Starting Line Newsletter - December 2012

VOLUME 3, ISSUE 12 • DECEMBER 2012 • RUNNINGZONE.COM

Space Coast Journeys See page 3 P A G E

THE NEXT STEPS JINGLE BELL 2-MILER

P A G E

Plantar Fasciitis: A Pain in the Heel

P A G E

With Friends & Family

Running Zone The Starting Line 2

Denise’s Den

December Rings in a Holiday Season of Races It is the Holiday Season! The year has flown by and the holidays usually keep everyone extremely busy. There are many wonderful events taking place in the month of December.

Here are a few that are dear to our hearts.

17th Annual Reindeer Run In this issue: Space Coast Journeys.........3 The Next Steps..................3 Running Zone December Special.............................3 Thank You, Volunteers.........4 Plantar Fasciitis: A Pain in the Heel............................5 New Balance December Special.............................5 With Friends & Family........7 Monday Night Fun Runs.....8 The Athlete’s Kitchen.........12 Beantown Bound..............12 It’s the Most Wonderful Race of the Year!.....................14 Set Goals Not Limits Winter Running Camp.................15 Running Zone Series Event Schedule.........................16 Design by All Media Graphics AMGfla.com

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

Saturday, December 1st was the 17th Annual Reindeer Run in Cape Canaveral. Don and I love this event transitioning from the Space Coast Marathon & Half Marathon crazy weekend to the holiday season.

3rd Annual BayFront 5K9

Sunday, December 2nd was the 3rd annual BayFront 5K9, a great race to run with your favorite canine! Boo Boo, our shop dog and her brother, Billy T, took 2nd and 3rd in the small dog division. The proceeds are used to help fight Pet Obesity and saving homeless pets.

Strides for Education 5K

Saturday, December 8th is an event that you might not know about. The Strides for Education 5K is a great event that raises money for Brevard County’s Take Stock in Children Program. This awesome program is a dropout prevention, mentoring and scholarship program for deserving students in Brevard County. The program is designed to break the cycle of poverty through education. Underserved students are identified in middle school and matched with a mentor. If the student adheres to the guidelines of the program which include maintaining a 2.5 GPA, remaining drug and crime-free and meeting with their

mentor periodically throughout the multi-year commitment, the student is guaranteed a college scholarship at the end of the program immediately after high school graduation. This program is decreasing the high school drop-out rates and making a real difference in the lives of deserving and hard working students.

Jingle Bell 2 Miler

Next on the calendar is the Jingle Bell 2 Miler, everyone’s favorite holiday run/walk. We have ordered more shirts this year, but sign up early to ensure you receive one of the beautiful red long sleeved Race Ready shirts this year! The Jingle Bell 2 Miler’s benefits Make a Wish Foundation and Joe’s Club of Melbourne.

(Joe’s Club offers adult day care for people with Alzheimers). On Saturday evening, December 15th starting at 5:45 pm, Running Zone Foundation’s Jingle Bell 2 Miler will be held at the Satellite Beach Library. Everyone can enjoy getting into the holiday spirit with a little exercise, a Santa appearance on a fire truck, jingle bells on everyone’s shoes and Santa hats for the early registrants. Lots of participants wear costumes and go all out for our holiday costume contest.

Our hope is you are able to find a fun holiday spirited activity you can enjoy and take a little break from our hectic lives to enjoy your family and friends.

Denise

Denise Piercy Running Zone Foundation, Inc.

3 Running Zone The Starting Line

Space Coast Journeys

by Patti Sponsler

More than 3,200 athletes from 38 states and 15 countries lined up in Cocoa Village on November 25 for the start of the 41st annual Space Coast Marathon and Half Marathon.

Each had spent months of time disciplining their bodies and minds to cover the 13.1 or 26.2-mile gently winding route along the Indian River to the best of their ability.

And the pay-off was soon evident.

With large, Space Shuttle finishers’ medals dangling from colorful spacethemed ribbons around their necks, the runners and walkers shared smiles, hugs, photos and stories while enjoying the post- race festivities in Riverfront Park.

Below - in their own words several of those athletes share their journeys to the Space Coast Marathon or Half Marathon finish line.

Kaitlin Donner,

Professional Triathlete & Physical Therapy Doctoral Student at the University of Florida

(Kaitlin, who is sponsored by Running Zone, earned the women’s half marathon victory in 1:22:27, followed for second overall by Melbourne’s Beth Whalen in 1:24:21. Whalen is a member of the Running Zone Race Team.)

Ran the 2012 Space Coast Half Marathon because: I have wanted to run in the Space Coast Half since volunteering at a water station in high school. The timing never worked out with my racing season until this year.

And, after running my first half at Disney two years ago, I had one of my best triathlon seasons so it made sense to run a couple half marathons during my off-season. Since I am still in Gainesville I don’t get to represent Running Zone in the Brevard community as much as I would like and this race gave me a chance to give small thanks back to Running Zone for everything they

Kaitlin Donner: Professional triathlete Kaitlin Donner enters Riverfront Park in Cocoa Village on the way to the finish line and the women’s victory in the 2012 Space Coast Half Marathon on Nov. 25.

Photo courtesy YourPhotosNow.com

do! Don and Denise are two of the nicest people I have ever met!

Race-day experience? I had a great experience racing the Space Coast half this year! It was an extremely well run race and the volunteers were impeccable! I have to admit that the two half marathons I have done have left me more sore than any other kinds of racing!

I really enjoy when I have the opportunity to race in my hometown, the support is like nothing you can experience at other races. I really appreciated all the cheering I got from fellow racers during the race! As for the win, I really just wanted the Running Zone Team to go one-two whether it was Beth Whalen or myself who won the race.

What have you learned from this journey? What I gained from this weekend doesn’t have much to do with the running aspect of the race itself. I was truly amazed at how supportive the running community in Brevard County is! I can’t even remember the last road race I did in Brevard, but I had so many continues on page 6

Saturday, December 15th at 5:45 pm Satellite Beach Library Santa and Zippy the Gecko bring this holiday favorite to Satellite Beach with jingle bells for your shoes and awesome Santa Hats for the first 500 registrants!

• Random giveaway LCD TV! • Santa Hats to the 1st 500 Entrants • Jingle Bells for Everyone’s Shoes • Best Holiday Costume and Fun Stocking Awards • Santa Arrival on Fire Truck • Free Santa’s Little Helper Kids’ Run with Zippy the Gecko • Food provided by Long Doggers!

• Benefits Joe’s Club and Make a Wish Foundation

DECEMBER SPECIAL $10 off a pair of shoes if you make a basket, purchase a regularly priced pair of shoes and

get a sale shoe for ½ off the original pricing.

Running Zone The Starting Line 4

Thank you, Volunteers It is difficult to express how thankful we are for all of the volunteers that helped with the 41st Anniversary of the Space Coast Marathon and Half Marathon.

We had approximately 350 volunteers involved in the weekend’s events.

Course marshals, aid stations, finish line area, food & refreshments, start corrals, cleanup and many other areas all needed volunteers and we had a great response this year to fill all of these positions.

The volunteers made the race a special day for all of the participants. Check out some of the comments the athletes made on the Space Coast Marathon Facebook page: Sandy Carter Register This was my 2nd Marathon, but I have done 4 1/2 Marathon’s and this was by far the best one I have completed. The volunteers and workers were so supportive and nice, and there was fluid and gels all along the way!! Thank you all!!!!!

Jane Krier This was my 5th half marathon and my favorite. Everything was top notch but getting a PR was the best! Thanks to all the volunteers who made this event happen.

Bobbye Jopling First class event all the way. Love the theme, all the local support including that “surprise” water stop and the banana man on Rockledge Drive, seeing the dolphins and the sunrise, even

The Space Coast Parrothead Club won $500 for their great volunteer support on the south end of the Space Coast Marathon course.

having that black cat cross my path at the half turnaround (brought me good luck -I shaved 8:30 off my previous time)!

Paula Jamieson The entire event was amazing: Great weather, great runners who were fun and friendly, great crowd support, great shirt, beach towel, volunteers, etc. but I have to agree, the beautiful route with the sunrise was breathtaking! :-) Second favorite part was that I PR’ed by 6 minutes.

Again, thank you so much for volunteering and making the Space Coast Marathon & Half Marathon an event that

participants want to come back to year after year.

Volunteer Award Winners

n Drawing for free pair of shoes from Running Zone Ashear Saad will get to pick out his choice of new shoes!For the past five years, Ashear and his wife and son have kept the water at the finish line refilled – not any easy task with so many athletes finishing the race!

Aid Station Award Winners North Course

n First place, $1,000 Station #2, Chiqui Beehymer and the ‘Space Jam’ n Second place, $500 Station #7 Space Coast Crew

Aid Station Award Winners South Course

n First place, $1,000 Station #8, Rockledge Presbyterian Youth n Second place, $500 Station #13, Space Coast Parrotheads

5 Running Zone The Starting Line

Plantar Fasciitis: A Pain in the Heel

By Richard C. Wilson, DPM, Melbourne Podiatry Associates

It was happening again. When Heather first stood up on arising from bed, she felt a sharp pain on the bottom of her left heel. Her first ten steps were excruciating. Then, as she put on shoes, and continued to walk, the pain dissipated and eventually went away completely. It did not bother her when she ran. However, when she got out of the car after a long drive, or got up after being seated for several hours, it returned. Unsure of what to do, Heather called her podiatrist for an appointment. Plantar fasciitis had struck again.

Of the many conditions that can cause pain on the bottom of the heel, the condition known as “plantar fasciitis” is the most common by far. Plantar fasciitis comprises 11% of all foot complaints and over two million Americans seek professional treatment for it annually. It usually affects adults and is seen in both men and women. It seems to be more common in athletes, active people, and the overweight.

The term “plantar fasciitis” means inflammation (irritation) of the tendon on the bottom of the foot called the

The plantar fascia is the thick, fibrous tendon that attaches to the bottom of the heel bone and extends to the bottom of each of the five toes. The red area in the photo shows a common area for plantar fasciitis.

tunately, medical science doesn’t really know. It has been shown to be associated with obesity and overuse. It is also associated with very high arched (supinated) and very low arched (pronated) foot structures. Faulty biomechanics of the foot is thought to be contributory, but this is controversial. It is even controversial whether the condition is truly an inflammatory process. Some studies have shown that there is true inflammation at the plantar fascia insertion, while others contradict this. In fact, some authorities advocate the use of the term “plantar fasciosis” (meaning “condition of the plantar fascia”) versus “plantar fasciitis” (inflammation of the plantar fascia). Because

Of the many conditions that can cause pain on the bottom of the heel, the condition known as “plantar fasciitis” is the most common by far. “plantar fascia”. This thick, fibrous structure attaches to the bottom of the heel bone (calcaneus) and extends to the bottom of each of the five toes. It is very superficial in the arch area and you can actually feel part of it if you touch the inside of your arch. Unlike other tendons in the body that are extensions of muscles that eventually attach to a bone across a joint, the plantar fascia has no muscle belly. It is actually an “aponeurosis”, or fibrous band, rather than a true tendon.

This is an important distinction because it does not respond to treatment as a true tendon would.

Symptoms of plantar fasciitis, as in Heather’s case, include pain on the bottom of the heel, usually worse on arising from bed or from being seated. Symptoms are worse when walking barefooted and are relieved with shoes. Activity generally does not aggravate symptoms, but excessive activity can lead to aching in the heel at the end of the day. Although the pain is usually most intense on the bottom of the heel, it can extend into the arch.

What causes this disorder? Unfor-

of the many theories of the cause of the condition, it stands to reason that there are many approaches to treatment.

Although the diagnosis of plantar fasciitis can usually be made clinically, x-rays and/or diagnostic ultrasonography is often done to rule out other conditions and to confirm the diagnosis. Advanced imaging techniques such as bone scan, MRI, and CT are not usually necessary.

Treatment of plantar fasciitis is usually conservative. Avoiding going barefooted, using proper supportive shoes, losing excessive weight, stretching exercises, and taking anti-inflammatory medications (like Aleve and Advil) will often be effective in early and mild cases. If these measures are unsuccessful, professional treatment may be necessary.

Professional treatment will usually consist of dispensation of a device called a “night splint”. This is a device worn at night that passively stretches the plantar fascia. The device works best if it is worn all night for several weeks. In addition continues on page 7

Running Zone The Starting Line 6

Space Coast Journeys

continued from page 3

Hernan Garcia: John Rice, right, and Jason Dowdell, left, flank Hernan Garcia prior to the start of Hernan’s 24+ hour journey to raise funds and awareness for Families Exploring Down Syndrome of Brevard.

people cheering for me throughout the entire race. After having the chance to race in a variety of locations, I come home with a greater appreciation of my running “family”!

Hernan Garcia, 42,

Cocoa, Owner - Daddy Ultra Runs

(While everyone else began the race at 6:15 a.m. on Sunday, Hernan began his

trek at the same time a day earlier, running and walking 24 hours before lining up for the 26.2-mile Space Coast Marathon. This is the third year that the ultra runner has done this to help raise funds and awareness for Families Exploring Down Syndrome of Brevard http://fedsofbrevard.org/Home. html During the pre-race hours, close to 50 athletes joined Hernan to share parts of his adventure. Jason Dowdell and John Rice ran and walked the entire 24 hours with John Rice also completing the half marathon as well.

In spite of his back injury, Hernan finished the marathon in 4:21:36 with Rice completing the half marathon in 4:15:25) Ran the 2012 Space Coast Marathon because: The Space Coast Marathon is a great family event. It is nice to see all of our friends from our community, joined by runners from all over the country, running in such a nice road. The event is very well organized and the venue is just perfect. For me it is just the best closure for a very long day of running!

Race-day experience? Well, this time it was a challenge for me since I had a very messed up back. After a 24-hour walk, I decided that all I was going to be doing was walking back to my house with the marathon runners. I live on mile marker three, so by the time I passed my house I was feeling good so I decided to stop on my way back (mile 10). When I reached mile 10, I figured I was still good enough for another 16, so I decided to keep going.... This was possible only because of the good energy that the other runners, volunteers and spectators had that morning!

What have you learned from this journey? Once again, the most important lesson is to believe in yourself and don’t be concerned about what others might think. I typically run 130 miles during this fundraiser; this time I did 80. Was this a failure? Absolutely not, the reason I do this is to help kids with Down syndrome first, and hopefully impact the life of other runners/walkers as well in the

process. If I would have been concerned about my poor performance due to my back problems, I would have chosen not to run, since I did not want people to see “how poorly I performed”. I hear this all the time: “I want to do Race X but I am in such bad shape that I will wait until next year....”. This is no good, we just have to relax and do it now as we do not know what might happen next year.

Jack Lightle: At 81-years-young, Jack Lightle makes running the Space Coast Half Marathon look easy. Photo courtesy Debbie Rescott.

Jack Lightle, 81,

Cocoa, International Telecommunications Policy and Regulatory Consultant

(Jack’s finish time of 2:25:15 earned him third place in the 75+ age group.)

Ran the 2012 Space Coast Half Marathon because: To stay engaged physically and mentally. Late in this one I was asking ‘what am I doing out here?’ I hadn’t run 13 miles in a year.

Race-Day experience: First, I want to compliment Denise and Don (Piercy) for another fantastic job of planning and executing a major race – world class!

The race was gratifying. It was a little surprising that I was able to average an continues on page 8

7 Running Zone The Starting Line

NEW THIS YEAR! With Friends and Family

By Patti Sponsler

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!

There is something uniquely wonderful about winning an award at a large race on our home turf. Often times, just knowing that our family and friends are rooting for us along the course or at the finish can make us run a little taller and try just a bit harder.

We wanted to recognize all of our locals who were able to stand on the Space Coast Marathon and Half-Marathon stage to receive their awards from Runners’ World Chief Running Officer, Bart Yasso, and former shuttle pilot and retired United Space Alliance CEO, Mike McCulley.

Congratulations to all of you!

26.2 Local Award Winners

Brett Halliday, 51, Cocoa, 2nd 50-54, 3:05:40 Jason Jones, 19, Cocoa Beach, 1st 19 and under; 3:02:32 Christopher Loines, 45, Merritt Island, 2nd 4549, 3:11:51 Matt Mahoney, 57, Melbourne, 2nd 55-59, 3:33:32 Theresa Miller, 53, Merritt Island, 2nd 50-54,

Plantar Fasciitis

3:42:17 Sara Palilonis, 19, Titusville, 1st 19 and under; 7:17:12 Kristin Tinker, 42, Merritt Island, 1st 40-44, 3:27:16

13.1 Local Award Winners

Art Anderson, 53, Melbourne, 2nd 50-54, 1:28:53 Nancy Buonanni, 51, Merritt Island, 1st 5054, 1:39:25 Jonathan Campbell, 18, Viera, 2nd OA, 1:16:16 Annie Caza, 51, Indialantic, 3rd 50-54, 1:43:28 Gary Castner, 67, Melbourne, 3rd 65-69, continues on page 11

continued from page 5

to the night splint, your doctor will often prescribe a stronger anti-inflammatory medication.

If these measures are not effective, a series of one to three anti-inflammatory injections may be necessary. Orthotic devices, which are supportive devices worn in the shoe, are also often prescribed to control abnormal foot motion. Over-thecounter orthotics are effective in about 80% of patients, with 20% requiring a prescription custom made orthotic. Adjunctive treatments in resistant cases of plantar fasciitis include physical therapy and the use of a removable walking boot.

With the treatments discussed, plantar fasciitis will resolve in the vast majority of patients, although it can sometimes take several weeks or even months. In a small percentage of patients, all conservative treatment fails and surgical options

are considered. There are several surgical procedures available. All of these procedures are highly effective in the appropriate patient.

In summary, plantar fasciitis, although common and painful, is usually easy to diagnose and treat.

Dr. Wilson, a Melbourne native and Florida Gator, earned his doctorate degree from the Illinois College of Podiatric Medi- cine in Chicago. After completing a surgical residence in Chicago, Dr. Wilson returned to Melbourne where he has been practicing with Melbourne Podiatry Associates for 30 years. The good doctor is passionate about his profes- sion, running – a sport in which he has reveled for more than 45 years – and writing, particularly about all things running and foot related.

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ultsSpace continued Coast from page 4Journeys

continued from page 6

ing plan.

The only negative was that I didn’t have an age group My real measure of how I am doing is looking at the age-graded results. This year I was at 67.3 percent, a point and a quarter better than last year.

What have you learned from this race journey? I can still do pretty well and fare quite respectively with my age group at the state level.

5K and its amenities.

Mark Metoyer, 24,

Costumed Kids find joy at the finish line of the free Li’l Goblins’ kids’ Run.

Melbourne, Patient Logistics Specialist

Jason stroble ......................... 34:11.8 25 - 29 scholl ....................... 30:42.9 Mentillo ......................

Andy Dutra ........................... 18:24.6 (MarkRobert proves - every day - that35:05.9 nandale ................... 30:56.8 Kristopher Rollyson ................. 36:01.8 Thomas Wiedenbauer ............cancer 18:56.9survivors Nolan....................... 32:20.3 can live life large. After David Gonser ........................ 37:21.6 Chi Cam ............................... 19:56.1 llins .........................

34:43.8 Mark Metoyer: A smile of satisfaction lights up finishing chemotherapy in 2009, Mark ran Kevin Dion ............................

39:20.0 Casey Amo ........................... 19:57.7 ane .......................... 41:44.2 Mark Metoyer’s face after the Melbourne cancer Michael skuban .....................

40:04.7 Nic Holcomb .........................

20:18.8 the Disney Marathon – his first – after deMui........................... 44:13.7 survivor finished the Space Coast Marathon on Joshua Albritton ..................... 41:41.1 Chris st Jean .........................

21:37.3 Hutker ...................... 52:17.2 ciding he needed do something “It Nov. 25.

Matthew to Uphoff .....................big.

43:21.0 Brian Burgard ........................ 22:07.3 Brandon Maurer ....................

48:25.9 an amazing experience and I became Joseph iii Joseph ....................was 23:40.7 on........................... 17:49.2 Zachary Middlehurst .............. 56:31.8 11:06 minute-per-mile pace not having Michael sacco .......................totally 23:52.0hooked with running after that,” apiana ..................... 18:08.8 Artem Mirchenko ...................

23:56.3 30 - 34 anything hlebachexercised ....................

21:17.8 faster than a 12-andMark, steve whoHedgespeth finished Space Coast in Chris Auerbach......................said 24:52.0 .................. 17:14.3 ey ........................... a-half-minute21:30.7 pace on Michael my long runs, the first marathon, Walterhis J Geezer .....................Mark 17:57.2 Blumenberg ...............5:24:30.

25:37.7 Since ultz ......................... 22:27.8 Brad Daszynski ......................

18:05.4 Clay Magnuson .....................

26:14.9 longest being 10 miles.

I could tell I was has also gone on to complete multiple bbs ......................... 22:56.1 Greg Reverdiau ..................... 18:43.1 Thomsa Wildry ...................... 26:57.0 really tiring and running out Newsham of gas the last triathlons ay ...........................

23:45.3 continue to Joshua unknowingly Williams .....................

18:46.6 Gerard ..................

27:18.4 while eper ........................

24:27.1 Andy Menschner ....................

20:05.2 couple of miles.

During training I did all Vikram Malhotra ....................

28:16.5 inspire those around him.) cGuirk ...................... 27:43.3 steven stengle ....................... 20:23.9 Michael Domiziolitrain.................. 28:37.2 of the speedwork on Suzie Enlow’s Ran the 2012 Space Coast Marathon ughes...................... 29:00.0 Kurt Russell ............................ 20:35.1 Lord Beauchamp .................... 28:40.7 z............................. 29:16.3 haveAcosta lived.......................... in Brevard County 21:30.7 Paxton Herrin ........................because: 30:06.8 I Mike pper ......................... 29:33.4 .........................

21:36.7 Christian Cruz .......................for 30:37.8 18 yearsChris andslusher I have never done the Mark Quintana ...................... 21:59.3 artin ........................ 30:43.0 Konstentinos Balas ................. 30:47.7 Space CoastJoshmarathon but always wanted Henson ..........................

22:21.1 er Hebert ................. 33:15.0 Patrick Watkinson .................. 32:13.3 ............................

22:23.9 ama ......................... 34:16.5 This pastViktor yearPejic I became really involved Dj Van Buren .........................to.

32:46.6 Carl ........................ 43:26.3 Robert Jones ..........................in32:46.6 running in Brevard County and with all n Hart ...................... 48:38.9 Douglas Cline ........................ 33:32.5 continues on page 6

CONGRATULATIONS

Don & Denise!

Why, yes... Don and Denise will kills us for including this but we’ll risk it. We want to offer them hUGe congratulations for being named two of the recipients of the 2012 Central Florida Humanitarian award. check out the great story and video about their impressive accomplishments within and for our community. http://spacecoastdaily. com/2012/10/piercy-family-committed-to-health-wellbeing-of-community/

starting in November – the first Monday of every month – free pizza for the participants after the run/walk. Beginning on:

MondAy, noveMBer 5th!

See you there at 6:00pm

Pizza Gallery is located at 2250 Town Center Avenue at the Avenue Viera

the local runners and Running Zone. It was a way for me to see if I would be able to push my body to not just run a marathon but to run it fast. They all told me that I needed to do the Space Coast Marathon because it would be one of the best races I ever did and they were absolutely right.

Race-day experience? When it comes to a marathon so much goes into the training and will power that you never know what might happen on race day. I arrived at 4:30am and it was freezing cold outside. I was a little nervous because it had been almost 2 years since I had done a full marathon. Once I started bumping into people I knew and volunteers I knew it made me feel more at ease. Once the race began all my nerves went out the window and I just ran admiring the beautiful view we had of the space coast. For the Space Coast Marathon it was better then I expected. The atmosphere of everyone involved with the race really made it that much more special. Everyone took the time to chat with you and see how the course felt for you. I was really blown away with how awesome of a race experience I had. It definitely would be one of the top marathons on my list for a good experience.

What have you learned from this journey? With this particular marathon I have really learned that not only can I run a marathon like I have in the past but I can actually train my body to run it fast.

Another thing that I wouldn’t change for the world is the people I have met and the friendships I have gained from training for the Space Coast Marathon. The running community is such an awesome community to be a part of and everyone is welcome no matter what your speed is when it comes to running.

Theresa Miller, 53,

Merritt Island, Software Engineer

(Theresa’s 3:42:17 marathon finish was good enough for second place in the women’s 50-54 age group; a Boston Marathon Qualifier and an almost sevencontinues on page 9

9 Running Zone The Starting Line

Space Coast Journeys

continued from page 8

Theresa Miller: Theresa Miller looking strong as she nears the finish of the Space Coast Marathon. Theresa’s 3:42:17 finish was good enough for second place in the 50-54 age group, a Boston Marathon qualifier and an almost sevenminute PR. Photo courtesy Theresa Miller.

minute personal best 26.2-mile finish.

This was the eighth consecutive year that she has participated in either the Space Coast Marathon or Half.)

Ran the 2012 Space Coast Marathon because: Superstorm Sandy – New York

City Marathon was cancelled.

Plan B. We all agreed Space Coast Marathon was a no-brainer. We wouldn’t have to incur the expense of traveling; we could sleep in our own beds; it was our PR course; and we might be able to run the entire course with our eyes closed!

Race-day experience? The stars aligned - and a huge shout out to Mother Nature for bringing us a cold front and a spectacular sunrise!!!

I felt really ready to race after my second taper in six weeks! I slept well the night before the race - that never happens. The course support was great, tons of aid stations. Most importantly, I was running with the “girl pack”!!!

What have you learned from this race journey? If I run my miles, my finish time takes care of itself.

I wanted to run a 3:45; but most importantly, I wanted to run 8:30 miles.

I had decided to set my Garmin screen to two data fields - ONLY. I set current pace and lap (mile) pace. Nothing else! This is reaching; I like to see it all. I want to know what tenth of a mile I’m in and how long it might take me to get to the next tenth of a mile! I didn’t know what time we chipped across the start, or how far off the official time we were. I never knew my elapsed time. I only knew the pace I was running at the moment, and the mile pace for that mile. Around mile 25 I started to get curious about where I was on the clock, but I decided that I was not going to flip my Garmin to my elapsed time, I was going to stay the course and keep within the mile; leaving my finish time as a surprise at the finish! Boy, what a nice surprise, 3:42:17 with an average pace of 8:30.

Karen Rodriguez, 37,

Cocoa, Speech-Language Pathologist

(Karen’s first 26.2-mile finish of 3:58:41 earned her ninth out of 70 women in the 35-39 age group. She was also the

Karen Rodriguez: Charlotte Wood, left, and Karen Rodriguez are all smiles as they close in on the finish line of Karen’s first marathon, the 41st Space Coast Marathon. Photo courtesy Karen Rodriguez.

fastest local finisher in the same division.)

Ran the 2012 Space Coast Marathon because: I ran my first Space Coast half marathon last year, and immediately decided that it was, by far, my favorite race.

Something about the course, the intimacy of the field, the pancakes, and the logistical ease had me hooked. I actually never planned on running a full...I love the half marathon.

It all changed the day I tracked my friend, Carrie, in the 2011 Chicago Marathon. Carrie has a disease called Dystonia. It is movement disorder, which has significantly impacted her ability to walk. It took her more than seven hours to complete the marathon, but she did it...finishing with a stress fracture and torn meniscus. I was so inspired by her determination, that I committed, that day, to the 2012 Space Coast full, and decided I would raise money for the Dystonia Medical Research Foundation in Carrie’s and her sister, Suzie’s, honor.

Race day experience: WHOA! If I had to explain it in one word it would be ‘surreal’, and that encompasses not only race day, but also the expo and the continues on page 10

Running Zone The Starting Line 10

Space Coast Journeys

Shane Streufert: Shane Streufert, center, is congratulated by Runners’ World Chief Running Officer, Bart Yasso, and former retired astronaut, Mike McCulley, after winning the Masters’ (40+) award and place fourth overall at the Space Coast Half Marathon on Nov. 25. Photo courtesy Doug Carroll.

five days or so after the race...I was on a total runner’s high! I ran with Charlotte McClure, a veteran marathoner, and I couldn’t have done it without her. I felt

continued from page 9

Nancy Wingo: Nancy Wingo celebrates her hard work after finishing the Space Coast Half Marathon in 2:03:56 – a personal best by almost 10 minutes. Photo courtesy Doug Carroll.

fantastic until about mile 19 when things began to hurt and my breathing became heavier. Miles 20 to 24 were so insanely mental, I don’t even know how I made it through...oh yeah, Charlotte...she didn’t leave my side, even when I told her to go on. When we got to mile 24 - that was the game changer. We said, “we can do anything for two miles”, and the pain instantly went away. I felt strong...we crossed the finish line together in 3:58:41! First marathon, and under four hours! YES!!!

What have you learned from this race journey? Well, it was definitely a journey! I’ve learned that I am stronger than I ever thought, and that my body is a temple. Most importantly, however, I learned that I have some pretty amazing friends...friends who ran longer training runs with me (even when they didn’t have to), friends who gave invaluable advice that helped me improve, and of course, the friend who stuck with me when it got really tough on race day and crossed the finish line with me. I will cherish this experience forever!

Shane Streufert, 40,

Viera, Chief Financial Officer

(Shane’s 1:17:54 finish was good

enough for fourth overall; the male Masters’ (40+) victory and a more than six-minute personal best.)

Ran the 2012 Space Coast Half Marathon because: I always like to run Space Coast to support our local races. I’m also running the (SCR) Runner-of-the-Year series and its one of their races.

Race-day experience? The weather was perfect for the race. I run much better when the weather is cooler and I took full advantage of it. I also can’t say enough good things about the support I received from the spectators, volunteers and the other runners. It was amazing how many runners cheered me on after I made the turn-around and started heading back to Cocoa Village.

What have you learned from this journey? I’ve learned that if you consistently put in the work and are fortunate enough to stay healthy you will get faster.

Nancy Wingo, 59,

Rockledge, Court Reporter

(Nancy’s 2:03:56 finish was 11 minutes faster than her first Space Coast Half Marathon two years ago and almost 10 minutes faster than the last half marathon she ran on Oct. 14 in Rhode Island.)

Ran the 2012 Space Coast Half Marathon because: What brought me here was that I had run for years. I would go out and do three miles and that would be that. I joined the Space Coast Half Marathon camp two years ago and, boy, did that change.

I got really inspired and addicted to running. I love being outside, exercising, camaraderie; the whole package.

Last year I got injured and, after laying off for five months, got into it again slowly. The whole journey was a combo of being careful and being inspired by all of the other runners. There are runners who are your friends; those you love, the Wounded Warriors and the people you don’t even know but who you may see all the time and say ‘hi’ to and wave. You continues on page 11

11 Running Zone The Starting Line

With Friends and Family

continued from page 7

Photographer Doug Carroll captures a group of local award winners at the Space Coast Half Marathon on Dec. 25. Bottom row, left to right are John Robson, Anne Dockery and Julie Hannah. Back row, left to right are Jessica Crate, Doug Nichols, Brad Daszynski, Lisa Petrillo, Annie Caza, Art Anderson and Shane Streufert. All other photos within this article are also courtesy Doug Carroll.

1:56:15 Bryan Cheek, 39, Melbourne, 2nd 35-39, 1:29:05 Shelley Christian, 56, Merritt Island, 2nd 5559, 1:47:58 Jessica Crate, 27, Melbourne, 1st 25-29, 1:38:01 John Culver, 23, Merritt Island, 3rd OA,

Space Coast Journeys

1:16:53 Denise Dancy, 48, Cape Canaveral, 1st 4549, 1:41:14 Brad Daszynski, 30 Melbourne, 2nd 30-34, 1:24:31 Jesse Delia, 40, Indialantic, 1st 40-44, 1:19:30 Pat Dixon, 77, Rockledge, 2nd 75+,

3:05:53 Anne Dockery, 64, Melbourne Beach, 1st 60-64, 1:37:30 Kaitlin Donner, 23, Melbourne, 1st OA, 1:22:27 Andy Dutra, 28, Melbourne, 3rd 25-29, 1:27:04 Amy Fuller, 29, Melbourne Beach, 3rd 2529, 1:41:02 David Grant, 65, Viera, 1st 65-69, 1:41:27 Julie Hannah, 39, Melbourne, 1st 35-39, 1:30:28 Steve Hedgespeth, 34, West Melbourne, 1st 30-34, 1:18:42 Peter Kaus, 28, Rockledge, 1st 25-29, 1:20:53 Kristen Kelin-Nicholl, 34, Melbourne, 3rd 30-34, 1:41:36 Susie Koontz, 67, Merritt Island, 1st 65-69, 2:06:01 Tina Kraver, 46, Merritt Island, 2nd 45-49, 1:42:52 Del LaFrance, 78, Satellite Beach, 3rd 75+, 3:34:36 Jack Lightle, 81, Cocoa, 3rd 75-79, 2:25:15 Kara Lubor, 16, Merritt Island, 1st 19 and under, 1:37:27 Willy Moolenaar, 71, Indialantic, 1st 70-74, 2:07:51 Thomas Murdoch, 55, Cocoa, 3rd 55-59, 1:43:02 Doug Nichols, 49, Melbourne, 2nd 45-49, 1:30:03 Lisa Petrillo (Cooper’s Mom), 39, Melbourne, 3rd 35-39, 1:41:45 Robert Pike, 52, Oak Hill, 3rd 50-54, 1:29:15 Mary Ramba, 66, Cocoa, 2nd 65-69, continues on page 12

continued from page 10

know you’re all working together. I’m on a team now where everyone is trying to help each other and be supportive – it doesn’t matter if you’re fast or slow. Suzie Enlow really helped us with speedwork.

It really does take a village to be a happy, motivated runner.

Space Coast was my first half and I wanted to come back strong this year and rock it.

Race-day experience? It was super!

First, we had great weather. I got up that

morning and was very excited. I had trained hard and was confidant and hoping that I wasn’t being full of myself. I was training for a 2:07 but secretly felt I had the capability to run 2:05.

It was a great, great day to be on the course – out on River Road where I train; seeing so many people I know. I ran with Kimberly (Prosser) most of the way – we had been working hard together. When I ran in I could see the clock and knew what I had set out to do – it was great.

And then having (boyfriend) Rick (Foresteire) at the finish line – it could not have been any better. I was pretty tickled.

What have you learned from this race journey? That the hard work pays off and just sometimes you have to learn to back off coming back from injury and listen to people who have more experience. I also learned also how fun running is. It is a great way to spend time and good for the soul.

Running Zone The Starting Line 12

The Athletes’ Kitchen Adjusting for Mileage

by Nancy Clark

You have spent many months preparing for the Space Coast Marathon and Half Marathon both physically and mentally; it’s common to come to the end of the race and wonder what’s next.

Many runners worry about how to adjust their eating plan. Here is a short guide on adjusting your eating after training.

Assess your weight and define your goals

Before adjusting your eating plan, assess your current weight. Did you lose, gain, or maintain your weight during training?

Then, determine if you need to adjust or maintain your post-race weight.

Listen to your body

Your body is very good at adjusting your food intake for training. That is, as you increase your training, you are hungrier and as you decrease your training you feel less hungry. Therefore, within the week after the big race, your appetite should decrease. This is your body telling you to eat less.

Beantown Bound!

continues on page 13

With Friends and Family continued from page 11

By Patti Sponsler

It’s not easy to qualify for the Boston Marathon. Celebrating its 117th birthday on April 15, 2013, the event is the world’s most richly historic and oldest annually contested marathon. Save those who enter via charity spots, the others who toe the start of the race have earned their coveted bib numbers by meeting Boston’s strict, age-based qualifying time standards.

Although registration for the 2013 race is closed, the qualifying period for the April 21, 2014 race opened in September. Congratulations to all of our local athletes who qualified for the prestigious event with their Space Coast Marathon finish times!

Name, age, town, finish time, time required to qualify Suzie Enlow 49 Merritt Island Sandra Gannon 46 Merritt Island Kim Graham 52 Melbourne Brett Halliday 51 Cocoa Jason Jones 19 Cocoa Beach Christine Kennedy 47 Mims Barbara Krause 46 Melbourne Christopher Loines 45 Merritt Island Matt Mahoney 57 Melbourne Susan Meltzer 48 Melbourne Theresa Miller 53 Merritt Island Karon Pittman 54 Titusville Kristin Tinker 42 Merritt Island * (4:10 due to age up to 55-years-old)

Writing down what you eat for three to five days can be helpful to see when, where, and how much you are eating.

Even better, record how hungry you were before and after you ate. This can help

3:46:52 (3:55) 3:39:02 (3:55) 3:50:00 (4:00) 3:05:40 (3:30) 3:02:32 (3:05) 3:48:15 (3:55) 3:48:24 (3:55) 3:11:51 (3:25) 3:33:32 (3:40) 3:34:33 (3:55) 3:42:17 (4:00) 4:08:41 (4:10)* 3:27:16 (3:45)

For complete information about qualifying for Boston, please visit the BAA website at http://www.baa.org/races/boston-marathon/participant-information/athlete-registration/ qualifying-standards.aspx

2:10:28 John Robson, 61, Melbourne Beach, 2nd 6064, 1:42:45 Joe Shim, 61, Cocoa 2nd 60-64, 2:00:48 Keith Snodgrass, 47, Melbourne, 1st 45-49, 1:29:41 Kara Springer, 35, Merritt Island, 2nd 35-39, 1:38:57 Shane Streufert, 40, Viera, Masters (40+), 1:17:54 Cheng Ten, 41, Melbourne, 3rd 40-44, 1:34:13 Bud Timmons, 61, Cocoa, 3rd 60-64, 1:43:48 Chuck Urrutia, 70, Mims, 3rd 70-74, 2:10:46 Dina Viselli, 27, Satellite Beach, 1:40:14 Tom Ward, 75, Melbourne Beach, 2nd 75-79, 2:14:12 Wendy Watson, 47, Satellite Beach, 3rd 4549, 1:43:21 Beth Whalen, 26, Melbourne, 2nd OA, 1:24:21

Complete Space Coast Marathon and Half Marathon results and race photos are available at http://www.runningzone.com/ event_results

13 Running Zone The Starting Line

The Athlete’s Kitchen

continued from page 12

you understand if you are eating enough to prevent hunger, or perhaps you’re just eating out of habit. Food logs will show you where the best places are to cut back, or perhaps identify meals in which you aren’t eating enough.

carbohydrates, lean protein, and healthy fats at each meal. Choose fiber rich carbohydrates such as fruits, vegetables, and whole grains to keep you feeling fuller, longer. Protein and fat also help slow digestion, adding to a feeling of satiety.

Eat throughout the day

Make an appointment with a registered dietitian

The best way to manage hunger and maintain energy throughout the day is to fuel your body on a regular schedule.

People generally get hungry about every four hours, so try to plan meals or snacks at least every four hours. For example, breakfast at 7 a.m., lunch at 11 a.m., second lunch (or snack) at 3 p.m., and dinner at 7 p.m. For some it may work better to break this up into more, smaller meals in threehour blocks, so find what works for you.

Not eating enough at breakfast, lunch, or second lunch can lead to overeating at dinner. However, since you’re exercising less than you were during training, your body may be satisfied with smaller portion sizes at each meal. But,

don’t skip meals! For example, instead of eating a large bagel with peanut butter, a banana, and a large glass of orange juice at breakfast, morning runners maybe only need two pieces of toast with peanut butter, half a banana, and a small glass of orange juice (or just water). Pay attention to when you feel full – your appetite is a good gauge for how much you need to eat.

If your goal is to lose weight, fuel your body throughout the day and chip off 100-200 calories each evening. You can achieve this by eating a smaller dinner, choosing fruit for dessert instead of ice cream, or choosing to drink water instead of wine or beer. Eat a mix of

For a more personalized plan, make an appointment with a registered dietitian (RD). An RD can help assess your current weight and diet and provide you with the best eating plan to move forward. Visit the Sports,Cardiovascular and Wellness Nutrition (SCAN) website at http://www. scandpg.org/search-rd/ to find an RD that specializes in sports nutrition.

Nancy Clark, MS, RD, CSSD (Board Cer-

tified Specialist in Sports Dietetics) counsels both casual and competitive athletes at her office in Newton, MA (617-795-1875). Her Sports Nutrition Guidebook and food guides for athletes offer additional information. They are available at www.nancyclarkrd.com and www.sportsnutritionworkshop.com

14 Running Zone The Starting Line

It’s the Most Wonderful Race of the Year!

By Patti Sponsler

Put some Merry in your Fitness at the Jingle Bell 2-miler on Dec. 15.

The Jingle Bell 2-miler will put the Merry in your Fitness!

After all, who wouldn’t love to be part of an energetic crowd - last year topping 1,500 participants - racing along the holiday festooned streets while jingle bells ring from their toes?

This year’s race kicks off at 5:45 p.m. on Dec. 15 from the Satellite Beach Library. Everyone who signs up for this flat, fast and fun event will receive a gorgeous long-sleeved holiday race shirt for their bodies and jingle bells for their shoes.

The first 500 to register will also receive a Santa hat.

And what’s Christmas without kids?

During the race, Planet Kid will provide free, fun and safe activities to the young ones while their parents are racing. After the 2-miler, tiny tots can trot in their own event – the free Santa’s Little Helper Kids’ Run with Zippy the Gecko. They will also be able to tell Santa how good they’ve been – or not - when the Jolly Old Man arrives on the scene in a fire truck!

But don’t let the cheery spirit of the event lull you into complacency. This is race number four in the seven-race Running Zone Foundation Race Series where

The Jingle Bell 2-miler also offers a Best Holiday Costume contest. Show us what you’ve got!

Brevard’s best runners have their eyes on a piece of the $10,000 prize pie. With high school cross country season over and collegiate running studs home for the holidays, those gunning for top spots had better be at their speediest!

Everyone is invited to sport their best Merry Wear for a shot at the Best Holiday Costume award and then enjoy a post-race party with yummy treats provided by Long Doggers. Along with the fun stocking awards that will be given to the fleetest of foot, everyone will have a chance at a random giveaway of a Samsung LCD T.V.!

You and your friends and family can treasure the memories for years as highresolution race photos will be available free for download after the event and prints are offered for a nominal fee.

The Spirit of Giving accompanies every Running Zone Foundation Series race and the Jingle Bell 2-miler is no exception.

Proceeds from this event will be donated to Make a Wish Foundation Central and Northern Brevard County Chapter and to Joe’s Club. You can learn more about both of these worthwhile community organizations at http://wishcentralfl.wish.org and http://www.brevardalzheimers.org

Additional information and online registration for the race is available at http:// www.runningzone.com/series/news/367 Race packets will be available for pickup the before the race beginning Tuesday, Dec. 11 at Running Zone from 10 a.m. to 6:30 p.m. Running Zone is located at 3636 N. Wickham Road in Melbourne between Parkway and Post Road.

Contact them at 321-751-8890.

Past Jingle Bell 2-miler Champions 2011

2010

2009

2008

2007

2006

2005

James Post............................9:46 Angela Cobb ...................10:48* James Post............................9:42 Jessica Crate......................10:57 James Post..........................9:38* Jessica Crate .....................11:41 David Kilgore.....................10:02 Tracy Smith........................12:20 John Culver........................10:00 Jessica Crate......................11:08 Kyle Hunter..........................9:52 Caitlin Reese......................11:14 Jim Van Veen......................10:03 Melissa Jones.....................12:50

*Course Record

Running Zone The Starting Line 15

2013 WINTER

Jan. 15th - May 7th

Individual and Group Runs Tuesdays & Thursday nights and Sunday mornings

Running Camp

Successful training for a 5k up to a Marathon Coach Doug Butler has been training runners of all ages successfully for over 12 years. He has won more Florida High School Cross Country state championships than anyone in the history of the sport. He has coached legions of runners in all distances and provided training that has lead to personal successes for many high school team and individual state champions, footlocker xc national qualifiers, Boston & New York City Marathon qualifiers, off-season college soccer athletes—anyone seeking to improve their fitness levels through running. Many of the runners he coaches train with him the entire year and some for several years continuing to set new personal records (PRs). If you aspire to improve your running, no matter what level you are at, Coach Butler will help you achieve your goals using both personalized training and teaching that a positive mental outlook will allow you to build the confidence you need to move forward towards your goals.

Coach Doug Butler, MS —Sports Psychology 

Named 2010 FHSAA XC Coach of the Year 12 Florida Cross Country State Championships 3 Florida Track & Field State Championships

Very few people train at the paces they should be running at in order to increase their fitness level. This camp will teach you what paces you should be training at. This camp is geared for adults, but, students are welcome to join if they are not a member of a high school track & field team.

Runners meet two nights a week and on Sunday mornings for group training runs. If you prefer to run on your own, Coach will gladly set up your program and communicate with you via email, text or phone. You are still welcome to attend group runs if you choose.

The first night of camp (January 15th) will be at 6:30 p.m. at: Running Zone - 3696 N Wickham Rd. in Melbourne just south of Post Rd.

Tuesday and Thursday evening runs will be at 6:00 pm. Sunday long runs will be at 6:30 a.m. www.setgoalsnotlimits.com First name _____________________ Last Name ___________________ Email: _________________________________________ Age ________ PLEASE PRINT YOUR EMAIL LEGIBLY

Phone ___________________________ Weekly Miles ____________ Current 5k time ______________

Waiver:

I know that running and volunteering to work at running camp are potentially hazardous activities. I should not enter and run in camp activities unless I am medically able and properly trained. I agree to abide by any decision of a camp official relative to my ability to safely complete each run. I assume all risks associated with running and volunteering to work at camp including, but not limited to, falls, contact with other participants, the effects of the weather, including high heat and/or humidity, the conditions of the road and traffic on the training and race courses, all such risks being known and appreciated by me. Having read this waiver and knowing these facts, and in consideration of your acceptance of my application for participation, I, for myself and anyone entitled to act on my behalf, waive and release the Set Goals, Not Limits, LLC and its officers and agents, all sponsors, their representatives and successors, including the Running Zone directors agents and employees, from all claims or liabilities of any kind arising out of my participation in these running camp activities even though that liability may arise out of negligence or carelessness on the part of the persons named in this waiver.

Signature _________________________________

Date______________

_____________________________________________

Date ________________

Parent’s Signature if runner is under 18 years

FEES:

A late registration fee of $20 will be charged to any registration postmarked

after Jan 11, 2012

New runners $175.00 Returning runners $150.00 Seniors (60+) $125.00 ANNUAL MEMBERSHIPS New Annual Membership $400 Annual Renewal $350

Participate in year-round training

Sorry, all fees are non-refundable

Make checks payable to: Set Goals Not Limits Mail to: Doug Butler 2730 Village Park Dr. Melbourne, FL 32934 For more info contact: Coach Doug Butler coachdbutler@gmail.com (321) 749-9778 (until 9 pm)



16 Running Zone The Starting Line