine music in the church parking lot. The Blackwater Trio will play from 7 p.m. to 9 p.m. Friday. Come and enjoy! MRTC board members will be hanging out, so please come introduce yourselves and say hi! Another project in the works is an 8K / 16K trail race at T.O. Fuller State Park on Saturday, March 21. We finalized all the details and, at this point, it looks like it’s going to happen. The proceeds will be divided between the park and MRTC. That is a fun trail to run. I’d like to welcome a new board member. Charles Flanigan (see page 21) has been elected to the position of treasurer. A lot of you may know that Charles is one of the founding members of the Journeymen Racing organization. We are so fortunate to have Charles on our team. He is replacing Lorrie Williams, who did so much for MRTC and will be very much missed. An MRTC shout out to Kathy Kramer and Steve Cooper for their performance in the Frisco Railroad Run 50K. Kathy set a Missouri state record for her age group and Steve was the RRCA Grandmaster Regional Champion. Our own MRTC Kids! Head Coach, Dayna Lytle, was featured in the July Health and Fitness magazine. Finally, I’d also like to thank my good friend Frank Cotham, a cartoonist for New Yorker and other fine magazines, for letting us publish one of his cartoons that appeared in the New Yorker magazine. I am sure that this drawing was the result of his aggravation at my constant talk of running. Thanks for all of you for supporting MRTC.

It is very much an honor to be the MRTC President-elect, especially as we observe the 40th anniversary of the founding of the club. It will be a fun challenge to uphold the standards set by John Payne, George Higgs and Lisa Overall, the three presidents I have served with since I joined the MRTC Board. The running community has generated so many good memories for me over the years. I ran track in high school and the occasional 5K when, around 1999, I signed up for Mark Higginbotham’s marathon class. That led to my first marathon – in New Orleans. But I couldn’t leave well enough alone. I became a member of the wayward group called the Warthogs. This led to even more marathons, beer, the Sylamore 50K, wine and, as I was reminded recently, some fun post-run pool parties. The Warthog adventure even led us to the Rome Marathon. Ever run a marathon while having limoncello? Seriously, starting and finishing at the Colosseum is awesome, not to mention the sights along the way. But the Warthog adventure to Bordeaux, France, to run the Marathon de Medoc was a one-of-akind experience. This adventure consists of running the countryside and stopping in at several chateaus in the region and tasting their wine along the route. The last mile has the world’s longest oyster bar for your pleasure. Enough of my running memories. Of course, the Road Race Series will have started, and we appreciate all the runners, volunteers, and sponsors. MRTC is teaming up with the Tour d’Esprit folks again for race days of Oct. 11 and 12 to avoid conflict with the RRS. We are going to help them promote the race with a theme of 3

Ashley Ludlow

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

Can milk alternatives do a body good?

Dairy (cow’s) milk; lactose-free milk; milk free of A1 beta casein protein; cashew milk; soy milk; almond milk; coconut milk; hemp milk; oat milk; pea milk.

alternatives were nutritionally inferior. In recent years, the quality of many milk alternatives has improved with new types and fortifications making them more nutritionally complete when cow’s milk is not an option due to allergies, taste preferences or other factors. If you drink a plant-based milk, do keep in mind that your intake of certain important nutrients, such as protein, calcium, and riboflavin may be lower. Cow’s milk does contain saturated fat. For the longest time, The American Heart Association, and many other nutrition experts advised consuming nonfat milk rather than whole (full fat) milk. Research showed that saturated fat increased the risk for cardiovascular disease. New research on health effects of the saturated fat in whole-fat dairy has shown this isn’t the case. In 2017, a meta-analysis of 29 studies published in the European Journal of Epidemiology found that saturated fat from dairy products did not actually increase the risk of cardiovascular disease but instead had a neutral effect. This is great news because the presence of fat in dairy products gives milk a better mouthfeel, making it taste better, and increases a person’s satiety level. The protein found in dairy cow’s milk is high quality, which means it contains the full range of amino acids.

Regular cow’s milk has always been in a health category of its own. Whole cow milk contains about 88% water, 5% carbohydrates, 3% protein and 3% fat, along with vitamins B1 and D, modest amounts of vitamin C, niacin, and folate. It also contains minerals: calcium, potassium, and phosphorous that boost the body’s bone formation during childhood and adolescence. Vitamins D and A are added to milk to increase its nutrition. The exact nutrient composition of milk can depend on factors such as the breed of cow, the animal’s diet, and even its stage of lactation. Goat and sheep milk are other types of milks consumed. Cow’s milk has always been considered the highest standard of milks, providing a healthy blend of protein, calcium, vitamins D and B12, phosphorus, riboflavin and niacin. That was because in the past, milk

When deciding which milk is best for your family, one thing to keep foremost in mind is the calcium content. Calcium is critical for bone health. It helps to build and maintain strong bones. Calcium is needed to help your heart, muscles, and nerves function optimally. Not consuming enough calcium can be detrimental to your health. Kids who don’t get enough calcium may not reach their full adult height and adults who get too little calcium in their diet may have low bone mass, which can lead to osteoporosis. How much calcium you need depends on your gender and your age. The recommended daily allowance of calcium for men ages 19 to 70, is 1,000 milligrams of calcium, and 1,200 milligrams for men 71 and older. Females between 19 and 50 years of age need 1,000 milligrams of calcium a day, and 1,200 milligrams if

You may remember this catchy slogan from the 1980: “Milk Does a Body Good.” Although it was an excellent and simple message, in reality it is a more complex issue. Today there are more than a dozen milk and plant-based milk alternatives on the market with highly varied nutrient profiles and health benefits. But not all milks or milk alternatives are considered equal.

Which milk is the best?

Deciding which milk is the healthiest for you and your family is a multifaceted process. Does someone in your family have allergies or a lactose intolerance? Are you on a special diet or trying to address a certain health issue? Are you a vegetarian or a vegan? You also want to consider what nutrients your body needs, such as protein and calcium, along with the taste of the milk itself. If it doesn’t taste good, it won’t be consumed. Your answers to these questions will help you determine what types of milk may be best for you and your family.

Here are 10 types of milk you can find today:

Calcium is king

Dairy milk is the gold standard

they are 51 and older. Kids need varying amounts of calcium depending on their age; infants younger than six months old need 200 milligrams of calcium daily, according to the Eunice Kennedy Shriver National Institute of Child Health and Human Development, within the National Institutes of Health. The amount rises with age, ranging from 700 milligrams daily for kids between ages 1 and 3 to 1,300 milligrams a day for teenagers between the ages of 14 and 18. There are varying amounts of calcium in different types of milk. Whole cow’s milk has 276 milligrams of calcium per cup, while skim milk has 299 milligrams. Thankfully, many plant-based milks are fortified with calcium, which means that calcium has been added calcium to increase the calcium level up to 25-50% of the recommended daily allowance for adults. Unfortunately, some plant-based milks aren’t fortified, so they can be quite low in calcium. For example, unfortified soy and almond milk has about 61 milligrams of calcium and unfortified cashew milk has only about 2% of the recommended daily value. If you drink plant-based milk, do choose the fortified options to benefit from its better nutrient profile.

found in milk products that can be difficult for some people to digest. For a person who is lactose intolerant, drinking regular milk can cause stomach upset, bloating and diarrhea. People who normally have this issue are lacking an enzyme, called lactase, that breaks down lactose in the body. Lactose-free milk has the lactase enzyme added to the milk, eliminating the issues that lactose caused. Lactose-free milk has nearly the same taste, texture, and nutrient profile of regular milk and can even be used in recipes. Milk free of A1 beta casein protein. Typical cow’s milk contains both A1 and A2 beta casein protein, which are the major casein proteins. Casein makes up about 80% of the total protein in cow’s milk. Whey makes up the other 20%. But emerging research suggests that A1 beta casein may be an inflammatory agent that contributes to gastrointestinal distress. An Australian company, a2 Milk, sources milk from cows whose milk contains only the A2 beta casein protein. More research is needed, but people who have had issues with milk may find relief by drinking milk with the A2 protein only. Cashew milk. Many people like cashew milk’s creamy taste. Cashew milk has about 4 grams of protein per cup and 8% of the daily value for iron. Many cashew milks, however, can contain a half-teaspoon of sugar per serving, so go for the unsweetened varieties.

The scoop on the different milk alternatives

Lactose-free milk. This is regular cow’s milk that is free of lactose. Lactose is a type of carbohydrate (sugar)

(continued on page 27)

MRTC Kids! Race Director Dayna Lytle

Calling all Kids. Calling all Families. It’s Time to Have Some Fun, Get Healthy and Run By Dayna Lytle Training culminates in a race for program participants only. The young runners get to participate in their race, receive medals for a job well done and eat a great meal by the famous MRTC cookers. The one-hour training sessions are held on Saturdays in the spring and fall at the field south of Agricenter International, on Germantown Road just south of the intersection with Walnut Grove Road. For 2019, registration for the races begins on Saturday, Oct. 19 at 2 p.m. at the Clubhouse in Overton Park (south entrance to the park). Races start at 2:30 p.m. at the Clubhouse unless otherwise communicated. The kids will be broken into appropriate ages and skill levels. We will have skilled coaches for each group.

The MRTC Kids! run program focuses on children in the community and teaches them a sport we all love – running! I am Dayna Lytle, MRTC Kids! race director and Mom of two teenagers! Along with a team of highly qualified, creative, fun and kid-friendly coaches, I am ready to train your kids of all ages and ensure your whole family has a great running experience! Training is based on the children’s ages and abilities. In the training program, the kids learn to maintain proper form when running and how to complete their assigned distances. The focus of MRTC Kids! is on four (4) core values: NAPS 1) Nutrition 2) Activity 3) Perseverance 4) Self-esteem

Training Sessions:

11 a.m. to noon in the open field south of the Showplace Arena at the Agricenter Saturday, Sept. 21, 2019 Saturday, Sept. 28, 2019 Saturday, Sept. 5, 2019 Saturday, Oct. 12, 2019

MRTC Kids! run uses the Road Runners Club of America “Kids Run the Nation” program guide. Children are taught that proper nutrition and hydration are important in daily actions. In addition, our coaches give instruction on how to run safely, the importance of a warm-up and cool-down, stretching, running etiquette, and how to have fun while you exercise.

The Races:

2:30 p.m. on Saturday, Oct. 19, at the Clubhouse (south entrance to Overton Park) Includes refreshments and finisher items 6

Distances by Age:

4 & under - 100 yard dash 5-6 year-olds - Âź mile 7-8-year-olds - Â˝ mile 9-10 year-olds - 1 mile 11-13 year-olds - 2 miles

Entry Fee:

$25 per child

Please note:

Awards and finisher items must be picked up race day. Training goodies must be picked up on the day distributed. In case of inclement weather, there will be no make-up sessions. If you are interested in coaching or helping out with the MRTC Kids! run training sessions, please contact Dayna Lytle at sunflday@me.com. No qualifications are required. You just need to be energetic and love to teach kids how to run. Volunteering for MRTC Kids! is a great way to give back to MRTC. You will always receive rewarding smiles and leaps of joy from the kids as they finish their races!

Renew your MRTC membership at www.memphisrunners.com

Some of the many MRTC Kids! coaches. 7

Mary Rose Branyan 1954 – 2019

Mary Rose Branyan, an accomplished runner and biker and a beloved member of the MRTC family, died of ovarian cancer on May 16. She was 65. Known for her competitive spirit and numerous successes as a runner – including a Boston Marathon qualification in 2014 – Mary Rose will be remembered for her grace and the way she related to her many friends. Born in South Pittsburg TN, Mary Rose Ensor married Tom Branyan in 1979. Mary Rose worked as a dental hygienist until her retirement. Besides her husband, Mary Rose is survived by her husband’s parents and her brother Jim and his family. The Branyans were avid travelers and hikers. They backpacked in New Mexico, Colorado, Wyoming and Montana and traveled throughout Europe, Mary Rose Branyan with her husband,Tom. Africa and South America. From Mitch Lansky, one of Mary Rose’s many admirers: “She was a fun, uplifting person to be around, and she had the ability to make anyone around her feel like they were the most important person in the world. Everyone wanted to run with Mary Rose.” Tom Branyan, Mary Rose’s husband of nearly 40 years, said, “She was the kind of person who always found the good in people.” Tom said Mary Rose was committed to fitness and worked out throughout her entire adult life. “She loved running and biking and she got energy from being around people.” She was a member of MRTC and the Memphis Hightailers Bicycle Club. Lansky said that with her commitment to her sport, Mary Rose “evolved into a very good runner.” The first 5K of the annual MRTC road race series, which took place on July 14, was special for many of Mary Rose’s friends because it was the 8

anniversary of her last race. At this year’s series 5K, Sara Estabrook and Susan Struminger, two of Mary Rose’s close friends, wore bibs with the words “Running for Mary Rose.” “She was a wonderful, beautiful person,” said Estabrook. When Mary Rose was diagnosed with cancer, Estabrook said, “just like her running, she fought it with everything she had.” After Mary Rose was diagnosed with cancer, her running friends had tee shirts made up with big letters on the front: “MRBBQ,” for “Mary Rose Branyan, Boston Qualifier.” Lansky said everyone laughed when people

Mary Rose Branyan near the finish of the OBX Marathon in Outer Banks NC in November 2014. She finished in 4:26:28, good enough to qualify for the Boston Marathon. thought MRBBQ meant “Mister Barbecue.” Friends wore these tee shirts in her honor and walked the West Clinic 5K with her and her husband last September. Tom said his wife’s friends were there for her and for him while she was undergoing treatment. “Her running buds were like angels,” he said. “They supported her and me.” Jody Fisher met Mary Rose at one of the 10-mile races in the MRTC series and became friends with her almost instantly. “Not a day goes by that I don’t think of her,” Fisher said. “She touched so many hearts in town.” Peggy Scott is another runner who became friends with Mary Rose on the first meeting. “She is one of the dearest friends I’ve ever had,” said Scott. “She never spoke a bad word about anyone. She made us all better people for having known her.” Mary Rose’s running friends have set up a fund

At the first 5K in the 2019 MRTC road race series, Sara Estabrook and Susan Struminger wore bibs with the words “Running for Mary Rose” to honor their late friend. 9

to place a bench in her memory in Shelby Farms Park â&#x20AC;&#x201C; right off the Chickasaw Trail where Mary Rose ran so many times. Contributions can be made to Shelby

Farms Park Conservancy in memory of Mary Rose Branyan c/o Development, 6903 Great View Drive North, Memphis TN 38134.

Mary Rose Branyan, at center in the pink hat, surrounded by friends who walked with her and her husband, Tom, in the West Clinic 5K last September.

Queenstown to Pyongyang By Rod Carr Editor’s note: This account of a running adventure came about because of a request by me. My friends Rod and Jenny Carr traveled to Memphis from New Zealand in March 2019 in part because of a major bridge tournament in town that month. Over lunch one day, Rod mentioned that he was entered in the Pyongyang Marathon in North Korea in April. My reaction: “It’s been nice knowing you.” Rod laughed but agreed to write about his experience for this magazine. His third-person essay does not suffer from the deviation from the normal format. It was a relief for me to see his email hit my inbox with the article attached. Enjoy. — Brent Manley

April 2019

Queenstown, New Zealand and Pyongyang, Democratic People’s Republic of Korea (DPRK), share at least one thing in common: they both hosted New Zealand-born, American-educated Dr. Rod Carr as he ran his latest two marathons, bringing the total to 22 since his first marathon in Wellington, New Zealand in 2003, the same year he ran the Boston Marathon, his first international. At 60 years of age and running times in the fourand-a-half-hour range, Rod is neither exceptionally old nor particularly fast. But what entices this legally blind, now-retired University President and former Chairman of his country’s Central Bank to head to North Korea to run? Rod had told friends and family that after he completed the San Francesco Marathon he was retiring from marathon running. Then his young nephew Simon, who had completed his first marathon – in Paris, France – found Koryo Tours, a company who have been assisting international runners participate in the annual Pyongyang Marathon. Simon asked his uncle if he was up for it. Once committed to coming out of retirement, Rod was approached by the President of the University of Canterbury Students’ Association to run the Queenstown marathon as a fundraiser for the building under construction to replace the student building

The author with his Pyongyang Marathon finisher medal. destroyed in the earthquakes that hit Christchurch in 2010 and 2011. Queenstown and Pyongyang were on the calendar. Queenstown, New Zealand, a draw card for international tourists, is located on the shores of Lake Wakatipu, among the mountains that create one of the most stunning settings in the world. The course starts as a bit of a trail run and turns into a road run into the town. New Zealand is known as one of the most trusted and open societies in the world. It is clean, green and empty. No one feels threatened by New Zealand. Its agricultural exports are said to be sufficient to feed 40 million people, well in excess of the needs of its domestic population, which has yet to reach 5 million. In comparison, DPRK/ North Korea is known as one of the most closed and isolated countries in the world. It is challenged to feed its 25 million people and is seen as threatening by a number of countries. Nevertheless, runners who travel extensively find that North Korea and other countries have do have 12

The author runs through the haze and dust early in the Pyongyang Marathon in April. some things in common when it comes to running events. The families on the sideline watching in Pyongyang were very similar to spectators in all the city marathons... encouraging, clapping, enthusiastic and kids wanting to â&#x20AC;&#x153;high fiveâ&#x20AC;? passing runners. Course marshals were helpful and respectful and runners shared the same pain. In both cases, before the day was over, cold beers were consumed. It was a fast field in Pyongyang, the winnerâ&#x20AC;&#x2122;s time around 2 hours 12 minutes. A field of 1,600 runners included about 1,000 amateurs, mostly foreign. There was an expectation that runners could complete in under 4 hours to benefit from completing in the stadium before a crowd of 50,000 invited guests who had come to give the runners a sendoff, watch a soccer game and recognize the lead runners as they crossed

the finish line. The course, an out-and-back route, is run on wide, flat roads and takes runners from the downtown centre to the outskirts of town and back. Pyongyang is a city reported to have a population of 3 million people housed in modern high-rise apartment buildings owned by the state. Its public transport system includes a 16-station metro tunneled 100 metres below the city. It doubles as a nuclear air raid shelter. Above ground, the streets are wide and uncongested, there are few private motor vehicles, most cars are owned by the state. There are some privately owned cars, often a gift from the state in recognition of exceptional achievement for the country, such as sports people who win international competitions. All education and health care are state funded and provided. Military service is not compulsory, but everyone leaving school is either at

... before the day was over, cold beers were consumed.

work, in further education or in military service. The population visible to visitors on the streets, in the Metro and shopping centre were as well dressed as the people on the streets of any New Zealand or American city and looked well fed as they went about their daily business. That said, outside the city on the two-hour drive through the countryside to the demilitarized zone, the lack of agricultural machinery and livestock is in stark contrast to a drive through the New Zealand countryside. The land looks harsh, the people working the land look less prosperous than their city countrymen and women. Travel bans and sanctions imposed on DPRK raise the question of whether participating in the Pyongyang Marathon might be or be seen to be supporting the regime of a rogue state. Rod’s perspective is that travel is a great educator and never more so than when so little first-hand experiences exist. Further allowing the local people to see foreigners as people like them with shared interests in sport can only help connections as human beings. The experience reminded Rod of his first visit to Beijing 20 years ago as a guest of the People’s Bank of China. Visitors were made to feel welcome, hosting was a matter of pride, showing off the good and diverting attention from the not so good was a guide’s responsibility. Visitors were expected to be compliant and respectful. In visiting Pyongyang there were some clear ‘no, nos’. No photos of military stuff or personnel or of construction sites. No religious texts or proselytizing. No bending, folding or mutilating images of the President, his father or grandfather. No written material about DPRK.

One of the starkest visible contrasts Rod observed between the streetscape in Pyongyang and the rest of the world’s cities is the complete lack of advertising in Pyongyang. It highlights the distinctiveness of our modern consumer society where advertising and choice stimulate consumer demand, in contrast to producer societies where the primary purpose of production is to meet basic needs with limited choice. Public spaces were strikingly clean of litter. The city is served by a large coal-fired power station. During the visit, which lasted four days, but for a few “Blinks,” electricity supply seemed stable. Although darker than modern cities, Pyongyang at night is not blacked out. It seemed to Rod that Pyongyang today might have some things in common with Wellington, New Zealand in the late 1950s ... one state-owned radio station network, one state-owned phone company, state-provided housing, health and education with state-regulated access to finance, foreign exchange, pubs and shop trading hours. New Zealand was a producer society with limited consumer choice. Of course, there were very important differences, including a multi-party political system, freedom of religious choice and practice, a welldeveloped private sector, especially in agriculture and manufacturing. If you want to run in a difficult-to-get-to place, add Pyongyang to the Antarctic, Easter Island and Queenstown, as Rod did. If you want to learn about a place that must be one with the fewest first-hand experiences, sign up for Pyongyang. That said, be prepared to pack an open mind, check travel advisories and comply with the laws of not only the country you are visiting but the country you are a citizen of. A shot along the course in a rural area outside the North Korean capital.

Roadrunner deadlines for 2019 October issue - August 27 November issue - Oct. 8 December issue - Nov. 12 Jan.-Feb. 2020 - Dec. 17

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

Runners said it It’s not bragging when I tell you how many miles I ran today. It’s so you don’t judge when I devour the whole bag of chips. Any idiot can run. It takes a special kind of idiot to run a marathon. I’m a runner Mom. Just like a normal mom, but much cooler. You know you’re a runner when you see another person running and you’re envious. I’m a distance runner. I’ve been trained to keep going even when it’s hard. When it hurts. When it sucks. When I don’t want to. It’s relentless progress to the finish.

Back in Pyongyang: a wedding in a plaza with statues of two national heroes.

Call it what you want: stubbornness, endurance, determination, guts. Deep down, I don’t know how to give up – and it’s always worth it in the end.

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

Women’s program coaches give – and get – inspiration By Brent Manley One of the strengths of MRTC is the commitment of a large group of volunteers who show up to help whenever and wherever they are needed. MRTC would not be nearly as successful as it is without the people who give their time and energy to make sure the club can provide a fun, meaningful experience for runners in the Memphis area. These volunteers show up at races and other activities without any expectation of compensation beyond knowing that they are helping the club to fulfill its mission of promoting and supporting running in the community. Among the tasks MRTC’s volunteers undertake is that of coaching, starting with the MRTC Kids! Program, which you can read about in this issue on page 6. Another key role for volunteer coaches is in the award-winning Women Run/Walk Memphis program. Just prior to the beginning of the 2019 WRWM season, a number of the coaches joined other program volunteers at the kickoff expo at Shelby Farms Park. Some of the coaches shared their reasons for volunteering – and what they get out of it. Susan Scott, 73, started walking in 2011 “to get in better shape.” Scott says she likes exercise and found that she has a competitive drive. “I want to win,” she says, recalling a firstplace finish in her age group at age 65. Coaching appeals to Scott for a couple of reasons. “I still wanted Susan Scott to still participate,” she says, “and help those who are getting started to love running as much as I do.” Another benefit, she notes, is that she is “healthier and stronger.” Another coach is Lisa Smith, who started in the WRWM program in 2016. “I wanted to learn how to run and I heard it could help me lose weight,” she says. Although she liked the program, Smith, who works for AT&T in customer services, did not continue running after the first year. Year number two in the Lisa Smith program was different, she

says. “I decided to stick with it, and I increased the frequency of my workouts. In 2017, Smith entered a half marathon in Nashville and made it to the finish line despite some issues along the way. “I almost died out there,” she recalls. “That’s how it felt.” Undeterred, Smith completed another half marathon that same year, taking 40 seconds off her first half marathon time. “I felt a whole lot better,” she says. Smith, a first-time coach, says she volunteered for the job at the behest of Millie Jackson, another coach and one of MRTC’s top volunteers. Smith remembers her “graduation” 5K in 2017, when she recorded a PR, thanks in part to help from Coach Julianne Tutko. “She was pushing us all the way,” Smith says. When Jackson suggested Smith sign up as a coach, Smith agreed. “Somebody helped me,” she says, “and I wanted to give back.” Lisa Taylor-Gunn, 59, is a retired school teacher whose first exposure to the WRWM program Millie Jackson was through an ad on TV 10 years ago. “I said, ‘I can do that,’ ” she recalls. She trained as a walker, but on the day of the graduation 5K, she got cold feet and stayed at home. That was not the end, though. “I made a promise to myself not to back down again.” She went back the following year and soon was into running rather than walking. Last year, she entered the MRTC road race series and finished every race to earn a Road Warrior trophy. She also ran the St. Jude 5K and 10K and finished this year’s Navy 10 Lisa Taylor-Gunn Nautical Miler. Taylor-Gunn is coaching beginning runners in the program this year. One of the most determined of the WRWM coaches is Evelyne Malone, who is back to help the new walkers after four knee surgeries. Malone, 60, signed up as a beginning runner in 2013 after the program was recommended to her by a former boss. Malone now works as senior coordinator in Customs Brokerage at FedEx. She recalls that her introduction to running was challenging at first. “I wanted to run but I had no idea 16

what it would take,” she recalls. What kept her going was her mindset: “I had determination.” After the introduction to MRTC through the women’s program, Malone became a committed volunteer, and, starting six years ago, she persevered through her physical problems, showing up Evelyne Malone on crutches on one occasion and a walking boot another time. Malone started coaching the walkers in 2016 and has apparently found her niche. “I really like the walkers,” she says. As for the program, Malone adds, “I love it. I like the people, I love the

other coaches, and I always learn something new. It’s a continuing education process.” Lori Cohoon is another experienced runner working with the beginners in the women’s program. Cohoon, 50, is a professor in the University of Memphis English Department. Lori Cohoon She started running while in college at Penn State University. She moved to Memphis in 2004 and joined MRTC the following year. She ran a few 5Ks and started volunteering. Cohoon describes herself as a back-of-the-pack runner, but her (continued on page 27)

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

and panting up the (then) insanely steep Crump Stadium steps, plus tons of sleepovers, pool parties and bowling nights. We turned a sport that many dread as hard and painful into something fun that helped us bond as a group. About 11 years ago, some of our team started running together again. Once again, we loved the pain, but we loved the camaraderie even more. Given that we were now adults, the sleepovers happened only when we went out of town for races, but there was still lots of sweat, laughter and soreness to go around during and after runs. Our runs were very frequent back then and we ran a lot of races throughout the year. Fast forward to the last couple of years and life has gotten very busy. My friends now have young children and are busy raising them. We still run together, just not as frequently as we would like. Adding to the normal responsibilities of adult life, my job as a school teacher gets more and more demanding every year, and I took a second job as a personal trainer. It is work I absolutely love but the irony of being a personal trainer is that you actually have less time for runs and workouts yourself because you are always busy planning others’ workouts!

If you aren’t having fun, then what’s the point? By Rebecca McDonald

Our runs were very frequent back then ... I was at my peak two-plus years ago and PR’d in pretty much every race. In the 2016 RRS, I placed first in my age group. In the 2017 Winter Off-Road Race Series, I placed second female overall. In 2018, I dropped to third female overall but I was still feeling pretty good about myself as a single mom who could keep myself in shape! But when the second job hit, I found less time for runs, and instead of trying to push myself to always get faster or go farther, every run became more of a rushed maintenance run. Then I would race home, shower and head to work. I wasn’t just missing the fun of pushing myself and chatting with friends, I wasn’t doing a lot of activities that used to bring me joy. Worst of all, I felt like downtime with my daughter and other people I loved was limited and rushed. To add to that, I injured myself last fall and runs that were over 3 miles long or any speed work caused excruciating pain. The 3K of the WORS served as a horribly painful reminder that I had not been taking enough time to rehab myself from injury. When the 5K rolled around

Rebecca McDonald and her daughter, Alana. I’ve been a runner for the last 26 years. I started running with (or trying to keep up with) my mom around our small farm in Arkansas. The next year, when we moved to Memphis, I decided to run track at Snowden, which for 8th-grade girls includes a lot of giggling and talking about boys. I continued to run with my mom on the weekends, and when I finally could keep up with her, I started running with my dad, too. While there is very little giggling and talking about boys while running with your parents, I did enjoy hearing their stories and talking about various aspects of life, even if it was only for the distraction from the pain that I was in. My Central High days of track and cross country were filled with lots of sweaty runs, weight workouts, 18

I had decided to take it easy and talked myself out hike down a muddy creek bed while the dog splashed of being competitive. I finished the race feeling only through the water, we enjoyed every moment of it slight pain. The 8K, my favorite of all, was the first without stressing about lost mileage/time. I didn’t feel time in months that I felt good and actually enjoyed a the slightest guilt about not getting in a hard run that race! I never even looked at my standing in the series day. I spent time with my family out in nature, got a until the night before the 10K; I was just so excited to little exercise, and felt rejuvenated again. I decided we be enjoying races again! all need more runs like that. All three of us left muddy, While I was running the 10K and letting my mind wet, and happy and vowed to have more similar runs. slip into stressing about my time and rehab process, I Most of us run for one or more of these reasons: heard a volunteer yell, “If you aren’t having fun, then to stay healthy, maintain/lose weight, avoid diseases what’s the point?” That really hit home for me. The or because we love that runner’s high. For us normal rest of the 10K, I just focused on enjoying myself, even people who aren’t trying to keep a college scholarship the insanely muddy parts! I finished second in my age or aren’t professional runners, when life gets really group for the series. That’s not near as good as the last busy it’s important to remember the best reason of all: two years, but respectable. But more important, to just have fun! I started having fun again! My daughter, Alana, has started running track this year. Recently we decided to take a run through the Shelby Farms Auto Home Life Business Motorcycle dog park. This is our dog’s favorite place in the world because he gets to be off leash and go wild. It’s our favorite place because we love running/ hiking in nature. I decided to let her set the pace, so it would be stress free and fun. When she suggested we pause and

As a local agent, I’m here for you.

MRTC bad-weather policy

MRTC contracts to provide finish-line services at local races. When there is inclement weather, the race director has the option to postpone or cancel the race and is responsible for notifying the MRTC and participants. In the event of a cancellation, rescheduling is unlikely because of the number of races already on the MRTC calendar. For MRTC races (the Road Race Series, the Winter Cross Country Race Series and the Hill & Dale 8-miler), the policy is that the race will go on, rain or shine. The start of a race may be delayed to let bad weather pass, but scheduled races will be run.

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MARATHON RESULTS

Meet your new board member Charles Flanigan When and where were you born? Memphis, TN 1974.

FOR MEMPHIS-AREA RUNNERS

How long have you lived in the Memphis area?

Compiled by Millie Jackson

Deadwood-Mickelson Trail Marathon Deadwood, SD • June 2, 2019 Thomas Schnapp Millington, TN 6:24:15 Leadville Trail Marathon Leadville, CO • June 15, 2019 Nathan Berry Memphis, TN 4:44:35 James Holland Memphis, TN 6:53:04 Grandma’s Marathon Duluth, MN • June 22, 2019 John Weinlein Memphis, TN 2:55:43 Michele Mallory Memphis, TN 3:56:44 Joseph McGuinness Memphis, TN 3:57:06 Missoula Marathon Missoula, MT • June 30, 2019 TJ Harvey Jackson, MS 3:59:19 Kona Marathon Waikoloa Village, HI • June 30, 2019 Angela Brunson Collierville, TN 5:17:08 Chris Camp Hernando, MS 6:05:22 Heartland Series - MI Niles, MI • July 8, 2019 Anntriniece Napper Memphis, TN 6:26:14 Grandfather Mountain Marathon Boone, NC • July 13, 2019 Christopher Rayder Collierville, TN 2:58:44 Richard Nance Tupelo, MS 4:49:23 Robert Rayder Collierville, TN 6:05:57 Jack and Jill’s Downhill Saturday Marathon Hyak to Tanner, WA • July 27, 2019 April Hilsdon Southaven, MS 3:54:20 Nikki Simmons Olive Branch, MS 4:27:34

I am a lifelong Memphian.

Tell the readers about your education and your family.

I went to high school at Craigmont and did a semester at UofM. I married my wife, April, in June of 2012 and we have two kids: Winston, 6 and Evelyn, 4.

What is your occupation?

I am a project manager at Metro Construction LLC.

How did you get into running?

I got into running in 2008 at the age of 34 to lose weight and get healthier. I signed up for the 2008 RRS and earned the Road Warrior trophy and I’ve been hooked on running ever since.

How did you become involved with MRTC?

Running races in Memphis since 2008, I have become friends with everyone on the board. I have been looking for a way to help out, so when I heard that the treasurer position needed to be filled I jumped at the chance to volunteer.

What is your “job” on the board?

I am the new treasurer, so I do all things money. I also make sure everyone fills out their TPS reports. 21

Steepness in Seattle PROLOGUE

By Rome Delasalas

The author on the course of the Rock ‘n’ Roll Seattle Half Marathon. 22

The excitement built as we prepared for our first cruise. As a Navy officer in the late 90s, driving a warship along the Alaskan coast did not compare to the relaxation of a seven-day pleasure excursion. Notoriously known for the gluttony of eating and sloth of lounging, cruise ships furnish daily activities uncommon to me. I was determined to arrive on board in great shape, so what better way to prepare than to enter a half marathon the day of departure? Yes, you read that right: Hours before boarding a joyful cruise ship, a crazed half marathon was on the agenda. The chorus: “Typical Rome!” Just a week prior, in the Navy Ten Nautical Miler (11.51 miles) I recorded a win in the 5054 age group. Emphasizing running from within and a clear mind, the effort earned an overall place of 4th among 1,318 participants in a time of 1:18:.66 – a 6:47 pace). The race turned out better than I had hoped, affording time to spare to attend church in Sunday slacks and dress shirt. The fitness and aesthetic aspects in a half marathon provided one motivation. Another motivation came in the form of my Nanay (Grandmother) Rosing passing just two years ago. Running the half honored her as a “Celebration of Life” as I managed a 1:30 finish. Determined to make a better showing, the goal of 1:29 set the stage for me in Seattle. However, this course presented a much harder challenge. It rolled through the city for two miles, then on Interstate 5 for three miles and flattened for another five miles. The toughest challenge came at mile 10, where the steep 9% grade of Queen Anne Hill had runners going 350 feet straight up in one mile. Just surviving loomed and the race didn’t look like a PR event, but hope of reaching the goal required mental fortitude.

The author, in red jacket, with his family at the site of his grandmother’s grave in Seattle. Photo by Christian Delasalas

GETTING INTO SEATTLE

We arrived at SEATAC Airport at 2 a.m. made it to be aunt’s condo by 3 a.m. on Saturday. After five hours of sleep, the three-mile run to C-Link Stadium to collect my race bib gave me a fresh start to the day. Anticipation for a hustlebustle day with family lunch and a mini-high school reunion dinner. Being fit helps me focus and provides a confidence to speak to everyone as if in the presence of kings or giants. My mind and body pay respect to those present with full attention. In previous meetings with high-school classmates, my unhealthy lifestyle caused me to wither or turn to a drink. However, with mental attentiveness, the night’s laughter and conversation brought joyful camaraderie, reflection and united good will within us. The amazing night produced a warm, comfortable exhaustion appropriate for a great slumber. Morning has broken like the first morning. The start line was a mile from my aunt’s home. I made it to the venue in time, factoring in a Port-aPotty break and the the long lines. I was in Corral 1. Unfortunately, to reach my corral I had to make it through a sea of 12,000 runners, almost two city blocks. I made it just in time. My ritual of saying “The Lord’s Prayer” for a safe race started my event. Previous starts in Coral 1 caused anxiety as I lined up with running elites. However, the apprehension didn’t dawn on me today. In fact, calm determination and concentration ruled the morning. A special meeting and pleasure cruise awaited me upon completion of the race. Runners in Corral 1 led the way as the start gun sounded. I glanced at my watch and quickly implemented my strategy: Fast acceleration during the first mile, then locking into a pace on the edge of contentment and insanity all the while keeping a harmonious break-neck rhythm. Starting next to the Seattle Space Needle, the Monorail line shadowed the first mile leading to Westlake Center (the heart of the city) then down to the Columbia Tower. On these same streets just 35 summers past, the wandering youth that was me could be seen with a cigarette in hand. On this day, a graying version of that youth scorched down the same streets to a left-turn into the I-5 Expressway tunnel. The dark, quiet tunnel sounded eerily like the

Queensborough Bridge in the New York City Marathon with its patter of runners’ footsteps. It’s a location that shreds hopes of a PR. However, on this morning, my pace remained steady alongside charging runners as we rolled over the Ship Canal Bridge heading off the Freeway towards the University of Washington. Negotiating a hard-sloping right turn onto Northlake Way and the 5 mile marker, in another mile I saw my dear friends, Rob and Vicky, patiently waited to root for me. The previous day, a message was sent to Vicky to expect me at the Freemont/10K mark around 7:15 a.m. (45 minutes from race start). Luckily, they arrived five minutes early because I had slowed by then. Seeing them raised my spirits. My pace quickened. I was half way through the race when the Mile 7 sign came into view. Running to conserve energy gave me a better chance to survive the looming Queen Anne Hill. However, my mind said, “Stay with the pack, keep up, and don’t let UP!” Flashing by the Burke-Gillman Trail and over the Ballard locks, Mile 9 provided the last relatively flat surface. Queen Anne rapidly

approached. Queen Anne Hill

I turned right at Mile 10, the beginning of the ascent – one mile straight up – of Queen Anne Hill. In my 30s, occasionally training this hill instilled a tempered mental toughness. I am 50 now, and this reacquaintance evoked visions of relentless pain. My beloved Rin’s Hill near my home has a 75-foot elevation change over a quarter mile. Queen Anne towered four times longer and higher. No hill in West Tennessee compares. Approaching the hill, my mind cleared then filled with positive thoughts. “He we go, this is your

(continued on page 25)

moment!” My cadence steadied but more power resonated in each step. “Bound and Dance this Hill,” my mind willed my body to pass struggling runners. My system was in full throttle and resolute on the task at hand, staving off any discomfort for as long as possible. At the middle of the hill (half-mile up), the hurt started to chip at my pain shield. Three quarters of the way to the top, the lungs gasped for breath, sunrays penetrated my skull, and wrenching strain found its way into every leg fiber. “Lift!” was the constant reminder, “Don’t You Dare Give in!, Don’t worry about time, just keep form.” My respect for Queen Anne started many years prior. A beautiful backdrop to the city, she was an epic challenge to the course. I felt a strange honor in running her slopes, giving my best while never slowing to a walk. Any negative clamor met a smile and a singing intonation, “No one can take this from me for I made the moment happen. Enjoy everything about it, even the discomfort.” The apex finally arrived. The one-mile ascent somehow took less than eight minutes. The Rock and Roll organizers promised a gorgeous Emerald view at the top. They did not disappoint with the appearance of Elliot Bay, West Seattle, the Waterfront, Space Needle and, of course, Mount Rainer. “The Treasures of Seattle,” adored since my childhood, continued my love of the Pacific Northwest. The rest of the race finished downhill, which unfortunately, is the most dangerous part of the course. Thankfully, the typical rain of Seattle did not encroach on the day. Wet roads might play serious havoc with a slippery decline. The steep descent crushed quads and missteps could cause severe tumbles to serious injury. A female runner flew by me with reckless abandon as she flailed her arms. My tactic utilized controlled caution by The author at the finish line. 25

shortening the length of my stride and speeding up my leg revolutions as gravity provided the boost. The base of the Space Needle, where the race started, closed in. Finish line: “The end of the race but not of the day” The final kick came with the last turn to the finish line. Reminding myself, “Be Light, and get “Fast Feet”, my closing dash drew me to the line where the clock read 1:29. It was a goal accomplished. There were few runners in the area. I looked back and saw just three runners rounding the last turn. The finishers’ venue was like a ghost town. I worked my way to the results computer and saw that my unofficial time was 1:29:12. I was 71st overall. I found out later that there were 9,925 finishers, so I was in the top 1%. I rushed back to my Aunt’s home with a new mission in mind and little time to celebrate. My wife and son had already packed our bags. My parents soon arrived with surprise that the race was already over. With a quick shower, change of clothes and packing of the car, we made our way across the city to West Seattle for our special meeting. My Grandmother died the morning of June 9, 2017. Today was June 9. Though the purpose of coming to Seattle mainly involved boarding a ship for a week of fun, no way would we miss the chance to see her on this day. With a kiss on her gravestone, a prayer and showing off my medal to her, we departed, uplifted by her spirit. My watch read 10 a.m. The day started with a half marathon, a drive across the city, and visit to my Grandmother, all within four-hours. A chuckle formed in my chest. I made the most of my time. Time for vacation.

WWW.FORRESTSPENCEFUND.ORG 26

marijuana that produces a “high.” Hemp milk has an earthy, nutty flavor, a creamy consistency, and is high in bone-building calcium. One 8-ounce serving supplies 450 milligrams of the nutrient, or 45% if the recommended daily allowance. It’s also rich in omega-3 fatty acids which are anti-inflammatory, which helps keep your cholesterol and blood pressure in check. It contains about half the amount of protein found in cow’s milk. Oat milk. Milk is normally fiber free. Milk made from oats contains 2 to 3 grams of fiber per serving. One brand of oat milk adds chicory root fiber to increase the fiber content to 4 grams per serving. Adults need at least 25 grams of fiber a day, though only about 5% of the population gets that much. A high-fiber diet can help to reduce the risk of developing health conditions, like diabetes, heart disease, colon cancer, and constipation. Oat milk is lacking in protein, containing about half the amount that cow’s milk contains and often contains added sugar. Pea milk. Milk made from peas is vegan, nut free, soy free, lactose-free and gluten free. Pea milk is high in calcium and has 10 grams of protein per cup and is often fortified with vitamin B12. This additional vitamin B12 fortification is great news for vegans who often have trouble getting enough B12 because it is found mainly in animal products. That said, pea milk typically doesn’t provide the same amount of nutrients that you’d get from cow’s milk or soy milk.

Nutrition on the Run (continued from page 5)

Soy milk. Soy milk is low in fat and the unsweetened kind is low in sugar. Choosing a soy milk that’s non-GMO and organic means that it is minimally processed. Highly processed foods also tend to have higher volume of preservatives, which can be associated with inflammation. Soy milk usually has about the same amount of protein as regular cow’s milk and has calcium added. Almond milk. Like soy milk, original and sweetened types of almond milk contain added sugar, so it’s best to choose the unsweetened or “light” varieties. Almond milk often has a sweet and nutty taste and a silky texture. It’s usually low in calories and is fortified with vitamins and minerals. The type of fat in almond milk is heart-healthy because it contains monounsaturated and polyunsaturated fats, which research suggests can protect against heart disease. The bad news about almond milk is that it is very low in protein, having only one gram per cup compared to 8 grams per cup of cow’s milk. Almond milk is also 98% water and 2% almonds. That means for every cup of almond milk you drink, contains only about three to five almonds in it. Coconut milk. Coconut milk contains coconut cream made from coconut meat, water, salt, a thickener such as locust bean gum, an emulsifier such as sunflower lecithin and added vitamins and minerals such as calcium and vitamin D. Coconut milk has a nice creamy consistency and a pleasant (coconut-flavored) taste, but is not as nutritious as cow and soy milks. Coconut milk is also higher in saturated fats than the other milk alternatives and often contains zero protein. Hemp milk. This type of milk is made from the seeds of the hemp plant, which also produces marijuana or cannabis. Hemp contains only trace amounts of tetrahydrocannabinol, or THC, the compound in

The Dietitian’s take:

Women’s program coaches ... (continued from page 17)

running resume belies that categorization. In 2008, she completed the St. Jude Memphis Marathon in 4:16:49. She has run that marathon twice, plus the New York City Marathon and the Barcelona Marathon. Cohoon says coaching the beginners meshes well with her summer vacation schedule. More important, she says, is what she gets from interacting with aspiring runners. “I like meeting the ladies and encouraging them. The women, Cohoon says, “are very inspiring. It takes a lot of courage for them to get going.”

Real dairy milk contains only milk, vitamin D and vitamin A, is minimally processed and contains zero added sugar. This is in comparison to most of the nondairy milk-alternatives, which are processed and have the majority of their vitamins and minerals added. This addition, called fortification, is not federally regulated, so some brands may fortify more, and others less. And when it comes to ingredients, many milk alternatives contain a bunch of them, including sugar, salt, stabilizers and emulsifiers. Another big issue is protein. The protein found in cow’s milk contains all of the essential amino acids making it a high-quality protein choice. Most plant-based milk alternatives are incomplete proteins, meaning that they are missing some of the amino acids our bodies need. Milk alternatives sales are skyrocketing while real dairy milk has seen a decline in sales. Drinking milk alternatives is cool, trendy and different. But most often it is not the most nutritious choice. Unless someone has a true milk allergy, is vegan or does not like the taste of milk, regular dairy milk is what I recommend. It is nutritious, satisfying and an important part of our diet. Milk: It still does a body good!

Still running – three decades later By Paul “Spunky” Ireland

On Saturday, June 1, this year, the Bartlett Runners celebrated their 30th anniversary. I think we are the second-oldest running group in the city. We usually run on Wednesday nights, but we now have a lot of out-oftown members, so we decided to have our anniversary run on the Saturday. We met, as usual, at W.J. Freeman Park for our 4-mile run and then went to El Patron for the celebration. More than 60 people joined us at El Patron. I was glad the fire marshal didn’t show up. John Bookas made an awesome video presentation with photos from the start of the Bartlett Runners to the present. It was great seeing the shots and reminiscing about all our adventures. I had been running for several years, mostly on my own. I made a few running friends along the way but nothing that lasted very long. In the spring of 1989, I ran across Dorothy Criswell, a longtime friend who had moved back to town. As we talked about what had been going on in our lives and when I mentioned that I had started running she seemed very interested, so I asked her if she wanting to go for a run one day. We met at Freeman Park in Bartlett along with Paula Herrin, a work friend of mine, and ran a few laps around the park. That was the beginning of the Bartlett Runners. Our first official race as a very small group was the old Memphis In May 10K. At that race, Dorothy introduced me to a neighbor of hers, Shan Worthington (now Criswell). It was the first race for the Bartlett Runners. The Bartlett Runners are as much about friendships as they are about running. Many of the trips we have made did not involve running. We have climbed California’s Mount Whitney, the highest peak in the 48 states. We have hiked in the Grand Canyon Rim to Rim. Our running events include the New York Marathon, Boston Marathon, Big Sur Marathon, Twin Cities Marathon, the New Orleans Marathon, The Leadville Heavy Half, Pikes Peak Marathon and half marathon, the Bourbon Chase 200-mile relay and The First Tennessee (now St. Jude) Marathon. There have been many local races, too numerous to name. We have also done some regular things like go to the movies or out to eat. We have gone to weddings and celebrated births and, unfortunately, attended some funerals together. We have attended weddings for people who met while running with the Bartlett Runners. One of our members even proposed at one of our Wednesday-night

Bartlett Runners founder Paul Ireland, center in yellow shirt, with other longtime members of the group: Patricia Shea Kerby, Shan Criswell, Debi Bookas, John Bookas and Judy Bosi. Photo by Donna Manley

dinners. Several people who were going through rough spots in their lives joined us and found an instant group of friends. Several romances blossomed during our runs. We all know how running with someone for a while lets you really get to know them. I had one person tell me that when he started dating one of our runners, he was told that he had to come out to one of our runs so we could check him out. He was good and they are married. We are a pretty special group in the sense that no one feels out of place running with us. We have had some really good runners over the years, but mostly we are middle-of-the-road to back-of-the-pack runners, and that makes people feel comfortable with us. Some of the faster runners who have come out don’t care for our slow pace, but that’s okay. Everyone has to run their own race. Our numbers have dwindled over the past few years because, one, we are getting older and, two, several people have retired and left town. But we still meet up on Wednesdays at 6:30 p.m. at W.J. Freeman Park, so if you want a friendly although slow group to run with, come and join us. 29

OCTOBER

11-12

SAVE THE DATE OCTOBER 11-12 3 PM - 3 PM

21ST ANNUAL EVENT SUPPORTING HMMOM

Haiti Medical Missions of Memphis 1779 Kirby Parkway #1, P.O. Box 319, Memphis, TN 38138

Mark your calendars. Your participation supports a full-time medical, dental, and rehabilitation clinic in Croix Des Bouquets, Haiti. Team and sign-up information will be available midsummer! Interested in our quarterly e-news letter? Email below and weâ&#x20AC;&#x2122;ll add you to the list. (put HMMOM newsletter as subject of your email) mariondbailey@aol.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

32 REL-TN-P91348 RoadRunners.indd 1

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Wednesday morning

Thursday afternoon

Wednesday afternoon

Run: Sea Isle Park Runners Time: 6 p.m. Place: McWherter Senior Center 1355 Estate Drive Distance: 1 mile-5K Contact: Sea Isle Park Runners Facebook group Notes: One mile loop around Sea Isle Park and two miles of hills in wooded neighborhood east of the park. Beautiful and safe course!

Run: Fleet Feet Run: Southaven Striders Time: 6 p.m. Time: 6 a.m. Fleet Feet hosts individualized Place: Central Park in Southaven speedwork sessions including track (Tchulahoma ent., east side of park) and tempo workouts for runners Distance: 3-5 miles (9- 12-minute miles) who want to get a little quicker. Contact: Kyle McCoy, 901-299-8630 or No fees. kalmac220@gmail.com Contact: Feb at 901-761-0078 or lovetorun@fleetfeetmemphis.com Run: Breakaway Running Time: 6 p.m. Place: Wolf River Store 1223 Germantown Pkwy. Contact: Barry, 901-722-8797 or 901-754-8254 Run: Midtown Run Time: 6 p.m. Place: Corner of Madison and Tucker, across from Huey’s Distance: 6 miles

Saturday morning

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

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

Run: FIT4MOM Run Club Time and day of week: 8-week sessions. Location: Shelby Farms Park Distance: All distances Contact: Amy Earnest memphis@fit4mom.com or visit www.memphis.fit4mom.com 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: 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: Friday, Oct. 11, 3 p.m. to

Date & Time: Sunday, Aug. 25, 7 a.m. Race name: E.J. Goldsmith Jr. Memorial Road Race Series 2nd 5-Miler Location: W.J. Freeman Park in Bartlett Contact: www.memphisrunners.com

Race name: Location: Contact:

Date & Time: Saturday, Sept. 7, 8 a.m. Race name: Women Run/Walk Memphis Graduation 5K Location: Hope Church Memphis 8500 Walnut Grove Road, Cordova Contact: www.memphisrunners.com

Saturday, Oct. 12, 3 p.m.

Tour dâ&#x20AC;&#x2122;Esprit Church of the Holy Spirit 2300 Hickory Crest, Memphis (See ad on page 30)

Date & Time: Sunday, Oct. 20, 7 a.m. Race name: E.J. Goldsmith Jr. Memorial Road Race Series 2nd 10-Miler Location: Shelby Forest State Park Contact: www.memphisrunners.com Date & Time: Friday, Oct. 25, 6:30 p.m. Race name: Mid-South Fire-Fighters 5K Location: Fire Museum of Memphis 118 Adams Ave. Contact: www.memphisrunners.com

Date & Time: Sunday, Sept. 8, 7 a.m. Race name: E.J. Goldsmith Jr. Memorial Road Race Series 1st 10K Location: Shelby Farms Park Contact: www.memphisrunners.com

Date & Time: Saturday, Nov. 2, 9 a.m. Race name: Race for Grace 5K Location: Shady Grove Presbyterian Church 5530 Shady Grove Road Contact: www.memphisrunners.com Date & Time: Sunday, Nov. 3, 7 a.m. Race name: E.J. Goldsmith Jr. Memorial Road Race Series 1st Half Marathon Location: Singleton Pkwy. and Austin Peay Hwy. Contact: www.memphisrunners.com

Date & Time: Saturday, Sept. 14, 8 a.m. Race name: Eye Opener 5K PJ Run Location: Houston Levee Park 9777 Wolf River Blvd. Contact: (See ad on page 28) Date & Time: Saturday, Sept. 21, 11:30 a.m. Race name: Book It 5K Location: Church of the Holy Communion 4645 Walnut Grove Road Contact: (See ad on facing page)

Date & Time: Saturday, Nov. 9, 8 a.m. Race name: Shelby Farms Park 10-Miler and Buffalo 5K Location: Shelby Farms Park Contact: www.racesonline.com

Date & Time: Sunday, Sept. 22, 7 a.m. Race name: E.J. Goldsmith Jr. Memorial Road Race Series 2nd 10K Location: Shelby Farms Park Contact: www.memphisrunners.com Date & Time: Saturday, Sept. 28, 9 a.m. Race name: Judge Freeman Marr Panther Pride 5K Location: Freeman Park, Bartlett Contact: (See ad on page 31)

Date &Time: Saturday, Nov. 16, 9 a.m. Race name: Tim Creager 5K Location: Bartlett Hills Baptist Church 4641 Ellendale Road, Bartlett Contact www.racesonline.com

Date & Time: Sunday, Oct. 6, 7 a.m. Race name: E.J. Goldsmith Jr. Memorial Road Race Series 1st 10-Miler Location: Shelby Forest State Park Contact: www.memphisrunners.com

Date & Time: Sunday, Nov. 17, 7 a.m. Race name: E.J. Goldsmith Jr. Memorial Road Race Series 2nd Half Marathon Location: Singleton Pkwy. and Austin Peay Hwy. Contact: www.memphisrunners.com 34

September 21 • 9:00 A.M.

Help make a difference...

in the lives of Memphis and Shelby County children.

Food • Games • Face Painting • Balloon Artist • Music • Door Prizes

REGISTER: BookIt5K.RacesOnline.com All proceeds go to Books from Birth, Emmanuel Center Church of the Holy Communion • 4645 Walnut Grove Road

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

Non-Profit Org U.S. POSTAGE

PAID

MEMPHIS, TN Permit No. 960

Photo by John Bookas

Read all about the Bartlett Runners on page 29.