Volume 4, Issue 11 • december 2013 •
the 42nd RUNNING
OF THE SPACE
COAST MARATHON & HALF MARATHON RINGS IN THE HOLIDAY SEASON
P A G E
42nd Space Coast Marathon & Half-Marathon Rings in the Holiday
Season with PR's, Challenges & Success
Mei Wong – Chronicles of Training #3
P A G E
Thy Quest for Excalibur Begins March 2, 2014
2 Running Zone The Starting Line
Don & Denise’s Den
Plan Something Fun for the Whole Family this Holiday Season! Can you believe it is December already? The year has flown by and the holiday season usually keeps everyone extremely busy. Now is the time to take a break and plan something fun for the entire family to do for the holidays.
In This Issue: 42nd Space Coast Marathon & Half-Marathon Rings in the Holiday Season with PR's, Challenges & Success.........3 Running Zone Holiday Hours...............................3 The Next Steps..................4 Jingle Bell 2 Miler Promises Holiday Fun, a Costume Contest & a Visit from Santa......6 New Products at Running Zone................................6 Mei Wong – Chronicles of Training III ........................7 Gecko Club Special...........7 Peter Cluesner: Why I Run...8 New Balance December Specials............................8 Thy Quest for Excalibur Begins March 2, 2014.......9 Excalibur 10 Miler Training Program on Tap............ 9-10 Jeff Galloway: Space Coast Marathon & Half-Marathon Pre-race Banquet Speaker...11 Shin Splints.....................12 Running Zone December Specials .........................12 Excalibur 10-Miler Registration Form.............13 Running Zone Foundation Race Series Registration....15 2013-14 Running Zone Foundation Race Series Calendar........................17 Gecko Club Registration.....18
There are several holiday themed races in the area over the next couple of weeks as well as some other unique themed runs and walks in Brevard County.
Run 4 The Future 5K
Saturday, December 8th is the annual Run 4 The Future 5K (previously Making Strides for Education 5K) This 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. The race starts and finishes at Eastern Florida State College right across from Running Zone at 4:30 pm.
1st Annual Run for the Boat 5K
Sunday, December 8th is the inaugural Run for the Boats 5K supporting Mel-High Crew Team. Bring the whole family out for a morning of fitness and fun at Front Street Park on a great course along Melbourne Avenue.
18th Annual Reindeer Run
Saturday, December 14th is the 18th Annual Reindeer Run in Cape Canaveral. The race starts and finishes at the beautiful Cherie Down Park and the course runs along the ocean. The course is great for spectators as the course runs south right past the finish line about half way through the race.
4th Annual BayFront 5”K9”
On Sunday, December 15th is the 4th annual BayFront 5K9, a great race to run with your favorite canine! The race starts and finishes at the Palm Bay Animal Clinic off of US1 in Palm Bay. Net Proceeds benefit Brevard County Animal Shelter. There are special awards for the Top 3 Dogs in 3 weight classes! The proceeds are used to help fight Pet Obesity and saving homeless pets.
Jingle Bell 2 Miler
Last on our December calendar is Running Zone Foundation’s Jingle Bell 2 Miler, everyone’s favorite holiday run/walk. We have increased the number of shirts this year again, but sign up early to ensure you receive one of the beautiful red long sleeved Race Ready shirts this year! On Saturday evening, December 15th starting at 5:45 pm, the Jingle Bell 2 Miler will be held at the Satellite Beach Library. This year the race is only 4 days before Christmas so what a great way to get into the holiday spirit with a little exercise that includes 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 activity you can enjoy and take a little break from our hectic lives to enjoy your family and friends. The camaraderie and feeling of bonding is a special gift that a running and walking event provides. This could be the start of an annual tradition for your family and friends. Happy Holidays from your friends at Running Zone.
3 Running Zone The Starting Line
42nd Space Coast Marathon & Half-Marathon Rings in the Holiday Season with PR's, Challenges & Success By Mark DeCotis
Steve Hedgespeth crosses the line as the 2013 Space Coast Half-Marathon overall winner.
Kaitlin Donner becomes the 2013 Space Coast Half-Marathon women’s winner, defending her 2012 victory.
Marc Burget wins the 2013 42nd running of the Space Coast Marathon.
Jacksonville’s Marc Burget knew he had a big lead in the 42nd Space Coast Marathon and Half-Marathon but he didn’t let that factor into his victory. Burget, 39, running his third marathon, won the Sunday, Dec. 1 event in 2 hours, 42 minutes and 32 seconds. The races began and ended in Cocoa Village. Timo Ziegenbein, 34, of Todendorf, Germany, was second in 2:53:55. The top Brevard County finisher was John K. Davis, 36 of Melbourne who was third in 2:54:31. The overall women’s winner in 3:15:08 was Hannah Jennings, 36, of Orlando. She was 19th overall. Keara McGraw, 29, of Largo was the second woman, finishing in
3:16:09 and Heather Winchell, 28, of Tampa was third in 3:18:43. The top Brevard County finisher was Nancy Buonanni, 52, of Merritt Island in 3:52:13. West Melbourne’s Steve Hedgespeth, 35, and Melbourne’s Kaitlin Donner, 24, were the overall and women’s winners respectively in the half-marathon. On that a day that began cool and overcast and remained that way for most of the event, the 10 mph north wind was a factor for many finishers. For Burget, the breeze was just part of the day. “It wasn’t too bad,” said Burget who ran his first marathon at Disney World in January where he finished in 3:10 and his second
at the 26.2 With Donna National Marathon to Finish Cancer in February in Jacksonville where he crossed in 2:59. “It was easier,” Burget said about Space Coast. “The other two I hadn’t trained for at all. This was one I’ve been training since March. It was a lot of fun.” As for his lead, which hovered at about a mile on the one-loop course: “I saw him (second place) but pretty much didn’t try to worry about him too much,” Burget said. “I tried to run my own race. I just wanted to get it over with. I’m hungry. I have my family back here waiting for me. I’m excited to see them and sit down and rest a little bit.” For Jennings, the race was a challenge. “That was tough, really tough,” she said. “The last six miles, I had to run-walk in because my legs were cramping so much. That wind was rough, and in some areas, it just swirled. And it got colder. That’s hard to fight.” Jennings said she went ahead about five miles into the race and stayed there. Hedgespeth finished his winning effort in 1:18:46 and defending champion Donner in 1:26:11, both convincing victories. Donner was third overall. “Great race,” said Hedgespeth. “Running Zone does a great job putting it together, the
Christmas Eve 10:00am – 3:00pm
Christmas Day
New Years Day
Merry Christmas!
Happy New Year!
Closed
Closed
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42nd Space Coast Marathon & Half-Marathon continued from the previous page
Karla Jennings, center, crosses the finish line as the women’s winner of the 2013 Space Coast Marathon.
Joy Alvarez of Winter Haven displays the festive spirit of runners in Space Coast Marathon and Half-Marathon.
The mass of humanity just before the start of the Space Coast Half-Marathon.
Former astronaut and race regular Mike McCulley after the finish of the Space Coast Half-Marathon. With McCulley is daughter Marla Johnson who also completed the half, crossing the line hand-in-hand with her father. McCulley’s daughter Marcy Linebarger also completed the half.
Saturday, December 21st, 2013 at 5:45pm, 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! • Best Holiday Costume Contest • Fun Stocking Awards • Santa Arrival on Fire Truck • Free Santa’s Little Helper Kids’ Run with Zippy the Gecko • Random giveaway LCD TV! • Food provided by Long Doggers!
Race organizers and Running Zone owners Denise Piercy with microphone, Don Piercy, behind her, at the start along with daughter Trish Piercy holding the flag and Lisa Farrell who sang the National Anthem before the race.
crowds were great. The adrenaline from the people cheering is pretty incredible. “I’m happy with my time. Ran negative splits and the wind was against me on the way back. It’s the fastest I’ve run in many years. A lot of it was the crowd and the adrenaline. I had (second-place) Shane (Streufert) pushing me the first 8 1/2 miles so that kept me going while I was still getting into it. “After I got around the turnaround point the adrenaline started kicking in and I was able to do really good from there.” The victory was the most recent for Hedgespeth who has enjoyed a long, successful, championship career as a runner on the Space Coast. He attributed his consistency to
Benefits M Town Track Club – Gowins Youth Foundation Adaobi Oguchi of Sanford legs it out in the half-marathon.
a combination of luck and remaining relatively injury free. “Not trying to overdo it at any one point in time, just try to stay steady, keep pushing and recovering when I have to,” he said. Streufert, 41, of Viera finished in 1:20:49. Mathew Carlson, 30, or Orlando was the third man to finish, crossing in 1:27:56. Lisa Buohler, 44, of Leigh Acres was the second woman to cross, finishing in 1:28:58. Melbourne’s Julie Hannah was third among women in 1:31:49. For Donner, a candidate for the 2016 U.S. Olympic triathlon team, her race was part of the process inherent in being a top-level athlete.
“This is the base phase for triathlon,” she said. “We are starting to get a little more specific getting ready for the next tri season (in March). This is just a stepping stone along the way.” Donner has had a successful local season in 2012, winning the women’s title in the Battle of the Bridges Olympic-distance triathlon and the three Running Zone Race Series events to date. While winning is certainly welcomed and appreciated, it also is part of a
5 Running Zone The Starting Line
42nd Space Coast Marathon & Half-Marathon
Lisa Breeze (5226) of Buffton, SC, shows determination to finish the Space Coast Marathon, which she did.
Marthon champion Marc Burget races the clouds, the rain and the rising run on Indian River Drive in Cocoa.
The top Brevard County women’s placer in the Space Coast Marathon was Merritt Island’s Nancy Buonanni who was all smiles en route to her 41st –place finish among the women.
continued from the previous page
Star Trek themed water staion.
Patricia Lucas of Melbourne is in stride in the marathon.
Ocala’s Tom Allard runs ahead of the clouds in the marathon.
An alien hands out Gatorade to participants along the beautiful Indian River!
More space themed water stations along the course!
Participants and family members lined up for a photo opportunity in front of the Big Bang Series banner!
bigger picture. “I just go into every race being competitive and with a certain goal,” she said. “And that goal most of the time isn’t winning. It’s hitting splits, it’s running my race. I’ve just been lucky lately that I’ve been able to win in the process. “When I go back to triathlon world and the big WTS series I don’t go in there expecting to win because the closest I’ve been is top 15. So I go in there with a goal for the swim, the bike and the run and then I can have the best race I can have and see what that falls against the competitors.” It’s about the process. “I think there’s where a lot of people don’t necessarily understand or get burnt out from this sport,” Donner said. “They train for a marathon or they train for an Ironman and they are so focused on that race and not the process. “Ed (husband and top Space
Coast triathlete Ed Donner) talk about that all the time. We truly enjoy the process and the training that goes into it. So if the race doesn’t go as well we are disappointed but we enjoy the process of getting there. (But) I’ll always take the win. The win is a nice icing on the cake.” St. Augustine’s Jeff Truncellito, 43, was the half-marathon male Master’s champion in 1:29:10 while Susie Meltzer, 49, of Melbourne, was the female Master’s winner in 1:37:13. David Eckardt, 43, of Evansville, IN was the male Master’s winner in the marathon at 2:58:33. Rene Harrod, 41, of Weston, won the marathon female Master’s title in 3:20:36. All together 2,926 runners took times in the half-marathon and 1,744 in the full marathon. For the first time the field was capped at 5,000 - 3,000 for the half-marathon and 2,000 for the marathon.
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Jingle Bell 2 Miler Promises Holiday Fun, a Costume Contest & a Visit from Santa By Mark DeCotis The Jingle Bell 2-Miler, the fourth event in the seven-race Running Zone Race Series is set for 5:45 p.m. Saturday, Dec. 21, 2013 at the Satellite Beach Library on Jamaica Boulevard. And much like the most recent series race, the Ghostly Gecko 5K, Jingle Bells gives runners and walkers alike another opportunity for holiday dress-up and fun. The first 500 registrants receive Santa Hats while all participants receive jingle bells for their shoes. But that’s not all that Zippy the Gecko has planned for the event that benefits Gowins Foundation M-Town Track Club. In between writing his Christmas gift list and checking in twice, Zippy is offering a Best Holiday Costume Contest, fun stocking awards, Santa’s arrival on fire truck and a free
How this for costume fun? Carrie Brooks of Cocoa Beach, left, Ian Smith of Cocoa Beach and Joy Drawdy of Palm Bay turned out in their holiday finest for the 2012 running of the Jingle Bells 2-Miler.
Christina Hamilton, right, of Satellite Beach, the winner of large-screen TV in a random drawing, is all smiles after the 2012 Jingle Bells 2-Miler.
Santa’s Little Helper Kids’ Run with Zippy. And if that’s not enough Zippy will give away a free large-screen TV Long Doggers will provide food.
In 2012, 1,507 runners and walkers participated in Jingle Bells. To register visit www.runningzone.com or stop by the store at 3696 N. Wickham Road in Melbourne.
Mix Master Move
Nathan DomeLight Lightweight Stretch Beanie
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You put a lot of energy into your run, and the Adidas Energy Boost shoes give some of it back. Designed with an energy-returning boost™ midsole, these running shoes feature a Techfit™ upper and the Torsion® System for support.
Nathan PopTop Convertible Running Glove / Mitt n Lightwave™ active visibility red LED lights provide up to 1300 feet of visibility n Wind-resistant stretch fabric for extended warmth with weather-resistant DWR finish n Tuck-away lightweight fleece mitt shield for extra weather protection
n 3M reflective trims for greater visibility n Nose wipe chamois thumb n Conductive TruTouch technology on "texting" finger allows smart phone operation with gloves on n Lightwave™ LED lights are USB rechargeable
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Mei Wong – Chronicles of Training III by Mark DeCotis
Mei Wong trained in the camp run by Barry Birdwell, Bernie Sher and Rick Foresteire. for the Space Coast Half-Marathon run Dec. 1 beginning and ending in Cocoa Village. Wong chronicled her challenges and her progress in a monthly series of stories through her first effort at the 13.1-mile distance. The third and final installment chronicles Mei’s race and finish in her own words. Mei Wong is a half-marathon finisher. The 49-year-old Viera resident finished the Dec. 1 Space Coast Half Marathon in 2 hours, 30 minutes and 17 seconds good for 1,193rd place overall and 98th of 286 in her age group. We caught up with Mei after she enjoyed a brief respite to get her thoughts on her accomplishment.
QUESTION: How does it feel to have completed your first half-marathon? What were your emotions when you heard your name as you crossed the line and when they placed the medal around your neck?
WONG: I am very proud of myself because I would have never imagined myself accomplishing such a personal feat. I guess I can officially acknowledge myself as an athlete- runner. Everything seems irreverent when I am in the running zone. I didn't hear my name or smile to the camera. Only at the finishing line, with my medal and towel in my hands, did I realize I completed the race. My daughter Erin and her friends greeted me at the finish line and I could not have been any happier and relieved. Q: Did the race go as you planned? WONG: I am a bit of disappointed in my
finishing time. My running time was within my target range for my 5K, 10K and 15K. At the 10-mile marker, my phone battery gave out and in turn, my Nike+ app crashed. Other mishaps happened such as my phone Velcro fastener was loosening and I had to carry my phone by hand for the rest of the race. I swear I'll invest on a GPS watch. Q: How much did you lean on your training
and did you feel Barry, Bernie and Rick with you during the run? WONG: Before joining the running team, I could not even run a couple of miles with heaving. I did not have any confidence to complete my first half-marathon run. Training with my coaches and being surrounded by my other runners encouraged me to build up my stamina, endurance and confidence. Coach Rick always said, "Trust your training."
Q: Did you run with a partner? If so how did that help you? WONG: I ran with the pace team for a couples of miles. I initially doubted my ability to keep up with the pacer, but in the long run, it was a beneficial and nice experience. Q: What's next? WONG: Running is addicting. This is just
the new beginning of my running journey. I am constantly seeking challenges. I've signed up for Daytona Beach Half-Marathon in February next year. Q: What your family's reaction to your ac-
complishment? Did they treat you to lunch or dinner? WONG: My family was extremely proud of me. I'm glad to be my daughters’ role model
Viera's Mei Wong proudly displays her 2013 Space Coast Half-Marathon finisher's medal
for I have learned to adopt positive attitude towards everything. We had a celebration dinner at Thai Hanna restaurant.
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Peter Cluesner: Why I Run by Mark DeCotis
Peter Cluesner lives in Melbourne with his girlfriend and two cats. He attended the State University of New York at Stony Brook on Long Island New York for two years. While there, James Meagan who is now the assistant principal at Melbourne High School, coached him. Cluesner completed his education at Humboldt State University in far northern California with a bachelor of science in biology and zoology. He likes biology and nature and his life, for now, revolves mainly around trying to rear saltwater Angelfish babies. Why Do I Run: Life is generally better when I am running regularly. It has a tempering effect, as well as adds structure to my life. I believe it keeps me happy and healthy. And I believe it's the most effective thing I can do to keep me fit. When Do I Run: I used to try and run in the morning every day, so that I would get my blood pumping, and also feel some sense of accomplishment right from the start of the day. That worked, but sometimes I would overdo it and feel lethargic for the rest of the day. So recently, for the past year or so, I've been running in the evening more so that I have more energy throughout the day. At the end of the day I can run really hard, tapping into
all the energy that's left over from my day, and then not feel guilty about eating big and behaving like a vegetable for the rest of the day. And I think that's been working well for me. But I don't have a strict schedule. And of course I don't run really hard every day, but it's nice to be able to do so when I feel like it without worrying if it will affect the rest of my day. Where Do I Run and Why: Out of convenience, I almost always run from my house. I have different routes radiating in all directions. And now that I have a GPS watch I feel free to explore even more. These watches are really great. Different destinations on these runs include downtown Melbourne, downtown Eau Gallie, the beach, West Melbourne, Florida Tech gardens, Irma Nixon Park, and the wooded area between NASA and Hibiscus boulevards. Recently I've been really enjoying my West Melbourne runs, (the area behind Target), such a beautiful area, with all these little dirt trails weaved within it. The only exception as far as running from my house is on Monday nights I run with a bunch of other people who meet at Long Doggers restaurant at 6 p.m. The restaurant owner, Al, has put something good together there. A great atmosphere with runners of all abilities and it forces me to go
Peter Clusener coasts in to win the Firecracker 5k, July 4th, 2013
to the beach, which is probably the main reason I moved here in the first place. With Whom Do I Run: I run with the group on Monday night. Otherwise I run on my own. It really is great to run with other people but currently that is outweighed by the flexibility and convenience of running on my own. Worst Running Experience You Learned the Most From: I can't think of anything too traumatizing. Of course there are injuries, and I've had plenty. Each injury teaches a new lesson, or re-teaches me an old one. And overall, in the long run, I believe it has helped me become a better runner. The main lessons learned from injuries: n Listen to my body. n Treat areas of concern before it gets worse. n Stretch and strengthen. n Be active in rehabilitation unless of course it requires complete rest. Stress fractures and broken bones are the only things that come to mind with that. n Be patient and build mileage slowly.
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Thy Quest for Excalibur Begins March 2, 2014 By Mark DeCotis
The Running Zone Foundation expects a field of 1,500 runners for the new, challenging and innovate Excalibur 10-Miler set for March 2, 2014 in Viera. The race is unique in that it offers real metal crowns to all finishers, is offering participants a Virtual Goody Bag and will include as part of the course a long dirt road on A. Duda & Sons property that is normally closed to the public. Top 8 winners get a shield and an excalibur sword, all other winners get an Excalibur sword. Race registration is open at www.runningzone.com.
Runners also can register at the store at 3696 N. Wickham Road in Melbourne. Also see Excalibur 10 Miler registration form on the next page. Under the Virtual Bag program every
Excalibur 10-Miler Training Program on Tap The Running Zone Foundation and coach Valerie Feldbauer invite you to build strength and endurance for your Excalibur 10-Miler journey by joining a comprehensive 12-week training program that runs from Dec. 8 to race day March 2. The fee for the program is $75 and does not include the race entry fee. The program does include: n Customized program schedule, including core endurance workouts. n Sunday morning coached group sessions. n Three mid-week group . Fluids provided. The runs will be held at 6 p.m., Mondays at Pizza Gallery & Grill at the Avenue at Viera, 5:30 p.m. Wednesdays at the Eau Gallie Public Library Pier at the western end of the Eau Gallie Causeway on Pineapple Avenue and 5:30 p.m. Thursdays at the Running Zone, 3696 N. Wickham Road in Melbourne. n Various wellness seminars throughout the program. n Technical (moisture wicking) training shirt. n Ten percent discount at the Running Zone during program. n Discounted race entries for the Dec. 21 Jingle Bell 2-Miler and the Feb. 15 Brevard
Zoo’s Meerkat Mosey 3K. Things get started with a 9:30 a.m. Saturday, Dec. 7 informational meeting at the Running Zone. The first workout will begin at 6:30 a.m. Sunday, Dec. 8 at Oars and Paddles Park in Indian Harbour Beach, east of Mather’s Bridge. Race day registration and details and registration for the training program are available at http://excaliburrun.com. Also registration can be completed at the Running Zone. Call 321-751-8890 for additional information. The instructor, coach Valerie Feldbauer has more than eight years of experience in coaching, is an NASM and AFAA certified personal trainer, group exercise instructor, and Road Runners Club of America certified running coach. You may have also seen her out coaching the Space Coast Jeff Galloway training program or in her Customer Service Manager role at Running Zone, where she is dedicated to ensuring all customers are fit in the proper running shoes and are equipped for effective running, walking, general exercise or everyday comfort. Her number one goal is to keep you safe and smiling. Join us as everyone heads out for the journey of Excalibur.
Laura Spedick displays the Excalibur Crown awards.
registrant who provides a correct and legible e-mail address will receive an e-mail invitation to the Virtual Bag one week prior to the event. The bag will include official race information, exclusive offers, coupons, giveaways and messages from the Excalibur 10-Miler event sponsors. After the race organizers will send a link to the official race results with a reminder of a final opportunity to claim the offers before the virtual race bag closes. “Virtual bags are really more beneficial for larger events that are longer distance because they are more regional than local,” said race organizer Denise Piercy who owns Running Zone with husband Don Piercy. “And it is a lot more green than thousands of pieces of paper.”
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Excalibur 10 Miler Training Program Running Zone Foundation & Coach Valerie Feldbauer invite you to build strength and endurance for your Excalibur 10 Miler journey by joining this comprehensive 12-week training program, which runs from December 8th to March 2nd (race day).
Customized program schedule, including core endurance workouts Sunday morning coached group sessions 3 mid-week group runs (fluids provided) Mondays at 6:00 p.m. - Pizza Gallery & Grill, Viera Wednesdays at 5:30 p.m. - Eau Gallie Library Pier Thursdays at 5:30 p.m. - Running Zone Various wellness seminars throughout the program Technical (moisture wicking) training shirt 10% discount at Running Zone during program Discounted race entries: Jingle Bell (12/21) & Brevard Zoo’s Meerkat Mosey (2/15)
Training Program Entry Fee - $75 (Race registration fee not included.)
Prepare for thy Quest, Enjoy thy Journey, Find thy Glory! Saturday, December 7th @ 9:30 a.m. - Informational Meeting at Running Zone Sunday, December 8th @ 6:30 a.m. - First Workout, Oars & Paddles Park, Indian Harbour Beach Sunday, March 2nd @ 7:00 a.m. - Race Day (registration & details available at http://excaliburrun.com)
In the Excalibur Training Program, you will receive comprehensive training that includes both cardiovascular and muscular endurance components. We will be strengthening core muscle groups that are imperative to running/walking performance and injury prevention. Whether you’ve been running for years or this is your first race, you will receive a customized schedule that fits your personal goals.
Behold, thy quest begins... For more information: http://excaliburrun.com/training-camp/ or valerie@runningzone.com
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Jeff Galloway: Space Coast Marathon & Half-Marathon Pre-race Banquet Speaker By Mark DeCotis
Jeff Galloway speaks to Space Coast Marathon and Half-Marathon pre-race dinner and shares his insights into running and walking.
Jeff Galloway knows of what he speaks. The man who has trained a third of a million people – that’s correct – in the run-walk method of completing half-marathons and marathons and reached a million through his all-encompassing coaching, speaking, books and interaction, shared his wisdom and insights at the Space Coast Marathon and Half-Marathon pre-race banquet. Much like others who have made a mark in life it all began simply and as sort of a lark. Galloway, 68, who ran for the U.S. in the 10,000 meters in the 1972 Summer Olympics, entered his first marathon at the age of 18 in
December 12, 2013 @ 5:30pm
December of 1963 in Atlanta. And he did it for a simple reason. “That didn’t interest me at all,” he said of what was then the first Atlanta Marathon. “I had just run cross country, my longest run was 15 miles. I had no interest in the marathon until they told me there was a huge trophy. I had never won a trophy.” Galloway went on to win the marathon that nine people started and five finished. From that humble beginning he launched not only a successful business but inspired a generation of runners and walkers to conquer what initially Jeff Galloway with runners after the dinner. might have appeared to be the impossible: completing the 13.1 miles that comprise a half-marerything associated with have a deeper, more athon or the 26.2 that comprise a full marathon. He also inspired himself and on Dec. 1 was universal meaning. “What this wonderful event (Space Coast) one of the 1,684 runners and walkers to cross the finish line of the Space Coast Marathon, marking is for is how we have so many people who use this as a way to change the quality of their the 50th anniversary of his 1963 adventure. He came home in 4 hours, 9 minutes and lives,” Galloway told the audience. 54 seconds. “To change their brain to allow them to As a bonus, Galloway reached his goal of empower themselves to not only be able to finqualifying again for the venerable Boston Mara- ish one of these great events but do many other thon by six seconds. things in their lives after a certain age that they But his running and walking and evhad no idea that they could do.”
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Shin Splints
By Richard C. Wilson, DPM, Melbourne Podiatry Associates Leg pain in runners is common and may be quite disabling. This pain is often referred to as shin splints. Shin splints is a term that is used to describe several painful overuse conditions of the front of the leg. Because it has become a catch-all term for leg pain, the American College of Sports Medicine has recommended that it no longer be used. However, many runners and other athletes who have experienced such pain will still remember their bout with shin splints. The most common type of shin splint pain is pain along the front of the shinbone (tibia) itself, and is now known as medial tibial stress syndrome or periostitis. In this condition, the muscles that attach along the tibia are tight and inflamed and actually irritate or even pull off the outer covering (periosteum) of the bone to which they attach. The cause of shin splints is not known, but it is considered to be an overuse syndrome. Contributing factors include overpronation, worn shoes, hard running surfaces, inadequate stretching, suddenly adding excessive mileage or hill running, and running always in the same direction on a cambered road. The pain of shin splints usually only occurs on one leg, usually the dominant one. The pain extends over a 6-inch area on the front of the leg along the tibia, usually on the medial side. Pain in this location is called medial shin splints and can be associated with pronation. Pain can also occur on the lateral side of the tibia and is called anterior shin splints. This type is associated with muscle imbalances, particularly in beginning runners or in those who don’t
stretch. Shin splint pain usually occurs at the start of exercise and after it. If untreated, the pain can continue even when not exercising. Diagnosis of shin splints is usually made by clinical examination. Radiographs are usually taken to rule out the more serious condition of tibial stress fracture. Treatment consists of modified rest (usually stopping running for a minimum of 10 days), ice, anti-inflammatory medication, and wrapping the leg with elastic wraps. In some cases, physical therapy may be necessary. Cross-training with cycling or swimming may be necessary until symptoms subside. Prevention of shin splints is based on ascertaining what led to them. Running on a softer surface may be beneficial. Replacing shoes after 300-500 miles is also helpful, beShin splint pain is usually felt on the front of the cause the shoe’s midsole, or shock absorber, has leg. worn out at this mileage. If excessive pronation is present, orthotic therapy may have preventive benefits. crack in the tibia. It usually presents as a local There are two other conditions that may ized area of pain directly on the bone, usually mimic shin splints: compartment syndrome and in a horizontal line of tenderness. Symptoms tibial stress fracture. Compartment syndrome is worsen with activity and are relieved by rest. an uncommon condition in which leg muscles Radiographs taken at least two to three weeks swell excessively within their fascial compartafter onset of symptoms may reveal the fracture, ments. This condition, unlike shin splints, usubut are often negative. A more definitive imagally affects both legs, and its symptoms occur ing technique called bone scan will reveal the only during exercise, never at rest. In addition fracture. A period of complete rest is essential to deep aching and cramping, there is often for the healing of these injuries. swelling and numbness. The pain is not well In summary, most cases of exercise-inlocalized along the tibia, but can involve the dif- duced leg pain are shin splints and will respond ferent leg muscle compartments. The condition to simple conservative measures. Professional often requires surgical decompression. evaluation by a sports medicine podiatrist is Tibial stress fracture is much more comrecommended for cases that don’t respond to mon than compartment syndrome. It is a partial simple measures.
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2 I RUN FOR PIZZA FOOTBALL KICKOFF 5K, Saturday, August 10th, 7:00 am at The Avenue in Viera ■ Support your Favorite Football Team on Race Day ■ Awesome Pizza and Football Awards ■ Special Award for the Most Supported Football Team! ■ Zippy the Gecko Mascot to lead the Kids’ Run ■ Tailgate Party after race catered by Pizza Gallery & Grill! ■ Benefits Suntree/Viera Youth Football & Cheerleading League, & WEGO Ministries ■ Random giveaway of NFL Football Tickets (any Florida Team) plus 1 Hotel night stay for two!
FIRECRACKER 5K, Thursday, July 4th, 7:00am at the Liberty Bell Museum (across from Holmes Regional on Hickory St.) ■ Start the race with the ringing of a replica of the Liberty Bell ■ American Flags to all Finishers ■ Most Patriotic Costume Contest ■ Special awards to top Local Hero Teams (Military/Fire/Police)! ■ Zippy the Gecko Mascot to lead the Kids' Run ■ Breakfast catered by Suntree Café II ■ Honor America Parade after the race ■ Benefits Honor America ■ Random giveaway of one iPad!
Our 2013-2014 Series:
Health First Health Plans and Running Zone Foundation welcome you to the 9th annual Running Zone Foundation Race Series. This year’s Series offers seven fun and family-friendly events including four 5Ks, one 3K and two 2-milers. We offer these shorter distances to promote participation among both walkers and runners of all ages and abilities. And, knowing that being part of a team can provide a sense of camaraderie and extra encouragement, we offer team awards in two categories for each race as well as the overall series. Our Team Challenge lets any five friends, family members and/or co-workers enjoy the fun of competing together against other teams in the same category. The School Team Challenge provides fitness and increased self-esteem for those 14 and under. More than 1500 children in elementary and middle school have participated this season and Running Zone can help your school develop a walking or running program for your students. Parents and teachers can form an open team under the school name. Team division details appear later in this brochure or can be found in the Running Zone Race Series section of our website at www.runningzone.com/series/
6 PIRATE PLUNDER 2 MILER, Saturday, April 5th, 6:30 pm at Meg O’Malley’s ■ Best Pirate Costume Awards ■ Fun Pirate Awards ■ Zippy the Gecko Mascot to lead the Kids' Run ■ Great Pirate Party at Meg O’Malley’s after the race! ■ Benefits Cocoa High School Track & Field Program and the Children's Hunger Project Backpack Program. ■ Random giveaway a 3-day cruise for 2 to the Bahamas out of Port Canaveral! 7 RUN FOR THE GECKO HAWAIIAN LUAU 5K, Saturday, May 10th, 7:00 am at BCC/Wickham Park Pavilion ■ Hawaiian Luau with hula dancers! ■ Festive Leis for all Finishers ■ Dress in your favorite Hawaiian Attire ■ Fun Gecko Awards ■ Zippy the Gecko Mascot to lead the Kids’ Run ■ Hawaiian Breakfast catered by Pizza Gallery & Grill! ■ Benefits Leukemia & Lymphoma Society’s Team in Training! ■ Random giveaway of a paddleboard from Paddleboard House!
*Must show participant’s race number for discounts to the Zoo.
5 BREVARD ZOO’S MEERKAT MOSEY 3K, Saturday, February 15th at the Zoo (7:00 am – No Monkey Business, 7:35 am – Scenic Route at the Brevard Zoo) ■ Check out Zoo Animals during the Run/Walk ■ Fun Meerkat Awards ■ 50% Off Admission for All Participants on Race Day* ■ Zippy the Gecko Mascot to lead the Kids' Run ■ Breakfast catered by Pizza Gallery & Grill! ■ Benefits Brevard Zoo ■ Random giveaway of one day Disney Tickets and 1 Hotel night stay for two!
4 JINGLE BELL 2 MILER, Saturday, December 21st, 5:45 pm at the Satellite Beach Library ■ Santa Hats to the 1st 500 Entrants ■ Jingle Bells for Everyone’s Shoes ■ Best Holiday Costume and Fun Stocking Awards ■ Santa Arrival on Fire Truck ■ Zippy the Gecko Mascot to lead the Kids' Run ■ Food provided by Long Doggers! ■ Benefits M Town Track Club – Gowins Youth Foundation ■ Random giveaway LCD TV!
3 GHOSTLY GECKO 5K, Saturday, October 19th, 6:30 pm at the Eau Gallie Civic Center ■ Best Halloween Costume Contest ■ Halloween Goodie Bags to All Finishers ■ Fun Ghostly Gecko Awards ■ Zippy the Gecko Mascot to lead the Kids' Run ■ Food provided by Squid Lips! ■ Awards ceremony following all races on Squid Lips beach ■ Benefits J. Kyle Braid Scholarship Program ■ Random giveaway of Halloween Horror Night Tickets & 1 Hotel night stay for two!
($21.43 per race versus $28.00) (before Race Day) (before Race Day) (Race Day) (Race Day) (No Race day registration)
$15.00 ($20 Race Day)
Corporate/Organizational Group Rate: Put together a group of 10 or more participants and receive a group rate. Call Running Zone for more details.
**Children 12 years old or under will receive a cotton shirt. You may upgrade to a technical shirt by electing an individual or team registration. (Youth Medium & Adult Small sizing only in cotton)
Kid’s Registration:**
*Receive a $46.00 discount for signing up for all seven races in the series at once. Must be received by July 3rd, one day prior to the start of the 2013-2014 series.
Series Registration: $150.00* Individual Registration: $28.00 Gecko Club Members: $25.00 Individual Registration: $31.00 Gecko Club Members: $28.00 Team/School Registration: $25.00
Fees (Entry fees are non-refundable and non-transferable.)
Please use the back page of this brochure to register for any of Running Zone Foundation Race Series races. Registration is also available online at www.runningzone.com/series. Day of race registration opens 1 hour before all races. Late registration closes 10 minutes before each race begins. Award ceremony will begin immediately following each race. Please mail all registration forms to: Running Zone, 3696 N. Wickham Road, Melbourne, FL 32935 Make checks or money orders payable to: Running Zone.
Registration
School Participation Awards: 1st, 2nd & 3rd Place Plaques
Overall Male & Female $1000 CASH & Free Entry to the 2014-2015 Race Series 2nd Place Overall Male $500 CASH & Free Entry to the & Female Winners 2014-2015 Race Series 3rd Place Overall Male $350 CASH & Free Entry to the & Female Winners 2014-2015 Race Series Top Male & Female $250 CASH & Free Entry Masters Winners to the 2014-2015 Race Series Age Group Male & $100 Gift Certificate to Running Female First Place Zone Age Group Male & $50 Gift Certificate to Running Female Second Place Zone Age Group Male & $25 Gift Certificate to Running Female Third Place Zone Team Awards: 1st, 2nd & 3rd Place Plaques
Series Awards
Being a part of a team can be very rewarding. All you need is a minimum of 5 people (1 person of the opposite sex) that want to be part of the team. Everyone on the team saves $3.00 on the entry fees and you may be able to start training together for one or all of the upcoming races.
All races provide participants with awesome technical (moisture wicking/non-cotton) tee shirts, Chronotrack timing and a festive post-race party. In addition, there will be a guest appearance by Zippy, our Gecko mascot, to start each of the free kids’ runs and to help with the awards presentation. Our standard overall and age group awards will be presented for each race along with door prizes and giveaways. There is a $10,000 purse in prizes and gift certificates for the top series finishers.
9-11 35-39 65-69
12-14 40-44 70-74
15-19 45-49 75-79
20-24 50-54 80+
25-29 55-59
The standings after each race will be calculated and displayed on Running Zone’s website at www.runningzone.com/series/
Standings
Scoring will be based on 6 races. If you participate in all 7 events, your lowest score will be dropped. Note: Your age group for the Series is determined by your age in the first series event in which you participate in during the season. At the end of the series, individuals who accumulate the most points receive awesome cash, gift certificates and prizes, and are recognized by Running Zone in June 2014.
Race Drop
The first 10 runners/walkers overall will receive 100, 90, 80, 70, 60, 50, 40, 30, 20, and 10 points in the open competition. The first 10 runners/walkers within each age group will receive 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 point in their age group competition.
Scoring & Points
8 & Under 30-34 60-64
Standard Race Series Age Divisions
Series races are scored for runners and walkers in all age categories. Participants in the series must complete a minimum of FOUR series races to be eligible for the series awards.
Eligibility
Gather your family, friends and co-workers! Teams must participate in at least four series races to be eligible for the series award. Awards will be given to the top three teams. Each team consists of at least five members with one of the members being the opposite sex. The top four of the same sex and the 1st member of the opposite sex will be scored. School Team Challenge: (Elementary and Middle Schools Only) An award will be given to the top three elementary or middle schools that have the largest participation. The School Team Challenge applies to each race as well as the series. Schools must participate in at least four series races to be eligible for the series award. Students only count towards participation challenge. Parents and teachers can form an open team. (No Team Race Day Registration)
Team Competition
Start A Team
Amenities
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FOUNDATION
A Running & Walking Club “Not Just for Lizards”
Promoting fitness & healthy, active lifestyles.
Membership includes:
● $25.00 Off Coupon* on any purchase of $75.00 or more
to Running Zone ● Brooks Technical (not cotton) Gecko Club Tee-Shirt ● Gu or Powergel ● Laminated Gecko Club Membership Card ● Monthly Newsletter and periodic email bulletins ● Weekly Fun Runs / Walks – FREE ● 10% Off All Running Zone Merchandise (all year long) ● Discounts from other area businesses partnering with Gecko Club ● $3.00 Off All Running Zone Foundation Race Series Races ● 10% Off All Training Programs offered
Membership Options & Pricing Annual Membership Plan – $40.00 Kid’s Plan* (12 & Under) – $15.00 *$25.00 Off Coupon excludes Kid’s Plan
For more information contact: Running Zone Gecko Club, 3696 N. Wickham Road, Melbourne, FL 32935 Call 321-751-8890 or visit www.RunningZone.com
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