Apr17 887

April 2017 Edition

The e-RUNDOWN

Monthly newsletter of the TIDEWATER STRIDERS , one of the nation’s largest running clubs dedicated to running, walking and multi-sports.

Shamrock Weather Roars Like a Lion Upcoming Events Saturday, April 1 Virginia Beach Runway 5K Saturday, April 15 ODU Big Blue 5K Saturday, April 22 Spring to Life 5K Saturday, April 29 Cause for Paws 5K

Next Club Race is: ERR - May 27 For Member Pricing use coupon code TSERR2017

Strider Picnic Save the Date: Saturday, June 10 - 4 to 8pm

Tucker Grochowski, who is a three-time National AAU Track & Field Championships Qualifier with our New Energy crew, shown finishing his impressive Half Marathon at Shamrock, where he clocked a 1:23 time(6:33/mi), good for 34th place overall out of nearly 6000 runners. Photo courtesy of J & A Racing and MarathonFoto

The RUNDOWN - April 2017

The RUNDOWN - April 2017 - Issue Number 491

Tidewater Striders Rundown, 712 Redgate Ave #1, Norfolk, VA 23507 or newsletter@Tidewater Striders.com Letters and Comments are appreciated, please send to ada@TriDuo.com

Contents

President’s Corner . . . . . . . . . . . . . . 3 2017 ERR Team Competition . . . . . 4 A Word from the Vice President... . . 5 Summer is Coming . . . . . . . . . . . . . 5 Call for Nominations . . . . . . . . . . . . 7 Scholarship Applications . . . . . . . . . 8 Banquet Feedback . . . . . . . . . . . . . 9 2017 Camperships . . . . . . . . . . . . 10 Registration for Golden Runners . . 10 Tidewater Singlets . . . . . . . . . . . . . 10 Running Grand Prix . . . . . . . . . . . . 11 Grand Prix Sign-ups . . . . . . . . . . . 11 2017 RRCA Championship Events 13 Multi-Sport Grand Prix . . . . . . . . . . 13 Happy Birthday! . . . . . . . . . . . . . . . 13 Welcome Aboard . . . . . . . . . . . . . 14 Walking Grand Prix . . . . . . . . . . . . 14 Board of Directors Meeting . . . . . . 15 Walk Committee Report . . . . . . . . 16 Volunteer Opportunities . . . . . . . . . 17 Hampton Roads Super Grand Prix 17 Still Looking for Test Subjects . . . . 17 Scholarship Applications . . . . . . . . 18 New Energy . . . . . . . . . . . . . . . . . . 19 Membership Expirations . . . . . . . . 20 Athlete's Kitchen . . . . . . . . . . . . . . 21 Tidewater Striders Training Sites . 22 Shamrock Marathon Weekend . . . 23 Bunny Hop . . . . . . . . . . . . . . . . . . . 25 Seagull Sprint . . . . . . . . . . . . . . . . 25 Striders on the Road . . . . . . . . . . . 26 Special Discounts . . . . . . . . . . . . . 27 RUNDOWN Ad Rates . . . . . . . . . . 27 The RUNDOWN is published monthly by the Tidewater Striders, a nonprofit educational and recreational organization for running, walking and triathlon enthusiasts in the Tidewater Virginia area. Opinions expressed in the RUNDOWN are not necessarily those of the Editor or the Tidewater Striders Board of Directors.

Striders Service Directory 2017 Board Of Directors Officers: Steve Shapiro, President (592-6720) sshapiro@hampton.gov Tom Randolph, Vice President (718-9460) Trando1000@aol.com Randy Cook, Secretary (642-0348) randycook48@cox.net Dan Edwards, Treasurer (717-0259) lionrun@aol.com

Grand Prix: Running: Tim Robinson* Triathlon: Lisa Armistead

ljarmistead@cox.net Walking: Tom Gerhardt tg2613@email.vccs.edu Youth: Debbie Redmond* Hall of Fame: Bee McLeod 757-423-0256 bee.mcleod@cox.net

History: Jim Dare* Marketplace: Dave Harrah tidesbb@aol.com Board Members thru Dec 2018 Membership: Bob Brunner (757-270-0285) Randy Cook randycook48@cox.net

bobbrunner7@gmail.com Jim Dare jamesdare2@cox.net Multisport: Gene Bachman - 467-0898 Gene Edwards gene.edwards3@gmail.com

genebachman@verizon.net Stephanie Manny bama0681@yahoo.com Nominations: Rich Hildreth & Jean Debbie Redmond dredmond90@gmail.com Phelan (757 486-2184) Programs: Jean Phelan jphelanrun@gmail.com Tim Robinson IdahoTJr@yahoo.com (757) 496-9057 Publications: TBD Public Relations & Publicity: Drew Board Members thru Dec 2017 Midland* / Marie Price* Jennifer Cowell (757-692-7886) Race Committee Co-Chairs: jen-eric104@cox.net Rick Brown (499-5506) injunrick@aol.

Dan Edwards* com; Dan Edwards* Drew Midland ajmidl@gmail.com Scholarship: Dan Edwards* / Jim Dare* (757) 630-1366 Teams: Gene Edwards F14casper@cox.

Marie Price run@cox.net net Tom Randolph* Volunteer: Marie Price run@cox.net Steve Shapiro* Walking: Tom Gerhardt Committees: tg2613@email.vccs.edu Advisory: Sam Wittenberg Web Site: Tommy Neeson brewerpatriAudit: Tim Robinson IdahoTJr.@yahoo. ot@yahoo.com & Drew Midland* com 496-9057 Youth: Angelo Celesia Awards: Barb Mathweson rbmathew@aol. Other Contacts: com 348-7038 Adopt-A-Highway: Rich Hildreth rmhilBanquet: Ada Lester ada@triduo.com dreth@icloud.com Budget: Dan Edwards* Adopt-A-Trail: Chris Catoe (425-6556) ccatoe@cox.net Constitution & Bylaws: Tom Randolph* Tidewater Striders Club Coach: Elections: Susan Snead (285-7716) Elliot Nuss coach@tidewaterstriders.com New Energy: Angelo Celsia acelesia@ aol.com Photography: Ada & Allen Lester sportsphotography@triduo.com Web Site Manager: Steve Speirs (478-6403) webmanager@tidewaterstriders.com Officers are elected by BOD from BOD and serve 1 year terms from January thru December. Officers are elected at first meeting of BOD in January

*Board members contact information is not repeated Please see their BOD listing for contact information.

Click for AD rate info 2

The RUNDOWN - April 2017

President’s Corner Hello Striders:

Happy Spring!! As I write this column, I’m preparing to do a marathon in Oklahoma on Thursday March 23 and another in Kansas on Fri. March 24. But what I want to recount is the marathon that fellow Strider Lori Sherwood and I did this past Sunday March 19 at the White Sands Missile Range in New Mexico. It is called the Bataan Memorial Death March and this was the 28th year for the event, which coincided with the 75th anniversary of the WWII horrific Bataan Death March.

New Mexico had the highest per-capita killed in action of any state in the country during WWII because of the losses on Bataan by the New Mexico National Guard – over 1800 New Mexicans served with the 200th Coastal Artillery and 515th Coastal Artillery as members of the National Guard and over 800 of these brave soldiers died in battle, as POW’s and after liberation. Over 900 New Mexicans survived the Bataan Death March and 8 of the survivors were on hand for this year’s event, and a little quick math will reveal that if they joined the military at age 18, this is the 75th anniversary, therefore the youngest survivor would be 93! We were fortunate to shake hands with several of the survivors, both at the expo on Saturday, and as we started the “march” on Sunday and obtain an autograph and a picture with Richard Trask. Mr. Trask, 97, traveled from a veteran’s home in Amarillo, TX and has attended many of the events in the past decade. We also listened, in packed classrooms, to several of the survivors as they recounted their experiences and took questions from the audience. You could have heard a pin drop as we sat on the floor or stood around the room to hear these true heroes recount horrific stories, but they were also stories of the strength of the human spirit.

It is almost incomprehensible to me to believe that 78,000 Americans and Filipinos were forced by their captors to walk 65 miles through the jungle to prison camps – the Bataan Death March which claimed 11,000 lives from sickness, disease, thirst, starvation, beatings and executions at the hands of their captors. But many did survive, and it is for those survivors, as well as those that did not make it, that this event honors and commemorates. As one marcher was quoted in the newspaper as saying, “if you don’t learn about your past, you’re going to repeat it, this is a great way to keep the memory alive to make sure everyone knows what this is all about.” Oh, and by the way, this was the hottest day of the 28 yrs. of the event, 86 or 87 degrees, no shade anywhere on the course and a very difficult terrain to cover, but many were heard to say that this is nothing in comparison to what the Bataan heroes endured in 1942.

If you ever get a chance to do this race, I would highly encourage it, and unfortunately, the sooner the better because the number of survivors is rapidly decreasing and meeting them was one of the highlights of my life. It is such a testament to what a person can endure when they have hope, in fact we heard an audience member ask one of the survivors how he was able to hang on and he replied that without hope, you were dead, it was that simple. I certainly took away several life lessons and I hope by reading this, you do too. So, especially at this time, with everything that’s going on in the world, and in honor of all of our heroes, please keep our military men and women who are serving in the armed forces in your thoughts and prayers.

~ Steve Shapiro

Editor Notes

Please let us know what you think of the new format for this month.

Don't forget to let Steve Scudder know about your on the road adventures.

See ya at the races, Ada Lester, ada@TriDuo.com Future Rundown deadlines are: May Rundown - April 25 June Rundown - May 24 July Rundown - June 14 August Rundown - July 20

Zed Hameed finishes up Operation Smile Final Mile.

Photo courtesy of J&A Racing and MarathonFoto.

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One of New Mexico's finest, a survivor of the Bataan Death March. The scenery of the course looks awesome. Photo Courtesy of Steve Shapiro

The RUNDOWN - April 2017

Tidewater Striders Race Schedule April 2017

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exciting changes to the format and location coming to you courtesy of new Race Director Drew Midland.

July 2017 4

ODU Big Blue 5K Another great event by J&A Racing has you running thru the campus of ODU in Norfolk where you finish up at the 50 yardline in Forman Field.

Enjoy the postrace tailgate party and stay for the ODU Spring Game. The 5K is also a Striders Grand Prix Event.

Free for Members Tidewater Striders Summer Series

The best part of being a Strider - run and party with your fellow club members on those hot summer nights of July at the Norfolk Botanical Garden.

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Spring to Life 5K A 5k and 1 Mile Run at Wilson High School in Portsmouth benefits the Oasis Shelter.

Group discounts are available if registering 10 or more runners at the same time. This race is directed by New Energy Coach Steve Sheppard.

August 2017

Tuesday, August 1, 2017 - Club Race Memorial Scholarship Run

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Cause for Paws 5K Run or walk with your K9 buddy to benefit the Portsmouth Humane Society. Race takes place at North Landing Park in Olde Towne Portsmouth. Unaccompanied humans are also welcome as someone needs to drink the postrace beer.

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Strider 10 Miler, Chesapeake

A ten mile race intended to test your summer training and see if you are ready for your cool Fall events. A flat and fast course takes you out and back on the Dismal Swamp Canal Trail. Like all Strider events, a party is included.

Send questions and suggestions to races@tidewaterstriders.com

May 27, 2017 - Club Race

Elizabeth River Run, Portsmouth

Striders vs PTC/CRR 2017 Elizabeth River Run Team Competition

1 Mile, 10K

Run along the Elizabeth River for parts of the race, a new Seawall is being put in so the race may be back on the waterfront. The race starts and finishes near the Ntelos Pavilion. The course is scenic and fast and runs through Olde Towne Portsmouth and the Naval Medical Center. A postrace party featuring pizza and beer takes place at the Ntelos Pavilion. Discounts available for Tidewater Striders, look for a code in an mail in early March 2017.

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Chesapeake

Veterans and Angels 5K

Little Creek

Please note change in date from last month

JFS 8k / 5k / Mile Boardwalk 24th St Dolphin Dash Ocean Lakes HS VB Run on the Wild Side First Lndg St Park Christopher Farms Elementary School 5k & Mile Valor Run 10-Mi & 5K First Lndg St Park

June 2017

Mud Run

Sunday, August 20, 2017 - Club Race

May 2017

Triple RRR

Run for Independence Trashmore YMCA VB

Tuesdays in July and Club Race July 11, 18, & 25

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Va Wesleyan College

Strider Mile - Club Race - An evening in June Date TBD - However look for some

Virginia Beach Runway 5K Run this exciting race at the Military Aviation Museum in Virginia Beach.

Free entry to the museum is part of the race festivities.

There is a half mile race for kids and a 5k for everyone up to the challenge of outrunning the dinosaurs. NEW this year is the K9 Taildragger Run, where the top K9 wins a Doggy Spa Day. This race benefits the Untamed Spirit Therapeutic and Educational Program. The race is directed by Jennifer Jeffers, a recent Strider Volunteer of the year.

7 13 20 21 21

OK5K

Mt. Trashmore, VB

June 4, 2017 - Club Race

Breezy Point Triathlon Naval Station, Norfolk

New to triathlons or an experienced triathlete, this race is perfect for you. The sprint triathlon races through the world's largest Naval Base. Once the race ends, the party begins. Of course, this event is a Tidewater Striders MS Grand Prix event.

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The Tidewater Striders will compete against our friends in the Peninsula Track Club (PTC) and Colonial Road Runners (CRR) during the 28 May Elizabeth River Run 10K. We need to field a team of 25 Striders for this event. All those registered for the race (as individuals, to include Golden Runners) are encouraged to throw their hat in the ring. We will finalize the team the week prior to the race based on your predicted age-graded 10K performance.

The top ten Strider finishers will count for age-graded scoring purposes and, save Golden Runners, will be reimbursed for their efforts. All team members must be Striders in good standing on race day. This is a Strider and Super Grand Prix event and all team members are eligible for individual awards. Please contact Gene Edwards (gene.edwards3@gmail.com) if you are interested in participating. For more information on age-graded scoring and to see where you stack up via the World Masters Athletics (WMA) tables, go to: http://www.runnersworld.com/tools/age-gradedcalculator

The RUNDOWN - April 2017

AWord from the Vice President...

In reading the lives of great people I found that the first victory they won was over themselves, self -discipline with all of them came first” …Harry S. Truman

“Absolutely no refunds, transfers or deferrals, under any circumstances” can be an expensive proposition for us when the unexpected occurs. I recently completed the Shamrock Half Marathon and ran it after deferring my 2016 marathon entry, due to injury, and then transferring to the half marathon, at the last moment, due to schedule issues.

Similarly, I was able to defer last year’s Kinetic Half Ironman to this year’s race, then downgrade to a shorter distance race. Some professional race promoters have reasonable and accommodating deferral and transfer policies, many do not. J and A Racing and the Virginia/Maryland Triathlon Series are organizations that DO have reasonable policies.

Some races simply take your entry fee and let you take your chances. This policy is evident among smaller events. Some large events, the major marathons and the Ironman series, for example, offer race insurance by third parties. Beware of this insurance, insurance companies are in the business of generating premium revenue and minimizing claim payouts. Read the fine print, there is a very specific list of qualifying reasons for being awarded a claim settlement if you cannot race and not every possibility is covered.

Just because you think you have a good reason for cancelling does not necessarily make it a qualifying reason.

Last December my wife and I entered the Grandma’s Marathon in Duluth, Minnesota, to be held June 17. We paid in advance because the race sells out. The entry fee is non-refundable and not deferrable. Since the race is the biggest thing to happen in Duluth, the hotel/motel policy among independent operators is that reservations are non-cancellable and non-refundable. Likewise, airfare is non-refundable. Altogether, several thousand dollars are spent in December for a June race; a lot can happen in 6 months and we now find ourselves having bought and paid for a trip we may not be taking.

To protect yourself from loss when the unexpected happens, support race promotors with reasonable policies and enter as early as possible! This may sound counter-intuitive, but if you enter early you get the lowest entry fee. Then, if you have to defer, the low entry fee plus the deferral fee can turn out less than the registration fee you would pay if you waited to enter! ~Tom Randolph

Summer is Coming

Ink in the Annual Picnic on your calendar for Saturday, June 10th!

The fun begins at 4pm and continues until 8pm, well that is the time that Dan reserves to pull you out of the Lake.

The picnic will include the normal spread of grilled items plus Dan's specialty Salmon. Of course, a local brewery will be highlighted as the beer of choice.

Look for complete details as June gets closer.

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The RUNDOWN - April 2017

Call for Nominations Tidewater Striders Hall of Fame Nomination for the Class of 2018

Nominations are open for election to the Tidewater Striders Hall of Fame, Class of 2018. Individuals may be nominated for their accomplishments in the areas of competition, volunteerism, or profession-related endeavors, or a combination of these areas. A maximum of five (5) members will be inducted for the class of 2018.

Individuals nominated for membership in the Hall of Fame must have been members of the Tidewater Striders for a minimum of ten (10) years. Individuals may use a self-nomination process or be nominated by other club members, the latter having been members of the Tidewater Striders for at least five (5) years. Self-nominations will receive the same respect and consideration as member-sponsored nominations. Individuals who are currently on the nomination list may update their nomination information.

The nomination form may be found on the club’s website, www.tidewaterstriders.com. Scroll to the bottom of the front page and, under the heading Documents, click the Hall of Fame Nominations link. Details regarding required information, accompanied by an example of a submitted nomination, are presented. Please follow the example presented to submit your nomination.

A list of the 37 members inducted in the classes of 2011-2017, along with some of their major accomplishments, may also be accessed on the Website. Click Pages at the top of the front page, and scroll down to click on Hall of Fame Members. A number of individuals are already on the nomination list for 2018. You may contact the chairperson of the HOF committee, Bee McLeod (bee.mcleod@cox. net) to ascertain whether your proposed nominee has already been nominated.

Nominations must be received by November 1, 2017. Specific directions for the nomination process are presented on the website and must be submitted electronically in Word format. A specific font and font size is recommended. Email to Bee McLeod at bee.mcleod@ cox.net The Hall of Fame committee will select the inductees by mid-December, 2017. Nominees selected for induction by the committee will be notified before the end of the year, and will be inducted into the Hall of Fame at the Tidewater Striders Awards Banquet in early 2018.

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The RUNDOWN - April 2017

Final Call for Scholarship Applications

By Jim Dare, Co-chairman of the TS Scholarship Committee

Scholarship applications for the 2017-2018 academic year are due on 15 April 2017 this year. Application forms are available on the Tidewater Striders website under “Pages/Everything Else/Scholarships and Camperships”, or can be requested from Scholarships@ tidewaterstriders.com. Completed applications should be sent to the Scholarship Committee at Scholarships@tidewaterstriders.com.

The list of scholarship recipients over the last 35 years reads like a “Who’s who?” of high school and collegiate running in the Hampton Roads area and the state of Virginia, with many of the recipients continuing successful running careers after college. The following table provides an annual summary of the scholarships awarded. There may be minor errors in the data prior to 2000 since it was derived solely from the Tidewater Striders “The 40th Anniversary History – 1972 to 2012.” There have been 190 scholarships awarded with a total value of $234,100.

1982 Total $500 Ricky Clark

1983 Total $600 Clara George 1984 Total $1,500 Clara George Winston Brown David Coulter 1985 Total $1,500 Winston Brown David Coulter Shannon Jeter

1992 Total $2,000 Christopher Wells Alicia Dandar Amy Gravitt Joyce Jelling 1993 Total $2,500 Christopher Wells Alicia Dandar Amy Gravitt Joyce Jelling Jonathan Cerdan

1999 Total $3,000 Kevin Rhue Adrienne Parker Danny Tepovich

2000 Total $5,500 Kevin Rhue Adrienne Parker Kathrine Hirsch Brad Sorgren Ashley Whitaker

1994 Total $2,500 Jonathan Cerdan Amy Gravitt Joyce Jelling John Johnson Hank Savedge

2001 Total $5,500 Pat Comstock Kevin Rhue Ashley Whitaker Jeremy Dow Jeffrey Hedley Edward Herbert

1995 Total $2,500 Gregory Benhase Jamie Cornish Dawn Grabb John Johnson Matthew Kuhr

2002 Total $5,500 Ashley Whitaker Pat Comstock Kevin Rhue Shelley Lind Jeremy Dow

1996 Total $2,500 Carolyn Zanelli Kim Steele Billy Edwards John Johnson Matthew Kuhr

2003 Total $5,500 Charles Whitaker Amanda Boswell Kevin Rhue Sarah DiCarlo Mike Stoop

1990 Total $1,500 Tracie Marshall Donald Brown Anthony Brinkley

1997 Total $5,000 John Johnson Kim Steele Megan Kaminisky Adrienne Parker Danny Tepovich

2004 Total $5,500 Heather Murdoch Kristin Lloyd Suzanne Ginnow Mathew Foster Luke Crownover

1991 Total $2,500 Amy Gravitt Donald Brown Tim Gilmore Joyce Jelling Mike Nestor

1998 Total $5,000 Matthew Bruckner Mary Clifford Brian Walsh Adrienne Parker Danny Tepovich

2005 Total $7,000 Drew Midland Aspen Foster Heather Murdoch Katie Keally Laura Edwards Kristen DiCarlo

1986 Total $2,000 David Smith Brian Wakefield Cherie Alexander Rodney Rothoff 1987 Total $1,000 David Smith Brian Wakefield 1988 Total $2,000 David Smith Brian Wakefield Donald Brown Anthony Brinkley 1989 Total $2,000 David Smith Brian Wakefield Donald Brown Rodney Rothoff

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The RUNDOWN - April 2017 2006 Total $6,000 Jonathon Bunker Aspen Foster Heather Murdoch Kristen DiCarlo Drew Midland 2007 Total $8,000 Charles Celesia Shannon Ralston Aspen Foster David Jeffers Mike Jones Drew Midland Mike Mitchell 2008 Total $10,500 Caleb Doan Andrew Kilgore Aspen Foster Drew Midland David Jeffers Charles Celesia 2009 Total $11,500 Bobby Peavey Anne Reiner Charles Celesia Caleb Doan Conor Doan Taryn Schraeder Katherine Sack 2010 Total $11,500 Andrew Paisley Peri Bowman Aaron Harrison Madison McDonald Kevin O'Sullivan Anne Reiner Alexandra Yerkes 2011 Total $13,000 Jeremy Greenwald Elizabeth Cornell Gabrielle Badura Caleb Doan Zachary Fanelty Alexandra Yerkes 2012 Total $14,000 Matthew Schwartzer Samantha Park Elizabeth Cornell Brent Coulter Alexandra Justice Zachary Fanelty Jeremy Greenwald Alexandra Yerkes

2013 Total $16,000 Nicholas Richardson Julie Anne Stern Elizabeth Cornell Zachary Fanelty Matthew Schwartzer Kevin O'Sullivan Sarah Semp Alexandra Yerkes 2014 Total $24,500 John Will Nicole Park Daniel Read Lauren Hornsby Madeleine Mitchum Erin Spare Eddie Fissinger Elizabeth Cornell Zachary Fanelty Abagail Motley Matthew Schwartzer Julie Anne Stern Brent Coulter Samantha Park 2015 Total $20,000 Grant Fabrizio Allison Magnant Troy Rogerson Madison Lee Katherine Magnant Nicole Park Brent Coulter Matthew Schwartzer Abigail Motley Daniel Read Samantha Park 2016 Total $24,500 Jonathan Lomogda Rachel Boyce Harrison Martingayle Andrew Clark Ashley Cooper Morgan Will Thomas Amabile Harry Havales Travis Redmond Matthew Schwartzer Nicole Park Troy Rogerson

Volunteers Adopt-A-Highway March 11, 2017

Thank you to the volunteers that came out a day ahead of schedule to get the job done before the bad weather hit!

Lee Neighberger Deb Sommer Tim Westfall Rich Bush Curtis Console Dick Brothers Chris Catoe Preston Fitzgerald Jean Phelan Tom Murphy Amiele Barakey Brian Rogerson Troy Rogerson Sharon Rodier Rich Hildreth* *Coordinator

Banquet Feedback

Like most volunteers I became Chair of the Banquet Committee when I felt a major change was needed. After arranging the banquet for six years, I want to make sure that the banquet is exceeding expectations and that it is not just status quo. To that end, I am asking for feedback about the banquet.

If you attend every year, what keeps you coming back? If you only attend occasionally what is the motivator? What do you enjoy or dislike about the banquet being at Norfolk Yacht & Country Club?

If you don't attend, why not? What would motivate you to attend?

Please email ada@triduo.com with your comments. Even if you have expressed your opinions to a Board member or myself, please pass them on in writing so we can plan for the 2018 banquet accordingly. ~ Ada Lester

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2017 Camperships

Tidewater Striders

Balance Sheet

bal

As of February 28, 2017

s

Feb 28, 17 ASSETS Current Assets Checking/Savings Bk of Amer Ckg Scholarship Restricted Funds Xenith 1.05CD 8/5/17 0896 GenSc Xenith 1.05CD 8/5/17 0905 TomBa Xenith 1.05CD 8/5/17 0914 PamEd Xenith 1.05CD 8/5/17 0923 MelWm

25,876.03 90,238.40 50,132.45 50,132.45 10,026.49

Tidewater Strider youth members planning to attend a running camp this summer may apply for a club campership for partial camp tuition reimbursement. Amounts awarded are based on the number of applicants and typically range from $50 to $100. Requests should be sent no later than June 15th to Dan Edwards by email lionrun@aol.com with the following information: Name: Date Joined Striders:

Total Scholarship Restricted Funds

200,529.79

Last three Strider races run:

Towne Bank Cking Towne Bank np CD 0.65 2/5/18 Gn Xenith 0.65% Money Market

21,086.13 100,000.00 45,117.14

Name & dates of camp you will attend:

Total Checking/Savings

392,609.09

Accounts Receivable Accounts Receivable

400.00

Total Accounts Receivable

400.00

Total Current Assets

393,009.09

Fixed Assets Accummulated Depreciation Equipment

-56,328.00 72,449.00

Total Fixed Assets

16,121.00

Other Assets L/T Note Receivable BrPtTri Pre-Paid Expense Chrono Rental

10,000.00 9,085.00

Total Other Assets

19,085.00

TOTAL ASSETS

Applicant’s Home Address:

Online

Registration

for

Golden Runners

Golden Runners are reminded that online registration is now available for all club races. The regular registration link for club races will have a Golden Runner option – you are encouraged to use it for registering. There is a small transaction fee but that same fee now applies to mailed in paper entries – registration remains free but the transaction manual/paper or online is charged to the GR participant.

428,215.09

Tidewater Singlets

LIABILITIES & EQUITY Liabilities Current Liabilities Accounts Payable Accounts Payable

9,036.87

Total Accounts Payable

9,036.87

Credit Cards Visa 1541 Credit Card

13,859.04

Total Credit Cards

13,859.04

Total Current Liabilities

22,895.91 22,895.91

Total Liabilities Equity Opening Bal Equity Retained Earnings Net Income

108,156.65 305,486.39 -8,323.86

Total Equity

405,319.18

Tidewater Strider Multisport race singlets are available and can be purchased from our Merchandise Chair, Dave Harrah. Also available is the Strider's 40 year History Book, written by Hall of Famer Randy Cook, Hall of Famer, the late Mel Williams and Dave Harrah. Please contact Dave at tidesbb@aol.com to coordinate your purchase.

428,215.09

TOTAL LIABILITIES & EQUITY

Flying Pirate Discount Code For a 15% Discount use the following code RUNOBXFP Code expires on Sunday 4/16/17 Good only on the Half Marathon or the Challenge, not stand- alone 5K.

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Grand Prix Sign-ups

Tidewater Striders

Please note that you must be signed up to score for the Multi-Sport, Super Grand Prix, and the Youth Grand Prix so please follow the link to register:

Profit & Loss February 2017

s

Feb 17

Multi sport h t t p : / / l i v e a n s w e r. n e t / n e w e n e r g y / 1,254.00 MSGrandprixsignup.html

2,766.00 50.00

Total Club Race Reven

Youth Grand Prix http://liveanswer.netfirms.com/New%20 2,816.00 Energy.HTML

Exec Race Comm Interest Income Membership Rev Super Grand Prix

616.00 Hampton Roads Super Grand Prix 44.66 The Super Grand Prix consists of four 606.90 races from each of the Colonial Road 2,000.00

Income Awards Banquet Revenue Club Race Reven T S Dist Ser Re Turkey Trot Revenue

Runners Club, Peninsula Track Club, and Tidewater Striders. There is no cost to compete but you must register.at www.

1,793.00 HRSUPERGP.com 7,337.56 the

Total Income pro

Expense Awards Banquet Expense Club Race Expenses 50K Seashore Ultra T S Dist Series

6,398.87 8.01 2,253.13

Current Standings for Grand Prix are available at http://www.tidewaterstriders. com/results/2017-grand-prix-results

2,261.14

Total Club Race Expenses

56.00 99.78

ERC-Van & Trail ERC Race Oper's General Ops Website Expense

400.00

Total General Ops

400.00

Group Run Support Newsletter Exp Team Exp

56.83 500.00 226.06 51.94

Treasurer Youth Devel.

Prof Dev & Bkgrd Ck's Youth Devel. - Other

146.00 2,417.00 2,563.00

Total Youth Devel.

14,406.62

Total Expense

-7,069.06

Net Income

Tidewater Striders Running Grand Prix April 15 - Big Blue 5K May 27 - Elizabeth River Run 10K June TBD - Strider Mile August 1 - Memorial Scholarship 5K October 28 - Wicked 10K November 19 - Norfolk Harbor 5K November 20 - Norfolk Harbor 1/2 Marathon November 23 - Turkey Trot 10K December 16 Seashore Nature Trail 50K Surf-n-Santa 5M 11

Bella Jones kicks it in for the final yards of the Operation Smile Final Mile.

Photo courtesy of J&A Racing and MarathonFoto.

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The RUNDOWN - April 2017

Some of the Tidewater Striders that competed at the opening event of the Multi-Sport Grand Prix include Vincent Ortiz, Gene Bachman, Jack Tansey, Nick May, Yasmin May, & Bob Boyce. Photo courtesy of Vincent Ortiz

Everything for Runners!

Shoes Apparel Accessories www.runningetc.com 1707 Colley Ave. (Ghent) Norfolk, VA 23157 (757) 627-1500

1940 Laskin Rd., Suite 302 Virginia Beach, VA 23454 (757) 491-2340

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Mon.-Fri. 10 -7 Saturday 10-5 Sunday Long Run

The RUNDOWN - April 2017

Happy Birthday!

2017 RRCA Championship Events in VA/DC

In April, 124 Striders are celebrating their birthday and 23 are MOVING ON UP to a new age group.

Why DC events also - well the Virginia State RRCA Representative, Goody Tyler is a Strider and reps both DC and Virginia. If there is no designation of the type of championship it is a state championship event.

Christopher Gross Melissa White Lafrederick Herring Jim Duffy John Griffith Wendy Rafferty Kelly Alvord SeanJay Martin Catherine Rotch Diana Blanchard Gross Drew Midland Holden McCormick Michael Boron Duane Hart Genevieve Zimmer Guy Widlacki Hannah Corcoran Alicia Campbell Cary Steadman Landon Estes Gary Van DerVeer Richard Brothers Christopher Gilman

Victory at Yorktown 10K April 15 – Yorktown

Run The D.O.G. Street 5K April 22 – Williamsburg

Carytown 10K

April 30, 2017 RRCA Eastern Regional Championship http://www.rrrc.org/

Loudoun Street Mile May 29 – Winchester

Patrick Henry Half Marathon

August 26 – Ashland/Hanover County

Genworth Virginia 10 Miler

September 30 – Lynchburg RRCA National Championship https://www.virginiatenmiler.com/

Seashore Nature Trail 50K

December 16 – Virginia Beach

http://tidewaterstriders.com/seashore50K

Gar Williams Half Marathon

December 10 – Carderock Recreation Area Potomac, Maryland

April 2 April 3 April 6 April 7 April 7 April 9 April 10 April 10 April 15 April 16 April 16 April 16 April 17 April 17 April 20 April 22 April 22 April 24 April 25 April 25 April 26 April 27 April 27

Tidewater Striders Multi-Sport Grand Prix April 29 - Cary Duathlon (National Long Course Championship) May 7 - Monticello Man Olympic May 14 - Kinetic Sprint June 4 - Breezy Point Triathlon June 10 - Jamestown International July 8 - Colonial Beach Sprint July 9 - Colonial Beach Olympic July 15 - Allen Stone Run Swim Run July 23 - Virginia Duathlon August 20 - Luray Sprint Triathlon (Short Course Regional Championship) September 9 - Patriot Half September 10 - Patriot Sprint 13

Not sure that volunteers age up but we'd still like to wish a special Happy Birthday to a longtime volunteer and Strider member, Dick Brothers, shown with his wife Betty..

The RUNDOWN - April 2017

Welcome Aboard

We welcome new friends and possibly some old friends to the Tidewater Striders!

Samuel Benson Tommy Cooper Leila Curlee Chloe Griffin Anna Januchowski Joe Januchowski Jayden Lel Michelle McAfee Debra McLaughlin Kyle Morgan Dave Mummert Lauren Nery Stella Picard Rayden Simmons

Tidewater Striders Walking Grand Prix

Colton Steel Stacey Sterling Tyler Sterling Liana Suthers Allie Toro Ana Toro Eb Toro David Wickersham Erin Wickersham Liam Wickersham Otto Wickersham Kyle Wilson Matthew Wilson

April 1 - Virginia Beach Runway 5K May 7 - JFS 5K May 27 - Elizabeth River Run 10K June TBD - Strider Mile July 4 - Independence Day 5K August 1 - Memorial Scholarship 5K August 20 - Tidewater Striders 10 Miler October 28 - No Races November 4 - One Hour Racewalk November 23 - Striders Turkey Trot 10K November 23 - Turkey Trot 10K December 16 - No races

Above, new member Rayden Simmons, dodges a few rain drops during the Operation Smile Shamrock Final Mile during Shamrock Marathon weekend.

14

The RUNDOWN - April 2017 Tidewater Striders’ Board of Directors Meeting

Minutes – Monday,March 6, 2017 The meeting was called to order by President Steve Shapiro at Membership:

Tidewater Strider membership was slower than normal in February and we only grew by 20-members from the beginning of the month (1413) to end of the month (1433). We also had 46-members that lapsed on March 1st. Therefore, we begin March with a membership total of 1387. We also have an additional 75-Striders needing to renew in March as their memberships lapse on April 1st. The Board discussed possible ways to increase and incentivize membership. Board members were encouraged to contact Bob Brunner with suggestions.

6:30 pm at the Neptune Office in Virginia Beach. The following Board members were in attendance: Steve Shapiro, Dan Edwards, Randy Cook, Jennifer Cowell, Marie Price, Drew Midland, Gene Edwards, and Tom Randolph. Jim Dare, Tim Robinson, Stephanie Manny, and Deb Redmond were absent.

President’s Report: Steve Shapiro reported that the entire Distance Series went well despite the abnormally warm temperatures for the winter. The annual banquet was a success and well attended.

The next Shore Drive cleanup will be on March 12th. The Strategic Action Plan is on the website and will stay there for another month to give members a chance to offer feedback. The film “Boston” will be showing at the Lynnhaven Mall and at MacArthur Mall.

The Tidewater Striders may host a viewing party at the mall.

Details to follow.

Race: Dan Edwards reported that all of the spring races have been locked in. We lost a couple of races that are just not going to continue. The schedule for the rest of the year should be firmed up very soon. Help is needed at the Bunny Hop on March 25th since Dan has to be out of town. Randy Cook and Dan Edwards are now the co-race directors for the Elizabeth River Run. The Strider Mile will be on either June 17th or June 24th. The Summer Series will still be at the Botanical Garden.

Vice-President’s Report: Tom Randolph made a proposal to add some shorter races to the Super Grand Prix schedule on the South Side. The idea was seen as a good idea by the Board so Tom will present his idea to the Colonial Road Runners and the Peninsula Track Club.

Scholarship: The Board approved the changes to the P&P as suggested by the Committee regarding the Mel Williams Memorial scholarship and some procedures.

Treasurer’s Report: Treasurer Dan Edwards presented his detailed report and it was accepted.

Teams: Gene Edwards is working hard to put together teams for the Corporate 5K and the Elizabeth River Run.

Committee Reports:

Triathlon: As of now there are 60 entries for the Breezy Point Triathlon in June.

Banquet: A motion was made and seconded to make Ada Lester the chair of the banquet committee. Motion carried. Ada reported that the banquet was well enjoyed and appreciated by those who attended. She does not recommend increasing the ticket cost unless we expand to an open bar. A possible way to save costs overall to the club would be to decrease complimentary invitations.

Volunteer: Marie Price has agreed to become the volunteer chairperson. Motion made and seconded to approve Marie as the Volunteer Committee Chair; motion carried.

Walking: The Walking Grand prix schedule was submitted and approved as follows: January: 1st – Resolution 5K, 7th – DS# 1, 28th – DS# 2 February: 18th- DS# 3 March: No races April: 1st – Runway 5K May: 7th – JFS 5K, 27th – ERR 10K June: 17th or 24th – 1500 m. Racewalk July: 4th – Independence Day 5K August: 1st – Memorial 5K, 20th – Strider 10 miler September: 30th – Neptune 8K October: No races November: 4th – One Hour Racewalk, 23rd – Turkey Trot 10K December: No races

The 2017 picnic will be hosted by Dan Neuland again on June 10, 2017. The swim will start at 4pm with dinner at 5pm. Dan has requested a budget and he will plan the menu and do the shopping and provide receipts to the treasurer.

The 2017 volunteer party is in the early stages of planning. A budget for this event is also needed.

Grand Prix: Marie Price and Adam from J&A are still working on the details of the scoring to be used.

Hall of Fame: Bee suggested that the announcement of the new HOF members be changed in the Policies and Procedures from “January 1st to between December 16th and January 1st.” A motion was made and seconded to revise the P&P as stated; motion carried.

Old Business: 1. Ada attended the meeting and presented a written proposal to be the photographer for each Strider race. The Board decided at this time to leave the decision up to each race director to have photos or not at their race.

Marketplace: Chairman Dave Harrah reported that a complete inventory was conducted on all merchandise on February 27th. A booth will be manned at the Shamrock Expo on March 17th and 18th. We will be selling merchandise and pushing memberships.

More volunteers are needed especially for Saturday morning.

Contact Dave Harrah directly to help. Any Board member who has not received an orange running cap or a blue visor given to the awardees at the banquet, please contact Dave direct to get one.

Dave is still searching for a merchandise/ expo person to take over.

No takers as of yet.

2. Tom Randolph made a suggestion to have a “meet up” location inside the finish line tent after Shamrock for Strider members.

3. Discussion continues on the Marine Corps Marathon entry in Mel William’s name.

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The RUNDOWN - April 2017

Walk Committee Report for March 2017

New Business: 1. Ada discussed a proposal to change the format of the newsletter so that it would read like a book. That is, the pages would flip over. She will attend a future meeting with a written proposal about the Issuu company.

Committee Members: Tom Gerhardt, Chair Richard Pidgeon, Vice Chair Members: Barbara Gerhardt, Virginia Davis

2. Wayne Wilcox will come to the Board meeting on April 3rd to speak about the Virginia Beach Bikeways and Trails.

2017 Walking and Participation Grand Prix (WGP) - There are no WGP races this month. The next one will be the Runway 5K on April 1. WGP races for the remainder of the year are posted on the Striders web site. A set of changes to the Walk Committee Policies and Procedures in process and will be provided to the Striders board for consideration.

3. Steve led a discussion regarding an RRCA required music license that would apply to not only bands, but also to a DJ at Strider events. With the Board’s concurrence, Dan will pursue an annual license through RRCA which has a fee of $106.00.

The WGP is open to all Tidewater Striders. Anyone wishing to participate can sign up on the Striders web site or email Tom Gerhardt at tg2613@email.vccs.edu.

Adjournment: The meeting was adjourned at 8:20 pm.

Respectfully submitted, Randy Cook, Secretary.

m r a h C n r e h t u So It’s time for some

at the Spring Plant Sale

DON’T MISS IT! Mother’s Day Weekend Fri, Sat, Sun • May 12, 13, 14 10am-5pm

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The RUNDOWN - April 2017

Volunteer Opportunities

Still Looking for Test Subjects

Adopt-A-Highway and Adopt-A-Trail

You are being contacted about the opportunity to participate in a research study involving distance running. The purpose of this study is to examine the effects of ginger root on muscle soreness and function following a 40 minute downhill run. Participants will receive a free body composition exam via the Bod Pod.

Almost every month there is a highway or trail clean-up followed by a social. In March the clean-up is scheduled the week before Shamrock Marathon and includes a cookout. The schedule is always in the Rundown and online.

To be eligible participate, you must meet the following criteria: • Age 18-65 • Be currently running ≥10 miles per week • Have completed at least one run >40 minutes over the past month • Have no allergies to ginger • Willing to avoid pain-relieving medications for the duration of the study • Have no history of bleeding disorders nor currently taking blood thinners • No cardiovascular, metabolic, or significant pulmonary disease • No significant symptoms during exercise (chest pain, unusual shortness of breath)

Membership Booth

The Striders attend race expos to recruit new members as well as promote our events. Announcements are normally made in the Rundown; however, you can also contact the booth manager to let him know you can help out as he may turn down opportunities if he can’t make it. If this interests you, please contact Dave Harrah, tidesbb@aol.com.

Race Volunteers

If you’re not running help out on race day as a course marshal, registration or at the Finish Line. If you are running, you can still help at packet pick-ups for the larger club events. For Club Races, volunteers are needed for all aspects of the event from race registration to course set-up and take-down along with the finish line. Check out the race schedule for upcoming events and than contact Dan Edwards to volunteer at an upcoming race.

This study is being conducted by Patrick Wilson, PhD, RD, Assistant Professor in the Department of Human Movement Sciences at Old Dominion University. If you are interested in participating or learning more, please send an email to pbwilson@ odu.edu or call 757-683-4783.

Rundown Articles

Submit an article for the e-Rundown, ideas include but not limited to training routines, exercises, nutrition, funny stories, race reviews, favorite workouts, etc. Send articles to Ada Lester, ada@ triduo.com

Committees

Contact the committee chair if interested in a specific area.

Grab those extra 50 points for the Grand Prix competitions, VOLUNTEER!

2017 Hampton Roads Super Grand Prix Schedule Date

Striders

Peninsula Track Club

Colonial Road Runners

April 15

Victory at Yorktown 10k

April 22 May 27 July 4 July 29 August 13 September 16 October 14 October 28 December 16

Dog Street Challenge 5k Elizabeth River Run 10k Yorktown 4th of July 8k Coast Guard Day 5k Dismal Swamp 10 Miler Mulberry Island Half Marathon Run for the Hills 10k Governor’s Land 5k Seashore Nature Trail 50K

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The RUNDOWN - April 2017

Adopt-A-Highway Schedule

Meet on Shore Drive opposite Fort Story west entrance for cleanup along Shore Drive to Atlantic Avenue. Social follows in First Landing/Seashore State Park.

Sunday, May 14 Sunday, July 16 Sunday, Sep 17 Sunday, Nov 12

10:00 AM 10:00 AM 10:00 AM 10:00 AM

For more information call Rich Hildreth at 481-9027 or email rmhildreth@icloud.com

Adopt-A-Trail Schedule

Meet at the “Narrows” boat ramp parking area (west end of 64th St. off Atlantic Ave.) at First Landing/Seashore State Park for trail maintenance along Long Creek Trail and Osprey Trail. Social usually follows in the boat ramp area.

Sunday, April 9 10:00 AM Sunday, June 11 10:00 AM Sunday, August 6 10:00 AM Sunday, October 15 10:00 AM First Landing State Park trails are cleared and open for use after Hurricane Matthew.

Striders scheduled trail maintenance has been discontinued for the winter months. We will remain on an on call basis until spring when scheduled maintenance resumes.

For more information call Chris Catoe on 425-6556 or e-mail ccatoe@cox.net

Tidewater Strider Scholarship Applications Scholarship applications forms for the 2017-18 academic year are available and are due by April 15, 2017. These scholarship awards range from $1,000 to $3,000 and are based on academic and athletic performance and community service in general and to the running community through the Striders. New this year is the Dr. Mel Williams Scholarship which is for post-graduate study.

Contact the scholarship committee via email, Scholarships@ tidewaterstriders.com for more information The application is available at the end of the newsletter and is also available online at http://www.tidewaterstriders.com/pages/scholarships-andcamperships

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The RUNDOWN - April 2017 Hard Work Paid Off at Shamrock

New Energy Tidewater Striders Youth Running Group

We had many New Energy members running strong in the Mile, 8K, and Half Marathon! Good work Team!

Tidewater Striders Club Coach:

Elliot Nuss, coach@tidewaterstriders.com Youth Committee Chair:

Angelo Celesia acelesia@aol.com 757-288-7715

Spring Training Is Ongoing Virginia Beach Training Site Mt. Trashmore - Kid’s Cove area facing South Blvd.

Tuesdays/Thursdays, 5-6 p.m. Starts March 7 frank.scaringello@gmail.com Suffolk Training Site Sleepy Hole Park Starts March 6 Monday/Thursday 5:30-6:30pm NewEnergySuffolk@gmail.com Norfolk Training Site Lakewood Park Starts March 9 Thursdays 5:30-6:30pm Dave@mediationhamptonroads.com Chesapeake Training Site Chesapeake City Park Starts March 13 Monday/Wed 5:30–6:30pm stacin.martin@gmail.com Peninsula Training Site Big Bethel HS Starts March 7 We meet in the parking lot by the tennis courts behind the school.

Tuesdays/Thursday 5:30 – 6:30 pm.

Thomas.tate21@gmail.com

Above, New Energy Gal, Cierra Sheppard completed her Debut Half Marathon in 2:00.13. She bested her goal time by over 5 minutes, ran negative splits the entire race and finished STRONG and focused! Below, Rachel Zimmer, after posting the fastest female time of 6:07 in the Operation Smile Final Mile. Photos courtesy of J & A Racing and MarathonFoto

P.O.W.E.R Training Site Mt. Trashmore (near Kids Cove) Starts March 14 Tuesdays 5-6 pm dkane9@verizon.net or me_koob@hotmail.com

Represent New Energy in Style Growing fast? Order new New Energy Gear Now.

Singlets, shorts, sweatshirts, compression gear is all available at http://liveanswer.net/newenergy/NewEnergy%20Store.html.

Stay Connected, Click Button below to get all the New Energy Links! or visit http://liveanswer.net/newenergy/ NewEnergy.html

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The RUNDOWN - April 2017 Membership Expires April 1, 2017 - This is your Last Rundown.

Khalid Alexander Zoe Alexander Robert Alexander Jr. Hannah Besinaiz Benjamin Bledsoe Hannah Boomer Olivia Boomer William Boomer Bruce Bradley Dominic Brown Christy Broyles Katie Buck Shalisa Davis Amanda Demmerle Donna M. Demmerle Aiden Dunn Hall Dunn Isabella Dunn

Lei Dunn Tyson Dunn Whitney Dunning Zachary Durdle David Ebert Scott Fredrick Vivienne Galasso-Alexander Rebecca Garson Noah Givens Carson Heffernan Brian Hulburt Mary Jo Hulburt Joakim Jader Jane Jarrow Stanley Jarrow Lauren Kaluta Sarah Kubicki Avalon Limbaugh

Connor McBride Grayson McBride Don McClarin Ashton McCormick Connie McKeon Alyssa Morgan Jakob Morgan Monica Morgan Alma Ocampo Caleb Ocampo Gabby Ocampo Gerald Ocampo Ryann Ocampo Lamont Payne Betsy Pollard Bill Pollard Kendall Richardson Rylee Richardson

Jaliel Rogers Riley Scott Arrington Senior Sterling Senior Malachi Stafford Cose Stoyanoff William Swartz Ryan Thornton Patricia Thurman Wesley Thurman Holly Vance Christophe Vautier Malik Vines Darlene Waters Malcolm White Nakira Williams Halsey Wilson

Mark Allen Cita Bandy Michael Beavers Reeves Caporicci Campbell Caron Hunter Caron Lenn Caron John Carroll Quinlan Carroll Rhoda Carroll Ryan Carroll Brent Coulter Valerie Courville Allen Crute

Jon Elder Lauren Esprit James Griffin Connor Hanley Gregory Hassell Dan Herzberg Aaron Hoback Eden Hoback Kim Hoback Jalen Jones Nancy Jones Andrew Lacerna Janice Lacerna Paul Langreck

Rebecca Lear Coreen Lee Lisa Luck Holden McCormick Jackson McDaniel Levi Otto Janet Peralta Matthew Peterson Rosemary Plum Shane Rogers Autrumn Sanders Susan Snead David Steele Melody Steele

Danae Truxler Daniel Truxler Deanna Truxler Denise Truxler Daniel Truxler II Ella Walter Garrett Walter Kate Walter Nathan Walter Frankie White Daniel Zerbest

Donald Babcock Darryl Benton Jared Blatsioris Noah Boyce Andrew Clark Carlene Clark Robert Clark Landon Estes Michael Fox Wendy Fox James Garrow Laura Garrow Renee Garrow

Kathleen Gradel Michael Greaney Jonathon Griffin Fesshaye Haile Terrah Henrich David Johnson Melissa Johnson Bryson Jones Carter Knightes Mark Noble Louise Otto Ben Potts Shelby Ramirez

Maria Ramirez Gorton Elden Saeger Cardave Sandifer Victor Sandifer Quinn Saxon Yvonne Saxon Ryan Schleicher Emma Searing John Searing Katie Searing Noelle Searing Sheri Searing Chelse Sheppard

Cierra Sheppard Seth Sheppard Sharon Sheppard Steve Sheppard Alyssa Shipley Ed Twining William Verhappen Raysa Victoria Brian Walker Danette Wilson

Membership Expires May 1 2017

Membership Expires June 1, 2017

20

The RUNDOWN - April 2017

SportsNutrition Nancy Clark MS RD www.nancyClarkRD.com

The Athlete’s Kitchen The Science of Fueling for Performance As a sports dietitian, I rely on the research of exercise

physiologists and sports scientists who study the best ways for athletes to fuel their bodies for top performance.

John Ivy PhD, Professor Emeritus at the University of Texas–Austin and author of Nutrient Timing, is one such researcher. Here are some of his insights.

• Endurance athletes need three times more carbs than protein to optimally fuel their muscles. If you are on a high protein (or high fat) diet, you could easily be missing that goal. Poorly fueled muscles have a higher risk of becoming damaged during exercise.

• Let's say you are an Ironman triathlete who is training hard day after day. To optimally fuel your muscles on a daily basis, research indicates you want to consume at least 2.5-3.5 grams carbohydrate/pound (6-8 g/kg) body weight per day, spread evenly throughout the day. That means carb-rich grains, fruits & veggies every 2-3 hours.

This naturally happens if you eat breakfast, morning snack, lunch, afternoon snack, dinner, and evening snack.

• Consuming carbohydrate stimulates the release of insulin. Insulin regulates the amount of glucose (sugar) in blood and allows the blood glucose to get into muscles to fuel muscles and replenish depleted muscle glycogen.

Insulin also blocks muscle breakdown.

•Protein combined with carbs stimulates a higher insulin response than eating just carbohydrate alone. This means, after you exercise, recovering with chocolate milk will replace glycogen more efficiently and better refuel your depleted muscles than if you were to have a Gatorade.

• Fueling at half-time offers an energy advantage. Soccer or football players would be wise to consume a carbprotein beverage, as tolerated, during half-time. Toss a tetra-pak of lowfat chocolate milk into your gym bag?

• After an exhausting workout, a 155-lb (70 kg) athlete needs to consume about 450 calories of recovery food.

The ideal target is 25-30 grams protein + ~85 grams carb as soon as tolerable. (More precisely 0.2 g protein + 0.6 g carb/lb (0.4 g C + 1.2 g P/kg) body weight) This could be 24 oz. chocolate milk or 8 oz. vanilla Greek yogurt + ½ cup granola + a banana. Food labels can help you figure out winning combinations of foods. (Don’t get obsessed about the exact ratio; pay attention to the concept of more calories from carbs than from protein.)

• To get the most out of your weight-lifting program, you want to surround your workout with food. In a 13-week training program. one group consumed carbs + protein before and after the workout, while another group ate the same food but at the start and end of the day. The group that ate food close to their workout had a better training response and were able to lift heavier weights (bench press, squat, dead lift) compared to the other group.

• By choosing both carbs+ protein (oatmeal + eggs, or pasta + meat sauce), you will be able to exercise better 24 and 48 hours after hard muscle-damaging exercise. You’ll have in your blood a lower level of creatine kinase (CK), a marker of muscle damage.

Athlete's Kitchen

• Post-exercise protein activates mTOR, an enzyme that turns on muscle-building pathways. While protein helps build muscles, carbs refuel muscles; so again, you want to eat some sort of carb-protein combination at meals and snacks. This can sustain more rapid recovery for 8 hours.

• About 20 grams of post-exercise protein is optimal to stimulate muscle growth. It’s more protein than many morning-exercisers might consume. For example, if you generally eat just a bowl of oatmeal after your morning workout, your might want to cook the oatmeal in milk and add two hardboiled eggs to the meal. Or if you have just a salad after a lunchtime run, top it with tuna fish.

• At night, growth hormone peaks between 10:00 PM and 2:00 AM (the same time kids have growth spurts).

You want to take advantage of elevated growth hormone by providing your muscles with the tools they need to grow. This means, before bed, eat a snack with protein, such as cottage cheese, turkey roll-ups, or some leftover chicken. (But please, don’t even think about getting up in the middle of the night to eat. Sleep is more important!)

• In the early hours of the morning (4:00 AM) when blood glucose is sinking, another hormone, cortisol, triggers muscles to break down into amino acids (the building blocks of protein). These amino acids then get converted into glucose by the liver and normalize blood glucose levels so the brain has fuel to function. A bedtime snack helps maintain normal blood glucose overnight.

• Don’t exercise on empty in the morning; you want to break the fast! When you awaken in the morning, your cortisol levels are elevated and breaking down muscle. If you eat nothing before your morning workout, and/or skip breakfast afterwards, you stay in a catabolic (muscleloss) state. Bad idea! A pre-workout snack, such as a banana, granola bar or swig of orange juice can switch your body from being in the muscle breakdown mode to the muscle-building mode. (Note: Elevated cortisol can also contribute to abdominal fat deposition. Yikes?)

• By the time the average (non-athletic) 20 year-old is age 70, he or she has lost about 40% of his/her muscle mass; the rate of decline is about 6% per decade. Muscle power starts to decline about age 30; strength at about age 40. By lifting weights, you can curb that loss; use it or lose it! To reduce muscle loss, do “protein pacing” – eating protein evenly throughout the day. This is preferable to having a big chunk of protein just at dinner.

The bottom line: Food works! To optimize performance, pay attention to what and when you eat. A sport dietitian can help you create a winning food plan. Use the referral network at SCANdpg.org to find your local expert.

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Sports nutritionist Nancy Clark MS RD CSSD has a private practice in the Boston-area (Newton; 617-795-1875), where she helps both fitness exercisers and competitive athletes create winning food plans.

Her best-selling Sports Nutrition Guidebook, and food guides for marathoners, cyclists and soccer are available at nancyclarkrd.com.

For online workshop:www.NutritionSportsExerciseCEUs.com.

The RUNDOWN - April 2017

Tidewater Striders Training Sites

Weekday Training

Location: Gosport Tavern in Olde Towne PortsmouthDays: Wednesdays Time: 6:30PM Distances: 5K Pace: All ability levels and paces Reason to run with us: Enjoy beer specials after the run Location:Perfect Fit, 2245 West Great Neck Rd #2 When: Wednesday, 6pm BIKE Ride Pace: A+, A, A-, B+, B- and sometimes C groups Contact: Dai Roberts Group

Location: Great Neck & Seatack Recreation Centers Coached Swim Workouts by Betsy Durrant & Karen Mickunas Days & Times: Great Neck Recreation Center Monday, Wednesday, & Friday 7:45 – 8:45 a.m.

Tuesday & Thursday 7:00 – 8:00 a.m.

Pace: All levels welcome!

Reason to swim with us: The only way to improve your swim split is to swim, so join us in the water for a coached workout. The cost is $4 per class; punch cards are available at the front desk.

Contact: Betsy Durrant (durrant6@cox.net)

Location: Beach entrance behind the McDonald's on West Great Neck When: Wednesday, 6pm Open Water Swim Pace: Group Swim Contact: Dai Roberts Group

Weekend Training

Location: Great Neck Middle School Track Coached by Dai Roberts Dai@dairobertsgroup.com When: Tuesdays - Leave Perfect Fit at 5:45pm or be at Track at 6pm Reason to run with us: Multiple groups of different pace runners. Training with similar paced runners provides mutual benefits for all.

Location: Visitor’s Center of First Landing State Park Days: Saturdays Time: 7:00 AM Distances: Varies. We run from 12 to 20 miles depending on training for marathons Pace: Generally 9:30 miles Number of runners: Varies. Ranges from 4 to 10 Reason to run with us: We run at a pace representative of middle of the pack marathoners and are a diverse group with discussions that include anything. We even discuss politics and religion.

Contact: Rich Hildreth @ 481-9027 or 377-4130 richhildreth@jamesvalleyequipment.com

Location: Group meets at Running Etc, 1707 Colley Ave., Norfolk.

Days: Tuesday and Thursday evenings Time: 5:30 PM. Tuesday workout: 5-8 miles total interval distances range from 400 meters to 1 mile. The workouts are located on a measured Graydon Ave.“street course” in West Ghent. Geared for runners with 5K pace of 5:30 to 9:00 minutes per mile pace.

Thursday workout: 6 to 10 miles. Training runs, tempo runs, or depending on a group’s desires, just an easy run.

Pace varies from 5:30 to 9:45 minutes per mile.

Number of runners: 15 to 30 Reason to run with us: Improve your race times by running a structured workout and meet other runners with similar goals.

Contact: Running Etc, 627-1500

Location:Perfect Fit, 2245 West Great Neck Rd #2 Days: Saturday morning Time: Open at 6:45am to 10am to support long runs Distances: Long run in First Landing State Park Pace: All ability levels and paces Contact: Dai Roberts Group

Sources for Group Workouts:

Check the websites at www.runningetc.com, DaiRobertsGroup. com and www.meetup.com/hamptonroadsrunners

Walker Training and Workouts

The Strider Walkers hold many informal walks with various starting points, distances and paces. If you’d like more information send an e-mail to walkers@tidewaterstriders.com

Location: Running Etc at Virginia Beach, Regency Hilltop Shopping Center, 1940 Laskin Road Suite 308 Days/Time: Wednesday evenings at 5:30 PM. Training Run: 4 to 8 miles easy run Pace: 7 to 10 minute mile Number of runners: 10 to 15 Reason to run with us: mid week run with a fun group Contact: Mark @ Running Etc, 491-2340

The Tidewater Striders Training Sites column is designed to list training sites organized by Tidewater Strider members throughout the Southside Hampton Roads area. It complements information provided on the Tidewater Striders website. Provide info to newsletter@ tidewaterstriders.com 22

The RUNDOWN - April 2017

Shamrock Marathon Weekend

March 18-19, 2017 - Virginia Beach, VA 8K: 7,766 Final Mile 3,742 Half Marathon: 5445 Marathon: 1354 Race Summary & Highlights: The Striders made an impressive performance through out the weekend from their presence as volunteers to winning races. Ssturday would have been considered a rainy day until Sunday arrived with stormy conditions that had runners running thru rain, sleet, snow, and gale force winds. Congratulations to all that defeated the weather to complete the Marathon and Half Marathon and there were even Boston Qualifying times and PRs. The top marathoner was Patrick Hearn of Hampton in 2:32:07. The top female marathoner was Jennifer Paul from DC in 2:58:40. The top Strider in the Marathon was Steve Speirs.

For the half, Rob Hunter was the top Strider and 20th overall in 1:20:34. The top female was Caroline Bauer of Columbia, MD in 1:19:55.

Strider Ryan Carrol was third overall in the 8K with a 25:27. The top finisher was Silas Frantz of Richmond in 23:53. The top female was Ashley Nevol in 28:46. The top female Strider was Kasey Sutryk in 33:06, first in her age group and 16th female overall.

The Colonial Road Runners entered several teams in the USATF Masters 8K championship.

Their 70+ women's team won their age group. The Striders did not enter any teams but several members ran for some of the CRR teams.

Complete results are available at TidewaterStriders.com.

New Energy Runner Seth Sadler (Age 11) takes home 1st Place Overall out of 3,742 runners in the Shamrock Operation Smile Final Mile, with a blistering 5:15! Photo courtesy of J & A Racing and MarathonFoto

First Row Kneeling: unknown, Cathy Eichelbaum, unknown, Brenna Meinen, Diane Haupt, Cindy Meinen, unknown, 2nd row: Chris Catoe, unknown, unknown, unknown, Bob Stern, Tom Murphy, Jean Phelan, Deb Kopecky, Molly Meinen, unknown; Back Row: Unknown, unknown, unknown, Terrence Toatley, Sam Wittenberg, Roy Blakeburn, Rich Hildreth, Don Greene, Joan Gustafson, Jeanne Kruger-Williams.

Many of the unknowns volunteers are TCC OTA Students that joined our waterstop to help. Photo courtesy of Deb Kopecky.

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The RUNDOWN - April 2017 Volunteers 8K Waterstop Haley Bain Roy Blackeburn Bob Boyce Chris Catoe Cathy Eichelbaum Don Greene Joan Gustafson Diane Haupt Rich Hildreth Jakaylah Joyner Deb Kopecky Jeanne Kruger Molly Meinen Brenna Meinen Cindy Meinen Tom Murphy Jean Phelan, Coordinator Alyssa Saldivar Michelle Seeds Deb Sommer Bob Stern Nadia Tevetkova Terrence Toatley Sam Wittenberg Caitlin Young And some help from new friends, TCC OTA Students

Debbie Kopecky and Phil Pasqualino pausing at the Striders Waterstop for a quick pose with an old friend. Photo courtesy of Deb Kopecky.

Steve Speirs gladly finishes up the Shamrock Marathon in under 3 hours! Steve was 17th Overall in the USATF 8K Masters Championship on Saturday and then 12th Overall in the Marathon and 3rd Master. Photo courtesy of J & A Racing and MarathonFoto

24

Kasey Sutryk was all smiles waiting for the start of the 8K. Photo courtesy of J & A Racing and MarathonFoto

The RUNDOWN - April 2017

Duane Lougee is heading down the homestretch to win the USATF 8K Championship for the Male 80 & Over Age Group. Photo courtesy of J & A Racing and MarathonFoto

Volunteers Tidewater Striders Booth

Bunny Hop

March 25, 2017 - Portsmouth, VA 5K Finishers: 154 Mile Finishers: 70 Race Summary & Highlights: New Energy Runner Seth Sadler continues a great start to the Spring Race Season.

Eleven year old Seth was the top 5K finisher in 18:14. He was followed by James Old of Suffolk in 18:55 and William Poorbaugh, Jr of Fredericksburg in 19:02.

Volunteers Rick Brown Sharon Brown Don Greene Steve Rataczack

The top three women were Christelle Vorster in 22:30, Chelsea Bayer in 23:03, and Heidi Koski in 23:20. The top Female Strider was Stephanie Nguyen who finished sixth in 23:25.

Complete results are available at TidewaterStriders.com.

Seagull Sprint

March 26, 2017 - Virginia Beach, VA Male Mile Finishers: 98 Female Mile Finishers: 91 Race Summary & Highlights: Nine year old Matthew Lawrence posted the fastest time of the afternoon in 5:38.

He was followed closely by Strider Dwight Starks who had the fastest time for those over 18 in 5:43. The top female and top Female Strider was Rachael Zimmer.

Volunteers Rick Brown Sharon Brown Jeanne Catalano Jan Yerkes

Strider Collin Morgan won his age group in 6:17.

Complete results are available at TidewaterStriders.com.

25

Rich Hildreth (Setup) Dwight Kane Bunny May Nick May Yasmine May Deborah Redman Patrick Redman Jennifer Cowell Gene Edwards Lynn Edwards Denise Boyce Dave Harrah (Merchandise Chair and Expo Coordinator)

Many THANKS for the outstanding efforts of our Volunteer force during the Shamrock Marathon Series Expo.

Your time and professional attitudes and willingness to represent the club was quite evident the entire weekend. ~Dave Harrah

The RUNDOWN - April 2017

Striders on the Road by Steve Scudder

If you’ve been racing on the road, please let Steve know for running events. E-mail your name, race name, location, date and your results to svscudder@juno.com for running events If the full results are available online, please provide that link so that other Striders might be identified. This is a great opportunity to let Striders know about other events out of the area. When sending in your results, please consider including a little write-up about your experience. If you’re a new or recently renewed Strider and we omitted you in the “Striders on the Road,” it’s probably due to the membership data Steve had available this month.

BMO Harris Bank Phoenix Marathon

Run Hard Columbia Marathon

February 25, 2017 - Mesa, Ariz.

Columbia, S.C.

Steven Oglethorpe 4:18:16 http://www.thephoenixmarathon.com

Shalisa Davis 4:57:21 (2 A/G) http://www.runhardcolumbiamarathon. com

Colonial Half Marathon & 5K

February 26, 2017 - Williamsburg, Va.

Half Marathon Jami Callahan-Brill 1:58:37 Carla Cline 2:04:24 Robert Curtin 3:00:06 Paul Danielsen 2:11:02 Shalisa Davis 2:17:38 Nancy Delaney 1:50:22 Dave Edgerton 1:43:28 Lynn Edgerton 2:08:13 Jimmy Entas 2:11:29 Ruth Forehand 2:40:40 Michael Fox 1:49:20 Susan Hagel 1:56:50 Fesshaye Haile 1:49:31 Richard Hildreth 2:46:00 Christie Ireland 2:39:16 Christina Johnsen 2:06:16 Ron Jones 2:46:00 Margaret Kopacz 1:46:25 Peter Kopacz 2:02:27 Debbie Kopecky 1:48:08 Linda Long 2:06:28 John McGovern 2:23:35 Suzanne Morrow 2:10:24 Vincent Ortiz 1:34:03 Tisha Paredes 2:19:10 Jean Phelan 2:14:37 Bill Price 1:38:29 Michael Scudder 1:53:37 Steve Scudder 2:58:14 Denise Singleton 2:25:11 Tracy Smallacombe 2:54:19 Matthew Smigielski 2:22:15 Greg Smith 1:42:44 Michael Villani 1:33:36 Brian Walker 2:37:16 Tim Westfall 2:01:29 5K Steven Armitage 19:26 Dani Burton 37:34 Grove Calvert 45:00 Mary Ann Calvert 35:28 Jeannine Jones 48:56 Chad Simpson 20:20 http://colonialhalfmarathon.weebly. com/results.html

March 4, 2017

Rock 'n' Roll USA Marathon & Half Marathon March 11, 2017 - Washington, D.C.

Myrtle Beach Marathon

March 4, 2017 - Myrtle Beach, S.C.

Frank Scaringello 4:29:49 http://www.MBMarathon.com

Umstead Trail Marathon March 4, 2017 - Raleigh, N.C.

Michael Nicolaides 5:54:32 http://www.umsteadmarathon.com Michael added, "It was a great but tough race, with 1,856 feet of climb and 8 miles of single file, rooty/rocky trails and several cut-offs around 13 min/mile; with a 6-hour-finish cut-off. I planned for 5:45 and finished in 5:54.

This race is tougher than the actual Umstead100 for slower runners, because of the expected pace in the side trails. ... The race was very well organized with awesome volunteers. What I liked most was that the finisher's award was a beer mug, instead of a medal. Then, I won a second mug at the raffle."

Arkansas Democrat Gazette Little Rock Half Marathon, 10K & 5K March 4/5, 2017 - Little Rock, Ark.

Half 10K 5K Tracy Hoffman 2:00:03 54:43 Chad Simpson 1:43:55 20:40 Heidi Sleasman 2:40:14 1:08:50 http://www.littlerockmarathon.com

26

Marathon

J.P. Caudill

Half Marathon

3:29:25

Dani Burton 3:36:52 Kristi Chiles 2:13:39 Jimmy Entas 2:16:20 Jack Gorman 1:48:24 John Gorman 1:52:38 Jason Kuzmicki 2:02:02 Mykell Messman 2:36:47 Tisha Paredes 2:19:26 Heidi Sleasman 2:32:46 Matthew Zentz 2:05:42 http://www.runrocknroll.com/dc/

Charlottesville 10-Miler

March 18, 2017 - Charlottesville, Va.

Kathleen Handley 1:46:03 http://www.cvilletenmiler.com/

Bataan Memorial Death March March 19, 2017

White Sands Missile Range, N.M.

From the race website: "The Bataan Memorial Death March is an annual commemoration of the Bataan Death March attended by many of the survivors of the march, along with thousands of supporters from around the world, held at White Sands Missile Range, New Mexico. Held annually since 1990, this is a full marathon, with a 15 mi (24 km) run for those who do not wish to run the full course, covering paved road and sandy trails.

It is regarded by Marathon Guide as one of the top 30 marathons in the U.S." Civilian Male Light Steven Shapiro 8:50:14.0 Civilian Female Light Lori Sherwood Portsmouth 8:50:14.6 http://www.bataanmarch.com

The RUNDOWN - April 2017

Special Discounts for Tidewater Striders

Chesapeake: Chesapeake Foot & Ankle Ctr. 10% Discount 436-5824

Great Bridge Cyclery 10% Discount Parts & Accessories, 4825149

Massage Discounts - 20% Discount for massage therapy. Two Locations in Virginia Beach - 34th Street at the Oceanfront, and Inlet Fitness - Great Neck.

Tamara Vandelinde 757-615-3782 inletmassage@gmail.com

Norfolk: Brian D. Deutsch, MD, 10% Discount

Integrative Message Therapies, 575-3044 $10.00 Discount on all therapeutic massages

Freedom Ford, Call 583-3673 for details

New Balance Virginia - Hilltop East 10% Discount 433-0100

Running Etc. - Ghent (See ad in this issue) Mediation Center of Hampton Roads, 10% off of Mediation Services and Training, 624-6666.

Ghent Chiropractic - complimentary first day services (including consultation, examination, x-rays (if needed) 622-1222 Newport News: Runner’s Source 223-4970 15% discount on non-sale in stock inventory.

Virginia Beach: Athlete’s Foot Salem Crossing Shopping Center - 2085 Lynnhaven Parkway 10% discount on shoes and apparel to card carrying members of the Tidewater Striders.

Cosmo’s Corner. Cage Free Doggie Daycare and Boarding. 10% discount to Tidewater Striders on all purchases (daycare ,boarding and retail items) cosmoscorneronline.com

Conte’s Bicycle & Fitness Equipment

491-1900 Also, Chesapeake and Newport News Dynamic Health Services - Free consult for Striders. www.DynamicHealthServices.org 757-639-3153 First Colonial Chiropractic 496-4956 Free Exam. Necessary x-rays included with one paid treatment.

New Life Chiropractic A $160 value for $50. would like to offer striders a consultation, Exam, report of findings and first chiropractic treatment for just $50. Dr. Mike Geheren 757-222-0910 Hybrid Academy of Martial Arts (Scores Plaza) Receive a free one week trial on Muay Thai Kickboxing or Submission Grappling 490-6906.

Running Etc. - Regency Hilltop (see our ad in this issue) Cayce/Reilly School of Massotherapy Student Clinic 457-7146 - Student massages ~ $20.00; Other services (Reflexology, massage/facial) ~ $5.00 off with Tidewater Striders ID Shorebreak (Pizza, Sports & Billards) 10% discount to Striders, not to be combined with any other specials or coupons.

481-9393 Sterling Meadows Kennel - 471-0040 10% off boarding/supplies - does not include pet food - Must present Strider membership card.

Therapeutic Massage - Allison Thomas 10% discount 285-6411 Foot Reflexology - 757-430-2526 or e-mail valruns@cox.net. 10% discount for members Wells Therapeutics, Inc. - 490-9488 Massage therapy in Mount Trashmore area 10% discount on all therapeutic massage.

Zen Hot Yoga. - 757-288-9142 $25 discount off 1-month unlmited package or $75 off a 3-month unlimited package. http://www. zenhotyogavb.com/ Various Locations In Motion Physical Therapy and Sports Performance.

10% off VO2 Max testing - www.Bonsecoursinmotion.com Duck, NC Outer Banks Running Co. 10% Discount 252-255-5444 Other Locations Lifetime Running and Fitness 10% on all training programs, 703-975-1605 SportsLegalForms.com - 20% discount use code “STRIDERS”.

These merchants give discounts to Tidewater Strider members. Most stores give at least 10% discount on non-sale items. Bike shops usually give discounts on parts and accessories only. You must show your Strider membership card and the discount is non-transferable. Please support these merchants willing to support us!

RUNDOWN Rates

Ad

Monthly advertising rates are as follows for Striders:

Full Page.................$75.00 Half Page.................$50.00 Quarter Page...........$35.00 Eighth Page.............$20.00 Monthly advertising rates are as follows for Non-Striders:

Full Page.................$90.00 Half Page.................$60.00 Quarter Page...........$45.00 Eighth Page.............$25.00 Flyers (8.5”x11”)......$50.00 5% Discount for 6 months 10% Discount for 12 months To advertise in the RUNDOWN, please contact Ada Lester, ada@ TriDuo.com Ads should be in a pdf, .tif or .jpg format. All ad copy is due by the 20th of each month.

Strider Apparel and more..

Visit www.cafepress.com/striders

Striders Tweet

Follow the Tidewater Striders on Twitter: http://twitter.com/ TheStriders Feel free to send an email to twitter@tidewaterstriders. com with any Strider announcements you’d like to make via Twitter.

27

The RUNDOWN - April 2017

Save Time & Paper & $$$$ Sign Up Online @ TidewaterStriders.com Questions or Changes

Membership Application Tidewater Striders Running Club 1585 Lake James Dr. Virginia Beach, VA 23464

Call / Email 757 270-0285 bobbrunner7@gmail.com

Our 43rd year of Running Hampton Roads

Name: (First, Middle, Last)________________________________________________________________ Address (Include Apt. #)___________________________________________________________________ City_______________________ State ____ Zip________ *Mobil Phone Number (____) ___________ *Email Address (please print carefully) ______________________________________________________ (*required for sending newsletter & other club/race updates) Birth Date (mm dd yyyy) _____________ Gender: M or F Primary Interest: ___Running Walking__ ___ New <<<< check one >>>> Renewal ___ Multi-Sport___ Youth____ For 2-Person or Family Membership, please complete for additional members: Name (first, middle, last) Birth Date(s) Gender Email (print) (circle one)

____________________________ _____________ M or F ____________________________________ ____________________________ _____________ M or F ____________________________________ (circle one)

____________________________ _____________ M or F ____________________________________ (include additional family members on an attached sheet of paper) ____________________________ _____________ M or F ____________________________________

Regular Individual

1-Year ____ $20

Youth (Age 22 & Under)

____ $12

2-Person Familyâ&#x20AC;&#x201D;Same Address

____ $25

2-Year <<<<< Check your option ____ $30 Amount Enclosed: Dues: $_____________ ____ $18 Tax Deductible Donation $____________ ____ $40 __Scholarship __Youth

3 + Familyâ&#x20AC;&#x201D;Same Address

____ $30

____ $50

Total

$ ___________ Checks Payable to Tidewater Striders

Golden Runner (any age/includes ____ $100 Not Available Entry into club-owned races) Note: Club is a 501c3 nonprofit; donations, not dues, may be deductible OPTIONAL: I would like to participate in the following club year-long Grand Prix competitions: Running_____ Race-Walking_______ Multi-Sports_______ Youth_________ Details at www.tidewaterstriders.com I know that running and volunteering to work in club races and other events is potentially hazardous. I should not enter & run or participate in club activities unless I am medically able and properly trained. I agree to abide by any decision of race officials relative to my ability to safely complete any race or event. I assume all risks associated with running o volunteering to help with races, including but not limited to, falls, contact with other participants, the effects of weather, including heat and/or humidity, the conditions of the road or trails and traffic on the course, all such risks being known & appreciated by me. Having read this waiver and knowing these facts, and in consideration of your acceptance of my application for membership, I for myself and anyone entitled to act on my behalf, waive and release the Tidewater Striders, the RRCA and their sponsors, their representatives and the successors from all claims or liabilities of any kind arising out of my participation in club activities even though liability may arise out of negligence or carelessness on the part of those named in this waiver.

COMMUNICATIONS NOTIFICATION: For details please use this link or cut & paste to browser: http://www.tidewaterstriders.com/protocol.html

Signature/Date_________________________________________________ (Parent or guardian for all youth memberships < 18) Apply online or mail check & application to: Send address or email changes to Tidewater Striders Membership bobbrunner7@gmail.com 1585 Lake James Dr. NOTE: CURRENT EMAIL ADDRESS REQUIRED TO RECEIVE NEWSLETTER Virginia Beach, VA 23464-6750 Questions ???? Call 757 270-0285 28

new energy flyer

new energy app

PLAN TO JOIN the Tidewater Striders' New Energy Youth 2017 Running Team New Energy is an informal youth group training together to improve their times in road races as well as their performance in track and field and cross-country events sanctioned by the USA Track and Field (USATF) and AAU . Motivations vary from those who simply enjoy running, to those who are goal oriented and recognize the need to train in order to perform well in races . With its group approach to running practices, New Energy provides a fun, sociable forum for running preparation and development .

New Energy welcomes all youth runners, ages 6-16, regardless of ability . Practices are informal, and participants are encouraged to attend as many as possible . Runners must have a good pair of running shoes to avoid injuries . Uniforms, Warm ups and other gear can be purchased, but are optional . Membership in the Tidewater Striders is required by the third practice in order to participate in sessions and compete on a team basis in Track and Relay teams . The cost is $12 .00 per year or $18 .00 for two years . The Team participates in road races held in the Tidewater area, which are part of the Youth Grand Prix 1-mile series and are sponsored by local organizations such as school PTAs . Check race flyers for specific information by visiting www .tidewaterstriders .com . A New Energy Team race schedule will be part of the program and can be found under ‘Youth Programs’ on our Web Site.

Coaching is provided by volunteers who are Tidewater Striders members . Again this year, Angelo Celesia will provide leadership for training . Other running enthusiasts/parents will also assist .

New Energy provides youth runners and their families an enriching environment which can be a building block to the youth runners' future . In the past, New Energy runners attended National Cross Country and Track and Field Championships around the Country . Many previous New Energy runners are currently participating with high school and college teams where they have excelled in Cross Country, Indoor and Outdoor Track and Field with All State and National recognition . New Energy has produced numerous All-American medalists, State Champs and one National Champion in Cross Country .

New Energy Team Training - Visit www .tidewaterstriders .com under ‘Youth Programs’ for our race and training calendar or http://www .liveanswer .net/newenergy/NewEnergy .html for more detailed info and online signup .

Virginia Beach Training Site: Starts March 7, 2017 - Tuesdays /Thursdays, from 5-6 p .m ., at Mt . Trashmore (Kid's Cove area facing South Blvd) frank .scaringello@gmail .com Suffolk Training Site: Starts March 6 - Sleepy Hole Park, Monday/Thursday 5:30-6:30pm NewEnergySuffolk@gmail .com Norfolk Training Site: Starts March 9 - Lakewood Park, Thursdays 5:30-6:30 pm Dave@mediationhamptonroads .com Chesapeake Training Site: Starts March 13 - Chesapeake City Park, Monday/Wednesday 5:30–6:30pm stacin .martin@gmail .com Peninsula Training Site: Starts March 7 - Big Bethel HS - Tuesdays/Thursdays 5:30 – 6:30 pm . We meet in parking lot by the tennis courts behind the school . Thomas .tate21@gmail .com P.O.W.E.R Training Site: Starts March 14 - Tuesdays from 5-6 p .m ., at Mt . Trashmore (near Kids Cove) dkane9@verizon .net or me_koob@hotmail .com For more information, contact: Coach Angelo Celesia: acelesia@aol .com 757-288-7715 Dan Edwards, Chairman of the Tidewater Strider Youth Committee: lionrun@aol .com 757-495-3551 ...............................................................................................................................................................

TO SIGN UP AND REGISTER FOR OUR TEAM Use our Online web form: http://www .liveanswer .cc/newenergy/NewEnergy .html or visit www .tidewaterstriders .com (Also, you may contact acelesia@aol.com or call 757-288-7715)

walker flyer

Tidewater Striders Walkers You Don’t Have To Run To Join In The Fun! Contact us at walkers@tidewaterstriders.com Follow us on the Tidewater Striders “All About Walking” forum www.tidewaterstriders.com/forum

______________________________________________________________________________

Walk with us for fitness or competition. Our walkers participate in all

distances from 1,500 meters (just under a mile) through Marathons and Ultras (beyond 26.2 miles).

Train with us for motivation and support. Group trainings are usually scheduled on weekends. Check the “All About Walking” forum for weekly updates on places, dates, times, anticipated paces and distances.

Race with us The walkers have their own Grand Prix events with

points given for participation as well as place finish. Any style of walking is welcome with the only requirement being that you walk the whole race to make it fair for all participants.

Compete with us Our members travel to USA Track and Field

race walk events at the state, regional and national levels. We also travel to other walk friendly events across the country.

You don’t have to be fast to join us. No matter what your pace you are still faster than the person who didn’t get off the couch!

VB Runway 5K Run/Walk Half Mile Kids Run and K9 Taildragger Run To benefit Untamed Spirit Therapeutic and Educational Program Join us for all the festivities and fun on race day. Additionally, new this year is the K9 Taildragger Dog Run. Bring your four legged friend for approximately a one mile run, and earn your pup their very own medal.

WHEN:

April 1, 2017

WHERE:

Military Aviation Museum 1341 Princess Anne Road, Virginia Beach, VA 23457

RACE STARTING TIME: Registration opens 7:30 a.m.

5K Race begins at 9:00 a.m.

Half Mile begins at 10:00 a.m.

Dog Race begins at 10:20am RACE FEES: 5K Only $25 by January 31, 2017 $30 February 1st – March 29th 5K and Dog Race $35 by January 31, 2017 $45 February 1st – March 29th Half Mile Race $15.00 Taildragger Race $20.00

$40 Race Day $55 Race Day

5K Run/Walk REGISTRATION: Online registration at Race-it.com thru March 29, 2017 or mail to: VBRunway 5K Race Coordinator, 2724 Renaissance Way, Virginia Beach, VA 23456 AWARDS:

Plane Rides awarded to Overall 5K Male/Female and Middle of the Pack Awards will be given in 3 places by Male/Female age groups: 1-19, 20-29, 30-39, 40-49, 50-59, 60+ Awards will be given to top 3 places Male/Female walkers Medals will be given to participants 12 and under who complete the ½ mile Doggy Spa Day awarded to the Overall Dog Race Winner Awards will be given in 3 places by Male/Female dog weight groups: Under 20, 20-59, 60+ Registration Continued On Back (Page 1 of 2)

**RACE PACKET PICKUP WILL BE HELD SATURDAY, APRIL 1st STARTING AT 7:30 a.m** PAYMENTS:

All checks are made payable to: UNTAMED SPIRIT

RACE CATEGORY:

(Please Circle One)

T-SHIRT SIZE: (Please Circle One)

5K Run

Unisex: SM Womens: SM

5K Walk MED MED

½ Mile

LG LG

XLG

Dog Race

5K & Dog Race

Youth: SM

MED

LG

REGISTER PRIOR TO March 8th and T-Shirt size guaranteed, after March 8th size not guaranteed.

There are no shirts for Taildragger runners.

TIMING:

Tidewater Striders For more information or if you have questions, contact: Jennifer Jeffers, Race Coordinator at Jennifer@vbrunway5K.org or Heather Brunner at vbrunway5k@gmail.com

Participant Name: ____________________________________________________________ Sex: _____ Birthdate: ___________ Email: ____________________________________________________________________ Age on race day: _______________ Phone: _______________________________________

Emergency Contact: ______________________________

Address: _________________________________________________________________________________________________

WAIVER AND RELEASE: I know that running a road race is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete the run. I assume all risks associated with participating in the VBRunway5K including, but not limited to, falls, contact with other participants, the effects of the weather, including high heat and/or humidity, traffic and the conditions of the road, all such risks being known and appreciated by me. Having read this waiver and release and knowing these facts and in consideration of your accepting my application, I for myself, and anyone entitled to act on my behalf, waive and release any and all sponsors, including, but not limited to, Untamed Spirit Therapeutic and Educational Program, the Military Aviation Museum, Tidewater Striders, race officials, volunteers and any and all sponsors, their representatives and successors from all claims and liabilities of any kind arising out of my/our participation in the event though that liability may arise out of our negligence or carelessness on the part of the persons named in this waiver. I grant permission to all the foregoing to use any photographs, motion pictures, videos, recordings, or any other record of this event for any legitimate purpose, including newsletters and public relations materials. I understand that this race is not intended for baby joggers or strollers. Children under the age of 18 must have a Parent’s signature.

Signature of Runner: _________________________________________________________________ Date: ________________ Parent’s Signature for minor under 18: ___________________________________________________ Date: ________________ UNTAMED SPIRIT THERAPEUTIC AND EDUCATIONAL PROGRAM A 501(c)(3) non-profit organization

(Page 2 of 2)

A Tidewater Striders Grand Prix Race!

Saturday, 4/22/2017 Races start at 8am

*Organized by Tidewater Striders & West Park Church of Christ, Benefitting the Oasis Shelter in Portsmouth* Races Start & Finish at Wilson High School, 1401 Elmhurst Lane, Portsmouth, VA (Near North Parking Lot) _________________________________________________________________

2017 Spring to Life 5K & 1 Mile Entry Form & Waiver

Online Registration available at:http://www.tidewaterstriders.com/races/race-schedule or https://www.raceit.com/Register/?event=40133

Please mail this form w/checks payable to: West Park c/o Spring to Life Run Mail completed entries to: Steve Sheppard, West Park-Spring to Life, 926 Cherokee Rd, Portsmouth, VA 23701 Please make sure that your entry form is complete(including AGE), legible and the waiver is signed .

5K Run/Walk (check here)□ ($25 postmarked by 4/13, $30 after, but please do not mail later than 4/18) 1-Mile Run/Walk (check here) □ ($15 if postmarked by 4/13, $20 after, but please do not mail later than 4/18) 5K Group Member, 10 or more registering together, pre-registration only (check here) Name of Group:

Runner Name: (last)

□ ($20, postmarked by 4/13) (first)

Age on ) Gender: □ Male □ Female Phone Number: ( 4/22/17: Address: Apt No .

City: State: Zip Code: Email Address(CLEARLY PLEASE): 5K Tech Shirt Size: (pre-registrants guaranteed, late registrations on first-come, first-served basis) □ Small □ Medium □ Large □ X-Large □ XX-Large 1 Mile Race T-Shirt Size □Youth S □Youth M □Youth L □ Adult S □ Adult M □ Adult L □ Adult XL □ Adult XXL WAIVER: I know that running a road race is a potentially hazardous activity . I should not enter and run unless I am medically able to properly train . I understand that this road race is not intended for vehicles (skateboards, roller blades, etc .) or distractions (headphones, dog on a leash, baby strollers, etc .), and I will abide by these guidelines . Also, I agree to abide by any decision of a race official relative to my ability to safely complete the run . I assume all effects of weather, including heat or humidity, traffic, and the conditions of the road, all such risks being known and appreciated by me .

Having read this waiver and knowing these facts and in consideration of your accepting my entry, I, for myself and anyone entitled to act on my behalf, waive and release the Spring to Life organizers, Woodrow Wilson High School, West Park Church of Christ, City of Portsmouth, the Tidewater Striders and all sponsors, their representatives and successors from all claims or liabilities of any kind arising out of my participation in this event . I grant permissions to all the foregoing to use my photographs, motion pictures, recordings, or any other record of this event for legitimate purposes .

Signature:________________________________________________________ Date:_________________ (All must sign. Parent Signature required, if participant under 18)

Sponsored By:

Service at 11am every Sunday. Join us!

al nnu A 9th

Saturday, April 29th North Landing Park Olde Towne Portsmouth

9th Annual Cause for Paws 5K Run And One Mile Fun Walk Saturday April 29 2017

All proceeds bene횧t PORTSMOUTH HUMANE SOCIETY Race Director: Linda Long(lindalumps@aol.com) Registration:North Landing Park. Corner of Crawford PKWY and Water ST. Portsmouth VA 7:45-8:45 AM. Registration tent in gravel parking lot to left of Admirals Landing Parking Bldg Race begins 9AM.

Walk Begins 10 AM.

Entry FEE. $25.00 through April 1st. $30.00 April 1-28

Day of Race $35.00. 1 Mile Walk. $25.00

Awards: Overall Awards- top 3 횧nishers male and female. Top 3 Canine Finisher Awards. 19 and under Top 3 횧nishers male and female. 20-80 and over. Top 3 횧nishers in 5 year age groups M and F No rain date and no refunds--t-shirts to pre-registered runners--day of race registrants not guaranteed tshirt. ____________________________________________________________________________________ Mail entries to:Cause for Paws. C/o PORTSMOUTH HUMANE 4022 Seaboard Court Portsmouth VA 23701--Checks Payable to Portsmouth Humane Society. Or Online registration at TidewaterStriders.com or RACEIT.com.

Walkers please MAIL registration or online at RACEIT.com Name_________________________________________________.

Gender

M.

F.

Age__________

Phone_____________________________________________

Address. Street__________________________________________________________ City /State/ Zip. ___________________________________________________________ Email_____________________________________________________________________ I understand that running a race is a potentially hazardous event. I should not enter unless medically ready. Race not intended for skateboards, bikes, baby strollers, head phones. Weather and road conditions may increase risks and this is known and understood by me. I release Portsmouth Humane Society , City of Portsmouth and Tidewater Striders from any liability from my voluntary participation in this race.

Signature___________________________________________________Date__________________ Parent if under18___________________________________________________________________

Please Circle. Shirt Size-- adult men's Tshirts.

S

M

L

XL

XXL

Jewish Family Service of Tidewater’s

13th Annual

Run, Roll or Stroll •

Sunday, May 7

th

•

24th Street Park, Virginia Beach Boardwalk Sponsored by the Copeland/Klebanoff Families

The Run, Roll or Stroll is a fundraising event to benefit Jewish Family Service of Tidewater, Inc. JFS is a non-profit agency that provides an extensive array of social services, including home health, counseling for adults and children, and Meals on Wheels to people of all faiths in Tidewater.

Schedule of Events

Registration

Race Packet Pickup

www.jfsrunrollorstroll.org

Friday, May 5th 8:00 AM – 4:00 PM

Simon Family JCC 5000 Corporate Woods Drive, Virginia Beach

Race Day: Sunday, May 7th 6:45 – 7:45 AM: Registration 8:00 AM: 8K Run, 5K Run & 5K Walk 9:15 AM: 1 Mile Run/Walk *Arrive 20 minutes before your race and warm up with a trainer!

Fees: 8K Run: $35 pre-registration $40 after April 23 5K Run/Walk: $30 pre-registration $35 after April 23 1 Mile Run/Walk: $15 pre-registration and race day NEW THIS YEAR: Adult Performance T-Shirts!

Pre-registration guarantees a T-shirt. Registrations after April 23, 2017 and on race day will receive a T-shirt on a first-come, first-served basis.

Race Directors: Kim Stites & Sue Graves • 757–321–2222

Spring Into Healthy Living

Sponsors

Presenting Sponsor: Lead Sponsor: Lee & Bernard Jaffe* Family Fund of the Tidewater Jewish Foundation * Of blessed memory

Access our easy online registration form at www.jfsrunrollorstroll.org!

Make checks payable to Jewish Family Service of Tidewater Mail entries to: JFS Run, Roll or Stroll, c/o Jewish Family Service, 5000 Corporate Woods Drive, Suite 400, Virginia Beach, VA 23462

tration s i g e R Form

I am registering for: q 8K Run

First Name

q 5K Run

q 5K Walk

q 1 Mile Run/Walk

Last Name

Mailing Address __________________________________________________________________________________________ City ___________________________________________________________ State ____________ Zip Code ________________ Phone # ___________ - ___________ - ________________ Email __________________________________________________ Age ________ Birthdate ____________ Sex q F q M Team Name (if any) __________________________________________ ADULT PERFORMANCE T-SHIRT SIZE: Women: q S q M q L q XL Men: q S q M q L q XL

YOUTH COTTON T-SHIRT: q S q M q L

RELEASE AND WAIVER: I know that running a road race is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete the run. I assume all risks associated with running this event including, but not limited to: falls, contact with other participants, the effects of weather, including high heat or humidity, traffic and the conditions of the road, all risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of your accepting my entry, I for myself and anyone entitled to act on my behalf, waive and release Tidewater Striders, Jewish Family Service of Tidewater, Inc., the City of Virginia Beach, USAFT, RRCA, race officials, volunteers and all sponsors, their representatives and successors from claims or liabilities of any kind arising out of my participation in this event. I grant permission to all the forgoing to use any photographs, motion pictures, recordings or any other record of this event for any legitimate purpose. This is a road race conducted under the rules of the USATF and I understand the race is not intended for individuals with headphones, baby joggers, baby strollers, dogs on leashes, skateboards or skates, and I will abide by these guidelines.

Signature of participant (or parent/guardian, if participant is under 18) __________________________________________________ Date ___________________

ant t r o p Im Info!

Teams

Get your friends, co-workers and family together and run as a team!

Four or more members constitute a team. Team members may participate in any race. All team members must pre-register by April 23, 2017. Team members are eligible for individual awards and also for the team award.

Prizes & Awards • 8K & 5K Run –Top 3 men and women runners overall and the top 3 in each of the following age groups will receive commemorative awards: 12 & under, 13-15, 16-19, 20-29, 30-39, 40-49, 50-59, 60+ • 5K Walk – Top 3 men and women walkers • 1 Mile Run/Walk – Top 3 in each of the following age groups will receive commemorative awards: 1-6, 7-9, 10-12, 13-15, 16-18, 19+. All entrants receive a ribbon at the finish line.

• Three team awards will be presented for most participants: 1) schools, 2) synagogues and 3) businesses/ community organizations.

Post-Race Party!

Hang around after your run or walk for a fun time of awards, prizes, food, drinks, and more! Entertainment by Entercom Norfolk:

Wanted: gently used sneakers!

Donate your gently used athletic shoes (no street shoes, please) to MORE Foundation Group. Drop-off bins will be available at packet pickup and at the race.

Be a “Virtual Walker”!

Don’t want to run or walk, but still want to help? Become a “Virtual Walker” and raise funds for JFS! All proceeds raised will allow JFS to continue to provide vital services and programs to individuals throughout Tidewater, regardless of religious affiliation or financial status. Being a “Virtual Walker” is as simple as sending emails to your friends and family asking them to support JFS by making a donation of any amount. To learn more, visit: www.jfsrunrollorstroll.org.

3rd Annual VALOR RUN 10 Miler / 5K May 21, 2017 8:30 am

First Landing State Park – The Narrows / 64th St . Entrance

Remembering the U.S. military women who served since 9/11 REGISTRATION: Registration fee includes entry, T-shirt, finisher medal, post-race party, photos, and hydration . 10 Miler fee also includes on-course nutrition . T-shirts not guaranteed after 5/14 . *There will be packet pick up on Friday and Saturday only . No race day packet pick up .

VIRTUAL: Run your race anywhere . T-shirt and medal will be mailed after 5/21 . *Must register by March 10, 2017 to be guaranteed a medal .

EVENT 5K 10 Miler

2/1 – 5/14 $40 $45

5/15 – 5/20 $50 $55

Virtual $45 $45

Race Day $55 $60

TIME / PLACE: Start and finish at the Narrows in First Landing (64th St . entrance) . Parking fees apply .

TBD Friday and Saturday packet pick up . No packet pick up on race day .

7:30 Race day registration at First Landing State Park 8:30 Race start 10 miler / 8:45 Race start 5K 9:45 Awards 5K / 10:45 Awards 10 miler 11:30 Post Race Party at The Shack Awards: Top two male and female runners overall as well as to the top two male and female finishers in each of the following age brackets for the 10 miler and the 5K: 19&U, 20-29, 30-39, 40-49, 50-59, 60&O Make checks payable to VALOR RUN and mail with this form to: Valor Run: c/o Jeanne Catalano 3983 West Stratford, Virginia Beach, VA 23455 Register online at http://www .raceit .com/search/event .aspx?id=39495 (No refunds, exchanges or transfers .)

Event website: http://valorrun10miler.com Race director: Jeanne Catalano at racedirector@valorrun.org ……………………………………………………………………………………………………………………………………………………………………………………………

Registration Information LAST NAME:________________________ FIRST NAME:__________________ GENDER(circle): M F ADDRESS:_______________________________CITY:_______________STATE:________ZIP:__________ PHONE:__________________EMAIL:_______________________________AGE ON RACE DAY:_________ Circle event:

10 Miler

5K

Registration fee (from above):_______________

VIRTUAL

T-shirt size (size not guaranteed): Unisex XS S M Waiver (must be signed):

L XL

XXL

Youth S M

L XL

I know that running a road race is potentially hazardous. I should not enter and run unless I am medically able and properly trained. I agree to abide by the decision of any race official relative to my ability to safely complete the run. I assume all risks associated with running and volunteering to work in club races including, but not limited to, falls, contact with other participants, effects of the weather, the condition of the road and traffic on the course, all such risks being known and understood by me. Having read this waiver and knowing these facts, and in consideration of accepting my entry, I for myself and anyone entitled to act in my behalf, waive and release Valor Run, USATF, Tidewater Striders, First Landing State Park, race officials, volunteers and sponsors from all claims of liability of any kind arising out of my participation in the race or associated activities. I grant permission to all the foregoing to use any photographs, motions pictures, recording, and/or any other record of this event for any legitimate purpose. This is a race conducted under the rules of USATF. I understand this race is not intended for baby joggers or strollers, headphones or dogs (except service dogs) and I will abide by these guidelines. I understand that if I am registering May 15 or later, t-shirts are not guaranteed.

Signature (parent or guardian if under 18):__________________________________________________

25th RUNNING

BREEZY POINT TRIATHLON 750m Swim

20k Bike

5k Run

SWIM, BIKE & RUN AROUND THE WORLDâ&#x20AC;&#x2122;S GREATEST NAVAL BASE!

www.breezypointtri.com Register:RaceIt.com Sunday, June 04, 2017 - Norfolk, VA www.breezypointtri.com

http://raceit.com/search3/event.aspx?id=35595

REGISTER EARLY & SAVE

33rd ANNUAL YMCA INDEPENDENCE DAY 5K This race supports the Y’s Annual Giving Campaign which provides financial assistance for summer camp, child care, swim lessons, health & wellness programs, youth activities and older adult activities, keeping our doors open to all.

REGISTRATION Early Bird registration ends June 5: $25; June 6–July 3: $30; July 4 Race Day: $35 Register online: IndependenceDayRun.org

SCHEDULE Monday, July 3 1:00–7:00pm

Packet Pick-up

Tuesday, July 4 6:30–7:30am 7:30am 8:30am 9:00am

Registration 5K Run/Walk ¼ Mile Tot Trot Awards

MT. TRASHMORE FAMILY YMCA 4441 South Blvd., Virginia Beach • (757) 456-9622 • ymcashr.org/mt-trashmore Special thanks to our sponsors:

GAIL CLYBURN SETTLE ®

33rd ANNUAL YMCA INDEPENDENCE DAY 5K & TOT TROT REGISTRATION FORM First Name:

________________________________________________________________________________________________________________________________

Last Name:

________________________________________________________________________________________________________________________

Male:

Female:

Address: ______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Phone: __________________________________________________________________________________________________________________________________________ Email:

_________________________________________________________________________________________________________________________________________________________________________________________________________________

Age on race day: ___________________________________ Date of Birth: _______________________________________ Team Name (If applicable): ____________________________________________________________________________________________________________________________________________________________

AWARDS:

RACE: 5K Run 5K Walk ¼-Mile Tot Trot (free for ages 3–5)

ADULT T-SHIRT SIZE: (circle one)

S

M

L

REGISTRATION FEE: $25 Until June 5 $30 June 6–July 3

XL

2XL

5K Run: • Top 3 Male & Female overall finishers • Top 3 Male & Female Masters (age 40+) • Awards to Top 3 Males and Females in all age group divisions Tot Trot: • Ribbons to all participants 5K Walk: • Top 3 Finishers Team Awards

$35 Race Day I’d also like to make a tax-deductible gift of $ _____________________________________________ to the Y’s 2017 Annual Giving Campaign, so that everyone in our community can have opportunities for youth development, healthy living and social responsibility.

Mail registration to: Mt. Trashmore Family YMCA, 4441 South Boulevard, Virginia Beach, VA 23452 No refunds, exchanges or transfers. Make checks payable to YMCA.

Prefer to register online? Visit IndependenceDayRun.org and sign up today!

WAIVER:

I know that running a road race is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I agree to abide by any decision of the race officials relative to my ability to safely complete the run. I assume all risks associated with running in this event including, but not limited to, falls, contact with other participants, the effects of weather such as heat and humidity, traffic and the conditions of the road. All such risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration for your accepting my entry, I, for myself and anyone entitled to act on my behalf, waive and release Tidewater Striders, the City of Virginia Beach, the USTAF, the YMCA of South Hampton Roads, race officials, volunteers and all sponsors, their representatives and successors from all claims or liabilities of any kind arising out of my participation in this event. I grant my permission to all of the foregoing to use any photographs, motion pictures, recordings or any other record of this event for legitimate purposes. This is a road race conducted under the rules of the USTAF. I understand this road race is not intended for baby strollers, baby joggers, headphones, dogs on leashes, roller blades or roller skates and I will abide by these guidelines.

Please read the disclaimer before signing.

Signature___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Date _________________________________________________________________________________________________________________ (Parent or guardian signature if race participant is under 18)

MT. TRASHMORE FAMILY YMCA

4441 South Boulevard, Virginia Beach, VA 23452 P 757 456 9622 W www.ymcashr.org/mt-trashmore

Volunteer for a Running Study The study will involve:    

A 40 minute downhill run on a treadmill Physical performance testing Supplementation with ginger root or a placebo A free body composition exam (Bod Pod)

Who is eligible to participate?        

Age 18-65 Be currently running ≥10 miles per week Have completed at least one run >40 minutes over the past month Have no allergies to ginger Willing to avoid pain-relieving medications for the duration of the study Have no history of bleeding disorders nor currently taking blood thinners No cardiovascular, metabolic, or significant pulmonary disease No significant symptoms during exercise (chest pain, unusual shortness of breath)

Contact person: (757) 683-4783 or pbwilson@odu.edu

(757) -683-4783 pbwilson@odu.edu

(757) -683-4783 pbwilson@odu.edu

(757) -683-4783 pbwilson@odu.edu

(757) -683-4783 pbwilson@odu.edu

(757) -683-4783 pbwilson@odu.edu

(757) -683-4783 pbwilson@odu.edu

(757) -683-4783 pbwilson@odu.edu

(757) -683-4783 pbwilson@odu.edu

(757) -683-4783 pbwilson@odu.edu

(757) -683-4783 pbwilson@odu.edu