Volume 5, Issue 4 • april 2014 •
P A G E
Corp 5K draws increased numbers
Journey to Healthy Living Evolved into a Passion
P A G E
The Aging Runner
2 Running Zone The Starting Line Don & Denise’s Den
Kid-friendly Events Encourage Fun & Commitment
In This Issue: Inaugural Excalibur 10-Miler Celebrated Medieval Fun with Over 1,000 Participants.....3 Corp 5K Draws Increased Numbers of Businesses & Participants.......................5 TJourney to Healthy Living Evolved into a Passion .......6 New Balance Special.........6 Staff Spotlight: Tracy Dutra.......................7 Upcoming Events...............7 Gecko Club Social Event.....7 Running Zone April Special....7 Ladies' Night.....................7 The Aging Runner..............8 Long Dogger's Kids Marathon & Half Marathon................8 Upcoming for April............9 The Next Steps.................9
During spring break, like many parents, we often see kids with endless amounts of energy and the ability to stay in constant motion! Many parents wish they could magically bottle that energy and have just a small portion for themselves! As a kid, running was something most of us "had to do" for phys ed, or for conditioning another sport. In 2014 we are seeing more schools with Jogging Clubs and Morning Mile programs than when we were in school. Children make up a large percentage of most of the Running Zone Foundation races and we enjoy seeing children as young as two running in the Fun Runs after the race. Do you have one of these kids? Do you wish you did? We enjoy seeing children at the races, and do our best to provide events that are family friendly, with distances that all ages and skills can participate in. However, not all kids like running, and we encourage you to listen to your child and offer options for them to run, but not be forceful. If you are a runner, start with your kids joining you in a stroller or on their bike so they can understand what a training run consists of. Most kids will ask to run with you but are not prepared for the distance and time! Talk to your children about what it takes to be a runner, from the time commitment, to stretching, to hydration and sleep. What your child wears on their feet is just as important as what you wear, and we suggest you invest in a good quality running shoe that will be lightweight, supportive and comfortable- because just like you, if feet hurt
Kids and parents start last year's Long Dogger's Kids' Marathon (2.62 miles) with excitement and smiles.
running is not going to be enjoyable.
If you are unsure if your child is ready to run, or you are looking for a first time event for them to participate in, may we suggest the Longdogger's Kids Marathon (2.62 miles) and Half Marathon (1.31 miles) on Saturday, April 12th! This Running Zone Foundation event is entering its second year and is great for the whole family! This race is for kids 12 and under and runs the streets of Melbourne Beach, has medals for all the finishers and hot dogs from Longdoggers. Unique to this race, parents can run along with their kids for free, provided you can keep their speedy pace!
All You Need is Love: Laura & JC Sanchez.......................9 Why I Run: Ron Abel........10 Ask Pete..........................11 Thursday Night Fun Runs...11 New Products at Running Zone..............................12 Running Zone Foundation Race Series Registration....13 2013-14 Running Zone Foundation Race Series Calendar........................15
West Melbourne School for Science Jog Squad
Gecko Club Registration Form...............................16 3696 N. Wickham Road, Melbourne, Florida 32935 321-751-8890 • www.runningzone.com
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Inaugural Excalibur 10-Miler Celebrated Medieval Fun with Over 1,000 Participants By Mark DeCotis On the 1,038 participants who took times in the inaugural Excalibur 10-Miler only two were able to claim royalty and the cherished winners’ swords: Overall champion Steve Hedgespeth and overall women’s champion Meredith Van Veen. Hedgespeth, 35, of West Melbourne, bested the field in 58 minutes and 34 seconds while Van Veen, 29, of Vero Beach paced the women’s field in 1:07:14 which also was good enough for 11th overall. Shane Streufert, 42, of Viera, was second overall in 59:15 while Ed Donner, 37, of West Melbourne, was third overall in 59:59. Karen Meraw, 28, of Shelby Township, MI was 13th overall and second to Van Veen in 1:07:45 while Tracy Dutra, 41, of Melbourne, was 22nd overall and third among women in 1:11:59. Streufert captured the Male Masters honors while Susie Meltzer, 49, of Melbourne was the Female Masters champion in 1:12:47. Excalibur, which began and ended in medieval pomp and circumstance at Viera High, also served as the Road Runners Club of America state championship race at the 10-mile distance. Capturing laurels were Hedgespeth, Van Veen, Streufert, Art Anderson, 54, of Melbourne as Male Grandmasters champion in 1:07:45; Abe Oros, 61, of Palm Bay as Male Senior Grandmasters Champion in 1:16:17; Dutra as Female Masters Champi-
Excalibur 10-Miler race winners Steve Hedgespeth, overall, and Meredith Van Veen, first woman, enjoy the fruits of the victories.
on; Lori Kruger, 51, of Indialantic, as Female Grandmasters Champion in 1:22:52; and Sue Herscher, 64, of Celebration, FL as Female Senior Grandmasters Champion in 1:28:38. The day resonated with Van Veen. “Please pass my thanks along to the Running Zone team for another awesome event,” said Van Veen, who with husband Jim runs the family’s running store, Runner’s Depot of Vero Beach. “As it always is with Running Zone events, it was fabulously organized, fun, creative and professionally managed. The course was great, I loved that it was flat and a
A portion of the Excalibur 10-Miler field gets under way with smiles and waves.
10-miler is a great distance for me. As crazy as it sounds, a 10-miler to me is much less of a challenge than a two-mile or shorter distance event. The longer the better for me.” That being said the race was not without its challenges for Van Veen who was running her first 10-miler. “The second-place woman was ahead of me for the first three miles or so,” Van Veen said. “I was very aware she was close by for the full 10 miles and that definitely helped me to keep my focus.”
Michael Lewis of Cambridge, MA is all smiles at the Excalibur 10-Miler.
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Inaugural Excalibur 10-Miler
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The race also challenged Hedgespeth who won the Space Coast Half-Marathon in Cocoa in December. “I’ve pushed myself pretty hard over the last few months,” said Hedgespeth who ran his first 10-mile race since college. “It was challenging to keep pushing myself on tired legs. “I started pushing the pace a little at mile three and accelerated from there, running pretty substantial negative splits. Ed and Shane ran with me for the first four to five miles. “I’ve been keeping my long run distances up around 14-16 miles. My speed workouts are more targeted towards the 5K/10K distance. It feels great to have my times improving again. This is probably my best running season in more than 10 years.”
Becky Maitlen (3) of Rockledge, Ann Ehler (797) of Viera and Pat Kiesselbach (148) of Melbourne stand under the protection of a sword-wielding knight after the Excalibur 10-Miler.
Erin Schuck, co-race director Denise Piercy, Corie Odden and Laura Spedick are dressed in medieval finery for the Excalibur 10-Miler.
Lori Kruger (1440) of Indialantic and others watch as Janet Erlacher of Melbourne gives a mighty tug trying to free the sword from the stone with a helping hand from Sondi Ryersee of Pelee Island, ON.
The sun shines on runners at start of Excalibur 10-Miler.
Runners greet the rising sun with smiles on the Excalibur 10-Miler course.
Viera’s Felicity Cunningham is escorted by Medieval Times Knights as her reward for finishing the Excalibur 10-Miler.
More runners head out onto the Excaibur 10-Miler course.
Jodie Hobt and Dennis Hobt of Vero Beach pose with Medieval Times Knights after the Excalibur 10-Miler.
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Corp 5K Draws Increased Numbers of Businesses & Participants By Mark DeCotis
The fourth edition of the FLORIDA TODAY Corporate 5K was a hit with 953 runners and walkers taking times over the course at FIT Aviation at Melbourne International Airport. And while Melbourne’s Brad Daszynski, Palm Bay’s Kim Hunger, Viera’s Mike Acosta and Melbourne’s Elizabeth Donaldson were the individual winners executives and employees from companies large and small benefitted as well from the camaraderie of the event to the fitness they earned in both preparing for and competing in the race itself. Companies and corporations honored in 26 different categories joined overall winner Daszynski, women’s overall winner Hunger, male CEO winner Acosta and female CEO winner Donaldson on the top step of the podium. Daszynski, 32, topped the field in 18 minutes and 35 seconds while Hunger, 33, crossed in 19:03. Acosta, 36, representing Viera Pizza, finished in 21:17. Donaldson, 62, representing Coastal Rose Runners, crossed in 32:35. Overall, 65 companies participated, up from 47 in 2013. Registered participants numbered 1,100 up from 800 in 2013. Runners and walkers also got to enjoy the fruits of their labors with a St. Patrick’s Day-themed post-race party.
It’s runners and walkers as far as the eye can see for the fourth annual Corporate 5K at FIT Aviation at Melbourne International Airport.
Mike Acosta of Viera Pizza, the Male CEO Unbeaten Champion for 4 years in a row, gives it his all as he crosses the finish line in the Corporate 5K.
Robert Allenye of Palm Bay finishes the Corporate 5K.
Overall champion Brad DaszynsEric Wener of Cocoa Beach ki of Melbourne strikes a winning celebrates his finish in the Corpose as he crosses the finish line porate 5K. in the Corporate 5K.
Overall female champion Kim Hunger flashes a winning smile as she accepts her award from Running Zone’s Laura Spedick, who is garbed in her St. Patrick’s Day finery.
Runners leg it out over the 5K course at Melbourne International Airport and FIT Aviation for the Corporate 5K.
Elizabeth Donaldson of Coastal Rose Runners, the female CEO winner, crosses the finish line in the Corporate 5K.
Overall female winner Kim Hunger crosses the finish line to claim her Corporate 5K victory.
Kurt Holst (left) of Melbourne and Stuart McSorley of Vero Beach finish the Corporate 5K in a dead heat in 21:28.7.
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Journey to Healthy Living Evolved into a Passion By Mark DeCotis
Lisa Marie Tillman has a story to tell. Running has changed my life. Tillman, 30, who calls Cleveland, OH It's what makes me the best me. home, is a runner of recent vintage who found that the activity gave her a new lease on life. – Lisa Marie Tillman Now a Senior Airman at Patrick Air Force Base, Tillman looked in the mirror one day and to me. Then, on Dec. 30, 2005 I hit rock botwas shocked at what she saw. She resolved then tom. I had lost my best friend to a drug addiction I never knew he had. I was torn. and there to do something about it. “Coping with the loss of my best Now, 80 pounds lighter, running 24 to friend pushed me further into a black hole 46 miles a week and training for her first marathon, Tillman took time to document her of destruction. The drinking got heavier and heavier, and my unhealthy decisions contintransformation. ued. My family kept telling me that I looked Here is her journey in her own words. bad, and run down. One day, I took what they “This is my story of how I fell in love said to heard and looked in the mirror. with running. “Wow, I was shocked by what I saw, “I didn't always have a love for running they were right, My face looked puffy, I and living a healthy lifestyle. In fact, I was the looked run down, I had so much excessive total opposite. I worked as a bartender, and as weight. That was it. I needed to change, and I a music promoter. Which meant late nights, needed to it now. heavy drinking, chain smoking and horrible “After countless days and nights of soul Lisa Marie Tillman is all smiles which is not food decisions. uncommon since she has taken up and taken to searching, I had to make a change for my “For the longest time I felt I was living running. health and for my future. I needed to prove to a normal life. I was working, financially myself, and my family, that I could do it, that getting by, and having fun at the same time.. ing as the pounds seemed to be melting away. I could change my health, and get better. It was different in the eyes of my family, to “In May 2007, I walked into the local Air Miles became easy, and I starting enjoying them, I was on a path of destruction headed Force recruiter’s office. I braced myself for this. It was time to go back home. nowhere fast. I didn't want to hear the truth, what he had to say. He told me I could join “Upon arriving home, I went back to my and ignored the things my family was saying the world’s greatest Air Force, if I just lost recruiter to process my paperwork. He was 10 pounds. ‘Did he say loose weight?’ Am I absolutely shocked at my transformation. I really that out of shape? was ready for my next journey. I went to “Yeah, he said it, and he meant it. He basic military training, followed by Technical even gave me free passes to the gym, and School. I continued running, but my joy for even met me there, to get into shape to join the world’s greatest Air Force. running turned into a love for running. “After some discussions with my family, “I brought my passion for running with we decided it was best that I go stay with my me to Patrick Air Force Base. I have ran brother, active duty Army, in Maryland. I many 5Ks, 10Ks, and two half-marathons, knew I had some tough times coming to me. I along with a Savage Race, and two Tough met with a nutritionist while I was there, and got on a very strict eating and exercise sched- Mudders. I even hosted with a local restaurant owner, our very own 5K. ule. On that schedule, there was running. Wait, "running?" “I run to relieve stress, I run to feel free, “I remember the first time I got on the I run for my health, I run when I am happy, I treadmill, and I couldn't even run a half mile, run to help others, I run when I am sad. RunI remember, I couldn't breath, I was hurting ning has changed my life. It's what makes me “it was horrible, I was embarrassed, and I was the best me. It has changed my life entirely. ashamed. I just wanted to quit. “As my journey progressed, running was I am preparing for my first marathon. I am running for my best friend who has Type 1 becoming easier. I was able to further and further in distance. My confidence was grow- diabetes. I can do this.”
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April promises fun for active people of all ages with the Pirate Plunder 2-Miler and the Long Dogger Kids Marathon and Half-Marathon.
April 5 Keeping with the family theme for the month of April, we want to introduce you to Tracy! She has worked at Running Zone Employee Tracy Dutra with for seven husband Andy and their years and is daughter Waverly. the Master Ordering Specialist! Along with her husband, Andy, they not only run most days of the week, but she is raising a 15 year old daughter, a 14 year old son and the newest addition to her family is her 6 month old daughter! Tracy's commitment to the sport of running did not start off as glamorous as it is today, she was "forced" to run in Boot Camp in 1991. Fortunately the grueling training in the Air Force led her to a future love of long distance running. Her running resume is extensive, and she is excited about her next experience as a Pacer at the Old Port Half Marathon in Maine this summer. She does not record all of her miles, but does recall a 5 mile run on the day her daughter was born! Her favorite local races are the Brevard Zoo 3K and the Downtown Melbourne 5K. Tracy prevents injury through yoga and strength training and using her MOJI massager on the sore spots. When she is not ooing and aaing over her baby and helping her kids with Algebra, she is watching Reality TV and SUPing with Andy.
Pirate Plunder is the 6th race in the 7 race series. Have a Pirate good time at the Meg O'Malley's after parrrrrrty!
April 12
The race starts at 7:30am in Melbourne Beach for the Long Doggers Kid's Marathon & Half Marathon. Come out to see the kids get their Finisher medals!
April 17
Thursday Night Fun Run – finish at Long Doggers.
Closed april 20 Easter
May 1
Newton Demo Run
For more information visit us online http://runningzone.com/
Gecko Club members are invited to meet at Running Zone for a run starting at 5:00pm, followed by snacks, special discounts and a motivational talk from local inspirational runners.
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The Aging Runner By Richard C. Wilson, DPM Melbourne Podiatry Associates During a race, it never bothered me to see a younger runner, even a child, speed past me near the finish line. However, I always found it embarrassing when a very elderly runner would pass me. I salute these senior runners, who are truly Masters runners. Fortunately, their numbers are growing. As someone once said, “Life is a terminal disease.” So, we are all, in a sense, aging runners. For purposes of this article, however, an aging runner is one over the age of 40. Even though running has a high attrition rate during middle age and beyond, some people actual begin running during their later years. With proper precautions, running is a sport that can be
Roberta Osterling, 79, of Satellite Beach is proof that age is no barrier to running.
The physical benefits of running are well established, and are even more important in aging runners. enjoyed for one’s whole life. The physical benefits of running are well established, and are even more important in aging runners. Foremost are the cardiovascular benefits of running. Running prevents or improves cardiovascular as well as peripheral vascular disease. It lowers blood pressure, helping to prevent or improve hypertension. It burns calories, helping to maintain ideal body weight. This is of particular importance in older people. Running lowers blood sugar, helping to improve diabetes. It stimulates the immune system, possibly protecting the body against some infections and cancers. It increases calcium deposition in bones, helping to prevent osteoporosis. This is of special importance in the aging female runner. Runners have better sex lives than non-runners, also an important issue in the aging population. Finally, running improves the mental attitude and prevents depression, a condition that increases in frequency with age. So how do runners adjust training techniques as they age, and how does an older non-runner become a runner? First of all, an older person who has never run or has not run in a long time should consult their physician before beginning a running program. A physical examination, which may include such things as a stress test and a bone density test, should be performed. Three considerations for injury prevention are important in the aging runner. First, flexibility and balance decrease with aging, so stretching and balance exercises are important. Secondly, the thirst mechanism becomes less
acute with aging, and one will not feel as thirsty. It is essential to stay adequately hydrated. Finally, because of decreased joint flexibility, the aging runner is more prone to sprains, so must choose running terrain wisely. The American College of Sports Medicine has several training recommendations for the aging runner. These include slowly increasing time and intensity; staying motivated; listening to your body; allowing time for rest and recovery; adding high intensity intervals; and building strength. It is important to train gradually, initially alternating periods of walking with running. Gradual training helps prevent injury and keeps the runner motivated. Listening to your body is very important in limiting or preventing injury. Joint pains and muscle soreness are the body’s way of telling you to decrease intensity of activity. The aging body also requires more rest and recovery after running. An easy way to tell if you are sufficiently recovered after a run is to take your pulse on arising in the morning. If elevated above average, you have not recovered, and further rest is necessary. At least one high-intensity run per week is recommended. This run should increase the heart rate to 80 percent of maximum heart rate. This is best accomplished by interval-training format of 60-90 seconds of fast running separated by five minutes of slow jogging. Finally, strength training should be done at least once per week. This should include strengthening exercises for upper and lower extremities as well as the core. In summary, most people should be able to enjoy running well into their middle age years and beyond.
Dr. Wilson, a Melbourne native and Florida Gator,
earned his doctorate degree from the Illinois College of podiatric Medicine in Chicago. After completing a surgical residence in Chicago, Dr. Wilson returned to Melbourne where he has been practicing with Melbourne Podiatry Associates for 30 years. The good doctor is passionate about his profession; running – a sport in which he has reveled for more than 45 years – and writing, particularly about all things running and foot related.
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Upcoming for April By Mark DeCotis
April promises fun for active people of all ages with the Pirate Plunder 2-Miler on April 5 and the Long Dogger Kids Marathon and Half-Marathon on April 12. The Pirate Plunder is the 6th race in the 7 race 2013-14 Running Zone Race Series. The green flag drops at 6:30 p.m. in Downtown Melbourne. The course will take runners and walkers to the Melbourne Causeway and back to the finish at Meg O'Malley's. Participants will be treated to the Great Pirate Party after the race hosted by Meg O'Malley's. All participants are eligible for the random drawing of a three-day cruise for two to the Bahamas out of Port Canaveral. Participants must be present to win. The event benefits the Cocoa High track and field program and the Children’s Hunger Project Backpack Program. The race fee before April 4 is $28. Registration after April 4 will cost $31. The Long Dogger Kids Marathon and Half-Marathon comprised of distances of 2.62 and 1.31 miles begins at 7:30 a.m. April 12 at Ryckman Park in Melbourne Beach. The race fee – before April 11 – is $15 for 1.31 or 2.62 miles or $25 for both. The fee for race-day registration is $20 for 1.31 or 2.62 miles or $30 for both. This is a great event for kids 12 and under. Parents can run with their children free of cost with waiver. Medals will be presented to all finishers, and a special award will be given to the Double Dog Dare (participation at both distances) finishers.
On Sunday, March 30th our fair maiden, (and Running Zone Foundation Events Manager), Laura Spedick married her knight in shining armor, JC Sanchez! The seaside wedding was held at Matheson Hammock County Park in Miami, and the yoga-practicing, Karaoke loving, extremely talented couple are enjoying their honeymoon in the other Melbourne (Australia)! Congratulations to the Newlyweds!
April 5th, 2014 at 6:30pm Meg O'Malley's A fun pirate-themed 2 mile run/walk!
Pirate-costumed runners caught the spirit of the 2013 Pirate Plunder race.
The school with the largest participation receives $250. For more information on both events visit www.runningzone.com or call the store at 321-751-8890.
n Pirate Costume Contest! n Awesome Technical Tees n Fun Race Packets n Great Pirate Awards n Random giveaway of a 3-day cruise for 2 to the Bahamas out of Port Canaveral! Benefits Cocoa High Track Club and The Children's Hunger Project Backpack Program!
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Why I Run: Ron Abel By Mark DeCotis
Canton, MI native and Satellite Beach resident Ron Abel, a maintenance supervisor for CH2M Hill, is no stranger to the Space Coast running scene, having first laced on his shoes in the early 1990s. Now 31, Abel is a member of Team Running Zone, is a husband to Jana and father to three: Anthony 11, Victoria 8 and Briana 7. And he also is competitive in his age group sitting first in the Running Zone Race Series 30-34 standings. He runs for a variety of reasons: Why Do I Run? I run for the experiences,
the thrill and adventure every run brings and the way it makes me feel.
Where Do I Run and Why? I run anywhere and everywhere I can. You never know what the run course will bring to you and for you. I try to run different places as much as possible but some of my usual runs would be around Viera with the cross country and track team I coach. I also like Downtown Cocoa and Oars and Paddles Park in Indian Harbour Beach.
When Do I Run and Why? I run when I can with work, kids and coaching. Sometimes I start at 5 a.m. or earlier and sometimes
I learned the most from was the marathon although I have never had a worst running experience. I feel that every run teaches you something and makes you stronger. What I learned was proper hydration is key even in 40-degree weather.
Ron Abel crosses the finish line in Ghostly Gecko 5K in October in one of the many local races in which he excelled.
its at 4 p.m. or later depending on what the schedule calls for.
With Whom Do I Run? If I’m not running with the Viera team I have some of my great training friends who include Steve Chin, Shane Streufert, John Davis, Ed Donner, Ed Springer, Howard Kanner, Tristan Webbe and anyone else up for a run Worst Running Experience I Learned the Most From? I would say the one race
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Got a question about common running problems, shoes, aches & pains, racing, chili, beer, or animal crackers? (well, mainly the first 4) Send an email to pete@runningzone.com or tweet @runningzonefl with #askpete. Each month we will feature some of the questions and answers in our “Ask Pete” column. Pete Vaughn is the General Manager of Running Zone. He is also a certified Athletic Trainer (ATC). Pete completed his undergraduate degree at Towson University in Baltimore, MD and his Masters in Applied Physiology and Kinesiology at the University of Florida, where he served as graduate assistant for university sports and the high school outreach program. He was an assistant ATC with the United Football League for 2 years before joining Running Zone full time. From SS: Why does my skin itch like crazy when I run?
In general, skin irritation during exercise usually occurs after starting a program following a long period of inactivity. The itching sensation is actually not on the skin, but the blood vessels inside the limbs. The intricate network of capillaries and arteries inside our muscles expand rapidly due to the demand for blood during exercise. In trained individuals, these capillaries remain open allowing maximum blood passage, but after a period of inactivity they tend to collapse, allowing only minimal blood flow. The rapid expansion of these blood vessels causes nerves to send impulses back to the brain which are interpreted as an itch. The
The itching sensation is actually not on the skin, but the blood vessels inside the limbs. sensation usually subsides after a few sessions. Environmental factors (depending on the climate you live in) can cause this sensation as well. When exercising in cold weather, our body pumps more blood to the vital organs and less blood to the skeletal system and muscles in in order to keep us warm. As a result your limbs & extremities will be cooler and as you
warm up, the blood flow will return to the extremities. This can trigger the same itching sensation. As with any skin condition, another possibility is the skin being irritated by the apparel you’re wearing or a product (lotions, creams, soaps, etc.) applied to the skin. From BP: I have been a runner for many years and ran competitively in high school as well as road races on into my twenties. Though I have continued my running (I'm now in my late 50's) doing straight distance has become very difficult. I have been trying to get to a point where I can run 5 to 8 miles without it being a struggle… On one "magic morning" I was able to do a full five without stopping and maintaining reasonable form. I attempt to do 3 to 5 miles five days each week… Can you recommend a program that would help me increase my ability to do straight distance? I have wanted to join one of the local running camps or groups, but I work evenings when all the runs and meetings take place. Any help would be welcome!
Adding mileage should be done gradually. The general consensus is to increase your total mileage by no more than 10% each week. This allows your body to adapt to higher mileage and get stronger without overstressing the joints, bones and muscles. Running requires much more of a graduated increase than other sports because of the high-impact nature of the sport. Once you have increased to, say, 20-25 miles per week, you can begin harder workouts (intervals, hills, etc.) to ensure that your body is ready for the demands of increasing mileage. Start with a simple interval of 5 minutes easy to 2 minutes of speed work and increase from there. Of course, you must also integrate a proper warm-up and cool-down period into this run. Having a set “long-run” day, done at a slower pace than the workout and even your
everyday pace, will help you build your mileage up as well. There are a number of different programs to follow, but it is important to find one that fits your personal goals and schedule. Here’s another idea: try running with a friend. Talking to a partner can take your mind off the run and make it seem a lot quicker, and you can push each other as well. There are a few groups that meet in the morning- check out the list on the Running Zone website and Space Coast Runners website.
From ES: Dear Pistol, I am thrilled that
my 9 year old son has taken an interest in running, and am encouraging him to train and participate in races. Recently he has been complaining that his feet hurt and he thinks he should go see a doctor. I have taken him to Running Zone for a gait analysis and he is wearing technical running shoes when he trains and when he races, but he still says that his feet hurt. Could this be from growth? Overtraining? Or is he just weak?
Gauging the severity of a child’s injury is a difficult assessment- for many reasons. Just like adults, too much too soon can really put them in jeopardy for serious injury, but when dealing with soreness or general discomfort, it can be hard to
4/17 finish at long doggers time: 6:00pm 5/1 newtoN demo run time: 6:00pm
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Nike Free 5.0 ‘14
Asics Cumulus 16
The 2014 Nike Free running collection makes a performance statement echoing those famous words from coach and Nike co-founder Bill Bowerman. Bowerman’s belief was that design should focus on the athlete’s body and movement. His convictions inspired a design philosophy around the concept of natural motion and sparked the idea for the paradigm-shattering Nike Free introduced in 2004. Ten years later, advancements in technology and product engineering continue to push the boundaries of footwear design even further in the all-new Nike Free 5.0.
You'll experience an even plusher, more luxurious ride thanks to the 16's new topof-the line FluidRide™ midsole and larger Rearfoot and Forefoot GEL® Cushioning units. Underpronators to mild overpronators who loved the previous GEL-Cumulus® generations are going to be especially psyched at this improved version, and those new to the series are sure to become quick devotees. 8. 5 ounces
Nike Vomero 9 Crank up the heat on your runs, staying cool and super comfy from start to finish with the newly updated Men's Nike® Zoom Vomero 9. Catch a sole-satisfying feel that's better than ever from this edition that features a smooth, secondskin fit compliments of a totally redesigned upper. Enjoy loads of breathability thanks to the improved midsole, and run assured that lace pressure will be longgone with the Men's Nike® Zoom Vomero 9's new minimal tongue. Ideal for a neutral to underpronated stride, this is truly a running shoe not to be missed. 11.4 ounces.
Ask Pete
Asics Nimbus 16 http://www.youtube.com/watch?v=o2WKGJHWpTU Looking to do a little cloud hopping? Well, look no further now that you've discovered the newly updated, plusher than ever Women's ASICS® GEL-Nimbus® 16 running shoe. Your every transition will be silky smooth with the updated Guidance Trusstic System® that perfectly complements the cushy feel of the ASICS® FluidRide™ midsole. You'll still enjoy that truly customized fit thanks to the FluidFit™ upper, and if you're an underpronator to mild overpronator, you'll be as elated as ever by the way this newest GEL-Nimbus® allows you to float effortlessly through your run, mile after magical mile. 9.4 ounces
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discern the severity. Having them develop healthy habits is crucial to them being healthy adults, but their activity levels should be monitored as their body matures. Much like adults, kids should follow a gradually increasing training plan for any activity- not just running. You must also take into account the amount of exercise they’re getting during the day (aside from running) and be sure in incorporate some rest days. There are a few conditions that occur in chil-
dren/adolescents that can be contributing to the pain he is describing, most commonly, it is a condition called Sever’s disease (calcaneal apophysitis for those of you keeping score at home). This condition is typically seen in physically active children. Without getting too specific, Sever’s disease is a type of bone injury in which the growth plate near the heel becomes inflamed and causes pain. Not coincidently, this is where the Achilles tendon attaches. During normal growth, the muscles and tendons can become very tight and overstretched in children, and the heel is especially susceptible to injury since the foot is one of the first parts of the body to grow to full size. It can also be the result of repetitive stress on the Achilles tendon from activities like running and jumping (or pretending to be Batman, chasing the dog and other kid things). This injury is most likely to occur during a growth spurt- typically between ages 8-13
for girls and between ages 10-15 for boys. This area of the heel hardens and becomes stronger when it finishes growing, which is why Sever’s doesn’t occur nearly as much in older adolescents and teenagers. Like many overuse injuries, treatment generally involves resting the afflicted body part. Concurrent physical therapy or any exercise that does not cause pain can help, along with ice bath/ice packs for the pain and swelling. Proper fitting footwear and possibly orthotics can help with the recovery and prevention of further problems. Remember- I’m not a doctor, but I did stay at a Holiday Inn Express last night. The general rule (for everyone) is anything that doesn’t resolve in 10 days of self-treatment/rest should probably get checked out. Thanks for the questions, keep ‘em coming!
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2 I RUN FOR PIZZA FOOTBALL KICKOFF 5K, Saturday, August 10th, 7:00 am at The Avenue in Viera ■ Support your Favorite Football Team on Race Day ■ Awesome Pizza and Football Awards ■ Special Award for the Most Supported Football Team! ■ Zippy the Gecko Mascot to lead the Kids’ Run ■ Tailgate Party after race catered by Pizza Gallery & Grill! ■ Benefits Suntree/Viera Youth Football & Cheerleading League, & WEGO Ministries ■ Random giveaway of NFL Football Tickets (any Florida Team) plus 1 Hotel night stay for two!
FIRECRACKER 5K, Thursday, July 4th, 7:00am at the Liberty Bell Museum (across from Holmes Regional on Hickory St.) ■ Start the race with the ringing of a replica of the Liberty Bell ■ American Flags to all Finishers ■ Most Patriotic Costume Contest ■ Special awards to top Local Hero Teams (Military/Fire/Police)! ■ Zippy the Gecko Mascot to lead the Kids' Run ■ Breakfast catered by Suntree Café II ■ Honor America Parade after the race ■ Benefits Honor America ■ Random giveaway of one iPad!
Our 2013-2014 Series:
Health First Health Plans and Running Zone Foundation welcome you to the 9th annual Running Zone Foundation Race Series. This year’s Series offers seven fun and family-friendly events including four 5Ks, one 3K and two 2-milers. We offer these shorter distances to promote participation among both walkers and runners of all ages and abilities. And, knowing that being part of a team can provide a sense of camaraderie and extra encouragement, we offer team awards in two categories for each race as well as the overall series. Our Team Challenge lets any five friends, family members and/or co-workers enjoy the fun of competing together against other teams in the same category. The School Team Challenge provides fitness and increased self-esteem for those 14 and under. More than 1500 children in elementary and middle school have participated this season and Running Zone can help your school develop a walking or running program for your students. Parents and teachers can form an open team under the school name. Team division details appear later in this brochure or can be found in the Running Zone Race Series section of our website at www.runningzone.com/series/
6 PIRATE PLUNDER 2 MILER, Saturday, April 5th, 6:30 pm at Meg O’Malley’s ■ Best Pirate Costume Awards ■ Fun Pirate Awards ■ Zippy the Gecko Mascot to lead the Kids' Run ■ Great Pirate Party at Meg O’Malley’s after the race! ■ Benefits Cocoa High School Track & Field Program and the Children's Hunger Project Backpack Program. ■ Random giveaway a 3-day cruise for 2 to the Bahamas out of Port Canaveral! 7 RUN FOR THE GECKO HAWAIIAN LUAU 5K, Saturday, May 10th, 7:00 am at BCC/Wickham Park Pavilion ■ Hawaiian Luau with hula dancers! ■ Festive Leis for all Finishers ■ Dress in your favorite Hawaiian Attire ■ Fun Gecko Awards ■ Zippy the Gecko Mascot to lead the Kids’ Run ■ Hawaiian Breakfast catered by Pizza Gallery & Grill! ■ Benefits Leukemia & Lymphoma Society’s Team in Training! ■ Random giveaway of a paddleboard from Paddleboard House!
*Must show participant’s race number for discounts to the Zoo.
5 BREVARD ZOO’S MEERKAT MOSEY 3K, Saturday, February 15th at the Zoo (7:00 am – No Monkey Business, 7:35 am – Scenic Route at the Brevard Zoo) ■ Check out Zoo Animals during the Run/Walk ■ Fun Meerkat Awards ■ 50% Off Admission for All Participants on Race Day* ■ Zippy the Gecko Mascot to lead the Kids' Run ■ Breakfast catered by Pizza Gallery & Grill! ■ Benefits Brevard Zoo ■ Random giveaway of one day Disney Tickets and 1 Hotel night stay for two!
4 JINGLE BELL 2 MILER, Saturday, December 21st, 5:45 pm at the Satellite Beach Library ■ Santa Hats to the 1st 500 Entrants ■ Jingle Bells for Everyone’s Shoes ■ Best Holiday Costume and Fun Stocking Awards ■ Santa Arrival on Fire Truck ■ Zippy the Gecko Mascot to lead the Kids' Run ■ Food provided by Long Doggers! ■ Benefits M Town Track Club – Gowins Youth Foundation ■ Random giveaway LCD TV!
3 GHOSTLY GECKO 5K, Saturday, October 19th, 6:30 pm at the Eau Gallie Civic Center ■ Best Halloween Costume Contest ■ Halloween Goodie Bags to All Finishers ■ Fun Ghostly Gecko Awards ■ Zippy the Gecko Mascot to lead the Kids' Run ■ Food provided by Squid Lips! ■ Awards ceremony following all races on Squid Lips beach ■ Benefits J. Kyle Braid Scholarship Program ■ Random giveaway of Halloween Horror Night Tickets & 1 Hotel night stay for two!
($21.43 per race versus $28.00) (before Race Day) (before Race Day) (Race Day) (Race Day) (No Race day registration)
$15.00 ($20 Race Day)
Corporate/Organizational Group Rate: Put together a group of 10 or more participants and receive a group rate. Call Running Zone for more details.
**Children 12 years old or under will receive a cotton shirt. You may upgrade to a technical shirt by electing an individual or team registration. (Youth Medium & Adult Small sizing only in cotton)
Kid’s Registration:**
*Receive a $46.00 discount for signing up for all seven races in the series at once. Must be received by July 3rd, one day prior to the start of the 2013-2014 series.
Series Registration: $150.00* Individual Registration: $28.00 Gecko Club Members: $25.00 Individual Registration: $31.00 Gecko Club Members: $28.00 Team/School Registration: $25.00
Fees (Entry fees are non-refundable and non-transferable.)
Please use the back page of this brochure to register for any of Running Zone Foundation Race Series races. Registration is also available online at www.runningzone.com/series. Day of race registration opens 1 hour before all races. Late registration closes 10 minutes before each race begins. Award ceremony will begin immediately following each race. Please mail all registration forms to: Running Zone, 3696 N. Wickham Road, Melbourne, FL 32935 Make checks or money orders payable to: Running Zone.
Registration
School Participation Awards: 1st, 2nd & 3rd Place Plaques
Overall Male & Female $1000 CASH & Free Entry to the 2014-2015 Race Series 2nd Place Overall Male $500 CASH & Free Entry to the & Female Winners 2014-2015 Race Series 3rd Place Overall Male $350 CASH & Free Entry to the & Female Winners 2014-2015 Race Series Top Male & Female $250 CASH & Free Entry Masters Winners to the 2014-2015 Race Series Age Group Male & $100 Gift Certificate to Running Female First Place Zone Age Group Male & $50 Gift Certificate to Running Female Second Place Zone Age Group Male & $25 Gift Certificate to Running Female Third Place Zone Team Awards: 1st, 2nd & 3rd Place Plaques
Series Awards
Being a part of a team can be very rewarding. All you need is a minimum of 5 people (1 person of the opposite sex) that want to be part of the team. Everyone on the team saves $3.00 on the entry fees and you may be able to start training together for one or all of the upcoming races.
All races provide participants with awesome technical (moisture wicking/non-cotton) tee shirts, Chronotrack timing and a festive post-race party. In addition, there will be a guest appearance by Zippy, our Gecko mascot, to start each of the free kids’ runs and to help with the awards presentation. Our standard overall and age group awards will be presented for each race along with door prizes and giveaways. There is a $10,000 purse in prizes and gift certificates for the top series finishers.
9-11 35-39 65-69
12-14 40-44 70-74
15-19 45-49 75-79
20-24 50-54 80+
25-29 55-59
The standings after each race will be calculated and displayed on Running Zone’s website at www.runningzone.com/series/
Standings
Scoring will be based on 6 races. If you participate in all 7 events, your lowest score will be dropped. Note: Your age group for the Series is determined by your age in the first series event in which you participate in during the season. At the end of the series, individuals who accumulate the most points receive awesome cash, gift certificates and prizes, and are recognized by Running Zone in June 2014.
Race Drop
The first 10 runners/walkers overall will receive 100, 90, 80, 70, 60, 50, 40, 30, 20, and 10 points in the open competition. The first 10 runners/walkers within each age group will receive 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 point in their age group competition.
Scoring & Points
8 & Under 30-34 60-64
Standard Race Series Age Divisions
Series races are scored for runners and walkers in all age categories. Participants in the series must complete a minimum of FOUR series races to be eligible for the series awards.
Eligibility
Gather your family, friends and co-workers! Teams must participate in at least four series races to be eligible for the series award. Awards will be given to the top three teams. Each team consists of at least five members with one of the members being the opposite sex. The top four of the same sex and the 1st member of the opposite sex will be scored. School Team Challenge: (Elementary and Middle Schools Only) An award will be given to the top three elementary or middle schools that have the largest participation. The School Team Challenge applies to each race as well as the series. Schools must participate in at least four series races to be eligible for the series award. Students only count towards participation challenge. Parents and teachers can form an open team. (No Team Race Day Registration)
Team Competition
Start A Team
Amenities
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FOUNDATION
A Running & Walking Club “Not Just for Lizards”
Promoting fitness & healthy, active lifestyles.
Membership includes:
● $25.00 Off Coupon* on any purchase of $75.00 or more
to Running Zone ● Brooks Technical (not cotton) Gecko Club Tee-Shirt ● Gu or Powergel ● Laminated Gecko Club Membership Card ● Monthly Newsletter and periodic email bulletins ● Weekly Fun Runs / Walks – FREE ● 10% Off All Running Zone Merchandise (all year long) ● Discounts from other area businesses partnering with Gecko Club ● $3.00 Off All Running Zone Foundation Race Series Races ● 10% Off All Training Programs offered
Membership Options & Pricing Annual Membership Plan – $40.00 Kid’s Plan* (12 & Under) – $15.00 *$25.00 Off Coupon excludes Kid’s Plan
For more information contact: Running Zone Gecko Club, 3696 N. Wickham Road, Melbourne, FL 32935 Call 321-751-8890 or visit www.RunningZone.com
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