0613rznl r3 0606

Volume 4, Issue 4 • JUNE 2013 •

P A G E

Gecko Goodbye

P A G E

Running Zone Foundation Series Champions

P A G E

Weight Management Update

2 Running Zone The Starting Line

DON & Denise’s Den

Jeff Galloway to kick-off new training program on June 8

In This Issue: Gecko Goodbye.................. 3 The Next Steps.................... 3 Running Zone Specials......... 4 Run for the Gecko Hawaiian Luau 5K Results.................... 5 Series Slayers...................... 9 Gecko Club Special........... 11 Running Zone Foundation Series Champions.............. 12 Save the Date - Running Zone Foundation Series Awards.... 12 It's Ba-ack!........................ 13 Running Zone Foundation Gives Back........................ 13

Want to meet an Olympian? Well, this Saturday, June 8th you have the chance. Jeff Galloway, a 1972 Olympian and this year’s keynote speaker at the Space Coast Marathon & Half Marathon, will be here at Running Zone at 11:00 am to kick off the new Space Coast Galloway training program.

Jeff’s approach to training is unique as all of his training plans incorporate scheduled walk breaks at specific intervals during the entire event distance.

If you’ve wanted to participate in a half marathon or full marathon, but felt that finishing was outside your reach, you should come and talk with Jeff this Saturday.

In addition to the new Space Coast Galloway training program (half & full marathon offerings), Running Zone Foundation is offering the long-standing half marathon training camp for anyone interested in training for their first or fastest half marathon.

Coaches Barry Birdwell, Bernie Sher and Rick Foresteire are coordinating the program this year.

Several informational meetings are scheduled in early August.

Obviously, the target race for both camps is this year’s Space Coast Marathon & Half Marathon scheduled for Sunday, Dec. 1st.

You may ask, which camp would be best for me?

If you are fairly new to running/walking and like the idea of a scheduled walk break throughout the race, you may want to consider the Galloway method and camp. If your goal is to run/walk the entire event, then the Space Coast Half Marathon training camp may be the camp for you.

In both camps, certified coaches will be leading the blast off to race day and the 1st year of the Big Bang Series on Dec. 1st and either camp will properly prepare you for a great accomplishment, one you may have never considered before.

Best regards,

Stress Fractures & Runners............................. 14 Running Zone Night Out at Space Coast Stadium......... 14 Weight Management Update............................. 15 Gecko Club Summer Track Series....................... 15 Beyond Brevard’s Borders..........17 Myo What?..............................20 New Balance Special................20 So You Wanna Do a Tri?............21 So You Wanna Do a Tri ? How 'Bout Some Resources?.........26 Ironman Hawaiian Style...... 28 Triathlon Equipment Checklist .......................... 30 Running Zone Foundation Race Series Registration...... 32 BIG BANG Series Registration......34 2013-14 Running Zone Foundation Race Series Calendar................36 Gecko Club Registration.............37

3696 N. Wickham Road, Melbourne, Florida 32935 • 321-751-8890 www.runningzone.com

3 Running Zone The Starting Line

Running Zone’s mascot, Zippy the Gecko, celebrates his 10th birthday in style at the Run for the Gecko Hawaiian Luau 5K on May 11.

Thursday, July 4th, 2013 7:00amat Liberty Bell Museum, Melbourne

Nobody came anywhere close to Gecko Victor Peter Clusener on the course. After whipping out a 4:59 first mile – 17 seconds ahead of challenger Michael Fisher, Clusener went on to increase the gap to 36 seconds as he hit the line in 16:09.

Mother nature provided a late season breath

of cool air to help athletes celebrate the 10th anniversary of the Run for the Gecko Hawaiian Luau 5K on May 11. The race was the seventh and final event of the Running Zone Foundation 2012-13 Race Series.

With multiple spectators, lei-clad volunteers and Zippy the Gecko cheering him in, Melbourne’s Peter Clusener hit the line in 16:09 for this third straight Gecko 5K

victory and second overall Series title.

Clusener’s early hard charge helped him clock a 4:59 first mile with his closest competitor, 20-year-old Michael Fisher, trailing by 17 seconds. Cluesner increased the gap to 36 seconds when Fisher finished behind him in 16:45.

“I have to take it out fast,” laughed the 36-year-old entrepreneur. “I don’t want any continues on the next page

★ Start the race with the ringing of a replica of the Liberty Bell ★ American flags to all finishers ★ Most Patriotic Costume Contest ★ Free Li’l Firecracker Kids’ Run ★ Great breakfast party after the race

by Suntree Cafe II! ★ Special awards to top Local Hero Teams (Military/Fire/Police)! ★ Honor America Parade starts after the race ★ Random giveaway of one Apple iPad! ★ Benefits Honor America

4 Running Zone The Starting Line

Gecko Goodbye

continued from page 3

Jonathan Howse sings the Star Spangled Banner before the start of the Run for the Gecko Hawaiian Luau 5K on May 11. Howse then ran the race in 18:45, finishing 21st OA in the field of more than 900.

of those young guys to latch on.”

Indialantic’s Dillon McGee placed third in 17:10.

In the ladies race, Melbourne Beaches Angela Cobb took her second Gecko 5K win in 17:51, a bit slower than last year’s victory of 17:24.

“The Gecko race was great,” said Cobb, who carted off a life-like Gecko trophy that was almost as tall as she is. “It was not my fastest but this is the end to a long season of racing. Now I want to just focus on training and getting my body strong and healthy again.”

Cobb, who was last season’s women’s Series champ, has toughed out a season that also included multiple Spartan elite events as well as her second overall female win at the Bahamas Marathon on Jan. 27 in 2:54:44 and fourth place overall finishes in both the Miami Half Marathon (1:20:35) and the Ft. Lauderdale Half Marathon (1:21:54).

Cobb also took the ladies victory in each of the five Running Zone Foundation Series events this season. She missed the first event – Firecracker 5K – after being invited to participate in the elite division of the iconic Peachtree 10K in Atlanta on July

Melbourne’s Drew Butler won the random grand prize give-a-way at the Run for the Gecko Hawaiian Luau 5K on May 11. Butler will now be hitting the waves on the Softech surfboard donated by Longboard House in Indialantic.

4. She also missed the Pirate Plunder 2-Miler on April 6 to race in Nevada, setting up Melbourne’s Beth Whalen for the win.

Whalen, who placed second overall in the Gecko 5K with her 18:13, ended up with six second-place Series finishes earning more points for the season than Cobb (540 v. 500)

Bring in any

Manatees baseball ticket from this season & receive $10 off a regularly priced pair of shoes

It looked like it was going to be a close finish during one of the tot trots at the Run for the Gecko Hawaiian Luau on May 11. Each Running Zone Foundation events offers free childcare during the event and then free kiddie runs of age-appropriate distances afterward.

and taking the overall female Series title.

Melissa Taylor’s 18:48 finish at the Gecko 5K gave her third-place overall in both the Gecko 5K and the Series.

Complete results for this race as well as free-to-download photos are available at http:// www.runningzone.com/event_results

Through June 15th:

Thorlo & Experia socks

Buy one get 2nd one ½ off!

5 Running Zone The Starting Line

Run for the Gecko Hawaiian Luau 5K Results • May 11, 2013 BCC Wickham Park Pavilion, Melbourne MALE Overall

Peter Clusener........................ 16:09.1 Michael Fisher........................ 16:45.2 Dillon McGee.......................... 17:10.0

Master (40+)

Shane Streufert...................... 17:18.6

8 and under

Charley Pavlick....................... 23:45.9 Maxwell Walker...................... 24:50.6 Victor Valentin........................ 27:33.8 Joshua Wilson....................... 36:27.2 Ben Hazen.............................. 38:33.2 Alex Pollan............................. 40:16.3 Jackson Bainbridge................ 42:09.7 Jake Facciobene..................... 43:06.8 Daniel Hyers........................... 45:58.0 Deke Hogeland....................... 46:56.9 Myles Reyes........................... 51:09.6

9-11

Matthew Zuhlke...................... 20:14.6 Daniel Tressler III................... 20:20.6 Malachi Jones........................ 21:27.8 Joshua Kraver........................ 21:53.7 Cole Nowak............................ 23:19.2 Craig Dougherty..................... 23:20.2 Patrick McLachlan.................. 24:37.9 Dalton Knudson..................... 25:24.1 Ian Sardella............................ 25:30.3 Evan Thompson..................... 25:43.2 Derek Fortmayer.................... 26:03.7 Tavion Green.......................... 26:20.9 Dylan Maxik........................... 26:24.3 Carson White......................... 26:56.5 Cameron Shagena.................. 26:57.3 Michael Thomas..................... 26:59.7 Ian Maxik............................... 27:08.4 John Huber............................ 27:09.7 Gage Guettler......................... 27:17.7 Jonathan Ring........................ 27:22.0 Christian Alvorado.................. 27:24.9 Travis Carroll.......................... 28:36.5 Michael Brooks...................... 28:38.5 Daniel Molodkin..................... 29:42.7 Logan Klaproth...................... 29:45.0 Kayvon Ramsey..................... 30:50.3 Cole Dougherty...................... 30:57.7 Kyle Koretsky......................... 32:50.8 Dodrion Bailey........................ 32:55.2 Sterling Sherrod..................... 32:55.7 Muhammad Traylor................ 33:04.9 Hunter Law............................ 34:34.5 Rocco Facciobene.................. 37:05.5 John Sollenberger.................. 37:26.2 Jacob Singleton..................... 40:08.9 Makana Sierra........................ 40:52.8 Corbin Bennett-Henry............ 41:13.3 Corey Livingston.................... 41:34.7 Daniel Racik........................... 41:53.2 Noah Huff............................... 46:04.1 Riley Jones............................ 47:31.1 Donovan Diiorio..................... 48:02.4 Josh Imel............................... 50:57.0 William Heyer......................... 51:08.0 Evan Huff............................... 57:15.3

12-14

Mason Jones.......................... 17:29.0 Austin Camps......................... 20:10.0 Austin Hayes.......................... 21:59.8 Mitchell Shoff......................... 22:48.2 Joseph Tierney....................... 24:36.0 Zach Hohl............................... 25:15.6 Braden Christensen................ 25:27.7 Zion Rush.............................. 29:49.8 Davonte St. Clair.................... 30:01.9

Bryant Smith.......................... 30:05.0 Trei Dawson........................... 30:45.9 Jimmy Corcione..................... 32:46.6 Ben Clark................................ 32:56.2 Levin Hickman....................... 36:12.3 Justin Petrillo......................... 39:48.5 Matthew Combs..................... 40:27.3 Ryan Huff............................... 45:26.6 Miguel Segura........................ 58:09.6

15 - 19

Luke Redito............................ 17:23.8 Logan Cundiff........................ 18:03.5 Andrew Christensen............... 19:25.1 Brandon Lawry....................... 19:25.7 Mike Groppel.......................... 19:52.1 Tyler Roberts.......................... 22:05.2 Eric Oleen............................... 22:36.5 Carson Thomas...................... 22:44.7 Thomas Oconnor................... 23:44.2 Zach Friedel............................ 23:49.8 Kyle Nelson............................ 28:59.0 Gage Wikel............................. 30:51.9 Hunter Demarest.................... 33:16.8

20 - 24

Mason White.......................... 20:59.8 Tyler Sigman.......................... 21:18.6 Mark Mihlebach..................... 22:05.8 Stephen Fitzsimmons............. 22:39.0 Robert Flynn.......................... 23:34.9 Theodore Augustus................ 23:56.2 Richard Wellbrock.................. 26:12.8 Michael Penna........................ 26:41.9 Jim McCarl............................. 36:27.2 Christian Zelenka.................... 38:07.4 Shane Cassell......................... 40:00.1 Luis Genao............................. 41:14.4 David Suan............................. 44:05.5

25 - 29

Andy Dutra............................. 18:33.9 Chi Cam................................. 18:43.8 Roderick Allen........................ 19:42.6 Michael Howley...................... 20:30.7 Jessie Vizcaino....................... 20:32.3 Chris St. Jean......................... 20:55.0 Joseph III Joseph................... 21:56.5 David Plath............................. 23:17.1 Trevor Bowden....................... 23:46.4 Peter Schrock........................ 24:11.1 Steven Delgrosso................... 24:20.5 Nate Coates............................ 25:07.6 Stuart Wilson......................... 25:20.6 David Johnson....................... 25:27.7 Christopher Foster................. 25:51.4 Navin Itwaru........................... 25:55.3 Andrew Rutherford................ 26:12.4 Gerard Newsham................... 26:31.2 Michael McHale...................... 27:41.5 Joel Larosa............................ 30:11.4 Josh Swart............................. 30:22.0 Patrick Watkinson.................. 30:29.5 Jared Donboch....................... 31:24.6 Chad Nelson........................... 33:33.9 William Symon....................... 34:12.4 Robert Mentillo...................... 35:38.6 Vikram Vasudevan................. 42:51.2 Jon Meek............................... 43:13.6 Brett Heyer............................. 43:33.6 Chris Kistler........................... 46:56.7 Kevin Dion.............................. 49:11.8

30 - 34

Ron Abel................................ 17:50.0 Andy Menschner.................... 20:14.7 Luke Alexander...................... 21:46.6 Sharif Faruque........................ 22:09.5

More than 900 walkers and runners charge from the starting line of the Run for the Gecko 5K Hawaiian Luau on May 11.

Joshua Maitlen....................... 22:33.0 Timothy McGee...................... 23:15.6 Charles Goodson.................... 23:35.5 Todd Oskam........................... 23:36.2 Joel Sommer.......................... 25:46.9 Colin Wyenberg...................... 26:07.6 Robert Rutherford.................. 26:12.1 Michael Hutto......................... 27:02.3 Austin Hayes.......................... 27:31.4 Irad Aguilar............................ 27:34.3 David Browning...................... 29:28.4 Joe Mikulas............................ 31:24.4 Mike Taylor............................ 33:09.9 Matthew Balius...................... 34:18.8 Adam Klaproth....................... 36:32.5 Jack Finch.............................. 40:07.4 Oliver Wever.......................... 43:13.3

Tim Walters............................ 28:21.6 Nathan Allison........................ 28:28.8 Giann Cornejo........................ 29:16.0 Michael Cook......................... 29:20.2 Kenneth Tieu.......................... 29:34.1 Terry Crovo............................ 29:44.5 Robert Robbins...................... 30:45.2 Jon Hazen.............................. 31:20.8 Robert Genao......................... 31:45.5 Jerome Sibol.......................... 33:55.8 Roland Shoff.......................... 35:04.9 Scott Kingston....................... 38:16.9 Steve Vilgats.......................... 41:14.8 Joshua Logan........................ 46:38.5 Michael Longo....................... 54:19.5 Matthew Weaver.................... 58:54.7

Randy Hines........................... 27:35.9 Brian Fulop............................. 27:41.3 Paul Kerstetter....................... 28:23.2 Mark Billsberry....................... 28:24.6 Bobby Freeman...................... 30:52.2 Rob Landers.......................... 33:10.3 Chad Law............................... 33:36.8 Douglas Leming..................... 33:37.3 Greg Prosser.......................... 33:54.9 Robert Burch.......................... 34:01.4 Barry Remor.......................... 36:10.5 Mike Frei................................ 37:42.9 James Adams........................ 40:30.3 Tripp Walton........................... 43:18.1 John Vangilder....................... 44:15.4

35 - 39

40 - 44

Steve Chin.............................. 17:44.9 Doug Hernandez.................... 18:37.6 Richard Reich........................ 20:14.0 Frank Mora Matos.................. 20:16.5 Harry Prosser......................... 20:42.1 Jim Schaeffer......................... 20:57.1 Cory Jackson......................... 21:02.6 Ron Roff................................ 21:02.6 David Melchione.................... 21:03.1 Kyle Durr................................ 21:11.4 Sean Klingler.......................... 21:19.4 Shannon Chau........................ 23:08.6 Steve Winfough...................... 23:22.4 Frank Hosey........................... 23:28.9 Ty Bowen............................... 24:10.9 Pearce Vazquez...................... 24:14.3 Clifford Graham...................... 24:35.5 William Chris Gann................ 24:57.5 Tom Wright............................ 25:12.2 Doug Glines........................... 26:05.4 Thomas Stull.......................... 26:05.6 Richie Dishman...................... 26:18.5 Patrick Lane........................... 26:18.5 Bill Floyd................................ 26:48.2 Rudy Valentin......................... 26:58.8 William Barnett...................... 27:25.2 Jason Dieterle........................ 27:33.9

Chris Loines........................... 18:41.6 Keith Snodgrass..................... 19:11.5 Pedro Toledo.......................... 19:18.8 Peter McMahan...................... 20:42.9 Randy Dowdy......................... 20:47.9 Dave Hernandez..................... 21:32.5 Al Steiginga............................ 21:40.7 Raymond Stone..................... 21:48.1 Bryan Downs......................... 21:48.2 David Bills.............................. 21:48.5 Ted Johnson.......................... 22:44.4 Jerry Campbell....................... 23:09.6 Eric Graves............................. 23:12.4 Mark Fontaine........................ 23:57.9 Chip Seifert............................ 24:27.6 Michael Walker...................... 24:50.4 Jody Buckmiller..................... 24:55.9 Frank Alessio.......................... 25:14.5 Axel Hohl................................ 25:28.3 Larry Miller............................ 25:39.1 Lane Marshburn..................... 25:49.6 Ken Fortmayer........................ 26:13.5 James Chiravalle.................... 27:01.4 Michael Roeper...................... 27:05.9 Chris Waterman..................... 27:54.6 Tim Sollenberger.................... 28:53.3

John Davis............................. 17:14.6 Steve Hedgespeth.................. 17:16.0 Julio Castillo.......................... 18:21.0 Jonathan Howse.................... 18:45.6 Richard Davis......................... 18:56.9 Joel Fenlason......................... 19:12.6 Jeremy Stewart...................... 19:44.1 Thaddeus Austin.................... 20:20.0 Mike Acosta........................... 21:51.3 Gary Postlethwait................... 21:56.9 Juan Aguilar........................... 22:15.7 Joe Newton............................ 22:24.2 James Krupp.......................... 22:47.5 Anjay Karla............................. 22:48.3 Sam Amundsen...................... 23:22.0 Brandon Kriner....................... 23:27.2 Brian Kurinsky........................ 24:19.3 Gustavo Toledo...................... 24:19.9 Jonathan Bixby...................... 24:35.8 Les Dunne.............................. 25:12.1 Jeff Reardon.......................... 26:03.0 Brian Simpson....................... 26:17.1 Christopher Barnes................ 27:01.0 Mark Vanderwyst................... 27:03.9 Jason Gentry.......................... 27:43.7 Doug Grandey........................ 28:21.1

45 - 49

continues on the next page

6 Running Zone The Starting Line

Run for the Gecko Hawaiian Luau 5K Results Douglas Schulthess............... 25:54.4 Bill Oleen................................ 26:32.5 Dennis Durkee........................ 27:39.1 Jim Tagg................................ 27:44.0 James Cornthwaite................ 28:07.6 Jason Baltuch........................ 28:49.6 Louis Brashear....................... 29:24.3 Rick Suarez............................ 29:41.4 Steve Brantley........................ 29:55.3 Frank Fazio............................. 30:08.9 Joe Deen................................ 30:33.6 Javier Vasquez....................... 31:17.2 James Memmott.................... 33:11.3 Vasu Vasudevan..................... 36:30.4 Juan Aguilar........................... 37:21.7 Gil Russell.............................. 38:06.4 Kenneth Ahles........................ 38:48.0 Samuel Chau.......................... 39:29.8 William Fagan........................ 40:22.9 Ron Fisher.............................. 47:29.8 Stacy Strickland..................... 52:41.2 Mark McCarl.......................... 54:04.2

60 - 64

While all of the award winners at the Run for the Gecko 5K Hawaiian Luau 5K received colorfully festive Gecko awards, the overall winners went home with almost human life sized lizards. Here Angela Cobb holds the top female Gecko award for her 17:51 victory.

Willis Lowell........................... 29:03.8 Charles Barberie..................... 29:26.7 Paul Kostka............................ 29:38.7 Mark Culy............................... 29:49.3 Tom Pappas........................... 30:10.5 Glenn Webb........................... 30:13.6 Mike Shamet.......................... 30:19.2 Hieu Nguyen.......................... 30:40.6 Manny Alejo........................... 31:54.9 Bob Combs............................ 33:51.0 Jeff Stidham........................... 34:09.9 Dan Moisand.......................... 34:40.1 Paul Dupre............................. 35:36.4 Don Larsen............................ 35:53.1 Bryan Parry............................ 36:07.1 Gene Hyers............................ 37:14.4 Chris Silva.............................. 39:26.2 William Pollan........................ 39:39.3 Jeff Hizer................................ 45:01.9 Steve Huff.............................. 46:05.3 Drew Butler............................ 49:48.8

50 - 54

Doug Butler............................ 17:30.9 Joe Hultgren.......................... 18:29.9 Bret Halliday........................... 18:58.9 Doug Nichols......................... 19:03.3 Art Anderson.......................... 19:03.9 Jeff Cook................................ 20:06.8 Jay Claybaugh........................ 20:25.8 Timothy Lawry....................... 20:30.6 Tony Stokes........................... 21:22.2 Ketih Kowalske....................... 21:25.4 Javier Guerra.......................... 22:41.9 Joseph Boudro....................... 23:03.4 Dan Flynn............................... 24:16.4 Gregg Kraver.......................... 24:18.6 Dan Kenison........................... 24:33.1 Chris Bainbridge.................... 24:34.1

Don Stukey............................ 24:46.2 Ben Park................................ 25:07.8 David Thornberry................... 25:27.9 Gregory Matthews................. 25:34.0 Bill Craig................................ 26:04.3 Robert Rutherford.................. 26:12.3 Robert Gwaltney.................... 28:14.1 Alberto Sierra......................... 28:17.9 John Bard.............................. 28:46.3 Pete De Simone..................... 29:06.0 Jamal Naas............................ 29:19.4 Steve Berlan........................... 29:56.5 Ed Kirchner............................ 30:29.9

50 - 54 continued

Craig Castellana..................... 30:33.4 David Knickerbocker.............. 30:54.7 Charles McCarthy................... 32:41.1 Tim Carney............................. 33:00.1 Ken Flieder............................. 33:17.4 Tim Palko............................... 33:46.7 David Buteau.......................... 34:53.2 Jay Ottesen............................ 35:57.0 Donald Dyke........................... 37:54.9 Glenn Wiltshire...................... 37:56.0 Scott Clark............................. 38:38.6 Paul Marr............................... 38:41.0 Steve Trahan.......................... 38:43.4 Nguyen Le.............................. 38:51.4 Michael Succio....................... 44:26.2 Linus Augustus...................... 48:29.1

55 - 59

Matt Mahoney........................ 20:14.4 Jim Cunningham.................... 20:54.8 Jerry Bird............................... 21:57.3 John Farner............................ 23:30.7 Sal Farino............................... 23:40.2 Haskell Walker....................... 23:56.8

Bud Timmons........................ 22:52.1 John J. O'Malley.................... 24:37.7 Teen Sum............................... 25:26.3 John Dupont.......................... 27:46.2 Randy Dalrymple................... 28:06.0 Ed Duley................................. 33:11.3 Nick Bartholomew.................. 38:44.8 Dan Mercier........................... 39:38.7 Robert Bruckhart.................... 42:17.2 Keith Poole............................. 49:39.0 James Mathisen..................... 54:18.7

65 - 69

David Grant............................ 21:51.6 Gary Castner.......................... 24:13.5 Ray Brown............................. 24:43.1 Jim Schroeder........................ 25:05.1 Tom Colvin............................. 25:22.3 Frank Webbe.......................... 27:28.5 Graham Austin....................... 29:51.9 Vern Thomas.......................... 31:17.2 Tom Lazar.............................. 36:16.2 Frank Maloney........................ 40:18.0 Larry Timmons...................... 40:32.0 Roberto Genao....................... 42:12.1 Dean D Given......................... 46:43.0

70 - 74

Roger Rouiller........................ 22:54.0 George Then.......................... 32:02.0 Juan Lancaster....................... 34:33.9 Raymond Peterson................ 39:43.2

75+

Tom Ward.............................. 27:36.1 Bob Pecor.............................. 34:03.0 Don Palinkas.......................... 36:16.4 Morris Johnson...................... 36:53.4 Arbie McInnis......................... 41:59.1 Richard Ferry......................... 42:37.4

FEMALE Overall

Angela Cobb........................... 17:51.0 Beth Whalen........................... 18:13.3 Melissa Taylor........................ 18:48.5

Master (40+)

Cathy Friedel.......................... 20:02.4

8 and under

Anna Grenevicki..................... 29:59.0 Shaye Coyle........................... 47:05.7 Coralie Lamour...................... 02:19.2

9-11

Sydney Copeland................... 23:16.2 Kaylee Kraver......................... 24:05.9 Elizabeth McLachlan.............. 25:42.9 Aubrey Fortmayer.................. 26:08.7 Amaya Quintal........................ 26:58.1

continued from page 5 Sophia Sardella...................... 26:58.5 Samantha Reed...................... 29:29.3 Riley Crovo............................ 29:45.6 Megan Galli............................ 29:58.7 Trinity Kelley.......................... 31:56.0 Ashlynn Redmond.................. 32:34.4 Sophia Wargo........................ 33:27.4 Madison Prosser.................... 33:54.2 Natalie Pearson-Sikardi.......... 36:34.2 Kathleen Menu....................... 38:14.0 Madison Hannah.................... 38:41.7 Abby Meyers.......................... 40:46.7 Kylie Morgan.......................... 42:38.2 Brianna Batey......................... 42:41.6 Rachel Rockstraw.................. 44:08.4 Abigail Hanks......................... 44:14.5 Zoey Hogeland....................... 44:17.4 Emily Sanders........................ 45:27.3 Allison Duquette..................... 46:29.6 Meg Madeux.......................... 47:37.0 Gabriela Sanchez.................... 51:51.4 Liz Shaw................................ 57:01.9 Madalyn Chape-Biroux........... 04:06.5

12-14

Samantha Folio...................... 19:57.2 Marie Groppel........................ 22:29.3 Sydney Friedel........................ 23:48.8 Kailee Chau............................ 24:33.1 Tara Morgan........................... 24:39.9 Alexis Eastburn...................... 25:50.7 Jessica Leming...................... 27:08.5 Margeaux Madeux.................. 27:10.3 Alexandra Hebert.................... 28:39.2 Sophie Moutsatsos................ 28:54.8 Shelbi Dupre.......................... 32:27.6 Meghan Hardesty................... 35:17.8 Catherine Saylor..................... 36:22.0 Calli Nugent............................ 38:25.3 Skylar Waterman.................... 41:52.6 Jennifer Hyers........................ 45:09.0 Faith Hooper.......................... 46:29.3 Sophia Byrd........................... 47:57.1 Bereanna Hayes..................... 51:41.6

15 - 19

Katie Johnson........................ 22:06.0 Sarah Fisher........................... 22:42.5 Tiffany Mensch...................... 22:44.7 Azure Augustus...................... 23:55.9 MacKenzie Baysinger............. 24:12.0 Maggie Kreuzkamp................ 24:42.6 Desiree Smith........................ 28:52.9 Olivia Dibiase......................... 28:59.9 Lauren Roberts...................... 29:39.5 Summer Dowding.................. 30:53.7 Ashley Thompson.................. 31:40.0 Jessica Manifold.................... 32:34.1 Nikki Deakins......................... 34:12.3 Cheyenne Griffis..................... 36:11.4 Cheyenne Nugent................... 36:18.5 Elizabeth Morrow................... 36:41.3 Kelly Hebert............................ 36:45.2 Marie Hart.............................. 37:39.3 Taylor Grove........................... 38:15.7 Noelle Hyers........................... 40:30.6 Hannah Hardesty.................... 40:33.2 Sabrina Douglas..................... 41:21.6 Bailey Shaw............................ 48:01.3 Kali Herrick............................ 48:01.6 Emma Webb.......................... 48:17.4

20 - 24

Julia Nagy.............................. 21:27.9 Melissa Baldwin..................... 25:04.8 Kelsey Clayton........................ 25:11.3 Sara Kriete............................. 26:17.8 Heather Roeper...................... 26:34.5 Carly Hogsed.......................... 28:48.5 Melinda Vinson...................... 29:12.0 Daphne Laino......................... 29:34.3 Teresa Brantley...................... 29:55.5

Katie Hart............................... 30:49.6 Samantha Defile..................... 31:09.8 Nicole Bracewell..................... 31:11.4 Kathleen Harker...................... 32:47.0 Lindsay Howley...................... 33:38.4 Rachel Barnes........................ 34:11.5 Kristin Symon........................ 34:12.7 Valerie Schulthess.................. 35:09.2 Elaina Smith........................... 35:48.5 Cathryn Restivo..................... 38:59.6 Angelica Chau........................ 39:41.0 Catherine Waldenberger......... 41:13.5 Paige Smith............................ 48:26.2 Katherine Kreuzkamp............. 50:47.8 Samantha Lucas.................... 53:46.1 Danielle Johnson.................... 54:15.8 Caitie John............................. 57:52.0 Debbie Miller.......................... 57:52.6

25 - 29

Dina Viselli............................. 20:51.5 Kelly Galli............................... 22:26.3 Melissa Ford.......................... 26:18.2 Nicole Iannelli........................ 26:40.1 Robin Laverentz..................... 26:47.0 April Reed.............................. 27:03.2 Sarah Grosnick...................... 27:15.4 Katherine Sprayberry............. 27:37.0 Audrey Stewart...................... 27:44.3 Jessica Wiedenbauer............. 27:56.7 Kinesha Greenlee................... 28:30.1 Brittany Prevost..................... 29:05.1 Lindsay Greer......................... 29:08.3 Jacquelyn Merrill.................... 29:42.9 Lisa Merrill............................. 29:54.0 Jill Edwards............................ 29:55.8 Danielle Pirolo........................ 30:29.8 Jamie Szafran........................ 30:53.4 Carrie Friday........................... 30:55.1 Candice Cheeks...................... 31:28.0 Mary Donboch....................... 31:49.3 Lauren Sorrells...................... 31:50.8 Lauren Smith......................... 32:32.7 Jennifer Wilbur...................... 32:53.1 Matteson McCay.................... 32:53.7 Misty Haystead...................... 33:50.0 Alexandra Figuly..................... 34:39.2 Danielle Wye.......................... 34:40.3 Arlynne Aguilar...................... 34:53.8 Catherine Mentillo.................. 35:37.4 Lyndsey McGuire................... 36:50.9 Jessica Dyer........................... 40:42.5 Maegan Mathisen................... 41:10.1 Stephanie Lawler.................... 41:33.6 Billie Dee Crawford................. 42:00.2 Katrina Bailey......................... 42:01.8 Kayleigh Palas........................ 42:22.8 Deanna Kaltenbach................ 46:38.4 Kim Turney............................. 48:00.7 Sabrina Field.......................... 49:13.1 Lacey Heyer........................... 51:50.0

30 - 34

Kim Hunger............................ 19:29.0 Jenny Tagg............................. 22:31.2 Krista Branan......................... 23:22.3 Charlotte Walters................... 24:04.4 Rene Dunne........................... 24:53.7 Angela Coram........................ 25:59.5 Kathryn Gonzalez................... 26:18.3 Jennifer St. Jean.................... 26:41.8 Sally Memmott....................... 27:32.8 Amy Aldridge......................... 27:37.2 Kimmie Harting...................... 27:43.6 Megan Hecht.......................... 28:11.2 Patricia Lucas........................ 28:18.2 Jennifer Cook......................... 28:20.1 Amanda Shagena................... 29:39.8 Cheryl Avence........................ 30:17.8

continues on the next page

7 Running Zone The Starting Line

Run for the Gecko Hawaiian Luau 5K Results

The mother/daughter combo of Melbourne’s Wendy and Cathryn Restivo dressed appropriately for the Run for the Gecko Hawaiian Luau on May 11.

Jenny Pazderak...................... 30:34.5 April Stewart.......................... 30:36.9 Allysson Lyons....................... 31:38.2 Giselle De La Moriniere.......... 31:48.2 Kristin Borromeo.................... 31:57.1 Jana Sharp............................. 32:05.7 Megan Campbell.................... 32:28.6 Ragan Krupp.......................... 32:31.5 Janice Waddell....................... 32:53.4 Elizabeth Taylor...................... 33:10.1 Mindy Klaproth...................... 33:19.7 Joan Thibodaux...................... 33:35.9 Jacinta Dawson...................... 33:48.1 Scarlett Chesser..................... 33:57.8 Amanda Pearson.................... 34:25.8 Patrice Grier........................... 35:22.3 Alyse Widrig........................... 35:46.0 Nicole Wyenberg.................... 35:47.8 Mandy Geiger......................... 36:01.5 Katie Wilson........................... 36:27.1 Kristy Buckley........................ 36:57.2 Kelli Brooks............................ 37:00.9 Jamie Browning..................... 37:47.1 Amanda McKee...................... 39:40.8 Amanda Balius....................... 39:59.0 Bridget McClain...................... 40:54.9 Kristine Fahner....................... 41:05.1 Kelly Smith............................. 42:02.2 Holly Younger........................ 44:57.6 Christina Kelley...................... 45:11.4 Barbara Ferrer........................ 52:05.5 Robyn Nelson........................ 55:34.2 Amanda Chapo....................... 57:01.9 Jessica Miller......................... 00:55.3

35 - 39

Julie Hannah.......................... 19:36.5 Tori Waggoner....................... 21:53.4 Felicity Cunningham............... 22:02.6 Kati Craig............................... 22:39.1 Shana Crovo.......................... 24:05.2 Lisa Petrillo............................ 24:33.5 Diana Campos........................ 25:22.5 Marcia Jeddrie....................... 25:55.9 Kelly Semenko....................... 26:07.2 Aimee Breuer......................... 26:10.6 Donna Davis.......................... 26:24.8 Colleen Simpson.................... 27:29.8 Jennifer Hubbard................... 27:37.0 Lisa Van Dam......................... 27:43.8 Melissa Comstock.................. 29:03.4 Erica Reich............................. 29:17.8 Kelly Tomson......................... 29:18.3 Andrea O'Neill........................ 29:20.5 Laura Hanson......................... 29:32.4 Jennifer Imel.......................... 29:50.9

Viviana Rodriguez.................. 30:11.4 Becky Maitlen......................... 30:31.2 Marisol Wilke......................... 30:39.7 Paola Billsberry...................... 30:41.0 Maria Badure.......................... 30:42.6 Missy Parker.......................... 30:44.8 Nikki Freeman........................ 30:52.7 Stephanie Marrs..................... 30:54.4 Susan Petracco...................... 30:58.8 Ales Genao............................. 32:06.4 Jillian Rothen......................... 32:25.5 Angel Hampton...................... 32:35.7 Heather Hess.......................... 33:50.1 Kay Chau................................ 34:34.0 Kim Ho................................... 34:43.7 Christine Davis....................... 34:51.0 Liliana Villarreal...................... 34:51.4 Christina Hanks...................... 35:05.9 Sonya Hall.............................. 35:56.5 Shanon Gann......................... 38:16.4 Karen Riesett.......................... 38:19.3 Crystal Hoffman..................... 38:20.6 Tristan Borden........................ 38:27.2 Alicia Hooper.......................... 39:56.9 Alicia Sibol............................. 40:02.9 Tara Griffis............................. 40:23.0 Kanani McDowell................... 40:52.8 Nichole Dougherty................. 41:05.4 Theresa Lennon..................... 41:07.4 Becki Walton.......................... 41:19.2

35 - 39 continued

Jenn Manaseri........................ 41:37.6 Ana Nesbitt............................ 41:39.3 Julie Clemons........................ 42:38.2 Jeanette Burch....................... 42:44.5 Lisa Coyle.............................. 44:37.4 Julie Mallisturner................... 49:40.2 Yadiva Morris......................... 50:09.8 Jennifer Adams...................... 53:14.1 Katie Cannon.......................... 56:31.8

40 - 44

Tracy Dutra............................ 20:06.2 Tricia Rydson......................... 21:38.1 Kristina Horn.......................... 21:56.8 Tasha Camps.......................... 22:10.3 Betsy Butler............................ 22:18.2 Trish Facciobene.................... 22:28.7 Charlotte McClure.................. 22:38.0 Brittany Streufert.................... 23:20.6 Kathy Camick......................... 23:53.8 Cheryl Fortmayer................... 24:32.4 Lisa Hamelin.......................... 24:58.9 Michelle Smurl....................... 25:15.1 Trish Ochu.............................. 26:59.4 Kimberly Urbanski.................. 27:14.8

Heather Zahner...................... 27:15.1 Erica Schwarz........................ 28:36.9 Sandra Scheller...................... 28:50.0 Diana Cases........................... 29:14.8 Maria Coughlin....................... 29:21.2 Samantha Guettler................. 29:23.6 Lara Surface........................... 29:37.1 Tammy Naber......................... 29:53.7 Nina Orellana.......................... 30:03.2 Julie Sanders......................... 30:24.2 Victoria Guggenheim.............. 30:45.7 Laura Halsey.......................... 30:46.2 Laura Sardella........................ 32:03.3 Kimberly Philo........................ 32:04.8 Rose Robbins........................ 32:27.7 Tamara Timmons................... 32:32.3 Carolyn Picard........................ 32:50.0 Maria Kostka.......................... 33:49.1 Angela Craig Swider............... 34:12.6 Ellis Wong.............................. 34:34.5 Carmen Costa........................ 34:57.2 Michelle Hutcheson................ 35:07.6 Kristi Dupre............................ 35:34.2 Janet Hurlburt........................ 36:19.4 Stacy Larsen.......................... 36:34.4 Jennifer Duquette................... 37:14.6 Carin Sadlon.......................... 37:14.6 Karolyn Lapage-Watz............. 37:58.6 Michelle Lane......................... 38:02.7 Sheryl Kromash..................... 38:33.2 Wendy Sollenberger............... 39:58.5 Honor Christensen................. 40:26.3 Melissa Koretsky.................... 41:17.0 Marsha Meyers...................... 42:36.0 Susanne Combs..................... 43:21.1 Jennifer Mark......................... 44:34.1 Candy Jones.......................... 46:23.8 Paula Law.............................. 47:04.7 Stephanie Byrd....................... 47:57.1 Victoria Butler........................ 49:03.7 Kelley Farrand........................ 49:53.8 Suzanne Latham.................... 51:45.4 Natalie Marshall..................... 57:38.2

45 - 49

Robin Hernandez.................... 21:02.7 Marie Thomas........................ 22:34.9 Kimberly Prosser................... 25:15.5 Renee White........................... 25:53.4 Kristen Faust.......................... 26:57.9 Joanne Boland....................... 27:06.9 Nadia Hosey........................... 27:25.1 Lori Rattay............................. 28:00.7 Andrea Lucas......................... 28:08.0 Patricia Savage...................... 28:14.0 Tammy Castagnaro................ 28:39.0 Beverly Ochs.......................... 28:47.7 Teresa Triebell........................ 28:48.7 Debbie Pagillo........................ 29:27.0 Tracie Deakins........................ 29:41.0 Sylvie Pappas......................... 30:10.1 Jill Smith................................ 30:25.2 Tina Ring................................ 30:54.4 Yvette Nelson......................... 31:00.1 Sonya Merritt......................... 31:12.7 Christine Ellegood.................. 31:26.1 Celeste Snodgrass................. 31:48.3 Jamie Powell.......................... 31:48.6 Beth Findley........................... 31:57.6 Mary Culy............................... 32:35.1 Teresa Hines.......................... 33:23.5 Kimberley Rayburn................ 33:31.9 Alice Deakins.......................... 33:46.6 Judith Oleen........................... 33:54.8 Linda O'Niell........................... 34:37.3 Diana Ryan............................. 35:00.7 Julie Edwards......................... 35:01.8 Michelle Byrd......................... 35:04.1 Stacia Glavas.......................... 35:24.0 Anne Roeper.......................... 35:25.6 Sharon Loines........................ 35:35.9

continued from page 6 Holly Bowman........................ 35:36.2 Lisa Parry............................... 36:07.1 Mary Ehrhard......................... 36:15.9 Kris Hebert............................. 37:11.2 Christine Smith...................... 37:12.7 Joy Turnigan.......................... 38:09.0 Brenda Fletcher...................... 38:22.3 Wendy Restivo....................... 38:59.0 Krys Demarest....................... 39:01.7 Kristi Barberie........................ 40:05.6 Nanette Santopadre-Nguy...... 40:07.6 Sherry Marshburn.................. 40:19.0 Debra Hardesty...................... 40:33.9 Carlyne Rooney...................... 41:40.5 Shawn Green.......................... 42:25.2 Janet Bainbridge.................... 42:29.8 Cynthia O'Hara....................... 43:21.2 Stephanie Miller..................... 44:02.0 Cindy Hosken......................... 44:10.7 Diana Tromley........................ 44:18.7 Nancy Vangilder..................... 44:26.0 Mayra Hernandez................... 45:44.0 Kelly Moutsatsos.................... 45:53.2 Denise Hurley......................... 45:58.9 Elizabeth Hyers...................... 46:01.2 Joy Huff................................. 46:04.3 Wendy Gargani...................... 46:59.4 Catherine Webb...................... 48:17.4 Nancy Carreiro....................... 49:39.0 Lee St. Pierre......................... 55:22.9 Molly Kirk............................... 56:22.3 Zahra McTammany................ 56:26.4 Sheryl Tobar........................... 57:53.1

50 - 54

Sue O'Malley.......................... 20:56.9 Annie Caza............................. 21:48.4 Midori Wiles........................... 23:38.5 Calla Hess.............................. 24:40.0 Lori Kruger............................. 25:22.7 Sheila Pavlick......................... 25:55.1 Tena Hochard......................... 27:40.1 Pat Mister.............................. 27:42.5 Rhonda Butler........................ 28:38.9 Lori White.............................. 28:47.6 Joanne Silva........................... 29:20.8 Karen Cornthwaite.................. 29:47.4 Kathy Conti............................ 30:05.4 Joan Meadows....................... 30:32.0 Melissa Tabboula................... 30:39.6 Pamela Castellana.................. 30:53.5 Gail Wiseman......................... 30:57.5 Jessica Barone....................... 31:02.1 Jennifer Therrien.................... 31:16.2 Terry Ryan.............................. 32:29.6 Ellen Burns............................. 33:02.8 Traci Bourke........................... 33:32.2 Rebecca Schill........................ 33:37.4 Joy Drawdy............................ 34:38.5 Karen Speed........................... 35:11.9 Jill Caudle.............................. 35:13.7 Anne Weikel........................... 35:21.4 Seher Swenson...................... 35:22.3 Wendy Behrhorst................... 35:24.0 Denise McCourt..................... 36:09.2 Cathy Chapman...................... 36:17.4 Casey Hahn............................ 36:54.6 Lisa Mayer............................. 37:40.1 Kem Sprawls.......................... 37:59.0 Wendy Trahan........................ 38:19.5 Donna Ahles........................... 38:51.2 Teresa Tyson.......................... 39:50.7 Sherri Shamet........................ 39:54.0 Deb Patterson........................ 40:19.9 Debbie Westall....................... 41:38.7 Marylee Bowen...................... 41:41.7 Amy Wilborn.......................... 42:23.1 Sara Griffin............................. 42:35.1 Pat Villanueva........................ 44:01.2 Lori Cooper............................ 44:04.4 Nicole Vanligtenberg.............. 47:58.1

Velma Augustus..................... 48:29.5 Terry Field.............................. 49:13.8 Michele Pineault..................... 50:16.8 Mary Penna............................ 51:00.4 Julianne McCarl..................... 51:21.6 Mary Bartholomew................. 51:26.3 Lorraine Blake........................ 52:51.9 Barbara Alfonso..................... 55:23.5 Joyce Owen............................ 55:28.9 Deborah Keyser...................... 04:18.2

55 - 59

Janet Erlacher........................ 24:00.6 Carol Ball................................ 24:11.1 Elizabeth Ring........................ 25:20.8 Nancy Wingo.......................... 27:12.2 Rosanne Bessenaire............... 28:55.7 Melodie Esposito.................... 29:12.5 Janet Stebbins....................... 29:14.0 Melanie Delman..................... 29:27.2 Theresa Chau......................... 30:18.4 Alexandra McKenna............... 30:30.6 Betsy Bracewell...................... 30:31.0 Karen Suarez.......................... 32:52.0 Luanne Memmott................... 35:31.8 Madeleine McCay................... 35:55.5 Patti Delacruz......................... 36:07.8 Vivian Fisher.......................... 36:47.9 Donna Schafer....................... 36:53.6 Nancy West............................ 37:52.3 Mary Stallings........................ 38:50.1 Terry Kreuzkamp.................... 39:44.3 Lana Jobes............................. 39:44.4 Susan Vaughn........................ 40:33.5 Mary McIntyre....................... 40:42.6 Piyam Brown.......................... 42:39.0 Sue Lazar............................... 42:44.8 Gloria Suan............................ 43:10.9 Denise Devito......................... 44:04.4 Dalys Dunn............................ 44:07.2 Jacqui Gannon....................... 45:33.8 Debbie Kwechin..................... 45:36.3 Vasumathi Vasudevan............ 46:39.5 Kathleen Alaskiewicz.............. 47:49.3 Susi Ray................................. 48:11.8 Hazel Lis................................ 48:37.1 Elaine Dalrymple.................... 50:01.6 Lois St. Jean.......................... 51:10.4 Cheryl Austin......................... 56:24.5 Joyce Conforti........................ 01:38.0

60 - 64

Susie O'Connel....................... 26:45.9 Laurie Herman....................... 26:50.0 Jacquelyn Kellner................... 28:03.0 Gail Dunbar............................ 29:45.2 Pat Kiesselbach...................... 30:02.0 Penny Naugle......................... 30:55.9 Jo Anne Goodson................... 31:20.4 Diane Hardos......................... 32:54.1 Sarah Schroeder.................... 36:46.3 Denise Ketchum..................... 36:53.9 Norine Burr............................ 40:52.9 Milly Krause........................... 41:01.4 Norma Caceres...................... 41:24.0 Mary Ann Bowman................ 42:26.4 Brigitte Fontenot.................... 43:23.2 Ethel Williams........................ 45:09.3 Mary Blauman........................ 47:47.8 Janet Cook............................. 51:57.2 Joanne Potthoff...................... 55:22.5 Sharon Irish........................... 00:45.8

65 - 69

Anne Dockery......................... 21:05.4 Lorraine Petersen................... 26:46.3 Mary Ramba.......................... 28:05.1 Susan Then............................ 32:11.1 Dr. Tonyia Gibbons................. 36:15.5 Jane Spears........................... 36:22.8

continues on the next page

8 Running Zone The Starting Line

Run for the Gecko Hawaiian Luau 5K Results

continued from page 7

Jackson’s Jets and Joggers receive their third place award in the open team category.

Running Zone Foundation events are perfect for the entire family. After Robert Mentillo pushes his children along the 5K course, the tiny tots can then participate in their own race with Zippy the Gecko.

Students from Lewis Carroll elementary school are all smiles as they receive their second place School Participation award.

Stephanie Lanza..................... 40:43.2 Mary Carney........................... 55:12.2 Roxi Cobb.............................. 55:30.9 Mary June Joseph.................. 56:25.1

24:19 25:56 30:55 30:56 39:40 = 2:31:46 Gregg Kraver, Sheila Pavlick, Tina Ring, Penny Naugle, William Pollan 11. Central Middle School Parents 29:04 30:14 30:25 35:02 37:56 = 2:42:41 Willis Lowell, Glenn Webb, julie Sanders, Julie Edwards, Glenn Wiltshire 12. Lewis Carroll Elementary Paren 25:29 31:39 32:04 33:55 42:36 = 2:45:43 Axel Hohl, Allysson Lyons, Laura Sardella, Greg Prosser, Sara Griffin 13. Imagine Parents 28:54 39:59 41:17 42:01 52:06 = 3:24:17 Tim Sollenberger, Wendy Sollenberger, Melissa Koretsky, Billie Dee Crawford, Barbara Ferrer

70 - 74

Willy Moolenaar..................... 28:26.7 Wanda Hizer........................... 42:48.5

75+

Del Lafrance........................... 46:04.1 Dodie Johnson....................... 48:13.2 Katie Marsh............................ 48:27.6 Roberta Osterling................... 55:02.0

OPEN TEAM RESULTS

1. Running Zone 16:09 17:15 17:16 17:24 18:13 = 1:26:17 Peter Clusener, John Davis, Steve Hedgespeth, Luke Redito, Beth Whalen 2. Long Doggers Club 16:46 17:10 17:19 17:51 19:04 = 1:28:10 Michael Fisher, Dillon Mcgee, Shane Streufert, Angela Cobb, Art Anderson 3. Jackson's Jets & Joggers 18:42 20:15 20:43 22:19 24:35 = 1:46:34 Chris Loines, Andy Menschner, Harry Prosser,

Betsy Butler, Chris Bainbridge 4. Set Goals Not Limits 19:37 21:03 22:30 23:50 28:39 = 1:55:39 Julie Hannah, Ron Roff, Marie Groppel, Zach Friedel, Rhonda Butler 5. Up & Running 21:49 21:49 23:29 25:21 25:27 = 1:57:55 Annie Caza, David Bills, Frank Hosey, Elizabeth Ring, Teen Sum 6. Team Black Sheep 21:52 22:35 22:38 23:21 32:32 = 2:02:58 Mike Acosta, Marie Thomas, Charlotte Mcclure, Brittany Streufert, Ragan Krupp 7. Runaways 18:21 21:57 24:59 26:46 33:17 = 2:05:20 Julio Castillo, Kristina Horn, Lisa Hamelin, Susie O'Connel, Hunter Demarest 8. Popo Ohana 27:44 28:21 28:31 29:21 30:43 = 2:24:40 Kimmie Harting, Jennifer Cook, Kinesha Greenlee, Michael Cook, Maria Badure 9. Honeybadgers 25:40 26:19 29:54 34:13 34:38 = 2:30:44 Larry Miller, Kathryn Gonzalez, Tammy Naber, Angela Craig Swider, Linda O'Niell 10. Indian Harbour Montessori Parents

14. Lil Tori Heel Nippers 24:43 38:45 39:45 50:48 51:27 = 3:25:28 Maggie Kreuzkamp, Nick Bartholomew, Terry Kreuzkamp, Katherine Kreuzkamp, Mary Bartholomew 15. BRP 32:29 55:23 55:23 55:24 55:31 = 4:14:10 Megan Campbell, Joanne Potthoff, Lee St. Pierre, Barbara Alfonso, Roxi Cobb

CORPORATE TEAM RESULTS

1. Harris 18:21 18:38 20:26 20:43 23:39 = 1:41:47 Julio Castillo, Doug Hernandez, Jay Claybaugh, Peter Mcmahan, Midori Wiles 2. Health First 18:44 19:12 20:31 21:28 22:32 = 1:42:27 Chi Cam, Keith Snodgrass, Michael Howley, Julia Nagy, Jenny Tagg

SCHOOL PARTICIPATION School

Participation

Imagine Count...............................................20 Lewis Carroll Elementary Count....................19 Indian Harbour Montessori Count.................12 Holland Elementary Count ..............................6 Central Middle School Count...........................5 Ascension Count............................................ 2 Manatee Elementary Count.............................2 Odyssey Count................................................1 Ralph Williams Elementary Count...................1 Sherwood Elementary Count..........................1 Brevard Academy Count..................................1 Meadowlane Count.........................................1 West Shore Count...........................................1 Grand Count...................................... 72

9 Running Zone The Starting Line

Series Slayers

by Patti Sponsler

The 2012-13 Running Zone Foundation (RZF) Race Series came to a close on May 11 as more than 900 athletes crossed the finish line and then celebrated the 10th anniversary of the Run for the Gecko Hawaiian Luau 5K.

Throughout the season, the Series offered seven festive, family friendly events - ranging in distance from 3K to 5K – and helped Brevard County athletes of all ages gain fitness, increased self esteem, healthy life styles and for the fleetest of feet, a chance to share in the season-end prize and award purse worth $10,000.

Congratulations to everyone who overcame their self-doubts and worked hard to achieve new fitness they might have previously not thought possible. Please join us at 7 p.m. on June20 in the Holy Trinity Upper School auditorium as we honor this seasons overall, age group and team awards.

Below we highlight our overall and overall Master’s (40+) male and female champions.

Peter Clusener, Overall Male Champion 2012-13 Series Performance Firecracker 5K: 1st 35-39, 17:12 I Run for Pizza 5K: did not race Ghostly Gecko 5K: 1st OA, 16:07 Jingle Bell 2-Miler: 3rd OA, 10:06 Monkey Madness 3K: 3rd OA, 9:43 Pirate Plunder 2-Miler: 2nd OA, 10:11 Run for the Gecko Hawaiian Luau 5K:

1st OA, 16:09

Flip through any race photos from the RZF events, and it’s easy to find a plethora of emotion on the faces of those racing. But it is usually joy and a sense of fun that you see in the eyes of Melbourne’s Peter Clusener. At one point the now 36-year-old entrepreneur had walked away from the sport – injured and burned out - after a pressured collegiate career, a 2:19:29 personal best 2003 Chicago Marathon that earned him a spot to the 2004 Olympic Marathon Trials where, after leading a deeply competitive field that included Meb Keflezishi and Alan Culpepper, Clusener dropped out, posting a DNF.

Today, the now two-time RZF Series champ says he is happy to be able to run at all and that the racing is a bonus. He especially enjoys mixing it up with the younger hot shots. Last season one of them, then 18-year-

Any plans for your winnings? I need it. I can feed myself now (laughs). I bought a GPS watch – those things are awesome. I can use Jack Daniel’s running formula, look at my watch and be right on target.

Beth Whalen, Overall Female Champion

Melbourne’s Peter Clusener, now a twotime Running Zone Foundation Race Series champion, is dressed for the part as he takes the win at the Ghostly Gecko 5K in 16:07 on Oct. 20. The spooktacular evening race and the Jingle Bell 2-miler are Clusener’s favorite Series races.

old Michael Fisher, blocked Clusener from a second straight Series victory, relegating his elder competitor to second overall. Clusener turned the tables this season and Fisher will be accepting the second place trophy and check during the June 20 awards ceremony.

Quick Hits

Occupation: Breeds tropical fish and raises gourmet mushrooms.

Favorite Running Zone race and why: I like the Ghostly Gecko because you get to dress up. I wore a mask this year and that didn’t get too cumbersome. I also like the Jingle Bell 2-miler because all the fast (high school and collegiate) kids come out and we’re all out there just battling it out. Too bad they can’t stick around for the whole Series.

Biggest challenge this season: I twisted my ankle real bad at the end of last season. I ran with it still kind of screwed up at the Firecracker and missed the Run for Pizza Football Kick-off 5K for the second year. I also broke my toe. That still hurts a little, but that is just part of running.

Training philosophy: I like (Jack) Daniels (coach, not the whiskey) and Lydiard’s standard of high mileage. As far as racing, going out fast works for me in some ways. I have to get away from the younger guys so they don’t latch on.

Best piece of advice for those new to racing: Have fun and not be intimidated. As far as getting faster, nothing is better than getting in the mileage.

RZF Series Performance Firecracker 5K: 2nd OA, 18:28, I Run for Pizza 5K: did not race Ghostly Gecko 5K: 2nd OA, 18:16 Jingle Bell 2-Miler: 2nd OA, 11:33 Monkey Madness 3K: 2nd OA, 10:52 Pirate Plunder 2-Miler: 2nd OA, 11:35 Run for the Gecko Hawaiian Luau 5K:

2nd OA, 18:13

Although Beth Whalen loves to run, her heart belongs to God and Mark Mihlebach, the man she will be marrying in June. Her Facebook posts and conversations are often peppered with encouragement, Bible verses and gratefulness and her mind is normally focused on motivating and helping others through her coaching, employment and church activities.

On April 6, when last season’s female Series champion and then current Series leader, Angela Cobb, missed the Pirate Plunder 2-miler, Whalen had no idea that the Series victory then became hers to lose. Her training partner and good friend, Kim Hunger, had to point it out to her. continues on the next page

Melbourne’s Beth Whalen – this year’s Running Zone Foundation Race Series overall female champion shows her winning form and her then new engagement ring at the Brevard Zoo Monkey Madness 3K on Mar. 2.

10 Running Zone The Starting Line

Series Slayers

continued from page 9

Although Whalen placed second overall in each of the RZF events she raced, it was her faithfulness and consistency –two principles she practices – that allowed her to earn the top spot in the seven-race Series that totals points from your top six races. Whalen earned six second-place finish points (540) to Cobb’s five first-place points (500).

Quick Hits

Occupation: Personal trainer at LifeShape Fitness; sales associate at the Flop Shop and Satellite high school cross-country and track coach.

Favorite RZF race and why: It was the Firecracker 5K because the Trinity fitness camp I was helping coach all did it together.

It was so fun to see so many athletes show up early to warm up and do a team devotion and prayer before the race. I remember feeling excited and ready to race that day! Everyone ran well and cheered each other on and the atmosphere of the race set everyone on fire for the cross-country season in the fall.

Biggest challenge this season: Finding balance as there was transition after transition in my life. I had to find peace in the midst of chaos as jobs, family, relationships and housing were all changing. It was hard to stay focused and set goals because I couldn't always train with my training partner Kim Hunger.

I was coaching and motivating athletes, but I was forgetting that I loved the sport too! I have learned a lot from the many places and people I have been blessed to work with and live with but I am excited to be married this month and have the stability of personal training at one facility.

Training Philosophy: Your results must always outweigh your excuses. If you want something bad enough you have to set goals and stick to the plan no matter what life throws at you. I am a strong believer that you are who you train with, and you can only be as strong as your weakest link. I truly loved running for Western Illinois University because my teammates were a huge part of my success as an athlete. We held each other accountable and we knew when someone was doing their part. I believe that if you’re going to put on your shoes and run then you should do it with all your heart. I don’t like racing when I know I haven’t trained because I don’t want to get myself in the habit of going through the motions. I believe we must always be setting new goals for ourselves so

we can run with perseverance and faith until we have finished the race.

Best piece of advice for those new to racing: Never give up or back down! It won’t always be easy but it will be worth it. There are no short cuts in long distance running. You have to train and do the work, and inevitably you will reap what you sow. I think if you can commit yourself to entering and completing the RZF Series this next year you will have a different heart and passion for running and the people who run!

Any plans for your winnings? My plans for my earnings are to give it back. My initial thought was ‘YAY... I am going to go get the road bike I have always wanted from Jim and Ginger at Revolutions bike shop’, but it was heavily weighing on my fiancé’s and my heart that Pastor Tom from CenterPointe church knows what to do with it. We have been serving in the children’s ministry there for several months now and we are just in awe of the things God is doing in and through the people of that congregation and with the summer approaching I believe it will be put to good use in the different ministries and outreach programs.

Shane Streufert, OA Master’s (40+) Champion RZF Series Performance Firecracker 5K: 1st 40-44, 17:35 I Run for Pizza5K: OA Master, 16:55 Ghostly Gecko 5K: OA Master, 16:57 Jingle Bell 2-Miler: OA Master, 10:37 Monkey Madness 3K: OA Master, 9:54 Pirate Plunder 2-Miler: 3rd OA, 10:24 Run for the Gecko Hawaiian Luau 5K:

OA Master, 17:18

Maybe Shane Streufert’s wife, Brittany, knows where he hides his cape. Only Superman could have pulled off what this 41-yearold Viera resident has accomplished this season. Check out this sliver of his 2012-13 races to see if you agree: n Ran all seven RZF Series events, earning 1st place age group in the Firecracker 5K; 3rd overall at Pirate Plunder and taking the top Master’s spot in the rest. n Earned the top spot in the 12-race Space Coast Runners Runner of the Year Series after placing first overall in three of their events; second overall in six of the races; third overall in two and top Master in one. n Set personal bests at every distance this

Viera’s Shane Streufert, the 2012-13 Running Zone Foundation Race Series Master’s champion, sets the first of many personal bests during the season as he crosses the line in 16:55 at the I Run for Pizza Football Kickoff 5K on August 11.

season. n Won the inaugural Singer Island Half-Marathon on April 27 in 1:20:33. n Placed fifth overall at the Rock ‘n’ Roll St. Pete Half-Marathon on Feb. 10 in 1:18:04 n Placed fifth overall at the Bahamas HalfMarathon on Jan. 20 in 1:22:26. n Placed 3rd in his age group and 13th overall at the Rock ‘n’ Roll Savannah Marathon on Nov. 3 in 2:56:41. Streufert and training pal, John Davis, had planned to run the New York City Marathon on Nov. 4. After learning late in the afternoon of Nov. 2 that the Big Apple had cancelled the event, the men, together with their wives, sped up to Savannah and toed the starting line after just a few hours of sleep. n Was part of the six-member relay team that broke the Keys 100 (mile) course record on May 18 in 9:23:59.

Quick Hits

Occupation: CFO Favorite RZ Series race this season and why: I would have to say ‘I Run for Pizza’.

It was a PR for me and the first time I broke 17-minutes in the 5K. The competition this year was incredible, I think we had 15 runners go sub-17 minutes.

Biggest challenge: Trying to fit all the races in without it impacting training. Realistically, when you race as much as I do, you have to pick certain races that you are going to focus on and train through the rest of them.

Training philosophy: I found that I perform continues on the next page

11 Running Zone The Starting Line

Series Slayers

continued from page 10

best on high mileage training with a couple of workouts each week that include varying distances at mile to half-marathon pace.

You also took the overall top spot in the Space Coast Runners Runner of the Year series as well as pull off additional and amazing feats of feet. How did you juggle all that training and racing with a full-time position; marriage and a (any?) social life? I’m very lucky that my wife is a runner, as well, so she is very supportive and really, training and racing is our social life.

We both have great friends who we train and race with and most of our vacations revolve around traveling somewhere for a race.

Best piece of advice for those new to racing: If you want to perform at your best on race day you have to put in a lot of training in advance. Don’t expect to just show up on race day and perform well.

Any plans for your winnings? Probably register for some more races.

Cathy Friedel, Overall Female Master’s Champion RZF Series Performance Firecracker 5K: 1st 45-49, 20:34 I Run for Pizza 5K: OA Master, 20:19 Ghostly Gecko 5K: OA Master, 20:19 (no

typo, two identical times!)

Jingle Bell 2-Miler: OA Master, 12:40 Monkey Madness 3K: 1st 45-49, 12:12 Pirate Plunder 2-Miler: OA Master, 12:47

Satellite Beaches Cathy Friedel, #40, on her way to the female Master’s win at the Run for the Gecko Hawaiian Luau on May 11. That 49-year-old mother-of-five also earned the female Master’s victory in the 2012-13 Running Zone Foundation Race Series.

49 and competing against younger, hungrier women, Friedel’s name is still a constant on Master’s and overall podiums

Quick Hits

Occupation: Financial analyst at SAIC. Favorite race this season and why: Ghostly Gecko 5K because I really like the course. It’s an evening race so it’s not too hot. I also like it because it is not completely flat and there is no running on sidewalks.

Biggest challenge: Trying to mix in the running races with triathlon training. I use the road races as a workout. If I have a three-hour bike scheduled on a race day, I still have to get those three hours in either before or after a race.

Training philosophy: (Coached by Virginia’s Debi Bernardes who prescribes strict adherence to periodized heart rate zones) I try to stay healthy by drinking lots of water and taking vitamins and not overdo it when I’m feeling an injury coming on. I will cut a workout short if I feel pain.

Best piece of advice for those new to racing: It’s easier to run with others so it’s good to find a group to run with. Don’t try to do too much too fast – build a base before starting speedwork. If you have a coach, stick with his or her plan. Don’t try to mix different types of training plans. I’ve tried that and it didn’t work for me.

Any plans for your winnings? Buy new running shoes for (daughter) Sydney and I. Sydney will be doing cross-country in the fall so she’ll also need new training shoes and cleats.

Run for the Gecko Hawaiian Luau 5K:

OA Master 20:02

This year’s female Master’s champion, Cathy Friedel, is a picture of restraint, patience and balance. Perhaps you have to be to successfully juggle a full-time job with raising five busy children and knocking out the requisite mileage for road races and triathlon.

In an age of instant gratification and short-term thinking, it can be equally challenging to adhere to a triathlon training program that forces you to go easy most of the time, especially when your friends run past in a quick blur or other cyclists drop you in the first mile; and especially when you know in your soul that you are able to go so much faster right now.

Race day, however, is a different story.

That’s when her coach lets her unleash and, at

Melbourne’s Brad Daszynski just moments away from earning the overall win at the 2013 Pineapple Man Triathlon in Melbourne Beach. Check out complete race results at http://www. multirace.com

12 Running Zone The Starting Line

Running Zone Foundation Series Champions

Peter Cluesner Michael Fisher 2nd OA 1st OA

John Davis 3rd OA

Shane Streufert Charley Pavlick 1st 8 & under OA Master

Daniel Tressler 1st 9-11

Mason Jones 1st 12-14

Thomas O'Conner 1st 15-19

Dillon McGee 1st 20-24

Andy Dutra 1st 25-29

Steve Hedgespeth 1st 30-34

David Grant 1st 65-69

George Then 1st 70-74

Tom Ward 1st 75+

Beth Whalen 1st OA

Angela Cobb 2nd OA

Kim Hunger 1st 30-34

Tracy Dutra 1st 35-39

Mary Hofmeister 1st 40-44

Anne Dockery 1st 60-64

Mary Ramba, 1st 65-69

Julio Castillo 1st 35-39

Steve Chin 1st 40-44

Chris Loines 1st 45-49

Joe Hultgren 1st 50-54

Matt Mahoney 1st 55-59

Bud Timmons 1st 60-64

Melissa Taylor 3rd OA

Cathy Friedel OA Master

Kaylee Kraver 1st 8 & under

Marie Groppel 1st 9-11

Samantha Folio 1st 12-14

Sarah Fisher 1st 15-19

Series MALE Award Overall.............. Age...................City

1st Peter Clusener ..... 35................. Melbourne 2nd Michael Fisher ..... 20............ W. Melbourne 3rd John Davis ........... 34................. Melbourne

Masters (40+)

Melissa Baldwin Jessica Weidenbauer 1st 25-29 1st 20-24

55 - 59

1st Matt Mahoney ..... 56................. Melbourne 2nd Jim Cunningham .57.......................... Viera 3rd Abe Oros ............. 59................... Palm Bay

60 - 64

8 & Under

1st Bud Timmons ..... 61........................ Cocoa 2nd Ray Brown .......... 64................. Melbourne 3rd Teen Sum ............ 63................... Palm Bay

Marie Thomas 1st 45-49

9-11

1st David Grant ......... 65.......................... Viera 2nd Gary Castner ....... 66................. Melbourne 3rd Graham Austin .... 65..................Rockledge

35 - 39

Master Shane Streufert.... 40.......................... Viera 1st Charley Pavlick .... 7................... Melbourne 2nd Dylan Maxik ......... 8....................Indialantic 3rd Victor Valentin ..... 7....................Rockledge

65 - 69

1st Daniel Tressler iii . 10....................... Oviedo 2nd Malachi Jones ..... 10.................... Titusville 3rd Matthew Zuhlke ... 10.Indian Harbour Beach

70 - 74

1st Mason Jones ....... 13.................... Titusville 2nd Joseph Tierney .... 12........ West Melbourne 3rd Paul Jaime ........... 13..................Indialantic

1st Tom Ward ........... 75.......Melbourne Beach 2nd Bob Pecor ........... 77.......Melbourne Beach

12-14

1st George Then ....... 70.Indian Harbour Beach 2nd Jim Anderson ...... 71...........Ormond Beach

75+

Anne Caza 1st 50-54

Nancy Wingo 1st 55-59

1st Tracy Dutra ........39............Melbourne 2nd Julie Hannah ......38............Melbourne 3rd Tricia Rydson .....39...... Melbourne Beach

40 - 44

25 - 29

1st Kaylee Kraver ...... 8...............Merritt Island 2nd Aubrey Fortmayer .8................... Melbourne 3rd Anna Grenevicki .. 8....................Indialantic

1st Mary Hofmeister ............................ 44...

Malabar 2nd Betsy Butler .......43.... Cape Canaveral 3rd Lewis Carroll Elementary 3rd Charlotte McClure....40............Rockledge Corporate Team Results 45-49 1st Harris Corporation 1st Marie Thomas ....47............Rockledge 2nd Health First 2nd Sheila Pavlick .....49............Melbourne 3rd Florida Today 3rd Andrea Lucas .....46............Melbourne Open Team 50 - 54 1st Long Doggers Club 1st Annie Caza .........50............ Indialantic 2nd Running Zone 2nd Midori Wiles .......51............Melbourne 3rd Jackson's Jets and Joggers 3rd Lori Kruger .........50............ Indialantic

30 - 34

1st Marie Groppel ..... 11.......................... Viera 2nd Jordan Michaels .. 11.............Merritt Island 3rd Tara Morgan ........ 11................... Palm Bay

1st Nancy Wingo .....59............Rockledge 2nd Melanie Delman .55............Melbourne 3rd Kathleen Killeavy ....55.. Indian Harbour Bch.

1st Samantha Folio ... 13................. Melbourne 2nd Kristen Owl ......... 14................... Palm Bay 3rd Madison Howard .12................... Palm Bay

1st Anne Dockery ....64....Melbourne Beach 2nd Lorranie Petersen ....64...West Melbourne 3rd Jo Anne Goodson ...61...West Melbourne

1st Sarah Fisher ........ 17........ West Melbourne 2nd Tiffany Mensch ... 16................... Palm Bay 3rd MacKenzie Baysinger .15..................Rockledge

1st Mary Ramba ......65...................Cocoa 2nd Susan Then ........65.... Indian Harbour Bch. 3rd Mary June Joseph .65..... Satellite Beach

1st Melissa Baldwin .. 23................. Melbourne 2nd Robin Laverentz .. 24.... Indian Harbour Beach 3rd Danielle Johnson .24.... Indian Harbour Beach

1st Willy Moolenaar .71............ Indialantic 2nd Katie Marsh ........74............Melbourne

1st Chris Loines ........ 45.............Merritt Island 2nd Doug Nichols ....... 49................. Melbourne 3rd Doug Butler ......... 49................. Melbourne

1st Jessica Wiedenbauer... 29................... Palm Bay 2nd Candice Cheeks ... 27................. Melbourne 3rd Kara Downs ........ 25......................Orlando

Corporate Cup Challenge

1st Joe Hultgren ........ 52................. Melbourne 2nd Art Anderson ....... 52................. Melbourne 3rd Bret Halliday ........ 50........................ Cocoa

1st Kim Hunger .......32....................Palm Bay 2nd Krista Branan .....32...................Melbourne 3rd Jenny Tagg .........30............ W. Melbourne

School Participation....

15-19

1st Thomas OConnor .16.......Melbourne Beach 2nd Andrew Scholl ..... 17................. Melbourne 3rd Mike Groppel ....... 15.......................... Viera

20-24

1st Dillon McGee ....... 22..................Indialantic 2nd Mark Mihlebach ... 23.......Melbourne Beach 3rd Ryan Rattay ......... 24................... Palm Bay 1st Andy Dutra .......... 27................. Melbourne 2nd Chi Cam ............... 29................. Melbourne 3rd Ron Abel .............. 29........... Satellite Beach 1st Steve Hedgespeth .................................. 34 West Melbourne 2nd Andy Menschner . 33................. Melbourne 3rd Greg Reverdiau .... 30................... Palm Bay

35 - 39

1st Julio Castillo ........ 37................. Melbourne 2nd Thaddeus Austin .. 35................. Melbourne 3rd Jonathan Howse .. 36........ West Melbourne

40 - 44

1st Steve Chin ........... 43........... Satellite Beach 2nd Harry Prosser ...... 43..................Rockledge 3rd Ron Ritter ............ 40.......................... Viera

45 - 49

50 - 54

Female

1st Beth Whalen ........ 26................. Melbourne 2nd Angela Cobb ........ 27.......Melbourne Beach 3rd Melissa Taylor ..... 34....Indian Harbour Bch.

Masters (40+)

Master Cathy Friedel ....... 48........... Satellite Beach

8 & Under

9-11

55 - 59

12-14

60 - 64

15 - 19

65 - 69

20 - 24

70 - 74 75+

25-29

1st Roberta Osterling .77..... Satellite Beach

30-34

1,000+ Harris Corporation.

Harris Corporation <1,000 Florida Today.

Florida Today <100 Christie Dental 1st Indian Harbour Montessori 2nd Holland Elementary

13 Running Zone The Starting Line

It’s Ba-ack!

by Patti Sponsler

Want to commit to your fitness and save some hard-earned cash?

Register before July 4 for all seven for the 2013-14 Running Zone Race Series events and save $46.

The festively themed family events range in distance from 3K (1.8 miles) to 5K (3.1 miles) to promote participation among both walkers and runners of all ages and abilities.

And each race offers amazing amenities that include colorful technical race shirts; free childcare during the race; free kids’ runs with Zippy, the Gecko mascot; disposable D-tag timing with instant printouts of race results that include pace-per-mile splits; a generous post-race party; standard overall and Melbourne’s Chris Slusher showed his patriotic spirit at last year’s Firecracker 5K, the first of age group awards; great door prizes and one the Running Zone Foundation Race Series. The random giveaway of something really cool 2013-14 Series starts with a bang – Firecracker 5 - July 4 at 7 a.m. at the Liberty Bell Museum in like an Apple iPad or a surfboard. And don’t Melbourne. forget to check out the free-to-download fin-

ish photos after each event.

Thanks to great community sponsors, the Series also offers a $10,000 purse in cash and gift certificates to the top three overall males and females; overall male and female Master’s (40+) winners and the top three men and women in each of the 16 age groups.

The first race of the 2013-14 Running Zone Foundation Race Series – the Firecracker 5K - kicks off on July 4 at 7 a.m. at the Liberty Bell Museum in Melbourne. In addition to the cool amenities we’ve already listed, each finisher will receive an American flag and we will be offering the Most Patriotic Costume Contest.

Complete information about and registration for the Firecracker 5K and 2013-14 Running Zone Foundation Race Series is available at http://www.runningzone.com/ series/index.php

Running Zone Foundation Gives Back Did you know that in addition to the increased fitness, friendships and self-esteem the Running Zone Foundation events promote, race proceeds are donated to our local charitable and non-profit organizations?

During this past season, total Foundation donations exceeded the quarter-million mark ($250,000) and that amount does not yet include donations from the Run for the Gecko Hawaiian Luau 5K.

Running Zone Foundation Donations include:

n Brevard Zoo Monkey Madness 3K: donated $7,000 to Brevard Zoo.

n Corporate 5K: donated $2,500 to United Way. n Pirate Plunder 2 Miler: donated $3,500 to M.O.R.G.A.N. Project.

n Long Doggers Kid’s Marathon & Half Marathon: donated $1,200 to Ronald McDonald House Charities of Central Florida.

Laura Spedick of RZF, Jeff Kiel of Florida Today, Martha Brown of United Way, Denise Piercy RZ

Kristen Malfara of M.O.R.G.A.N. Project, Dave Ryan of Morgan, Laura Spedick, Sharon Jeavons of Morgan

14 Running Zone The Starting Line

Stress Fractures and Runners

By Richard C. Wilson, DPM, Melbourne Podiatry Associates

As overuse injuries, stress fractures result from an increase in mileage or speed, a change of running surfaces, or sometimes from a change of shoes.

Immobilization with a walking boot is often utilized as well, to protect the area and to accelerate healing. During the recovery phase, activities such as cycling and swimming can sometimes be allowed as cardiovascular alternatives to running. It is important to continues on the next page

COLUMBIA COLUMBIA

rest. Because the symptoms may temporarily improve with rest, many runners do not seek treatment for many weeks.

The diagnosis of stress fracture is usually made by clinical examination but imaging techniques may be helpful. Standard x-rays will not show a stress fracture for at least 10-14 days after onset of symptoms, and sometimes not for four to five weeks, if at all.

Imaging techniques such as bone scan and MRI will show the stress fracture earlier and often in more detail than would an x-ray.

Any bone of the leg or foot can suffer a stress fracture. In the general population, the heel bone, or calcaneus, is the most frequently involved bone. In runners, the tibia (shin bone) is most often involved. Symptoms of this stress fracture are often misdiagnosed as the more benign condition known as “shin splints”. The metatarsals are also frequently involved, with more than half of these injuries involving the second metatarsal. Metatarsal stress fractures have the quickest onset of symptoms of any stress fracture.

Treatment of stress fractures involves prolonged rest, often up to six to eight weeks.

STS-1 STS-1

Meghan decided to sign up for the half marathon. Having run 5 and 10K races for the last two years, she decided to take the next step. She increased her daily three-mile run to six miles, and was easily able to run the greater distance. After the first week of the increased mileage, she woke up with foot pain. She noticed swelling and tenderness on the top of her left foot. She tried to continue running shorter distances, but after three weeks the pain had not subsided. She went to her local sports podiatrist and his clinical examination and x-rays showed the condition to be a metatarsal “stress fracture”.

Stress fractures, or “fatigue fractures”, are one of the few sports injuries of the foot that require the patient to stop running and to rest. They are partial, incomplete fractures or breaks in the bone that occur from overuse rather than traumatic injury.

Although stress fractures are common in runners, they are also common in military personnel, especially during basic training or prolonged marching. In fact, the injury was first described in this population by the German military surgeon, Dr. Breithaupt, in 1855, who called it “march fracture”.

Stress fractures occur when repetitive force causes muscles to become fatigued and unable to absorb shock, which is transmitted to a bone. This decreased shock absorption, along with the microtrauma itself, results in small cracks in the bone. Unlike an acute traumatic fracture, the crack in the bone is usually incomplete and the bone is not broken apart.

As overuse injuries, stress fractures result from an increase in mileage or speed, a change of running surfaces, or sometimes from a change of shoes. Additional risk factors include certain types of foot structure - especially flat or high arched feet; weakened boned (osteoporosis); excessive use of alcohol or tobacco; and female gender.

At particular risk are females who fit the description of the “female athlete triad” (poor nutrition, eating disorders, and amenorrhea, or absent menstrual cycle), all of which lead to osteoporosis.

The symptoms of stress fracture can be variable. There is usually localized tenderness, often with swelling. The pain typically is worsened by activity and improved by

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15 Running Zone The Starting Line The Athlete’s Kitchen

Weight Management Update

By Nancy Clark MS RD CSSD

As an athlete, you are unlikely obese, but you may have concerns about your weight or have relatives who struggle with their weight.

To address the complexities of how to deal with undesired body fat, the Weight Management Group of the Academy of Nutrition & Dietetics held a conference (Indianapolis, April 2013). Here are some highlights.

Dieting and weight

n An estimated 35% of all US adults are not only overfat but also pre-diabetic, including 50% of adults over 65 years. Relatives who have watched a loved one needlessly die from diabetes see first-hand the need to prevent themselves from going down the same road.

There are clear benefits from eating wisely and exercising regularly! Losing just 5% of body

Running Zone Foundation

weight can reduce health risks attributed to diabetes. n Most dieters want to lose weight quickly.

The problem is that plan tends to backfire. You can lose weight fast or lose weight forever— but not lose weight fast and forever. n Most dieters regain about two-thirds of their weight loss within a year and all of it within 3 to 5 years. Tips to maintain weight loss include: exercise regularly, eat fewer fatty foods, watch less TV, have strong social support, and sleep more than 5 hours a day. n Chewing gum can help lean people conA protein-rich breakfast with 25 to 35 grams sume fewer calories, but that is not the case for of protein helps manage appetite for the rest obese gum-chewers. (Perhaps the act of chew- of the day. ing increases their desire to eat?) soaked with dressing (not on the side, as ren To stay on track, successful dieters should plan ahead by predicting everything that could quested), the dieter knows he can send it back, not eat it, or eat less of it. possibly go wrong with their eating plan and develop strategies to deal with the unexpected.

For example, if the waiter serves the salad continues on the next page

Stress Fractures and Runners

plete break in the bone (“true” or “frank” fracture).

The value of prevention cannot be overemphasized. Avoid rapid increases in mileage and speed, and abrupt changes in running terrain. Change shoes often. It is recommended that shoes be replaced every 300-500 miles, as the shoe’s midsole has lost much of its shock absorption by then. Good nutrition, especially in females cannot be overemphasized.

If any symptoms suggestive of stress fracture arise and do not disappear after two weeks of rest, see your sports podiatrist.

A Running & Walking Club “Not Just for Lizards”

Summer Track Series!

6:00PM

Holy Trinity Episcopal Academy Upper School Track June: 100, 400, 800, 1600, HJ June 12: 200, 400, 3200, 4 x 400, LJ, HJ, SP June 19: 100, 400, 800, 1600, LJ, HJ, SP

June 26: 100, 200, 1600, 3200, 4 x 400, LJ, HJ, SP HJ= High Jump LJ= Long Jump SP= Shot Put

continued from page 14

MRIs will show a stress fracture earlier and often in more detail than would and x-ray.

continue rest until symptoms are completely gone. The American Academy of Podiatric Sorts Medicine recommends that activity be delayed for two weeks after symptoms have resolved, to allow extra time for healing and to decrease the chance of re-injury. Stress fractures that have not completely healed are at risk for re-injury or progression to a com-

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.

16 Running Zone The Starting Line

Weight Management Update

A 100-calorie portion of natural whole almonds actually has only 80 available calories due to digestibility.

n If you “blow your diet,” please don't hate yourself. Just regret you over-ate and learn from the experience. You learned to overeat for a reason. (For example, overindulging in birthday cake may have been your “last chance” to eat cake before your diet started again the next meal.) The better plan can be to enjoy a reasonable slice of cake for several days. You’ll feel less need to overindulge when you know you can have more cake the next day (just fit it into your calorie budget). n Other success-promoting dietary habits include using portion-controlled foods and keeping food and weight records. High-tech diet aids include: tracking steps by wearing a pedometer (goal: 10,000 steps a day), and wearing an armband or other body-activity monitor that detects changes in activity over time. Some popular high-tech tools include New Lifestyles-1000 pedometer, FitBit Zip, and Nike Fuel Band. (Note: Accuracy of the high-tech tool is less important than day-today reproducibility.) n Websites or apps like FatSecret.com, CalorieKing.com, LoseIt.com, and MealLogger. com can also be helpful. In the near future, you'll be able to take a photo of your meal and an app will then calculate the calories.

This info will be very helpful when eating in restaurant with super-sized meals!

Food and weight

n An estimated 80% of weight loss happens by eating fewer calories; 20% relates to exercise. You need to change your diet to lose weight and change your exercise to keep weight off.

continued from page 15

n Overweight people tend to eat by time cues. Noon is lunchtime, regardless if the clock is significantly wrong! n Adults may eat more of a food if it is deemed healthy. That is, subjects ate more oatmeal cookies when they were described as high fiber, high protein as compared to high sugar, high butter. And yes, even healthy high fiber and high protein calories count! n In contrast, adolescents (who are heavily influenced by their peers) tend to eat less of a food labeled healthy. For teens, eating carrots is just not as acceptable as eating chips. n People who eat a high protein diet (25% of calories) tend to eat fewer calories per day. A protein-rich breakfast with 25 to 35 g protein helps manage appetite for the rest of the day. n The decline in hearty breakfasts mirrors the rise in obesity. Try eating an 800-calorie protein-rich breakfast and see what that does to your appetite for the rest of the day! You'll undoubtedly notice you feel less need to “reward” yourself with evening treats. n A 100-calorie portion of natural whole almonds actually has only 80 available calories due to digestibility. The same likely holds true for other high fiber, high fat “hard” foods, such as other kinds of nuts. People who frequently eat nuts are actually leaner than folks who avoid nuts; hence, you need not fear them as being “fattening” (in moderation, of course, as with all foods).

Exercise and weight

n Weight loss is about quality of life; exercise is about health. However, exercise strongly predicts who will be able to maintain their lost weight. While the reason for this is unknown, some researchers wonder if purposeful exercise allows the reduced obese person to eat more calories? (You know—the more you exercise, the more you can eat.) Or perhaps exercise is a marker of discipline and dedication to maintain a healthier eating style and lifestyle? n Lifting weights is a good entry point for unfit people who want to start exercising.

First they get strong, and then they can add on the walking, jogging, and aerobic activities. n Lifting weights reduces the loss of muscle that occurs with diet-only reducing plans and creates the same health benefits of slimming the waist-line and improving blood glucose levels (hence reducing the risk of diabetes). n Because weight loss without exercise

contributes to loss of muscles and bone-density, some health professionals advise against weight loss for older people. Instead they recommend that people over 60 years focus on adding on exercise rather than subtracting food. You are never too old to lift weights! n An effective exercise program includes 110 minutes per week of moderate to vigorous physical activity and two times a week of lifting weights for about 20 minutes. n Men who maintain a stable weight tend to be active about 70 minutes a day. In comparison, obese men are less active and likely to be frail. Do obese people become frail—or do frail people become obese?

The bottom line: Keep active, enjoy whole foods that are minimally processed, live lean, and be well!

Nancy Clark MS RD CSSD (Board Certified Specialist in Sports Dietetics) counsels both fitness exercisers and competitive athletes in her private practice in the Bostonarea (617-795-1875). Her Sports Nutrition Guidebook, Food Guide for Marathoners and Cyclist's Food Guide all offer additional weight management information. The books are available via www.nancyclarkrd.com. See also www.sportsnutritionworkshop.com.

17 Running Zone The Starting Line

Beyond Brevard’s Borders

by Patti Sponsler

While it is easy for everyone to keep up with local race results through the Running Zone’s and Space Coast Runners websites, we want to use Beyond Brevard’s Borders to recognize the accomplishments of our locals at out-of-town events and also hope, that by reading about your fellow athlete’s accomplishments, you’ll find encouragement to play longer and/or harder.

May 11: Gulf Coast Triathlon (1.2/56/13.1) Panama City Beach, FL

The Gulf Coast Triathlon in Panama City Beach is a half-iron distance race with a rich history. For years the 1.2-mile Gulf swim, 56mile ride that would take you through miles of forest and the 13.1-mile run was one of the events where the fastest athletes could qualify for the Ironman Hawaiian World Championships in Kona.

With so many people clamoring to check an Ironman off their bucket list, WTC saw an opportunity; trademarked the terms ‘Ironman’ and ’70.3’ and practically saturated the world market with orchestrated cookie-cutter Iron-

Local Merritt Island ladies flash their hard-won awards at the Gulf Coast Half Iron Distance Triathlon on May 11. From left to right are Debbie Rescott, 5th 55-59, Theresa Miller, 2nd 50-54 and Christy Zieres, 9th 50-54.

man races plus a couple of 70.3 events that are the only route to qualify for October’s Big Dance.

While many non-branded events slowly died off, Gulf Coast celebrated its 31st anniversary on May 11 in part because the race organizers continue to deliver a well-run event and also because it gives athletes a taste of the Ironman Florida course.

“A group of five of us signed up for

IMFL, the first full for all of us,” said Merritt Island’s Theresa Miller. "We were looking for a spring half. Christy (Zieres) had done Gulf Coast and suggested to try it to get a feel for the IM course and the area.”

Even though there was a heavy headwind on the backend of the bike course and most of the 700 athletes ran in the rain, the event did not disappoint.

“The race support and volunteers were awesome, said Miller, who earned second in the 50-54 age group with her 5:34:09 finish. “It was a great training race for IMFL in November!”

Congratulations to all of our local Gulf Coast finishers including Jessica Crate, 28, Melbourne, 1st 25-29, 4:54:54; Kelly Hunter, 48, Cocoa, 6:46:36; Theresa Miller, 54, Merritt Island, 2nd 50-54, 5:34:09; Debbie Rescott, 55, Merritt Island, 5th 55-59, 6:46:37; Michael Tuttle, 56, Titusville, 5:54:02; Christy Zieres, 53, Merritt Island, 9th 50-54, 6:05:42. continues on the next page

18 Running Zone The Starting Line

Beyond Brevard’s Borders

Keys 100 team ‘Still Mastertating’ sport hats embroidered with their ‘tater’ names. From left to right: Milliner Veronica Sim, Melbourne, Capt. Tater; Tracie Donnelly, Indialantic, Tater Tot; John Ouweleen, Sebastian, Termin-tater; Charis Gaines, Viera, Devis-tater; Danny Barrett, Cocoa, Intimi-tater; Rick Foresteire, Cocoa, Bro Tater.

Four of our fastest local runners made up the team – Running Fast – that not only won the Keys 100 relay division but also set a course record as they hit the line in 9:23:59. From left to right are Iowa’s Ben Fish, Melbourne’s John Davis, Ohio’s Dan ‘Woody’ Burnett, Viera’s Shane Streufert, West Melbourne’s Steve Hedgespeth and Satellite Beaches Steve Chin.

continued from page 17

May 18-19: Keys 100, Key Largo to Key West, FL

Cape Canaveral; Marisa Arencibia, Cocoa Beach; Susannah Johnson, Palm Bay; Kristen Key, Cocoa Beach; Erica Roberts, Cocoa Beach; Rudolf Tome, Cocoa Beach.

Got the Runs, 4th OA, 10:44:26: Ron Abel, Satellite Beach; Brad Daszynski, Melbourne; George Meerdo; Greg Reverdiau, Palm Bay; Ed Springer, Merritt Island; Pedro Toledo, Titusville; Holly Wooley, Palm Bay. Running Fast, 1st OA, Course Record, 9:23:59: Dan ‘Woody’ Burnett, Loveland, Ohio; John Davis, Melbourne; Steve Chin, Satellite Beach; Ben Fish, Iowa City, Iowa; Steve Hedgespeth, West Melbourne; Shane Streufert, Viera.

Still Mastertating, 13:36:50: Danny Barrett, Cocoa; Tracie Donnelly, Indialantic; Rick Forestiere, Cocoa; Charis Gaines, Viera; John Ouweleen, Sebastian; Veronica Sim, Melbourne.

We Won’t Back Down, 13:02:22: Kimberly Prosser, Rockledge; Harry Prosser, Rockledge; Christina Russell, Melbourne; Kurt Russell, Melbourne; Chris Slusher, Melbourne; Nancy Wingo, Rockledge.

Solo 100 miles

Palm Bay’s Angela Coram, left, and Melbourne’s Karen Morissette share a celebratory hug after placing third and second, respectively, in the 30-39 age group at the LLS Conquistadores Sprint Triathlon in Vero Beach on May 19.

Hot pavement, scorching heat and minimal shade did little to deter locals competing in the May 18-19 Keys 100 – a ‘friendly’ little race offering distances of 50 and 100 miles to solo runners as well as the same 100 miler – from Key Largo to Key West – to teams of up to six athletes.

During the past three years, one of our local teams, captained by Melbourne’s John Davis or Satellite Beaches Steve Chin has brought home two top spots, and last year, a second place finish.

"Last year was hard because Chin was injured and Shane (Strufert) was out of town," Davis said. "In the end we got beat solidly by the Road Warriors. I vowed that I was going to put and all-star team together and come back to get them this year."

That he did.

The appropriately named ‘Running Fast’ team lived up to their moniker, taking the top spot and setting a new course record of 9:23:51.

"This year was the fastest team that we have ever put together," said Davis. “And we had the best competition that we’ve ever had. We kept going back and forth for the lead with the ‘Road Warriors’ throughout the majority of the race, but we dug deep and held out a strong race to the end.”

Congrats to all of our locals who crossed that Key West finish line including: Hernan Garcia, 43, Cocoa, 23:35:05; Jim Schroeder, 65, Indialantic, 29:22:13.

Solo 50 miles

Christina Russell shows how to grab the baton from another member of team ‘We Won’t Back Down!’.

May 18: Fargo Marathon, Fargo, North Dakota

Congrats to all of Brevard’s finishers including Charlotte McClure, 41, Rockledge, 3:54:03; Brittany Streufert, 40, Viera, 4:29:40; Marie Thomas, 48, Rockledge, BQ, 3:54:03.

Karen Caruso, 54, Satellite Beach, 14:25:47; Jason Tomas, 38, Satellite Beach, 14:42:24.

100-mile relay (105 teams) Almost there, 11:31:18: Jay Claybaugh, Indian Harbour Beach; Donna Davis, Melbourne; Julie Hannah, Melbourne; Timothy Robson, Melbourne; Kara Springer, Merritt Island; Nathan Wick, Melbourne.

Coast Busters, 18:15: Lanna Bates, Melbourne; Lauren Bates, Melbourne; George Brittingham, Palm Bay; Elizabeth Duncan, Indialantic.

Conch’d Out, 18:31:19: Brittany Adamson,

May 19: Green Bay Marathon, Green Bay, Wisconsin Congratulations to Doug Nichols, 50, Melbourne who finished in 3:30:45 and Ron Ritter, 52, Viera who chipped in at 4:07:19.

May 19: LLS Conquistadores Triathlon (750/12.4/3.1) Vero Beach After earning fourth in the 40-44 age group continues on the next page

19 Running Zone The Starting Line

Beyond Brevard’s Borders

continued from page 18

Melbourne Beaches Becky Moody, Tricia Rydson and Tasha Camps share a pre-race smile before the LLS Conquistadores Sprint Triathlon in Vero Beach on May 19. Rydson earned the top female spot and 9th individual overall with her 1:09:24 finish. Camps won the ladies 4044 division in 1:13:30.

in the deeply competitive St. Anthony’s Triathlon last month, Melbourne Beaches Tricia Rydson took the top female spot in the LLS Conquistadores Triathlon in Vero Beach on May 19. The 40-year-old mother-of-two finished ninth overall and bested the women’s field by close to four minutes.

“ I went to the race because Becky (Moody) and Tasha (Camps) were doing it,” Rydson said. “It was a fun opportunity for a small, low-key sprint and breakfast on the way home at Long Point. I went with no expectations except to enjoy the race location and enjoy the opportunity to race instead of another typical weekend workout.”

Rydson now highly recommends the race whose proceeds benefit the Leukemia and Lymphoma Society.

“The venue is perfect,” she said. “I really prefer the ocean over the river, provided we have reasonable surf conditions, and we did.

The car traffic on A1A was very minimal in that area with perfect road conditions on the bike. The run was very nice, with some large, mature shade trees to help on the course.

Honestly, I don't know why more people aren't doing this race. Race management did a very nice job.”

Congratulations to all of Brevard’s locals who conquered the Conquistadores including Garrett Camps, 16, Melbourne Beach, 1st 15-19, 1:11:43; Tasha Camps, 43, Melbourne Beach, 1st 40-49, 1:13:30; April Castillo,

Kaitlin Donner, left, is all smiles after earning the top female pro spot at the 5i50 New Orleans Triathlon on May 26.

Melbourne’s Mark Metoyer flashes a tired grin after earning his finishers’ medal at Ironman 70.3 Florida on May 19. The Health First administrator chose the event as his first official 70.3 because he thinks the course is similar to the elevation he will encounter during his first Ironman race in Louisville.

38, Melbourne, 1:27:26; Julio Castillo, 39, Melbourne, 1:07:01; Angela Coram, 35, Palm Bay, 3rd 30-39, 1:24:59; Bill ‘the Fridge’ Farina, 57, Palm Bay, 1:26:18; Eduardo Gonzalez, 33, Melbourne, 1:17:24; C. Tod Hagan, 49, Melbourne Beach, 1:15:52; Kris Hansen, 43, Rockledge, 1:30:37; Dude Kerley, 61, Satellite Beach, 1st 60-69, 1:16:25; Sara Leon, 58, Satellite Beach, 1:38:15; Peter Mazzone, 57, West Melbourne, 1:21:14; Becky Moody, 43, Melbourne Beach, 1:21:05; Karen Morissette, 39, Melbourne, 2nd 30-39, 1:22:17; Ryan O’Leary, 42, Palm Bay, 1:12:43; Tricia Rydson, 40, Melbourne Beach, 1st OA Female, 9th OA, 1:09:24; Jim Twigg, 52, 1:26:14.

The 24-year-old Melbourne resident, who also juggles studies and internships toward her Doctor of Physical Therapy degree, had 30 seconds to spare on South Africa’s Andrea Steyn as she took the top podium spot along with points and cash with her 2:04:07 victory.

“After a couple of sub-optimal race results, it was nice to have a strong performance that I can feel good about,” said Donner, who is sponsored by Running Zone. “And as a bonus, I won a deal with (husband) Ed (Donner) that if I won, he had to drive the whole way home from New Orleans!”

Next up for Donner is the Edmonton ITU Triathlon World Cup on June 23 in Edmonton, Canada.

May 19: Ironman 70.3 Florida (1.2,56,13.1) Haines City, FL

Ed Donner (pro), 37, Melbourne, 4:28:58, Mark Metoyer, 25, Melbourne, 7:45:37

May 26: New Orleans 5i50 (1.5K, 40K, 10K)

When professional triathlete Kaitlin Donner left for New Orleans to compete in the internationally stacked pro field of New Orleans 5i50, she was hoping to use the event to “gauge her current fitness before focusing back on the ITU (International Triathlon Union) style of racing (draft legal)”.

Left-to-right. Rockledge’s Nancy Wingo, Cocoa’s Rick Foresteire and his daughter, Morgan, pose in front of an iconic mural after picking up their numbers for the May 26 Boston’s Run to Remember Half-Marathon.

May 26: Boston Run to Remember Half Marathon, Boston, MA

Rick Foresteire, 46, Cocoa, 2:01:56; Nancy Wingo, 60, Rockledge, 2:08:02.

20 Running Zone The Starting Line

Myo What?

by Patti Sponsler

cial Release). The type that I use, John Barnes Myofascial Release, puts gentle pressure into a restriction on the body and then a stretch is applied to that restriction, thus creating a release into the fascia. The stretch is held at least two to five minutes, and many times longer. As the tissue gives, it is like peeling away the layers of an onion. The melting of the tissue causes a three-dimensional release. The release is followed by and may stimulate a movement called "unwinding” that is the body's natural way of using movement to heal trauma. A multidimensional release, unwinding, and a change to the body and the fascial system is what separates John Barnes MFR from all other treatments, and what makes it so successful.

Everything in our bodies is completely and fully connected to everything else through the fascial system.

Lately, there have been a slew of articles addressing the benefit of MFR, or Myofascial Release (‘myo’ refers to muscle, ‘fascia’ refers to the fascia system), for runners and triathletes. The name of a local practitioner – Kerri Geach - has popped up on Facebook several times by local athletes recommending her skills. We thought we’d go to the source herself to understand what this seemingly new and effective treatment entails. Below are Kerri’s answers to our questions as well as some comments from two local athletes who are testing this different frontier.

What is fascia?

KG: Fascia is a soft connective tissue located

just below the skin that covers and knits together every muscle, bone, nerve, artery, vein and organ. And each organ, bone, muscle fiber, down to each singular cell, has its own fascial system. If you need a visual, a chicken breast is an excellent example. When removing the skin, we are usually caught up in an annoying white fibrous tissue that covers the meat, running through to the bone.

When the fascia is in a healthy normal state, it has the ability to move without restriction. Trauma, repetitive motion, inflammation and surgery can cause the fascia to lose pliability and when this happens, it becomes tight, restricted and a source of tension and/or pain to the rest of the body.

What does MFR really mean?

KG: There are many types of MFR (Myofas-

no matter how much water an athlete drinks, it is like pouring water over a stone if the tissue is not opened to allow blood flow back into that area. This is a very important step of the healing process.

Overall, in my experience, runners and triathletes are less prone to injury with myofascial release versus traditional massage because they are reducing their body imbalances, they find a greater mind/body connection because they are actually "listening" to what their body is telling them, and they are able to improve pace/race times with greater fluidity in their body.

Through the Myofascial Release technique I am able to approach each individual client with a unique treatment tailored to their needs.

Every client is encouraged to be independent, informed and self empowered in their healing.

What's going on during a typical session and if its so gentle why does a client sometimes hurt the next day? Athlete Comments KG: A typical session starts with an evalua-

tion. The client is always asked not to wear lotion on their body, and to choose loose fitting and easily accessible clothing. The skin itself is used as the handle so it can't be slippery.

Any restriction, pain, or complaint noted during the evaluation is addressed. Herein lies the reason for any occurrence of soreness or flu-like symptoms for one to three days after treatment. Things are actually changing in your body. This is why Myofascial Release is different from massage, including sports and deep tissue massage.

For example, when your pelvis is rotated (and may have been for a long period of time) and the rotation is alleviated, you body becomes sore because it is now in a new position. Finding a "new normal" for people can be an exhilarating and freeing experience.

Myofascial Release treats the entire mind/ body complex by eliminating the pressure of the restrictions that cause the symptoms. And, just as importantly, Myofascial Release never forces, so there is no damage to the tissue or increased inflammation.

How does this specifically affect runners and triathletes?

KG: Almost every person I see is dehydrated.

Even those that tell me they drink "gallons" of water a day. Unfortunately when the fascia - which is a beautiful fractal crystalline-hydrated fluid tissue when healthy - becomes injured and is not treated, it becomes dehydrated. So

Cathy Friedel: “I think she focuses more on

the whole body. It has helped me a lot already and I have only had two sessions. She gives extra tips, homework, props and makes you work. You don’t just lay there and get a hard rubdown.”

Angela Cobb: “I started the year off by doing three weekends of back-to-back really hard racing. The first week was a Superhero race; then I ran the Bahamas marathon and then the very next weekend was the ING Miami HalfMarathon. It was during the week between the continues on the next page

21 Running Zone The Starting Line

So You Wanna Do a Triathlon?

by Bernie Sher

A Bit O’ History

Triathlon, like heptathalon, pentathlon, or duathlon is a sport made up of other sports. In the case of triathlon we’re talking about swimming, cycling and running – generally in that order. This hasn’t always the case. Triathlons have been comprised of canoeing, cycling and running; or snowshoeing or orienteering – anyhow, you get the point. Up until the mid-90s you could still find a race or two that offered the run first and swim last.

Triathlon has pretty well standardized into three distinct variations/distances. The Sprint distance that consists of a quarter- to halfmile swim, an eight- to 16-mile bike and a three-mile or 5k run. The Olympic or International distance which include a 1500-meter swim (.93 mile), 40k (24.9-miles) bike and a 10k (you’re a runner, you know the mileage) run. Longer distance events include the Half-Ironman (1.2 mile swim, 56 mile bike and 13.1 run) also known as the World Triathlon Corporation trademarked “70.3” and the full Ironman (2.4 mile swim, 112 bike and 26.2 run).

As endurance sports go Triathlon is very young. As in many other great trends, it had its origins in southern California around 1972/73. If you have a deep interest in triathlon roots and other minutiae I would suggest reading Scott Tinley’s book, Triathlon – A Personal History or 30 Years of the Ironman Triathlon World Championship by Bob Babbitt.

Although triathlon had its origin in southern California, the sport really came into it’s own with one race – The Hawaiian Ironman. To make a long story short, several Navy Seals, stationed in Hawaii, were arguing over some brewskis as to who was the best athlete – the swimmer, the cyclist or the runner. One member of the group, John Collins, suggested they combine the longest endurance events on Oahu - the Oahu Perimeter Bike Race, the Honolulu Marathon, and the 2.4-mile rough water swim - into one race with the winner of which “would certainly be an Ironman.”

Myo What?

With the excitement of triathlon continuing to attract increasing participation, Running Zone offers this special triathlon section for those who want to or have just dipped their toes into the sport.

In February of 1978, 15 men started the first Ironman off the beach of Waikiki and the sport has never been the same. Incidentally, John Collins still has his original T-shirt and proudly displays it at the Ironman, a distance in which he still occasionally competes.

The Ironman quickly gained attention by some of endurance sports fringe elements; much like I imagine that the marathon did in its early years. In 1982, the sport took its first step towards mainstream as millions of people watched Julie Moss’s arduous and heroic crawl continues on the next page

continued from page 20

Myofascial Release puts gentle pressure into a restriction on the body and then a stretch is applied to that restriction, thus creating a release to the fascia.

marathons that I saw Kerri. My hips were so off that one leg was actually longer than the other. After one treatment she had my hips aligned enough where I ran that last race feel-

ing amazing!

She has continued to work on me and fix problem areas. Her method is very effective and as Cathy said, she gives you homework.

She teaches you how to properly stretch and work with the fascia in your body. I have learned more about my body and what is going on under the skin in the past few months than I have learned in my whole life! I understand more about why I have pain and how to fix it. She also has helped me realize how the energy that flows through your body can be blocked. MFR releases this flow that allows healing. There is no way I could have done four months of straight back-to-back racing without her help. I had even sprained an ankle in one our last races. She worked on it and 6

days later I won the Keys 7-Mile Bridge Run. I can't say enough about Kerri and what she has done to improve the pains encountered from running.”

Kerri Geach is a licensed Occupational Therapist and Massage Therapist in the states of Florida and Illinois, practicing in orthopedics for over 15 years. She is an Expert level trained John Barnes Myofascial Release Therapist and is honored to assist classes for John Barnes and other instructors who come to Florida. Kerri Geach East Coast Myofascial Release is located at 920 A1A Indialantic, Florida. For further information on this unique and therapeutic treatment call 941539-0761 or visit www.myofascialrelease.com or www.EastCoastMFR.com

22 Running Zone The Starting Line

So You Wanna do a Triathlon? toward the Hawaiian Ironman finish line on ABC in what the network later deemed “the most dramatic moment in sports history” Ironically, Moss lost first place by yards during that crawl. (You can watch this short and moving clip at http://www.youtube.com/ watch?v=v3GjOedMd1M) Sadly, hardly anyone remembers the winner - Kathleen McCartney - who didn’t even know she had won until well after crossing the finish line.

Today, triathlon is considered to be swimming, cycling and running and had its debut as an Olympic sport at the Sydney games in 2000. While the Olympic version differs from the sport’s roots by allowing drafting, triathlon’s introduction as an Olympic sport has created a greater public awareness. If you are into demographics, check out how things have changed at http://www. usatriathlon.org/about-multisport/demographics.aspx For those of you still awake, here comes

the hard sell. Why should you consider triathlon?

Probably the best reason is cross training. I became injured far less often then when I was running exclusively and cycling and swimming provided another way to preserve fitness and sanity if I did need a short running layoff. Also, triathlon is mostly a summer/fall sport. In our part of the country the main tri season starts in April and ends in late October or early November. So by doing a few triathlons during the summer you’re not only keeping your fast twitch muscles alert and active but you still have time for a break before road racing starts.

The Dreaded Swim

What is it about swimming that raises a primordial fear in most people contemplating a triathlon? Here we are living on the Space Coast virtually surrounded by water and still I continually hear “ahhhh swimming sucks”, “I can’t swim because (fill in the blank)”, or “I don’t want to be eaten by some big hairy prehistoric creature with big teeth.” Ok, I can vote for that or for at least baby teeth!

Well, first lets debunk some myths about swimming. The most common being, ”I can’t swim because I don’t have enough body fat and I sink.” My answer is when have you seen a competitive swimmer carrying around lots of body fat? Another myth is “I can apply run training principles to swimming.” Sorry, nope! And one of my favorite, “the swim in a

continued from page 21

The swim is often the most anxiety-producing leg of a triathlon – especially for runners. Learning good technique will make you confident, efficient and faster.

triathlon is so short compared to the bike and run portion that I can make up for my poor swimming on the bike or the run.” Well, this is, or I should say was, partially true.

Years ago, most triathletes had at least one weak sport. If you came from a running or cycling background it was generally swimming; and yes you could make up the time lost in swimming on the bike or the run.

Nowadays, most competitive triathletes have become accomplished in all three sports and are constantly working on any weaknesses.

There is a saying in triathlon that you can lose a race with a poor swim but you can’t win one with a great swim.

For what its worth, I started triathlon as a middle of the pack swimmer making up the lost time on the bike and the run. For years I didn’t progress in swimming until I realized that if I was going to get better in the sport I had to improve my swimming. I spent an off season really focused on swim improvement and by the time the competitive season rolled around I was swimming at or near the top of my age group. Funny how that works.

From a technique standpoint, swimming is the most difficult of the three sports. Think about it for a second, in order to get through a high drag medium such as water, you have to be efficient. Consider the difference of swimming wearing a pair of baggies as opposed to swimming naked (now there’s a scary thought). Naked wins every time – because of less drag of course! You also have to worry

about breathing which is not nearly as easy as it is on dry land.

In order to swim efficiently you must develop good technique before you can even hope to improve. There are several ways to develop good technique. First and foremost is to have an instructor/coach help you develop good stroke mechanics.

If you can’t find or afford a personal coach, I highly recommend joining a Masters swim program; tri-specific swim camp or swimming with others with great technique, more experience and the willingness to help you every so often. You will improve, your times will come down and you will really begin to be happy with your swimming. Masters and other group workouts also provide a wonderful team/friendship atmosphere. The camaraderie is excellent. Yes, you will run into some arrogant swimmers who love to beat up on triathletes in the pool. But in general, most swimmers in a masters swim program will be friendly and happy to have you join.

Swim training is pretty straightforward and generally consists of a warm-up, some drills to maintain technique, a “main set” that focuses on speed and/or endurance, and a cool-down.

Since swimming - unlike running - is an almost non-weight bearing sport, you can spend a lot of time in the water perfecting your stroke to build endurance and speed. continues on the next page

23 Running Zone The Starting Line

So You Wanna do a Triathlon?

continued from page 22

Swimming is also a great way to stretch out those muscles you’ve just abused in your quest for running speed.

So far, all of our swim discussion has revolved around the pool. But, as we all know, triathlon swims are done in the open water - so what gives? Yes it’s a good idea to do some open water swimming to learn how to navigate without the black line on the bottom of the pool. It is also important to learn how to sight; swim through the chop or breaking waves and to “read” the water for currents, rips and sandbars. First, do not swim in open water alone. If this needs explanation, you probably need to consider another sport. Swimming with a group or at least one buddy is the best way to learn, especially if you have someone paddling nearby on sups or surfboards. You don’t have to worry about that big tooth hairy whatchamacalit I mentioned earlier.

The Bike, It's Really Not About It!

O.K., the dreaded swim is over and we’re now safely cruising along on our high-speed aerodynamic velocipede. Wait, wait, lets back up a second. Look at the title above. Yea, I did a bit of plagiarism from Lance Armstrong’s book, which, by the way, is a great inspirational read. But I digress. It really isn’t so much about the bike as it is about the “engine” (that’s you, dummy! ) and picking the right bike and right size for you.

Most triathlons allow almost any type of bike (except the recumbent) and many tris have a separate class for mountain/fat tire bikes. So if you have one of these and you want to do your first tri on it, go for it. If you need or want a new bike don’t go rushing off to your local bike shop (LBS) just yet. First determine your budget, then do your research - including determining the right-sized frame for your body - and then visit your LBS. Oh, and just to monkey things up a bit, are you going to want a road bike or tri bike? Check out this Fitwerx article to help with that answer. http://fitwerx.com/road-bike-vs-triathlon-bikewhich-is-for-me

Once you have the bike the next and most important topic is bike fit. If you’re not fitted properly cycling can become fairly painful. If you purchase through your local bike shop they should fit you properly. Unfortunately some shops don’t have the expertise

One of the most important aspects of cycling is to ride a bike that fits your body, level of fitness and riding style.

especially when it comes to fitting someone competing in triathlons. Tri fit is considerably different from road touring. Ask around to see who other triathletes recommend for fitting.

O.K., so much for the bike, how about the engine? Cycling training is similar to running in that you need to establish a base and then include quality work. While cycling is a bit more technical than running, these basic principles are similar. Once your base is established you should include hill training (yea, for us its causeways), tempo rides and intervals. A good reference source for bike training, as well as swimming and running, is Joel Friel’s The Triathlete’s Training Bible. If you’re looking towards a sprint tri you should work up to riding 2-3 times/week for approximately 30 - 45 minutes with one ride about 1:30 in length. The :30 – 45 minute rides should include intensity while the long ride focus is on endurance.

The last topic is, in my estimation, is one of the most important and that is where to ride and with whom. Florida is not a very bicycle friendly state. Hardly a day goes by when the local newspaper doesn’t report a bicycle/automobile mishap and in ALL cases the cyclist is the looser and sadly in some cases, fatally. Take a few moments to read

Florida Statutes 316.2065 to learn about your rights and responsibilities as a cyclist. http:// www.lawserver.com/law/state/florida/statutes/ florida_statutes_316-2065

Here are a few that I live by and will, in some cases, literally, save your arse: n Wear your helmet. Yeah, the law says mandatory under 16-years-old but most of us are not skilled enough, lucky enough or hardheaded enough to rise from a crash with a helmetless head unscathed. n Ride with traffic. n Obey traffic signals and stop signs. n Use a light on the front and a light and a reflector on the rear if you’re riding at night.

There will also come a time when someone driving a car is going to give you a hard time. It could be as minimal as yelling or honking at you or as serious as throwing something at you or trying to run you off the road. It’s always best to stay in control of your emotions and middle finger. In the latter, try to get their plate number and car description and call the cops.

To minimize these run-ins, it is best to ride in areas with paved shoulders and/or limited traffic. As the county continues to grow, continues on the next page

24 Running Zone The Starting Line

So You Wanna do a Triathlon?

continued from page 23

these are becoming rare. Check the web pages of the local cycling shops and clubs to find groups and rides that look good to you.

There’s no mystery to becoming a skilled triathlon runner. By using the above training techniques you can train your body to run longer and faster under triathlon conditions.

Run Forest, Run!

Yes, I recognize that this is a running newsletter and that most everyone reading this is an accomplished runner. Further, there’s probably little I can tell you about run training that you don’t already know. However, this is about triathlon and running does take on a different complexion in a tri.

How so you ask? Well, for one the run usually comes last in a tri. This at a point when you’ve thrashed through the water, hammered on the bike and are now asking your body to run a quick 5K (assuming a sprint tri) after you’ve been at or above your lactate threshold for the last 45 minutes to an hour. It’s very common to see new triathlete’s from a running background power through the swim, have a very credible bike segment and fall apart on the run. They come out of the transition area with this curious look on their face that is basically saying that the brain wants the legs to move but the legs aren’t complying. Or they’re running more like someone in a ballet.

The reason is pretty simple. For two legs of the tri your body weight has been supported almost 100% in the water and better than 50% on the bike. Now you’re asking your legs to support 100% of your weight after you have trashed the primary movers; i.e., your quadriceps and to a lesser degree your hamstrings.

In my estimation, running fast in a triathlon is the key to a successful race and the longer the race the more important the run becomes. So, how do you bring your running strength to bear? You need to train for it, and here’s how.

First, you’re probably going to have to reduce some of your running time. I realize this sounds like a contradiction but remember, you should be training to your weakness(es) and you probably have a limited amount of time anyway.

Next. Once or twice each week practice a “transition” run. This doesn’t mean leaping off your bike and heading out full blast on a run. It does mean, getting off your bike, get a drink or make a potty stop, change clothes if necessary, and then head out for about a 30-minute run. What you are effectively

Finally, Race Day

Melbourne professional triathlete Ed Donner makes running light on your feet after the bike look easy. Donner has worked hard and put in the miles to run this smoothly.

telling your body in this workout is that you still have work to do and you will experience the difficulty in getting up to speed and into a decent running pace. Generally, you can work out the stiffness within a quarter-mile.

Another technique is called a “brick” workout. I think it was named a brick because it would feel better if you took a brick to your head rather than do the workout. The brick is a transition run only speeded up. You get off your bike, change shoes if necessary, and head out at something close to race pace.

No potty break, no drink (do it on the bike – that’s drink and potty break) Some diehards will even do this workout at the track. The run portion should be about 10 to 15 minutes.

One way to make the transition run or brick easier on your legs is to prepare for the run before you reach the end of the bike segment – be it training or racing. You should develop a technique of “spinning” on the bike.

Spinning is essentially using smaller gears and turning high a high RPM (Revolution per Minute). The higher RPM allows for better blood flow to the legs muscle groups and also tends to loosen up the quads and to a lesser degree the hamstrings.

Well, race day is finally here so it’s time to go over those things you need to know about getting ready for your first triathlon. I recognize that almost everyone reading this has prepared for a race sometime in the recent past.

First you need to consider the equipment you’ll need to bring. I like to run through a sort of checklist for the three events to make sure I’ve got everything. Comes from lessons learned when I arrived at the race sight without the front wheel of my bike. That does make for a long day. Believe it or not I was able to make the race start……but that’s another story. Check out the Running Zone Triathlon Checklist in this newsletter.

Most races let or require you to pick up your race packet before race day. There’ll be maps of the swim, bike and run course, race numbers, electronic timing gadget, swim cap coordinating with your wave start/age group, and last minute instructions and race rules.

The first thing you want to determine is what time your age group starts. Since many events can draw hundreds of athletes; age groups are started in “waves” generally about three to five minutes apart. If your age group is one of the first you’re going to need to hustle and make sure you’re warmed up and at the start in time.

Above all, arrive for your first race early.

Even if you’ve pre-registered, plan on giving yourself at least a one-hour pad. You’ll need it to set up your bike and gear in the transition area; check out where you’ll enter and exit the transition after and before each leg; hit the port-o-let and do a quick a warm-up.

Entering or before entering the transition area, someone will mark your arm and leg with your race number. Once inside transition, make sure your race numbers are attached to your bike and helmet (if required by race organizers) and to your own race belt or to what you will be racing in. You can tuck your number into your shorts during the swim.

You’ll also want to make sure your chip or other electronic timing device is secured on continues on the next page

25 Running Zone The Starting Line

So You Wanna do a Triathlon?

continued from page 24

Can you spot your bike in this 2012 Pineapple Man transition photo? Think how much tougher it be will to find after a hard swim? Before the race starts, make sure you’ve picked out a landmark that will help you find your bike and then find the spot where you bike belongs when you’ve finished the ride.

your body. You’ll also want to tuck your race cap in somewhere so you don’t forget it on the way to the swim. The caps are usually colorcoded for your age group and wave.

You will be racking your bike in the transition area. Most races assign your spot on the bike bar by your race number or a group of race numbers. Most athletes will place the back of their bike seat on the race with the front wheel forward so it is easy to just take off and go. Assemble your gear next to or under your bike in the order you plan on using it; i.e., your helmet upside down on the aerobars with sunglasses inside; bike shoes clipped into your pedals (if you have practiced this and are comfortable doing so) or in front and then your run shoes with visor on top. Many people lay their stuff on a towel or transition mat and some also place a small basin of water nearby to slosh through after the swim.

Afterward, take the time to find out where you will be running in from the swim; leaving on the bike; returning on the bike and leaving again for the run. You’ll want to then figure out a landmark that will help you find your bike when you come out of the swim and where you’ll re-rack your bike before the run. With hundreds of bikes, it is easy for everything to look the same after a hard swim or bike. A tree, flag or porta-let are usually

around and make for a good reference point or take advantage of something someone near you has set-up for reference – like balloons.

Mentally rehearse in what order you will put on your gear. During T1 (swim to bike), you may want to pull your sunglasses out of your helmet and put them on; put your helmet on your head and make sure it is clipped and, while standing up, pull on your bike shoes – if they’re not attached to your pedals. Then rehearse what you’ll do when you return from the bike – bike back on rack; helmet off, slide on visor, slide into running shoes (with lace locks or elastic laces) and go. You can waste a lot of time by fumbling, sitting down or taking time to wear socks.

It is important that you have practiced transitions a few times before you actually race so you’ll be smooth on race day.

Once you have set up your transition area it’s time to make your way down to the start area for a swim or run warm-up. You can also check out the swim course and complain like most new Triathlete’s that the swim looks pretty long. It’s funny how a ¼ mile in the water looks twice as long as it does on land.

If your swim wave is not first (it probably won’t be since the elite wave is generally first) you’ll have a good opportunity to check out how the swim leg of the race unfolds. If you’re a poor swimmer you will want to start

toward the rear and outside of your swim wave. While this may cause you to swim a bit further, you’ll avoid the thrashing that occurs during the swim start. In most cases avoiding the confusion of the start and swimming a bit further will actually save you time.

As was the case in your first few road races, the anxiety of the swim start can get pretty high. Once started your emotions will at first be pretty negative since your going from a low heart rate to almost an anaerobic state in just a few short yards. Indeed your most prevalent thought will be “why in the heck am I doing this.” Not to worry, the swim finish will soon be in sight and you’ll start thinking about what you should be doing to get ready for the bike leg.

One mistake many newbies make is to start walking or running well before they’re out of the water. One rule of thumb is to continue swimming until your hand touches the bottom. By then the water will be shallow enough to walk/run without to much water resistance.

Your legs will feel a bit rubbery when exiting the water due to blood being shunted to your upper body while swimming. This will pass in a few steps and you can start jogging to T-1 and high five a few spectators continues on the next page

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Before we get into the resources…. You don’t have to leave Brevard to do your first of 99th race. The inaugural Indialantic Boardwalk Triathlon kicks off at Nance Park at 7 a.m. on June 23.

The sprint distance offers a third-mile ocean swim, 13-mile bike ride and a 5K to the finish. Check it out at http://www.boardwalktri.com Sept. 23 is this year’s date for the 2013 Battle of the Bridges. This event offers both sprint and Olympic distances with both races challenging competitors to ride both Pineda and Eau Gallie Causeways and then run out and back over Eau Gallie again. The race kicks off from Pineapple Park in old Eau Gallie at 7:15 a.m.

Information and registration at http://www.battleofthebridgestri.com

Websites/Video/Forums/Local Clubs/Camps SWIM n http://www.indianharbourbeach. org/256516.html. Gleason Park Pool in IHB summer schedule and swim lessons. n http://www.healthfirstprohealth.org Health First Pro Health and Fitness offers indoor pools and swim lessons for all ages and abilities. n Daily Masters’ Workouts at the YMCA in Cocoa. Call the Y at 433-7770 for most current information. n http://www.brevardcounty.us/ParksRecreation Brevard County is home to multiple outdoor

pools. Check out the location and services offered near you. n http://swimsmooth.com Tons and tons of free swim advice, video, workouts, etc. broken down for beginner, intermediate, advanced and coaches.http://mastersswimworkoutsbysaramclarty.blogspot.com n Professional triathlete, Clermont’s Sara McLarty, provides almost daily swim workouts to help you mix it up in the water. n All things swimming and if you plan on swimming with a Master’s group, you’ll probably be required to have a U.S. Masters Swimming license. http://www.usms.org

BIKE

n http://www.spacecoastfreewheelers.com Brevard’s oldest club offers multiple group rides tailored to those just getting into riding to some really speedy guys and gals. n https://sites.google.com/site/eazyriderscyclingclub/ Join the Eazy Riders for one of their fun Sunday rides. Riders of all ages and abilities are welcomed. n http://spacecoastvelosport.com Mostly composed of faster and more experienced riders, this club has some great local rides mapped out on their site. n http://revolutionscyclery.com/about/ridespg1036.htm Revolutions Cyclery calendar of free open rides.

So You Wanna do a Triathlon? or puke, whichever comes first. As you run toward T1, pull off your goggles, swim cap and – if needed – wetsuit.

Once in T1, re-rack your bike; put your stuff on and run your bike towards the transition exit. You cannot mount your bike in the transition area. Additionally, now is a good time to talk about a few of the most important USA Triathlon rules since they apply primarily to the bike leg. You will be assessed a time-penalty or be disqualified if busted.

1. You must have your helmet on and buckled before mounting your bike and must keep it on until you dismount your bike after completion of the bike leg.

2. You cannot draft – keep at least three bike lengths of clear space between you and the cyclist in front. If you move into the zone, you must pass within 15 seconds.

3. You cannot block – keep to the right side of the lane unless passing someone and do not interfere with someone passing you. If you are passed you must exit the draft zone before attempting to pass again.

Build your open water confidence by attending one or more of the free open water group swims in our area listed under ‘free local group training’.

n http://infinitybikeshop.com/articles/weeklygroup-rides-and-events-pg37.htm Infinity Bike Shop’s calendar of free open rides. n http://bobsbicycles.com/articles/weekly-localride-info-pg40.htm Bob’s Bicycle Shop calendar of free open rides. n http://forums.teamestrogen.com/forum.php Cycling forum for women. You can get your most embarrassing questions answered here. n http://www.windermereroadies.com The site continues on the next page

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The above, particularly numbers two and three give new triathletes the most problems generally due to ignorance rather than intentional violations. Remember to read the abbreviated rules in your race packet or go to http://www.usatriathlon.org/about-multisport/ rulebook.aspx for the complete list.

As you approach the finish of the bike leg you’ll want to loosen up your legs by spinning a higher (easier) gear for the last quarter- to half-mile.

As with the bike start you’ll dismount your bike outside of the transition area and walk/run your bike to your bike rack. After racking your bike and stowing your helmet and shoes you’ll change to your running shoes, hat/visor, singlet and head out of the transition area for the run leg.

Other than the brief discomfort of adapting to the run after the bike ride this will probably be the moment you were looking forward to. Most of us from a running background love the run leg plus you can visualize the finish by this point.

And finish you will. While perhaps not as exciting as finishing your first marathon, the first triathlon will leave you just as elated (that you didn’t drown) and thinking about how you can improve for the next one. Or maybe your future goals maybe a bit more ambitious – an Ironman perhaps?

Since he first began competing in triath lons in 1983, Bernie Sher has racked up an impressive career that includes qualifying four times to compete in the Hawaiian Ironman World Championships in Kona, HI. He raced on the Big Island three times, earning a 5th place podium spot in 1995. For more than a decade, Sher has coached multiple athletes to their first or fastest Ironman races and Marathons. In 2004, Sher was one of 20 chosen by the LIVESTRONG Foundation to ride the Tour of Hope, an eight-day, two-team relay event – Los Angeles to Washington, D.C. - to raise awareness about the effectiveness of clinical trials and cancer research.

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So, You Wanna do a Tri? - Resources

BeachSide TriSport provides triathlon camps for athletes of all levels. Participants learn all aspects of the sport through group training and mock tri sessions.

lists several good rides and maps for those who want to ride in central Florida’s ‘hill’ country.

Some of the outrageous posts on their forum are also good for a few laughs. n http://www.cyclingforums.com Free forum, stories, etc.

RUN

n http://www.runningzone.com Local racing schedule, results, workout calendar, Starting Line newsletter, Gecko Club, training programs and Foundation. n http://www.spacecoastrunners.org Brevard’s oldest and one of Florida’s largest running clubs.

Lots of info on local racing and training. n http://running.competitor.com Great site with tons of information on training, racing, nutrition, etc. n http://www.letsrun.com/forum/ Open forum for all things running n http://www.coolrunning.com Lots of resources. n http://setgoalsnotlimits.com Coach Doug Butler’s seasonal or year-round running camp and training program. n http://www.up-running-inc.com Up and Running Fitness offers year-round running camps that incorporate strength training and yoga into the workouts.

GENERAL TRIATHLON

n https://www.facebook.com/groups/ 330359027019094/ Join the open Facebook group ‘It’s a triathlon – Suck it up!’ to meet other local triathletes and find additional free group training opportunities. n http://usatriathlon.org Triathlon’s governing body in the U.S. Almost every race requires a USAT license. This is the place to get that along with rules of the sport, racing info, clubs, camps, classes and USAT coaches and coaching certification. n http://www.trifind.com A comprehensive list

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of multisport races sorted by state/month. n http://www.tricalc3.com Plug in your swim, bike or run time and distance to spit out your pace. n http://www.slowtwitch.com One of the sport’s oldest sites filled with good things and an open feisty and often sarcastic forum; also has a separate forum for ‘the womens’. Owner, Dan Empfield, was ‘the guy’ behind the original tri wetsuits and bicycles, Quintana Roo. n http://www.beginnertriathlete.com Another site with articles, advice, a forum… n http://triathlon.competitor.com Great site with tons of information on training, racing, nutrition, new gear, etc. n http://www.beachsidetrisport.com/index.php Beachside TriSport triathlon camp for athletes of all levels. Summer/Fall camp orientation July 23 and camp starts July 28 for sprint-, Olympic- and half-iron distance training. n http://www.trimovingforward.com Tri Moving Forward triathlon camp for beginners and those who are beginning again. Summer camp begins July 7.

FREE LOCAL GROUP TRAINING Swim:

n Mondays: Meet at 6:00 p.m., Rotary Park, Suntree for a 6:15 p.m. start. Join Revolutions Cyclery for an open water swim in the Indian River Lagoon. Paddle boarders are out to there to keep an eye on the swimmers and look out for jellyfish. Contact Jim Twigg at 321-751-5457 for more information. n Tuesdays and Thursdays: The Mather’s Bridge swim – info from Rob Downey: “The swim from my mom's is Tuesday & Thursday starting promptly at 6 p.m. going south. New people should plan to ride bikes from Oars & Paddles to a .5-mile north from the west end of the bridge.

We've been doing two segments of .5 mile each but will probably increase that distance in anticipation of swimming Bridge to Bridge on June 30.” Contact Rob at downeystudios@cfl.rr.com for the secret decoder ring map to the starting location. n Wed. Meet at Eau Gallie Library Pier at 6:00 p.m. as Running hosts the open water swim in the Indian River followed by a fun run/walk over the Eau Gallie Causeway and back. n Mon.-Fri. 6:30 a.m. and 7:45 a.m. on Saturdays. Lucky’s Lake Swim: Yup, this is a bit of a drive but it is so worth it if for no other reason then to sign your name on the wall; get the patch and enjoy the generosity and eccentricities of Dr. Lucky Meisenheimer. Check out the site: http:// www.luckyslakeswim.com or the blog http://luckyslakeswimblog.wordpress.com/2013/06/02/ good-turnout-at-the-beattie-swim/ Lucky has hosted all levels of swim abilities from people bobbing on noodles to guys like Rowdy Gaines.

Bike:

Also see section above ‘Websites/Video/Forums/Local Clubs’ for local club websites and their free group rides.

Who doesn’t like free pizza after the Thursday night fun runs from Running Zone on the fourth Thursday of each month?

Many of the free group rides are a great way to learn news skills, increase fitness and make new friends.

n http://revolutionscyclery.com/about/ridespg1036.htm Revolutions Cyclery calendar of free open rides. n http://infinitybikeshop.com/articles/weeklygroup-rides-and-events-pg37.htm Infinity Bike Shop’s calendar of free open rides. n http://bobsbicycles.com/articles/weekly-localride-info-pg40.htm Bob’s Bicycle Shop calendar of free open rides.

Run:

n Mondays: Running Zone hosts free fun runs/walks at 6 p.m. from Pizza Gallery and Grill, Avenue at Viera. Stick around afterward on the first Monday of the month for free pizza! http://www.runningzone.com/index. php?module=julian&func=month n Wednesdays: Join Running Zone at 6 p.m. at the Eau Gallie Library Pier for an open water swim and/or free fun walk/run over the Eau Gallie Causeway. http://www.runningzone.com/ index.php?module=julian&func=month n Thursdays: Running Zone hosts fun runs/walks from their store on Wickham Avenue. Free pizza is provided afterward on the fourth Thursday of each month. http://www.runningzone.com/ index.php?module=julian&func=month n Sundays: Running Zone hosts long walks/runs from Oars and Paddle Park along South Tropical Trail in Indian Harbour Beach beginning at 6:30 a.m.. Fluids are provided along the route and afterward. http://www.runningzone.com/index. php?module=julian&func=month n Space Coast Runners hosts long runs from Cocoa Village in Cocoa beginning at 6:30 a.m.

Fluids are provided along the route. http://www. spacecoastrunners.org/fun_runs.htm

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TRIATHLON

EQUIPMENT CHECKLIST

MELBOURNE, FLORIDA

Having the right gear can make a signiďŹ cant difference with your training and on race day.

While some of the items listed below are luxuries, some are essential to prevent injury and maintain safety. Running Zone is here to help and we carry a wide assortment of triathlon apparel, accessories and nutrition.

If you have any questions about any of the items listed below, please ask our experienced staff for help.

SWIM: >! >! >! >! >! >! >! >!

Goggles Neoprene Cap Ear Plugs/Nose Plugs Anti-fog for Goggles Wet Suit (allowed if 78 degrees or colder) Tri Slide (helps with getting wetsuit on & off) Swim Suit Fins / Paddles

BIKE: >! >! >! >! >! >! >! >! >! >! >! >!

Bike (must have bar-end plugs) Helmet Cycling Shirt/Shorts Cycling Shoes Patch Kit Sunglasses Water Bottles Spare Tire Spare Tube Pump CO2 Cartridge Sunglasses

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RUN: >! >! >! >! >! >! >! >!

Running Shoes (Racing ďŹ&#x201A;ats optional) Elastic Laces Socks (optional) Fuelbelt / Race Number Belt Running Shirt/Shorts Water Bottles Hat Body Glide / Sportshield

RACING EQUIPMENT: >! >! >! >! >! >! >! >! >! >! >! >! >! >! >! >! >! >! >! >! >! >! >!

Triathlon Suit Goggles Bike Bike Shoes Socks (optional) Helmet Water Bottle Running Shoes Elastic Laces for Shoes Race Number Belt USA Triathlon Card / Picture ID Hat or Visor Sunglasses Gear Bag Towel Transition Mat Transition Bag Energy Gels Sunblock Small basin for washing feet Determination Patience Sense of Humor

32 Running Zone The Starting Line

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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