RJ1507

How To Use Imagery To Improve Your Running “We Run The South”

Running Journal Including Multi-Sports Events, Ultra Running, and Racewalking

July 2015

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MERCEDES-BENZ COTTON ROW 10K - HUNTSVILLE, AL

$2.50

Get Ready For Your Target Race Keys100 Ultramarathons Bare Bones 5K Giddy Up & Go 15K/5K Kentucky Horse Capital Marathon/Half Marathon Alexandria Running Festival Half Marathon/5K

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Running Journal • July, 2015

How To Contact Us Or Place An Order: Write: Running Journal P.O. Box 157 Greeneville, TN 37744

CONTENTS On the Cover: Runners get ready to start the 36th annual Mercedes-Benz Cotton Row 10K in Huntsville, AL, on Memorial Day. (See story page 31) Photo by Village Photographers, Auburn, AL.

Race Calendar . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33 Columns Distance Memories, Scott Ludwig . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 Masters Running, Lena Hollmann . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 Running Through the Bluegrass, Tracy Green . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9

Call: 423-638-4177

He Said, She Said, Mary Marcia Brown . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10 Running Through the Age Groups, Mary Margaret McEachern . . . . . . . . . . . . . . .12 Learning from the Young Guns, Ryan Warrenburg . . . . . . . . . . . . . . . . . . . . . . . . . .13 Women’s Running, Carolyn Mather . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14 Running Psychology, Richard Ferguson . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16

FAX: 423-638-3328

Inspired Daily, Rae Ann Darling Reed . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18

E-mail: rj@running.net

Race Results

Website: www.running.net Shopping: shoppingcart.running.net Let us hear from you!

Member of:

This Running Life, Teri Saylor . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20 The Athlete’s Kitchen, Nancy Clark . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29 Down the Road, Cedric Jaggers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19

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Running Journal P.O. Box 157, Greeneville, TN 37744 200 S. Main Street, Greeneville, TN 37743 (423) 638-4177 • FAX (423) 638-3328 E-mail: rj@running.net • www.running.net

Vol. 31, No. 11 President/Publisher Bruce Morrison E-mail: bruce.morrison@running.net Publisher Emeritus Julie Morrison, 1954-2002 Vice President/Advertising John Cash Editor and General Manager Mary Lou Day E-mail: marylou.day@running.net Advertising Rep / Calendar Editor Shirley Woodward E-mail: shirley.woodward@running.net Production Manager Rebecca Garay-León Circulation Manager E-mail: rj@running.net Administrative Assistant Becky Miller Contributing editors: Mary Marcia Brown, Nancy Clark, Rae Ann Darling Reed, JimDugger, Richard Ferguson, Lee Fidler, Bryan Graydon, Tracy Harris Green, Lena Hollmann, Scott Ludwig, Cedric Jaggers, Ellen Jaffe Jones, Ray Krolewicz, Carolyn Mather, Mary Margaret McEachern, Nicholas Norfolk, Pete Rea, Teri Saylor, Ryan Warrenburg.

Correspondents: George Banker, Robert Carver, Sonja Friend-Uhl, Chuck George, Karen Gordon, Winston Howell, Jesse Lindsey, Diane Lyons, Rick Melanson, Jerry Schohl, Claude Sinclair, Leonard Vergunst, Jim Young, Jerry Yunker.

Record keepers: Alabama/Mississippi/Tennessee/Kentucky - Buck Jones, 2920 Eastern Shore Dr., Owens Cross Roads, AL 35763.

Arkansas - Randy Taylor, 102 Weston Place, Little Rock, AR 72211.

Georgia - Joyce Hodges-Hite, PO Box 717, Millen, GA 30442.Maryland Tim O’Keefe, 7214 Limestone Lane, Middletown, MD 21769. North Carolina - Neville Wood, 5309 Chamisal Pl., Raleigh, NC 27613. South Carolina - Bill Marable, 5 Windchime Ct., Simpsonville, SC 29681.

Virginia - Robert Platt, 1300 Army Navy Drive, Arlington, VA 22202.

Washington, DC - George Banker, 7507 Overlook Ct., Oxon Hill MD 20745. West Virginia - Carl Hatfield, 712 S. Chestnut St., Clarksburg, WV 26301.

Chairman, Road Running Technical Council/USATF: Gene Newman, 920 N. Night Heron Dr., Green Valley, AZ 85614.

V.P./East, Road Running Technical Council/USATF: Paul Hronjak, 4413 Pinehurst Dr., Wilson, NC 27896.

Regional course certifiers: John DeHaye, 824 Annalau Ave., Huntsville, AL 35802 (AL). Don Potter, 440 Lower Ridge Rd., Conway, AR 72032 (AR). Doug Loeffler, 1399 W. Royal Palm Rd., Boca Raton, FL 33486 (FL). Woody Cornwell, 1724 Brighton Way, Dalton, GA 30721 (GA). Matthew Studholme, 452 Brookhill Drive, Abingdon, VA 24210 (KY, MS, TN, WV). John Ferguson, 3026 Sesbania, Austin, TX 78748-1912 (LA). John Sissala, 120 Evans St., Rockville, MD 20850 (MD). Paul Hronjak, 4413 Pinehurst Drive, Wilson, NC 27896 (NC). Brian N. Smith, 1827 Falling Creek Circle, Mt. Pleasant, SC 29464- 7415 (SC). Robert Thurston, 13 Kennedy St. NE, Washington, DC 20011 (VA, DC).

RRCA Southern Region Director: Ron Macksoud, Montgomery, AL. E-mail: SouthernDirector@RRCA.org.

RRCA Eastern Region Director: Mark Grandonico, 62 Back Cove Est., Portland, ME 04101. E-mail: eastdir@rrca.org.

State RRCA reps: AL - Ron Macksoud. AR - David Meroney. DC - Paul Thompson. FL - Don Nelson (S. FL), Bryan Graydon (N. FL). GA - Mariska Van Rooden. KY - Donna England. LA - Betsy Boudreaux. MD - Dwight Mikulis. MS - Bryan Lagg. NC - Peter Asciutto. SC - Tim Arthurs, TN Sherilyn Johnson. VA - Goody Tyler. WV - Tom Kramer. Contact information for State RRCA reps can be found at www.rrca.org/clubs.

Contents of Running Journal are copyright 2014 by Carolina Runner Inc. No part of this publication, including artwork and advertising, may be reproduced without written permission of the publisher. Exception: Nonprofit running, bi/tri, walking club publications expressly granted reasonable usage of news and racing calendar information if credit is given to Running Journal.

Running Journal (ISSN 0892-5038) is published monthly at a subscription rate of $19.95 yearly by Carolina Runner Inc., 200 South Main St., Greeneville,TN 37743. Second-class postage paid at Greeneville, TN. POSTMASTER: Send address changes to Running Journal, P.O. Box 157, Greeneville,TN 37744.

presents

Running Journal • July, 2015

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Distance memories The Next Big Thing Because 'I Just Have To' “You wouldn’t understand.”

That’s the only words that came to mind when my wife asked me why … probably because I wasn’t sure I understood it myself. She asked again. This time I upgraded my answer to “I just have to.”

Cindy has known me since I was 18. By now she knows me well enough to know that sometimes “I just have to” is the only explanation I have to offer.

I’ve been a runner for a long time.

Certainly long enough to know when it’s time to take a step back from anything that could have adverse effects on my health and safety, such as: Running across Death Valley in the hottest part of the summer.

Or running 280 miles across the width of Georgia.

Or celebrating my 60th birthday by running 60 miles, then shortly afterwards running 60 kilometers as a cool down.

Or running a marathon not long after running what I said would be my last one, which was then followed by the one after that and the one after that.

The same thing happened after running what I said would be my last ultramarathon. It wasn’t. I ran another, then one more after that.

Those days have come and gone. Almost.

Thinking back over anything and everything I’ve ever tried in my running career, they all have one thing in common: I did them because I had it in my mind that I just had to. Meanwhile, Cindy was always nervously anticipating my ‘next big thing’ and knowing that —whatever it was— she didn’t have a prayer of talking me out of it.

But now I’m at the point where I realize that continuing doing things of this nature just doesn’t make any sense.

Which is precisely the reason I came up with this: The Last Big Thing.

This is the one that I know in my heart will be the last one. This Next Big Thing will certainly be my last. I’ve been thinking about this one ever since the idea came to me, and I’ve totally convinced myself this will turn out to be ‘the one.’

After this I won’t have a reason to try anything else, if for no other reason than this one is going to get everything I’ve got.

After this — if all goes as planned — there won’t be anything left for me to

By Scott Ludwig

give.

I’m calling it the Senoia 60 and this is how it works: I want to run as far as I can in the 60 hours between 6 a.m. Friday, October 23 and 6 p.m. Sunday, October 25. The eight-mile route will start and finish in Haralson, Georgia but the majority of the loop is actually in neighboring Senoia. There will be one central aid station (which will also be used for parking) close to the spot where (SPOILER ALERT) Daryl Dixon killed his brotherturned-zombie Merle on The Walking Dead.

Now for the really fun part: The event is open to the public! The more the merrier.

After all, misery loves company and if things go as planned I can be assured of my fair share. The slogan for the weekend is ‘Run to the Edge’ and was chosen with one thought in mind: I’ve been running and pushing myself to the edge of exhaus-

tion for as long as I care to remember.

This is my chance to do the very thing I’ve always professed to be doing all along. I simply want to discover what my breaking point is … the exact moment when I’ve literally fallen over the edge into true, unadulterated exhaustion. I just hope I’m coherent enough to recognize it when it happens; if not I’m hoping the other runners (Remember: Misery loves company. Lots of it.) will be able to assist.

I don’t know what those 60 hours have in store for me but this I can be sure of: Win, lose or crawl it will certainly be my Last Big Thing.

In all honesty it is the one remaining thing I need to do before I will be free of having to do anything else simply because ‘I just have to.’

If none of this makes any sense to you, then you simply wouldn’t understand.

Scott Ludwig is president and founder of Darkside Running Club (.com). He lives in the Atlanta area and is the author of eight books - six about running - and is working on others. His newest book is Running Ultras to the Edge of Exhaustion. He can be reached at darksiderunning@comcast.net.

He also has a blog at ScottLudwigRunsandWrites.blogspot.com where his books are available - or at any major online bookstore.

Visit the website at: Senoia60.darksiderunningclub.com (logo and website designed by Adamy Damaris Diaz)

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Running Journal • July, 2015

Masters Running End of an Era – But Not a Goodbye!

Change can be good sometimes. A new running route, a different race than the usual on the Fourth of July or Thanksgiving Day, or a run or two each week replaced with cross training. Or maybe it is on a more general scale, like accepting a new job or moving to another city. Or it could be giving something up when you don’t get as much out of it as you used to, or when you can’t give as much back.

After serving the Road Runners Club of America (RRCA) in an official capacity for 10 years, including six years as a Board member, I recently decided it was time to step down. This decision of mine came as a surprise to some, since I could have served one more two-year term as Southern Region Director before term limits would have dictated I give up my seat. My main reason for stepping down was that I have several other things on my plate right now. Therefore I no longer have as much time to devote to the position as I did when I was first elected.

But the Southern Region will still be in great hands during the upcoming years, because my replacement is no other than former Alabama State Rep Ron Macksoud. Ron was elected during our recent convention in Des Moines, IA, and he’s an excellent choice. In 2006, Ron was the recipient of the Outstanding State Representative award. And after serving as the Alabama State Rep for 11 years, he is ready for a new challenge. He is coming into the position with the same fervor and enthusiasm as I did six years ago, maybe even more so!

The mission of the RRCA is to promote the sport of running through the development and growth of running clubs and running events throughout the country. I have enjoyed being part of this organization during the past several years, assisting them in moving forward and realizing this mission. I feel like I still belong, even though I no longer do so in an official capacity. When I started out it was with great enthusiasm, both as the North Carolina State Rep in 2005, and as a Board Member in 2009. It was a pleasure to communicate with the running clubs in North Carolina, and later as the Southern Region Director, with the State Reps in my region. It was fun to go to Championships and other races all over the country, many of which I wouldn’t have the opportunity to attend if it weren’t for the RRCA. And winning a Championship every once in a while was

By Lena Hollmann

the icing on the cake! I have three National Championships (all in the Senior Grandmaster, i.e. age 60+, Division), plus a few Regional and several State Championships.

The best of all though are all the new friends that I made. It was great to get to schmooze with runners from all over the country, who enjoy the sport as much as I do. Most of them weren’t fast runners, but individuals who run for the same reasons I do these days, i.e. for health benefits and camaraderie. I will sorely miss my RRCA friends now when I won’t attend the conventions every year. But I will still be able to stay in touch with several of them on Facebook.

Now I can sit down and reflect on my memories, and what I have learned. As I mentioned above, I am still a part of the RRCA. However, now my role is an enthusiastic fan and supporter. I will continue to donate to RRCA programs, and be available to serve on various committees. I may even attend some future conventions, especially if they come to a place near me or somewhere I can easily get to.

I have attended every RRCA Convention for the past 10 years, except Albuquerque in 2013 for family reasons.

These conventions occur in the spring, and are usually hosted by local running clubs and State Reps. If you get a chance to attend a convention, I highly recommend it! Here you can find seminars and workshops, group runs, luncheons, evening socials, and an awards banquet.

If you want to, you can run a race on the last day. And you are guaranteed to make some new friends!

My first convention was New Orleans in 2005, just three months before the city and region were devastated by Hurricane Katrina. This was one of my most memorable conventions. Not because of Katrina, but because it was here I first met several of my RRCA buddies who would later become great friends. I had recently

become the RRCA State Rep for North Carolina at this time, a position I would hold for four years.

Every convention that followed was a fun adventure, each with its own local attractions and unique flair. A few particularly memorable ones for me were Cincinnati in 2008, and San Francisco the following year. Cincinnati because it was here I received the Outstanding State Rep Award, a prestigious award given to one State Rep each year. San Francisco because it’s one of my favorite cities, and the local running clubs brought us a very entertaining and fun convention. Here is also where I got elected for my first term as Southern Region Director.

The years that followed involved more travel. As a Board member I would attend two meetings each year, plus a third at the conventions. During the last few years we often held our board meetings in conjunction with other running related meetings and gatherings. This is how I ended up attending the 2012 Houston Olympic Marathon Trials in person — as a spectator though! My own race was the following day, when together with about 10,000 other runners I completed the Aramco Houston Half Marathon. Another 10,000 ran the Chevron Houston Marathon.

So, it was the RRCA that introduced me to the mega-races. Or re-introduced me, maybe I should say. I had run a few, including the Peachtree Road Race, many years earlier. But Houston was a “new school” race where I received a finisher medal, plus not one, but two T-shirts! One for entering the race, and the other for finishing.

A few years later I ran an encore marathon — also courtesy of the RRCA! When we held a board meeting in Napa last year in conjunction with the Napa Valley Marathon, I couldn’t pass up running it, even though I had sworn to not run any more marathons after the one I had

done in New York City 10 years earlier.

Not only did I survive the “ordeal,” but I actually enjoyed it!

The organization I’m leaving is different than the one I joined, but also in many ways the same. We have grown a lot, from about 700 member clubs (if I remember correctly) when I came on board in 2005, to more than twice that many now. The growth has been mostly in events and event management companies, although the number of running clubs has also increased significantly. The racing scene has also changed, not entirely to the better. We have to be more vigilant now when we sign up for races, because of all the bogus and fraudulent events that have popped up. This prompted us to write up “Buyer Beware“ guidelines, to assist runners in picking events so they avoid being victims of scams. We also had to address mud runs and similar events, and exclude some the riskier types of events from our insurance. In the coming years there will be more growth, and more changes. And the organization will have to adapt.

But it will still be the same friendly grassroots organization, catering to the recreational runner as well as the elite, and watching over the welfare of our sport. But now under new, great Southern Region leadership! (We also have a new great leader in the Western Region, George Rehmet.)

Even though I am no longer an RRCA State Rep or a Board Member, I will continue to support this fine organization. I encourage you to do so too, by attending conventions, nominating club members for our awards, and donating to our programs. You can find us at www.rrca.org.

Lena Hollmann is a certified personal trainer with American Council on Exercise (ACE). She lives and runs in Cary, NC, and can be reached at lenahollmann@gmail.com.

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Or you may want to tell us about someone else who deserves recognition for a running accomplishment, whether it be running their first marathon or running their first mile!

Please send articles via e-mail to: rj@running.net or mail to Running Journal, P.O. Box 157, Greeneville, TN 37744. Articles should be between 500-700 words or less. Please include a photo if possible.

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Governor’s Square 2801 Wilma Rudolph Blvd., 895, Clarksville, TN 931-647-5801

The Streets At Southpoint 6910 Fayetteville Rd., Ste. 201, Durham, NC 919-484-9575

Hamilton Place 2100 Hamilton Pl. Blvd., 137, Chattanooga, TN 423-892-3069

Concord Mills 8111 Concord Mills Blvd , Suite 695, Concord, NC 704-979-0977

Opry Mills 411 Opry Mills Dr., Nashville, TN 615-800-4224

FOOTLOCKER 6910 Fayetteville Rd., Durham, NC 919-248-0815

FRONT RUNNER ATHLETICS 4251 Hixson Pike, Chattanooga, TN 423-875-3642

RALEIGH RUNNING OUTFITTERS 7449 Six Forks Rd., Raleigh, NC 919-870-8998

WEST VIRGINIA

2773 NC Hwy. 55, Cary, NC 919-362-8282

LOUISIANA

SOUTH CAROLINA

FLEET FEET SPORTS 6251 Perkins Rd., Ste. C, Baton Rouge, LA 225-448-2878

DILLARDS 100 Coastal Grand Circle, Myrtle Beach, SC 843-839-2917

SPORTSPECTRUM 6970 Fern Ave., Shreveport, LA 318-798-1241

FINISH LINE Charleston Outlet Center 4840 Tanger Outlet Blvd., Space 1030, Charleston, SC 843-628-2620

TRI-RUNNING 2813 Johnston St., Lafayette, LA 337-232-8212 VARSITY SPORTS 2021 Claiborne St., Mandeville, LA 985-624-8200 2055 Perkins Rd., Baton Rouge, LA 225-383-8914

Northwoods Mall 2150 Northwoods Blvd., C8, Charleston, SC 843-818-1220

TENNESSEE PACER ATHLETIC 4251 Hixson Pike, Chattanooga, TN 423-875-3642

NORTH CAROLINA

SPORT SEASONS 1000 Rivergate Pkwy., Goodlettsville, TN 615-778-9506

CAPITAL RUN WALK 430 Woodburn Rd., Raleigh, NC 919-828-3487

56 White Bridge Rd., Nashville, TN 615-356-3380 7240 Kingston Pike #160, Knoxville, TN 865-584-1512 500 North Thompson Ln., Murfeesboro, TN 615-809-2880 539 Cool Springs Blvd., #120, Franklin, TN 615-778-1638

ROBERT’S RUNN’G & WALK’G 1440 4th Ave., Huntington, WV 304-522-7867 FINISH LINE Grand Central Mall 281 Grand Central Ave., Vienna, WV 304-485-7080 Huntington Mall Mall Rd. 770 , 770, Barboursville,WV 304-733-5639

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Running Journal • July, 2015

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Running Through the Bluegrass Mission Accomplished, and Here Are More Kentucky Races After dropping out of the Derby Marathon last month, I was in need of a confidence boost. And while I didn’t think I could hit the marathon time I had trained for, I felt like I had a decent half marathon waiting to be run. (Especially since I ran close to 1:30 pace for the first 12 miles of the marathon.)

A few weeks prior, I had sent a link to my mom about a half marathon in Owensboro — more for her interest than mine. At the time I was focused on the Derby Marathon, but had been scouting for an early fall half. This Memorial Day half didn’t fit the bill, but my mom lives about 20 minutes outside Owensboro and I thought it would be a good race for her next year.

After my DNF, it was an obvious choice: cheap entry, small field, not too far, see family and friends, extra weekend day because of the holiday. It was an easy sell, especially after I reviewed the results for the past few years.

This was the sixth year for the race. We stayed in a brand new hotel on the waterfront — it had been open for less than a month and the room still smelled new.

There was no pre-race packet pickup, so we made the two hour drive, had dinner with my family, met up with friends for a beer at a local brewpub called CYO, toured the new waterfront park, and called

Tracy Green, with husband/“mobile support crew” Chris, after the Owensboro Memorial Day Half Marathon.

By Tracy Green

it a night.

The race started at 7 a.m., which is really as late as I think they should. Sunrise in Owensboro that time of year is 5:30 — most years it is going to be hot and humid by 7. Plus, since we came in from the Eastern time zone, it was like racing at the normal time of 8 a.m. for me.

Honestly, for a race in Kentucky over Memorial Day, the weather was as near perfect as you can get. Started off around 60, got into the 70s by the time the 3-hour cutoff ended. Pretty humid, but all told, it was way better than the 5K I ran the weekend before.

We grabbed my packet in no time and I ran into another Louisville runner — a bit of a serial long-distrance racer who had already run a great time at Boston this spring and followed that up with the Derby miniMarathon a few days later. I knew April was in great shape — we’d raced each other through the Triple Crown — and thus my previously decent chances of winning were out the window.

I knew it wouldn’t be a PR day, but if I did the old A goal, B goal, C goal deal ...

A would’ve been 1:30, B 1:32, C 1:34. I haven’t really done much speedwork, or even focused training, since the marathon.

I did run a 5K the weekend before — in abysmal weather — and put up a 19:50.

Not a terrible time but not necessarily in line with my half marathon goals.

Briefly, April made it sound like she just wanted to get her long run in with some company, I thought she might be running easy. But then she went through the first mile in 6:30 and I got my butt out of the way. (Although I still went through in 6:44 — the downside of small races is your relative location to the front of the pack!)

Another woman caught up to me around mile one and continued forward; I kept her in my sights the whole race but she never faltered and I never had the wheels to catch her.

Some definite, strong pros of the race:

water at every mile marker, numerous sprinklers set out by residents, great police support, mostly neighborhood streets.

The cons: lots and lots of turns on the course (mostly lefts) and quite a bit of concrete. I’m not sure why Owensboro has so many concrete streets, but apparently they do.

The course was essentially two loops, one to the west of the start and one to the east. It was easy for my husband to make it from point-to-point on foot — I saw him at least four times and he got in about 11 miles.

I was really solid through 7 miles then slowed a little, averaging 6:57 for the first 7 miles and 7:08 for the last 6. The course was mostly flat, just a few little rolling hills. My Garmin had the elevation gain at 85’, for what that’s worth. I also had the course a little short, but others had it closer to accurate, so I think I must’ve done a good job hitting the tangents!

The finish line was well-stocked, and there was even a buffet breakfast available soon after. They did wait until after the race cutoff to do awards, but with the breakfast option it appeared many people stuck around.

The awards ceremony included a ton of door prizes and really big trophies. Add in a finishers medal and a tech-tee and you’ve got yourself some decent swag for a $50 race.

I’d say mission accomplished: I was able to turn my marathon training into something decent, and feel encouraged that I can put some work in this summer and be where I want to be in the fall.

Speaking of fall — while there is no way I can capture every race in Kentucky, here are some Bluegrass options for halfmarathon/marathon: — Road Home Half Marathon, Sept.

12, Somerset. If you’re looking for an early-fall tune-up option, this race benefiting Habitat for Humanity might fit the bill. Two hills in the front half of the race are challenging but set you up for a mostly downhill rest of the race. Pair this race with a weekend at Lake Cumberland for a nice getaway. http://www.theroadhomehalfmarathon.org — The Rugged Red, Sept. 12, Red River Gorge. The Gorge is a canyon system located in Daniel Boone National Forest, and home to Chimney Top Rock and close to one of the world’s longest natural bridges. This race is not going to be easy, but it is going to be beautiful. It

is described as very hilly and very technical terrain; in its inaugural edition last year, former Zap Fitness runner Thomas Morgan won ... in 1:49:10. Lots of opportunities for camping, cabin lodging and bed-and-breakfasts. This one is on my todo list. http://www.ruggedred.com — Kentucky History Half Marathon, Oct. 3, Frankfort. Inaugural event and the first set in the state’s capitol. Scenery includes the gorgeous Capitol building, Buffalo Trace Distillery and Frankfort Cemetery. Includes 10k and 5k options; benefits the Kentucky Historical Society. www.kyhistoryhalf.com — Iron Horse, Oct. 11, Midway. This race is a staple for one of my coworkers.

Smaller race, rolling hills, beautiful scenery through horse farms, cool swag — awards include handmade pottery

by Kentucky Mudworks. Course is a double out-and-back — 3.5 miles to the west, turnaround and head east just past mile 10 and come back. The second turnaround is by historic Weisenberger Mill, grinding grains since 1865. http://www.ironhorsehalfmarathon.com — EKY, Oct. 24, Prestonsburg. Last year, an Eastern Kentucky-based runner and Ironman, Brent Graden, started EKY Racers to offer quality races in that part of the state.

This marathon/half marathon/10k was one of three events EKY Racers launched last year. It’s great to see a group putting on races in this area, and the group was created with the intent of promoting awareness and raising funds for a new animal shelter in the area. https://runsignup.com/Race/KY/Prestons burg/EKYMarathon — Urban Bourbon, Oct. 24, Louisville.

This a great tourist option, and I mean that in the best possible way. The course takes you from historic Whiskey Row through Cherokee Park, a great mix of urban and park scenery. After the race, there’s a bourbon lounge, Kentucky burgoo, pizza and local beer. This race also has some fun “add-ons,” including a combo packet pick-up and tour at the Evan Williams Experience, and options for a pasta dinner Friday night and a Saturday night dinner special at Down One Bourbon Bar. http://lscmarathon.com — BG26.2 half and full, Nov. 1, Bowling Green. This will be the third year for this race, which is a single halfmarathon loop run twice for the full.

CONTINUED ON PAGE 15

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Running Journal • July, 2015

He Said, She Said How Does It Feel to Complete Your First 100-Mile Ultra?

Close your eyes and allow your mind to surface the memory of your last race.

Perhaps, you pushed through 13.1 miles of a half marathon road race. Maybe, you managed to effectively negotiate the rugged terrain and hairpin turns of a hillfilled trail. Either way, during the final strides that took you closer to your finish line goal, while spectators cheered “You're almost there!,” you likely recruited all of your running muscles and mustered every ounce of your calorie-containing energy to kick to the finish.

But what if you had been running solidly through a sunrise, sunset, and yet another sunrise without rest? What if the soles of your feet were filled with blisters and your skin was chaffed and red from the relentless rays of sun? What if you had run more than a marathon, even more than three marathons, and close to four consecutive 26.2-mile treks? How much energy could you muster, and how many muscles could you recruit to give a kick to the finish?

I recently spoke to two finishers of this year's Keys 100 to ask, “How does it feel to complete your first 100-mile ultra?”

He (Phil Brown) said …

“Finishing the 2015 Keys 100 was exhilarating,” said 38-year old first-time 100-mile finisher Phil Brown.

As Brown traveled to the race's start in Key Largo, he was determined to com-

Phil Brown at the 2015 Keys 100 finish line.

By Mary Marcia Brown

plete the 100-mile journey to the finish line in Key West. Last year's race had yielded an undesirable result for Brown, and he resolved to run past a potential encore performance.

“My first attempt at the Keys 100 was in 2014. I was attempting to complete it with two water bottles unsupported. I ran out of water multiple times and severely dehydrated. I was unable to finish,” Brown recalled.

Though he still approached the 2015 race unsupported in the way of a crew, he stepped into his second year armed with ample hydration.

“Wearing a four-liter race vest, I was able to drink 8 gallons of water throughout the race,” Brown said.

He also ate three apples and five oranges during his 100-mile run - admittedly not ideal, as he felt hungry 12 hours into his race, but enough to endure. With a hat to help shield his face from the sun, compression clothing to help prevent

www.running.net hours, and miles earlier when he stopped to ask Esteves if he needed help capturing a photo.

“Ultra running is a different sport than a marathon or shorter distances in that we become a team of encouragement and share the pain. We are in the same boat with the same destination for a long time.

I spoke to people ten miles into the race then just happen to speak to them again at 70 miles. We were still there, together.

Trudging along looking for our goal,” Brown remembered.

Less than twenty-seven hours later, Brown realized that goal - and he realized it as an individual, un-crewed runner.

When asked if he would try 100 miles again without the support of an accompanying crew, Brown said that he would, but that he would also be open to trying longer ultra distances with a crew.

“Running a 100 miles in the heat uncrewed provided me with a foundation that will carry me through future 100 milers and beyond,” he said.

And what exactly does “beyond” mean for Brown? For this year, it means a possible participation in the Pinellas Trail Challenge (46 miles), running the Save the Daylight 12-hour, trying the Daytona 100, and volunteering at the 12-hour Tick Tock Ultra. In the future, it could mean experiencing a taste of ultra running history with the Spartathlon 152-miler or with ultra running's original 100-miler -Western States 100.

For now however, Brown is relishing in the memory of his first successful 100.

“What great fun it was!” he said.

chaffing, and tried and trained-in HOKAs, Brown was moving down the Florida Keys according to plan - until mile 65.

“The ball of my right foot blistered around 65 to 70 miles into the race. At mile 80 I decided to drain the blister. It made the last 20 miles extremely long and arduous. After favoring my left foot for many miles it blistered also. I now had blisters on both feet around mile 85,” he recalled.

He had never had blisters on the bottoms of his feet before, and had certainly not attempted to tackle more than 30 miles with compromised soles. While he remembered this challenge as being the biggest obstacle of his Keys journey, it certainly had company. As the sun set and the darkness washed over the 97 individuals who finished the 100-mile trek, Brown found himself with no headlamp to guide his strides.

“I knew my race would end prematurely if I did not get a light,” he said.

Running cautiously and almost blindly, Brown eventually reached a crew vehicle and a couple of supported runners. He asked if they had an extra headlamp, and fellow runner,Virgil Esteves happily helped out by sharing one of the extra lamps carried by the crew. Ironically, Brown had met Esteves during daylight CONTINUED ON PAGE 15

Dawn Lisenby with her crew at the Keys 100 finish line (from L to R) Chris Thompson, Carla Cellini, Dawn Lisenby, and Mark Dodds).

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Running Journal • July, 2015

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Running Journal • July, 2015

Running Through the Age Groups Part I: UNCW Track Update - SUCCESS! To begin my July column, I want to correct a mistake I made in my June article regarding appropriate credit for one of the wonderful folks who've exerted great efforts to ensure the success of our drive to save UNCW's track program. I incorrectly characterized the roles of the folks appearing in the first picture. It was actually Tara Martine, not Tom Clifford, who directed the Save UNCW Track 5K, free of charge.

Tara also donated significant time, volunteers and raffle goodies including the bike from Trysports. She put a lot of effort into the race and worked really hard to ensure its success, and - even though I find this hard to believe since she did such a great job with the race - this was her first time directing a race! Tom (who directs the Quintiles Marathon in Wrightsville Beach) assisted by setting up the registration website and providing Tshirts, but Tara was the director, and she truly was impressive! My apologies for not giving credit, and my thanks for such dedication go out to Tara for a job well done.

With that said, on the subject of the UNCW track program, I am happy to report that as of May 31, we had over $255,000.00, exceeding our initial goal by over $5,000.00! Now that we have that first hurdle behind us and we have proven we mean business when it comes to saving the track program, the work toward our larger goal - that of funding a new track facility and ensuring the perpetual existence of the program - can begin in earnest. Needless to say, that will require that the issue remain at the forefront of the running community, especially now that we are entering the summer months when attention shifts away from collegiate athletics. As our group formulates our strategy going forward, I will keep you updated and informed about ways we as a running community can continue to help.

Below is a direct quote from Dr. Roy Love, the “track dad” who spearheaded our effort and who has tirelessly stuck with it and led us up to this point; I cannot say it better:

By Mary Margaret McEachern

Wilmington, track supporters, corporations, small businesses and even elementary school runners from Bellamy Elementary School combined their efforts and showed UNCW the importance of track and field and cross country in their lives. In three short hectic months we raised over $250,000. Thank you all for sharing in this accomplishment. Our goal to save UNCW Track was much more than track; it involved diversity, healthy lifestyles, leadership and commitment to UNCW student athletes. The passion embraced by the UNCW track athletes, coaches, parents, runners, and members of the community of support across the country has spoken. Diverse, inter-gender healthy relationships and teamwork, reflected in track, builds a better UNCW, Wilmington community and world. We look forward to outstanding UNCW Men's and Women's track and field and cross country teams in perpetuity. Working together the Wilmington community, Save UNCW Track and the UNCW Administration, has, and will, accomplish that goal. Roy M Love, DC, Chairman, Save UNCW Track.

Part II: Mindful Running

We've all heard the familiar buzz phrase, “mindful eating”, and (well, hopefully!) we strive to live by this ideal in our diets. The point here is to slow down and consider the long-term effects of your food choices before eating something just because it's easy, convenient, tastes great or fulfills our craving for sugar, salt, chocolate, you name it! While it is certainly unrealistic to expect one's diet to be perfect all the time, the idea here is longThe Save UNCW Track Committee is term consistency. Consider what you are thrilled that the community of about to put in your mouth and before

fy this workout, does it spell certain doom for my running career?” Well, of course not! As a result, by allowing myself to take the occasional unplanned rest day or simply take a nice run without a watch, I've been able to train consistently and maintain an overall level of consistent high quality in my workouts for the longest time period yet in my running life.

I am very fortunate to have coaches who reinforce the philosophy that what matters is consistent strong training over time, even if it means taking a day or two off every so often. I think we would all agree that a few occasional extra rest days beats the heck out of missing several months of training due to injury.

So, especially now, as we enter this hot, humid, tough-to-run season, I encourage you to take stock of your running each day and make sure you are “all-go” for the day's planned workout. If not, take a rest day or do an alternate; your body will thank you and your enjoyment of running will increase immeasurably. Until next time, happy running!

doing so, ask, “What purpose will this food serve? Does it provide a good nutritional bang for the buck at this time? Is it just for fun? Does it further my goal of fueling for success as a runner?” I love the last question because, as a “car gal”, I enjoy any parallel to an automobile, and I like thinking of myself as a finely tuned race car that runs on premium, ethanolfree, high octane stuff rather than run-ofthe-mill “junk” fuel.

Yesterday, as I was contemplating some subject matter for my column over a nice meal, I thought about the idea of “mindful running” and how that could improve one's training, racing and general enjoyment of the activity over the long term.

Because I have run competitively my entire “running” life, I tend to be goal-oriented and generally, I will adhere strictly Mary Margaret can be reached at to training plans as set out by my coaches. mmmceachern@bellsouth.net Typically, this means I incorporate all of the following into each week: one long run, one tempo run or hill workout, one track workout, one rest day, one crosstraining day, and two easy running days.

This type of program proven over time and has worked really well for me.

Your Running Club There is one aspect of my training, however, which differs from the days of in Running Journal yore when I thought I was ten feet tall and bullet-proof, had all those Olympic aspirations, and had not suffered two decades' worth of injuries. That is the notion of “when in doubt, take a rest day or take it Send us information easier”. I call this “mindful running” on your club and include because, in the past, I would have pushed through a tough workout or race even if one or more photos. something was hurting or I was exceptionally tired and feeling overtrained. I We want to help you would “mindlessly” follow the plan laid tell your story by out for me in blind pursuit of some nebufeaturing your club lous goal, without leaving any allowances for frailties of the human body. I would run when sick (even with high fever); once I tried to race on a broken leg; I even tried to run just a few days out from my first lung surgery, thus costing myself a second surgery! Needless to say, I paid for E-mail the story and photo(s) to all that mindlessness - see my previous Bruce.Morrison@Running.Net statement about two decades of injuries!

Now, if I awake and I'm just not feeling right, or if I'm a little too sore in any one Running Journal area, I ask myself, “What purpose does www.running.net today's workout serve? If I miss or modi-

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Running Journal • July, 2015

Learning from the Young Guns Nutrition for Performance As our ZAP-Reebok resident athletes transition from college to the professional ranks we talk to them about doing all the little things right in order to take their performance to the next level. There are a lot of components to training that slip by the wayside when you’re in college: eating in a dining hall, cramming all night for exams, and living in a dormitory among others. Coming from 4 years of daily meal options consisting of french fries, burgers, and pizza, new professional athletes often overlook the role nutrition can play in performance. In the professional world we try to capitalize on all those little things to help runners recover better so that they can train harder and race faster. I’m not a nutritionist, nor do I play one on TV, but as coaches we look at how nutrition before, during, and after competition can improve your performance. Improving performance by improving your nutrition isn’t just for professional runners; there are a few practical tips any runner can easily implement into their daily routine to feel better and perform better on a daily basis.

Our ZAP-Reebok athletes receive nutritional consultation from one of the country’s foremost experts in sports nutrition, Dr. Dan Benardot. In 2013 Dr. Benardot authored a study that looked at energy intake strategies for optimizing body composition. This study changed the way we at ZAP look at nutrition for our athletes. The study looks at some of the hormonal responses that occur when you eat a big meal versus a small meal, and the results advocate easting smaller meals throughout the day to keep your energy levels in balance. When you eat large, infrequent meals your bloodstream becomes flooded with insulin, most likely resulting in an increase in body fat.

Additionally, going long periods of time between meals creates a caloric deficit and leads the body to use lean muscle tissue as fuel rather than fat stores. The concept is that the body activates a selfpreservation mode, similar to if you were starving, where it tries to shed the body tissue that costs the most energy to maintain, muscle, while preserving the tissue that has the lowest anabolic cost to maintain, fat. The study goes into far more depth than that, and at the risk of over simplifying things, the big takeaway is

By Ryan Warrenburg, ZAP Fitness

spreading caloric intake evenly throughout the day has a dramatic impact on body composition. Without even changing your overall caloric intake for the day you can improve your power to weight ratio by decreasing fat tissue and increasing muscle mass.

It’s amazing to think that you can improve your body composition without reducing the number or type of calories you take in during the day, and this new information is a far cry from the traditional belief that calories in equals calories out. Obviously eating a well-balanced diet and limiting junk food could have a more dramatic impact depending on how bad your eating habits are, but with a little bit of planning and change in habits you could improve your energy levels throughout the day and your running performance.

The other aspects of nutrition we talk a lot about are fueling before and after the run. Even if you run in the morning you should eat something before you go out the door for a run; this plays into the negative impacts of caloric deficiency discussed in the Benardot study. You want to make sure your body is burning fat and carbohydrate during the run, and in order to do that you have to keep your caloric intake and output in balance throughout the day. If you’re running in the morning it’s imperative to eat before you run because your body is almost certainly calorically deficient after a full night’s sleep. If you are running for more than 90 minutes you should be taking 100-120 calories in during the run every 40-45 minutes. This will help maintain that caloric balance better and leave you feeling stronger later in the run or race.

In training for a marathon you want to be sure to practice your fueling pattern during training. Find something that works well for you whether it is a sports

drink, a gel, jelly beans, or one of a variety of other options. You should aim to take in 100-120 calories a few minutes before the start and then every 40-45 minutes throughout the remainder of the run.

In addition to those calories make sure you are consuming a few ounces of water every 20-25 minutes, and on a hot day drink a little bit more.

Post run and post race caloric intake is an after thought for many of us, whether it’s because you’re rushing off to shower before work or your stomach is upset and you don’t feel like eating for hours. As a result post run nutrition is an under utilized, yet important, recovery tool. Eating a few hundred calories within 30 minutes of finishing your run is critical in the recovery process. Those calories should include both carbohydrate and protein for glycogen replacement and muscle rebuilding. As a part of our daily training routine all of our athletes eat a few hundred calories immediately after they run.

Fluid intake in important as well, particularly this time of year, and losses of 12% body weight have a dramatic impact on performance. You should be replacing fluids immediately, at the rate of 3 cups for every pound of weight loss. For runs over 60 minutes you should be replacing fluid during the run.

You don’t have to be an elite athlete to take care of your body like an elite athlete. You may not have time for a 90minute nap in the middle of the day like many professional athletes, but proper

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nutrition is simply a matter of reprioritizing the way you consume your food throughout the day in order to run faster and live healthier.

ZAP Fitness is a Reebok Sponsored nonprofit facility which supports post collegiate distance runners in Blowing Rock, NC. ZAP puts on adult running camps during the summer and is available for retreats all year. The facility has a state of the art weight room, exercise science lab for testing and a 24 bed lodge. Coaches at the facility include 2-time Olympic Trials Qualifier Zika Rea, 2007 USATF National XC Champion Ryan Warrenburg as well as head coach Pete Rea. For more information go to www.zapfitness.com or call 828-295-6198. You can reach Ryan at zapfitness@gmail.com.

SUMMER 2015 CAMP DATES:

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Running Journal • July, 2015

Women’s Running Getting To Your Target Race Ready To Go Hopefully you have targeted a race for the fall that has been on your bucket list, or that just appeared to be the right fit for your training plans. You have entered the race and have a plan on how to get there and where to stay and who might go with you. Now the serious part begins.

My dear friend, exercise physiologist Dr. Dave Martin, once explained that when you have a targeted race, every workout you do before said race should have a purpose. But every workout should build to the grand finale of race day. That may sound a bit extreme but it serves to motivate you for every workout. The goal for the day may be to rest or to recover or to increase your speed or your endurance.

Olympian Amy Cragg recently told me she prepares for her long runs just like she will prepare for her marathon, including tapering. She wears the same clothing, the same shoes, eats the same diet and uses the same gels and drinks she will use on the big day. You get a sense of control over

By Carolyn Mather, RN, PhD.

what you are doing and this helps eliminate surprises.

To me getting ready for your marathon (or half) is taking tiny steps that build on the steps taken before. It is a process and you need to see what works for you and what does not. None of the training plans in the world are tailored specifically for you, your situation and your needs. You need to develop a plan that works for you then proceed in executing it to perfection.

Gather the information available and discover what will work for your specific

circumstances. But let me assure you that you have to put in the work. There are no “magic” plans. You must commit to put in the miles.

In coaching ladies over the years, I have found it is a great idea to get out a calendar, record the date of your race, and then go back three months and fill in a weekly training plan. On each day record what you are scheduled to do i.e long run, speed work, hill work, recovery, etc., the number of miles including warm up and cool down, and any other pertinent data.

Remember this is a process, so if need be you can switch days, rearrange days or skip a day if necessary. You should definitely build in one or two rest/cross-training days a week. As you do each session, cross off that workout . At the end of each week you should have done the workouts you had planned, although not necessarily in the order on the calendar. This gives you a lot of positive feedback as you can see where you are going and how far you have come.

Try to remember not getting one or two workouts done is okay. This is a journey and sometimes the road can get rough.

Adjust and adapt and do not worry if one workout gets missed. You are building with tiny steps, one day at a time. On race day it will all be about the entire body of work, not one specific session.

Work on the mental aspect of completing a long race. Be prepared for a bad patch or two and teach yourself methods to get through the trouble and get back on track. Your mind is the most powerful tool that can make or break you. Overcome your troubles with positive affirmations and positive self talk. Do not allow your mind to trick you. You are getting prepared and ready for this adventure.

Pack for all kinds of weather. Mother Nature may not take your expectations into account so be ready for anything. You should have trained in all types of conditions so you are ready.

Get to the race venue two days ahead of time if possible, so you can check out the course, organize your logistics and rest and relax. Save the partying and walking around for after the race. Expos are wonderful but they are truly energy zappers.

Go early and do a quick walk through to see what is there and to pick up your num-

ber. Attending free seminars is a good way to get off your feet and give you some entertainment. You need to rest up.

Spend the day before the race getting everything ready for race morning. Put your chip on your race shoe, pin your number on your singlet and put anything you might need in your gear bag. If you are forgetful, make a list before you leave home of everything you need to take to the start. Include some toilet tissue as there is nothing worse than going into a porta potty and seeing the tissue is all gone. Take your own water and food so you do not have to depend on what is “supposed” to be at the start. Be self sufficient so you have no last minute worries.

Try to sleep the nights leading up to the race as you more than likely may not sleep soundly the night before. This is not a problem. Relax, watch a movie or read.

Do not fret that you are not sleeping soundly. Visualize your success as you are prepared and are going to have fun!

Capsulizing my information is the following quote from Olympian Desi Linden, “Unfortunately there is no big secret. Breakthroughs happen when you consistently put in uninterrupted work day after day. Have a plan that sets you up to hit your goals. As you work through the training runs and workout sessions, you’ll gain fitness and confidence that you’re prepared for the big race . But don’t be a slave to what’s on the page and be sure to listen to your body. Staying healthy is key.

Listen to your body and learn what pain to push through and when your body is telling you it needs rest and recovery.

Trust your training. Even if you didn’t hit every workout, your plan should be building your fitness. Running is a process so you may not see all your gains immediately or all at once, but keep putting in the work. It will pay off down the line.”

And from ultra distance wizard Michael Wardian,”I think the biggest breakthroughs that I have had have been from consistent training. Working hard every day to get better than the day before and not missing days or doing huge miles one day and then nothing the next. Running is terrific in that you get better by running and the more you run the better it feels.”

So the solution to having a stellar fall race is consistency and preparation. Make a plan and then execute it. And remember to have fun along the way!

Carolyn Mather,R.N.,PhD. lives and runs in north Georgia and is a member of the Atlanta Track Club Elite. She can be reached at carolynmather@tds.net.

www.running.net

Running Journal • July, 2015

BLUEGRASS

HE SAID, SHE SAID

CONTINUED FROM PAGE 9

CONTINUED FROM PAGE 10

Packet pickup and pasta dinner are at the National Corvette Museum! This is a Sunday race, which is sometimes a nice thing, but remember that the time “falls back” early that morning, so the 7 a.m. race is going to feel an awful lot like 6 a.m. http://bg262.traxrunning.com — Renfro Rock ‘n’ Run, Nov. 14, in Renfro Valley, KY – south central Kentucky, off I-75 south of Richmond.

This race has it’s own theme song! (Visit my blog for the video.) This is a beautiful course — you’ll see rustic cabins, sprawling farmscapes and even run alongside a lake for 5 miles. Run through a tunnel under the road to emerge at a finish line with live music and lots of fun. The local running community turns out in full for this event. http://renfrorocknrun.com — Rough Trail, Nov. 14, Red River Gorge. Okay, one more Gorge race. This one includes a half and a 50k — the 50k gives runners a chance to see the ENTIRE Gorge, on foot. The half — listed at 13.3 miles — boasts 3,500 feet of elevation gain (and an equal amount of downhill). http://www.nextopportunityevents.com/ro ugh-trail-ultramarathon-50k—-half.html — Honor Run, Nov. 15, Florence.

Celebrate Veterans Day at the second edition of this race in Northern Kentucky.

Half marathon only, with a two-person relay option. Runners are encouraged to honor family and friends with military service through photos on their shirt, names on hats — whatever they can think of. Should make for an inspirational run.

Proceeds benefit Honor Flight Tri-State, which gives local veterans an opportunity to visit war memorials in D.C. http://www.honorrunhalf.com — Country Music Highway, Dec. 5, Paintsville. Half marathon only, capped at 450 runners but usually half that depending on the weather. Participant comments include, “It’s flat for here,” which sums it up. They should change our state motto to “Beautiful But Hilly.” Has a 5k option, too. Finish line features hot chocolate, Santa and candy canes. Cash prizes to top three finishers in the half. http://www.countrymusichighwayhalfmarathon.com By the way, complete the Kentucky History half, BG26.2 half and the Renfro Rock n’ Run half above and earn a special medal as a “Kentucky Mad Half-er”!

Tracy Harris Green is a runner and writer in Louisville, KY, where she lives with her husband, Chris. She races on the New Balance Louisville team and is the Director of Communications and Development for a public school district.

Find her on Twitter @tracygreen or at tracefh.blogspot.com.

She (Dawn Lisenby) said …

“Everyone said I would cry but I was so happy I could only just smile. I am still smiling,” said 47-year old runner Dawn Lisenby.

The 2015 Keys 100 was Lisenby's first attempt at the daunting distance. Having grown to love the marathon, Lisenby initially decided to venture into the ultra marathon distances in 2010. She had been told that a hip injury she sustained in 2009 would prevent her from running long distances. Perhaps proving that ill-fated prophecy false, was in large part the reason Lisenby found such joy at the Keys 100 finish.

“The finish line felt like the accumulation of so many years' worth of work,” Lisenby said.

Prior to her six-month training buildup (which included running in two 100k races), Lisenby put in much concentrated work over the past four years to help prepare her for her recent 100-mile success.

The first three of those years was devoted primarily to 50ks on trails and mountains.

In 2014, she found great success by win-

ning the Citrus Trail 50k Race and the Fort Clinch 50-miler. She also successfully logged more than 50 miles at both the 12-hour Tick Tock Ultra and the Azalea 12/24 (which she won).

Lisenby entered race day prepared to run her own race. She planned to monitor her heartrate the first half of the race (especially with the heat) to make sure she did not exert too much effort. During the evening hours, she planned to push harder.

“I mostly followed my plan although I came across my friend who was in trouble about 50K into the race. I wanted to see him finish as much as myself so I stayed with him for the next 40 miles. Although this made me walk a bit more early on, in hindsight I was probably still pushing too hard early on in the heat as I could never really keep my heart rate down and so HE probably saved my race and helped me to finish versus blowing up,” Lisenby said.

She credits others for helping her finish as well - her Sponsors (Pearl Izumi Run, Trail Toes, and Skratch Labs) and her crew (Carla Cellini, Mark Dodds and Chris Thompson). While her Sponsors motivate her to “put [her] best out there”, her crew helped keep her fueled, cool, and driven to keep moving on a race day where the heat index reached 103.

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“My crew inspired me to finish and push past fatigue and the pain of bad blisters the last 20 miles of the race when I did not think I would finish. I wanted it as much for them as for me,” Lisenby said - and she got it!

Reaching the finish line in 30 hours and 20 minutes, Lisenby realized her 100mile goal for herself, her sponsors and her crew. Fellow runners, volunteers and spectators were at the finish line standing and cheering for her as she ran under the Keys 100 archway. She had made it through the heat, through the pain and blisters, and through the finish line. And while she believes that anyone can run 100 miles when dedicated, disciplined, and properly trained, she was quick to warn, “It is no joke.”

“You cannot fake 100 miles,” Lisenby said, acknowledging that when you work for them, and finally realize them, there is little that compares.

“It is a moment I will never forget and one of the most memorable and best of my life!”

Writer, runner, and Race Director of the 12-hour Tick Tock Ultra & Team Relay, Mary Marcia Brown can be reached at marymarciabrown@yahoo.com or by visiting www.ticktockultra.vpweb.com.

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Running Journal • July, 2015

Running Psychology The Power of an Image!

Engineered for the relentless pursuit of faster.

©2015 ©201 5 New New Balanc Balance e At Athlet hletic ic S Shoe, hoe, Inc Inc..

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A few years ago I was working with a young, talented runner and I asked them if they ever used any form of visualization or imagery to help improve their running performance.

The reply was, “Na, I don’t do that stuff, it won’t help.” I then proceeded to ask the high school runner if they ever daydreamed in class. Immediately the athlete exclaimed, “Yea, I’m good at that! It’s easy to daydream, especially if the class is boring.”

The aforementioned neophyte runner was actually very skilled in imagery, it’s just that they didn’t understand how to properly use and control the images. If you can daydream, you can use imagery training. All of us image every day, sometimes far more often than we ever realize. However, to get the full benefits of the images you create in your daydreams, you need to learn to control them rather than let the images stream in and out of consciousness.

Many athletes in a wide variety of sports include imagery as a part of their normal training programs in an effort to improve their performance. The next time you see a professional golfer preparing to hit a shot, a downhill skier in the starting gate, a basketball playing getting ready to shoot a free throw or a high jumper preparing for their run-up to the bar, you can be almost certain they are rehearsing what they are about to do with mental imagery. Without question, imagery is one of the most critical mental skills to master in order to improve performance.

Runners can benefit from imagery just as much as athletes in other sports. Just think how oftenyou’ve imagined yourself running a personal best in a particular race or running on your favorite secluded running route. I’ll bet you have even visualized yourself winning the Boston Marathon a time or two! We all imagine ourselves having great running performances and being involved in pleasant experiences. The key is being able to do this on command and learning to control the images and see what we want to see.

One way imagery can greatly enhance running performance is in enhancing relaxation while running. This is just as true for beginners as it is for world-class runners. Think about it; when you’re out on a run and you’re imaging yourself having a great race, chances are your form is very relaxed and smooth. On the other hand, if you are imaging yourself struggling and feeling bad you will probably become very tense and ragged as you run. By imaging yourself before and during a run being relaxed and smooth, you can actually improve your running form and thereby, running efficiency and speed.

Another way imagery can help your running is with confidence. How often do you image negative things happening in a race, or even image a bad run before actually stepping out the door? By using negative images you are actually pre-programming yourself for negative things to really happen. Negative imagery can also lead to high anxiety levels. Work to become sensitive to any negative running images or daydreams you may conjure up, and if you do have negative images, try and replace them with positive ones. By imaging yourself running fast, smooth and relaxed, you are pre-programming yourself for success. Imagery is like a self-fulfilling prophecy. Image positive things and you increase the likelihood of the positive things occurring, image negatives and your chances of the negatives occurring increases.

Always use positive imagery! Not only will it help your confidence, but it may also help you worry less, which in turn can save you valuable physical energy. Negative thoughts and images tend to lead to further negative thoughts and images.

It’s almost a given that you should see yourself being successful when imaging. Sigmund Freud aptly stated, “All men are great in their dreams,” Great images are the building blocks for great accomplishments in the future. However, imagery is like any other skill. To improve your imagery you must practice it.

6/8/15 2:14 PM

By Richard Ferguson, Ph.D.

Keep in mind that imagery can be improved with practice, so how then can you work on imagery in systematic manner? Just like running, you have to train your imagery skills. For a few minutes each day, try to find a quiet place where you can get pretty relaxed, as being relaxed is associated with having more vivid, lifelike images. As long as you’re pretty relaxed you can practice imagery anywhere, like riding in the car (not driving!), traveling on a plane or relaxing on your sofa. Wherever you do practice imagery, keep the following pointers in mind.

Try to make the running in your images as real life as possible. Work on trying to feel yourself running at your actual race pace. This is known as internal or kinesthetic imagery. Try to feel the tempo you want as you run. Imagine the feeling you have when you hit certain split times in races. If you can develop feeling while you image, actual neural pathways are established and reinforced to your muscles. Think of it as a little speed work! Sorry, imagery will help your running performance when combined with physical running, but it’s not a substitute for the real thing.

Try to use all of your senses when you image. That means imagine sounds, smells, and the actual environment where you do your training and racing. Imagery is not just visual; it should be multi-sensory. Again, make it as life like as possible.

You should be successful in your images. Don’t imagine failure. If negative images intrude, work to imagine yourself overcoming the challenge, like imaging yourself kicking hard even though you’re suffering at the end of a race. Positive imagery means positive results.

Try to re-experience a successful performance through imagery as soon as possible after the performance occurs. You can then use this “great performance” as a reference point for future imagery. Remember how that great race felt.

Some runners find that listening to their favorite music helps them create more vivid images. Try listening to your favorite song as you image that great performance.

Add some word cues to your images. Saying things to yourself like “fast,” “easy” or “relaxed” as you image may help you later in competition. By repeating the imagery cue words during a race you can bring the feelings of the successful image back to consciousness.

By placing a few minutes of imagery each day into your overall training program you can enhance not only your mental, but also your physical fitness. Remember that running is a holistic sport, so the mind and body need to work together as one, not against each other. Dreams and images serve as the basic foundations of success. If you can see it in an image you can achieve it in life. Try a little imagery training and, as Yogi Berra would say, “déjà vu all over again!”

Richard Ferguson is Chair of the Physical Education, Wellness, and Sport Science Department of Averett University and is an AASP Certified SportPsycology Consultant. He may be reached via e-mail at ferguson@averett.edu

©201 © ©2 ©20 015 N Ne ew B Balanc lance eA Atth hlet etic Shoe, Sh Inc. Inc

We are not made to stop. We are made to keep going. To relentlessly pursue new levels of fast. To go beyond what has been done before.

By always pushing. And always evolving. We are Always in Beta.

newbalance.com/beta

Emma Coburn U.S. Champion

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Running Journal • July, 2015

Inspired Daily Labor Day Tradition at Bradenton, FL The Labor Day Canes Cross Country Classic began in 1993 as a fundraiser for the Manatee High School cross country teams. It was started by the team parents and longtime coach Tom Orehowsky. The idea was to invite the general public to race on the high school cross country course at G.T. Bray Park and allow them the opportunity to compete against local high school runners.

This was something that had never been done before. With the support of the cross country team parents, local businesses, and the Bradenton Runners Club, Tom Orehowsky, more commonly known as Coach O, began his reign as race director of this Labor Day tradition.

Over the years, the 5K course changed only slightly to accommodate changes in the terrain at the park with one major change in 2009 which simply reversed a loop but made the course a lot less confusing and congested.

The 1-mile fun run/walk became a 1K a few years ago in hopes of attracting younger participants. The new 1K course is all on trails within the park so it is safe for all ages. The goal is to get more of the youth in the community interested in running and walking as a

By Rae Ann Darling Reed

way to fight childhood obesity.

My younger sister ran cross country for Coach O at Manatee High School 1993-1996.

I raced the Labor Day Canes Classic 5K and won my age group in 1995 and 1997. Funny how I had no idea back then that one day I would become the MHS coach and Canes Classic race director.

Fast forward to 2003 after my husband and I had just moved back to Bradenton from Chicago and I finally figured out what I wanted to do: Coach. After being turned down by the high school closest to our house, I reached out to the only coach I knew in Manatee County and that was Coach O. He

hired me as his assistant coach.

I spent that first year learning from him about Manatee High School, the cross country teams, coaching, and this crazy Labor Day event we call the Canes Classic. I was most overwhelmed by the Canes Classic and all the work that goes into it. I was happy that I could bring something to the table that first year in that I started the race website: CanesClassic.com.

Even though Coach O retired from teaching and coaching, he is still heavily involved in all things running in Manatee County. He volunteers so much of his time. Now that I am the head cross country coach at Manatee High School and the Canes Classic is now my responsibility, I am very lucky that Coach O still volunteers his time and energy every Labor Day to help me set up the course, start the race, sing the national anthem, and so much more. To be honest, I don't love being a race director, but the Canes Classic will not

end while I am coaching at MHS. This year we will celebrate the 23rd Annual Canes Cross Country Classic 5K & 1K. This event has grown into so much more than the team fundraiser it began as way back in 1993. It is Bradenton's race. Several running clubs include it in their annual racing series. It is the official kick-off event for the fall racing season in southwest Florida. There aren't very many races during the summer months due to the extreme heat and humidity.

The Canes Cross Country Classic is the oldest, longest running race in Manatee County.

Now that's a tradition I intend to keep alive as long as I possibly can!

Rae Ann Darling Reed is the RunnerGirl - a Masters runner and USATF Level2 & RRCA certified running coach in the Brooks Inspire Daily program. Follow her at facebook.com/runnergirl or on twitter: @runnergirl

Photo of the youngest 1K participant. Her older brother and friends ran her in to the finish.

(Photo by Bosstography.)

www.running.net

Running Journal • July, 2015

SOUTHEASTERN ROAD RACE RESULTS more results at running.net

ALABAMA Memorial 5K for Alabama’s Fallen Heroes Mobile, AL – 5/16 Male, Overall – Clayton Marshall 17:53.

9-under – Tommy Biehn 26:47, Benjamin Sutterfield 29:44, Austin Quinlivan 31:57. 10-14 – Adrian Tapia 22:16, Foster Bloch 24:38, Ethan Helton 32:47. 15-19 – Thomas Whittington 21:00, Noah Brown 21:54, Miles Wentworth 22:04. 20-29 – Daniel Holley 21:20, Sam Bolen 23:34, Erik McClure 26:04. 30-39 – Eric Davis 20:50, Matt Lemond 22:02, David Blunier 22:23. 4049 – Alex Barbour 24:02, Jon Morrison 24:06, Brian McGhee 24:34. 50-59 – Robert Staples 20:15, Ed Lessard 22:58, John Sowers 23:23. 60-69 – Ron Danley 24:19, Douglas Davis 28:10, Charles Buchanan 29:53. 70-79 – Will Wright 29:56, Richard Lenz 31:49, Richard Roerig 32:55. 80-over – Phil Bohan 33:49, Killer Kowalski 42:31.

Female, Overall – Laura Hons 23:25.

9-under – Ameera Edwards 27:29, Emily Morton 35:59, Mackenzie Blunier 38:10. 10-14 – Madeline Erickson 26:44, Katherine Morton 28:24, Jana McLemore 32:43. 15-19 – Mia Milne 25:57, Brooke Unger 27:15, Joy Holley 33:49. 20-29 – Kaitlyn Nelson 29:24, Jennifer Sanborn 30:04, Samantha Stewart 32:06. 30-39 – Shelly Beech 24:10, Amanda Whitaker 24:44, Tiffany Newman 25:31. 40-49 – Diana Curd 28:08, Amy D’Arecca 28:15, Cathy Hobbs 28:15. 50-59 – Chris Blunck 25:11, Laura Polka 31:27, Betsy Wooten 31:36. 60-69 – Maureen Higgins 29:46, Mona Denton 36:16, Ann Nielsen 37:52.

70-79 – Peggy Black 33:19. – Will Wright

Phind a Cure 5K Mobile, AL – 5/30 Male, Overall – Alan Ash 18:03.

9-under – Jake Stockert 32:53, Elijah Flowers 42:21. 10-14 – Will Allen 28:03, Nathan Amos 32:28, Caleb Allen 32:34.

15-19 – Dean Hamner 22:35, Tyler Pearson 26:14, Charlie Esses 28:56. 2029 – Jonanthan Barker 20:07, Sam Bolen 24:15, Dustin Moore 29:08. 30-39 –Bradly Kline 22:08, James Contratto 22:28, John Meister 33:22. 40-49 – Brian McGhee 24:37, Stancil Bonner 29:14,

Tony Sands 29:28. 50-59 – Robert Staples 20:40, Tony Dressler 23:43, Leonardo Castillo 26:14. 60-69 – Ronnie Freeman 28:57, Doug Craig 33:06, Robert Weekley 34:12. 70-over – Will Wright 29:39, Bill Bowman 29:47, Phil Bohan 33:30.

Female, Overall – Mary Finn 20:50.

9-under – Sarah Bolding Parker 36:34, Rebecca Westley 57:47, River Dickens 1:01:53. 10-14 – Marykate Westley 43:02, Olivia Gomillion 1:02:32, Hanna Garcia 1:03:48. 20-29 – Claire Roberts 21:11, Lindsay Rhodes 27:14, Laura Oliver 27:18. 30-39 – Lauren Bryant 26:34, Lynn Coulter 28:39, Page Pulliam 29:26. 40-49 – Rebecca Castillo 26:52, Sarah Sayner 28:00, Diane Gilliam 33:25. 50-59 – Betsy Wooten 31:15, Sandra Brown 31:24, June Kennedy 35:03. 60-69 – Elizabeth Freeman 26:43, Maureen Higgins 29:43, Barbara Sharp 39:59. 70-over – Peggy Black 34:14, Mary Goguen 43:30, Patricia Flanagan 45:56. – Will Wright

ARKANSAS Norma Lampert Memorial Lupus Springers 5K Hot Springs, AR – 5/16 Male, Top 25 – 1- Nick Wesolowski 19:28, 2-James Helms 22:21, 3-Corey Stanley 23:32, 4-Kurt Hauser 23:42, 5Trevor Cozart 24:03, 6-Matthew Cheatham 24:34, 7-Justin Miller 24:57, 8-Mark Zybeck 25:36, 9-Charles Moulton 26:07, 10-Hunter Lieblong 26:33, 11-Stephen Campbell 26:44, 12-Ahsur Gregory 27:39, 13-Avery Catlett 27:40, 14-Kirk Conville 28:08, 15-Andrew Loe 19:05, 16-Jim Lewis 29:26, 17-Gene White 29:41, 18Steven Smith 29:49, 19-Mike Bring 31:10, 20-Alan Jordan 31:18, 21-David Samuel 34:12, 22-Joe Barksdale 34:24, 23-Ken McCain 35:19, 24-Jim Yamanaka 35:48, 25-Brent Holliman 36:22.

Walker – Daniel Crutchfield 30:43, Cody Roberts 45:15, Carl Pifer 48:05.

Female, Top 25 - 1-Anne Perry 22:49, 2-Kim McAllister 28:19, 3-Brittany Jones 28:43, 4-Valerie Brassell 28:50, 5-Ashley Kincannon 28:55, 6-Teresa Lee 29:06, 7Katie Clinton 29:17, 8-Connie Turnip 29:40, 9-Amanda Ferrell 29:49, 10-Isabell Baker 30:56, 11-Stephanie Kimp 31:22, 12-Gayla Irvan 31:36, 13-Julie LaRue 31:56, 14-Lisa Grove 32:38, 15-Karma

Turner 32:57, 16-Emma Hughes 33:35, 17-Brittany Esquibel 33:37, 18-Jeanne Gardner 33:43, 19-Candace Jones 36:01, 20-Rosyln Jamerson 36:03, 21-Jennifer Bradford 36:05, 22-Michelle Durmon 36:24, 23-Sherry Blackstead 36:32.3, 24Christie Hauser 36:32.6, 25-Fely Zybeck 37:08.

Walker – Lisa Crutchfield 42:32, Yhadira Lara Villegas 42:42, Jessica Crain 43:00.

Rock Run 8K Little Rock, AR – 5/30 Male, Top 25 – 1-Mark Ferguson 27:35, 2-Brian Sieczkowski 28:03, 3-Cody Fox 28:54, 4-Gary Taylor 29:21, 5Jonathan Aram 29:23, 6-Jonah Tanui 29:27, 7-Ron Mitchell 29:28, 8-Homer Mason 29:44, 9-Karl Lenser 29:46, 10ERik Heller 29:58, 11-John Farris 30:16, 12-Phil Davison 30:28, 13-Jacob Mills 30:35, 14-Kirk Grynwald 30:45, 15-Gus McCoy 31:11, 16-Edward Hill 31:28, 17Josh Whisenhunt 31:38, 18-Jeffrey Grove 31:49, 19-Kurt Lenser 31:54, 20-Bruce Oakley 32:08, 21-Reed Harrell 32:17, 22Billy Plante 32:35, 23-Mark Lacey 32:38, 24-Colin Hall 32:40, 25-Antonio Serna 32:52.

Female, Top 25 – 1-Kaitlin Bounds 30:19, 2-Tracy Tungac 30:37, 3-Tia Stone 31:24, 4-Andrea Sieczkowski 33:36, 5Kristen Dunn 33:50, 6-Natalie Ragsdale 33:58, 7-Nicole Hobbs 35:16, 8-Tammy Helmick 35:57, 9-Kathleen Rea 36:01, 10Jenny Massanelli 36:47, 11-Christine Ferguson 36:56, 12-Betsy Tucker 36:57, 13-Lennon Bates 37:42, 14-Lydia Felland 38:35, 15-Lea Nondorf 39:09, 16-Kerri Behel 39:13, 17-Carole Delaney 39:27, 18-Alyssa Frisby 39:48, 19-Abi Stone 39:50, 20-Brandy Risner 40:18, 21-Shelli Chupik 40:23, 22-April Wurtz 40:28, 23Joanna White 41:05, 24-Rebekah Gridley 41:10, 25-Macy Burroughs 41:27. – Ken McSpadden

FLORIDA Keys100 Ultramarathons / 100 miles / 50mile / 50K Key West, FL – 5/16-17 Male, 100 miles: Overall – Vanderley Pereira 16:17:00, Grant Maughan

19

16:52:56, Byron Roca 18:14:30.

Masters – Zandy Mangold 19:55:33.

18-24 – Aaron Slabach 21:54:33, James Stofel 27:16:23, Aaron Runzo 27:22:03. 25-29 – Zachary Redler 25:46:20. 30-34 – Camilo Martinez 21:21:24, Daniel Kosla 21:47:45, Dani Pensenti 25:57:27. 35-39 – Dave Krupski 18:16:36, Avery Frantz 20:28:30, Michael Bond 21:39:00. 40-44 – Will Glover 19:55:51, Brian Hill 20:56:07, Kevin Marasco 22:52:11. 45-49 – Jason Romero 20:31:18, Hernan Garcia 23:27:4`1, Bill Conway 24:56:58. 50-54 – Peter Svenning 21:41:13, David Green 22:52:11, William Corley 25:05:18. 55-59 – Israel Sosa 26:02:26. 60-64 – David Elsbernd 25:28:15, Robert Falconi 28:37:45, Chris Frost 31:20:58. 65-69 – David Brewinton 32:30:22.

Female, 100 miles: Overall – Tammy Walther 20:16:18, Sandy Sucklin 20:37:26, Bonnie Collins 21:35:42.

Masters – Jodi Samuels 23:24:04.

18-24 – Thailyr Scrivner 28:56:32. 2529 – Krystal Martinez 27:29:19, Kayla Delk 31:26:43. 30-34 – Michelle Matys 23:35:40, Erin Churchill 24:03:32, Renee Tavakoli 26:33:07. 35-39 – Deanna Johnson 25:05:02, Bambi Pennycuff 26:40:10, Crystal Wheatley 30:15:29. 4044 – Melanie Papatestas 30:22:58. 45-49 – Jodi Weiss 25:05:14, Kerri Kanuga 25:33:45, Christy Johnston 26:32:17. 5054 – Kathleen Wheeler 25:13:50, Jane Beere 25:56:28, Yoshiko Jo 26:31:43. 5559 – Pamela Chapman Markle 27:27:59, Dalia Michaeli 30:09:44, Wendy Young 31:20:58. 60-64 – Karen Alexeev 30:11:54.

Male, 50 miles: Overall – Chris Van Smith 7:51:45, Rokas Zickevicius 8:14:41, Patrick Hrabos 8:14:48.

Masters – Tom Drummond 8:52:44.

25-29 – Joseph Berrones 10:51:10, Samuel Horwitz 13:02:31, Mark Prezzemolo 13:44:06. 30-34 – Matthew Breidenstein 9:03:56, Ian Forsyth 11:31:49, Matthew Brown 11:58:08. 3539 – Leon Banister 9:19:01, Brian Thomas 10:34:04, Robert Busby 11:05:43. 40-44 – Sean Kreller 11:51:06, Edward Castaneda 12:14:39, Maury Udell 12:45:26. 45-49 – Andrew Cortez 9:07:14, Michael Soppelsa 9:58:39, Buffer Boesch 10:09:14. 50-54 – Aaron Freedman 9:18:33, Wayne Wright 10:42:12, John Ivan 12:35:59. 55-59 – Robert Frimmel 11:19:47, Tim Russell 13:11:19. 60-64 – John Regan 10:12:35, Quincy Masters 15:54:30.

Female, 50 miles: Overall – Caryn Lubetsky 8:19:41, Addie Green 9:03:15, CONTINUED ON PAGE 22

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Running Journal • July, 2015

This Running Life Running, Intense Training Help Raleigh Trekker After Earthquake Lying face down on a rough patch of dirt and ice, Ron Wahula remembers lifting his arm in the air to feel the force of the avalanche bearing down on him and a team of trekkers near Mount Everest last April.

The group had already felt the massive 7.8 earthquake that struck near Kathmandu on April 25, but miles away from civilization, and just a couple of miles from Everest Base Camp, they had no way of knowing how bad it was or what to expect.

For Wahula, this was the trip of a lifetime. He had dreamed of trekking to Base Camp for 20 years, after reading Jon Krakauer's book, “Into Thin Air,” his first-person account of one of the worst Mount Everest tragedies in history when eight climbers were killed in a snowstorm after summiting.

Wahula, who has been director of the Jeff Galloway Marathon Training Program in Raleigh for more than a decade, has completed 36 marathons and is 20 states into his 50-State Club journey.

A few years ago, he retired from his job as a manager for Verizon and signed on as race director for the City of Oaks Marathon in Raleigh. He has also completed three ultra marathons, including the Umstead Ultra Marathon 100-Mile endurance run and has biked numerous centuries and run countless shorter distance races.

Three years ago, he started planning his ultimate adventure to Base Camp. He signed on with REI's Adventure Travel program, and paid close to $10,000 for

Ron in mid-trek

By Teri Saylor

the trip.

He also started a grueling training plan.

It was an investment that paid off.

Sitting in a coffee shop recently, Wahula described his adventure.

The altitude at Base Camp exceeds 17,500 feet. The terrain is rough, and it takes two weeks of hiking and camping to make the round trip from Kathmandu and to Base Camp and back again.

“It was the hardest thing I have ever done,” Wahula said. “It was rated as strenuous on the exertion scale, but to me it was a class above that. There were steep hills going up and it was even steeper going down. If you tripped and fell, you could fall 100 feet. It was a lot more dangerous than I thought it would be.”

To train, Wahula started hiking and climbing mountains in North Carolina and beyond. He attempted to complete the Pike's Peak Marathon, but missed a cutoff by seconds. Still it gave him a sense of what trekking in Nepal might be like.

After years of running and biking,

Wahula had built up enough endurance to exert himself for five or six hours at a time. When he completed the 100-mile ultra marathon, he kept himself going for nearly 30 hours.

But hiking to Base Camp was a different matter entirely.

The trip lasted 21 days, with two-and-a half days in Kathmandu for preparation before the trek and two-and-a-half more days for rest afterwards. Wahula's team of 10 trekkers, 18 staff, including sherpas, porters, and five yaks, faced two full weeks of hiking and camping. Air travel was also factored in.

The journey to Base Camp was long, but the stay would not be lengthy.

“There are two types of visitors to Everest,” Wahula explained. “Trekkers, those who stop at Base Camp, and climbers, those who go to the summit.

Trekkers are not welcome to spend the night at Base Camp.”

Actually, trekkers can't get a permit to camp there. Limited space is reserved for climbers. But the camp is about an hour's hike from Gorak Shep, a small village where trekkers can rest or camp.

From Kathmandu, trekkers take a plane to a small village called Lukla, their official starting point. The route takes them to Namche Bazaar, Tengboche, Pangboche, Dingboche, Lobuche and then Gorak Shep, the last stopping point before Base Camp.

The Dalai Lama once called the journey to Base Camp “steps to heaven.”

Wahula's team had camped at Labouche, a spot outside of Gorak Shep where they spent a couple of days acclimating to the ever-increasing elevation.

On the day of the earthquake the team started early, around 7 a.m. local time, heading to Gorak Shep where they would enjoy a rest and a light lunch.

Ron's trekking team shortly before the avalanche

On that cold day, the sky was gray and there was a light coating of snow on the ground. Wahula pulled out his phone and pointed to a photo of his team standing in inch-deep snow.

They left Gorak Shep around 11:30 a.m. and had trekked for about 15 minutes when the trembling started.

“All of a sudden the earth started shaking,” Wahula said. “I used to live in California. I have been in earthquakes before, and I knew exactly what was happening.”

But what the group didn't know was how far away the quake's epicenter was or how bad the quake would be.

“The ground was shaking so hard, we could barely stand up. It was that strong,” Wahula said.

He heard a loud, thunderous rumbling.

“Then it sounded like a jet going overhead,” Wahula said. “But there was no thunderstorm, and the whole thing was bizarre.”

Directly above Base Camp lies the Khumbu Ice Fall, part of the Khumbu Glacier, the world's highest glacier, and one of the most dangerous areas for climbers to cross as they make their way to Mount Everest's summit “Sometimes ice chunks the size of buses break off and tumble down the mountain,” Wahula said.

His team was about two miles away from the ice fall. The thundering sound they heard was ice breaking.

After the earthquake, the trekkers were relieved and back on their feet, until someone pointed toward the mountain where a large gray and white cloud was moving toward them.

“It looked like a tidal wave or one of those sand storms you see in old movies,”

CONTINUED ON PAGE 21

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CONTINUED FROM PAGE 20

Wahula said. “The sherpas yelled at us to get back down. The cloud came over us with hurricane force winds of ice and snow, and we didn't know how much would cover us.”

One of Wahula's trekking mates remembers thinking he was a dead man.

Wahula only wondered how he would dig himself out.

After raging for about five minutes, the avalanche stopped and the air cleared.

The team stood up and found themselves in about a foot of snow. No one was hurt.

“The sherpas gathered everyone together and explained that this was likely a disaster of huge proportions,” Wahula said.

“Thousands of people were probably dead. At that point, our trip was over.”

They hiked back to Gorak Shep and soon other people started arriving, many injured and bleeding.

The next day they started making a brutal descent back to Lukla to start the first leg of their journey home.

The earthquake had wiped out parts of the trail, turning the return trip Ron's most challenging undertaking in his entire life.

“We would hike for awhile, then the trail would be out, we'd have to hike back uphill to find a different way to go down.”

The trek out of the mountains took five days. Wahula made it back to Raleigh on May 4, which was three weeks after taking off, and nine days after the Nepal earthquake.

“If I had not trained, I never would have made it,” Wahula said.

In addition to running, hiking and cycling nearly every day, Wahula's training regimen had consisted of mountain biking at night on a local greenway. He had strapped on yak tracks on icy days, and practiced hiking on the steepest, iciest single track trails in Umstead State Park in Raleigh.

He even practiced sleeping in his new Teri Saylor runs and writes in Raleigh, mummy bag on his own porch on the N.C. She can be reached at coldest night last winter, when the tem- terisaylor@hotmail.com.

21

2015

NVILLE, N SO

C

A member of Ron's trekking team after the avalanche

perature dropped into the teens, and probably convincing his neighbors once and for all they are living next to a crazy man.

Yet in Nepal, Wahula was always cold, and like most runners, he piled on the layers to try to stay warm.

“In Kathmandu, it was springtime and warm,” he said. “But in the mountains it was winter. I wore two down jackets, one heavy parka and a raincoat for temperatures that often dropped into the 20s.”

After not showering for 14 days, the one thing Wahula looked the most forward to upon returning was a hot shower.

He longed for a regular meal after weeks of eating porridge, potatoes, pasta, ramen noodles and other bland food.

He does not recommend the trip to any sane person, he says. But he allows that while such an adventure is not for everyone, it is exciting.

“It's dangerous and super expensive,” he said. “But if you have the money and are looking for a scary and exhilarating adventure, you can't find a more beautiful place and nicer people in such a dangerous environment.”

Wahula learned the value of taking each day one step at a time in a place where his goals boiled down to simply getting from Point A to Point B. To make it from breakfast to lunch, to make it to the next camp, to adjust to another altitude change.

He learned that Mother Nature is the boss.

“In that environment, you have no control. Zero,” Wahula said. “You are a guest of the mountains and you can't conquer them. They are all powerful. They are in charge.”

He also learned the power of kindness, marveling at the care and concern the sherpas showed their trekking clients, even though they had no way of knowing if their own homes were still standing or if their families had survived.

It turns out the sherpas and their families came through the disaster unscathed, but their jobs are gone because the season has ended.

Wahula's wanderlust cured, he plans to work on completing his 50-State marathons. He wants to return to Pikes Peak for a second attempt to complete that marathon. And he's thinking of tackling a half-ironman triathlon next year.

He's also advocating for relief efforts for the victims of the Nepal earthquake, and recently teamed up with a local pub run to raise nearly $3,000.

Wahula, who is known for his strong personality, believes his journey has delivered home a changed man.

“I have learned true generosity,” he said. “This trip has made me think I need to be less tough and judgmental. I'm going to try to be a nicer person.”

JACK

THIS RUNNING LIFE

Running Journal • July, 2015

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SOUTHEASTERN ROAD RACE RESULTS CONTINUED FROM PAGE 19

Jessica Wilks 10:11:03.

Masters – Katrina Knight-Vera 10:42:39.

25-29 – Natalie Wright 12:16:25, Jessica Sheffield 13:09:55, Veronica Barredo 13:09:59. 30-34 – Emily Largent 10:19:47, Megan Roth 10:39:06, Mariel Stark 11:13:32. 35-39 – Carmel Tactikos 10:47:40, Claire Nana 10:49:07, Sara Jackson 12:02:50. 40-44 – Pam Byrne 11:24:10, Browyn Miller 12:00:08, Lisa Graft 12:58:15. 45-49 – Stacy Czerwinski 10:44:02, Karen Minnick 11:30:10, Pamela Smith 12:58:16. 50-54 – Judy Gamble 10:43:54, Julie Weidner 11:32:03, Adriana McGath 13:31:03. 55-59 – Tess Geddes 13:39:38.

Male, 50K: Overall – David Kilgore 4:19:17, Rafeael Caballero 5:43:15, Freddy Goldszmidt 5:46:16.

Masters – Rolando Barberis 5:48:55.

30-34 – Carmelo Lauria 6:53:46, Antonio Flores 7:55:38. 35-39 – Chad Dill 6:55:40. 40-44 – Hector Arana 5:52:28, Timothy O’Brien 7:02:29, Bernardo Martinez 7:33:33. 45-49 – Alan Benenson 6:27:48, Igor Reyes 7:39:55. 50-54 – David Bigio 7:23:34, Jacky Winer 7:23:35, Scott Sutherland 8:48:34. 55-59 – Ricardo Torres 7:08:52, Wilmer Beecher 7:56:54, Greg Goodman 9:16:24. 60-64 – Emilio Adatto 7:23:36. 65-69 – Randolph Schultz 12:13:28.

Female, 50K: Overall – Fabiola Morales 5:39:55, Caitlin Lopez 5:40:13, Alexandra St. Pierre 6:06:07.

Masters – Mandy Miller 6:12:36. 30-34 – Zol Zyman 7:03:05, ElizabethannLoffredo 7:31:15. 40-44 – Scarlett Silwany 9:43:40. 45-49 – Linda Sanders 6:13:26, Cathy Goodwin 7:35:18, Melissa Bell 7:56:54. 60-64 – Karen Bolea 7:00:37. 70-over – Carol Schultz 12:13:27.

Gate to Gate 4.4mile/8.8mile Eglin AFB, FL – 5/23 Male, 4.4 mile: Overall – Zach Deveau 25:03, Sean White 25:21, Geb Kiros 25:34.

Masters – Michael Martinez 26:15, Ken Lawrence 27:52, Bobby Walker 28:08.

Grandmasters – Tim Unger 28:23.

9-under – Zacj Brainerd 36:16, Samuel Mclagan 41:23, Cooper Kazebeer 43:31.

10-14 – Antonio Vicente 30:47, Dillan Brainerd 34:46, Austin Vandyne 36:00.

15-19 – Noah Lieva 27:26, Jason

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Nodjomian 27:35, Jack Johnson 28:07.

20-24 – Tyler Mason 36:02, Andy Birmingham 39:54, Andrew Willard 41:18.

25-29 – Drew Bruner 29:16, William Hawkins 29:54, Joseph Uiisse 30:55. 3034 – Martin Novak 26:46, Ryan Thulin 29:27, Chris Kinne 29:32. 35-39 – Darin Tompkins 32:43, Anthony Measel 33:36, Kyle Griffin 33:49. 40-44 – Jon Mason 28:49, Martin Mears 36:38, James Hartle 36:44. 45-49 – Duane Evans 28:52, Raymond Vandyne 32:46, Monte Cannon 34:01. 50-54 – Fil Piazza 30:26, Rob Crist 30:34, Jeff Harris 31:10. 55-59 – Brian McMahon 31:28, Rafael Nardo 34:21, Robert Hayes 34:51. 60-64 – Michael Million 32:31, Andy Corbin 38:16, Jim Cardow 38:58. 65-69 – Lance Jorgensen 36:57, James Kastner 36:57, Bill Christie 39:04. 70-74 – Bo Dodson 47:21, Winston Howell 47:29, William Larsen 48:13. 75over – Edmond Dugas 51:42, Gordon Fornell 1:00:03, Anthony Bordogna 1:02:15.

Female, 4.4 mile: Overall – Renee Cox 29:34, Sara Steele 29:45, Amber Carpenter 30:07.

Masters – Paula Piazza 32:41, Donna Harris 32:55, Ava Suydan 32:58.

Grandmasters – Joy Kelly 34:26.

9-under – Alana Angles 1:02:36, Jaslene Cazares 1:21:50. 10-14 – Emily Molen 31:15, Hannah Schneidewind 32:04, Delaney Cookman 35:44. 15-19 – Nicole Escoffier 30:20, Alexandrea Hayden 39:03, Moira Conley 39:19. 20-24 – Corrie Sober 35:19, Kristen Ripplinger 37:54, Robin Andrews 39:30. 25-29 – Anna Morelock 32:11, Caitlyn Mckay 38:30, Lauren Foy 38:31. 30-34 – Robin Jordan 31:38, Martha Bademan 34:22, Cristina Bowen 34:51. 35-39 – Karen Geletko 32:40, Katie Gunderson 38:17, Lara Alvares 38:27. 40-44 – Susan Kloos 35:37, Angela Logan 40:09, Belinda Mcleod 40:13. 45-49 – Tsige Tadesse 33:33, Donna Pink 35:30, Kimberly Webb 37:39. 50-54 – Gail Renee Umstead 36:19, Caroline Levesque 37:27, Yolanda Robert 39:30. 55-59 – Cheryl Veltman 34:45, Cheryl Hammer 38:34, Connie West 38:53. 60-64 – Gail Bevier 40:47, Janet Place 41:31, Eunice Hemsley 45:27.

65-69 – Nancy Mann 48:55, Cindy Stickney 49:44, Connie Nieto 51:20. 7074 – Joan Forman 49:11, Betty Fryorychowicz 54:19, Sally Davis 59:46.

75-over – Virginia Lemaster 54:30.

Male, 8.8 miles: Overall – Zachery Bryan 53:18.

Masters – Jon Bowie 56:04.

Grandmasters – Paul Phillips 1:05:13.

19-under – Mason Youberg 57:21. 2029 – Ben Eells 54:50. 30-39 – Ken Pfeiffer 56:03. 40-49 – Michael Baker 58:13. 5059 - Sandy Mooney 1:07:31. 60-69 – Nicholas Kern 1:14:58. 70-over – James Blakeslee 2:17:58.

Female, 8.8 miles: Overall – Katie Sherron 57:44.

Masters – Michele Williams 1:04:04.

Grandmasters – Birgit Maier-Katkin 1:16:06.

19-under – Katrina Silva 1:07:02. 20-29 – Hayley Chow 1:06:15. 30-39 – Julie Houtman 1:12:59. 40-49 – Lisa Lewis 1:04:11. 50-59 – Deborah Hurst 1:17:32.

60-69 – Rosemarie Lawhorn 1:43:27. – Winston Howell

GEORGIA Cpl John Stalvey 5K St. Simons Island, GA – 5/23 Male, Overall – Mohamed Sankoh 18:55.

15-19 – Frankie Williams 20:32. 20-29 – Alexander Humes 19:23, Zac Moxley 31:23, Brad Arbo 31:33. 30-39 – Benjamin Spangler 19:23, Mark Greppin 21:54, Shawn Strohl 25:26. 40-49 – Chad Moye 19:58, David Hudson 21:24, John Hall 22:23. 50-59 – Charles Lagaueyte 21:25, Gary Broxson 22:35, Gene Brown 28:46.

60-69 – Jim Tully 22:10, Ernest Lang 25:30, Ronnie Batchelor 43:20. 70-79 – Currell Pattie 30:55, Lawton Mathis 32:07.

Female, Overall – Emily Owen 21:46.

14-under – Lydia Williams 31:46. 15-19 – Maggie Doster 25:47. 20-20 – Kimberly Buchman 29:56, Ingrid Quintero 47:02, Dani Flax 51:54. 30-39 – Jessie Clavin 25:02, Traci Newton 25:38, Cheri Hackney 28:22. 40-49 – Kelly Gilfillan 22:11, Lynnette White 25:20, Mandy McNeese 27:05. 50-59 – Sandra Morelli 34:20, Pamela Dorsey 39:27, Jamie Sanders 46:55. 60-69 – Susan Shipman 47:09.

Marigold 10K Winterville, GA – 5/16 Male, Overall – Andrew Rogan 35:56.

Masters – Jerry White 38:49.

10-under –- Jack Todd 52:52, Jack Muller-Sellers 1:14:57. 11-14 – David Mustard 41:06. 15-19 – Zack Carlton 41:02, Kaje McCurry 47:30, Michael Shirley 49:48. 25-29 – Travis Epling 36:23, Ty Gillespie 42:18, Aaron Lee 43:07. 30-34 – Michael Klipper 39:15,

Lauren Freeman 44:11, James Barlamant 44:17. 35-39 – Chris Dietrich 37:47, Ben Campbell 38:25, Chris Cunningham 44:17. 40-44 – Alan Ward 40:52, Joshua Simpson 42:55, David Duncan 43:58. 4549 – Darren Hayunga 42:25, Van McCorkle 45:37, Patrick Johnson 49:29.

50-54 – Tom Cannon 41:52, Kevin Smith 47:18, John Sosebee 48:47. 55-59 – Malcolm Adams 45:12, Ty Fulghum 47:12, Tom Porter 48:20. 60-64 – Steve Follin 44:15, Randy Ballew 47:15, Booker Orsley 53:07. 65-69 – Gary Hansford 56:10, Lynn Smith 1:07:08, Dennis Revell 1:09:03. 70-74 – Walter Harvey 56:41, Jim Latimer 1:05:30, William Tweedell 1:07:49. 75-over – Jacob Cooter 1:16:19.

Female, Overall – Rachel Hagues 40:00.

Masters – Lisa Tolley 42:00.

11-14 – Jacob Ash 42:51, Piper Kay 45:28, Caroline Duncan 49:01. 15-19 – Mya McCurry 53:36, Maude Todd 54:03.

20-24 – Shelby Robison 43:41, Danielle Teasley 1:14:58. 25-29 – Kristin Schmidt 42:21, Christina Proctor 43:49, Ramsey Steiner 47:58. 30-34 – Cera Jones 48:03, Faye Black 54:23, Liz Coates 54:40. 35-39 – Rhia Kilpatrick 40:19, Johanna Kiehl 41:35, Heather Waters 49:52. 40-44 – Jessica Parker 46:42, Jodi Kerr 50:21, Laura Moore 50:50. 45-49 – Monica Huff 42:58, Virginia Brooks 47:05, Becky Taylor 47:08. 50-54 – Dani McCall 48:34, Emily Hildebrandt 50:52, Denise Horton 56:26. 55-59 – Susan Adams 46:43, Cindi Ward 55:45, Denise Patterson 1:13:08.

60-64 – Carol Robinson 1:03:47, Deborah Franklin 1:17:46. 65-69 – Donna Presley 48:26, Denise Glynn 59:20, Brenda Cooter 1:06:17.

Memorial Day 5K Dacula, GA – 5/25 Male, Overall – Ben Vasquez 16:35.

Masters – Brian O’Neal 18:05.

Grandmasters – Carlos Tabilo 21:17.

10-under – Will Hatzilias 23:09, Cole Rountree 25:41, Aidan Greaver 26:29. 1114 – Alex Medley 18:57, Felix Hering 19:02, Christopher Munoz 21:13. 15-19 – Jackson Helfrich 17:28, Trent Johnson 17:46, Caleb Daymude 17:59. 20-24 – Glen Feller 16:58, Mike McClay 17:39, Adam Aldridge 18:35. 25-29 – Chris Mayer 17:21, Stephen Mayer 18:10, Joshua Lloyd 21:57. 30-34 – Chris Wallace 22:15, Andrew Weanie 23:14, Christopher Reonas 23:54. 35-39 – Stephen Curtis 18:40, Eli Stancel 20:39, Justin Cramer 22:19. 40-44 – Mike Beaudreau 18:20, Greg Morris 19:01, CONTINUED ON PAGE 23

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Running Journal • July, 2015

23

SOUTHEASTERN ROAD RACE RESULTS CONTINUED FROM PAGE 22

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Mark Karen 20:35. 45-49 – Paul Pirillo 21:42, Bill Sims 21:53, Andrea Thoemke 23:11. 50-54 – Donal O’Donovan 22:01, Ben Roberts 23:15, David Cholewinski 24:17. 55-59 – Kevin Farrell 23:33, Larry Aull 24:52, David Williams 25:39. 60-64 – Brad Hill 22:03, Dan Coy 23:24, Randy Murdoch 24:34. 65-69 – Larry Hayes 31:48, Chris Scammon 45:55, Frank McKinney 47:08. 70-74 – Larry Lascody 27:25, Wayne Vail 35:22, Ernest Smallman 38:29. 75-over – Jerry Stafford 55:06.

Female, Overall – Karly Rookis 21:13.

Masters – Kathy Skidgel 22:16.

Grandmasters – Becky Vogt 23:25.

10-under – Caroline Olvin 25:38, Quinn Cramer 27:25, Eva Lea Hoffman 27:53.

11-14 – Veronica Olvin 23:20, Abigail Cobb 23:24, Karsyn Rodney 23:27. 15-19 – Kenedi Rodney 21:14, Alyssa Oneill 21:53, McKenzie Knudsen 22:22. 20-24 – Britiany Hudson 27:01, Morgan Alligood 27:14, Danika Weeden 27:58. 25-29 – Kimberly Garner 22:17, Rachael Turner 22:58, Jordan Raettig 23:20. 30-34 – Lisa Lee 22:13, Amy Welch 25:08, Crystal Hamilton 25:46. 35-39 – Kathleen Fitzgerald 24:47, Michelle Franklin 25:45, Jaime Claymore 26:52. 40-44 – Jeannie Allen 24:10, Gretchen Brooks 25:51, Kelly Holliday 27:13. 45-49 – Edna Deloach 26:18, Rachael Brown 28:16, Tracy Pendley 29:15. 50-54 – Elizabeth Jordan 27:19, Sonya Montgomery 27:51, Laura Tabilo 28:45. 55-59 – Carol Higgins 29:39, Tamara North 32:47, Robin Hamrick 33:38. 60-64 – Deborah Williams 25:40, Lynne Hudson 26:46, Beverly Finney 40:26. 65-69 – Mary Hayes 33:20, Susan Thies 42:53, Jane Dawson 45:17. 70-74 – Cheryl Vail 25:32.

KENTUCKY Lourdes Paducah Iron Mom Half Marathon Paducah, KY – 5/9 Male, Overall – James Maglasang 1:13:25, Terry Okerson 1:23:51, Blake Burchell 1:24:45.

Masters – Tommy Carr 1:31:08.

19-under – Bradley Baker 1:35:06, Danel Asefa 2:06:58, Elijah Doss 2:16:28.

20-29 – Brett Hecklinger 1:28:56, Jonathan Yancy 1:31:03, Will McDowell 1:37:35. 30-39 – Chris Phillips 1:26:48,

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Jason Teitloff 1:30:19, Ian Carrico 1:33:26. 40-49 – Ronald Deaton 1:33:11, David Johnson 1:34:05, Bryan Perriello 1:36:41. 50-59 – Jason Fitzgerald 1:35:38, Billy Brown 1:42:08, Stephen Grossbart 1:44:13. 60-69 – Mike Howard 1:46:33, Keith Travis 2:09:52, Ed Roy 2:23:30. 70-over – Richard Pleet 1:56:28.

Female, Overall – Melissa Rogers 1:38:32, Katherine Mueller 1:40:02, Amy Daugherty 1:44:58.

Masters – Martha Stutts 1:49:26.

19-under – Brooke Davis 2:12:52, Madeleine Morris 2:17:29, Anya McCombs 2:21:51. 20-29 – Caitlin Guarino 1:46:16, Laura Forsythe 1:53:19, Stephanie Donohoo 1:55:02. 30-39 – Julia Lyles 1:46:26, La’Reshia Poe 1:48:10, Jessica Logan 1:49:49. 40-49 – Amber Harned 1:53:17, Shannon Blaes 1:54:59, Tara Lykins 1:55:18. 50-59 – Kay Marshall 1:52:36, Lori Barrett 2:05:32, Linda Denton 2:06:19. 60-69 – Charlene Miller 2:38:18, Elaine Overton 2:50:15, Debbie Vaughn 2:58:13. 70-over – Julia Stallings 3:37:34.

Kentucky Horse Capital Marathon /Half Marathon Lexington, KY – 5/16 Male, Marathon: Overall – Jason Land 2:56:13, Jeffrey Lammers 2:57:25, Jerod Honrath 3:00:38.

Masters – Brandon Grayheart 3:13:26, Herve Antoine 3:13:39, Michael Campbell 3:20:07.

Grandmasters – Jeffrey Nolan 3:31:53, Paul Baker 3:44:55, James Cooper 3:47:44.

15-19 – Shenlei Kaiser 3:47:13, Jarrod Franchino 4:50:35, Ty Maronde 5:06:10.

20-24 – Taylor Blaylock 3:53:10, Tyler Cooksey 4:25:00, Jonathan Blatt 4:31:11.

25-29 – David Downing 3:23:06, Taylor Cardin 3:25:24, Braydyn Gaultney 3:38:56. 30-34 – Shannon Lehman 3:06:51, Robert Sivy 3:08:07, Timbo Jenkins 3:16:04. 35-39 – Joseph Van Fleet 3:08:50, Nathan Laborie 3:18:59, Gilman Peterson 3:22:07. 40-44 – Brian Greenlee 3:23:03, Christian Coy 3:33:39, Robert Toonkel 3:36:38. 45-49 – Andrew Becker 3:20:18, Duane Renninger 3:30:01, Kenneth Melton 3:39:12. 50-54 – Daniel Ash 3:50:57, John Stewart 3:57:40, Keith Lascelles 3:57:43. 55-59 – Dennis King CONTINUED ON PAGE 24

24

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Running Journal • July, 2015

SOUTHEASTERN ROAD RACE RESULTS CONTINUED FROM PAGE 23

4:01:11, Dan Regan 4:06:31, Mark Graham 4:07:59. 60-64 – John Unger 4:09:18, Alan Newkirk 4:16:38, Michael Holbrook 4:42:42. 65-69 – Stan Peirce 4:30:15, Jack Redmond 4:43:41, Don Wilkinson 5:32:15. 70-74 – Dick Rawdon 4:50:01, Richard Kinstler 5:31:18.

Female, Marathon: Overall – Betsy Laski 3:17:40, Linda Mihalec 3:27:52, Kelley Aviles 3:34:27.

Masters – Susie Barberie 3:45:25, Jill Meier 3:54:07, Libby Wilson 3:59:14.

Grandmasters – Kathy Smith 3:53:21, Francine Robinson 4:04:32, Lola Ethington 4:17:30.

15-19 – Abigail Florence 4:11:02, Maria Chabali 4:15:59, Emma Valle 4:37:29. 2024 – Lindsay Cooney 4:17:38, Trisha Armstrong 4:19:46, Elizabeth Rose Hansen 4:27:01. 25-29 – Audra Branscum 3:42:30, Jennifer Kraschnewski 3:49:05, Heather Jacobsen 3:52:03. 30-34 – Hailey Collier 3:39:08, Karen Turner 3:47:49, Leah Piper 3:53:33. 35-39 – Crista Owens 3:54:37, Megan McFarland 4:01:28, Lisa Duffey 4:08:00. 40-44 – Lori Stigall 4:12:31, April Adair 4:16:28, Lori Wagner 4:21:37. 45-49 – Jen Metcalf 4:03:44, Deborah Howatt 4:23:42, Laura Dietrick 4:29:47. 50-54 – Kathy Pride 4:30:39, Sharon Shepard 4:58:21, Joan Wooden 5:03:19. 55-59 – Linda Fox 4:44:20, Jess Hayden 4:59:08, Ann Smith 5:04:16. 6569 – Cheryl Murdock 6:34:17. 70-74 – Carol Goslin 6:16:33.

Male, Half marathon: Overall – Ian Prochaska 1:20:38, Zachary Prochaska 1:20:39, Alex Payne 1:22:00.

Masters – Christian Stewart 1:29:15, John Scheib 1:35:34, David Staly 1:36:43.

Grandmasters – Tim Gorringe 1:38:10, Ray Byers 1:40:32, Jeff Summay 1:40:49.

14-under – Carter McCain 2:30:26, Spencer White 3:17:19. 15-19 – August Necamp 1:39:10, Will Harned 1:40:17, Sam Nolan 1:55:17. 20-24 – Cory Pryor 1:40:56, Matt Davis 1:52:20, Carl Billingsley 1:53:32. 25-29 – Emmanuell Kemei 1:23:13, Chris Belcher 1:25:54, Alex Keyser 1:29:36. 30-34 – Andrew Bolt 1:27:48, David Blanchett 1:39:00, Eric Brown 1:40:19. 35-39 – Shawn Diehl 1:36:26, Paulo Rigolin 1:39:27, Garret Merriam 1:39:28. 40-44 – Alfredo Gomez 1:40:45, Brad Pounders 1:45:04, Matthew Bowman 1:45:24. 45-49 – Roddie Leath 1:47:14, Greg Florey 1:48:39, Richard Pryor 1:50:13. 50-54 – Benny Phifer

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1:44:50, Guilherme Minozzo 1:45:44, David Bunch 1:48:02. 55-59 – John Dale 1:46:31 Rick Showalter 1:49:00, Robert Luxon 1:55:44. 60-64 – Mike Kennedy 1:43:07, Peter Mills 1:54:51, Gerald Bailey 1:56:41. 65-69 – George Smith 1:50:39, Preston Maples 2:33:44, Kenny Dillon 2:38:42. 70-74 – Roy Vasher 1:56:56, Ray Meeks 2:27:15, Earl Freeman 2:38:41.

Female, Half marathon: Overall – Maria Gabriela Tupayachi 1:39:06, Kely Chung 1:39:32, Lexy Hazle 1:40:54.

Masters – Janet Fluty 1:48:32, Clarissa Beiting 1:48:33, Christine Byers 1:50:13.

Grandmasters – Barbara Palmquist 1:52:51, Pam Kincaid 1:59:17, Jennifer Scarbro 2:00:47.

14-under – Mary-Peyton Thompson 2:53:18, Ashley Higdon 2:53:18, Abby Cartwright 3:17:25. 15-19 – Brooke Kearney 1:54:35, Rachel Gordon 1:57:58, Helena Beliveau 2:04:55. 20-24 – Heidi Olson 1:42:35, Annika Stryker 1:47:49, Mary Beckerson 1:48:24. 25-29 – Rachel Hoops 1:47:17, Lindsay Bettermann 1:48:49, Ann Harris 1:49:50. 30-34 – Abigail Aiken 1:41:49, Katie Langan 1:43:24, Casey Potts 1:43:36. 35-39 – Erin Rock 1:41:40, Melissa Christensen 1:43:59, Amy Jones 1:46:14. 40-44 – Alison Morris 1:53:49, Megan Kenner 1:56:04, Kathrine Sullivan 1:56:27. 45-49 – Amy Scheib 1:56:20, Melissa Davoli 1:57:23, Genevieve Rodgerson 1:59:36.

50-54 – Amy Ball 2:02:11, Nancy Hazle 2:02:14, Michele Maxfield 2:05:49. 55-59 – Patsy Watson 2:12:28, Susie Knuze 2:14:00, Cheryl Grieb 2:15:16. 60-64 – Donna Anderson 2:07:12, Norma SmithStanford 2:08:49, Emily Christian 2:29:15.

65-69 – Trish Squires 3:18:46, Kathleen Greene 3:19:38, Priscilla Knaus 3:36:18.

LOUISIANA Big Easy, Big Heart 5K New Orleans, LA – 5/2 Male, Overall – Carson Rickey 17:29.

Masters – Evan Seighmnah 19:05.

Grandmasters – Timothy Priest 19:58.

Senior Grandmasters – Larry Schlueter 22:35 Youth – Jackson Shelby 22:51.

15-under – Ahmad Wilson 23:21, Alex Fryer 27:27. 16-19 – Will Young 19:55, Jack Stogner 26:38. 20-29 – Joshua Jansen 18:05, Garland Hill 18:06. 30-39 –

Jon Teisher 18:24, Jeffrey Mohrmann 18:43. 40-49 – Gary Marshall 20:15, Dray Williams 20:19. 50-59 – Randy Schmidt 20:51, Robert Balser 20:53. 60-69 – Patrick Clancy 22:53, Pat Breaux 24:31.

70-79 – Joseph Kregal 23:04, Bennie Nobles 32:58.

Female, Overall – Lorna Young 18:03.

Masters – Tyronna Johnson 20:34.

Grandmasters – Susan Opelka 24:23.

Senior Grandmasters – Tillie Clark 30:38.

Youth – Annmarie Raque 29:53.

15-under – Raque 29:53, Elizabeth Bourg 29:53. 16-19 – Ann Marie Young 21:58, Elizabeth Thomson 30:14. 20-29 – Allison Davis 20:33, Lauren Ybarzabal 21:04. 30-39 – Lori Gaston 24:10, Nicole Godinho 24:18. 40-49 – Paula Oldeg 21:56, Anita Rippen 22:15. 50-59 – Mary Martha Quinn 24:23, Dana Young 24:43.

60-69 – Annemarie Clancy 32:47, Cynthia Migon 34:10. Marie Merrick 46:52.

MISSISSIPPI Heart of Mississippi 5K Carthage, MS - 5/16 Male, Overall - Caleb Hammons 17:02.

Masters- Lex Davis 20:14.

Grandmasters- Bo Smith 18:27.

Leake County - Preston Breazeale 18:04.

10-under - Kaden Bell 25:43, Nicolas Barragan 30:33, Daniel Burns 30:51. 1114 - Rex Barragan 20:25, Coby McMillan 24:12, Ethan Crain 25:18. 15-19 - Jarrett Allen 18:50, Immanuel Jimmie 19:29, Bo Henderson 20:10. 25-29 - Orlando Carrasquillo 20:08, Anthony Loper 24:18, Trent Adkins 27:21. 30-34 - Brent Watson 17:03, Jim Goode 17:12, Chris McNeece 18:18. 35-39 - Jonathan Pennington 20:44, Grant Williams 36:22. 40-44 - Terry Jones 20:58, Ray Henderson 21:50, Craig Allen 24:37.45-49 - Charlie Creel 21:00, Quentin Adams 25:50, Craif Renfrow 27:18. 50-54 - Greg Sanders 21:30, Barry Brantley 23:20, Douglas Weaver 23:58.

55-59 - Mark Lipking 21:18, Charles Allred 22:03, Andy Stone 25:09. 60-64 Edward Hill 24:19. 65-over - Steve Murry 25:42, Tom Shuff 30:06.

Female: Overall - Lezlie McCoy 23:11.

Masters - Alicia Louisville 27:53.

Grandmasters - Miriam Allred 24:50.

Leake County - Blair Waggoner 23:51.

10-under - Anna Whitehead 39:45. 1114 - Regan Thornton 39:10, Olivia Nicholson 42:29, Maddie Carruth 42:37.

15-19 - Katie Webb 24:33. 20-24 Kimberly Ashmore 28:51, Katie Loper 46:27.25-29 - Chantay Frazier 25:30,

Rebecca Wilbanks 26:40, Martha Shackleford 27:01.30-34 - Rachel Jones 27:24, Lesley Utz 39:30, Tamara Hathorne 39:35. 35-39 - Shannon Morrow 27:19, Chris Alexander 27:43, Paige Rudolph 33:16. 40-44 - Bonnie Bates 34:10. 45-49 - Teresa Davis 27:55, Ginger Sullivan 35:17. 50-54 - Holly Smith 27:15, Tina Webb 28:19, Shelia Bradshaw 39:15. 5559 - Theresa Sullivan 32:37, Bobbie Tolar 37:03, Betty Dodd 39:37. 65-over - Maria Walker 30:17.

NORTH CAROLINA Bare Bones 5K Salisbury, NC – 5/23 Male, Overall – Garrett Ingold 17:08, Jonathan Martin 17:33, Joshua Hedrick 17:55.

11-14 – Manteo Ramirez 18:49, Drew Staley 18:51, Roarke Burton 20:41. 15-19 – Matthew Martin 18:40, Ross Alexander 18:57, Jake Kennedy 28:01. 20-24 – Michael Patch 32:34. 25-29 – Joshua Readling 18:19, Thomas Vagts 21:25. 3034 – Joshua Pinyan 20:25. 35-39 – Phillip Straight 17:59, Anthony Nero 18:11, Jason Purser 20:51. 40-44 – Alan Jones 27:24. 45-49 – Rusty Smith 22:53, Dale Martin 26:01, Ken Burgess 28:11. 50-54 – Bobby Aswell 19:31, Guy Roberts 25:06, Vernon Tolliver 25:41. 55-59 – Ritchie Hearne 26:04, Walter Beverly 1:00:15. 6064 – Phillip Reminsky 22:48, Kent Houghton 23:20, Steve Staley 23:42. 65over – Rick Dishman 25:08, Dave Salmon 26:32, Robert Mead 28:45.

Female, Overall – Jennifer Cayer 21:19, Acquawon Stallworth 22:19, Nicole Aswell 22:27.

11-14 – Meredith Burton 40:50. 20-24 – Chandra Hays 29:39, Courtney Taylor 34:27. 25-29 – Carolyn Green 23:04, Shaina Freeze 30:16. 30-34 – Florelay Brown 22:40, Heather Church 32:25, Amber Freeze 25:50. 35-39 – Debbie Dickson 22:39, Michelle Pizzi 27:43, Rachel Hammond 28:50. 40-44 – Davonia Michael 28:31, Laura Zimmerman-Clark 29:28, Megan Epperson 31:11. 45-49 – Jennifer Alexander 26:42, Audra Lowman 29:09, Mechelle Kuld 32:29. 50-54 – Cora Greene 28:58, Monika Byler 30:35, Anne May 32:00. 55-59 – Kristy Burleyson 35:44, Carla Kennedy 39:27, Cindy Irvin 52:39. 60-64 – Sheila Prevatte 43:15, Pam Dishman 47:53. 65-over – Elizabeth Kimberly 31:18, Mary Knapp 59:48, Monica Alfonse 59:48.

CONTINUED ON PAGE 25

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SOUTHEASTERN ROAD RACE RESULTS CONTINUED FROM PAGE 24

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Mint Hill Madness 5K Mint Hill, NC – 5/23

Thompson 22:23, Joe Howell 23:12. 6064 – Dale Austin 26:50, Craig Rogers 30:09, Don Purser 35:32. 65-69 – Joseph Ardito 24:23, Michael Wally 28:25. 70over – Byran Purvis 35:13.

Female, Overall – Autumn McGee 23:14, Caitlyn Mahoney 23:30, Melissa Pavsner 23:57.

8-under – Alyssa Bennett 31:37, Isabella Leoni-Thornebur 40:14. 9-11 – Ashley Nowacki 26:49, Cate Cambruzzi 28:10.12-14 – Alyssa Haney 23:59, Sage Allen 24:04, Morgan Nowacki 25:50. 1719 – Alexis McGee 26:06, Summer Huntley 27:36, Kaliann Helms 28:34. 2024 – Maggie Rogers 27:43, Katie Brown 45:08. 25-29 – Katherine Hasty 27:55, Krystle Herrin 29:37, Mary Walker 30:05.

30-34 – Sara Lee 25:14, Kelly McNeill 25:54, Morgan Olin 26:16. 35-39 – Suzanne Allen 24:05, Buffy Haney 25:03, Kathleen Peniston 28:30. 40-44 – Jennifer Damm 24:12, Yukimi Pyle 25:04, Stephanie Huntley 27:34. 45-49 – Sonia Scarcella 25:55, Kristin Rutherford 27:58, Leslie Dugan 28:15. 50-54 – Mariann

Male, Overall – Stan Austin 19:34, Brian Allen 20:06, Jason Krell 20:06.

8-under – Lucas Smith 26:57, Colt Cambruzzi 32:18. 9-11 – Cade Huntley 23:40, Matthew Golden 26:03, Jake Bryan 26:07. 12-14 – Trevor Bryan 20:16, Drew Huntley 21:35, Adam Huntley 22:49. 1516 – Jace Huntley 23:11, Rhane Ferguson 24:10, Chase Schoolcraft 24:55. 17-19 – Ellis Baucom 20:34, Reid Hallman 26:54, Brady McLaughlin 33:05. 20-24 – Ted Kostich 21:07, Jacob Thomas 22:47, Kale Hallman 23:22. 25-29 – Adam Austin 33:53, Brandon Chambers 52:20. 30-34 – Joshua Foster 23:29, Adam Maultsby 24:42, Derek Sokoloff 24:56. 35-39 – Brad Lamb 21:00, Jamieson Nowacki 24:35, Pete Kusiak 28:58. 40-44 – Rick Schell 20:09, Ed Bager 20:58, Chad Champion 21:20. 45-49 – Patrick Glover 21:54, George Golden 22:30, Ken Schoolcraft 23:40. 50-54 – Michael Miller 21:48, Mike Andrews 23:57, Brad Crotts 25:21. 55-59 – Robert Campbell 22:15, Brenneman

Running Journal • July, 2015 Kalinski 26:33, Michelle Love 27:08, Delaine Hargett 35:25. 55-59 – Lawana McAllister 26:57, Natalie Lowder 31:43, Holly Anderson 35:16. 60-64 – Irene Furr 33:27, Nancy Wade 45:07, Ingrid Steele 52:35. 65-69 – Ann Adams 45:06, Kathyann Dugan 51:52. 70-over – Hariette Thompson 45:29.

Shore Break 5K Avon, NC – 5/25 Male, Top 25 – 1-Keith Gray 18:22, 2Joseph Caroppoli 19:25, 3-Nate Heaslin 20:51, 4-Carl Hunt 21:04, 5-Herb Clements 21:18, 6-Bob Burns 21:25, 7Kevin Rowe 21:32, 8-John Smith 21:32, 9-Jason Horth 21:36, 10-Ben Terrett 21:42, 11-Curt Weese 21:47, 12-Damon Maldonado 22:03, 13-Ryan Jester 22:04, 14-Michael Thompson 22:59, 15-Scott Carman 23:17, 16-Austin Zammiello 23:28, 17-Eric Horn 23:30, 18-Matthew Johnson 23:50, 19-Stephen King 23:56, 20-Ben Clarke 23:57, 21-Gary Gray 24:01, 22-Erik Luca 24:30, 23-Jeremiah Martindale 25:13, 24-Corbett Catlett 25:18, 25-John Zienich 25:46.

Female, Top 25 – 1-Evan Scall 20:47, 2-Mary Lowe Mayhugh 22:28, 3-Angela Gray 22:53, 4-Stacy Horth 23:29, 5Maddie Luca 23:38, 6-Julie English 23:58, 7-Christine Barry 23:59, 8-Laura Jester

25

25:12, 9-Chloe Flythe 26:17, 10-Tricia Clark 26:19, 11-Theresa Becker 26:22, 12Meagan Blue 26:47, 13-Catherine Shea 26:58, 14-Kristine Caroppoli 27:30, 15Alison Peters 27:41, 16-Julie Adam 27:53, 17-Sara Young 27:56, 18-Pat Hagan 28:03, 19-Myra Caldwell 28:10, 20-Lone Matthews 28:17, 21-Bonnie Lattimore 28:36, 22-Kristina Smith 29:08, 23Kerrinne Fann 29:09, 24-Jessica Farrow 29:13, 25-Emmiline Baker 29:27.

SOUTH CAROLINA Moms’ Run 5K Daniel Island, SC – 5/9 Male, Overall – Paul Malik 17:23, Dirk Dewitt 18:17, Alex Hannah 18:54.

Masters – Toney Shuler 19:50.

10-under – Luke Walmet 25:22, McPhail Herring 27:23, Ethan Okkerse 27:23. 11-14 – Luke Pauldine 18:58, Zane Jackson 19:02, Caden McComiskey 22:13. 20-24 – Travis Anderson 27:32, Argyris Zachariou 28:24, Nathan Thompson 43:11. 25-29 – Stuart Vettese 20:00, Tyler Daly 20:39, Jack Ryan 24:01.

30-34 – Justin Martin 22:25, Mark Steitz 26:55, Ryan Grueninger 31:35. 35-39 – CONTINUED ON PAGE 26

26

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Running Journal • July, 2015

SOUTHEASTERN ROAD RACE RESULTS CONTINUED FROM PAGE 25

Marco Ochod 22:02, Cody McSwain 22:17, Daniel Godwin 22:55. 40-44 – Eric Walmet 20:14, Afriio Smalls 20:18, Quontrello Washington 21:10. 45-49 – Charles Ellis 24:37 Todd Welch 26:08, Rob Seay 27:40. 50-54 – Ed Vilt 21:14, Chuck Troiani 27:33, Julie Massah 27:42.

55-59 – Thomas McGorty 23:54, Ken Miller 24:49, Tommy Meacher 46:59. 6064 – Barry Schneiderman 23:48, Lawrence Todd 39:15, Jeff Deakyne 1:03:42. 65-69 – Bruce Pressler 31:18, Harmon Feig 31:52, Bob Tillmans 57:59.

70-over – Robert Blenis 31:54, William Lister 57:59, Daniel McMillan 57:59.

Female, Overall – Kerry Robinson 19:56, Blair Turnage 20:23, Nessa Ferreira 20:51.

Masters – Paula Walmet 21:26.

10-under – Josie May 26:47, Kira Martin 30:58, Rose Lake 30:59. 11-14 – Carren Berrigan 22:59, Hannah Holloman 27:37, Ivey May 28:33. 15-19 – Susanna Massalon 27:41, Cassie Howe 29:01, Kate Howe 31:25. 20-24 – Carly Lightbody 29:29, Erin Zubkoff 35:19, Carlye Byrd

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35:23. 25-29 – Tara Marlowe 21:34, Mitchelle Knopp 24:53, Jacquelyn Murnoe 26:43. 30-34 – Audrey Morgan 22:02, Michelle Martin 23:50, Ashley Ravenel 24:07. 35-39 – Holly Limbert 22:30, Pamela Harris 24:06, Laura Yehle Demotte 24:24. 40-44 – Jennifer Meyers 24:00, Lori Gerding 24:50, Beth Skukan 25:45.

45-49 – Fjorentina Di Stefa 22:23, Meredith Nelson 23:21, Jeannie Callanan 27:27. 50-54 – Lisa Deaton 22:30, Christine Vilt 25:34, Chris Rousseau 30:57. 55-59 – Dolores Catapano 31:47, Mildred Anderson-Ta 32:18, Charmaine Jiao 35:13. 60-64 – Katie Roberts 31:09, Candace Lister 31:39, Collene Gander 56:13. 65-69 – Kathy Brown 29:41, Janice Tillmans 34:38, Maureen Phlegar 51:05.

70-over – Margie McMillan 42:53.

Jailbreak 5K Lexington, SC – 5/23 Male, Overall – Cleophas Ngetich 14:14, Hillary Too 14:15, Adam Freudenthal 14:59.

Masters – Eric Ashton 15:53, Scott

Autrey 16:54, Toby Selix 18:12.

Grandmasters – Mark Bedenbaugh 18:44, Scott Collard 19:40, Pete O’Boyle 21:07.

10-under – Charles Willcox 23:13, Logan Blight 25:49, Eli Brody Corley 27:56. 11-13 – Garrison Budic 20:00, Zander Jeffcoat 20:20, Adam Bernthal 20:36. 14-16 – Jeffrey Keene 18:22, David Humphries 20:33, Andrew Thumpston 21:16. 17-19 – Trey McClary 17:52, Brandy Rafanan 18:33, Andrew Williams 21:06. 20-24 – Woody Lynn 18:01, David Heen 19:40, Edward Bear 22:09. 25-29 – Chris Bailey 15:51, Jud Brooker 16:06, Jordan Lybrand 16:52. 30-34 – Matt Shock 15:45, Jason Dimery 17:38, Michael Atkinson 20:50. 35-39 – Orinthal Striggles 16:25, Mike Kilbourne 17:40, Robert Yerger 18:45. 40-44 – Bryce England 20:29, Keith Lobel 21:01, Michael Jensen 22:34. 45-49 – Bob Daley 18:49, Joel Watts 21:20, Arlan Brady 21:31. 5054 – Phil Togneri 21:25, Francisco Mora 21:29, Eliere Tolan 21:57. 55-59 – Von Hite 21:38, Gene Brinson 22:53, Jim Williams 23:53. 60-64 – Mark Bagwell 22:52, Donald Gagnon 26:09, Leeds Barroll 28:32. 65-69 – Albert Anderson 22:00, Ed McCall 35:12, David Gdovin 39:26. 70-over – Butch Currence 26:12, Peter Mugglestone 27:02, Henry Holt

MYRTLE BEACH MINI MARATHON

27:59. Clydesdale – Will Cheatham 20:38, Rob Shealy 21:18, Jason Cable 21:51.

Female, Overall – Hellen Jemutai 17:11, Loice Kangogo 17:27, Alyssa Bloomquist 17:34.

Masters – Eric Ashton 15:53, Scott Autrey 16:54, Toby Selix 18:12.

Grandmasters – Jeanna Moffett 23:12, Becky Sox Morgan 24:17, Alsena Edwards 24:47.

10-under – Gillian Wilson 25:17, Ellajoyce Humphries 29:37, Mamie Eichhorn 31:41. 11-13 – Annasofia Brown 23:12, Whitney Craft 24:36, Jaida Mack 24:42. 14-16 – Rachel Cousins 22:17, Abbey Heldreth 23:37, Cora Stone 26:27.

17-19 – Anna Johnson 20:02, Caroline Hill 26:55, Laken Hicks 28:38. 20-24 – Liz Locke 19:17, Savannah Ott 25:38, Natalie Kerns 27:29. 25-29 – Caroline Peyton 17:46, Sunday Davis 18:27, Jennifer Lybrand 20:56. 30-34 – Michelle Ziegler 17:56, Shannon Miller 18:38, Sara Powell 20:17. 35-39 – Shawanna White 18:14, Heather Costello 18:39, Mary Claire Cox 19:07. 40-44 – Julia Early 22:36, Tracy Heldreth 23:43, Leesa Stout 24:14. 45-49 – Edie Goldsmith 23:16, Lara Heath 24:38, Terry Hancock 27:40. 50-54 – Lisa King 24:48, Mary Bear 25:40, Andrea Shebuski CONTINUED ON PAGE 27

13.1 MILES & 5K

I WILL RUN THIS

BEACH SUNDAY, OCTOBER 18, 2015

SAVE $10 WITH CODE RJMBJULY15 Exp. 7/31/15. Half Marathon ONLY.

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SOUTHEASTERN ROAD RACE RESULTS CONTINUED FROM PAGE 26

25:54. 55-59 – Mary White 26:11, Beverly Brandt 27:31, Lois Leaburn 28:04. 60-64 – Karen Kramer 29:38, Sharon Ehimger 36:21, Cheryll Stetar 37:03. 65-69 – Brigitte Smith 36:25, Jane Mergle 39:48, Joette Gdovin 42:11. 70-over – Brittany Paul 39:01. Athena – Sara O’Brien 28:36, Laura Hoover 29:38, Jenny Collins 30:17.

TENNESSEE Expo 10K/5K Knoxville, TN – 5/23 Male, 10K: Overall – Matthew Sonnenfeldt 31:40, Patrick Cheptoek 31:50, Stewart Ellington 33:10.

Masters – Keith Gemeinhart 36:55, Todd Caldwell 37:56.

Grandmasters – Rick Turner 44:13, Jeff Bock 44:35.

Senior Grandmasters – Baker Jones 45:58, Mark Nipper 48:38.

14-under – Ben Cruze 54:38. 15-19 – Luis Chavez 54:38, Tyler Gordon 58:26.

20-24 – Ratlale Mokone 35:41, Aaron Hill 36:48, Gabe Holguin 36:57. 25-29 – Festus Chemaoi 35:01, Jacob Standley 36:47, Zack Berry 39:15. 30-34 – Alan Horton 33:41, Chris Koboldt 36:25, Bobby Haines 38:00. 35-39 – Bradley Adams 35:54, Jeremy Sexton 38:30, Mike Toney 40:28. 40-44 – Rob Burkhart 38:09, Paul Horton 38:14, Adam Sullivan 42:15. 4549 – Mark Hickey 40:08, Brian O’Hagan 40:39, Doug Holder 44:14. 50-54 – Terry Quillen 44:47, David Hinkle 45:56, Michael Gray 49:54. 55-59 – Doug Singh 48:31, Martin Carlson 49:23, Gerald Tarlton 50:37. 60-64 – Rob Sterling 49:38, Guy Giles 51:41, Jeff Christian 51:41. 65-69 – Robert Powell 51:04, Jack Foster 51:05, Kenneth Sirois 52:30. 70-74 – Chuck Anderton 53:03, David Birdwell 59:11, Donald Holt 1:04:17. 75-79 – Bob Cunningham 53:38, Larry Acuff 1:07:33, Ronald Campbell 1:30:17. 80-84 – Robert Braden 1:05:00. Clydesdale – Lawrence Brede 41:50.

Female, 10K: Overall – Lydia Kosgei 36:08, Caroline Gruenenwald 38:31, Kathy Wolski 38:50.

Masters – Joann Scott 42:47, Valerie Bachmann 43:18.

Grandmasters – Lori Davis 42:53, Jennifer Singh 48:55.

Senior Grandmasters – Vicki Andrews 1:01:10, Shirley Sirois 1:07:28.

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14-under – Callie Tucker 43:35. 15-19 – Channing Bearden 47:10, Elizabeth Shane 54:39, Emma Cruze 57:48. 20-24 – Katie Taylor 42:29, Allison Jones 45:33, Alison Stonecipher 46:26. 25-29 – Barbara Powers 39:22, Katie Klapproth 46:34, Kristy Phillips 47:46. 30-34 – Jenny Vance 40:40, Tracy Longhurst 41:19, Elizabeth Whelpley 43:54. 35-39 – Andee Swann 40:24, Jessica Disney 44:40, Lindsay Rebert 46:27. 40-44 – Missie Gregory 44:52, Juanita Constible 47:46, Linda Dunlap 49:28. 45-49 – Sarah Sterling 45:21, Amy Jones 47:14, Jackie Gilmer 51:31. 50-54 – Chang-Hong Yu 55:19, Ying Pan 56:38, Lisa Hall 57:11. 55-59 – Kris Corbitt 50:30, Lisa Compton 52:50, Becky Tener 54:07. 60-64 – Kathy Nash 1:08:04, Leann Adkins 1:12:12, Melinda Waddell 1:15:41. Athena – Christina Sanks 54:37.

Male, 5K: Overall – Tyler Freeman 17:35, Ray Wilson 19:47, Randall Statzer 20:27.

Masters – Ernie Brooks 21:19, Bobby Liles 21:42.

Grandmasters – Scott King 22:03, Jeff Wade 22:22.

Senior Grandmasters – Glen Farr 24:13, Tom Fethe 25:38.

14-under – Christian Watson 22:57, Taylor Waak 23:13, Thomas Kenner 24:21. 15-19 – Aaron Watson 26:55. 2024 – Conor Engle 30:52. 25-29 – Hussein Hijazi 21:17, Louise Mayor 22:11, Hunter Carmichel 22:21. 30-34 – Shane Hart 23:46, Steven Brooks 25:17, Ben Chambers 30:00. 35-39 – Russ Wilson 22:43, Jace Perkerson 22:55, Sam Plemons 23:06. 40-44 – Erin Bankes 23:14, Jim Luttrell 25:31, Keenan Holbert 27:26. 45-49 – Jeff Watson 25:21, Vincent Fusco 26:53, John McCusker 27:21. 5054 – Pete Stavich 23:55, Britt Limpus 24:33, Eugene Sisco 26:04. 55-59 – Brad Campbell 23:21, Perry Preuett 29:13, Ken Brock 35:43. 60-64 – Jewell Ottinger 28:07, Reid Bell 29:26, Ray Burch 30:22.

65-69 – John Smith 32:25, Sam O’Dell 32:57, Roy Jennings 37:43. 70-74 – John Jared 28:31, David Silvus 36:48, Monroe Cooper 41:53.75-79 – David Hartzler 39:22, Bill Woodrick 39:40, Jerry Thress 42:11. 80-84 – Rog Hollingsworth 41:34, Ben Campbell 49:00. 85-over – Fred Marsh 1:20:32. Clydesdale – Marshall Anderson 23:40.

Female, 5K: Overall – Jamie Blaylock

Running Journal • July, 2015 20:02, Amanda Hardcastle 20:15, Marsha Morton 21:31.

Masters – Heather Kibler 23:52, Tandy Blaylock 24:16.

Grandmasters – Karen Tobias 26:41, Kathy Taylor 27:07.

Senior Grandmasters – Kristy Newton 29:12, Becky Holt 35:41.

14-under – Sydnie Cziep 26:14, Olivia Gray 28:57, Abygail Huertas 29:28. 15-19 – Maria Bartlett 22:09, Haley Phillips 25:50, Taylor Blaylock 26:14. 20-24 – Shanise Whitaker 28:52, Kaylen Wagner 30:52, Ali Weeks 33:02. 25-29 – Tesha Haggard 22:19, Caitlin Johnson 24:22, Samantha Nira 24:43. 30-34 – Cindy Chambers 23:58, Gwen Rogers 27:17, Citabria Holley 28:40. 35-39 – Laura Shands 25:30, Whitney Mascorro 27:10, Tara Bankes 28:51. 40-44 – Megan Kenner 24:33, Amanda Frazee 26:54, Tricia Limpus 31:47. 45-49 – Jamie Niland 27:56, Kim Tichon 29:04, Suzanne Oliver 29:46. 50-54 – Linda Bartlett 28:22, Brenda White 30:32, Arlene Cherry 31:54.

55-59 – Donna Leggett 30:25, Nancy Hanson 33:46, Toni Roberts 35:49. 60-64 – Charlotte Tallent 36:37, Sue Deery 39:50. 65-69 – Darlene Cooper 41:53, Kathy Farr 41:54, Betty Batmon 43:29. 7074 – Priscilla Siler 40:15, Judy Lawrence 47:1675-79 – Vim Silvus 36:49. Athena – Joni Edwards 29:27. – Jerry Schohl

Heroes 6K Memphis, TN – 5/30 Male, Overall – Jon Autrey 21:03, Chumney Andrew 21:03, Adams Sommers 21:53, Mike Irwin 22:02.

Masters – Jon Tate 23:43, Wilson Robert 25:01, Rich Drnec 26:39, Ray Johnson 28:01.

7-9 – Omari Porter 34:24, Cy Pepper 35:27. 10-14 – Preston Burks 23:36, Miles Pepper 29:17. 15-19 – Conner Lind 23:54, Jake Drnec 28:29, Sam Drnec 28:31. 20-24 – Brian Harris 23:01, Johnson Jerron 31:43, Jacob Guthrie 38:16. 25-29 – Robert Crocker 29:34, Zachary Becker 39:11, Kevin Buckley 41:39. 30-34 – Rob Ramsey 24:19, Matt Vollor 26:21, John Braddock 27:49. 35-39 – Matt Hayden 29:12, Donterius Toso 31:32, Jason Belcher 31:45. 40-44 – Tal Lefler 28:31, Scott Stader 32:55, William Ousley 35:45. 45-49 – Jerry Grosso 30:07, Jeff Sullivan 33:10, Phillip Zeni 33:27. 50-54 – Clyde Nelson 31:35, Chris Milligan 34:16, David Perez 52:55. 55-59 – Jonathan Dougherty 29:56, Alex Alpe 30:42, Art Weekley 31:00. 60-64 – Jim Cushing 32:02, David Phelps 34:23, Scott Morris 44:16. 65-69 – Dennis Meeks 32:46, Jerry Yates 35:07, Edgar Gates

27

50:25. 70-74 – Martin Lipinski 58:10.

Female, Overall – Jeannette Faber 23:29, Michelle Myers 24:36, Chloe Willis 25:44, Katie McCarver 27:04.

Masters – Kelley Willis 28:35, Mary Lefler 28:33, Elizabeth Sumner 31:23, Diana Burks 32:20.

7-9 – Kailyn Shaw 1:08:42. 10-14 – Savannah Drnec 40:07. 15-19 – Faith Glaze 44:29, Katie Converse 47:33, Allison Moyer 1:13:35. 20-24 – Stephanie Crawford 28:59, Lysa Walterhouse 31:56, Amber Hardy 35:58. 25-29 – Mallory Bader 27:20, Hunt Rosie 30:16, Ellen Bransford 30:22. 30-34 – Rebecca Hoover 34:51, Mindy Parrish 36:57, Amanda Kimsey 37:35. 35-39 – Michelle Ganong 33:30, Amy Goode 33:38, Joyce Cook 35:02. 40-44 – Catherine Goode 33:00, Amanda Aldridge 34:41, Kate Bracheau 35:32. 45-49 – Kescia Muhammad 32:51, Lori Sullivan 34:09, Jackie Hardy 34:25.

50-54 – Katherine Wiggins 33:25, Kathie Walthall 33:41, Suzy Thomason 35:08.

55-59 – Denise Linebarier 37:00, Susan Bransford 37:05, Carleen Krebs 37:47.

60-64 – Bernice Humphrey 38:28, Freddie Milton 40:53, Mary Morris 44:19. 65-69 – Jill Cutting 37:10, Gwendolyn Campbell 47:44, Mildred Saulsberry 51:33. 70-74 – Linda Lipinski 46:03, Glenda Tetley 46:22.

VIRGINIA Giddy Up & Go 15K/5K Middleburg, VA – 5/9 Male, 15K: Overall – Dennis Billings 55:32.

15-19 – Joshua Lawyer 1:32:10, Ryan Carroll 1:37:33. 30-39 – Jason Turchin 57:01, Rich Magda 1:03:01. 40-49 – Tim Diviney 1:03:08, Jens Scott 1:10:42, Steve Jacob 1:19:13. 50-59 – John Macmahon 1:21:47, Huntington Lyman 1:39:16, Peter Leonard-Morgan 1:54:17.

Female, 15K: Overall – Karen Duncan 1:26:05.

30-39 – Kate Hahn 1:34:08, Erin Turchin 1:48:36. 40-49 – Lisa Codella 1:37:05.

Male, 5K: Overall – Casey Ellis 19:26.

6-under – Dillon Mikel 51:24, Landon Hobson 59:45. 7-8 – Braedon Hobson 35:43. 9-10 – Jakob Lawyer 36:11, Aidan Mikel 51:25. 11-12 – Burke McFarlane 23:55, Joe Weis 24:08, Scott Meeker 26:52. 13-14 – Liam McGrail 24:27, Joseph O’Such 24:30, Pierre Bernard 31:56. 15-16 – Connor Deane 26:13, Alex Schwind 51:13, Pete Jones 51:46. 17-18 – Jack Ward 23:41, Steven Dunn 26:59, CONTINUED ON PAGE 28

28

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Running Journal • July, 2015

SOUTHEASTERN ROAD RACE RESULTS CONTINUED FROM PAGE 27

Billy Deane 36:22. 19-24 – Connor Ward 29:38, Matthew Howard 30:12, Chris Hoffman 1:00:12. 25-29 – Nick Grillo 29:09, Michael LaValle 1:00:14. 30-39 – Don Cray 48:15, Mike Walsh 59:49. 40-49 – Karel Svoboda 27:32, Greg Howard 28:33, Arthur Bryant 30:16. 50-59 – Douglass Laudau 24:05, Charlie Hartman 24:24, Graham Alcock 24:44. 60-69 – Kevin Rose 1:18:16. 70-over – Alvin Dodson 1:00:08.

Female, 5K: Overall – Jeanette Lussi 24:08.

6-under – Makayla Mikel 50:55, Evie Weis 53:25. 7-8 – Sienna Lawyer 32:58, Ella Smith 1:00:09. 9-10 – Kathryn Meeker 37:10, Danica Millar 38:36, Darcy McFarlane 38:47.11-12 – Ashley Jewett 32:45, Ohrstrom Georgia 35:35, Elise Bishoff 44:58. 13-14 – Beverly Alcock 24:44, Crystal Jewett 24:47, Ann Antonov 29:05. 15-16 – Tori Penton 42:01, Alex Lumley 53:25. 19-24 – Cyrena Shiland 24:09, Kelly Dunn 27:00, Gabrielle Duritsa 41:24. 25-29 – Stephanie Jackson 40:12, Dietze Caitlin 40:42, Mary Griilo 41:21.

30-39 – Tina Smith 30:38, Sandra Lawyer 33:40, Katy Banagan 48:15. 40-49 – Kathleen McFarlane 26:36, Michele Hobson 31:22, Shannon Gilmore 31:29.

50-59 – Heather Matheson 29:06, Belinda LaValle 32:04, Anne Lindblad 32:27. 6069 – Louise Shipley 50:57, Alexa Magda 1:03:02, Linda Rose 1:18:29.

Alexandria Running Festival Half Marathon/5K Alexandria, VA – 5/24 Male, Half marathon: Overall – Ashish Rathee 1:20:32, Danny Godin 1:20:41, Ethan Pacifico 1:20:59, Andy McElvaine 1:22:43, Peter Vincent 1:23:24.

19-under – Parker Phippeh 1:36:32, Ahmed Ali 1:40:49, Ahmed Hassan 1:57:20. 20-29 – Charles Walker 1:25:22, Andrew Solomon 1:28:12, Matthew Matyjek 1:28:29. 30-39 – Jeremy Aaronswon 1:27:31, Maxim Piryatinsky 1:29:40, Trevor Blake 1:30:55. 40-49 – Jim Gregory 1:27:19, Jad Daley 1:27:38, Assaf Gordon 1:30:26. 50-59 – Mark Drosky 1:32:26, Brian Lein 1:32:38, Ricky Orange 1:36:24. 60-69 – Derek Carroll 1:36:59, Thomas Askins 1:51:45, Jonathan Roman 2:01:39. 70-79 – Peter Geltner 3:22:38. 80-over – George Yannakakis 2:13:37, Ashis Roy 3:51:49.

Female, Half marathon: Overall –

more results at running.net

Angela Ortiz 1:21:49, Andee Swann 1:28:52, Liz Greenlaw 1:31:09, Kalyn Fisher 1:31:59, Amy Peterson 1:34:03.

19-under – Harper Lovegrove 1:44:25, Emma Merrill 1:45:28, Cary Brown 1:50:35. 20-29 – Leigh West 1:35:03, Michele Wong 1:37:05, Abigail Greene 1:38:02. 30-39 – Alyona Richey 1:38:08, Lauren Kelly 1:38:32, Allison Cohen 1:40:00. 40-49 – Samantha Cole 1:35:03, Andrea Meuser 1:35:25, Deanna Merriman 1:36:52. 50-59 – Wendy Gibson 1:47:18, Ida Draim 1:47:19, Leanne Vigliano 1:59:45. 60-69 – Betty Blank 1:46:37, Ellen Dee Smith 1:59:50, Melanie Brennan 2:19:29. 70-79 – Sharon Geltner 3:22:38.

Male, 5K: Overall – James Coates 18:24, Ted Poulos 18:39, Sean Clancy 19:25, Chris Gust 20:47, Dennis Bahena 21:18.

19-under – Nathan Andres 23:50, Hugo Bonilla 25:24, Pablo Douros 25:29. 20-29 – Mitchell Milkov 21:20, Sho Hammond 22:51, John Alexander 24:08. 30-39 – Sean Leaman 21:53, Jeremy Beussink 22:45, Christopher Weeks 23:19. 40-49 – David Overholt 21:28, Rob Love 23:18, Jeff Owejan 23:45. 50-59 - Michael Divecchia 24:15, William Mea 26:55, Timothy Broady 30:45. 60-69 – Gary Morgans 22:08, Paul Bousel 22:56, Alan Stein 25:25. 80-over – Robert Gurtler 38:32.

Female, 5K: Overall – Caroline Howley 19:44, Melissa Divecchia 20:11, Alexis

Tressler 20:35, Heather Hanscom 21:40, Meghan Kennedy 22:22.

19-under – Diana Smith 23:52, Emma Dereberry 26:00, Olivia Howland 27:03.

20-29 – Jessica Harris 23:33, Rachel Brown 24:05, Kelly Doffing 25:28. 30-39 – Claire Marie Huber 23:27, Jill Anderson 24:19, Maggie Barikbin 24:26. 40-49 – Clarissa Cullers 23:57, Margorie Strayer 27:31, Cheryl Nally 28:53. 50-59 – Suzy Coffey 23:31, Diane Sward 23:43, Hunter Benante 24:50. 60-69 – Merrilee Seidman 26:13, Maria Suaznabar 34:52, Margaret Fisher 36:57. 70-79 – Mandy Whalen 34:53, Zoe Yannakakis 42:50.

Yorktown Freedom Run 8K Yorktown, VA – 5/25 Male, Overall – Will Christian 25:29, Adam Otstot 25:43, Ryan Doupe 30:49.

Masters – John Piggott 28:24, Douglas Marshall 28:44, Gregory Dawson 29:33.

12-under – Hayato Hasegawa 35:31, Cole Davidson 39:09, Ethen Pickles 40:50.

13-19 – Thomas Himes 36:25, Cale Overstreet 37:25, Jakob Cordes 38:53.

20-24 – Scott Eyer 41:01. 25-29 – Michael Svoleantopoulos 32:45, Andrew Hartford 37:58, Clifton Simon 40:04. 30-34 – Chris Novakoski 33:34, Jimi Werner 41:50, Ryan Hopkin 46:11. 35-39 – Kendall Bodnar 34:44, Richard Herring 36:01. 4044 – Chris Tonk 32:56, Kevin Depew 34:19, Hideaki Hasegawa 35:41. 45-49 – David Lockard 32:32, George Waldrop 33:52, Timothy Hood 36:26. 50-54 – John Vanderhoven 35:39, Terence Toatley 39:41, Ed Rietscha 42:05. 55-59 – Terry Imbery 35:03, Timothy Hodge 37:34, Lyle Varnell 39:18. 60-64 – Michael Shortall 41:56, Jimmy Blount 44:29, Craig Hanson

45:03. 65-69 – Dale Abrahamson 34:38, Thomas Proctor 43:48, Joseph Verdirame 44:01. 70-over – Robert Wright 41:19, Larry Arata 45:59, Ronald Kellum 46:48.

Female, Overall – Jessica Riggs 32:49, Arlyne Spalla Benson 35:01, Emily Honeycutt 37:36.

Masters – Karla Havens 34:04, Eva Maria Backman 37:03, Susan Hagel 38:28.

12-under – Samantha Vest 55:15, Isabel Dreyer 1:09:00. 13-19 – Alexis Morales 44:35, Erin Rogers 44:59, Kylee Hockaday 54:39. 25-29 – Kristen Long 45:52, Allison Knappenberger 46:57, Amanda Troelsch 49:40. 30-34 – Kristin Harman 38:36, Sheila Scotti 40:18, Shannon Frier 43:26. 35-39 – Diana Cole 41:07, Jaime Cox 42:42, Jennifer Little 44:16. 40-44 – Laura Cordes 39:23, Sylvia Moss 42:12, Juliette Anderson 43:32. 4549 – Nichole Knott 42:43, Gen Matchette 47:28, Dawn Purdy 53:34. 50-54 – Valor Foy Jones 42:57, Lydia Quiles 45:06, Judy Pennino 47:55. 55-59 – Judy Sweetnam 41:18, Patricia Wiedemann 46:39, Cathleen Rea 48:08. 60-64 – Helen Worthington 44:05, Dottie Humphreys 46:38, Gail Lucado-Phelps 53:09. 65-69 – Barbara Biasi 44:36. 70-over – Chips Halley 1:18:01. – Bruce Davis

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Running Journal • July, 2015

The Athlete’s Kitchen

29

EAT WELL, RUN WELL

Protein, Supplements & Building Muscles So you want to get buff, eh, and have nicely defined muscles, a sixpack ab, and compliments galore about “looking great?”

The ads in magazines such as Muscle & Fitness easily lead wannabe-buff athletes to believe that anyone can look like a hulk by simply taking an assortment of protein powders, muscle builders, essential amino acids, and recovery drinks. While the primary key to being buff is not nutritional supplements but rather hard work (have you ever watched those hulks train?), eating optimally is indeed important for optimal workouts. Runners and triathletes who want to look buff certainly can benefit from a well-planned sports diet that supports their muscle-building efforts.

This article can help you evaluate the role of protein supplements in helping you acquire the physique of your dreams. The information is from Nancy Rodriguez, PhD of the University of Connecticut and Stuart Phillips, PhD of McMaster University. They are both wellrespected protein researchers who shared their knowledge at SCAN’s Annual Conference in Colorado Springs, May 2015. SCAN is the 7,000-member Sports and Cardiovascular Nutrition practice group of the Academy of Nutrition and Dietetics. SCAN’s referral network (www.SCANdpg.org) can help you find a local Certified Specialist in Sports Dietetics.

So you want to build some muscles...?

When it comes to building muscles, the prevailing beliefs are: 1) The more protein you eat, the more muscle you will build.

2) Protein supplements are more effective than food.

Let’s take a look at what the research says.

• The amount of protein needed to build muscles ranges between 0.6 to 0.8 grams protein/lb body weight (1.2 to 1.7 g pro/kg). Runners new to lifting weights should target the higher amount to support the growth of new muscles. Experienced lifters do fine with the lower amount.

• Dieting runners need more protein: about 1 gram per pound body weight (2 g/kg), when calorie intake is limited. During an energy deficit, you will burn protein for fuel, not use it for building muscles.

That’s why it’s hard to build muscle and lose fat at the same time. To lose undesired body fat, chip away at fat-loss by knocking off only 200 to 500 calories in the evening, to create a small deficit.

• Consuming more than 0.6 to 0.8 grams protein per pound of body weight (1.2 to 1.7 g pro/kg) is not better. Your body can use just so much protein to build and repair muscles. Excess protein does not get stored as bulging muscles; rather, it gets burned for fuel. Excess calories from unused protein get stored as body fat.

• Food can naturally provide the 95 to 135 g protein needed by a 120-lb (55 kg) female or 170-lb (77 kg) male runner who is new to lifting weights.

• Evenly distributing your protein intake throughout the day is important to optimize your body’s ability to build muscle. Instead of skipping breakfast, eating a light lunch, and chowing down on a huge dinner with 90 grams of protein, the better bet is to consume about 2530 grams of protein at each meal (a standard serving of meat, fish, chicken; a generous portion of plant protein) and 10 to 15 grams at afternoon and evening snacks.

• While consuming 30 grams of protein at dinner is simple (a small chicken breast), boosting protein intake at breakfast and lunch protein can be more of a challenge if you eat on the run. Protein-rich breakfast foods that add 20 to 30 g protein include: 1-cup cottage cheese (with banana and whole wheat toast) 3-egg omelet with a handful of shredded lowfat cheese 2 hard boiled eggs (pre-cooked) and a tall latte 1 cup Greek yogurt with granola + a handful of slivered almonds • Muscles are most receptive to using amino acids (the building blocks of protein) within the 30 to 60 minutes after you exercise. Yet, muscles continue to utilize the amino acids (at a slower rate) over the course of the next 24 hours. The supplement industry urges you to consume their (conveniently available) recovery products ASAP, so you don’t miss the “anabolic window of opportunity.” That window doesn’t completely close!

• Leucine, an essential amino acid (EAA), triggers muscles to grow bigger and stronger. The recommended post-exercise dose of leucine is about 2 to 3 grams. That is the amount in a scoop of most whey pro-

Don’t let nutrition By Nancy Clark, M.S., R.D.

be your missing link...

tein powders. But you don’t have to buy whey protein to get leucine.

Leucine is an all protein-rich foods, with animal proteins offering more than plant proteins. Drinking 16 ounces of chocolate milk gives a hefty leucine dose and is far tastier than many recovery protein shakes!

• If you consume whey, your muscles quickly get the leucine they need for growth and repair. But if you consume a variety of proteins from natural foods, you’ll get a variety of quickly available and longer-lasting EAAs that support continual growth and repair over a longer periof of time. Twenty-percent of the protein in milk is from whey (fast acting) and 80% is from casein (slow acting). They work in synergy.

• Protein powders can be convenient for making protein shakes, but a less expensive option is instant (dried) milk. To boost the protein in your breakfast shake, simply blend 1 cup milk (dairy or soy, not rice or almond!) + 1/3 cup instant milk + 2 Tbsp peanut butter + a banana.

Voila, 25 grams of balanced protein from natural, yummy, standard foods!

• The benefits of using powdered milk instead of a protein powder include: it is a nutrient-rich “real food” that offers more than just protein. It is rich in calcium (for bones), riboflavin (to convert food into energy), vitamin D (to boost the immune system), and a multitude of other life-sustaining nutrients. I consider protein powders to be highly refined engineered products that lack natural goodness.

• When you use “real food” such as (instant) milk, you know you are getting the nutrients you paid for. But if you buy whey protein, you might be getting cheated. Whey has become very expensive. It is not uncommon for companies to “dilute” whey with less expensive protein sources or fillers (talcum powder!). Buyer beware…

Summary By eating a protein-rich food at each meal and snack, you will get the protein, essential amino acids, and leucine needed to support your muscle-building training program. Be sure to also consume some grains, fruits, and vegetables (carbohydrates) along with the protein to fuel your muscles so they can perform hard lifting sessions. The goal is three times more calories from carbs than from protein, such as eggs + bagel; nuts + dried fruit; milk + chocolate flavoring; chicken + rice.

With hard work and optimal fueling, you should see changes in your physique. But take note: The amazingly buff bodies in muscle magazines can be deceptively photo-shopped. Muscles do have a genetic limit and you cannot completely redesign your body (without steroids or plastic surgery, that is).

P.S. Few people can achieve the “perfectly buff ” body while enjoying a normal lifestyle. I encourage you to strive for an excellent body.

Excellence is way more attainable then perfection. The high price of looking buff often interferes with meaningful relationships with people who likely could care less about how you look. Your best friends should love you from the inside out, not because of your looks.

Nancy Clark, MS, RD CSSD (Board Certified Specialist in Sports Dietetics) counsels active people at her private practice in Newton, MA (617-795-1875). For more information, enjoy reading her Sports Nutrition Guidebook and food guides for marathoners, soccer players, and cyclists. They are available at www.nancyclarkrd.com. Also see www.NutritionSportsExerciseCEUs.com for online education.

• enjoy better workouts • lose undesired body fat • feel great!

Run with energy to spare—and even lose weight at the same time!

Worried about hitting the wall? Learn how to fuel for the long run.

TO ORDER: ___ Food Guide for Marathoners $22 ___ Food Guide for New Runners $22 ___ Sports Nutrition, NEW 5th Edition

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Name __________________________________ Phone__________________________________ Address ________________________________ _______________________________________ Order online: www.nancyclarkrd.com Or, send check to Sports Nutrition Services PO Box 650124, West Newton MA 02465 Ph 617.795.1875 • MA Residents: +6.25% tax

30

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Running Journal • July, 2015

HUNTSVILLE, ALABAMA

RCM

satur day, dec 12th

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HEALTH AND FITNESS EXPO CARBO DINNER UNDER THE SATURN V ROCKET AT U.S. SPACE AND ROCKET CENTER

Guest Speaker: Traci Falbo AMAZING POST RACE PARTY AT THE VBC PROPST ARENA WITH LIVE ENTERTAINMENT

NEW RACE RACE COURSECOURSE INCLUDESINCLUDES SITES OF

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Running Journal • July, 2015

31

Kogo, Jabore take wins at 36th annual Cotton Row 10K HUNTSVILLE, AL - The 36th annual Mercedes-Benz Cotton Row 10K, held on Memorial Day, was delayed for a little more than hour while workers cleared a tree that had fallen along the course near the 3-mile mark. The late start did not seem to slow down a trio of Kenyan runners who dominated the men's race. Julius Kogo, 29, led the three runners, who all broke the 30-minute mark, with a winning time of 29:30. Kogo was followed

by Cleophas Ngetich, 25, in 29:44 for second, with Kimutai Cheruiyot, 29, coming in third, running 29:51.

All three runners train in Chapel Hill, NC. Hillary Too, 36, was fourth (30:10), Stanley Boen, 37, of Grand Prairie, TX, fifth (30:56), Brandon York, 49, of Madison, AL, sixth (30:59), and Peter Chebii, 30, of Grand Prairie, TX, seventh (31:22).

In the women's race, 21-year-old Tigist Jabore of Ethiopia took the win in 33:35. Monicah Ngige, 21, was second in 34:19, followed closely by Susan Jerotich, 28, of Chapel Hill, NC, who was third in 34:33.

Hellen Jemutai, 33, was fourth (35:30), Askale Meracni, 28, fifth (36:28), Lyubov Denisova, 43, sixth (36:58) and Taylor Ward, 24, of Ogden, UT, was seventh (37:01).

Robert Youngren, 40, of Owens X Road, AL, won the male masters race in 36:28, with Jeffery Dundas, 56, of Conyers, GA, second in 37:48. Chuck Branson, 45, of Harvest, AL, was third (38:51), Tim Vinson, 50, of Madison, AL, fourth (38:57), and Dewayne Satterfield, 50, of Huntsville, finished fifth (39:22).

Lyubov Denisova ran away with the female masters crown, running 36:58, nearly eight minutes ahead of her nearest competitor. Second place went to Linda Lamott, 42, of Lebanon, TN, in 44:40. Rebecca Byers, 42, of Owens X Road, AL, was third (46:11), Sheryl Dummer, 45, of Huntsville, fourth (46:37), and Stacy Julius Kogo Schorr, 50, of Madison, AL, was fifth (47:13).

A 5K race was held following the 10K and Josh Whitehead, 36, of Madison, AL, led the way in 16:05. Whitehead had earlier finished 10th in the 10K race, running 33:34. 13-year-old Nisha Mailapur of Huntsville, won the women's 5K in 20:50.

Frank Mathews, 44, of Flintstone, GA, led the male masters in 19:14, while Susan Adkins, 47, of Madison, AL, led the women in 22:38.

More than 2,000 runners finished the 10K with nearly 1,700 completing the 5K. Nine runners successfully kept their streak of finishing the 10K each year since the race started 36 years ago. Those runners and their finishing times included: Charlie Vanvalkenburg, 56, Huntsville (51:50), Don Hillis, 58, New Market, AL (57:14), Kevin Jose, 54, Huntsville (57:25), William McDowell, 61, Huntsville (59:22), James Carroll, 64, Dickson, TN (59:27), Gary Deere, 70, Bellevue, TN (1:07:08), Joanie Bell, 67, Huntsville (1:07:57), Jon Turner, 67, Ardmore, TN (1:08:48), Bill Allbritton, 60, Huntsville (1:12:33).

The 10K was the final race of this year's Running Journal Grand Prix. Complete results of the race can be found at: http://cottonrowrun.com/results/ Male, 10K: Overall - Julius Kogo 29:30, Cleophas Ngetich 29:44, Kimutai Cheruiyot 29:51, Hillary Too 30:10, Stanley Boen 30:56, Brandon York 30:59, Peter Chebii 31:22.

Masters - Robert Youngren 36:28, Jeffery Dundas 37:48, Chuck Branson 38:51, Tim Vinson 38:57, Dewayne Satterfield 39:22.

10-under - Grattan Oneill 49:29, Braden Hershberger 56:39, Caleb Seaver 58:41. 11-13 - Noah Flynn 36:27, Elliott Kliesner 48:27, Nathan Blankenship 49:36. 14-16 -Graylon Cross 38:38, Jacob Sykes 41:20, Sawyer Nicholson 41:50. 17-19 - Mitchell Sanders 34:53, Paul Richardson 36:35, Ryan Ford 37:37. 20-24 - Sam Mueller 32:14, Donny Barnes 35:55, Levi Smolin 41:04. 25-29 - Sean Brown 32:36, Matt Lemon 34:05, Beck Mitchell 36:18. 30-34 Brandon Mader 36:50, Andrew Hodges 37:50, Jeff Struik 38:08. 3539 - Josh Whitehead 33:24, Philip Wiles 38:30, Timothy Pitt 39:04.

40-44 - Martin Schneekloth 39:36, Jay Crosby 41:09, Frank Dudel 43:22. 45-49 - Tim Smith 41:27, Tim Horvath 41:41, Todd Parsons Justyna Mudy-Mader 43:35. 50-54 - Gerard Tamez 40:40, Dennis Fuchsberger 40:57, Jim Schutzbach 42:27. 55-59 - Robert Whitaker 39:32, George Dewitt 39:36, W. Craig Osborn 42:51. 60-64 - Barry Ege 42:30, Bob Nelson 45:16, Ray Ashworth 47:26. 65-69 Wayne Heckler 43:48, Steve Rice 46:14, Sherman Stanford 48:30. 70-74 - Warren Everett 56:11, Thomas Junjulas 1:00:57, Gary Deere 1:07:08. 75-79 - Ray Fanning 56:55, Richard Titus 1:03:04, Larry Marett 1:14:18. 80-over -Mac McCrady 1:06:49, Dewayne Morris 1:18:16, Bill Chubb 1:25:04.

Female, 10K:Overall - Tigist Jabore 33:35, Monicah Ngige 34:19, Susan Jerotich 34:33, Hellen Jemutai 35:30, Askale Meracni 36:28, Lyubov Denisova 36:58, Taylor Ward 37:01.

Masters - Lyubov Denisova 36:58, Linda Lamott 44:40, Rebecca Byers 46:11, Sheryl Dummer 46:37, Stacy Schorr 47:13.

10-under - Emily Parrish 1:12:17, Kaitlyn Lee 1:15:59, Casey Whisenant 1:30:00. 11-13 - Maggie Graham 47:11, Holly Sillivant 56:48, Sarah Lewis 57:32. 14-16 - Jodi Ann Martin 44:15, Reilly Hooie 50:30, Michelle Kehres 51:00. 17-19 - Amber Richardson 44:17, Angel Sillivant 46:03, Stacy Solomon 48:48. 20-24 - Florence Mose 42:06, Elizabeth Lemon 43:59, Megan Breitbach 44:20. 25-29 - Rachel Mason 43:38, Susi Bowermaster 45:44, Emily Boulanger 47:08. 30-34 - Loice Kangogo 37:03, Justyna Mudy-Mader 37:14, Sarah Kluth 41:18. 35-39 -Elizabeth Helland 41:08, Anne Harbarger 46:20, Melissa Davenport 49:18. 40-44 -Alison Doyle 49:22, Jennifer Schott 50:24, Amber Keller 51:34. 45-49 - Loren Traylor 47:38, Kelli Dumbacher 48:08, Carrie McCary 48:18. 50-54 -Whitney Hollingsworth 48:32, Selwyn Reynolds 51:44, Annie Anderson 52:20. 55-59 - Kerry Fontenot 51:41, Shirley Smith 54:12, Ruth Vanzandt 54:41. 60-64 - Kathy Harper 57:20, Jody Coombs 58:38, Dawn Drost 1:00:51. 65-69 - Janice Woods 1:01:57, Natalie Conklin 1:03:56, Brenda Cooter 1:06:11. 70-74 -Betty Burrell 1:15:34, Dolores Everett 1:35:07. 75-79 Stephanie Connor 1:33:19. 80over -Jo Morris 1:43:09.

Male, 5K: Overall - Josh Whitehead 16:05.

Masters - Frank Mathews 19:14.

10-under - Eric Moore 23:37, Phillip Walker 24:36, Zeke Carwile 26:52. 11-13 - Noah Flynn 19:14, Hal Leighton 20:46, Neil Schuetz 21:14. 14-16 - James Cain 18:28, Jacob Russell 18:39, Jayce Thornton 19:10. 17-19 - Jared Melton 16:45, Eric Shull 17:06, Logan Congo 17:36.

20-24 John Langley 20:34, Aeridius Williams 22:00, Tyler Mann 22:49.

25-29 -John Lane 18-:11, Daniel Sillivant 18:35, Cody Bellomy 21:09.

30-34 -Sean Stringer 21:35, Christopher Key 22:54, Derek Spadaro 24:17. 35-39 -Kevin Betts 18:03, Jason Sims 19:08, Danny Harrison 20:10. 40-44 - Martin Schneekloth 19:34, Stephen Cleophas Ngetich Hall 20:38, James Blackwood 20:50. 45-49 -Reid Vander Schaaf 19:42, Blaine Wilcher 19:53, Tim Smith 20:18. 50-54 - Tim Vinson 19:31, Dewayne Satterfield 19:40, Kyle Rose 20:17. 55-59 Ed Johnson 22:16, Bryan Martyak 22:55, Clay Jones 24:21. 60-64 Madison Magargee 26:12, Thomas Chandler 26:22, Mike De Witt 26:39. 65-69 - Dick Franklin 24:13, Jerry Pendlum 25:39, Wayne Manord 27:40. 70-74 - Ron Cohen 27:59, Auburn Hopper 36:19, Donald Fields 37:10. 75-79 -Ray Moses 44:07, Raymond Mattle 50:53, Charles Warren 54:59. 80-84 -Charles Terrell 32:55. 85-over - Grady Edwards 45:06, Bernard Morgan 56:56.

Female, 5K:Overall -Nisha Mailapur 20:50.

Masters -Susan Adkins 22:38.

10-under -Marjorie Baumbach 24:16, Avryl Navarro 28:14, Alexandria Bell 28:21. 11-13 -Rachel Jones 21:08, Betsy Walker 23:00, Jessica Dodson 23:21. 14-16 Sandy Sillivant 23:06, Renita Vander Schaa 23:44, Mallorie Davis 24:08. 17-19 - Christi-e Sanders 20:53, Jordan Adams 22:02, Angel Sillivant 22:54. 20-24 -Grace Anna Randall 24:04, Shantelle Banuchi 24:47, Margaret Mason 24:53. 25-29 - Krystle Hathaway 24:20, Allison Morton 26:25, Amanda White 27:35. 30-34 -Tammy Brunton 21:54, Linda Scavarda 23:18, Lisa Sims 24:11. 35-39 - Katie Maehlmann 21:23, Christy Ruble 24:42, Tonya Meier Hardy 25:45. 40-44 - Diona Cozzolino 23:36, Tammie Turner 23:44, Alison Doyle 25:54. 45-49 - Elizabeth Walker 24:42, Sheryl Dummer 25:54, Heather Mathews 26:30. 50-54 -Barbara Bird 25:35, Elaine Sillivant 26:07, Lea Anne Shull 28:31. 5559 - Melissa Wood 25:53, Susan Nemec 26:37, Kathy Anderson 28:27. 60-64 - Nancy Robertson 31:54, Sheila Keller 34:29, Tina Buchanan 34:38. 65-69 - Adele Hanes 35:44, Frances Tucker 39:29, Faye Ward 39:39. 70-74 - Carlene Whiteside 46:07, Ann McDonald Brandon York 48:17, Jean Montgomery 50:52. 75-79 - Leah Black 49:39, Lee Weed 53:14. 80-over - Jean McCrady 42:18, Elinor Eakins 48:40.

Photos by Village Photographers, Auburn, AL Grand Prix XXXVIII starts at Midnight Flight 10K The Midnight Flight 10K in Anderson, SC, will once again kick off the Running Journal Grand Prix. The race will be held on Friday night, Sept. 4.

Next up on the Grand Prix schedule will be the Hokie Half Marathon in Blacksburg, VA, on Sept. 20. Also confirmed is the Magic City Half Marathon in Birmingham, AL, on Nov. 22, and the Rocket City Marathon in Huntsville, AL, on Dec. 12.

Look for more race dates for the Running Journal Grand Prix’s 38th season in the August issue of Running Journal and on our website:www.running.net. Race directors interested in having your race on the Running Journal Grand Prix, send an email to: rj@running.net

32

www.running.net

Running Journal • July, 2015

Down the Road

Since 1984

Finisher Number 196 How did you finish in your first road race? Do you know or do you even ever think about it? To tell the truth I hadn’t thought about it in a long time since I ran my first road race on Thanksgiving Day of 1978. I had been running, mostly casually, to try to keep weight off for over 10 years at that time.

I had planned for my first race road to be the first Cooper Bridge Run 10K held earlier that year in Charleston where I was living at the time, but managed to get my leg broken playing city league soccer shortly before the race. So plans changed and the next widely publicized race came along and I had recovered enough to run it, so the Turkey Day 5K in Charleston was it. But if you had asked me what place I finished in the race I couldn’t have told you without digging out my very first running log — for 1978, and looking it up. I didn’t do that, but I found out in an unexpected way what my finish place was that day.

My wife Kathy and I had been doing a lot of spring cleaning — the attic, the closets, and the drawers. Not my favorite thing, but sometimes we do what we have to do.

So I was pulling out the overstuffed drawers in my dresser to see what I could get rid of. At the back of one of the drawers I found a tongue depressor. It was the old wooden style — about 6 inches long and half an inch wide that doctors used to use (do they still?) to hold down your tongue when they checked the back of your throat for an infection. This one wasn’t used for that. In fact it had the number 196 written in black magic marker near the top of the stick.

In my hand writing in all Caps further down the stick I read: TURKEY DAY RUN `1978 TIME 22:40. I knew right away what it was and was amazed that it had survived all these years, including several moves in Charleston and then to and in Rock Hill. Memories came flooding back.

It was a big race for the time. I remember thinking how large it was, but had to look it up today to find the exact number — 623. I’ll tell you how I originally got that number later. The Turkey Day 5K was the second largest race in Charleston that year and the largest 5K in the state as it has been almost every year from then to the present.

The crowd of runners filled the street in front of the sponsoring Knights of Columbus building. When the starting gun was fired the race started (most races were started by firing a gun and thus the term ‘gun time’ was created) everyone took off, so I did too. I remember Kathy held my jacket and watched and after the race she told me she wasn’t going to stand and watch anymore, she was going to start running the races. And we both ran hundreds of races until medical problems derailed her running first and then more recently, a car wreck ended mine.

I did not have a running watch back then so I had no idea what the pace was, but it felt fast to me. I really didn’t have any goals for my first race except to finish it. I remember getting to the first mile and hearing them call out 7 minutes, then 7:01 etc. and I said to the group I was running with “This is too fast, I’ve got to slow down” and I did, but not too badly as the race official in the finish chute handed me the finish place stick number 196, which meant 195 people finished before me just after I crossed

we’ve By Cedric Jaggers

“Run the South” Best race calendar, Insightful info...

the finish line in Marion Square with 22:40 showing on the clock. They were saying “Remember your time from the clock.”

I didn’t know until I asked if I could get a copy of the finish results that none were recorded. One of the race officials told me “We only keep up with the winners.”

More people were still finishing so I asked how they would know how many finished the race and one of them said something like “Nobody keeps up with that, if you want to know you’ll have to ask the guy giving out the finishing place sticks.” I noticed that a few stragglers were still finishing and that the guy had maybe 30 or 40 sticks in his hand. He would hand them out to the runner after they crossed the line. I asked him how they managed it and he said they pre-numbered them before the race, and if I remember correctly they had them in a box, with a big rubber band around each group of 50. They had to be careful to pull the correct group as they handed out each batch. When the last runner had crossed the finish line I was standing by watching and went over to the guy and he said number 624 was the next stick to hand out. But since nobody else finished the race, there were 623 finishers.

Do I need to remind young runners and readers that computers were in their infancy and that computer timing was years in the future? There was only one kind of time and finish place — actual finish order time now called gun time. Chip time is a time which may or may not be the same as your actual time, as is Chip finish order — an order determined by a computer which may or may not relate to who finished near you in the race. You could theoretically be shown in chip finish order as finishing 196th in a race while the person next to you when you crossed the finish line could be shown as 103rd, even though you actually both ran exactly the same actual gun time. Per USATF rule 245 gun time is supposed to be used for all races and chip time can be shown for runners information.

Some races don’t follow this rule however.

Back in 1978, runners only had actual finish time and finish order to consider. So where did you finish in your first road race? I was finisher number 196.

Cedric Jaggers was elected to the South Carolina Road Runners Hall of Fame in 1992. He is the author of Charleston’s Cooper River Bridge Run. He lives and runs in Rock Hill, SC. He may be reached via e-mail at JaggersRun@comporium.net

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Running Journal • July, 2015

THE ONLY CALENDAR YOU NEED TO RUN THE SOUTH Race Directors: Use form on page 37 to send information on all upcoming races.

Runners: Please verify information before traveling to a race.

When requesting information, always enclose a SASE. Abbreviations: RD = race day, RW = racewalk, FR = fun run, P/M = postmarked, W/C = wheelchair.

ALABAMA July 3, Huntsville - Independence Mile, 5:30pm. Info: bmader@runninglane.com.

July 4, Birmingham - Peavine Falls Run, 8.2 Mile; 7am. Info: president@birminghamtrackclub.com.

July 4, Orange Beach - The SHARK Adventure Run, 4.5 Mile Road/Beach (Adventure Run 2 Mile Road Run/2.5 Mile Beach Run), 1 Mile All Beach, 7am; $40 6/1-26, $45 6/27-7/3, $50/Race Day. Info: Mike Pate (251)980-1045, Info@HarleySports.com, www.HarleySports.com.

July 11, Huntsville - Girls Inc. Strong Girls 5K & 1 Mile FR, 8am.

Info: Chrissi Hamilton (256)698-9439, stronggirls5k@gmail.com.

July 17, Wetumpka - Crater Crawl 5K, 7:15pm; Glow-In-TheDark Fun Run, 8pm. Info: (334)567-4811, info@wetumpkachamber.org.

July 18, Huntsville - HTC Twilight 5K Run, 7pm. Info: David & Ashley Cain (256)651-0546, algcain22@gmail.com.

July 25, Birmingham - Hotter ‘N Hell Trail Race, 9 Mile & 18 Mile; 8am. Info: David Tosch (205)529-5142, david@davidtosch.com.

July 25, Jemison - 5KTF, 5K Run 7:30am. Info: jhood2@bellsouth.net.

July 25, McCalla - XTERRA Alabama “Tannehill Ironwork” State Park 15K & 5K Trail Race. Info: tim@dirtyspokes.com.

July 25, Mobile - Spirit of Prevention 5K Run/Walk, 7:30am. Info: Margaret Olive (251)401-8039, mlolive@bellsouth.net.

Aug. 1, Anniston - Woodstock 5K, 7:30am; 1 Mile Run/Walk, 8:30am. Info: woodstock5k@annistonrunners.com.

Aug. 4, Mobile - Crime Prevention 5K Run/Walk, 6:30pm. Info: Margaret Olive (251)401-8039, mlolive@bellsouth.net.

Aug. 8, Birmingham - Just A Call Away 5K, 8am; Fun Run, 9am.

Info: allison@cadence180.com.

Aug. 8, Homewood - Trak Shak Retro Run 5K, 7pm. Info: info@bhmevents.com.

Aug. 8, Lincoln - Foam Glow 5K, 8:15pm. Info: service@foamglow.net.

Aug. 11, Prichard - Chickasabogue 2 Miler Run/Walk, 6:30pm.

Info: Port City Pacers (251)473-7223.

Aug. 14, Cullman - EvaBank Midnight Run 5K, 11:50pm. Info: Waid Harbison (256)734-9157, wharbison@cullmanrecreation.org.

Aug. 15, Mobile - Doughnut Dash & Dare 5K Run/Walk, 1 Mile FR; 7:30am. Info: Margaret Olive (251)401-8039, mlolive@bellsouth.net.

Aug. 15, Smiths Station - Smiths Station Summer Sizzler, 1 Mile 9am; 5K 9:30am. Info: loreman.tim@lee.k12.al.us.

Aug. 22, Birmingham - Run for One, 5K 8am; 1 Mile 8:45am.

Info: Krystal Brummitt (205)967-0811, krystal.brummitt@lifelinechild.org.

Aug. 22, Birmingham - EVO 5K Fit Challenge, 5K Run/Walk 8am; 5K Wave Fit Challenge, 9am-11:30am. Info: evo.fitness@yahoo.com.

Aug. 22, Homewood - Rock ‘n Run 5K, 8am. Info: (205)9160123.

Aug. 29, Hoover - Save the O’s 5K Run/Walk, 8am; 1 Mile FR/ Walk, 9:15am. Info: info@championship-racing.com.

Sept. 5, Birmingham - Ridge 2 Ridge Trail Race, 10 Mile & 20 Mile; 8am. Info: David Tosch (205)529-5142, david@davidtosch.com.

Sept. 5, Gulf Shores - Tacky Jack’s Bloody Mary 5K 7:30am.

Info: Harley Sports LLC (251)980-1045, info@harleysports.com.

Sept. 5, Huntsville - Monte Sano 10K & 5K Road Races & Kids FR, 8am. Info: Beth Benefield (256)881-2642, msrr@knology.net.

Sept. 7, Montgomery - R3 Labor Day Run, 8K 7:30am; 2 Mile 8:30am.

Info: Dave Stever (334)273-8249, riverregionrunners@yahoo.com.

Sept. 12, Athens - 9/11 Heroes Run 5K, 7am. Info: Whitney Hollingsworth - athens@911heroesrun.org.

Sept. 12, McKenzie - Kenny Seales Memorial 5K “Running For A Hero”, 7:30am. Info: pcseales@gmail.com.

Sept. 19, Daphne - Jubilee Race for Life 5K & 1 Mile Fun Run, “We Run So Others May Walk” benefits www.baysidemedical missions.org; 8am; $20/5K (Adults), $17/5K (15-under), $13/1 Mile FR by 9/12; after 9/12 $25/5K (Adults), $20/5K (15-under), $15/1 Mile FR; Kids 7-under w/registered adult, free (no T-shirt). Info: Peggy Olive (251)401-8039, www.productionsbylittleredhen.com, florfellers@gmail.com www.jubileeraceforlife.org.

Sept. 19, Ozark - Pass the Pastor 5K Run/Walk & 1 Mile FR/ Walk, 8am. Info: LaChrissha Culpepper (334)441-5460, obcsisters@gmail.com.

Sept. 24, Huntsville - Huntsville Hospital Autumn Chase 1 Mile Run, Pre-K thru 8th Grade; 3pm. Info: Greg Reynolds (256)4897280, gregory.reynolds@gmail.com.

Sept. 25-27, Birmingham - Birmingham Stage Race Trail Race, 3 Days/3 Stages; 53 Miles; 9am/Day 1. Info: David Tosch (205)5295142, david@davidtosch.com.

Sept. 26, Birmingham - Give Kids the World 5K, 8am. Info: faye.wallin@hyatt.com.

Sept. 26, Irondale - Whistlestop Half Marathon, 5K, 1 Mile FR. Info: races@team-magic.com.

Oct. 10, Orange Beach - National Shrimp Festival 10K Run, 8am; 5K Run & 5K Walk, 8:30am; $25 postmarked by 8/29, $35 postmarked after 8/30, $40 after 10/3; $18/ students 18-under, $20 on RD. Info: Walt Graham (205)966-4366, Grahamfd@msn.com, Frank Malone (251)747-1723, shrimpfest@run42k.com, www.myshrimpfest.com/events/details/10k5k-run Nov. 22, Birmingham - Magic City Half Marathon, 8am; 5K, 8:15am; Mile, 8:45am; $70/Half by 7/31, $75 8/1-8/31, $80 9/1-10/31 $85 11/1-19; $34/5K by 8/31, $39 9/1-30, $42 11/1-18; $15/1 Mile; $90/Half, $45/5K Walk Up Registration. Info: Jeremey Davis (864)420-5169, jdavis@setupevents.com, www.magiccityhalf.com Dec. 12, Huntsville - Nike Rocket City Marathon, 8am; Registration Opens May 25th; $60 P/M thru June, $75 P/M thru Sept., $90 P/M thru Oct., after $100 (online thru 12/ 1). Info: Suzanne Taylor (256)650-7063, suzanne@fleetfeethuntsville.com, www.runrocketcity.com. See Ad page 30.

ARKANSAS July 4, Camden - Freedom 5K, 8am. Info: (870)807-1468, charlotte@thevictorychurch.com.

July 4, Clarksville - RiverDawks 5K, 7am. Info: (479)774-3612, agreeder@yahoo.com.

July 4, Greenwood - Freedomfest 5K, 7:30am. Info: (479)9966357, info@greenwoodchamber.net.

July 4, Little Rock - Fleet Feet Firecracker Fast 5K, 7am. Info: (901)301-1786, s2finfo@s2fevents.com.

July 4, Lockesburg - Freedom from Blindness 5K & 10K, 7am.

Info: (479)234-1676, tchapman@allegiance.tv.

July 4, Vandervoort - Vandervoort 4th of July Picnic 5K, 7am.

Info: (870)582-2328, ashleyasmith82@yahoo.com.

July 10, Little Rock - Nike 5K & 1 Mile, 7pm. Info: (501)8215276, dustin.neff@nike.com.

July 11, Amity - Cure HHT Team Arkansas Walk, 5K 5:30pm.

Info: Christine Kirkley (410)357-9932, christine.kirkley@curehht.org.

July 11, Little Rock - Twilight 5K, 7pm. Info: (501)231-3730, bjtorrey@sbcglobal.net.

July 18, Bentonville - Autism Involves Me 5K & 1 Mile, 7am. Info: (501)960-7784, jleachman06@gmail.com.

July 18, Dardanelle - DNRC 5K & 1K, 7am. Info: (479)2294888, marylynne15@yahoo.com.

July 18, N. Little Rock - The Glow Run Little Rock 5K Run/Walk, 8:50pm. Info: littlerock@theglorun.com.

July 25, Arkadelphia - Dam Night Run, 5K Run/Walk/Wheelchair, 8pm. Info: Nicole McGough (870)464-7415, hdnicole@yahoo.com.

July 25, North Little Rock - Insane Inflatable 5K, 8:45am. Info: (800)272-4785, info@insaneinflatable5k.com.

July 25, Perryville - Full mOOn 50K, 7pm; 25K, 8pm. Info: Blind/ Visually Impaired Division (501)837-3104, su_phi@yahoo.com.

Aug. 1, Batesville - White River 4-Mile Classic, 7:30am. Info: tcbdp@yahoo.com.

Aug. 1, Little Rock - Milk Run 5K, 7am. Info: Lena Strickland (501)350-2353, milkrun2013@gmail.com.

Aug. 5, Russellville - Glo Run/Walk 5K, 9pm. Info: gskelton@suddenlinkmail.com.

Aug. 8, Cave City - The Bethany Project Melon Dash 5K Run/ Walk, 7am. Info: Ashley Beller (870)834-5315, bellerbrood@yahoo.com.

Aug. 8, Hope - Watermelon 5K, 7:30am. Info: (870)777-1917, still1@sbcglobal.net.

Aug. 15, Bentonville - Fight Back 5K Race, 7am; FR, 7:30am.

Info: brittastamps@gmail.com.

Aug. 15, Little Rock - Run With The Son 5K, 7:30am. Info: (501)455-3474, phenry@gsfbc.org.

Aug. 15, Little Rock - Color Vibe 5K, 9am. Info: support@thecolorvibe.com.

Aug. 16, Eureka Springs - The Eurekan 10K, 5K & 1 Mile; 7:30am. Info: (479)521-7766, bruce@allsportsproductionsinc.com.

Aug. 22, Benton - Beastmode 5K, 8am. Info: (501)269-1662, mcclurefitnessclub@gmail.com.

Aug. 22, Little Rock - Rollin’ on the River 5K, 7:30am. Info: Sarah Pollack (501)227-3706, spollack@eastersealsar.com.

Aug. 22, Paragould - Paragould DARE 5K & 2 Miler, 8am. Info: tron.beesley@paragouldcity.org.

Aug. 29, Fayetteville - St. Jude Fayetteville 10K, 7am. Info: Phil Davison - stjudefayetteville10k@yahoo.com.

Sept. 5, North Little Rock - ARK 5K Classic, 5K Run/Walk 7:30am. Info: klrea@att.net.

Sept. 7, Prairie Grove - Jubilant Feet 5K & 1 Mile, 8:30am. Info: Kendra Thompson (479)601-4032, kendra.2.thompson@ gmail.com.

Sept. 12, Batesville - Band on the Run 5K, 8am. Info: Michelle McSpadden (870)793-2464, britgirl4mac@yahoo.com.

Sept. 12, Farmington - Farmington Stampede 5K, 8am; 1 Mile FR (12-under), 9am. Info: Sheryl Cash, Race Dir. (479)263-3205, farmingtonstampede@gmail.com.

Sept. 12, Heber Springs - Cash Dash 5K & 1K, 8am. Info: (501)470-5999, cashdash5k@gmail.com.

Sept. 12, Little Rock - Minuteman 5K, 7am. Info: (501)2313730, bjtorrey@sbcglobal.net.

Sept. 12, Ozark - Kendra’s Voice: Race to be Heard 5K & 10K, 8am. Info: (479)883-9477, jxb003@gmail.com.

Sept. 12, Vilonia - Every Soul Matters 5K, 8am. Info: (479)9706076, begtaff@gmail.com.

Sept. 12, Winslow - Winslow Half Marathon & 5K, 8am. Info: (479)466-4125, winslowrun@gmail.com.

Sept. 19, Benton - Arkansas 20K, 7:30am. Info: (501)5177393, pirel@prodigy.net.

Sept. 19, Conway - Miles for Mito, 5K Race & 1 Mile Walk, 9am.

Info: milesformito@gmail.com.

Sept. 19, Mountain Pine - Arkansas Officers Down 5K Run/ Walk & 1 Mile Walk, 10am; Kids FR, 11am. Info: info@officersdown5k.com.

Sept. 19, Texarkana - Amanda Fussell Woodman Memorial Color Run for CASA, 5K Walk/Run; 9am. Info: Stephanie Fussell (903)792-1030, stephaniefussell@casatexarkana.org.

Sept. 20, Little Rock - Race 13.1, Half Marathon, 7am; 5K & 10K, 7:15am. Info: 1(866)561-5651 (ext. 301), info@race131.com.

Sept. 26, Choctaw - Leg It For The Library 2 Mile, 9am. Info: meaginwarren2@hotmail.com.

Sept. 26, Heber Springs - Fight Like A Kid 5K Run/Walk, 5pm.

Info: gilmitchum70@gmail.com.

Sept. 26, Lonoke - The Great Pumpkin Run, 5K Run/Walk 8am; 1 Mile Family Run/Walk, 9:30am. Info: mholman82@gmail.com.

FLORIDA July 4, Jacksonville - Independence Day 4 Miler & FR, 7am.

Info: melissa@jacksonvillerunningcompany.com.

July 4, Jacksonville - Jacksonville Celebration 5K, 7:30am; 1 Mile FR, 8:30am. Info: events@1stplacesports.com.

July 4, Keystone Heights - Our Country Day 5K, 8am. Info: Jim Shields (904)318-8104, jimshieldsmra@comcast.net.

July 4, Key West - The Rotary Club of Key West/Crime Stoppers 4th of July 5K Run/Walk, 7:30am; Children’s FR, 8:30am.

Info: Denise Preuss (305)797-2163, denish3770@aol.com.

July 4, Melbourne - Firecracker 5K, 7am. Info: Denise Piercy (321)751-8890.

July 4, Tallahassee - Kiwanis Firecracker 5K & 1 Mile FR/Walk, 7:30am. Info: Cole Tessier (850)339-6962, cdt1983@gmail.com.

July 4, Weston - Weston Hometown 4th of July 5K Run, 7am; Kids’ Run, 8:15am. Info: (954)749-6933.

July 4, Winter Park - Hunter Vision Watermelon 5K, Info: John Hughes (407)896-1160, info@trackshack.com.

July 10, Tampa - Picnic Island Adventure Run 3.6 Miles, 6:45pm. Info: Jim Hartnett (813)232-5200, jim@tamparaces.com.

July 12, DeLand - Suck It Up Buttercup 5K & 10K, 6:30am. Info: jennifer@finalmileracemanagement.com.

July 17, Clearwater Beach - Sunsets at Pier 60 Series, 5K 7pm; Free Kids FR, 6:45pm. Info: LRogers115@tampabay.rr.com.

July 24, Pass-A-Grille, St. Pete Beach - St. Pete Road Runners Beach Series 5K, 7pm. Info: Doug Schiller (941)932-6147, dougjune1@msn.com.

July 25, Gainesville - 5K Bull Run, 7:15pm. Info: Jessica Snyder - 5kbullrun@gainesvillerollerrebels.com.

July 25, Key West - Malibu Rum Hemingway 5K Sunset Run, 7:30pm; Lazy Dog Paddle Board Race, 6pm; $45/5K Run/ Walk, $50 on Race Day. Info: (305)296-7182, barb@keywestspecialevents.com, www.keywestspecialevents.com Aug. 1, Melbourne - Workman Warriors 5K Trail Run, 7:30am.

Info: (321)292-1880, ritch@ritchworkman.com.

Aug. 8, Hollywood - Kick Off 5K, 7am. Info: Cynthia RaesBernard (954)461-5515, cynthia@gflrrc.org.

Aug. 8, Viera - I Run for Pizza Football Kickoff 5K, 7am. Info: Denise Piercy (321)751-8890.

33

Aug. 8, St. George Island - St. George Island Sizzler 5K, 7pm; 1 Mile, 6:30pm; $10$30 by 8/5 (6pm Eastern); $35 day of race.

Info: Hobson Fulmer, POB 416, Eastpoint, FL 32328; (850)509-2191, stgeorgeislandsizzler@ gmail.com, www.stgeorgeislandsizzler.com Aug. 14, Clearwater Beach - Sunsets at Pier 60 Series, 5K 7pm; Free Kids FR, 6:45pm. Info: LRogers115@tampabay.rr.com.

Aug. 15, Melbourne - MCC Champions Club 5K Run/Walk, 7:30am. Info: dmcltiger@aol.com.

Aug. 15, Port Orange - Red Solo 4K Run/Walk, 7:30am. Info: Nancy Rowan (321)749-4494, runningal@cfl.rr.com.

Aug. 21, Pass-A-Grille, St. Pete Beach - St. Pete Road Runners Beach Series 5K, 7pm. Info: Doug Schiller (941)932-6147, dougjune1@msn.com.

Aug. 22, Merritt Island - Running On Island Time 5K Race/Walk, 7:30am. Info: debwells@cfl.rr.com.

Aug. 22, Ocala - Glo with the Flo 5K, 8pm. Info: Jim Shields (904)318-8104, jimshieldsmra@comcast.net.

Aug. 30, Boca Raton - Summer’s End 5K Runner’s Edge, 5K Run/ Walk 6pm. Info: (561)361-1950, runedgetom@gmail.com.

Sept. 5, Harmony - Labor of Love 5K Run/Walk, 7:30am. Info: cathy@gemsevents.com.

Sept. 5, Melbourne Beach - Sister Run 5K Run/Walk, 7:30am.

Info: Terre Luce (321)514-6858, tllnp@yahoo.com.

Sept. 5, Tallahassee - Operation One Voice Fallen Heroes 5K & 1 Mile, 8:30am. Info: Mike Terhune (850)212-2494, michael.terhune@talgov.com.

Sept. 6, Hollywood Beach - 9-11 Freedom 5K Run & Fitness Walk, 7am. Info: rundepot@aol.com.

Sept. 7, Bradenton - Canes Cross Country Classic, 5K 8am; 1K FR/Walk, 9:15am. Info: coach@canesclassic.com.

Sept. 7, Tallahassee - Bluebird Run & Walk for Brookie B. 5K Trail Run & 1 Mile Walk, 7:30am. Info: Cindy Foster (850)915-0165, foster.cynthial@gmail.com.

Sept. 12, Indialantic - Turtle Krawl 5K Run/Walk, 7:30am. Info: turtlekrawl@seaturtlespacecoast.org.

Sept. 12, Tallahassee - Run/Walk for Sickle Cell Anemia 5K, 8:30am; Tim Simpkins 1 Mile FR, 8:10am. Info: jill@sicklecellfoundation.org.

Sept. 12, Tampa - Flavor Run Tampa Bay, 5K & 1 Mile, 10am.

Info: Flavor Run Team (813)404-9141, support@flavorrun.com.

Sept. 13, Orange Park - Remarkable River Racing Series, 5K 7am. Info: info@run4acause.org.

Sept. 19, Hollywood - Your Next Step is the Cure, 5K 7:15am.

Info: Jennifer Hughes (650)598-2857, jhughes@lungcancerfoundation.org.

Sept. 19, Ocala - Run 4 Mercy 5K & Family Walk, 8am. Info: ecorwin@mercyministries.com.

Sept. 19, St. Petersburg - One Step Closer to the Cure 2015, 10K/5K 7am; 1 Mile 8:45am; 10K/5K $40, 1 mile $30 by 9/5, after 10K/5K $45, 1 Mile $35. Info: Claudette Carlan, POB 48787, St. Petersburg, FL 33743-8787, (863)381-2034, ccarlan@cmocf.org. www.cmocf.org Sept. 19, Tallahassee - Women’s Distance Festival 5K, 8am/ women; 8:05am/men; 9am/1 mi. Info: unger4122@comcast.net.

Sept. 26, Pensacola - Wonderful Wacky Women Making Waves to Wipe Out Ovarian Cancer, 4 Mile Run, 4 Mile Walk & 1 Mile Fun Walk. Info: Jimmie Sue Walters (850)525-1975, jimmiesue@cox.net.

Sept. 26, Tallahassee - Prefontaine Forest Run 5K, 8:30am. Info: Doug Bell (850)510-7146, dbell@penningtonlaw.com.

Oct. 3, Jacksonville - Jacksonville Marine Corps 1/2 Marathon & Freedom 5K, 7am. Info: 1st Place Sports (904)731-1900, events@1stplacesports.com.

Oct. 18, Apalachicola - “Running for the Bay!” Marathon, Half Marathon, Ultra 50K, 10K & 5K; 7:15am. Info: friends@runningforthebay.com.

Oct. 31, Ft. De Soto Park, Tierra Verde - Florida Halloween Halfathon & 5K Race, 7:05am. Info: info@flroadraces.com, www.floridaroadraces.com Nov. 26, Jacksonville - Subaru Distance Classic 1/2 Marathon & 6K, 8am. Info: 1st Place Sports (904)731-1900, events@1stplacesports.com.

Dec. 13, Madeira Beach - Florida Holiday Halfathon, 7:05am.

Info: info@flroadraces.com, www.floridaroadraces.com.

GEORGIA July 4, Atlanta - AJC Peachtree Road Race 10K. Info: (404)2319064, atc@atlantatrackclub.org.

July 4, Cumming - We The Runners Half Marathon, 7:30am; 10K, 7:45am; 5K, 8am; Sparkler Trot (10-under), 9:45am. Info: Triple Fun Racing (404)769-4408.

July 4, Demorest - 5K Run for Glory, 8am. Info: (706)778-4063.

July 4, Marietta - Blast ‘N Dash 5K, 8am. Info: (770)633-5511, lstarr@fivestarntp.com.

July 4, St. Simons Island - Sunshine Festival of Races 5K, 8am; 1 Mile, 7:30am; $25 each race by 7/1, after $30/5K only. Info: Karen Stone, 14 Dunbar Creek Pt., St. Simons Island, GA 31522; (912)5777173, klstone@live.com, https:// sunshinefestivalofraces5k1mile.itsyourrace.com/register/.

July 4, Wrightsville - Firecracker 10K, 7am; 5K, 8:15am; 1 Mile FR, 8:30am. Info: Donnie Sweat (478)864-3109, firecrackerroadrace@gmail.com.

July 9, Alpharetta - Road Runner Sports Adventure Run, Fun Run 5:30pm.

Info: Andrew Buswell (678)248-5205, alpharettadventurerun@gmail.com.

July 11, Athens - Burnin’ Up the Blacktop 5K, 7:30am. Info: Carole Black - classicraceservices@gmail.com.

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Running Journal • July, 2015

July 11, Atlanta - Atlanta BeltLine Southwest 5K, 7:30am. Info: (404)477-3003, info@atlbeltline.org.

July 11, Baconton - Mary Byrd-Davis Scholarship Fund 5K Walk/Run, 8:30am. Info: St. James Baptist Church (229)787-5334, info@stjamesmbc.com.

July 11, Blakely - Dr. Crowdis Run, 5K 8:15am. Info: Tony Gilbert (229)723-5070, crowdisrun@windstream.net.

July 11, Canton - Collins Dixon Bend Your Knees 5K Warrior Run, 8:45am; 1 Mile Brave Run/Walk, 8am. Info: Bob Dixon (404)271-1360, bdixon@bendyourknees.org.

July 11, Macon - Bragg Jam Moonlight Miles 5K, 9pm. Info: Koryn (917)412-4661, moonlightmiles5k@gmail.com.

July 11, Savannah (Wilmington Island) - Summer Sizzler 5K, 8am. Info: danielle@zoe-foundation.org.

July 11, Watkinsville - 4-H 4K, 7:34pm. Info: boryles@gmail.com, rkeel@mindspring.com.

July 16, Atlanta - Road Runner Sports Adventure Run, Fun Run 6pm.

Info: Suzie Thomas (404)274-9929, atlantadventurerun@gmail.com.

July 18, Cumming - Dirty Spokes “Sawnee Mountain” 4 Mile Trail Run, 8am. Info: tim@dirtyspokes.com.

July 18, Rome - Tumor Trooper Run/Walk, 5K & 10K 7pm; 1 Mile Walk 6:30pm. Info: (404)252-4107, info@braintumorkids.org.

July 18, Suwanne - Cheyenne’s Faith 5K & 1K Butterfly Walk, 8:30am.

Info: Sheila Shaw (678)523-9942, sheila@gatarheelbasketball.com.

July 18, Valdosta - Barnes 100 Year 5K Fun Run, 7am. Info: charlie4@barneshc.com.

July 18, Watkinsville - Bringing Out the Best in Kids 5K, 8:30am; Fun Run, 8am. Info: John Haley - haleycrew@gmail.com.

July 25, Dunwoody - Heroes in Recovery Atlanta 6K, 8am, $25 early, $35 late. Info: Sarah Shearer, 5409 Maryland Way, Brentwood, TN 37027, (615)812-9144, sarah.shearer@frnmail.com, http:// www.heroesinrecovery.com/heroes6k/atlanta-georgia/.

July 25, Loganville - Walnut Grove 5K Breakaway, 7:30am; 1 Mile FR, 7:10am. Info: classicraceservices@gmail.com.

July 25, Powder Springs - 5K on the Farm Run/Walk, 8am. Info: Mark Vescio (678)895-2631, runningmanwest@bellsouth.net.

July 25, Watkinsville - Retro Run 5K, 7pm. Info: classicraceservices@gmail.com.

Aug. 1, Atlanta - I do Music 5K Run/Walk, 8am. Info: Patchwerk Recording Studios (404)874-9880.

Aug. 6, Marietta - Road Runner Sports Adventure Run, Fun Run 6pm.

Info: Andrew Buswell (678)279-7990, mariettadventurerun@gmail.com.

Aug. 8, Athens - Coach Mike 5K Health Run, 8am. Info: Elyse Giles (706)543-6596, elysegiles@gmail.com.

Aug. 8, Cumming - 5K Run/Walk for Tyler, 8am. Info: mkhwrn@bellsouth.net.

Aug. 8, Hartwell - Wet ‘n Wild 5K Run/Walk, 7am. Info: Judd Bailey (864)314-4369.

Aug. 8, Suwanee - Dennis McCormick Road Race 5K 7:30am.

Info: Andrew Hudson (770)519-0680, hudsonxc@hotmail.com.

Aug. 13, Alpharetta - Road Runner Sports Adventure Run, Fun Run 5:30pm. Info: Andrew Buswell (678)248-5205, alpharettadventurerun@gmail.com.

Aug. 15, Albany - Miles for Missions, 5K 7:45am; 8K 8:45am; 1 Mile FR/Walk 8:45am. Info: Ricky Scott - ddpinc3000@icloud.com.

Aug. 15, Atlanta - The Lekotek Run, 4 Mile 8am. Info: Helene Prokesch (404)633-3430 (x23), helene@lekotekga.org, www.lekotekga.org.

Aug. 15, Grayson - Jayhawks Dash 5K, 8am; Fun Mile, 7:30am.

Info: tiffney@cdaspirit.com.

Aug. 15, Monroe - Lions Club 5K Run For Sight, 7:30am. Info: Kathy Ivie (770)266-2332, kivie@waltonemc.com.

Aug. 15, Rincon - Summer’s End 5K Trail Run @ Treutlen House, 8am. Info: treutlen.wert@yahoo.com.

Aug. 15, Rome - Gary Tillman Memorial Clocktower 5K Road Race & 2 Mile Health Walk, 8am; 5K $25, 2 Mile $20 by 7/31, after 5K $30, 2 Mile $25. Info: Gail Johnson, Rome Runners Club, POB 152, Rome, GA 30161, (706)235-3035, tillmanclocktowerrace@ yahoo.com, www.tillmanclocktowerrace.org Aug. 20, Atlanta - Road Runner Sports Adventure Run, Fun Run 6pm.

Info: Suzie Thomas (404)274-9929, atlantadventurerun@gmail.com.

Aug. 22, Athens - Classic City Pilot Club Brain Fitness 5K, 8am.

Info: (678)753-0230.

Aug. 22, Atlanta (Perimeter Mall) - 2015 Magnolia Run and Walk for Epilepsy, 5K, 1 Mile; 8am; $30 (13+), $25 (12-under) by 8/18; $35 Race Day (all ages). Info: Epilepsy Foundation of Georgia, 6065 Roswell Rd., #715, Atlanta, GA 30328; Aly Clift (404)5277155, aly@epilepsyga.org, http://events.epilepsyga.org Aug. 22, Young Harris - Dash to the Vineyards 5K & 10K, 8am.

Info: Candace Lee (706)896-4966, (800)984-1543, candacelee@brmemc.net.

Aug. 23, Atlanta - Hotlanta Half Marathon, 7am. Info: info@hotlantahalf.com.

Aug. 29, Jefferson - Primal Rush Trail Race, Half Marathon 7am; 10K 7:30am; 5K 9am; Kids Run 8:30am. Info: The Tree House (770)307-7466.

Aug. 29, Marietta - DI Dash 5K & 1K, 7:30am. Info: John Short (770)250-3007, jshort@digitalinsurance.com.

Aug. 29, Warner Robins - CASA SuperHero 5K, 1 Mile FR; 7am.

Info: (478)542-2141 (x336).

Sept. 3, Marietta - Road Runner Sports Adventure Run, Fun

Run 6pm. Info: Andrew Buswell (678)279-7990, mariettadventurerun@gmail.com.

Sept. 5, Canton - Tortoise and the Hare 1/2 Marathon, 7am; 10K, 9am.

Info: Toni McAlister (678)400-9050, info@tortoiseandthehareracing.com.

Sept. 5, Flowery Branch - South Fall Rotary 5K, 9am. Info: events@runnersfit.com.

Sept. 5, Milledgeville - Old Capitol City Classic 5K, 8am. Info: Connie Pitirri (478)454-3555, cwilson@ormcinc.org.

Sept. 7, Atlanta - Big Peach Sizzler 10K, 7:30am. Info: Becky Penuel (770)765-6508, bpenuel@milesforcf.org.

Sept. 7, Duluth - The Great Labor Day Mile Sponsored by USATF Georgia, (5) 1 Mile Races - Elite Men, Elite Women, Master Men, Master Women, 1 Mile Fun Run, 8am; Early Registration all races - $18 until 7/31/15; $20 from 8/1-8/31/15; $25.00 from 9/1-9/5/15. Day of race - $30. Youth 18 and under - $10. Info: Marlene Atwood 770-883-4208, marleneatwood@usatfga.org, http:// www.active.com/duluth-ga/running/ distance-running-races/the-great-labor-daymile-sponsored-by-usa-track-and-fieldgeorgia-2015?int= Sept. 7, Macon - Macon Labor Day Road Race, 5K 8am; 10K 8:30am; FR 10am. Info: FM Barron (478)973-2050, macontracks@macontracks.org.

Sept. 10, Alpharetta - Road Runner Sports Adventure Run, Fun Run 5:30pm. Info: Andrew Buswell (678)248-5205, alpharettadventurerun@gmail.com.

Sept. 12, Atlanta - Teal Trot 5K for Georgia Ovarian Cancer Alliance, 9am. Info: Doug Barron (404)255-1337, gocawalk@gaovariancancer.org.

Sept. 12, Leesburg - Remember-2-Remember 1st Responder, 5K Run/Walk, 1 Mile Run/Walk; 8am. Info: DLindsey@lee.ga.us.

Sept. 12, Lumber City - Farm Day Festival 5K & 1 Mile FR, 7:45am. Info: (912)363-4643, jeaban2007@mac.com.

Sept. 12, Peachtree City - Divas® Half Marathon, 7:30am; 5K, 7am. Info: info@runlikeadiva.com, www.runlikeadiva.com.

Sept. 12, Savannah - Tunnel to Towers 5K Run & Walk, 8am.

Info: savannah@tunnel2towers.org.

Sept. 17, Atlanta - Road Runner Sports Adventure Run, Fun Run 6pm. Info: Suzie Thomas (404)274-9929, atlantadventurerun@gmail.com.

Sept. 19, Albany - Chehaws Through the Zoo 5K, 7:30am. Info: Jim Shields (904)318-8104, jimshieldsmra@comcast.net.

Sept. 19, Decatur - Walk of Heroes, 5K 8am. Info: Jennifer Highsmith (404)508-7706, jenniferh@dekcsb.org.

Sept. 19, Evans - Half Crazy Run for Ovarian Cancer Half Marathon & 10K, 7:30am. Info: Traci Smith (706)373-1231, tracismith1231@yahoo.com, www.halfcrazyhalfmarathon.com Sept. 19, Savannah - YMCA of Coastal Georgia Heart of Savannah 5K, 1 Mile Survivor’s Walk, 8am; 1/4 Mile Kids Run, 8:40am. Info: YMCA of Coastal Georgia (912)354-5480.

Sept. 19 Savannah - T.E.A.L. Walk for Ovarian Cancer, 1.5 Mile Walk; 9am. Info: info@tealwalk.org.

Sept. 26, Stockbridge - Night Owl 5K, 5pm. Info: Atlanta Wild Animal Rescue Effort (678)418-1111.

Sept. 26, Union Point - Junction Jamboree Jog 5K Run/Walk, 8:30am. Info: Chris Drane - J35KRace@gmail.com.

Nov. 7, Roswell - Volition America Half Marathon and 5K, Half Marathon, 5K, 1.3K, 7am. Info: Beth Murphy (602)621-3485, info@volitionamerica.com, http://www.volitionamerica.com/events/ GA/Atlanta/12.

Nov. 7-8, Savannah - Rock n’ Roll Marathon, Half Marathon & Relay, 7am (11/ 7); 5K & 1 Mile, 1pm (11/8); Kids Rock, 3:15pm (11/8); Save $10 Using Online Code JOURNAL1 (Valid for Half & Full only by 8/1).

Info: Competitor Group (858)450-6510, (800)311-1255, www.RunRocknRoll.com/ Savannah. See Ad page 23.

KENTUCKY July 3, Morehead - Al Baldwin Memorial 5K Run/Walk, 6pm.

Info: (606)783-9561, gsp@moreheadstate.edu.

July 4, Corbin - Lights Our Blind Folded 5K, 8am. Info: Heather Martinez (606)-344-0217, hmartinez0309@gmail.com.

July 4, Elizabethtown - USA Cares Superhero Run, 1 Mile Race 7am; 5K Race 7:30am. Info: jescanta@usacares.org.

July 4, Frankfort - The Great Buffalo Chase 5K Run, 8am. Info: sarah.webb@buffalotrace.com.

July 4, Lexington - Bluegrass 10,000, 7:30am (Crank & Wheelchair 7:25am); Fun Run, 8:15am. Info: Lee Prater (859)2882912, Tricia Crowe (859)288-2946.

July 4, Paris - Paris-Bourbon Co. Library Superhero 5K, 8:30am.

Info: (859)987-4419.

July 4, Pikeville - White Lightening Half Marathon, 8am; 5K, 9am. Info: whitelighteninghalfmarathon@gmail.com.

July 11, Maysville - Buffalo Trace Trail Run Series, 15K Trail Run. Info: Heather Bretz (606)584-6559, kymudfest2014@yahoo.com.

July 11, Mt. Vernon - Rockcastle 5 Miler Run & 5K Walk, 8am.

Info: Kayla Rowe (606)256-7767, kayla.rowe@rhrcc.org.

July 11, Nicholasville - Ignite Life Superhero 5K Race & 1 Mile FR, 9am. Info: Kyle Maginn (910)459-2590, maginnk@gmail.com.

July 18, Cynthiana - Hot Summer Night 5K, 7:30pm. Info: (859)234-5236, cynchamber@gmail.com.

July 18, Elizabethtown - Freeman Lake Summer Trail Series, 8K & 1K Free Kids Runs; 8am. Info: will@etownrunningsoles.com.

July 24, Versailles - Tiki Trot 5K, 8pm; Fun Run, 7pm. Info: Rainey (859)873-5948, rjohns@vwcparksrec.com.

July 25, Berea - MSHS Flying Eagles 5K Run/Walk & 1 Mile Fun Walk, 8:30am. Info: Madison Southern Cheer Boosters (859)9259417.

July 25, Harlan - Justified 5K Glow Run/Walk, 8:30pm. Info: (606)216-6478, info@vibe5k.com.

July 25, Lexington - Shepherd’s House Run for Recovery 5K, 1 Mile; 8am.

Info: (859)252-1939, jasonthomas@shepherdshouseinc.com.

July 29, Louisville - St. Matthews Mid-Summer’s Night 5K, 8pm.

Info: (502)386-1502, camille.estes@yahoo.com.

July 31, McKee - Back to School Dash Color Run 2 Mile Run/ Walk, 7pm. Info: Jackson County HS (606)287-7155; Keith Hays (606)438-1258.

Aug. 1, Louisville - Dr. Ed Morgan/Kiwanis Grand Slam 4 Miler, 8am. Info: (502)386-1502, camille.estes@yahoo.com.

Aug. 1, Russell Springs - Run With All Your Hart, 4 Mile Run/ Walk 8:30am; 1.5 Mile FR/Walk, 8:30am. Info: elizabeth@3wayracing.com.

Aug. 7 Williamsburg - “Beat the Heat! Color Me Pink!” 1 Mile Run/Walk, 8pm. Info: Kathy Lay (606)549-3380, Elizabeth Christopher (606)549-4811.

Aug. 8, Lexington - A Midsummer Night’s Run 5K, 8pm. Info: (859)260-6945.

Aug. 8, Middlesboro - Hometown 4 Heroes 5K for PTSD, 10am.

Info: jongrace@bcje.com, ourhometown4ourheroes@yahoo.com.

Aug. 8, Owensboro - Big Blue Riverfront Relay Marathon, Solo, pair, teams (3-4); 6pm. Info: chris@40lbsledgehammer.com.

Aug. 8, Owensboro - Glow in the Park 5K, 8:15pm. Info: rich@triviumracing.com.

Aug. 8, Somerset - Pack The Pantry 4 Mile Relay Race, 8am.

Info: Grace Baptist Church (606)677-1006 (o).

Aug. 11, Louisville - Toys for Tots Poker Run, 5K 6:30pm. Info: Donna Younger (502)367-7600, donnalyounger@yahoo.com.

Aug. 11, Winchester - “Call Before You Dig” 3K for 811, 7pm.

Info: Ken Catron (859)533-9504, kcatron@nisource.com.

Aug. 14, Gray Hawk - Run for the Music 5K Run/Walk, 7pm. Info: Jackson County HS (606)287-7155; Keith Hays (606)438-1258.

Aug. 15, Chavies - Cameron Hoskins 10,000, 5K Run/Walk & 10K Run; 8am. Info: Michael A. Smith (606)407-1760, michael.smith2@perry.kyschools.us.

Aug. 15, Elizabethtown - Freeman Lake Summer Trail Series, 5K or 10K & 1K Free Kids Runs; 8am. Info: will@etownrunningsoles.com.

Aug. 15, Grayson - Dive for the Finish 5K, 9am. Info: cares.ashley@gmail.com.

Aug. 15, Maysville - Project Malaria 5K Run/Walk, 8am. Info: Keri Miller (606)759-7141 (x66118), keri.miller@kctcs.edu.

Aug. 15, Mt. Sterling - Small Town America 5K Run/Walk, 8am.

Info: (859)498-8728 (weekdays), (859)274-6350 (race day).

Aug. 22, Lexington - Morning Light 5K for Alzheimer’s 5K, 8am.

Info: jenbennett07@yahoo.com.

Aug. 22, Lexington - Kentucky Blood Run, 5K & 1 Mile; 6:30pm.

Info: Matt Reno (800)775-2522, mreno@kybloodcenter.org.

Aug. 22, Louisville - Kicking Butt 5K, 8am. Info: Patty Francis (502)290-0288, pfrancis@c2p2ky.org.

Sept. 12, Corbin - Lion’s Chase 5K Obstacle Race, 8:30am.

Info: Jeff Sparks (859)576-0383, lionschase@gmail.com.

Sept. 12, Frenchburg - Country Autumn Run, 5K 9am. Info: Ken Catron (859)533-9504, kcatron@nisource.com.

Sept. 12, Nada - Rugged Red Trail Half Marathon, 7am. Info: mandy@ruggedred.com.

Sept. 12, Pikeville - Paint Pikeville Pink 5K, 9am. Info: Debbie Freeman (606)422-0693, paintpikevillepink@gmail.com.

Sept. 12, Somerset - The Road Home Half Marathon, 8am; 5K, 8:30am. Info: committee@theroadhomehalfmarathon.org.

LOUISIANA July 4, Lake Charles - Fourth of July 4 Miler on the 4th, 8am. Info: Lake Area Runners (337)274-3360, lakearearunners@gmail.com.

July 4, Shreveport - Sportspectrum Firecracker 5K Run & Healthwalk, 5K 8am; Kids Run, 7:30am. Info: run.srm@gmail.com.

July 5, New Orleans - Hotter than Hell Marathon, 12:13am. Info: Francis Braud (504)228-3345, fjbraud@bellsouth.net.

July 8, New Orleans - Summer Series Race, 2 Miles. Info: raceinfo@runNOTC.org.

July 11, Metairie - Blacklight Run™ - New Orleans 5K Run, 8:30pm. Info: service@blacklightrun.com.

July 11, New Orleans - NOLA Trail Series “Coyote Chase Trail Run/Walk 2 Miler”, 8am. Info: Chuck George (504)468-1488, chucknorsi@cox.net.

July 19, Norco - Spillway Classic Trail Run, 3 Miles; 8am. Info: raceinfo@runNOTC.org.

July 22, New Orleans - Summer Series Race, 2 Miles. Info: raceinfo@runNOTC.org.

July 24, Jefferson - Rivershack Tavern’s River Run, 2 Mile Run/ Walk; 7pm. Info: Chuck George (504)468-1488, chucknorsi@cox.net.

July 29, Lafayette - CRCC Summer Series 1 Mile & Snow Cones, 6pm. Info: todda9999@gmail.com.

Aug. 7, New Orleans - Lakefront Lighthouse Stroll Run/Walk, 2 Mile & 1/2 Mile; 7pm. Info: Chuck George (504)468-1488, chucknorsi@cox.net.

Aug. 8, Mandeville - Q50 Races Bleau Moon 5 Miles, 8:45pm.

Info: Cesar Torres (504)390-8807, info@q50races.com.

Aug. 15, New Orleans - NOTC Anniversary Race, 3 Miles & 1/ 2 Mile. Info: raceinfo@runNOTC.org.

Aug. 26, Lafayette - CRCC Summer Series 1 Mile & Snow Cones, 6pm. Info: todda9999@gmail.com.

Aug. 29, New Orleans - Resilience Run/Walk, 2 Miles 8am. Info: raceinfo@runNOTC.org.

Sept. 12, New Orleans - NOLA Blue Doo Run, 2 Mile Run/Walk; 5pm. Info: raceinfo@runNOTC.org.

Sept. 12, Lafayette - Two Steppin’ Breakfast & 5K Run/Walk, 8am. Info: jenniferbma@bellsouth.net.

Sept. 26, Baton Rouge - Doc’s Dash for Pennington Biomedical Research Center, 1 Mile FR 7:30am; 5K Run/Walk 8:05am. Info: docsdash@pbrc.edu.

Sept. 26, Luling - Alligator Stomp 5K Run/Walk, 1/2 Mile Kids Run; 8:30am. Info: Chuck George (504)468-1488, chucknorsi@cox.net.

Sept. 26, Mandeville - Q50 Races 5Kanine Trail Race, 5K & 1.5 Mile; 9am. Info: Cesar Torres (504)390-8807, info@q50races.com.

Sept. 26, New Orleans - Tipitina’s Foundation Rhythm & Blues 5K Run, 5pm. Info: (504)304-2326, raceinfo@runNOTC.org.

Nov. 8, Shreveport - Log Jammer Half Marathon, 7:30am; 5K, 8am; $45/Half, $20/5K by 9/1. Info: Matt McVicar, 6970 Fern Ave., Shreveport, LA 71105, (318)798-1241, r u n . s r m @ g m a i l . c o m , www.sportspectrumusa.com

MARYLAND July 4, Arbutus - Arbutus Firecracker 10K, 8am. Info: George Kendrick (410)242-1143; rstocksdale32426@comcast.net.

July 4, Lusby - Race to the “Creek” 5K Run/Walk, 8am. Info: runnerD2001@yahoo.com.

July 4, Potomac - Autism Speaks 5K, 8am; Stroller Derby, 8:07am; 1 Mile Walk, 8:10am. Info: (202)955-3111, autismspeaks5k@autismspeaks.org.

July 12, Pikesville - Anniversary Miles That Matter Pikesville 5K, 1 Mile FR; 8am. Info: info@pikesvillechamber.org.

July 19, Bel Air - Catch A Pig 5K & Walk, 8am. Info: rbourn@harford.edu.

July 19, Towson - Hadassah Check It Out 8K, 5K & 1 Mile; 8am.

Info: Janis Bormel (410)484-9590, baltimore.chapter@ hadassah.org.

July 31, Baltimore - AT&T Sneaks Come Out at Night 15K, 3X5K Relay & Aerotek Corporate Challenge, 6:30pm. Info: (410)6757500 (x174).

Aug. 1, Baltimore - Casey Cares Foundation Orioles 5K Run & 1 Mile Run/Walk, 8am. Info: Jamie Snyder (443)568-0064, jamie@caseycaresfoundation.org.

Aug. 8, Frederick - Frederick Women’s Distance Festival 5K, 8am. Info: Harriet Langlois - info@frederickwdf.com.

Aug. 9, Rock Hall - Pirates & Wenches 5K Run/Walk, 9am. Info: ray@trisportsevents.com.

Aug. 15, Manchester - River Valley Run, 15K Trail 8am; 10K Trail 8:20am; 5K Road Race, 8:45am. Info: Kelly Dees (410)3081870, kelly@charmcityrun.com.

Aug. 16, Hydes - Charm City Run, 5K Trail Run 6pm. Info: Kelly Dees (410)308-1870, kelly@charmcityrun.com.

Aug. 23, Baltimore - 5K Pipeline Management Run, 8am. Info: Kelly Dees (410)308-1870, kelly@charmcityrun.com.

Aug. 29, Windsor Mill - 5K Walk for Wells (With a Splash of Color), 8am. Info: info@jhbwalkforwells.com.

Sept. 5, Towson - Charles Street 12, 12 Miles 7:30am. Info: Kelly Dees (410)308-1870, kelly@charmcityrun.com.

Sept. 12, Baltimore - Little Sisters of the Poor St. Martin’s Home Nun Run 5K & 1 Mile Run/Walk, 8am. Info: Kelly Dees (410)3081870, kelly@charmcityrun.com.

Sept. 12, Columbia - Iron Girl Columbia 1/2 Marathon & 5K Run/ Walk, 6:45am. Info: registration@ulmanfund.org.

Sept. 12, Stevensville - Run 4 Shelter Half Marathon, 7:30am; 10K/5K Race/Walk & 2 Mile Walk, 8am. Info: (641)715-3900 (ext.

616670#), info@run4shelter.net.

Sept. 13, Baltimore - Mercy Foot & Ankle 9/11 Run to Remember, 11K & 5K, 8:46am. Info: Kelly Dees (410)308-1870, kelly@charmcityrun.com.

Sept. 13, Carderock - Revenge of the Penguins, 20 Miler & 10 Miler, 8am. Info: racedirector@mc-coop.org.

Sept. 19, Baltimore - Loving Arms Sneakers On The Ground 5K Run/2K Walk for Homeless Youth, 8:30am. Info: Kendrick Faison (301)442-3914, race@lovingarmsinc.com.

Sept. 20, Baltimore - Get Ready! Get Set! 5K Run/Walk, 8:30am; 1 Mile Walk, 8:45am. Info: Kelly Dees (410)308-1870, kelly@charmcityrun.com.

Sept. 26, Baltimore - Marian House Race to Embrace Independence 5K Run, 5K Walk, 1 Mile Family FR/Walk; 9am. Info: (410)467-4250, events@marianhouse.org.

Sept. 27, Freeland - Charm City Run 20 Miler, 8am. Info: Kelly Dees (410)308-1870, kelly@charmcityrun.com.

MISSISSIPPI July 4, Bay St. Louis - Crab Fest 5K, 8am; 1 Mile FR, 8:45am.

Info: (228)466-5732, fitfirstracing@gmail.com.

July 4, Belmont - American Legion Independence Day 5K, 8am.

Info: Michael Stamper (662)279-5910, mikeandsabrinastamper@yahoo.com.

July 4, Canton - Balloon Chase Run/Walk, 4 Mile & 2 Mile; 6:30pm. Info: joannapuddister@goodsamaritancenter.org.

July 4, Greenville - Firecracker 5K & 1 Mile FR, 7:30am. Info: Debra Wintory (662)378-3141, dwintory@wceams.com.

July 4, Hazelhurst - Great Commission 4 Miler, 7:30am. Info: Amy Keywood (601)894-1616, keyhabits@gmail.com.

July 4, Jackson - Farm Bureau Watermelon Classic 5K Run/ Walk, 7:30am; Blue Cross Blue Shield of Mississippi 1 Mile Run, 8:50am; Tot Trot, 8:55am (approx.). Info: Margaret White (601)9828264, generalinfo@msfame.com.

July 4, Ocean Springs - Wesson Memorial 2 Mile, 1/4 Mile; 8am.

Info: (228)380-7037, leonardvergunst@cableone.net.

July 4, Oxford - Stars and Stripes 5K & 1/2 Mile Family Fun Run, 7:30am. Info: gail@oxfordpets.com.

July 11, Bruce - Bruce Museum 5K Color Run for History, 7am.

Info: Carole Shoemaker (662)983-2222, chamber@brucetelephone.com.

www.running.net

Running Journal • July, 2015

July 11, Olive Branch - Olive Branch Heroes, Mark Ayers 5K & Benefit, 8am. Info: runnergirl0526@gmail.com.

July 11, Philadelphia - REZ Run for the Choctaw Indian Fair, 10K 7am; 5K 7:15am; 1 Mile FR 7:20am. Info: John Ferguson (601)650-1765, john.ferguson@choctaw.org.

July 18, Madison - St. Joe Bruin 5K Run/Walk. Info: mstrackclub@gmail.com.

July 24, Mantachie - Light Up The Corral 5K, 7pm. Info: Elizabeth Kelly (662)871-4107, ceskelly@yahoo.com.

July 24, Tupelo - The Nightcrawler 5K, 8pm. Info: tupelomarathon@yahoo.com.

July 25, Jackson - Head for the Cure Foundation Jackson Metro 5K, 8am. Info: Emily Fuhrman (816)218-6873, emily@headforthecure.org.

Aug. 1, Amory - Back to School 5K Color Dash, 8am. Info: Alyssa Benedict (662)610-2994, jaofamory@gmail.com.

Aug. 1, Jackson - Run for the Son 5K Run/Walk. Info: mstrackclub@gmail.com.

Aug. 1, Olive Branch - I Got Your Back 5K Run/Walk, 8am. Info: James Calhoun (662)895-6279, stpaulmbchurch@yahoo.com.

Aug. 1, Pass Christian - Summer Beach 5K & 1 Mile, 8am. Info: (228)380-7037, leonardvergunst@cableone.net.

Aug. 1, Picayune - St. Charles Challenge 5K, 8am; 1 Mile FR, 9am. Info: (228)424-2483.

Aug. 14, Decatur - Light the Night 5K Glow Run, 6:25pm. Info: Danny Todd (601)616-4663, ddsuperman48@yahoo.com.

Aug. 15, Tupelo - Five Ten Glow Run, 5K 7pm. Info: darealcomputer@gmail.com.

Aug. 29, Byram - City of Byram Swinging Bridge 5K Run/Walk, 7am; 1 Mile FR, 8am. Info: Amy Douglas (601)372-3176, amyloudouglas@aol.com.

Aug. 29, Durant - CSR Challenge III, 5K 9am. Info: Thomas Miller (601)416-5586, coymiller2003@yahoo.com.

Aug. 29, Hattiesburg - Dog Days 5K, 2 Mile FR; 7:30am. Info: hubcityservicedogs@gmail.com.

Aug. 29, Houston - “Color For A Cause” 5K & FR, 8am. Info: Will Montgomery (662)507-1515, info@colorforacauserun.com.

Sept. 6, Tupelo - Tupelo Marathon & 13.1 Miler, 5am. Info: tupelomarathon@yahoo.com.

Sept. 7, Ridgeland - Labor of Love Kettle Bell Run, 10K & 5K; 8am. Info: Becky Cade (601)955-9225, cade.consulting@att.net.

Carter (828)757-2196, zcarter@ci.lenoir.nc.us, www.racingtoes.com/ 2015-events.

July 4, New Bern - Run For The Warriors®, 5K & 1 Mile, 7:30am; Kid’s Run, 8:30am. Info: runinfo@hopeforthewarriors.org.

July 4, North Topsail Beach - Earth & Surf Fest 5K, 8am. Info: (910)330-3140, lisa_rider@onslowcountync.gov.

July 4, Pembroke - Lumbee Homecoming Pembroke Kiwanis Club 5K Run or Fun Walk, 7:15am. Info: (910)521-8602.

July 4, Southern Pines - Patriot 5K Run/Walk & 1 Mile, 7:30am.

Info: (336)253-3153, contact@onthemarksports.com.

July 4, Statesville - Independence Day 5K, 8am. Info: John Holman (704)880-0763, statesvilleswim@gmail.com.

July 4, Topsail Beach - Island Independence 5K, 7:30am; 1 Mile, 7:32am. Info: michelle@its-go-time.com.

July 4, Weaverville - Firecracker 5K, 8am. Info: kiwanisfirecracker@yahoo.com.

July 5, Tabor City - TrueMudd Mud Run 5K, 30 Obstacles; 9am.

Info: david@davidhutnik.com.

July 8, Jackson Park/Hendersonville - 5$5K Prediction Run, 6:30pm. Info: Foot Rx (828)687-2825.

July 9, Atlantic Beach - Beach Run Series #5, 10K, 5K & 1 Mile; 6:30pm. Info: James Orr (252)902-9712, james@runtheeast.com.

July 9, Black Mountain - The Glow Stick 5K & 10K, 9pm. Info Richard Handy (917)710-2805, raceofawesome@gmail.com.

July 9, Charlotte - River Jam Run: Race Edition, 3.75 mi. & 6.5 Mile; 6:15pm. Info: Race Director (704)391-3900, racedirector@usnwc.org.

Sept. 19, Greenwood - 300 Oaks Road Race, 10K 8am; 5K Run 8:05am; 5K Walk 8:15am; 1 Mile 9:30am; $30/10K, $25/5K, $20/1 Mile by 9/18, add $5 to race fee on Race Day. Info: Beth Stevens, POB 848, Greenwod, MS 38930; (662)453-4152, info@greenwoodms.com, www.300oaks.com

July 11, Morganton - Athletic Quilt Street Light 5K, 9:30pm; $15 by 7/7, $20 on RD. Info: Robert Murray, 801 Briggs St., Valdese, NC 28690; Robert Murray (828)879-2073, rmurray@burke.k12.nc.us, www.christianstamina.com

Aug. 6, Salisbury - Salisbury XC Race Series, 5K 7pm Kids 1/ 4 Mile FR 6:45pm. Info: david.freeze@ctc.net.

Aug. 7, Raleigh - Sir Walter Miler, 1 Mile 8:30pm. Info: Pat Price - sirwalterrunning@gmail.com.

Aug. 8, Asheville - Race to the Taps #4, 4 Miles 6pm. Info: Leslie Grotenhuis (828)338-8380, info@kickitevents.com.

Aug. 8, Beaufort - Yo Ho Ho 5K, 8am. Info: James Orr (252)9029712, james@runtheeast.com.

Aug. 8, Black Mountain - Sourwood 5K and Cheshire Pump & Run, 8:30am. Info: (828)669-1902, info@sourwood5k.com.

Aug. 8, Cary - Bella Rose Strides for Babies, 5K & 2.5K Walk, 8am; Kid’s Dash, 9:15am. Info: Aaron Leininger (919)238-2000, aaronleininger@yahoo.com.

Aug. 8, Scotland Neck - Temple Builders 5K & 1 Mile Fun Walk; 8am. Info: James Orr (252)902-9712, james@runtheeast.com.

Aug. 12, Fletcher Park - 5$5K Relay, 6:30pm. Info: Foot Rx (828)687-2825.

Aug. 15, Briar Bottom Camp Ground/Black Mountain - DNF Ultra, 100 Mile, 50 Mile & Marathon. Info: withoutlimitsgreenville@gmail.com.

Aug. 15, Charlotte - Growler Gallop 5K, 4pm. Info: Rich Swor (313)304-0903, info@triviumracing.com.

Aug. 22, Cary - Run for Life 5K, 8:30am; Mile, 8am. Info: Kathy Klein (919)815-1369, blk4jmj@gmail.com.

Aug. 22, Charlotte - OrthoCarolina Classic, 5K 7:30am; 10K 7:45am; Kid’s Dash 9:15am. Info: (704)338-2279, info@orthocarolinaclassic.com.

Aug. 22, Charlotte - Charlotte Running Company 5K Cross Country Run, 8am. Info: (704)893-3800 (x103), info@s2fcharlotte.com.

Aug. 22, Highlands - Twilight Rock n Roll 5K, 6pm. Info: Derek Taylor (828)200-9226, hdcderek@gmail.com.

Aug. 22, Maggie Valley - Maggie Valley Moonlight Run, 8K 8:30pm; Sunset FR (.4 Mile), 7:30pm. Info: Greg Duff (828)4005868, greg@gloryhoundevents.com.

Aug. 29, Asheville - ACR Music For The Sole 5K Run, 9am. Info: Susan Schriefer (828)298-2500, acreynoldsband@gmail.com.

Aug. 29, Boone - High Country Half Marathon, 7:30am. Info: Stacy Sears (828)262-6689, triplecrownraces@gmail.com.

Aug. 29, Cary - Love Where You Live 5K & 1 Mile FR, 8am. Info: James Orr (252)902-9712, james@runtheeast.com.

July 11, Onslow Beach, Camp Lejeune Sand-Santional 8K Beach Run - USAA Grand Prix Series 2015, 7am; $30 by 6/19; $40 by 7/ 7; $45 on Race Day. Info: (910)451-0025, lejgrandprix@usmc-mccs.org, www.mccslejeune-newriver.com/grandprix/

Aug. 29, Charlotte - The Color Rave Electric Glow Run, Pre-Party 7:30pm; 5K Run 9pm; $50/VIP, Day of Pricing $67.50; $30, $47.50 Day of Pricing. Info: Happy Rave Runner (803)799-0808, happy@theColorRave.com, http://theColorRave.com/charlotte-nc

July 11, Pleasant Garden - Moonlight Bootlegger Greensboro, 5K 8:50pm. Info: Simon Gaskill (757)303-8514, triviumracing@gmail.com.

July 11, Raleigh - Barefoot for Kelly 5K, 8am. Info: Kelley Blas (919)208-4334, barefootforkelly@yahoo.com.

July 11, Spruce Pine - Prohibition 4K, 6pm. Info: burleson.adam@gmail.com.

Aug. 29, Charlotte - Yiasou Greek Festival 5K, 1 Mile FR; 7:30am.

Info: (704)358-0717 (x204); registration@runforyourlife.com.

Aug. 29, Charlotte - Sundae Run 5K & FR, 9am. Info: (704)8933800 (x103), info@s2fcharlotte.com.

Aug. 29, Dunn - Kellie’s Krew, 10K Run 8:30am; 5K Run 9am; 1 Mile FR 10am. Info: James Orr (252)902-9712, james@runtheeast.com.

Aug. 29, Franklin - Riverfest 5K, 8:30am. Info: Kristy Swafford (828)421-2584, kswafford@maconbank.com.

Aug. 29, Hickory - Hickory Christian Academy Knights 5K Run, 8am. Info: Carol Johncock (828)234-5457, cjohncock@charter.net.

Aug. 29, Shelby - Step One 5K & FR, 9am. Info: Starr Dove (704)685-3549, starr@finishwelltiming.com.

Sept. 5, Asheville - Marine 5K, Pollywog 5K; 8am. Info: Marine Corps League (828)273-4948, mcl.asheville@gmail.com.

Sept. 5-6, Asheville - Asheville Running Experience, 9/5: ARX Half Marathon, 7:30am; Funktastic FR, 4:30pm; Super Hero 5K, 5:30pm; 9/6: Chasing Trails 6K, 9am. Info: Greg Duff (828)4005868, greg@gloryhoundevents.com.

Sept. 6, Fayetteville - Race 13.1, Half Marathon, 7am; 5K & 10K, 7:15am. Info: 1(866)561-5651 (ext. 301), info@race131.com.

Sept. 9, Fletcher Park - 5$5K Prediction Run, 6:30pm. Info: Foot Rx (828)687-2825.

Sept. 12, Charlotte - Hit the Brixx 10K Run, 7:45am; 5K Run/ Walk, 9am; Kid’s 1K FR, 9:50am. Info: (704)358-0717 (x204); registration@runforyourlife.com.

Sept. 12, Greensboro - Miles for Matthew 5K/10K, 8:30am. Info: Benji Jones (336)471-3322, benji@jonesracingcompany.com.

Sept. 12, Morrisville - Jack and Jill Ran Up the Hill 5K, 8am; Mile, 9am. Info: Shontera Gillespie-Coleman (919)873-1207, sgcshrm@gmail.com.

Sept. 12, Pittsboro - Chatam County Alzheimer’s Walk & 5K Run, 8:30am. Info: Pat Richardson (919)642-6893, prichardson@gallowayridge.com.

Sept. 12, Raleigh - Gail Parkins Memorial Ovarian Cancer Walk & 5K Run, 9:30am. Info: Melanie Bacheler (919)323-9523, melbacheler@gmail.com.

Sept. 13, Asheville - Asheville 10K Trail Race at Biltmore, 8am.

Info: events@idaph.net.

Sept. 19, Arapahoe - Mariner 5K, 9am. Info: tmathews.depuy@yahoo.com.

Sept. 19, Asheville - Southcliff Black & Blue Trail Classic, 6.5 Mile & 2.6 Mile; 9am. Info: Greg Duff (828)400-5868, greg@gloryhoundevents.com.

Sept. 19, Ocean Springs - Waiting for a Cure Bridge 8K & 1/ 2 Mile, 8am. Info: (228)380-7037, leonardvergunst@cableone.net.

Sept. 26, Tupelo - Blessed Are The Peacemakears 5K Walk/ Run, Kids FR/Walk; 7:30am. Info: wivesofwarriorsms@yahoo.com.

Jan. 9, Jackson - Mississippi Blues Marathon, Half Marathon, Quarter (10.5K) & Marathon Relay, 7am; Kids 1 Mile FR, 9am; Current Race Fees: $70/Marathon, $60/Half, $35/Quarter, $170/Relay, $10/Kids’ Marathon. Info: info@msbluesmarathon. com, www.msbluesmarathon.com. See Ad page 25.

NORTH CAROLINA July 3, Charlotte - Charlotte Firecracker 5K, 7pm; Fun Run, 7:45am. Info: (704)893-3800 (x103), info@s2fcharlotte.com.

July 3, Waxhaw - Rocket Run, 2 Mile 8pm. Info: Rebecca Holliday (714)470-5662, holliday@landeavor.com.

July 4, Bryson - Firecracker 5K, 8am. Info: brysoncityrotaryclub@gmail.com.

July 4, Carrboro - Four on the Fourth, 4 Mile 8am. Info: letourdecarrboro@gmail.com.

July 4, Charlotte - American 4 Miler, 7:30am; 1 Mile Kid’s Run, 8:30am. Info: registration@runforyourlife.com.

July 4, Huntersville - Firecracker 5K & Kid’s Super Soaker Dash, 7:45am. benji@jonesracingcompany.com.

July 4, Kernersville – 20th Annual Herbalife 5K Rotary Parade Run, 8:30am; $2500 in Total Prize Money (1st-$500 2nd$300 3rd-$200 4th-$100 5th-$50); Entry Fee: $20 by 6/30, after $25. Info: Brian Stewart, 270 Post Oak Rd., Kernersville, NC 27284; (336)399-8045, bstewart@eastridge.net, elite runner contact info: Curtis Swisher (336)399-1039 or cswisher@triad.rr.com., www.onthemarksports.com July 4, Lake Park (Indian Trail) - Common Heart Firecracker Run, 10K 7:30am, 5K 8am, 1K 9:15am, Kids Dash 9:30am; $35/ 10K, $25/5K, $20/1K, $10/Kids Dash by 7/2; add $5 late fee 7/34 (except for Kids Dash). Info: Common Heart, POB 2761, Indian Trail, NC 28079; (704)218-9060, keith@thecommonplace.org, www.CommonHeartFirecrackerRun.com.

July 4, Lenoir - Firecracker 10K, 5K & 1 Mile FR; 8am; $25 by 6/27, $30/10K & 5K after 6/27, $35 on Race Day; $10/1 Mile FR. Info: Zack Carter, 1031 Jim Barger Ct., Lenoir, NC 28645; Zack

July 10, Lenoir - Blackberry GLOW 5K, 8:30pm, 1 Mile Fun Run 8:45pm; 5K $25, 1 mile $15 by 7/1, after: $30/$20. Info: Breanna McKay, PO Box 426, Lenoir, NC 28645, (828)758-0888, breanna.mckay@ shelterhomecc.org, www.shelterhomecc.org July 11, Asheville - Highland Night Flight, 4 Miles, 8pm. Info: Greg Duff (828)400-5868, greg@gloryhoundevents.com.

July 11, Franklin - Moonlight Moonshine 10K, 5:30pm; Half Pit Fun! Run/Walk, 5pm. Info: (828)421-7637, bringingit2life@gmail.com.

July 11, Wilmington - Tri-Span 5K/10K, 7am; after 5/15 $30/5K, $35/10K; Race Day $35/5K, $40/10K. Info: Dalia Nir, YMCA, 2710 Market St., Wilmington, NC 28403; (910)5080044 (c), (910)251-9622, dalia.nir@wilmington familyymca.org, Register Online: www.wilmingtonfamilyymca.org July 14, Statesville - Hebron Missions 5K, 6:30pm. Info: (704)7016926 (c), samfeet@yahoo.com.

July 16, Salisbury - Salisbury XC Race Series, 5K 7pm; Kids 1/ 4 Mile FR 6:45pm. Info: david.freeze@ctc.net.

July 17, Candor - Peachy Feet 5K Run/Walk, 7pm. Info: Tammy Owens (910)975-1397, getfitstayfitbootcamp@yahoo.com.

July 18, Asheville - Race to the Taps #3, 4 Miles 9:30am. Info: Leslie Grotenhuis (828)338-8380, info@kickitevents.com.

July 18, Beaufort - Historic Beaufort Road Race, 10K, 5K & 1 Mile; 7:30am. Info: James Orr (252)902-9712, james@runtheeast.com.

July 18, Concord - Foam Glow 5K™ - Charlottte, 9pm. Info: service@foamglow.net.

July 18, Elm City - YMCA Light Up The Runway 5K, 1 Mile FR; 6pm. Info: James Orr (252)902-9712, james@runtheeast.com.

July 18, Hickory - Hart and Soul 5K Run/Walk, 8am. Info: hartandsoul5k@outlook.com.

July 18, Jonas Ridge - The Scream! Half Marathon, 8am. Info: greg@gloryhoundevents.com.

July 18, Ridgeway - Cantaloupe 5K/10K, 8am. Info: tucthm@aol.com.

July 18, Salisbury - 5K Run/Walk for the Greenway, 8am; 1/2 Mile FR, 8:45am. Info: Steve Clark (704)216-2709, sclar@salisburync.gov.

July 23, Atlantic Beach - Beach Run Series #6, 10K, 5K & 1 Mile; 6:30pm. Info: James Orr (252)902-9712, james@runtheeast.com.

July 25, Morrisville - Run With Heart 5K, 7:45am. Info: lauren@runwithheart.org.

July 25, Winston-Salem - Beat the Heat 5K, 7pm; 1 Mile Family FR, 6:30pm. Info: erralston@yahoo.com.

Aug. 1, Cary - Java Jive 5K & 10K, 8am. Info: ta02bird@yahoo.com.

Aug. 1, Statesville - Team Holestin 5K, 8am. Info: samfeet@yahoo.com.

Aug. 1, Maggie Valley - Richard’s Run for Brain Cancer, 5K trail run, 10am, $25. Info: Penny Redfern, 119 Ranch Dr., Maggie Valley, NC 28751, (828)926-1919, pennyredfern@ gmail.com, http://richardsrun.org

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Sept. 19, Blowing Rock - Stick Boy Bread Company Mayview Madness 5K Run/Walk, 8:30am; Kids 1 Mile Fun Run, 8am; $20 by 9/ 1, after $25. Info: Blue Ridge Conservancy, POB 568, Boone, NC 28607; (828)295-6198, zapfitness@gmail.com, http:// blueridgeconservancy.org/news-events/ annual-events/mayview-madness-run/ Sept. 19, Camp Lejeune - Marine Corps Half Marathon/10K/5K/1-Mile - USAA Grand Prix Series 2015, 7am; $45/$25/$25/$10 by 8/21; $55/$30/$30/$10 by 8/28; $65/$35/$35/ $10 by 9/15; $75/$40/$10 on Race Day. Info: (910)451-0025, lejgrandprix@usmcmccs.org, www.mccslejeunenewriver.com/grandprix/ See Ad page 21.

Sept. 19, Charlotte - C2 Survival Race, Mud Run 5K; 8am. Info: Benji Jones (336)471-3322, benji@jonesracingcompany.com.

Sept. 19, Clyde - Freelander 5K, 8am; FR, 9:15am. Info: Greg Duff (828)400-5868, greg@gloryhoundevents.com.

Sept. 19, Granite Falls - Rock ‘n Roll With The Regiment, 5K 8am; Mile 9am. Info: Tracy Bryant (828)612-5016, tracy.bryant999@gmail.com.

Sept. 19, New Bern - Craig Brake Memorial Colors4Cancer 5K, 1 Mile Color Run/Walk, 8am. Info: GameOn Events & Timing - ann@gameonnc.com.

Sept. 19, Raleigh - Race 13.1, Half Marathon, 7am; 5K & 10K, 7:15am. Info: 1(866)561-5651 (ext. 301), info@race131.com.

Sept. 19, Davidson - Run for the Green, Half Marathon 7:30am; 10K & 5K 7:40am. Info: justin@sisuevents.com.

Sept. 19, High Point - Warren Rives 5K, 8:30am; 1 Mile, 8am.

Info: Garet Beane (336)878-6392, garet.beane@ unchealth.unc.edu.

Sept. 19, Raleigh - Oktoberfest Run Green 8K, 3pm. Info: info@nOgRunClub.com.

Sept. 25, New Bern - Bear Town Beer Run, 4 Miles; 6pm. Info: Ann Jones (252)617-0798, ann@gameonnc.com.

Sept. 26, Cary - Good Dude 5K, 8:30am. Info: Kate Donnelly (919)674-8545, kate.donnelly@facilitydude.com.

Sept. 26, Greensboro - Run 4 the Greenway, 4 Miles 5pm. Info: Benji Jones (336)471-3322, benji@jonesracingcompany.com.

Sept. 26, Raleigh - The Patrol Stroll, Mile 8:30am; 5K 9am; Kid’s Dash 10am. Info: Lawrence McKeithan (919)436-3028, lawrence.w.mckeithan@ncdps.gov.

Sept. 27, Cornelius - Lung Strong 15K & 5K. Info: (704)3580717 (x204); registration@runforyourlife.com.

Sept. 27, Winterville - On The Run with Riley’s Army 5K & 1 Mile FR/Walk, 3pm. Info: Kimber Stone (919)608-8421, kimber@rileysarmy.com.

Oct. 3, Roan Mountain, TN (Start) to Rhododendron Gardens, Roan Mountain, NC (Finish) - Top of The South, 14 Miles to the near summit of Roan Mountain, 7:30am.

Info: Ken Sevensky (336)877-8888, info@WheresTheTop.com, www.WheresTheTop.com Oct. 10, Camp Lejeune - Remembrance Run 10K/5K/1-Mile - USAA Grand Prix Series 2015, 8am; $25/$25/$10 by 9/11; $30/$30/ $10 by 9/18; $40/$40/$10 by 10/6; $45/$45/ $10 on Race Day. Info: (910)451-0025, lejgrandprix@usmc-mccs.org, www.mccslejeune-newriver.com/ grandprix/ Nov. 14, Lenoir - Meleah Mikeal Half Marathon, 9am; $35 by 7/31, $40 8/1-9/30, $45 10/1-11/13, $50 Race Day. Info: Zack Carter, 1031 Jim Barger Ct., Lenoir, NC 28645; Zack Carter (828)757-2196, zcarter@ci.lenoir.nc.us, www.cityoflenoir.com or www.racingtoes.com

SOUTH CAROLINA July 4, Greenville - Red White and Blue Shoes 5K Run/Walk, 8am.

Info: Ed Hughes (864)202-2470, greenvillehughes@charter.net.

July 4, Columbia - Born In The U.S.A. 4 Mile Run/Walk & Team Relay (2-Person), 7:45am. Info: Strictly Running (803)799-IRUN (4786).

July 4, Hilton Head Island - Hilton Head Island Firecracker Run 5K, 8am; $30/Adult 5K Run, $25/Kids 5K Run (12-under), $5 late fee after 6/27 & $10 on July 4. Info: Bear Foot Sports (843)7578520, bfs@hargray.com, www.bearfootsports.com.

July 9, Charleston - Race the Landing 5K, 6pm. Info: Lisa Deaton (843)244-7878, lisamdeaton@comcast.net.

MOVING! Don’t forget to send us your change of address to: Email: rj@running.net Call: 423-638-4177 or Fax: 423-638-3328

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www.running.net

Running Journal • July, 2015

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July 12, Columbia - XTERRA Harbison Half Marathon, 7am; 5K, 7:10am; $50/Half, $30/5K, after 7/6 $55/Half, $35/ 5K. Info: Victoria Seahorn (404)421-3231, victoria@marathonmajic.com, www.marathonmajic.com July 17, Fripp Island - Turtle Crawl 5K & 1 Mile Fun Walk/Run, 8:30am. Info: frippturtles@gmail.com.

July 17, Greenville - Thomas Creek Brewery Beer BBQ 5K Run, 6:30pm. Info: GoGreen Events (864)982-2686 mike@go-greenevents.com.

July 18, Gaffney - SC Peach Festival Road Races, 5K, 10K & 1K; 7:30am. Info: Livia Hazlette (864)425-9836, lmmhazlette@gmail.com.

July 18, Greenville - Harvest Hope Food Bank Extra Mile Hunger Run, 5K & 1 Mile; 8am. Info: Jordan Littleton (864)478-4083, jlittleton@harvesthope.org.

July 18, Pageland - Melon Mile 5K, 8am. Info: pagelandcham@shtc.net.

July 18, Pickens - Doodle Trail 5K, 7am. Info: Peter Schriver (864)979-6636, peterschriver@charter.net.

July 23, Daniel Island - Daniel Island Happy Hour Series 5K, 6:30pm. Info: Virginia Wininger (843)408-9629, runwithosr@gmail.com.

July 25, Columbia - Guardians of the Night K-9 5K, 10:30pm. Info: Lt. Kevin Hoover (803)309-9413 (c), (803)576-1435 (w), khoover@rcsd.net.

July 25, Isle of Palms - IOP Beach Run, 10K Run, 5K Run/Walk, 100 yd. (4-under), 1/2 Mile (5-8 yr.), 1 Mile (9-14 yr.); 8am. Info: rmssports@aol.com.

July 25, North Charleston - Fight for Air Climb, 9am. Info: Margaret Ann Mabry (843)556-8451, margaretann.mabry@lungse.org.

July 25, Simpsonville - Rock Pink 5K Greenville, 8:30pm. Info: Scott Bagwell (864)525-6702, scott@go-greenevents.com.

Aug. 1, Columbia - Hot Summer’s Night 5K Road Race, 7pm; Youth Fun Run, 1/4 & 1/2 Mile, 6:30pm. Info: Strictly Running (803)799-IRUN (4786).

Aug. 1, Little Mountain - The Little Mountain Reunion Road Race, 5K & 10K, 7am.

Info: Clint Shealy (803)945-7032, clintshealy@gmail.com.

Aug. 8, Camden - Springdale 5K at SUNRISE, 8am; $25 by 7/12, after $30. Info: Eggplant Events, POB 692, Blythewood, SC 29016; Jaime Lomas (803)600-1800, Erin Roof (803)6656140, info@eggplantevents.com, www.Springdale5K.com Aug. 8, Columbia - God Cares Charities 5K Run/Walk, 7:15am. Info: Denetra Shine (803)553-7955, projects@wordofgodcm.org.

Aug. 8, Columbia - 811 Run, 5K 8:11am. Info: Charleigh Elebash (803)451-7718, celebash@sc1pups.org.

Aug. 15, Greenville - Edouard Michelin Memorial 5K, 7:30am. Info: Chuck Baker (864)458-4374, chuck.baker@us.michelin.com.

Aug. 22, Lexington - Jailbreak Escape Urban Challenge Run, 5K w/obstacles 8am.

Info: Jessie Laintz (803)223-4423, jlaintz@lcsd.sc.gov.

Aug. 22, Summerville - Race for the ARK, 5K Run/Walk 7:45am; 1 Mile 8:45am. Info: Cheryl Moniz (843)832-2357, specialevents@TheARKofSC.org.

Aug. 22, York - Summerfest 5K, 8am; Fun Run, 9am; $20/ 5K, $10/Fun Run by 8/14, after 8/14 $25/5K, $10/Fun Run. Info: Greater York Chamber of Commerce, POB 97, York, SC 29710; Paul Boger (803)684-2590, info@greateryorkchamber.com, www.yorksummerfest.com Aug. 22, Travelers Rest - Swamp Rabbit Brewery Beer BBQ 5K Run, 6:30pm. Info: Go-Green Events (864)982-2686 mike@go-greenevents.com.

Aug. 27, Daniel Island - Daniel Island Happy Hour Series 5K, 6:30pm. Info: Virginia Wininger (843)408-9629, runwithosr@gmail.com.

Sept. 2, Columbia - Ridge View High XC Meet #1, 5K 5pm. Info: Strictly Running (803)799-4786.

Sept. 4, Anderson - The Peoples Bank Midnight Flight, 10K Run, 5K Run & 1 Mile. Info: (864)716-6809, www.andersonareaymcaorg, www.active.com. See Ad page 11.

8.3 OZ OF PURE CUSHION AND MOMENTUM BOLSTERING ROCKER. THE CLIFTON 2. LET’S GO .

Sept. 7, Columbia - Labor Day 5 Mile Run/Walk & Team Relay (2-person), 7:30am.

Info: Strictly Running (803)799-4786.

Sept. 7, Seneca - Labor Day Funk Day, 5K 8am; 1/4 Mile Funky Fun Kid’s Run, 9:30am. Info: Margaret Turner (864)280-3696, pastormaggieturner@gmail.com.

Sept. 19, Greenville - Open Arms 5K Trail Run, 5K 8:30am. Info: Daron Fowler (864)967-3905, openarms5k@gmail.com.

Sept. 19, Irmo - Dam Run To Irmo 10K & 6K Dam Walk, 7:30am. Info: (803)799-4786.

Sept. 25, Florence - Celebrate Better Health 5K, 6pm. Info: Cameron Faile (843)7773093, cfaile@mcleodhealth.org.

Oct. 10, Georgetown - Historic Georgetown SC Bridge 2 Bridge Half Marathon, 12K & 5K Run/Walk; 7:30am. Info: Daniel Newquist (843)436-6131, gtownbridge2bridgerun@gmail.com.

Oct. 10, Johns Island (Charleston) - Lowcountry Trail Half Marathon & 5K, 8:30am.

Info: Allison Foster (843)795-4386, publicity@ccprc.com.

Oct. 18, Myrtle Beach - Myrtle Beach Mini Marathon, 7am; 10/17: Coastal 5K, 7:30am & Doggie Dash 9:15am; Save $10 with Code RJMBJULY 15 (Half only; expires 7/31). Info: Continental Event & Sports Management, POB 56-1154, Miami, FL 33256-1154, info@runmyrtlebeach.com, www.runmyrtlebeach.com. See Ad page 26.

March 5, Myrtle Beach - MyrtleBeach.com Myrtle Beach Marathon, Dasani Half Marathon & WPDE Marathon Team Relay, 6:30am; Neon Night 5K, 7pm & Ripley’s Family FR, 5:30pm on Friday, 3/4.

Info: (843)293RACE (7223), mbmarathon@yahoo.com, www.mbmarathon.com

HOKAONEONE.COM

TENNESSEE July 3, Elizabethton - Stars & Stripes 4 Mile Run & 3K Walk, 8pm. Info: Debbie Guy (423)543-6975, director@uwayecc.org.

July 3, Knoxville - Pilot Fireball Moonlight Classic 5K, 9pm. Info: Bo Saulsbury (865)382-5979, bosaulsbury@gmail.com.

July 3, Memphis - Stars and Stripes 5K, 7pm. Info: (901)274-2202, s2finfo@s2fevents.com.

July 4, Greeneville - Vibe 5K Run/Walk, 1:45pm. Info: info@infernogroupcorp.com.

July 4, Kingsport - Red, White & Boom! 4 Mile Run, 2 Mile Walk; 7:45am. Info: Fleet Feet Sports (423)230-0002.

July 4, Nashville - Firecracker 5000, 7am; 1K Kids Free FR, 8:30am. Info: Peter Pressman (615)293-8862, pasta4run@aol.com.

July 4, Rogersville - Fircracker 4 Miler, 7am. Info: Mark Skelton (423)345-2335 (h), (423)272-4812 (w), markskelton@markskelton.com.

July 4, Sweetwater - One Nation Under God Independence 5K, 7:30am. Info: Craig Brackett (865)207-9331, cbrackett@gactv.com.

July 11, Brentwood - Race Across the Spectrum: 5K for Autism, 7am. Info: Juli Liske (615)385-7994, juli.liske@thebrowncenter.org.

July 11, Cosby - SEAL: Fire in the Gut 20K Mountain Trail Adventure, 3pm. Info: Dan Schreder (423)200-9935, ex.seal.165@gmail.com.

July 11, Kingsport - Indian Path Medical Center & Niswonger Children’s Hospital Crazy 8s 8K Run, 9:58pm; 3K Moon Walk, 8:58pm; Little 8s Youth Field Day, 6-8pm.

Info: (423)963-1046, hank@crazy8s.org.

July 11, Memphis - The Hope 5K, 8am. Info: Di Baddorf (901)507-1920, di@hopechurchmemphis.com.

July 11, Nashville - Brain Tumor Alliance’s Nashville 5K & 1 Mile Run/Walk, 8am.

Info: (727)781-4673.

July 11, Nashville - Nashville Rollergirls Beat the Heat 5K, 8am; Kids FR, 8:15am.

Info: Nashville Rollergirls (828)329-9014.

July 12, Knoxville - Stalk Your Quarry Trail Race, 10 Mile 9am; Kids Trail Run 8:30am. Info: Stephanie Johnson (865)661-8821, stephj1963@aol.com.

July 12, Memphis - E.J. Goldsmith Jr. Memorial Road Race Series, 5K 7am. Info: aflanigan@memphisrunners.com.

July 18, Greeneville - Greeneville Astros 5K, 8am. Info: kthompson@astros.com.

July 18, Knoxville - The Shawns.com Carter Mill 10K Splash, 7:30am. Info: scottschmidt1@msn.com.

July 18, Livingston - Loonies Midnight Marathon, 12:00am. Info: Lynn Burnett (931)397-5680, liv2run@live.com.

July 18, Memphis - Design-A-Wish 5K, 8am. Info: cshellabarger@lrk.com.

July 19, Fairview - RunWILD Bowie Park 6 Miler, 8am. Info: races@nashvillerunning.com.

July 24, Pigeon Forge - Beat the Band 5K, 8pm. Info: Frank Damante (865)387-6784, frankdamante@gmail.com.

July 25, Goodlettsville - Goodlettsville Four Mile Classic, 7am; 1 Mile Family Walk/ Run, 7:30am. Info: Leslie Davis (615)207-3136, joevickersfantastickids@gmail.com.

July 25, Karns - Karns Community 5K, 8am. Info: hfsmith76@gmail.com.

July 25, Pigeon Forge - Color The Smokies 5K, 8am. Info: Frank Damante (865)3876784, frankdamante@gmail.com.

July 26, Memphis - E.J. Goldsmith Jr. Memorial Road Race Series, 5K 7am. Info: aflanigan@memphisrunners.com.

Aug. 1, Memphis - Overton Park 5 Mile Classic, 7am. Info: Barry Roberson (901)7228797, barry@breakawaymemphis.com.

Aug. 1, Memphis - Miles for Melanoma Memphis, 5K 8:30am. Info: Jena Kitchen (202)379-8440, jkitchen@melanoma.org.

Aug. 1, Morristown - Trojan Trek 5K Trail Run/Walk, 8am. Info: Raymond Farmer (423)748-0931, Jamia Hensley (423)307-0596.

Aug. 1, Murfreesboro - Renewed Life 5K, 7am. Info: (615)423-8749, run@rlmo.org.

Aug. 1, Oak Ridge - Run for the Rose Women’s 5K Run/Walk, 8am. Info: Kevin Mahan (865)988-3906, kevin@endurancesportsmanagement.com.

Aug. 1, Pigeon Forge - PigeonForge.com Midnight Road Race 8K, 11:50pm. Info: kimert@comcast.net.

Aug. 1, Smyrna - Smyrna Parks 5K & 1 Mile Dash for Cash, 7:30am. Info: Marty Smith (615)459-9742 (x2622), marty.smith@townofsmyrna.org.

Aug. 2, Cookeville - Blister in the Sun Marathon, 8am. Info: Josh Hite (931)265-3969, jhite@tntech.edu.

Aug. 8, Maryville - Scholars Run 5K, 1 Mile FR/Walk; 8am. Info: kellyforster@parksrec.com.

Aug. 8, Munford - Celebrate Munford 5K Run & 2 Mile Family Fun Walk, 7am. Info: DJ Watson (901)484-7113, djroaddawg@yahoo.com.

Aug. 8, Nashville - East Nashville Tomato 5K, 7:30am; Kid’s FR, 7am. Info: Tim Wyckoff (615)228-5525 (x70317), twyckoff@ymcamidtn.org.

Aug. 8, Nashville - Nashville Undy 5K Run/Walk, 8:30am; 1 Mile FR, 8:40am. Info: undy5000@ccalliance.org.

Aug. 9, Bartlett - E.J. Goldsmith Jr. Memorial Road Race Series, 5 Miler 7am. Info: aflanigan@memphisrunners.com.

Aug. 14, East Ridge - Run for God - Pinky 5K, 8pm. Info: (706)264-7107, dean@runforgod.com.

Aug. 15, Chattanooga - Chattanooga Mud Run 5K, 7:30am. Info: Kenneth Radley (615)379-7223, director@sceniccitymultisport.com.

Aug. 15, Knoxville - Butterfly Fund 5K, 9am. Info: James Harrill (865)789-1982, jharrill@butterflyfund.org.

Aug. 15, Knoxville - Asa’s EB Awareness 5K Race, 8:30am. Info: Whitney Solomon (865)773-3306, wd1104@gmail.com.

Aug. 15, Memphis - Elvis Presley 5K Run, 8am. Info: Kelly Burrow (901)761-4277, kburrow@livitupinc.org.

Aug. 15, Oak Ridge - Haw Ridge Trail Race, 6.7 Mile 5:30pm; Kids Race 5pm. Info: Laura Gearhiser (865)318-0108, lauragearhiser@hotmail.com.

Aug. 15, Pikeville - Fall Creek Falls 5K & 10K Runs, 9am. Info: Kevin Mahan (865)988-3906, kevin@endurancesportsmanagement.com.

Aug. 22, Knoxville - The Man Run, 10K & 5K Race, 1 Mile FR/Walk; 8am. Info: Georgette Samaras (865)305-8583, gsamaras@mc.utmck.edu.

Aug. 22, Milan - Dawg Daze 5K, 8am; 1 Mile FR, 7:30am. Info: Robin Robbins (731)694-8650, rrobb.1@charter.net.

Aug. 22, Murfreesboro - Doughboy Challenge for Charity 5K, 8am. Info: Doughboy Challenge (615)225-1327, doughboychallenge@gmail.com.

Aug. 22, Nashville - Wild Thang 9 Miles, 8:30am. Info: Diana Bibeau (615)347-5822, diana.bibeau@gmail.com.

Aug. 23, Bartlett - E.J. Goldsmith Jr. Memorial Road Race Series, 5 Miler 7am. Info: aflanigan@memphisrunners.com.

Aug. 29, Burns - Read and Run 5K, Kids FR; 7pm. Info: Angela Redden (931)6221843, readandrun5k@gmail.com.

Aug. 29, Gatlinburg - Reach Out Run 5K to Help Orphans, 9am. Info: Amanda Perryman (865)661-0685, balikids@outlook.com.

Aug. 29, Knoxville - Forget Me Not 5K for Alzheimer’s, 8am. Info: Angela Wampler (865)740-0381, angelawampler@charter.net.

www.running.net Aug. 29, Johnson City - Bluegrass Half Marathon & 4-Person Relay, 7am (Hand-Cycle 6:55am); Kid’s Race, 11am. Info: Karen Hubbs (423)946-0519, bluegrasshalfmarathon@ gmail.com, www.bluegrassmarathon.com.

See Ad page 18.

Aug. 29, Memphis - Forrest Spence 5K, 1 Mile FR; 8am. Info: Brittany Spence (901)270-0977, brittany@forrestspencefund.com.

Aug. 29, Nashville - Nashville Urban Runoff 5K Run/Walk, 7:30am. Info: TDEC (615)741-9031.

Aug. 29, Oak Ridge - Rock and Root 30K Trail Race, 8am. Info: Brad Spears (865)804-4902.

Aug. 29, Strawberry Plains - Run 4 the Arts 5K Race, 8am. Info: run4thearts@gmail.com.

Aug. 30, Memphis - Breakaway Bardog 5K, 9am. Info: Bryan Roberson (901)722-8797, bryanr@breakawaymemphis.com.

Sept. 6, Chattanooga - Run for Honor 8K & 1 Mile, 8am. Info: (423)648-2496, (423)402-9958.

Sept. 7, Franklin - Franklin Classic, 10K, 7am; 5K, 8:30am; 1K Kids Run, 9:30am. Info: Brittney Jerkins (615)790-0567 (x237), brittneyj@mercytn.org.

Sept. 12, Kingsport - Eastman Road Race, 8am (Handcycle + Racing Wheelchair, 7:50am); 3K Run, 9:30am; 3K Walk, 10am.

Info: Eastman Employee Center (423)229-3771 (d).

Sept. 12, Somerville - Cotton Pickin 5K/1K Cotton Candy Fun Run, 8am. Info: Alexandra Wardlaw (901)465-3802 (x221), info@fayettecares.org.

Sept. 12, Townsend - Great Smoky Mountains Half Marathon, 7am.

Info: Salem Stanley (949)295-3302, salem@vacationraces.com.

Sept. 13, Bartlett - Stanky Creek 50K, 7am; 25K, 7:30am. Info: events@altisendurance.com.

Sept. 13, Memphis - E.J. Goldsmith Jr. Memorial Road Race Series, 10K 7am. Info: aflanigan@memphisrunners.com.

Sept. 18, Memphis - Cooper Young 4 Miler, 7pm. Info: (901)2722922, info@cooperyoung.org.

Sept. 19, Memphis - Book It 5K, 9am. Info: Julie Fike (901)7676987, juliefike@holycommunion.org.

Sept. 20, Knoxville - Waggin’ Tails 5K Fun Run & Doggie Reunion, 3pm. Info: Kris Lutz (865)573-9675, klutz@humanesocietytennessee.com.

Sept. 20, Memphis - E.J. Goldsmith Jr. Memorial Road Race Series, 10K 7am. Info: aflanigan@memphisrunners.com.

Sept. 26, Kingsport - Bays Mountain Trail Race, 15 Mile 8am.

Info: Mark Skelton (423)345-2335 (h), (423)272-4812 (w), markskelton@markskelton.com.

Sept. 26, Memphis - Sole to Soul 5K, Family Fun Walk; 8am.

Info: Ashley Gordon (901)725-4165, agordon@idlewildchurch.org.

Sept. 26, Oneida - Big South Fork 17.5 Mile & 10K Trail Races, 8:30am. Info: Bobby Glenn (865)548-7664, bgruns@icloud.com.

Oct. 3, Roan Mountain, TN (Start) to Rhododendron Gardens, Roan Mountain, NC (Finish) - Top of The South, 14 Miles to the near summit of Roan Mountain, 7:30am. Info: Ken Sevensky (336)877-8888, info@WheresTheTop.com, www.WheresTheTop.com Oct. 10, Piney Flats - Overmountain Victory 10 Miler, 10 miler (optionals double) 9am; 3K Walk/Fun Run, 8:30am; $35/10 Miler, $12/3K by 10/1, after $40/10 Miler, $15/3K. Info: Don Davis, 200 Hyder Hill Rd., Piney Flats, TN 37686; (423)854-0152, donfdavis@aol.com, www.rockymountmuseum.com

VIRGINIA July 4, Clintwood - DCH Foundation Freedom 5K Run, 3K Walk & Kid’s FR; 8am. Info: barlowpl@msha.com.

July 4, Fairfax - July 4th Freedom 5K, 8am; 1K FR, 8:05am. Info: terri@potomacriverrunning.com.

July 4, Reston - Firecracker 5K, 8am; Little Kids FR, 8:50am.

Info: terri@potomacriverrunning.com.

July 4, Tazewell - Tazewell YoungLife Heritage Run, 10K & 5K 8am. Info: Brad Pyott (276)988-4651 (h), (276)988-5525 (w), fbp26run@verizon.net.

July 4, Yorktown - Yorktown Independence Day 8K Run, 8am; 5K Walk 8:10am. Info: Steve & Maria Peters (757)951-3874, yid8krun5kwalk@gmail.com.

July 18, Hampton - Trailzilla Race Series 6 Miler, 9am. Info: sarabacote@gmail.com.

July 19, Fairfax Corner - Potomac River Running’s Birthday Bash 5K, 8am; 1K, 8:05am; Tot Trot, 8:50am. Info: terri@potomacriverrunning.com.

July 25, Arlington - Crystal City Twilighter 5K, 8:30pm. Info: events@runpacers.com.

July 25, Yorktown - Coast Guard Day 5K, 8:30am. Info: Katherine Long (757)856-2226, katherine.b.long@uscg.mil.

Aug. 4, Newport News - Tom Ray Memorial Predict Your Time 5 Miler, 6:30pm. Info: Christine Schaffner (757)898-3258, weatherwizard1@juno.com.

Aug. 8, Lynchburg - Lynchburg Half Marathon, 7:30am; 5K, 8am. Info: info@riversiderunners.com.

Aug. 8, Salem - Health Focus of SW VA 41st Annual Salem Distance Run, 5K & 10K 8am; 3 Mile Walk 8:30am. Info: Lina Guilliams (540)444-2925 (x200), lguilliams@healthfocusswva.org, www.healthfocusswva.org.

Running Journal • July, 2015 Aug. 8, Williamsburg - The CDR Superhero 5K Run/Walk, 8:30am. Info: CDR (757)566-3300.

Aug. 11, Williamsburg - Lake Matoaka 4.3 Mile Trail Challenge, 6:30pm. Info: Susan Hagel (757)587-0699, Rick Platt (757)2297375.

Aug. 15, Newport News - Smart Smiles 5K, 8am. Info: Laurel Manges (757)223-7204, lmanges@bagclub.com.

Aug. 18, Newport News - Swamp Bridge 5K, 6:30pm. Info: Bruce Davis (757)989-0072, weatherwizard1@juno.com.

Aug. 22, Elkton - The Rockingham Pike Underwear 5 Miler, 9am. Info: (540)289-6863, jc28sixx@yahoo.com.

Aug. 22, Hampton - Transitions 5K, 8:30am. Info: Heidi Olson (757)722-2261, holson@transitionsfvs.org.

Aug. 29, Ashland - Patrick Henry Half Marathon, 7am. Info: info@sportsbackers.org.

Aug. 29, Newport News - Race for Hope 5K & 10K, 8am. Info: Saffiatu Harper (757)358-7648, sharper@shareheartinafrica.org.

Sept. 6, Virginia Beach - Humana Rock ‘N’ Roll Half Marathon, 7am; 9/5: Mile on the Sand, 8am. Info: (858)450-6510, www.runrocknroll.com.

Sept. 12, Charlottesville - Rivanna Greenbelt Marathon, 6am.

Info: Leah Connor (202)320-5207, rivannagreenbeltmarathon@gmail.com.

Sept. 12, Farmville - High Bridge Half Marathon, 7:30am; 5K, 8am. Info: Carrie Boswell, Race Dir. (434)392-3060, director@downtownfarmville.com.

Sept. 12, Hampton - Bay Days 8K, 8:30am; 1K FR, 8am. Info: (757)880-8843, raceteam@flatoutevents.com.

Sept. 12, Millboro - Odyssey Trail Running Rampage, 6 miler, 13 miler, 26 miler & 40 miler; 7am. Info: Ronny Angell (540)4444422, HQ@oarevents.com.

Sept. 12, Newport News - ECPI 8K, 8am. Info: Jacqueline Williams (757)838-9190, jacwilliams@ecpi.edu.

Sept. 13, Annandale - Fall Backyard Burn Trail Running Series - Race #1, 5 Mile & 10 Mile; 9am. Info: Jim (571)251-6034, info@ex2adventures.com.

Sept. 19, Ft. Eustis - Mulberry Island Half Marathon, 8am; 5K Run, 7:30am. Info: Ron Lynch (757)878-6075, ronald.lynch@us.army.mil.

Sept. 20, Blacksburg - Hokie Half Marathon, 7:30am; 5K, 7:50am; $80/Half Marathon, $65/No-Frills Option, $25/5K by 8/ 7; $85/Half Marathon, $70/No Frills Option, $30/5K 8/8-9/11; $90/Half Marathon, $75/No Frills Option, $35/5K 9/12-9/19. Info: James DeMarco (540)552-9339, james@runabout sports.com, www.hokiehalf.com Sept. 25-26, Loudoun County - Divas Half Marathon in DC’s Wine Country, 7:30am (9/26); 5K, 6:15pm (9/25). Info: info@runlikeadiva.com, www.runlikeadiva.com.

Sept. 26, Arlington - Clarendon Day 10K, 5K & Kids Dash; 8am.

Info: events@runpacers.com.

Sept. 26, Lynchburg - The Genworth Virginia 10 Miler, 4 Miler & 4 Mile Walk, 8am; RRCA State Championship 10 Miler; Children’s Run on 9/25, 6pm; $45/10 Miler, $35/4 Miler Run or Walk by 8/1; $60/10 Miler, $45/4 Miler Run or Walk 8/2-9/20; $15/ Children’s Run. Info: racedirector@virginia 10miler.com, www.virginiatenmiler.com. See Ad page 14.

WASHINGTON, DC

Nov. 14, Richmond - Anthem Richmond Marathon, Half Marathon & 8K; 8K 7am, Half Marathon 7:30am, Marathon 7:50am. Info: Race Director, 100 Avenue of Champions, Richmond, VA 23230, (804)285-9495, marathon@sportsbackers.org, www.richmondmarathon.org

Sept. 5, Washington, DC - Labor of Run DC: “East of the River 5K” Classic, 2K Walk, 1/2 Dash, 50 Yard Sprint. Info: (202)2301215, info@hrapinc.org.

Sept. 12, Washington, DC - Abebe Bikila Day International Peace Marathon & Half Marathon, 8am. Info: Jay Jacob Wind (703)927-4833, racedirector@att.net.

Sept. 12, Washington, DC - “Don’t Touch Me!” 5K Fun Run/ Walk, 8am. Info: mishondy@donttouchme.org.

Sept. 20, Washington, DC - Navy-Air Force Half Marathon & Navy 5 Miler, 7am. Info: navyairforcehalfmarathon@gmail.com.

Nov. 21-22, Virginia Beach - Blue Moon Harbor Lights Half Marathon & 5K, 11/22: Half Marathon 7:30am; 11/21: 5K, 8am; Kids Race, 9:30am; $75/Half, $30/5K, $20/Kids Final Mile by 6/30; $80/$35/$20 7/1-31. Info: J&A Racing (757)412-1056, info@harborlightshalf.com, www.harborlightshalf.com

WEST VIRGINIA July 3, Charleston - Firecracker 5K Run/Walk, 6pm. Info: ricky@aptiming.com.

July 4, Chester - Freedom Run 5K Run/Walk, 9am. Info: laceycash@yahoo.com.

July 4, Huntington - Walk/Run for Independence, 5K Run & 2K Walk; 8am. Info: Nina Webb (304)525-3324, nwebb@mtstcil.org.

July 11, Huntington - Dutch Miller Automotives Be A Hero! 5K Run & Walk 8am; Kids FR/Walk - 1/2 Mile & 1 Mile, 9:15am. Info: beahero5krunwalk@gmail.com.

July 17, Fairmont - Run to Read Races, Mile 6:30pm; 5K Run/ 5K Walk 7pm. Info: run2read@yahoo.com.

July 18, Clarksburg - Glow in the Park 5K, 9:05pm. Info: rich@triviumracing.com.

July 18, Saint Albans - Saint Albans Series Race #1 - Saints Albans 7K Trail Race, 8am. Info: ricky@aptiming.com.

July 31, Beverly - 4K for 4-H Run/Walk, 7pm. Info: hannah.fincham@mail.wvu.edu.

Aug. 7, Morgantown - Rush Run, 5K Run/Walk 7pm. Info: rushrun5k@gmail.com.

Aug. 8, Arthurdale - Roosevelt Run, 5K Run/Walk, 9:30am; 1 Mile, 9:45am. Info: rooseveltrun@gmail.com.

March 19-20, Virginia Beach - Yuengling Shamrock Marathon, 8:30am & Half Marathon, 7am on 3/20; 8K & 1 Mile on 3/19; $100/Marathon, $80/Half, $30/8K, $20/1 Mile by 6/30; $105/$85/$35/$20 7/1-8/31. Info: J&A Racing (757)412-1056, info@shamrockmarathon.com, www.shamrockmarathon.com RUNNING JOURNAL MAKES A GREAT GIFT!

Tell the WORLD about your race and reserve your race date with our FIVE FOR FIFTY-FIVE multimedia bold calendar listing.

Your large, bold calendar listing will be in: One Month: $60. Two Months $110.

--Running Journal --Digital Running Journal Three Months $150. Three months or --Racing South Newsletter --Featured Events Newsletter more is an average of just $50 monthly.

--Plus 24 hours a day in the Running.Net website calendar.

Announce your date far in advance to protect your race date. You will get low-cost constant promotion in our monthly print edition, our digital edition, both of our monthly email newsletters, plus the Running.net website.

Reach 55,000 runners for an average of $55 per month or less Option 1 - Super listings in BOLD, LARGE TYPE in Running Journal and our digital edition, bold 24 hours a day in your state calendar section on Running.Net, bold in our Featured Events email newsletter, and our Racing South Newsletter links to your bold listing in your state's calendar section on our website. We promote your race in five multimedia venues every month.

Option 2 - Free basic listings in regular type. Add a live link to your race website, $20 monthly.

DEADLINES: Aug. issue is 7/10; Sept. issue is 8/7; Oct. issue is 9/11.

Option 1 Name of race:

Race Date:

Location (City/State):

Sept. 26, Newport News - Hilton 5K Run, 9am. Info: brans4d@verizon.net.

Sept. 26, Penn Laird - Trailblazer Treks, 1 Mile 11am; 5K 10am; 10 Mile & 13.1 Race/Relay 7:30am. Info: Paul De La Garza (540)289-3100, pdelagarza@rockingham.k12.va.us.

Sept. 27, Arlington - Many Hopes Breaking Ground 5K, 11am, $25 by 7/31, $45 after.

Info: Tracie Desjardins, 850 N. Randolph St #1027, Arlington, VA 22203, (540)460-3529, Tracie.desjardins@gmail.com, https:// invest.manyhopes.org/checkout/ donation?fcid=467240 Sept. 27, Great Falls - Fall Backyard Burn Trail Running Series - Race #2, 5 Mile & 10 Mile; 9am. Info: Jim (571)251-6034, info@ex2adventures.com.

Oct. 3-4, Hampton - Crawlin’ Crab Half Marathon, 5K & Kids 1K; 10/3: 5K 8am, Kids 1K 9:30am; 10/4: Half Marathon 8am; $80/ half, $35/5K, $20/1K by 6/30, $90/Half, $40/ 5K, $20/1K 7/1-31. Info: J&A Racing (757)4121056, info@crawlincrabhalf.com, www.crawlincrabhalf.com Oct. 31, Virginia Beach - Anthem Wicked 10K & Monster Mile, 8am; $50/10K, $20/1 Mile 6/1-7/31; $55/$20 8/1-30; $60/$25 9/1-30, $65/$25 10/1-29; $70/$30 Race Weekend. Info: J&A Racing (757)412-1056, info@wicked10k.com, www.wicked10k.com

37

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Running Journal • July, 2015

Aug. 8, Ona - Kanawha Trace 50K Trail Run, 7:30am; 25K & 10K, 9:30am. Info: Cory Richardson (304)416-1015, cory_richardson@hotmail.com.

Aug. 8, Saint Albans - Saint Albans Series Race #2 - Saints Albans Quarter Marathon, 8am. Info: ricky@aptiming.com.

Aug. 8, Star City - All American Family Festival 5K Run, 9am; Fun Run Obstacle Course (less than 1/2K), 11am. Info: (304)5995466.

Aug. 15, Parkersburg - Parkersburg News & Sentinel Half Marathon, 8am; 2 Mile Race, 8:10am; 8/16: Junior Races & Tiny Tot Trot. Info: Amy Wallace (304)485-1891 (x459), halfmarathon@newsandsentinel.com.

Aug. 22, Parkersburg - Steve’s Prosthesis 5K Run/Walk, 9am.

Info: ricky@aptiming.com.

Aug. 29, Eleanor - I Heart Africa 5K Walk/Run & 10K Run, 9am.

Info: jabencox@gmail.com.

Aug. 29, Lewisburg - Thin Mint Sprint 5K, 9am. Info: ricky@aptiming.com.

Sept. 5, Charleston - Charleston Distance Run, 15 Mile, 3 Person 15 Mile Relay, 5K Run & 5K & 10K Walks; 7:30am. Info: charlestondistancerun@yahoo.com.

Sept. 12, Barboursville - Victory for Victims 5K, 9am. Info: ricky@aptiming.com.

Sept. 19, Beckley - Beckley Marathon, 8am; Half Marathon Run/ Walk, 8:10am. Info: (304)252-7328, 1(877)987-3847, kip@brccc.com.

Sept. 19, Craigsville - Craigsville Fall Festival 5K Run/Walk, 9am.

Info: Lynn Sommerville (304)651-3306, sommerv@shentel.net.

Sept. 19, Ravenswood - Charity Challenge 5K, 8am; 1.8 Mile FR, 9am. Info: ricky@aptiming.com.

Sept. 26, Buffalo - Gritt’s Fun Farm Run, 5 Miles 10am. Info: dantoddruns@gmail.com.

Sept. 26, Keyser - Barnum Rail Trail Marathon & Half Marathon.

Info: events@altisendurance.com.

Sept. 26, New Cumberland - OGHS PE River Fest 5K, 8am.

Info: tenochs@k12.wv.us.

TRACK & FIELD July 2, Tallahassee, FL - Summer Track Series - Week 5, 6:45pm.

Info: Tom Perkins (850)894-2019, tomperkins51@yahoo.com.

July 9, Tallahassee, FL - Summer Track Series - Week 6, 6:45pm.

Info: Tom Perkins (850)894-2019, tomperkins51@yahoo.com.

July 10, Metairie, LA - All Comers Track Meet, 100m to 2 Miles; 7pm. Info: raceinfo@runNOTC.org.

July 16, Tallahassee, FL - Summer Track Series - Week 7, 6:45pm.

Info: Tom Perkins (850)894-2019, tomperkins51@yahoo.com.

July 23, Tallahassee, FL - Summer Track Series - Week 8, 6:45pm.

Info: Tom Perkins (850)894-2019, tomperkins51@yahoo.com.

July 31, Metairie, LA - All Comers Track Meet, 100m to 2 Miles; 7pm. Info: raceinfo@runNOTC.org.

MULTI-SPORTS (Included in the Multi-sports calendar are single swimming and cycling events).

July 4, Marianna, FL - Freedom Springs Triathlon, S-1/4 mi., B10 mi., R-3 mi.; Kids Race: S-100 yd., B-3 mi., R-1 mi.; 7am. Info: (850)557-0522, freedomspringstri1@gmail.com.

July 4, Knoxville, TN - Tour de Rocky Top, 100 mi., 62 mi., 50 mi., & 32 mi.; 7:30am. Info: Martin Coleman (865)250-6318, martin@racedayevents.net.

July 9, Asheville & Marshall, NC - 2015 Lung Buster SeriesRiverside Drive Time Trial, 20K, 6:15pm. Info: events@idaph.net.

July 11, Meridian, MS - Sunfish Triathlon, S-1/3 mi., B-17 mi., R5K; 7am. Info: Lora Kennedy (601)938-0120, lora1963@comcast.net.

July 11, Pittsboro, NC - Little Uno and Big Deuce Open Water Swim, 1 mile & 2 Mile Swim; 8am. Info: marty@osbmultisport.com.

July 11, Greenville, SC - Tri The Swamp Rabbit at Furman, S250m (pool), B-16 mi., R-5K; 7:30am. Info: Jeremey Davis (864)2714262, jdavis@setupevents.com.

July 11, Knoxville, TN - Westside Y Tri, S-200 yd., B-12K, R-4K. Info: Martin Coleman (865)250-6318, martin@racedayevents.net.

July 11, Sweetwater, TN - Sweetwater Triathlon, S-150 yds., B10 mi., R-5K; 7:30am. Info: Kevin Mahan (865)988-3906, kevin@endurancesportsmanagement.com.

July 12, Flintstone, MD - XTERRA EX2 Off-Road Triathlon/ Duathlon, Tri: S-.75 mi., Mtn Bike-14 mi., Trail Run-5 mi.; Du: Trail Run-3 mi., Mtn Bike-14 mi., Trail Run-5 mi.; 9am. Info: Jim (571)2516034, info@ex2adventures.com.

July 12, Garner, NC - Rex Wellness Sprint Triathlon, S-250 yds., B-10 mi., R-2 mi.; 7am. Info: info@fsseries.com.

July 12, Raleigh, NC - KIT Youth Triathlon, 5-7: S-50yds, B-1.75 mi., R-.3 mi.; 8-10: S-100 yds., B-4 mi., R-.8 mi.; 11-17: S-150 yds., B-6 mi., R-1.4 mi.; 8:30am. Info: info@kidsintraining.org.

July 12, Charleston, SC - Charleston Sprint Triathlon Series, S600 yd. freshwater swim, B-12 mi., R-5K; 7:15am. Info: Allison Foster (843)795-4386, afoster@ccprc.com.

July 18, Clarkesville, GA - Chopped Oak Sprint & Super Sprint Triathlon Summer Series, Adult Sprint: S-400 yds., B-16 mi., R-3.1 mi.; Adult Super Sprint: S-250 yds., B-8 mi., R-2.25 mi.; 8am; Kid Distances by Age 13-under, 10am. Info: (770)633-5511, lstarr@fivestarntp.com.

July 18, Charlotte, NC - Tri! Ballantyne, S-300 yd., B-12.7 mi., R-5K; 7am. Info: morrisonevents@ymcacharlotte.org.

July 18, Charlotte, NC - XTERRA Whitewater Triathlon, S-1K, B-23K, R-8K; 8am. Info: racedirector@usnwc.org.

July 18, Raleigh, NC - Triangle Sprint, S-750m, B-17.5 mi., R5K; 7:30am. Info: mary@setupevents.com.

July 18, Knoxville, TN - Salamander Kids Splash & Dash, 11-15

yrs.: S-200 yds., R-1.5 mi.; 7-10 yrs.: S-100 yd., R-.75 mi.; 8:30am.

Info: Martin Coleman (865)250-6318, martin@racedayevents.net.

July 19, Tallahassee, FL - USA Triathlon Splash and Dash Youth Aquathlon Series, Ages 5 through 15 (5 different races); 8:30am. Info: Mike Weyant (850)241-6591, info@tallahasseeyts.com.

July 19, Asheville, NC - Asheville Triathlon, S-400m, B-11.6 mi., R-5K; 6:45am; Kids Splash ‘N Dash, Varies by Age, 7:20am. Info: events@idaph.net.

July 19, Oak Ridge, TN - Secret Sprint City Triathlon, S-500m, B15 mi., R-6K; 7:30am. Info: Kevin Mahan (865)988-3906, kevin@endurancesportsmanagement.com.

July 25, Dalton, GA - Run for God Dalton Parks Triathlon, Adult: S-300m, B-23 mi., R-2 mi., 7am; Intermediate (9-15yrs.): S-150m, B4 mi., R-1 mi., 8:30am; Junior (6-8yrs.): S-50m, B-2 mi., R-800m, 9:30am. Info: Dean Thompson (706)264-7101, dean@runforgod.com.

July 25, Baton Rouge, LA - Rocketchix II Triathlon & Duathlon, Tri: S-350m, B-12 mi., R-2 mi.; Du: R-2 mi., B-12 mi., R-2 mi.; 7:15am.

Info: info@rocketchix.com.

July 25, Irmo, SC - Tom Hoskins Memorial Sprint Triathlon, S-350 yd. (pool), B-13 mi., R-5K; 7:30am. Info: jroof@coloniallife.com.

July 26, Charleston, SC - Charleston Sprint Triathlon Series, S600 yd. freshwater swim, B-12 mi., R-5K; 7:15am. Info: Allison Foster (843)795-4386, afoster@ccprc.com.

July 26, Morristown, TN - XTERRA Panther Creek Offroad Triathlon, S-.5 mi., B-15.0 mi., R-4.5 mi.; 8am. Info: Ryan Roma (865)356-6984, ryan@dirtybirdevents.com.

Aug. 1, Morganfield, KY - Get Fit Kentucky Sprint Triathlon, S-.5 mi. open lake, B-17.1 mi., R-3.1 mi. trail/road; 8am. Info: lervin4901@gmail.com.

Aug. 1-2, Benton, LA - Sportspectrum River Cities Triathlon/ Ironfish Kids Triathlon, 8/2: S-1/2 mi., B-18.2 mi., R-5K, 8am; 8/1: Kids Triathlon, 8am. Info: run.srm@gmail.com.

Aug. 1, Greenwood, MS - Bikes, Blues & Bayous, 2, 11, 20, 46 & 62 Miles Bike; 7am; $45/ 11, 20, 46 & 62 Miles, $20/2 Miles; after 7/17 $50, $25/2 Miles. Info: Beth Stevens, POB 848, Greenwod, MS 38935; (662)453-4152, info@greenwoodms.com, www.bikebluesbayous.com Aug. 1, Goldsboro, NC - Goldsboro YMCA Sprint Triathlon, S-1/ 2 mi., B-20 mi., R-3 mi.; 7:30am. Info: James Orr (252)902-9712, james@runtheeast.com.

Aug. 1, Alcoa, TN - Springbrook Sprint Triathlon, S-200 yds., B-9 mi., R-3 mi.; 8am. Info: Martin Coleman (865)250-6318, martin@racedayevents.net.

Aug. 1, Manassas, VA - Kids Tri Too, Ages 6-14; 7:30am. Info: (703)637-0370, info@triitnow.com.

Aug. 2, Fletcher, NC - LPC Retro Throwback Triathlon, S-200 yd., B-17.5 mi., R-5K; 8am; LPC Kids Splash ‘N Dash, Varies by Age, 8am.

Info: events@idaph.net.

Aug. 2, Loudon, TN - Wild Rose Women’s Sprint Triathlon, S-25m, B-5 mi., R-4K; 7:30am. Info: Kevin Mahan (865)988-3906, kevin@endurancesportsmanagement.com.

Aug. 8, Mobile, AL - Little Flower Petal & Pace Duathlon, B-5 mi., R-5K, B-5 mi.; 7am. Info: Margaret Olive (251)401-8039, mlolive@bellsouth.net.

Aug. 8, Scott, LA - Tour De Scott Triathlon, S-300m, B-13 mi., R5K; 7:30am. Info: Dustin Lamartina (337)288-8151, cap22usafitness@yaho.com.

Aug. 8-9, Canton, NC - Lake Logan Multi-Sport Festival, Half (8/ 8): S-1.2 mi., B-56 mi., R-13.1 mi., 7am; Intl (8/9): S-1500m, B-24 mi, R-10K, 7am; Sprint (8/9): S-500m, B-12 mi., R-5K, 8am. Info: Greg Duff (828)400-5868, greg@gloryhoundevents.com.

Aug. 8, Charlotte, NC - Amphibious Duathlon, R-5K, Paddle-2K, R-5K; 8am. Info: (704)391-3900, racedirector@usnwc.org.

Aug. 9, Charleston, SC - Charleston Sprint Triathlon Series, S-600 yd. freshwater swim, B-12 mi., R-5K; 7:15am. Info: Allison Foster (843)795-4386, afoster@ccprc.com.

Aug. 11, Waxhaw, NC - Jimmie Johnson Foundation Cane Creek Sprint Triathlon, S-500 yd., B-13 mi., R-5K; 6pm. Info: Amanda Prothero (704)586-1586, amanda@jjracinginc.com, http:// jimmiejohnsontri.racesonline.com.

Aug. 13, Asheville, NC - 2015 Lung Buster Series-Elk Mountain Time Trial, 5 Mile Hill Climb, 6:15pm. Info: events@idaph.net.

Aug. 15, London, KY - Laurel Lake Triathlon/Duathlon, Half: S-1.2 mi., B-56 mi., R-13.1 mi.; Aqua Bike; Relay; 7am. Olympic: S-.93 mi., B-24.8 mi., R-6.2 mi., 8am. Duathlon, 7:30am. Info: laurellaketri@yahoo.com.

Aug. 15, Lafayette, LA - Mighty Lion Splash & Dash, S-200m, R2 mi.; 8am. Info: lemairete@hotmail.com.

Aug. 15, Columbus, MS - Possum Town Triathlon, S-600 yd., B17 mi., R-3.3 mi.; 7am. Info: Brad Atkins (662)574-5539, bradandmelissa@cableone.net.

Aug. 16, Columbia, MD - Iron Girl Triathlon, S-.62 mi., B-16 mi., R3.4 mi.; 6:45am. Info: registration@ulmanfund.org.

Aug. 16, Cary, NC - Plunge Pedal & Plod Triathlon, 4 events: S50 yd., B-4K, R-1.6K; S-200 yd., B-8K, R-2.4K; S-400m, B-12K, R3K; S-800m, B-4K, R-1.6K; 8am. Info: fitandablecoach@gmail.com.

Aug. 16, Winston-Salem, NC - Ramblin’ Rose Women’s Triathlon Tour, S-225 yd. (pool), B-8 mi., R-2 mi. Info: (877)293-6387, info@ramblinroseevents.com.

Aug. 16, Pikeville, TN - Tri Fall Creek Falls Triathlon, S-1.5K, B40K, R-10K; 7:30am. Info: Kevin Mahan (865)988-3906, kevin@endurancesportsmanagement.com.

Aug. 22, Wilson, NC - Wilson Family YMCA Youth Triathlon, Swim/Bike/Run; Different Distances based on age; 8am. Info: James Orr (252)902-9712, james@runtheeast.com.

Aug. 22, Kingston, TN - Storm the Fort Triathlon, Half: S-1.2 mi., B-56 mi., R-13.1 mi.; Sprint: S-600 yd., B-20K, R-4 mi.; 7:30am. Info: Martin Coleman (865)250-6318, martin@racedayevents.net.

Aug. 23, Greensboro, NC - Greensboro Youth Tri 7.03 Series (Race #2), Age 5 to 15; 8am. Info: Matthew Clancy (336)543-8771, coachmatt@e3ehp.com.

Aug. 23, Greenville, SC - Greenville Triathlon, S-400m, B-15 mi., R-5K; 7am. Info: Jeremey Davis (864)271-4262, jdavis@setupevents.com.

Aug. 29, Wiggins, MS - Cultivation Nation Sprint Triathlon, S600 yds., B-17 mi., R-3.1 mi.; 8am. Info: Amanda Hudson (254)768-1428, lisamccombs80@hotmail.com.

Aug. 29, Loudon, TN - Redskin Romp Sprint Triathlon S150yd., B-10 mi., R-4K; 7:30am. Info: Kevin Mahan (865)9883906, kevin@endurancesportsmanagement.com.

Sept. 5, Aiken, SC - Langley Pond International Triathlon, S1500m, B-24 mi., R-10K; 7am. Info: Jeremey Davis (864)2714262, jdavis@setupevents.com.

Sept. 12, Pass Christian, MS - Yak-A-Du, R-2 mi., Kayak-2 mi., R-2 mi.; 8am.

Info: (228)380-7037, leonardvergunst@cableone.net.

Sept. 13, Lafayette, LA - CajunMan Triathlon, S-1/2 mi., B-20 mi., R-3.1 mi.; 7:30am. Info: sbrdude@aol.com.

Sept. 13, Asheville, NC - Asheville Duathlon, R-5K Road, Bike Trail, Run Trail, 8am; Asheville Du 4 Kids Duathlon, Varies by age; 8am. Info: events@idaph.net.

Sept. 13, Asheville, NC - Asheville Gravel Grinder at Biltmore, 40 mile or 60 mile bike ride, 8am. Info: events@idaph.net.

Sept. 13, Davidson, NC - Jimmie Johnson Foundation Lake Davidson Sprint Triathlon, S-500 yd., B-13 mi., R-5K; 8am. Info: Amanda Prothero (704)586-1586, amanda@jjracinginc.com, http://lakedavidsonsprint.racesonline.com.

Sept. 13, Greensboro, NC - Greensboro Youth Tri 7.03 Series (Race #3), Age 5 to 15; 4pm. Info: Matthew Clancy (336)5438771, coachmatt@e3ehp.com.

Sept. 20, Huntersville, NC - Ramblin’ Rose Women’s Triathlon Tour, S-250 yd. (pool), B-9 mi., R-2 mi. Info: (877)293-6387, info@ramblinroseevents.com.

Sept. 20, Knoxville, TN - Anchor Splash Sprint Triathlon, S300 yds., B-6 mi., R-3 mi.; 8am. Info: Martin Coleman (865)2506318, martin@racedayevents.net.

Sept. 26, Snow Hill, MD - Osprey Sprint Triathlon, S-1/2 mi., B-15 mi., R-3.1 mi.; 9am. Info: Sandi Smith (410)213-2297 (x106), sandis@mdcoastalbays.org.

MARATHON July 5, New Orleans, LA - Hotter than Hell Marathon, 12:13am.

Info: Francis Braud (504)228-3345, fjbraud@bellsouth.net.

July 11, Boone, NC - Grandfather Mountain Marathon, 6:30am.

Info: weaverjt@appstate.edu.

July 18, Livingston, TN - Loonies Midnight Marathon, 12:00am.

Info: Lynn Burnett (931)397-5680, liv2run@live.com.

Aug. 2, Cookeville, TN - Blister in the Sun Marathon, 8am.

Info: Josh Hite (931)265-3969, jhite@tntech.edu.

Aug. 15, Briar Bottom Camp Ground/Black Mountain, NC DNF Ultra, 100 Mile, 50 Mile & Marathon. Info: withoutlimitsgreenville@gmail.com.

Sept. 6, Tupelo, MS - Tupelo Marathon & 13.1 Miler, 5am.

Info: tupelomarathon@yahoo.com.

Sept. 12, Charlottesville, VA - Rivanna Greenbelt Marathon, 6am.

Info: Leah Connor (202)320-5207, rivannagreenbeltmarathon@gmail.com.

Sept. 12, Millboro, VA - Odyssey Trail Running Rampage, 6 miler, 13 miler, 26 miler & 40 miler; 7am. Info: Ronny Angell (540)444-4422, HQ@oarevents.com.

Sept. 12, Washington, DC - Abebe Bikila Day International Peace Marathon & Half Marathon, 8am. Info: Jay Jacob Wind (703)927-4833, racedirector@att.net.

Sept. 13, Suffolk County, NY - Suffolk County Long Island Marathon & Half Marathon to support our veterans. 8am.

Last chance to qualify for 2016 Boston Marathon. Run through downtowns of Suffolk County, finish by the shore of Great South Bay. Info and registration: www.SuffolkMarathon.com Sept. 19, Beckley, WV - Beckley Marathon, 8am; Half Marathon Run/Walk, 8:10am. Info: (304)252-7328, 1(877)987-3847, kip@brccc.com.

Oct. 3, Booneville, AR - Arkansas Marathon, Half Marathon, 10K Run & 5K Run/Walk. Info: Stacey McCullough (479)6752666, info@booneville.com.

Oct. 3, Winchester, TN - Southern Tennessee Power Classic Marathon & Half Marathon, 7am. Info: fbsamples@msn.com.

Oct. 4, Louisville, KY - Louisville’s Dream Factory Marathon & Half Marathon, 8am. Info: Tommie Kendall (502)216-0378, tommie.kendall@dreamfactoryinc.org.

Oct. 4, Nashville, TN - Greenway Marathon, 7:30am. Info: Tomas de Paulis (615)390-6977, Lntdp@earthlink.net.

Oct. 10, Key West, FL - Southernmost Marathon, 6:30am; Half & 10K, 6:45am. Info: Liz Love (479)200-4689, liz@somomarathon.com.

Oct. 10, Shepherdstown, WV - Freedom Run Marathon, 7am; Half, 8:05am; 5K, 8:30am; 10K, 8:40am. Info: mark@freedomsrun.org.

Oct. 11, Chatsworth, GA - Mystery Mountain Marathon & 12 Miler, 8am. Info: mysterymtnmarathon@getguts.com.

Oct. 17, Baltimore MD - Baltimore Running Festival, Marathon, Half Marathon, 5K, Relay & Kids FR; 8am. Info: Customer Service (410)605-9381, customerservice@corrigansports.com.

Oct. 17, Greensboro, NC - Greensboro Marathon, 8am; Half Marathon, 8:30am; 5K, 8:50am. Info: Rich Swor (313)304-0903, info@triviumracing.com.

Oct. 17, Hollister, NC - Medoc Trail Races, Marathon & 10 Miler. Info: Rocky Mount Endurance Club (252)443-4566, runrmec@yahoo.com.

Oct. 18, Apalachicola, FL - “Running for the Bay!” Marathon,

Half Marathon, Ultra 50K, 10K & 5K; 7:15am. Info: friends@runningforthebay.com.

Oct. 18, Chattanooga, TN - 7 Bridges Marathon & 4 Bridges Half Marathon, 7am; 5K, 7:30am; Family FR, 10am. Info: Ken Radley (423)400-6897, director@sceniccitymultisport.com.

Oct. 24, Conway, AR - Soaring Wings of Conway Marathon, Half Marathon & Relay, 7am. Info: (501)849-2253, info@swmarathon.com.

Oct. 24, Prestonsburg, KY - The EKY Marathon, Half Marathon & 10K, 8am; Kids FR, 9:30am. Info: votebrentgraden@hotmail.com.

Oct. 24, Greensboro, NC - Triple Lakes Trail Race, 40 Mile, Marathon & Half Marathon; 8am. Info: (336)793-4311, mike@junction311.com.

Oct. 24, Morganton, NC - Peak to Creek Marathon (formerly Ridge to Bridge), 8am. Info: David & Rhonda Lee (828)432-6664, david@finishlinepros.com.

Oct. 31, Harrodsburg, KY - (un)Pleasant Hill Marathon Trail Run, 7am.

Info: Amy Bugg (859)734-1545, abugg@shakervillageky.org.

Oct. 31, Greenville, SC - Spinx Runfest Carolina Marathon, 7:45am; Half Marathon, 7:50am; 10K, 8:15am; 5K Run/Walk, 8:30am; Kids Run, 8:35am. Info: Ed Hughes (864)202-2470, greenvillehughes@charter.net.

Nov. 1, Bowling Green, KY - BG26.2 and Half Marathon, 7am.

Info: lilly@traxrunning.com.

Nov. 1, Raleigh, NC - Raleigh City of Oaks Marathon, Rex Healthcare Half Marathon, Relay & 10K, 7am; YMCA Kid’s Marathon Mile, 7:20aqm. Info: committee@cityofoaksmarathon.com.

Nov. 1, Huntington, WV - Marshall University-St. Mary’s Marathon & Half Marathon, 7am; 5K, 7:15am. Info: director@healthytristate.org.

Nov. 7, Wynne, AR - Midsouth Championship Marathon & Half Marathon, 8am. Info: Ethan T. Cook (870)238-4610, ecook5381@aol.com.

Nov. 7, Columbus, GA - Soldier Marathon, Half Marathon, Marathon Relay, 7:30am; 5K, 7:40am. Info: info@soldiermarathon.com.

Nov. 7-8, Savannah, GA - Rock n’ Roll Marathon, Half Marathon & Relay, 7am (11/ 7); 5K & 1 Mile, 1pm (11/8); Kids Rock, 3:15pm (11/8); Save $10 Using Online Code JOURNAL1 (Valid for Half & Full only by 8/1).

Info: Competitor Group (858)450-6510, (800)311-1255, www.RunRocknRoll.com. See Ad page 23.

Nov. 7, Danville, VA - Anglers Ridge 26.2/50K, 7:30am. Info: Adam Jones (434)799-5957, brick410a@verizon.net.

Nov. 7-8, Kitty Hawk, NC - Outerbanks Marathon, 7:20am, Southern Fried Half Marathon, 7am, 6 Mile, 9am on 11/8; 8K, 7:30am, 5K, 9:30am, Diaper Dash, 11:45am on 11/7. Info: (252)2556273, info@obxse.org.

Nov. 8, Pensacola, FL - Pensacola Marathon, Half Marathon & Marathon Relay; 6:30am. Info: Jason Libbert (850)434-2800, jlibbert@pensacolasports.com.

Nov. 14, Fort Oglethorpe, GA - Chickamauga Battlefield Marathon, Half Marathon, Jr. Marathon & 5K; 7:30am. Info: Jenni Berz (423)842-6265, jberz@chattanoogatrackclub.org.

Nov. 14, Charlotte, NC - Novant Health Thunder Road Marathon & Half Marathon, 7:30am (wheelchair 7:40am); 5K Run/Walk, 7:45am (Wheelchair 8:10am).

Info: marathoninfo@runforyourlife.com.

Nov. 14, Richmond, VA - Anthem Richmond Marathon, Half Marathon & 8K; 8K 7am, Half Marathon 7:30am, Marathon 7:50am. Info: Race Director, 100 Avenue of Champions, Richmond, VA 23230, (804)2859495, marathon@sportsbackers.org, www.richmondmarathon.org Nov. 15, Lithia, FL - X-Country Marathon & 30K, 7:30am; Half Marathon, 8am; 5K, 8:30am. Info: Jim Hartnett (813)232-5200, jim@tamparaces.com.

Nov. 15, West Monroe, LA - Dirty South Marathon, Relay & Half Marathon, 8am. Info: Tara Knight (318)366-4188, contact@dirtysouthrunning.com.

Nov. 21, Cotter, AR - White River Marathon for Kenya, Half Marathon & 5K Run/Walk; 7am. Info: Paul Gigliotti (870)404-8363, rd@whiterivermarathon.com.

Nov. 21, Meridian, MS - Magnolia Marathon & Half Marathon, 7am. Info: Bonnie Early (601)917-6602, Tim Irvine (601)938-9873.

Nov. 22, Nashville, TN - Harpeth Hills Flying Monkey Marathon, 8am.

Info: Trent Rosenbloom (615)356-7277, info@harpethhillsmarathon.com.

Nov. 28, Stennis Space Center, MS - Mississippi Coast Marathon, Half Marathon & 5K; 8am. Info: (228)380-7037, leonardvergunst@cableone.net.

Nov. 29, Cocoa, FL - Space Coast Marathon & Half Marathon, 6am/Half, 6:30am/Full. Info: Denise Piercy (321)751-8889, info@spacecoastmarathon.org.

Dec. 5, Baton Rouge, LA - Baton Rouge Beach Marathon & Half Marathon, 7am. Info: Craig S. Watson (225)292-3800, cwatson@brbeachmarathon.com.

Dec. 5, Memphis, TN - St. Jude Memphis Marathon Weekend, Marathon & Half Marathon 8am; 5K 7:15am; 1 Mile 1:30pm. Info: St. Jude (800)565-5112, marathon@stjude.org, www.stjudemarathon.org.

Dec. 6, Palm Beach, FL - EAU Palm Beach Marathon & Run Fest, Marathon, Half Marathon & Marathon Relay, 6:30am; 5K, 6:45am. Info: info@palmbeachesmarathon.com.

Deadline for our August issue is July 10.

www.running.net Dec. 12, Huntsville, AL - Nike Rocket City Marathon, 8am; Registration Opens May 25th; $60 P/M thru June, $75 P/M thru Sept., $90 P/M thru Oct., after $100 (online thru 12/1). Info: Suzanne Taylor (256)6507063, suzanne@fleetfeethuntsville.com, www.runrocketcity.com. See Ad page 30.

Jan. 3, Jacksonville, FL - Jacksonville Bank Marathon, Half Marathon & 5K, 7am; Bolles School. Info: 1st Place Sports (904)731-1900, events@1stplacesports.com.

Jan. 9, Jackson, MS - Mississippi Blues Marathon, Half Marathon, Quarter (10.5K) & Marathon Relay, 7am; Kids 1 Mile FR, 9am; Current Race Fees: $70/Marathon, $60/Half, $35/Quarter, $170/Relay, $10/Kids’ Marathon.

Info: info@msbluesmarathon.com, www.msbluesmarathon.com. See Ad page 25.

March 5, Myrtle Beach, SC MyrtleBeach.com Myrtle Beach Marathon, Dasani Half Marathon & WPDE Marathon Team Relay, 6:30am; Neon Night 5K, 7pm & Ripley’s Family FR, 5:30pm on Friday, 3/4.

Info: (843)293RACE (7223), mbmarathon@yahoo.com, www.mbmarathon.com March 19-20, Virginia Beach, VA Yuengling Shamrock Marathon, 8:30am & Half Marathon, 7am on 3/20; 8K & 1 Mile on 3/19; $100/Marathon, $80/Half, $30/8K, $20/ 1 Mile by 6/30; $105/$85/$35/$20 7/1-8/31.

Info: J&A Racing (757)412-1056, info@shamrockmarathon.com, www.shamrockmarathon.com

ULTRAS July 25, Perryville, AR - Full mOOn 50K, 7pm; 25K, 8pm. Info: Blind/Visually Impaired Division (501)837-3104, su_phi@yahoo.com.

Aug. 1, King George, VA - Dahlgren Heritage Rail Trail 50K, 6:30am. Info: Vic Culp (540)310-4803, vic@farc.org.

Aug. 2, Lithia Springs, GA - Hot to Trot 8 Hour Run, 8am-4pm.

Info: chefrcobb@yahoo.com.

Aug. 7-8, Shelbyville, KY - 24-Hour Run For Dreams, 24 Hour & 12 Hour; 8pm. Info: Tommie Kendall (502)216-0378, tommie.kendall@dreamfactoryinc.org.

Aug. 8, Canton, GA - Six Hour Race to Sunset at Blankets Creek, 3pm-9pm. Info: lisa@mountaingoatadventures.com.

Aug. 8, Ona, WV - Kanawha Trace 50K Trail Run, 7:30am; 25K & 10K, 9:30am. Info: Cory Richardson (304)416-1015, cory_richardson@hotmail.com.

Aug. 15, Briar Bottom Camp Ground/Black Mountain, NC DNF Ultra, 100 Mile, 50 Mile & Marathon. Info: withoutlimitsgreenville@gmail.com.

Sept. 5, Damascus, VA - Iron Mountain Trail Run, 50, 30 & 16 Miles; 7am. Info: kkirkt@yahoo.com.

Sept. 11-12, Asheville, NC - Blue Ridge Relay 200 Miles, 6:30am. Info: Ken Sevensky (336)877-8888, info@blueridgerelay.com.

Sept. 12, Millboro, VA - Odyssey Trail Running Rampage, 6 miler, 13 miler, 26 miler & 40 miler; 7am. Info: Ronny Angell (540)444-4422, HQ@oarevents.com.

Sept. 13, Bartlett, TN - Stanky Creek 50K, 7am; 25K, 7:30am.

Info: events@altisendurance.com.

Sept. 19, Triangle, VA - 12-Hour Adventure Trail Run, 6:15am.

Info: alexp@athletic-equation.com.

Sept. 25-27, Birmingham, AL - Birmingham Stage Race Trail Race, 3 Days/3 Stages; 53 Miles; 9am/Day 1. Info: David Tosch (205)529-5142, david@davidtosch.com.

Running Journal • July, 2015 Oct. 3, Greenville, SC - Swamp Rabbit Urban Ultra 50K, 7:30am.

Info: Steve Baker (864)325-8303, stevebaker864@gmail.com.

Oct. 9, Eureka Springts, AR - Outback in the Ozarks 200M/65M Relay, 7am. Info: (479)387-0987, outbackrunner@gmail.com.

Oct. 10, Pinnacle, NC - Pilot Mountain to Hanging Rock Ultras, 50K & 50 Mile; 6am. Info: Richard Swor (313)304-0903, rich@triviumracing.com.

Oct. 17, Charlotte, NC - WC-50 Ultra Trail Marathon, 50K & 50 Mile; 5am. Info: (704)391-3900, racedirector@usnwc.org.

Oct. 17, Fries, VA - New River Trail Races, 50K 8am; 25K 9am.

Info: Alison Bryant (336)244-0432, mtn.goatracing@yahoo.com.

Oct. 18, Apalachicola, FL - “Running for the Bay!” Marathon, Half Marathon, Ultra 50K, 10K & 5K; 7:15am. Info: friends@runningforthebay.com.

Oct. 23-24, Raleigh to Atlantic Beach, NC - Tuna Run 200 Relay Adventure; Full & Ultra Teams; 6am. Info: info@tunarun200.com.

Oct. 24, Greensboro, NC - Triple Lakes Trail Race, 40 Mile, Marathon & Half Marathon; 8am. Info: (336)793-4311, mike@junction311.com.

Oct. 25, Inverness, FL - Mutual Mine 50K, 8am. Info: Terri Hayes (352)341-0765, ultraterri@bellsouth.net.

Oct. 25, Palm Coast, FL - Jack’s 50K, 25K & 10K Trail Run; 8am.

Info: Contact Lisenby (386)986-8572, dawn@runnaturalcoach.com.

Nov. 7, Nashville, TN - Nashville Ultra Marathon, 50K, 60K, 70K & 50 Mile; 7am. Info: Dennis Freeman (615)445-5077, dennis@nashvilleultra.com.

Nov. 7, Danville, VA - Anglers Ridge 26.2/50K, 7:30am. Info: Adam Jones (434)799-5957, brick410a@verizon.net.

Nov. 14, Blue Ridge Recreational Area, GA - Tortoise and the Hare 50K Ultra, 6am. Info: Toni McAlister (678)400-9050, toni@tortoiseandthehareracing.com.

Nov. 21, Birmingham, AL - Tranquility Lake 50K Trail Race & 25K Trail Race, 7am. Info: David Tosch (205)529-5142, david@davidtosch.com.

Nov. 21, Boonsboro, MD - JFK 50 Mile, 7am. Info: Tim Mason (301)331-6028, runtim@yahoo.com.

Nov. 28, Derby, NC - Derby 50K Ultra Run, 8am. Info: runrbike@carolina.rr.com.

Dec. 12, Mt. Dora, FL - Masters of All Terrain 50K & 50 Mile Ultra, 6am. Info: nic@mastersofallterrain.com.

Dec. 12, Wakulla Springs, FL - Tallahassee Ultra Distance Classic, 50K & 50 Mile; 7am; $60/50K, $80/50 Mile by 12/9. Info: Jay Silvanima & Nancy Stedman, 527 E. Call St., Tallahassee, FL 32301; Jay (850)264-0739, Nancy (850)545-7074, tallahasseeultra@ gmail.com, www.tallahasseeultra.com Dec. 19, Chattanooga, TN - Lookout Mountain 50 Miler, 7:30am; 10K, 8am. Info: randy@wildtrails.org.

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Publications ROAD RACE MANAGEMENT DIRECTORY: Over 500 pages of contacts for elite athletes, prize money races, race expos, suppliers, publications, retailers, event management companies and more - anyone who participates in or services the

RUNNING CAMPS June 18-21, July 6-10, July 16-19, Aug. 2-7, Sept. 3-6, Blowing Rock, NC - Zap Fitness Adult Running Vacations. Info: ZAP Fitness, POB 192, Blowing Rock, NC 28605; (828)295-6198, zapfitness@gmail.com, www.zapfitness.com. See Ad page 13.

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Sept. 26, Lakeland, FL - 12 Hour Tick Tock Ultra & Team Relay, 7am to 7pm; Lake Hollingsworth Park. Info: Mary Marcia Brown (302)650-8101, gallantgait@ gmail.com, www.ticktockultra.vpweb.com.

See Ad page 15.

Please allow 6-8 weeks for delivery. Foreign residents add $12 per year in U.S. funds.

Sept. 26, Morganton, NC - Table Rock Ultras, 50 Miler & 50K; 6am.

Info: Mark Rostan (828)261-6275, markrostan@valdese.com.

Oct. 2-3, Cumberland, MD to Washington, DC - Ragnar Relay Washington, DC, 200 Miles; 7am. Info: Ragnar Events (801)-4995024, info@ragnarrelay.com.

Oct. 2-4, Swoop, VA - Grindstone 100, 101.85 miles; 6pm.

Info: info@eco-xsports.com.

Oct. 3-4, Perryville, AR - Arkansas Traveller 100 Mile, 6am.

Info: (501)803-9411, AT100@runarkansas.com.

Oct. 3, Chattanooga, TN - Rock/Creek StumpJump 50K Trail Race, 8am; 11 Mile, 7:50am. Info: events@rockcreek.com.

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