Starting Line - September 2012

VOLUME 3, ISSUE 9 • SEPTEMBER 2012 • RUNNINGZONE.COM

P A G E

I Run for Pizza “Football Kickoff” 5K Results

P A G E

THE NEXT STEPS GHOSTLY GECKO 5K

P A G E

Third Time’s Charmed

Running Zone The Starting Line 2

DON & Denise’s DEN

5 Helpful Tips for Runners & Walkers

We get a lot of questions about footwear, running and walking topics and generally anything related to exercise. Here are some helpful tips that may be of interest.

Tip #1: Change Shoes Every 250 to 400 Miles In this issue: The Next Steps...................... 3 Times Sliced at Pizza Run........ 3 Running Zone September Special................................. 3 Finding the Fun in Running...... 4 I Run for Pizza “Football Kickoff” 5K Results............................... 5 New Balance Special............. 5 Want to Get Faster?.................. 7 The Faster Formula.................... 8 7th Annual Run@Work Day...... 13 Third Time’s Charmed ............. 14 What’s on Your List? ............... 15 Good Form Running Clinic....... 16 Fit Future Training Program...... 17 Cross Country Spike Night..... 19 Ladies Night at Running Zone.................................. 20 Running Zone Foundation Series Events....................... 21 Space Coast Marathon & Half-Marathon Registration Form................................... 22 Gecko Club Membership Form.... 24

Do your feet and legs hurt after a run? One cause may be that your shoes have broken down and aren’t providing the cushioning and support that they once did. The reason for the lack of cushioning in an older pair of shoes are that the materials that provide the cushioning breaks down or compresses between 250 or 400 miles. It’s true that some people can get 500 miles out of a pair of shoes, but some people can only get 200 miles.

Also, if you’re just running a little bit and you want to get the best cushioning out of a shoe, it is recommended to change them approximately every six months. A new pair of shoes with proper cushioning can make your run or walk a much more enjoyable (and hopefully less painful) experience.

Tip #2: Proper Shoe Care

Remember to never put your running or walking shoes in a dryer if they are wet. Instead, remove the insoles and stuff them with newspaper. The paper will absorb the moisture and the midsoles won’t be broken down by the heat. Another solution is to put them in front of your refrigerator near the exhaust. The exhaust does a great job of drying your shoes out overnight.

Tip # 3: Find a Running Partner

Having a regular, or at least an occasional running partner, can help you get more out of your workouts. It’s important to have a partner that has the same relative ability and be able to run at the same pace as you. Many times, it’s difficult to get out the door to exercise, and having a training partner waiting for you, makes you accountable to each other. Also, it’s great to have someone to talk with along the way.

Tip # 4: Track Your Progress

3696 N. Wickham Road Melbourne, Florida 32935 321-751-8890

Recording your daily exercise in a running log is a great way to help track your progress and to remember what worked and didn’t work. By jotting down a few pieces of information after each workout session, and summarizing it by week, month and yes, even year, you can see how you are

progressing with your training. The main information to jot down is how far or how long (or both) and how you felt. The course you ran is also helpful. You will be amazed after you start analyzing your data, just how many miles you are doing.

Tip # 5: Miles are Miles

Slow miles burn almost as many calories as fast miles. In both cases, each mile you run burns approximately 100 calories. So you don’t have to run harder to lose weight. The key is to get into a routine where you are working out several days a week and sticking to the routine. By doing this over time, you will lose weight which in turn will help you to run faster.

I hope some of the above tips helped to answer a few questions you may have had. If you have any specific questions, please don’t hesitate to email us at info@runningzone.com Thanks,

Don & Denise Piercy Running Zone

3 Running Zone The Starting Line

Times Sliced at Pizza Run

Melbourne Beaches James Post takes the victory at the I Run for Pizza Football Kickoff 5K in Viera on August 11. Post, a senior at the University of North Florida, also took the win at the Firecracker 5K on July 4. Both events are part of the seven-race Running Zone Foundation Race Series. TriHokie photo.

would end up (running) that fast.”

“Going in I knew that I would have to run well if I wanted to try and keep up with Coach Butler and have any shot at winning Masters,” said Streufert of the talented and popular coach who has led Holy Trinity to an unprecedented 11 Class 1A cross country state titles. “Doug and I pretty much ran the race together and I was able to get a little separation in the last mile or so. When I turned the last corner I knew I had a shot at breaking 17 and just gave it all I had.”

Streufert’s finish time and huge PR gave him pause for thought on what may lie ahead this season.

“I’m not really sure what to expect later this season since I just broke my season goal,” he said. “Hopefully, I can get even faster when it cools off some.”

Streufert’s speed is coming from the large, powerful engine he began building earlier this year.

“This spring I averaged 70 miles a week for 12 weeks or so preparing for a couple of marathons which gave me a good base,” he said. “Then starting in early June when my marathon was over I started doing workouts geared for 5K and 10K race with most of our workouts, including shorter distances, run at goal mile pace. Running continues on page 4

• 12

Melbourne, F l

ida or

Road racing is often a lot about the course and who else shows up.

Consider that during the 2011 I Run for Pizza “Football Kickoff” 5K, only three participants ran faster than 17 minutes - including race champ Kyle Cook who crossed the line in 16:31.

By the time the clock rolled over to 17:00 during the 2012 race on Aug. 11, fifteen athletes were already cooling down including four who had finished in less than 16 minutes.

“The course had less turns this year and was faster,” said race director Denise Piercy. “There were also many of the Holy Trinity and collegiate athletes racing.”

And Melbourne Beaches James Post led them all as he hit the mat in 15:39. It was the second consecutive 2012-13 Running Zone Foundation Race Series win for the 21-year-old rising senior who runs for the University of North Florida and returned to Jacksonville a week later.

“There were some great high school runners who pushed me to my limit,” said 31-year-old Owen Shott who finished second in 15:50 “We came around that last corner and it was a mad sprint. I was racing two of these guys from Holy Trinity. They were good.”

Satellite Beaches 16-year-old Tristan Kattenberg outkicked his Holy Trinity teammate Alex Brown, 17, to take third in 15:56.

The Masters’ race – for those 40 and older – threw out a surprising upset as Viera’s Shane Streufert beat perennial favorite and Masters’ course record holder, Melbourne’s Doug Butler by five seconds.

Last month, the 49-year-old Butler beat

Streufert, 40, by four seconds at the Firecracker 5K in Melbourne on July 4.

The fitness and competitive ferocity of both men became evident during this race as each man dropped huge chunks of time from the Firecracker event. Butler’s 17:31 in July dropped to 17-flat on Sat. and Struefert’s time plummeted from 17:35 to 16:55.

“It was a 20 second PR for me and the first time I broke 17 minutes,” said Streufert, who works in Orlando and trains with the Track Shack crew. “I had no idea I

October 20, 2 0

by Patti Sponsler

Saturday, October 20th, 2012 Eau Gallie Civic Center 6:30 pm Join us for a Spooktacular good time! An awesome post race party at Squid Lips. Random giveaway of Halloween Horror Night tickets and one hotel night stay for two! ● Best

Halloween Costume Contest Goodie Bags to All Finishers ● Fun Ghostly Gecko Awards ● Free Li’l Goblins Kids’ Run with Zippy the Gecko ● Food provided by Squid Lips! ● Awards ceremony following all races on Squid Lips beach and deck ● Benefits J. Kyle Braid Scholarship Program ● Halloween

SEPTEMBER SPECIAL Spend $150 & receive

a free $20 gift certificate to either (your choice) Pizza Gallery & Grill, Squid Lips or Long Doggers!

Running Zone The Starting Line 4

Times Sliced at Pizza Run workouts at mile pace makes the 5K pace seem easier and lets you get deeper into the race before it really starts hurting.”

In the ladies’ race it seemed like déjà vu all over again.

Last season, training partners Jessica Crate and Angela Cobb exchanged wins throughout the year. Crate beat Cobb in the Firecracker event and Cobb turned the tables at the I Run for Pizza 5K and eventually took the Series title.

When this season kicked off, Crate easily took the Firecracker 5K win while Cobb was knocking out a 36:30 at the Peachtree Road Race 10K in Atlanta, finishing 30th out of all women in the record and global field of 60,000 participants.

In her return to this year’s Series, Cobb again took the top female spot at the I Run for Pizza 5K in 17:18 – knocking 31 seconds off of last year’s 17:49 victory.

“I hadn’t raced a 5K in a few months so I wasn’t sure what sort of shape I was in,” said the 29-year-old Melbourne Beach mom. “I was just trying to keep up with Coach Butler and his group because I knew they would run a low 17.”

Cobb was quick to credit her speed to Crate – who finished second in 17:48 – and to the WildSide Online elite racing team, of which she is a member.

Palm Bay’s Eleanor Baker, 20, placed third in 18:23 and 48-year-old Cathy Friedel took the women’s Masters’ win in 20:19.

The I Run for Pizza Football Kickoff 5K was race number two in the seven-race Running Zone Foundation Race Series that is offering a $10,000 purse of cash and gift certificates to the season’s speediest.

Complete results and free-to-download race photos are available courtesy of Running Zone Foundation at http://www.runningzone. com/event_results

Next up in the Series is the spooky fun of the Ghostly Gecko 5K on October 20. The race will kick off at 6:30 p.m. from the Eau Gallie Civic Center. Free childcare is available during the race and then the wee ones can participate in the free Li’l Goblins Kids’ Run with Zippy the Gecko. The entire family will want to stick around afterward for the postrace party and costume contest at Squid Lips.

Complete Ghostly Gecko 5K and Run-

continued from page 3

Viera’s Shane Struefert took the Master’s (40+) victory and crushed his previous 5K personal best by 20 seconds as he crossed the I Run for Pizza “Football Kickoff” 5K finish line in 16:55. TriHokie photo.

ning Zone Foundation Race Series information is available at http://www.runningzone. com/series/

Proceeds from all Foundation events are donated to local charities and other not-for-

Melbourne Beaches Angela Cobb had a 30-second lead on the women’s field as she took the ladies win in 17:18 at the Aug. 11 I Run for Pizza “Football Kickoff” 5K in Viera. Cobb was the female champion of the 2011-12 Running Zone Foundation Race Series. TriHokie photo.

profit organizations. Last season more than $40,000 was distributed for local community support. Learn more about the Running Zone Foundation at https://www.facebook.com/ RunningZoneFoundation?ref=hl

Finding the Fun in Running Vincent Nunez received more than some great training when the Army sent him to a 16-week DEOMI (Defense Equal Opportunity Management Institute) educational program at Patrick Air Force Base.

During his time in Florida, Nunez got involved with the Running Zone Foundation fun runs and road races. Through the experience he learned that running could be much more than the mandatory exercise required to maintain combat readiness.

“I’ve come to embrace the sport since I’ve been here,” said Nunez, who will be returning to his Fort Carson Army Base home just outside of Colorado Springs on Sept.

14. “I had never run much outside of the Army with civilians. I love the camaraderie that I’ve found and hope to find the same in the Colorado Springs running community.”

Nunez was also stoked to be returning home with the promise of two tickets to a pro football game and the one night’s hotel stay that he won during the I Run for Pizza “Football Kickoff” 5K post-race party random giveaways.

“The tickets were to any Florida game

Vincent Nunez grins after winning the grand random giveaway at the I Run for Pizza “Football Kickoff” 5K on Aug. 11. Nunez, who is stationed at Fort Carson Army Base just outside of Colorado Springs, won two tickets to a pro football game and a one night’s hotel stay.

TriHokie photo.

but after talking to the folks at Running Zone they are going to fix me up with a game closer to home,” he said. “I am really excited.”

5 Running Zone The Starting Line

I Run for Pizza “Football Kickoff” 5K Results August 11, 2012, The Avenue, Viera, Florida

More than 900 runners and walkers were off to a galloping start at this year’s I Run for Pizza “football kickoff” 5K. TriHokie photo.

MALE Overall..................................................................

James Post.................................................. 15:39.7 Owen Shott................................................ 15:50.0 Tristan Kattenberg....................................... 15:56.4 Master (40+) Shane Streufert........................................... 16:55.0 8 and under Charley Pavlick........................................... 24:37.5 Benjamin Bloch........................................... 27:11.7 Victor Valentin............................................ 27:47.4 Dylan Maxik............................................... 28:16.4 Johnathan Ring........................................... 33:34.3 Wil Bell..................................................... 37:13.7

Joshua Wilson............................................ 38:31.5 Timmy Floyd............................................... 44:44.2 Nick Hart................................................... 54:21.9 Ethan Schunke............................................ 55:22.9 9-11 Matthew Zuhlke.......................................... 21:13.5 Daniel Tressler Iii......................................... 22:04.8 Malachi Jones............................................ 23:42.0 Gavin O’Brien............................................ 23:47.7 Joshua Kraver............................................. 24:07.5 Braden Krupp............................................. 24:58.9 Stone Zeller................................................ 25:44.0 Henry Pavlick............................................. 26:46.8 Wesley Davenport....................................... 26:59.9 Aeddon Burns............................................. 27:11.8 Derek Fortmayer......................................... 27:26.6 Ethan Shoda............................................... 27:41.0 John Liebler................................................ 28:05.8 Ian Maxik.................................................. 28:15.3 Daniel Molodkin......................................... 28:28.9 Jack McCluskey.......................................... 32:52.7 Travis Carroll.............................................. 33:22.6 Andrew Mattson......................................... 38:26.2 Billy Floyd.................................................. 46:53.8 Kenneth Sabo............................................. 47:15.7 Donvan Diiorio........................................... 48:06.6 Ricky Saylor............................................... 00:26.7 12-14 Trevor Kattenberg........................................ 17:08.3 Egan Kattenberg......................................... 17:32.9 Sam Shaffer............................................... 17:36.2 Luke Blanchard........................................... 18:32.0 Mason Jones.............................................. 18:43.4 John Cacciatore.......................................... 19:09.0 Dan Cronin................................................ 20:03.2 Ryan Miller................................................. 20:18.3 Scott Draper............................................... 21:08.2 Frankie Alba.............................................. 21:12.1 Chase Oliver.............................................. 21:17.5 James Henderson........................................ 21:45.4 Rodolfo J Valentin........................................ 22:52.4 Tyler Adams............................................... 24:07.0

James Post won both the I Run for Pizza “Football Kickoff” 5K and the Firecracker 5K, the first two events in the 2012-13 Running Zone Foundation Race Series. TriHokie photo.

Tyler Sherrod.............................................. 24:23.4 Sean Kennedy............................................ 24:25.8 Joseph Tierney............................................ 24:33.8 Cameron Michaels...................................... 24:53.1 Jake Bursk.................................................. 25:18.7 Ieuan Nation.............................................. 26:19.8 Justin Lorentzen........................................... 29:28.4 Matthew Jankowski..................................... 29:53.0 Nathan Comoletti........................................ 30:52.5 Jimmy Corcione.......................................... 34:42.2 Kaiser Creek.............................................. 38:18.8 Sha-Mar T-Wilson........................................ 43:51.7 James Carroll............................................. 55:44.9 Randall Kirk............................................... 56:27.2 15 - 19 Alexander Brown........................................ 15:57.9 Cole Oliver................................................ 16:09.6 Jonathan Campbell..................................... 16:17.8 Ezekiel Zauner............................................ 16:21.1 Andrew Cacciatore..................................... 16:23.3 Alex Hoffman............................................. 16:51.8 Luke Redito................................................. 16:57.2 Jacob Smithe.............................................. 17:02.3 Joan-Marc Fajula........................................ 17:51.0 Jason Draper.............................................. 18:04.5 Coleman Sperando..................................... 18:29.5 Morgan Levine............................................ 18:41.1 Samuel Flemming........................................ 18:43.5 Terry Cronin............................................... 18:47.2 Justin Sherrod............................................. 18:59.1 Michael Cacciatore..................................... 19:43.3 Neil Robinson............................................. 19:45.1 Sean Carroll............................................... 19:59.0 Mike Groppel............................................. 20:05.6 Alexander Garces....................................... 20:23.4 Gregory Topp............................................. 20:54.7 John Gahres............................................... 21:29.1 Ryan Corry................................................. 22:14.3 Richard Rhodes........................................... 22:50.5 Alexis Burke............................................... 23:44.7 continues on page 6

Running Zone The Starting Line 6

I Run for Pizza “Football Kickoff” 5K Results

Melbourne’s Andy Dutra is stoked with his sub19 finish. TriHokie photo.

Michael Field............................................. 23:46.7 Andrew Stebbins......................................... 24:13.5 Garrick Stubbs............................................ 24:50.8 Thomas Oconnor........................................ 24:59.9 Bryan Lalonde............................................ 25:42.8 Ken Lilley................................................... 26:25.8 Alec Kennedy............................................. 26:33.6 Harley Griffin............................................. 28:50.2 James Oskam............................................. 28:53.9 Andrew Scholl............................................ 32:20.3 Gage Wikel............................................... 33:09.7 Michael Leming.......................................... 33:34.8 Jay Kim...................................................... 38:25.0

continued from page 5

Some of the north Brevard runners pose for a quick shot. From left to right are Allison Stauffer, 38, Titusville; Pedro Toledo, 44, Titusville, Karon Pittman, 54, Titusville, Christine Kennedy, 47, Mims, Chuck Urrutia, 66, Mims and Sean Stauffer, 37, Titusville. Doug Carroll photo.

Tyler Pate................................................... 52:56.2 20 - 24 John Culver................................................ 16:06.3 Michael Fisher............................................ 16:19.9 Dillon McGee............................................. 16:27.1 William Beck.............................................. 19:16.1 Matthew Saunders...................................... 20:50.3 Dj Pate...................................................... 20:52.3 Aarron McLawley........................................ 21:00.0 Osvaldo Diaz............................................. 21:18.4 Joey Joseph................................................ 21:56.6 Matt McDougal........................................... 23:37.6 Ryan Rattay................................................ 24:02.7 Chris Atkins................................................ 24:45.7 Daniel Welcome......................................... 27:58.3 Joey Smeen................................................ 28:51.6 Josh Gomez............................................... 30:22.7 Thomas Lavelle........................................... 30:56.5 Alex Armstrong........................................... 31:59.1 Joey Stine................................................... 33:34.9 Ryan Oliveira............................................. 40:37.4 Eric Cotti.................................................... 40:38.6 Alfred Mardsen........................................... 54:22.1 25 - 29 Trent Fuchs................................................. 17:00.2 Brian Gase................................................. 17:53.7 Andy Dutra................................................ 18:51.4 Stephen Luedtke.......................................... 19:44.3 John Austin................................................. 20:51.1 Anthony Verzi............................................. 21:08.7 Michael Miller............................................ 21:37.7 Chris Schulz............................................... 21:43.4 Josh Randall............................................... 22:09.7 Joseph Iii Joseph......................................... 22:24.4 Andrew Carpenter...................................... 22:27.3 Robert Rutherford........................................ 23:43.7 Tim Mace................................................... 23:52.0 Jancarlo Sanchez........................................ 24:04.5 Andre Harper............................................. 25:03.9 Ryan Ballard............................................... 25:15.4 Cory Dotson............................................... 26:29.0 Malcon Caudle........................................... 27:17.5 Chris St. Jean............................................. 28:30.2 Steven Hellriegel......................................... 28:56.6 Gerard Newsham....................................... 29:29.5 Michael Sacco............................................ 30:04.4 Michael Domizioli....................................... 30:32.0

Konstantinos Balas...................................... 30:49.6 Patrick Watkinson....................................... 30:59.8 Ryan Schick................................................ 32:21.9 Derek Watkins............................................ 33:37.9 Robert Mentillo........................................... 36:29.9 Jon Meek................................................... 37:41.6 Elliott Davis................................................ 43:59.8 Zachary Middlehurst................................... 53:31.2 30 - 34 John Davis.................................................. 16:15.1 Steve Hedgespeth....................................... 17:08.8 John Rothrock............................................. 17:26.9 Andy Menschner......................................... 19:56.0 Chris Fowler............................................... 20:07.5 Greg Reverdiau.......................................... 20:10.0 Ryan Boroff................................................ 20:45.9 Mike Acosta............................................... 20:48.0 Kurt Russell................................................. 21:03.5 Jason McGrath........................................... 21:20.3 Mark Quintana........................................... 22:10.0 Steven Stengle............................................ 22:13.8 Chris Slusher.............................................. 22:21.6 Charles Goodson........................................ 22:24.7 Jeffrey Ward............................................... 23:19.6 Jared Deyo................................................. 24:17.0 Kevin Bryniak............................................. 24:20.8 Phil Hatcher................................................ 24:35.6 Sean Gregg............................................... 24:56.3 William Branan.......................................... 24:58.4 Brett Keener............................................... 25:03.3 Brian Kurinsky............................................ 25:49.3 Todd Oskam............................................... 26:11.3 Mike Taylor................................................ 26:30.9 Fernando Armijo......................................... 26:40.6 Tim Worden............................................... 26:42.0 Chris Davis................................................. 26:49.5 David Browning.......................................... 29:23.0 Constantine Lopez....................................... 29:29.0 Rob Woodside............................................ 29:40.3 Timothy Atkinson......................................... 30:06.5 George Brittingham..................................... 30:17.3 Loren Stroup............................................... 30:45.7 Guy Turapan.............................................. 31:08.8 Rex Leclaire................................................ 31:23.5 Chris McClure............................................ 31:59.4 continues on page 7

7 Running Zone The Starting Line

Want to Get Faster?

By John Davis

Runners love to read secret methods about how to run faster. We search for an easy way to set new PRs like the Greeks sought for Atlantis. So what’s the key- for running, not finding Atlantis?

Super-light minimalist shoes? A special super-vitamin? Maybe a magical workout or killer hill that reduces our 5K PR with every lap? Well, I’ve collected some data, put it together with eight years of running experience, and given my two cents.

Here’s my story.

After five years of hard training, I hit a plateau, as I’m sure most runners experience at some point. In all of 2010 I cut off only a few seconds from my 5K PR. At the Downtown Melbourne 5K in 2011, I ran sixteen minutes and 54 seconds, which was only two seconds better than my previous 16:56 set in January 2010.

For another year I couldn’t break 16:54.

Then at the 2012 Downtown Melbourne

race, I hit a breakthrough of 16:47.

Here’s the 5K streak that I’ve been on for the last five months: n 16:54- 4/2/11, Downtown Melbourne n 16:47- 3/31/12, Downtown Melbourne n 16:43- 5/12/2012, Run for the Gecko Hawaiian Luau (hot) n 16:39- 6/9/2012, Brevard County Showdown Championship (hot, humid!) n 16:24- 7/4/2012, Firecracker (literally the hottest day of the year so far!) n 16:15- 8/11/2012, I Run for Pizza Football Kickoff (how many turns again? Oh yeah, and hot!)

That’s a lot of fives: Five 5K PRs in five months. And based on recent workouts, I can run faster. I’ve never had a streak of five PRs in my eight years of running - not even when I began this sport running a 5K in the 25s. I did not taper West Melbourne’s John Davis nailed his fifth 5K PR in as many months at the I Run for Pizza “Football Kickoff” 5K in Viera on Aug. 11.

continues on page 8

I Run for Pizza “Football Kickoff” 5K Results

The family who runs together, stays fit and has fun together. Left to right are Melbourne’s Derek, Cheryl and Aubrey Fortmayer.

Doug Carroll photo.

Keniwu Estillore...................... 31:59.6 Matthew Williams................... 32:00.9 Nicholas Suthard.................... 32:09.6 Matthew Balius....................... 34:03.0 Kevin Goodwin....................... 34:15.1 Joseph Foley........................... 34:16.1 Matthew Mihalovits................. 35:09.3 Justin Havlovick...................... 36:06.1

Ryan Isom.............................. 39:20.4 Eric Boritzki............................ 41:20.5 35 - 39 Marc Zeller............................ 17:54.8 Julio Castillo........................... 18:55.9 Mark Jackson......................... 19:08.3 Thaddeus Austin..................... 19:53.6 Paul Fleming........................... 20:32.2 Paul Carpenter....................... 20:32.3 Jason Roberts......................... 21:19.6 Kevin Smith............................ 21:43.5 Joe Newton............................ 21:46.8 Eric Ward.............................. 21:53.1 Kris Pate................................ 22:21.7 Ryan Herold........................... 22:45.2 Steve Gillespie........................ 22:46.8 Bill Hudkins............................ 22:55.3 Tim Dunegan.......................... 23:00.8 Shawn Burns.......................... 23:05.6 Michael Butler........................ 23:15.7 Rosanto Macam...................... 23:18.3 Ben Buchanan........................ 23:22.8 James Krupp........................... 23:31.0 Anjay Kalra............................ 23:59.3 Ferman McLaughlin................. 24:09.8 John Burke............................. 25:46.7 Les Dunne.............................. 26:11.9 Wade Hunter.......................... 27:30.5 Brian Spencer......................... 27:43.5 Gary Baker............................ 28:08.1 Kevin Terry............................. 28:13.1 Rudy Valentin......................... 28:57.4 Charles Allis........................... 29:00.1

continued from page 6

Nathan Dwenger.................... 29:01.6 Kirby Watson......................... 29:36.4 Pete Longueira........................ 29:43.5 Sean Stauffer.......................... 29:56.2 Edward Cloak........................ 32:08.5 Doug Grandey....................... 32:10.6 Steven Schmitt........................ 32:18.9 Jerome Sibol........................... 33:52.9 Dan Howick........................... 33:54.9 Jason Schunke........................ 34:11.2 Raymond Bridges.................... 35:23.6 Joey Nix................................ 36:54.3 Jason Westbrook..................... 36:56.9 Kevin Howard........................ 37:52.6 Scott Kingston......................... 39:01.1 Joshua Webster...................... 42:56.2 Matthew Weaver.................... 45:07.1 Tom Crowley.......................... 55:05.9 40 - 44 Joe Castner............................ 18:42.9 Felix Hottenstein...................... 18:57.5 Pedro Toledo.......................... 19:19.8 Steve Chin.............................20:08.4 Bruce McMann.......................20:56.4 Jim Schaeffer..........................21:09.7 John Vangilder........................21:23.1 Harry Prosser.........................21:41.0 David Melchione.....................21:55.6 Tracy Pugh.............................22:16.2 Ron Roff.................................22:45.5 Anthony Edwards....................22:47.4 Chris Bursk.............................22:58.8 Lucas Woodard......................23:12.6

Melbourne’s Karen and James Cornthwaite enjoy the post-race festivities and food.

Marc Rucki.............................23:33.7 Frank Hosey...........................23:42.2 Paul Metz...............................23:53.5 Tom Wright............................24:29.0 Regan Stradtmann...................24:32.6 Bryan Lalonde........................24:35.5 Jonathan Bloch.......................25:02.1 Steven Sergis..........................25:14.9 continues on page 9

Running Zone The Starting Line 8

NEW THIS YEAR! AT ALL RUNNING ZONE FOUNDATION SERIES EVENTS for Gecko Club Members

Very Important Geckos (VIG’s) will have a special member meeting area to include a tent, bag drop, drinks, food and when the venue allows, a VIG Potty!

Want to Get Faster?

continued from page 7

The Faster Formula Run Type

Pace

Amount of miles

5K Race

PR Pace

Race Day only

Easy Run

PR Pace + 1:30 to 2:00

Roughly 60% of weekly miles

Long Run

Same as Easy Run

<20% of weekly miles

Tempo Run

PR Pace + 00:20 to 00:40

1 workout per week (<10% of total weekly mileage)

Speedwork

Depends on interval

1 workout per week (<10% of total weekly mileage)

. Ok, before running your way to glory - or an injury - as you ramp up the mileage, re-read the portion of the article’s last paragraph that reads “Run your workouts and easy runs at the right pace, and run the mileage that your body can handle.” . Many – especially newer athletes – believe that every training run should be a personal best in order to improve. .As his chart shows, Davis believes that at least 80% of your weekly mileage should be run at a pace that is 1:30 to 2:00 slower than your 5K PR. If that PR was months ago, retest yourself and work from there. .

If you’re newer to running or coming back from an injury, give yourself some time to build your base mileage before adding any tempo or speedwork. When you do start, let your body adjust to the additional stress of tempo runs before adding the faster or second day of speedwork.

for any of the PR races and the temperatures have been mostly hot.

So the magic question: what have I been doing differently?

The simple answer: one word Mileage.

Why are you surprised? For some reason, this appears to spark controversy in the running community. I think people want to hear that there is an easier way, a faster shoe, or a secret workout. Nope. It’s pure hard work and time. And I honestly don’t think this is applicable to only me.

Olympians at almost every distance from 800m to the marathon run very high mileage - typically more than 100 miles per week. When I read their comments, they say it gets easier when their mileage increases. Why would it be different for regular runners like us? It’s not. That doesn’t mean I just go out and run miles.

Every run I do has a purpose and a goal pace. I stick to that. I also ramped up slowly over an eight-year period. Drastically increasing mileage over a short period of time will get you injured - guaranteed.

In 2011, my average weekly mileage was in the 50s. I was consistent, but the continues on page 9

9 Running Zone The Starting Line

Want to Get Faster?

continued from page 8

numbers were low. Starting in February 2012, I decided to do long runs with my running buddy, Shane Streufert, who was marathon training. Suddenly my weekly mileage bumped up in the 60s.

Then I started a “Mileage Challenge” with the Brevard Heat, the high school cross-country team that I coach. I set a goal of 900 miles over a 13-week period, which averaged to about 70 miles per week. I noticed my workouts were getting faster, but here’s the weird thing (you’ll love this part) - the fast times felt SO EASY! My workouts were faster than ever, and it felt like I wasn’t trying as hard to hit my goal times. I decided to increase mileage again. For the last 13 weeks, my weekly average has been 79 miles, and my OK, I love graphs, so here is one times keep coming down both in workouts with my Mileage and 5K times lined up together. Thanks to my Garmin GPS and on race day.

I Run for Pizza “Football Kickoff” 5K Results

Lovely young lasses from the Suntree/Viera Youth Cheerleader League prepare to cheer the finishers at the I Run for Pizza “Football Kickoff” 5K at The Avenue, Viera.

Randy Boozer.........................25:41.5 Bill Floyd................................25:46.2 Michael McCluskey.................27:00.0 Randy Hines........................... 27:13.4 Rich Chapman........................ 27:20.5 Kris Hansen............................ 27:30.0 Doug Glines........................... 27:51.4 Vincent Nunez........................ 28:04.9 Shane Wylie.......................... 28:10.6 Rob Mulligan.......................... 28:12.4 Joseph Tierney........................ 29:05.9 Kenneth Dixon........................ 29:07.7 Jon Beckett............................. 29:28.4 Shannon Chau........................31:24.9 John Madlener........................31:26.7 Rishi Maharaj.........................31:32.5

Jim Maines.............................31:57.3 Leroy Stromenger....................32:21.9 Todd Buras............................. 33:12.0 Stan Hart............................... 33:37.2 Steven Audino........................ 33:54.2 Thomas Perry.......................... 40:02.0 Tripp Walton.......................... 42:00.1 Barry Remor........................................

42:43.0 45 - 49 Doug Butler........................... 17:00.0 Chris Loines........................... 18:31.8 Doug Nichols........................ 19:56.6 Keith Snodgrass..................... 20:01.6 Dave Hernandez.................... 20:19.0 Bob Padden.......................... 20:48.9

and Athlinks, this is six years (and about 13,000 miles) worth of data since 2007. continues on page 10

continued from page 7

Bryan Bost............................ 21:23.7 David Bills............................. 21:28.9 Ashley Fleeman..................... 21:30.7 Howie Lewis.......................... 22:35.4 Chuck Mathews..................... 22:40.6 Jim Merrill............................. 22:50.8 Mark Knopf........................... 23:06.4 Jerry Cano............................ 23:19.2 Timothy Griffin....................... 23:49.6 Tylan Draper......................... 24:18.3 Scott Hoots............................ 24:23.8 Ed King................................ 24:38.9 Gregg Kraver........................ 24:54.6 Richard Parker....................... 24:59.1 Stephen Ciarrocchi................. 25:56.2 Larry Miller........................... 26:01.5 Dennis Hardesty..................... 26:10.5 Bruce Sieck........................... 26:15.7 Scott Mostert......................... 26:28.6 Chris Waterman.................... 26:59.0 Kevin Chapman..................... 27:03.4 James Chiravalle.................... 27:16.1 Michael Hillger...................... 27:57.1 Brent Mitchell........................ 28:06.1 Eric Gyorko........................... 28:06.1 David Scholl.......................... 28:18.2 Adam Spenik......................... 29:04.1 David Kearns......................... 29:20.6 Glenn Webb......................... 29:30.5 David Ring............................ 30:49.7 Tony Lorentzen....................... 31:09.0 Chris Bowers......................... 31:18.9 Michael Shamet..................... 31:20.1 Dale Anderson....................... 32:14.8 Dennis Scullion...................... 32:27.1 John Molnar.......................... 33:01.8 Michael Roeper..................... 33:10.5

Women’s winner Angela Cobb, of Melbourne Beach, needs help to carry her winners’ goodies. Doug Carroll photo.

Mike Woods......................... 35:01.4 Peter Ninesling...................... 38:29.4 David Buteau......................... 39:47.2 David Carroll......................... 39:51.0 Chad Fagg............................ 39:58.3 Thomas Broom....................... 43:53.9 50 - 54 Bret Halliday......................... 18:29.2 Joe Hultgren.......................... 18:32.6 Art Anderson......................... 18:53.7 Robert Pike............................ 18:54.6 Michael Adams..................... 18:57.0 Roger Travis.......................... 19:10.8 Jay Claybaugh...................... 20:14.1 Timothy Lawry....................... 20:52.2 continues on page 10

Running Zone The Starting Line 10

Want to Get Faster?

continued from page 9

The blue points are weekly mileage, and the red is an averaging trend line.

The graph at the right shows my 5K race times over the same time period.

I like this graph best. But look at the trends. Over the years, my improvements typically come after or during a period of consistently high mileage - especially this last summer.

For some reason there seems to be opposition to the high mileage philosophy.

The logical argument to this data I’ve collected is that it is a sample size of one person. Solid argument.

However, the coach who has directed my training over the years is Coach Doug Butler, who also coaches cross-country and track at Holy Trinity Episcopal Academy. Coach Butler’s athletes have been following this high-mileage philosophy for about 12 years.

How has that worked out for them?

They’ve earned 15 State Championship Titles (yes, that’s fifteen!) plus an additional dozen Runners Up. That’s not just a few kids – that’s a dominance that has lasted for 12 years over hundreds of high school athletes. Big enough sample size for the doubters?

OK, so here’s the bottom line: if your goal is to become a faster runner, the most effective way to accomplish that is to put the “smart” mileage in. Run your workouts and easy runs at the right pace, and run the mileage that your body can handle.

The result? I bet you get faster. Try it.

I Run for Pizza “Football Kickoff” 5K Results continued from page 9 Jeff Cook....................................................20:59.1 Tony Stokes................................................21:01.3 Keith Kowalske...........................................21:53.5 David Kull..................................................22:51.2 Joseph Boudro............................................23:14.1 Rick Valencia..............................................23:18.8 Michael Waters..........................................23:21.9 Carl Wayne...............................................24:30.5 Richard Folio..............................................25:09.0 Steve Calabro............................................25:14.0 Bob Rall.....................................................25:19.2 Craig Capron.............................................25:37.9 Bill Craig...................................................26:19.6 Doug Czerwinski........................................27:08.3 Brian Litterilla..............................................27:46.1 Brian Linder................................................27:57.3 Tim Speed..................................................27:58.5 Mark Probert..............................................28:10.6 Jeff Hattendorf............................................28:17.8 Keith Bourke...............................................28:27.2 Drew Spray................................................28:37.7 John Bard...................................................28:43.9 Gary Nation..............................................28:59.4 Brian Smith................................................29:19.5 Pat McKee.................................................30:23.9 Tony Cangiano...........................................30:42.6 Ken Flieder.................................................32:20.5 Rick McEvers..............................................32:28.1 Javier Vasquez............................................36:02.2

Arty Pagan.................................................36:06.3 Tony Mazza...............................................37:43.6 Thomas Freeberg........................................39:22.8 Mike Straney..............................................42:47.5 Jody Willingham.........................................43:50.8 Bill Lewis....................................................47:58.8 55 - 59 Matt Mahoney............................................20:54.0 Jim Cunningham.........................................21:03.1 Michael Mendoza.......................................21:43.7 David Worrells............................................22:00.5 John Farner................................................22:44.9 Joe Dowell.................................................24:46.7 Abe Oros...................................................25:00.3 Alan King..................................................25:05.3 James Weiss...............................................25:51.7 Jaime F Ruiz...............................................26:05.9 Michael Carlomusto....................................26:39.2 Jeff Fisher...................................................26:59.8 David Nowacki..........................................28:15.5 Rick Suarez................................................28:25.7 Bob Meadows............................................28:28.0 Steve Gargani............................................28:40.8 Harv Hobson..............................................29:09.3 Joe Deen....................................................29:13.2 Rex Gomez................................................29:17.3 continues on page 11

11 Running Zone The Starting Line

I Run for Pizza “Football Kickoff” 5K Results

I Run for Pizza “Football Kickoff” 5K female Master’s champion, Cathy Friedel. Doug Carroll photo.

James Cornthwaite................. 31:19.6 Louis Brashear....................... 34:15.2 Dennis Durkee....................... 34:18.4 James Memmott..................... 34:45.0 Richard Malecki..................... 34:47.9 Kenneth Ahles........................ 36:32.3 Vasu Vasudevan..................... 37:40.8 Gil Russell............................. 38:26.3 Ronald Davenport.................. 42:38.2 Ron Fisher............................. 44:44.7 60 - 64 Bud Timmons......................... 23:12.4 Ray Brown............................ 24:53.8 Jim Schroeder........................ 25:01.2 Teen Sum.............................. 26:00.7 Larry Wiseman...................... 26:17.0 David Farrall......................... 26:24.3 Frank Webbe........................ 26:58.7 Paul Vanhemel....................... 29:13.3 Tim Plumb............................. 31:00.6 Ed Duley............................... 32:54.2 Daniel Mercier....................... 36:02.7 Robert Crum.......................... 42:35.2 Robert Bruckhart.....................44:45.3 65 - 69 David Grant...........................21:56.3 Gary Castner.........................25:30.5 Manuel Urrutia.......................29:24.7 Graham Austin.......................30:47.8 Tom Lazar..............................37:48.1 Rick Foresteire........................38:14.7 Drew Noble...........................40:55.7 Les Donow.............................46:18.6 70 - 74 Jim Anderson.........................41:08.8 John Donahue........................48:47.1 75 - 79 Tom Ward.............................27:21.8 FEMALE Overall Angela Cobb........................17:18.9 Jessica Crate.........................17:48.0 Eleanor Baker........................18:23.5 Master (40+) Cathy Friedel.........................20:19.2 8 and under

Kaylee Kraver........................ 28:13.0 Kiley Dwenger....................... 29:01.6 Aubrey Fortmayer.................. 30:32.3 Shelby Buras......................... 41:13.3 Braelyn Wahy....................... 48:51.7 9-11 Marie Groppel...................... 22:16.7 Christina Blanchard................ 23:33.7 Tara Morgan......................... 24:15.1 Jordan Michaels.................... 24:57.3 Tatumn Clark......................... 26:45.2 Jonelle Plahuta....................... 28:19.4 Katelyn Owl...........................28:34.5 Ariana Valentin.......................28:46.9 Natalie Trio............................29:18.4 Kaysa Jackson.......................29:43.9 Anna Metz............................30:24.3 Kailee Chau.......................... 31:46.9 Caitlin Topp........................... 31:54.8 Samantha Cabrera................. 32:38.8 Jessica Leming....................... 33:15.8 Coco Webster....................... 34:02.9 Shannon Topp....................... 38:51.9 Elizabeth Bowman................. 38:52.2 Chloe Wheeler...................... 38:56.4 Alex Davenport...................... 41:54.3 Jaden Price............................ 42:38.1 12-14 Samantha Folio...................... 19:50.2 Ashley Blanchard................... 21:48.1 Natalia Walcott..................... 22:25.5 Natalie Mercaldo.................. 23:22.6 Darby Dummer...................... 23:27.5 Laura Bell.............................. 24:01.5 Kenzie Parish........................ 24:07.8 Elizabeth Gahres................... 25:33.0 Claire Layton......................... 25:38.6 Morgan Zuhlke...................... 26:14.6 Hannah Keats........................ 26:27.9 Emma Walker........................ 27:02.0 Skye Zeller............................ 27:10.5 Claire Mitchell....................... 28:06.3 Jessa Celestini....................... 28:11.7 Kristen Owl........................... 28:25.9 Hayley Kunde........................ 28:51.0 Alexis Eastburn...................... 29:21.2 Sara Shamlin......................... 30:20.1 Haley Hodge......................... 31:19.6 Madison Howard................... 32:31.1 Julie De Franza...................... 40:14.7 Rebecca Bowers.................... 41:44.3 Catherine Cereska................. 43:28.1 15 - 19 MacKenzie Dummer............... 19:37.2 Brianna Wahy....................... 20:02.4 Sarah Hammond.................... 20:24.5 MacKenzie Baysinger............. 20:57.5 Dana Slomins........................ 21:22.7 Karina Mann......................... 21:25.1 Rebecca Fleeman................... 21:30.4 Lexie Krehbiel........................ 21:55.9 Sarah Fisher.......................... 23:01.0 Dara Gyorko......................... 23:07.5 Fiona Kearns......................... 23:33.3 Lauren Folio.......................... 24:07.7 Jessie Draper......................... 24:27.2 Dani Mowry.......................... 25:06.1 Catherine Sergis.................... 26:19.9 Phoebe Nimocks.................... 26:25.1 Ali Lamens............................ 26:26.5 Emily Jameson....................... 27:04.7

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West Melbourne’s Kara Hedgespeth looks determined as she crosses the line in the Kindergarten-age wave during the kids’ run. TriHokie photo Katie Carroll.......................... 28:28.8 Nicole Topp.......................... 28:45.1 Ellen Ninesling...................... 30:20.0 Amy Jameson........................ 30:43.9 Caroline Agid........................ 31:52.0 Rachel Hardbarger................. 32:46.0 Taylor De Franza................... 33:11.8 Olivia Ninesling.................... 36:13.5 Brianna Sirc.......................... 40:46.3 Cassidy Maines..................... 41:23.2 Jennifer Kearney.................... 46:53.3 Victoria Wells........................ 52:56.6 Natalie Holsenback................ 52:56.6 20 - 24 Allison Spiegel....................... 18:31.6 Chelsea Brady....................... 21:27.5 Allyson Pagan....................... 21:49.2 Heather Akram...................... 23:43.3 Melissa Baldwin.................... 25:28.2 Emily Sacco.......................... 25:54.7 Kelsey Stuart......................... 26:01.6 Sheila Suarez........................ 26:48.3 Robin Laverentz..................... 26:58.4 Anne Tragesser...................... 28:03.6 Madison Conradis................. 28:42.9 Thalia Newton....................... 29:43.7 Lauren Bates.......................... 30:21.6 Amanda Courrege................. 30:36.4 Caitlin Schwartz.................... 30:55.7 Stephanie Dotson................... 31:05.8 Michelle Wynn...................... 32:54.3 Morgan Thomas.................... 33:27.8 Megan Corry........................ 34:20.6 Tiffany Ann Garber................ 36:38.4 Danielle Johnson.................... 39:39.6 Carly Stallings....................... 39:41.5 Lindsey Todd......................... 40:37.7 Hazel Haw............................ 40:46.3 Lauren Pate........................... 45:07.5 Samantha Lucas..................... 45:12.8 25 - 29 Jessica Wiedenbauer............. 21:03.3 Patti Hatcher.......................... 23:34.5 Tabitha Newton..................... 24:05.1 Tamara Newton..................... 24:05.3 Sarah Walker.........................25:33.2 Erin Boyd...............................25:40.1 Elizabeth Schulz.....................25:43.1 Lacey Morin...........................26:24.5

Shanta Glover........................27:02.5 Kara Downs...........................28:04.2 Sandy Curfman......................28:31.3 Rebekah Gibson.....................28:37.8 Sarah Kettner.........................28:51.5 Danielle Pirolo........................29:00.0 Melanie Thermedor.................29:20.2 Jessica Dent............................29:25.3 Mary Kate Roberts..................29:47.7 Candice Cheeks.....................30:01.4 Alex Ennis..............................30:03.1 Melissa Mierzwa....................33:01.6 Jessica Wayne........................33:15.3 Georgia Spyro Balas...............33:36.4 Jamie Szafran........................33:45.2 Amanada Densler..................34:18.7 Samantha Silva......................34:46.6 Lyndsey McGuire...................35:14.6 Julie Medina..........................35:32.2 Catherine Mentillo..................36:29.5 Mychael Munch.....................36:33.6 Meagan Davis.......................37:33.8 Melissa Marszal....................37:51.7 Joni Bond..............................38:08.9 Ashleigh Watkins...................38:13.7 Laura Bunting........................39:19.1 Adriane Thornton...................39:52.1 Allison Couch........................39:52.2 Amanda Havlovick.................40:03.3 Maggie Hansotte..................43:19.4 Shelley Vorhees....................43:51.3 Alice Hopper........................51:18.5 Kimberly Turney....................53:36.0 30 - 34 Melissa Taylor........................18:59.6 Emily Nelson.........................20:45.4 Donna Rz Davis.....................23:09.1 Krista Brananl........................23:12.1 Sara Jackson.........................23:16.4 Christina Russell......................23:36.8 Jessica Zeller..........................24:10.4 Rachel Rayburn.......................24:44.0 Rene Dunne............................25:03.9 Kim Ascroft............................25:08.2 Heather Eley...........................25:17.0 Karen Hedenschoug................26:13.0 Melissa Sliwinski.....................26:20.2 Darcy Dyer.............................26:28.1 continues on page 12

Running Zone The Starting Line 12

I Run for Pizza “Football Kickoff” 5K Results

The tiniest tots trot - along with parents and pets - during the kids’ run after the I Run for Pizza “Football Kickoff” 5K. TriHokie photo Angela O’Brien...................... 26:42.8 Sally Memmott........................ 27:07.3 Kelly Semenko........................ 27:57.2 Melissa Comstock................... 28:00.7 Kathryn Gonzalez................... 28:00.9 Grace Torres.......................... 28:08.6 Ragan Krupp.......................... 28:28.7 Carrie Bryniak........................ 28:31.8 Tami Glover............................ 29:26.8 Caylyne Lapolla...................... 29:28.3 Nicole Stinson........................ 30:11.1 Christina Cerrato.................... 30:14.0 Liz White............................... 30:35.8 Kay Chau.............................. 31:42.8 Erin Lauscher.......................... 32:08.1 Jenni Barna............................ 32:13.5 Megan Hecht......................... 32:15.2 April Chunn............................ 32:21.7 Lesa Lorusso........................... 32:39.2 Kimberly Durjan...................... 32:44.2 Ana-Carina Hunt..................... 33:30.3 Joanna Seigel......................... 33:37.6 Jamie Browning...................... 33:38.1 Christi Dunn........................... 33:57.8 Erica Schubeck....................... 34:02.0 April Foley............................. 34:08.8 Stephanie Henderson.............. 34:24.6 Jaclyn Whiteman.................... 34:27.5 Jessica McCarty...................... 34:37.6 Sarah Weis............................ 35:09.9 Jackie Leclaire........................ 35:34.0 Amy Girimonti........................ 36:46.8 Jaclyn Herold......................... 37:18.5 Raquel Bevin.......................... 38:42.4 Katie Wilson.......................... 39:14.0 Jillian Rothen.......................... 39:49.0 Amy Atterberry....................... 39:53.9 Kristen Weiss.......................... 40:12.1 Amanda Balius....................... 41:31.8 Joanne Burrus......................... 41:33.8 Teressa Murray....................... 42:37.7 Melissa Hickman..................... 43:37.2 Paula Oskam.......................... 44:28.4 Brenda Boritzki....................... 44:29.2 Ayonna Andrews.................... 45:36.7 Kathy Centeno........................ 46:24.3 Lori Reinhardt......................... 47:19.6 35 - 39 Tracy Simso............................ 19:44.0

Julie Hannah.......................... 19:52.8 Lisa Petrillo............................. 20:19.9 Tricia Rydson.......................... 21:54.4 Felicity Cunningham................ 22:15.3 Kate Chapman....................... 22:23.8 Brittany Streufert..................... 23:01.0 Christine Davis....................... 23:05.6 Jill Lyons................................. 23:41.0 Kate Howick........................... 24:14.0 Abigail Lalonde...................... 24:51.4 Cheryl Fortrmayer................... 25:15.3 Julie Pomerleau....................... 26:06.8 Allison Stauffer....................... 26:50.5 Heather Schmitt...................... 27:32.3 Kathleen Shoda...................... 27:41.3 Laura Hanson......................... 28:09.5 Diana Campos....................... 28:26.5 Shannon Helvey...................... 28:50.2 Barbara Hawk........................ 30:10.0 Veronica Frazier..................... 31:05.2 Tammi Ruddle......................... 31:12.6 Gail Thuraphan...................... 31:35.4 Andiy Shaffer......................... 32:06.8 Viviana Rodriguez................... 32:22.3 Tamara Timmons..................... 32:35.6 Susan Petracco....................... 32:49.8 Christy Lax............................. 32:54.3 Susan Maxik.......................... 33:36.5 Sarah-Irene Donahue............... 33:37.7 Christine Hobson.................... 33:37.9 Jennifer Elrod.......................... 33:38.2 Jeanne Zeek........................... 33:49.8 Carolynn Macam.................... 33:56.7 Audra Kemmerling.................. 34:39.4 Christina Hanks...................... 34:41.7 Christine Davis....................... 35:40.9 Steffanie Smith........................ 36:21.6 Leeanne Herold...................... 37:17.4 Alicia Sibol............................ 38:00.1 Karrah Hudkins....................... 38:03.0 Shannon Del Valle................... 38:06.6 Patricia Lorenzo...................... 38:26.2 Natasha Spencer.................... 38:40.0 Kate Breitfeller........................ 38:53.0 Melissa Falcone...................... 41:32.2 Tammy Naber......................... 41:50.1 Laura Leon............................. 42:56.0 Becki Walton.......................... 43:09.5 Lynnda Floyd.......................... 44:43.6 40 - 44 Betsy Butler............................22:42.4 Mary Hofmeister.....................22:48.1 Charlotte McClure...................23:08.2 Cristina Canales.....................24:43.2 Gina Rall...............................24:43.6 Monica Williams....................25:29.1 Donna Davis..........................25:38.7 Lisa Hamelin...........................25:39.8 Jane Randall...........................25:44.2 Beth Alford.............................25:58.7 Gayna Hansen.......................26:01.1 Daryl Davenport.....................27:15.6 Claine Ferriola........................27:41.9 Angela Pate...........................27:57.1 Kimberly Prosser.....................27:58.1 Heather Zahner......................28:03.0 Michelle Mielke......................28:08.5 Candy Fontenot......................28:14.2 Rossana Dunham....................28:44.7 Janet McCluskey.....................28:45.6 Susan Comoletti......................29:10.2 Patricia Ochu.........................29:11.4

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Joey White.............................29:40.1 Sharona Scholl.......................29:44.1 Kellie Pauline..........................30:27.6 Kimberly Urbanski...................30:32.3 Teresa Hines...........................31:13.0 Maria Coughlin......................31:22.4 Cheryl Madlener.....................31:24.2 Debbie Nail...........................31:31.8 Deena Helton.........................31:35.0 Jennifer Brady.........................31:45.8 Kimberly Philo........................31:46.6 Elizabeth Westfall...................32:12.5 Samantha Guettler..................33:15.8 Scarlett Hays..........................33:32.7 Wendy Palmisano...................33:33.2 Holly Taggart..........................33:54.9 Debra Randazzo....................34:03.4 Rhonda Stromenger.................34:05.5 Anne Campione.....................34:27.4 Sharon Loines.........................34:34.0 Kira Juranek...........................34:34.6 Dawn Myers...........................35:41.5 Della Mickler..........................36:39.9 Barb Croll..............................36:43.4 Sloane Keats..........................37:53.9 Leonne Sherr..........................38:40.7 Angela Swider........................40:37.2 Mary Broom...........................41:08.5 Debby Buras..........................41:13.1 Lori Beckett.............................41:45.2 Lara Sieck..............................41:46.5 Angel Stewart.........................45:09.9 Julie Sanders..........................49:14.0 Stephanie Spears....................50:09.9 Kim Fagg...............................53:05.4 Tonya George........................55:52.5 Wendy Gargani.....................56:24.9 Jennifer Schunke.....................00:06.8 45 - 49 Christine Kennedy...................22:41.2 Marie Thomas........................22:57.0 Patti Spoerle...........................23:02.2 Cynthia Broome......................23:26.0 Sheila Pavlick.........................26:56.4 Sue Oskam............................26:56.6 Andrea Lucas.........................27:23.0 Tammy Castagnaro.................27:35.2 Jasmin Wollrath......................27:55.9 Debbie Pagillo........................28:30.4 Kathy Owl..............................28:39.3 Stephanie Spradlin..................28:41.0 Lori Rattay..............................30:09.5 Yvette Nelson.........................30:34.0 Darlene Mowry......................30:45.5 Francoise Aurtenechea............30:51.5 Teresa Triebell.........................31:42.0 Angie Schenerlein...................32:25.4 Dianne Klazon........................32:30.9 Anne Kidd..............................32:39.0 Anne Roeper..........................33:12.1 Linda O’Niell..........................33:53.1 Dianna De Franza...................34:51.0 Nancy Mattson.......................37:57.6 Mary Ehrhard.........................38:20.4 Deborah Streiber....................38:39.0 Twila Chapman......................38:48.4 Wendy Cosentino...................39:41.5 Claudia Mallette.....................40:09.5 Stephanie Miller......................40:46.6 Cassandra Knight-Willin..........40:52.3 Mary Penna...........................41:45.2 Suzy Leonard.........................41:49.7

Dana Kelley-Ashley.................45:09.3 50 - 54 Annie Caza............................21:37.9 Midori Wiles..........................23:26.4 Lori Kruger.............................23:29.8 Karon Pittman.........................23:35.7 Linda Folio.............................25:42.0 Laurie Paul.............................25:48.0 Joan Meadows.......................26:08.0 Lori White..............................26:33.6 Casey Hahn...........................27:07.0 Jo Pagan................................28:02.9 Pat Mister...............................28:38.3 Tena Hochard.........................28:40.6 Michele Duester......................29:03.6 Pietrina Heavey......................29:10.6 Karen Cornthwaite..................30:03.7 Susan Elias.............................30:06.4 Linda McKee..........................30:23.8 Kay Oliver.............................30:43.4 Eugenia Brooks.......................31:29.0 Janet Stebbins.........................32:21.2 Traci Bourke...........................33:24.7 Teresa Tyson...........................33:37.2 Chris Fisher............................33:40.2 Joyce Morgeson......................33:58.0 Cathy Chapman.....................34:06.3 Cathy Sweeney.......................34:14.7 Jill Caudle..............................34:43.2 Carol Woods..........................35:01.7 Seher Swenson.......................35:02.7 Kathryn Heron........................35:50.3 Rhonda Butler.........................37:06.3 Amy Tidd...............................37:15.7 Lisa Mayer.............................37:24.7 Sherri Shamet.........................37:29.2 Rebecca Pate..........................37:59.6 Karen Speed..........................38:40.3 Nancy Ritter...........................39:23.4 Yolanda Nieto........................40:01.6 Marie Verderame....................42:34.0 Donna Ahles..........................43:26.0 Pat Villanueva.........................44:12.8 Denise Devito.........................44:13.3 Lori Cooper............................44:15.0 Kalina Subido-Person...............45:08.1 Barbara Wilcox......................46:18.7 Pam Carrion...........................46:20.7 Terry Field..............................48:48.2 Holly Courrege.......................49:41.3 Suzanne Marszal....................52:53.5 55 - 59 Laurie Herman........................26:06.9 Dori Dunlap...........................26:50.5 Nancy Wingo........................27:59.0 Patty Weiss............................29:16.2 Melanie Delman.....................29:50.3 Melodie Esposito....................30:20.4 Linda Plumb............................31:00.6 Jacqui Wells...........................32:25.5 Brenda Kershner.....................32:27.5 Alexandra McKenna...............33:07.8 Luanne Memmott.....................34:01.8 Pam Hobson...........................34:07.2 Vivian Fisher...........................35:45.7 Linda Schultz..........................36:16.1 Karen Suarez.........................36:28.1 Lisa Farrall.............................37:52.5 Lorna Mazza..........................39:48.7 continues on page 13

13 Running Zone The Starting Line

I Run for Pizza “Football Kickoff” 5K Results Mary Stallings............................................ 39:54.4 Susan Vaughn............................................. 40:04.7 Sue Lazar................................................... 42:33.7 Karen Nowacki.......................................... 43:26.1 Vasumathi Vasudevan.................................. 46:34.0 Mary Blauman............................................ 48:11.2 Diane Stedtfelt............................................ 50:08.7 Lana Jobes................................................. 50:10.5 Lisa Moore................................................. 51:24.3 Frances Kirk............................................... 56:27.4 60 - 64 Anne Dockery............................................. 21:35.2 Lorranie Peteresn......................................... 27:33.9 Jo Anne Goodson....................................... 30:52.6 Pat Kiesselbach........................................... 30:56.7 Judith Bulliner............................................. 33:55.9 Susan Stehman........................................... 34:47.9 Sarah Schroeder......................................... 39:27.9 Barbara Abbott........................................... 42:20.8 Norine Burr................................................ 42:35.5 Ethel Williams............................................. 42:37.0 Milly Krause............................................... 46:38.0 Pat Brown.................................................. 00:59.7 65 - 69 Nancy Wilson............................................ 26:02.2 Mary Ramba.............................................. 28:09.4 Barbara Vanhemel...................................... 31:28.2 Bessie Barnes............................................. 43:36.0 Jane Spears................................................ 50:11.3 Mary June Joseph....................................... 50:41.7 70 - 74 Willy Moolenaar......................................... 28:03.1 Wanda Hizer............................................. 42:33.2 Katie Marsh............................................... 47:38.2 75 - 79 Barbara Bowers.......................................... 50:42.7

continued from page 12

Kathleen Samsoe........................................ 52:53.8 Roberta Osterling........................................ 58:35.2 CORPORATE TEAM RESULTS 1. Harris 16:24 17:55 18:05 18:56 19:51 = 1:31:11 Andrew Cacciatore, Marc Zeller, Jason Draper, Julio Castillo, Samantha Folio 2. Hfhp 20:02 20:03 20:55 23:07 23:34 = 1:47:41 Keith Snodgrass, Brianna Wahy, Gregory Topp, Mark Knopf, Fiona Kearns 3. Drs 21:57 23:13 23:30 25:14 26:20 = 2:00:14 Joey Joseph, Lucas Woodard, Lori Kruger, Steve Calabro, Bill Craig 4. Florida Today 28:46 30:07 34:40 39:53 41:50 = 2:55:16 Janet McCluskey, Susan Elias, Audra Kemmerling, Adriane Thornton, Suzy Leonard OPEN TEAM RESULTS 1. Diamond Edge Ultra Doggers 15:39 16:28 16:55 17:01 17:19 = 1:23:22 James Post, Dillon Mcgee, Shane Streufert, Trent Fuchs, Angela Cobb 2. Running Zone 16:16 17:00 17:09 18:33 19:44 = 1:28:42 John RZ Davis, Doug Butler, Steve Hedgespeth, Joe Hultgren, Tracy Simso 3. Jackson’s Jets & Joggers 18:32 18:55 19:56 21:41 22:43 = 1:41:47 Chris Loines, Robert Pike, Andy Menschner, Harry Prosser, Betsy Butler 4. Holy Trinity 16:10 16:52 23:23 24:08 26:26 = 1:46:59 Cole Oliver, Alex Hoffman, Natalie Mercaldo, Kenzie Parish, Phoebe Nimocks 5. RMFAO 19:20 21:02 22:42 23:03 23:36 = 1:49:43 Pedro Toledo, Tony Stokes, Christine Kennedy, Patti Spoerle, Karon Pittman 6. Up & Running 21:24 21:29 22:17 23:06 23:43 = 1:51:59 John Vangilder, David Bills, Tracy Pugh, Christine Davis, Frank Hosey 7. Team Black Sheep 20:48 22:57 23:01 23:09 23:31 = 1:53:26 Mike Acosta, Marie Thomas, Brittany Streufert, Charlotte Mcclure, James Krupp 8. CAV Runners 20:06 22:17 26:02 26:02 27:30 = 2:01:57 Mike Groppel, Marie Groppel, Gayna Hansen, Kelsey

Stuart, Kris Hansen 9. Tripple Threat 20:08 21:38 24:10 27:03 29:21 = 2:02:20 Chris Fowler, Michael Miller, Ferman McLaughlin, Shanta Glover, Melanie Thermedor 10. Twisted Blister 22:14 22:15 22:51 25:04 33:37 = 2:06:01 Steven Stengle, Ryan Corry, Richard Rhodes, Brett Keener, Georgia Spyro Balas 11. Let’s Not Make a Scene 21:21 21:44 25:34 25:44 33:28 = 2:07:51 Jason Mcgrath, Chris Schulz, Sarah Walker, Elizabeth Schulz, Morgan Thomas 12. West Shore 17:03 21:56 23:08 23:47 46:54 = 2:12:48 Jacob Smithe, Lexie Krehbiel, Dara Gyorko, Michael Field, Jennifer Kearney 13. Valentin Five 22:53 27:48 28:47 28:58 32:23 = 2:20:49 Rodolfo J Valentin, Victor Valentin, Ariana Valentin, Rudy Valentin, Viviana Rodriguez 14. Honey Badgers 22:10 26:02 33:54 34:19 39:02 = 2:35:27 Mark Quintana, Larry Miller, Linda O’Niell, Amanada Densler, Scott Kingston 15. 85 & Sunny 26:03 28:43 32:55 34:25 38:27 = 2:40:33 Nancy Wilson, Madison Conradis, Michelle Wynn, Stephanie Henderson, Patricia Lorenzo SCHOOL CHALLENGE Indian Harbour Montessori..................................... 8 Manatee Elemetary............................................... 2 Ocean Breeze...................................................... 2 Ascension............................................................ 2 Freedom 7........................................................... 2 Central Middle School........................................... 1 DeLaura Middle.................................................... 1 Kennedy.............................................................. 1 Meadowlane........................................................ 1 Roy Allen Elem...................................................... 1 Sherwood............................................................ 1 Suntree Elementary................................................ 1 West Shore.......................................................... 1 Westside.....................................................1

September 21, 2012

The goal of this 7th annual event is to encourage adults to get 30 minutes of exercise each day.

The Road Runners Club of America has made it easy for you and your co-workers to organize your own RUN@WORK day this year with their FREE planning kit, fact sheet and press kit.

Get yours at: www.rrca.org/programs/run-at-work-day/

Running Zone The Starting Line 14

Third Time’s Charmed

by Patti Sponsler

Don’s 2011 Excellent Adventure Nov. 5...........Soweto, South Africa.....................5:36:50 Nov. 13.........Ticino, Switzerland.........................4:56:10 Nov. 20.........Curitiba, Brazil................................5:48:00 Nov. 23.........Fukuchiyama, Japan......................5:21:23 Nov. 26.........Bethel’s Beach, New Zealand........9:33:19 Nov. 27.........Cocoa, FL United States................5:34:11 Dec. 1...........Union Glacier, Antarctica...............7:53:38

Don Kern’s official world record certificate

Kerns celebrates with fiancee Francine Robinson after both completed the Space Coast Marathon. The race was part of Kern’s journey to complete a marathon on each of the seven continents in the shortest amount of time. After leaving Space Coast he flew to Antarctica to nail his seventh continent for a total (races and travel) time of 25 days, 18 hours and 10 minutes for a new Guinness World Record.

Thumbing through the Guinness World Book of Records while in high school, Don Kern thought it would “be cool” to one day be able to read his own name among the record-proclaiming pages.

It was a twist of irony that the nonathletic youth who “lettered in debate”, would, almost four decades later on Dec. 1, 2011, break the Guinness world record for completing a marathon on each of the seven continents in the shortest amount of time - 25 days, 18 hours and 10 minutes.

And he may not have done it if the race personnel at the Space Coast Marathon – continent number six out of seven hadn’t allowed the timing mats to remain on last year’s starting line long after the race had started.

“The marathon in New Zealand was a trail race and the toughest one I’d ever done,” said Kern of race number five. “It took me nine hours to finish and I missed my original flight to the US. I didn’t get off the plane in Orlando till 5:30 a.m. on race day and the race began at 6:15.”

Luckily, Kern’s fiancée, Francine

Robinson, had arrived at the Cocoa Village race site in plenty of time to pick up his bib and chip along with her own.

“She talked with the timing people and explained what was happening,” he said. “They left the mats in place so my start time could be officially recorded.

We started about 30 minutes late and then they moved the mats to the finish line.”

In spite of his nine-hour creep on the tough terrain the day before and the fact that the day was made extra long as he flew across the dateline, Kern thoroughly enjoyed the flat, shaded Space Coast course along the Indian River.

“I had a very good time all day,” said the writer and Grand Rapids Marathon race director. “It was a great marathon and very well organized. The space theme and medal were awesome and I got a hug from one of my running heroes, Kathrine Switzer. I t was really a fun, fun marathon and I want to come back when I can spend some time.”

After Space Coast, Kern blasted off to Orlando International to catch the first of three flights to the south end of Chile.

The next morning he boarded a Russian Ilyushin 76 cargo plane bound for Antarctica and his long-dreamed world record.

Interestingly, his record came on his third attempt at the goal.

“It’s funny how everything came together,” said Kern about his five-year escapade. “In 2006 I was sitting in a bagel shop and learned the record for seven continents was 99 days and thought ‘wow, I can beat that.’”

In early 2007, Kern set out on a schedule that would kill the record and drop the time to 35 days. Unfortunately, Canadian Richard Takata bested him by five days as both men crossed the finish line of an Argentinean marathon, the fourth consecutive race the two had run together “I couldn’t let it drop,” said Kern, who then made a second attempt later than same year. “I set up a schedule for 25 days but a storm at Patriot Hills kept me out of Antarctica for 8 days. I did finish in 33 days.”

While Kerns didn’t meet his goal during that adventure, he did set the record for running marathons on all seven continents twice in 307 days.

Since he took up the sport 16 years ago, the running machine has also set a personal marathon streak record for completing at least one 26.2-mile jaunt continues on page 15

15 Running Zone The Starting Line

Third Time’s Charmed

continued from page 14

a month for 109 months (March 2003 to March 2012) and is more than half-way through his third time around for the 50 states + D.C. circuit. As of July 2012, Kern has completed 235 marathons, three ultra-marathons and is close to running the distance of the earth’s circumference (24,902 miles).

“I’m not willing to be ordinary,” he said. “But as a runner I am ordinary – mid to back of the pack. So to distinguish myself, I have to do it by treachery instead of speed.”

What’s on Your List?

We should all have some Don Kern DNA and a life list.

You only have to read the left-hand column of his website - cooladventures.net - to know that this 56-year-old runner and event director lives life large - or crazy.

The man who has logged close to 25,000 miles didn’t seem like a nut-job on the phone, though.

He is, however, a guy who early on wrote a life list of 100 things he’d like to accomplish and then set out to make them happen.

As one item on his alphabetized list (ok, maybe he’s a tad bit anal) gets checked off, he adds another.

“Ordinary people can do amazing things,” said Kern, who is writing a book about his adventures in hopes of inspiring others to dream and go big. “Everyone needs a life list. It takes on a life of it’s own and creates life. I want to teach people that you don’t have to be athletically gifted or rich; just think long enough and go out and start doing things.”

What’s on your list?

New Products at running Zone CO2 cartridge refills and inflator valves All cyclists hate the quick ‘psssssst’ of a tire going flat. It’s never any fun to stop a great ride and fix it. You’ll be on the road much faster with the Profile Design CO2 cartridge refills and an inflator valve.

Once you’re ready to inflate your tire’s tube, just screw a cartridge into the inflator, place the inflator head on the valve of the bike tire, push when ready, and the highly pressurized CO2 rapidly inflates your tube.

No more bulky and frustrating frame pump required!

Brooks Kids’ PureFlow Equip your kids with shoes that feel as free as they are. The Kids’ PureFlow is awesomely light and bendy with enough cushion for total comfort and a reinforced toe to increase durability. A miniature version of the grown-up PureFlow, your little person will love the natural fit and squishy bounce of every step, jump, and cartwheel. The Kids’ PureFlow comes in neat-o colors, too!

Join Saucony at Running Zone on

Sept. 13 at 6 p.m. for the

Thursday Evening

Fun Run • Talk with Saucony reps, try on their products &

receive 20% off

all Saucony products all day!

e e e

16 Running Zone The Starting Line

Good Form Running Clinics at Running Zone Tuesday, September 25th at 5:30pm 20 spaces available, must pre register because space is limited for more 1-on-1 instruction.

Taking reservations for these two months. Email pete@runningzone.com to reserve your spot.

There Is a beTTer Way To run.

4 simple steps

Posture - Midfoot - Cadence - Lean

4 simple s

Posture - Midfoot - Cad Grant Robison 2004 Olympian - 1500m

Running faster, more effficiently, and injury free is what runners strive for. With a focus on proper mechanics, Good form runninG aims to help runners of all ages and abilities achieve these goals.

as a participant in the Gfr clinics you will recieve:

are you sure that Gfr will- work for me?

2004 Olympian 1500m Yes. GFR has had an incredibly positive response and success rate. We believe the reason for that is the fact that GFR simply encourages you to move your body the way it was designed.

since i’m changing my technique, will my muscles be sore?

Running faster, more effficiently, and injury free is what runners strive for. With a focus on proper how long does it take to master Gfr? mechanics, Good form runninG Every individual is unique. If you run every day or if you are naturally in-tune with your body, aims toFor help of all ages changes can come within a few days. some runners it takes six months, even a year. “Mastering” GFR requires practice, reassessment, and more practice. and abilities achieve these goals.

You will very likely experience some soreness. Chances are you have been under-working some of the key running muscles. However if the soreness persists past a few runs, you need to reassess your mechanics.

> Experienced coaches > Individualized film review > Instruction on the "4

FaQ'sGrant Robison

points" of GFR

> Informative handout with visual examples key GFR topics.

Grantof Robison

2004 Olympian - 1500m

Running faster, more effficiently, and injury free is what runners strive for. With a focus on proper mechanics, Good form runninG aims to help runners of all ages and abilities achieve these goals.

as a participant in the Gfr clinics you will recieve: > Experienced coaches

FaQ's

> Individualized film review

Fa

are y

Yes. GF that is

since

You wil some o to reas

> Instruction on the "4

points" of GFR are you sure that Gfr will work forhow me?

> Informative handout visual positive response and Yes. GFR has hadwith an incredibly succi Every

as a participant in the Gfr clinics you will recieve:

examples GFR topics. thatof is key the fact that GFR simply encourages you to move y change

GFR re since i’m changing my technique, will m

For more information contact Running Zone 321-751-8890 Youat will very likely experience some soreness. Chances are

> Experienced coaches

> Individualized film review

some of the key running muscles. However if the soreness to reassess your mechanics.

17 Running Zone The Starting Line

T R A IN ING PROG R AM

October 4th - December 15th, 2012 Welcome!

This program isn’t just about exercising. Each week, in addition to the group workouts on Thursday With the Fit Future training program, offered excluevening, there will also be weekly educational/ sively at our New Balance Melbourne store, you will informational sessions on the proper approach to find the coaching and support you need to reach your weight loss, nutrition, injury prevention and more. wellness goals. Our coaches will lead an enthusiastic group of participants with one goal in mind: to make Need to lose weight but not sure how? wellness a priority in your life.

Andy Dutra, one of the camp coaches, knows how.

New Balance Melbourne and coaches Tracy and Andy Andy was over 100 lbs over his optimum weight Dutra are teaming up to offer a very unique 10-week several years ago. He has an awesome story and the weight loss walking / jogging program. knowledge to help you to change your life.

The hardest part is taking that first step.

●●●●●●●

Come out to any of the informational meetings at New Balance Melbourne to meet coaches Andy and Tracy and to find out more about the program:

INFORMATIONAL MEETINGS SCHEDULE: Monday, October 1st.......................................6:30pm Tuesday, October 2nd .....................................6:30pm The first group workout is Thursday, October 4th at New Balance Melbourne.

THE CAMP INCLUDES: • BMI Measurement / Baseline Assessment • Thursday evening group walk / jog at 6:00 pm at New Balance Melbourne and Wickham Park • Once a week - Optional Cross Training Sessions including yoga, spinning, pilates, etc.

• New Balance Wellness Kits • Various workshops with guest speakers discussing topics that include: • Video Sessions – Weight of the Nation (4-part series) • Footwear Clinic • Good Form Walking Clinic

●●●●●●●

• Stretching / Injury Prevention • Nutrition • Benefits of Cross Training • When Things Get Tough • Preparation for your 1st 2 Miler (Jingle Bell 2 Miler) • Fluids provided at all group workouts • Included entry fee to Jingle Bell 2 Miler on December 15th

ENTRY FEES: $125.00 Individual

$100.00 per Individual (Group Rate of 5 Participants )

VISIT US ONLINE: www.newbalancemelbourne.com OR CALL: 321-752-5660

Form on on other next page.

See Registration registration form side. ● ● ● ● ● ● ●

●●●●●●●

18 Running Zone The Starting Line

Fit Future T R A I NI NG PROGR AM October 4th - December 15th, 2012

Meet Your Coaches

●●●●●●●

TRACY DUTRA

Tracy’s passion and drive for fitness and healthy living make her a perfect fit to help each participant achieve their fitness goal. Tracy began running as a part of boot camp when she was in the Navy and has never left her running shoes behind. An employee of Running Zone and a longtime member of the Running Zone Racing Team, Tracy exudes the true spirit of the running / walking community. More than just a runner, Tracy is a true role model to all those she encounters. Recently, she became a USATF Level 1 Certified Coach to help people of all fitness levels to meet or achieve their goals. Tracy will help everyone reach the finish line with a smile.

ANDY DUTRA

It all started with a flight of stairs. When Andy was constantly winded walking up a flight of stairs to his

●●●●●●●

college dorm room his junior year, he knew his life needed a change.

He began running short distances at a time and soon competed in his first 5K. Coupled with circuit training, he lost a total of roughly 100 lbs over the next few years. This led him to become a Certified Personal Trainer to help others reach their fitness goals. On top of working towards his PhD at FIT, he works full-time at FIT’s Clemente Center as one of the Head Personal Trainers and Staff Mentors. In 2011, he joined the Running Zone Racing Team, an honor that he takes very seriously. Recently, he became a USATF Level 1 Certified Coach to help people of all fitness levels to meet or achieve their running objectives. Andy’s passion for running and fitness in general is extremely contagious and he motivates all those he encounters.

Start your journey to a Fit Future today with Tracy & Andy.

Fit Future IN MOTION TR AINING P R OGR AM October 4th - December 15th, 2012

OFFICIAL ENTRY FORM Fill out entry form and either mail to or drop off at New Balance Melbourne, 3680 N. Wickham Road, Unit C, Melbourne, FL 32935. Checks should be made payable to NEW BALANCE MELBOURNE.

Name ___________________________________________________________________________________________ Address _________________________________________________________________________________________ City: ______________________________________________________ State: _____________ Zip: ______________ Email ___________________________________________________________________________________________ Phone: (Home) ______________________________________ (Cell) _______________________________________ Sex:

Male

Female

Date of birth:_______ / ______ / ____________

Age: _________

19 Running Zone The Starting Line

Running Zone & Nike present

20% DISCOUNT on all merchandise for student athletes

Thursday, September 6, 2012 6:00pm at Running Zone SPECIAL PRIZES AWARDED TO THE TEAMS WITH THE BEST TURNOUT! 1st Place: 2 New Gatorade Coolers & Concentrate 2nd Place: Duffel Bag full of supplies (spikes, wrenches, etc) AGENDA: 6:00 – 8:00pm Try on Shoes & Spikes in the Store (Lots of Giveaways)

PIZZA, DRINKS AND GRAND PRIZE! Come try out the newest shoes and spikes and stay for pizza, prizes, and giveaways!

Running Zone, Inc. • 3696 N. Wickham Road, Melbourne, FL 32935 • (321) 751-8890 • www.runningzone.com

20 Running Zone The Starting Line

Ladies Night!

Tuesday, September 18th 2012 6:00pm - 8:00pm

Join the staff of Running Zone for a fun celebration of fitness for all women, featuring: •

Bra fitting clinic and shoe fitting with gait analysis

•

Special discounts on all products

•

Appetizers, beer, and wine

PLUS… • Free gift with purchase of Brooks and Moving Comfort products •

Drawings for free Brooks outfit & pair of Brooks shoes!

21 Running Zone The Starting Line

Running Zone The Starting Line 22

Brevard County Discounts available until August 31st â&#x20AC;&#x201C; $10.00 for full & $5.00 for half!

The Only Space-themed Marathon & Half-Marathon on the Planet

November 25, 2012 Cocoa, Florida 6:15am Start Time (Just minutes from Kennedy Space Center & the Orlando Attractions) Health & Fitness Expo and Pre-Race Dinner at

Kennedy Space Center Visitor Complex

Cocoa Riverfront Park

Register online now at

SpaceCoastMarathon.com Or call: (321) 751-8890

23 Running Zone The Starting Line

Brevard County Discounts available until August 31st – $10.00 for full & $5.00 for half!

WELCOME ATHLETES & SPACE ENTHUSIASTS! • Start the race to the roar of a Space Shuttle countdown and

Running Zone Foundation and Space Coast Runners welcome you to the 41st running of the Space Coast Marathon and Half Marathon – Florida’s oldest marathon. We invite runners and walkers alike to experience one of the most beautiful USATFcertified waterfront courses on the east coast.

Liftoff on the Jumbo-tron

• Expo and Pre-Race Dinner at Kennedy Space Center Visitor Complex

This is one of the most unique running and walking events in the country! Because our course is held within the shadow of the Kennedy Space Center, the entire event revolves around a space theme sure to delight and energize our participants.

The only space-themed marathon and half-marathon on the planet! 5-4-3-2-1! Blast off for this year’s 6:15 a.m. start of the Space Coast Marathon and Half-Marathon on November 25th, 2012!

Here are some of the highlights for the 41st running of the Space Coast Marathon & Half Marathon:

• Kennedy Space Center Visitor Complex Discount Coupons • “Space” Props along course and at finish line area • “Space” Themed Water/Aid Stations all along course • Volunteers in NASA-like uniforms • “Space” Photo opportunity with astronauts • Official long sleeve technical T-shirt (moisture-wicking noncotton)

• Large Beach Towel with race logo for all finishers • Set a PR with this year’s Pace Teams!

• A full Pancake and Egg Breakfast and Pizza • Fast Course – Boston Qualifier

ENTRY FORM

2012 SPACE COAST MARATHON & HALF-MARATHON PAY BY DATE

FEB. 1 - AUG. 31

SEPT. 1 - OCT. 31

NOV. 1 - NOV. 24

2012 MARATHON

$80

$90

$100

2012 HALF-MARATHON

$70

$80

$90

Check Division Entering:

MARATHON*

HALF-MARATHON

NAME _____________________________________________________BIRTHDATE ___________________ RACE DAY AGE _______________ EXPECTED FINISH TIME _____________________________________________ STREET ADDRESS_________________________________________________________________________ CITY ________________________________________STATE ________________ ZIP__________________ PHONE _______________________E-MAIL ___________________________________________________ MALE

FEMALE

T-shirt size:

X-SMALL

SMALL

Brevard County Resident:

PASTA DINNER TICKETS: ($50 per person) # of tickets needed _____________

(Cost includes dinner and admission to the Apollo/Saturn V Center Exhibit.)

MEDIUM

LARGE

X-LARGE

XX-LARGE

UNISEX SIZING (Technical shirt will not shrink)

$5.00 discount for Half-Marathon | $10.00 discount for Marathon until Aug. 31st, 2012 (both discounts expire Aug. 31st, 2012)

Note: Entry fees are non-refundable and race numbers are non-transferable. Those who register for one distance but wish to switch to the other, have until Nov. 24th to do so. After that date, no changes will be allowed.

Make check payable to Running Zone Foundation. Mail to: Running Zone Foundation, Inc., 3696 N. Wickham Road, Melbourne, FL 32935 INCOMPLETE OR UNSIGNED FORMS WILL NOT BE ACCEPTED! In consideration of my entry into the 2012 Marathon, Half-Marathon being accepted, I intend to be legally bound, and do hereby for myself, my heirs, and executors, waive all rights and claims for damages which may hereafter accrue to me against the sponsors, officials, volunteers and supporters of this race and any representatives, successors, or assigns for any and all damages or injuries which may be sustained and suffered by me in consideration of my association with an entry or participation in the 2012 Space Coast Marathon, or Half-Marathon.

If I should suffer injury or illness, I authorize the officials of the race to use their discretion to have me transported to a medical facility, and I take full financial and legal responsibility for this action. I attest and verify that I am physically fit and have my physician’s permission to participate in this race. I hereby grant full permission to any and all of the foregoing to use any photographs, videotapes, or any other record of this event for any purpose of the event whatsoever. I have read the above release and understand that it presents a risk of physical injury, knowing this I am entering this event at my own risk.

SIGNATURE _________________________________________

DATE _______________________

SIGNATURE OF PARENT FOR THOSE UNDER 18 (HALF) _________________________________________________ *Eighteen (18) is the minimum age required for participation in the marathon.

24 Running Zone The Starting Line

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

25 Running Zone The Starting Line

The purpose of the Gecko Club is to promote fitness and exercise in our community. Offering training clinics, weekly fun runs and walks, numerous road races and our race series are just some of the activities that the Gecko Club provides to help promote a healthy, active lifestyle.

Running Zone’s Gecko Club is an investment that more than pays for itself! Whether you’re someone looking for comfortable shoes for everyday or an elite marathoner, a membership to Running Zone’s Gecko Club offers you exclusive merchandise, awesome discounts to local businesses and incredible privileges offered ONLY to our Members. Select a Membership below and start the experience (and the savings) today!

Membership in the Gecko Club 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

Promoting fitness & healthy, active lifestyles.

Membership Application

FOUNDATION

A Running & Walking Club “Not Just for Lizards”

Please complete the following membership application. All applicants (parents or guardians for minors) must sign and date, where indicated, to acknowledge understanding of the Membership Waiver below. Please make copies of this application for more than one family member.

Mail Application to: Running Zone Gecko Club, 3696 N. Wickham Road, Melbourne, FL 32935 Make checks payable to: Running Zone Foundation, Inc. Membership: Type:

New

Renewing Member

Primary Interest:

Individual – Annual Membership ($40.00)

Last Name (please print clearly) Male

Female

Running

Walking

Kid’s (12 & Under) – Annual Membership ($15.00) First Name

Date of Birth

Email Address Address

City

State

Zip Code

Membership Waiver In consideration of the acceptance of my membership application fee being accepted, I intend to be legally bound, and hereby for myself, my heirs, and executors, waive all rights and claims for damages which may hereafter accrue to me against the sponsors, officials, volunteers, and supporters of the Gecko Club and its representatives, successors, or assigns for any and all damages or injuries which may be sustained and suffered by me in consideration of my association or participation in any Gecko Club event. If I should suffer injury or illness, I authorize the officials of the Gecko Club to use their discretion to have me transported to a medical facility, and I take full financial and legal responsibility for this action. I attest and verify that I am physically fit and have my physician’s permission to participate in any of the Gecko Club events. I hereby grant full permission to any and all of the foregoing to use any photographs, videotapes, or any other record of this event for any purpose for the Gecko Club whatsoever. I have read the above release and understand that it presents a risk of physical injury, knowing this I am joining the Gecko Club and participate in the various events at my own risk.

SIGNATURE

SIGNATURE OF PARENT FOR THOSE UNDER 18

DATE

For more information contact: Running Zone Gecko Club, 3696 N. Wickham Road, Melbourne, FL 32935 Call 321-751-8890 or visit www.RunningZone.com