April 2018 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.
Tidewater Striders On The Road it all starts on page 29!
Upcoming Events Big Blue 5K - Norfolk April 14
Run for the Animals Half Marathon & 10K - ES
Contents What's Up, Next? . . . . . . . . . . . . 3 President’s Corner . . . . . . . . . . 4 Contest . . . . . . . . . . . . . . . . . . . . 5 New Energy Highlights . . . . . . . 6 Scholarship Highlight . . . . . . . . 8 Hall of Fame . . . . . . . . . . . . . . . 16 Vice President's Corner . . . . . 17 Volunteer Thank Yous . . . . . . . 20 Adopt-A schedule . . . . . . . . . . 21 Birthdays . . . . . . . . . . . . . . . . . 23 Healthy Nut . . . . . . . . . . . . . . . . 26 Striders on the Road . . . . . . . . 29 Distance Series #3 report . . . . 32 Beginner Tips . . . . . . . . . . . . . . 40 RUNDOWN Ad Rates . . . . . . . . 41 Athletes Kitchen . . . . . . . . . . . 42 Scholarship Application . . . . . 45 Membership Application . . . . . 48
April 15
Cause for Paws 5K & 1 Mile - Portsmouth April 21
Seagull Sprint – Virginia Beach April 22
24-Hour Run for Cancer April 28-29
Great Neck 5K Run/Walk - Virginia Beach May 4
JFS Run, Roll or Stroll - Virginia Beach May 6
RunWalk for the Kids - Norfolk May 12
Dolphin Dash 5k Run/Walk - Virginia Beach May 19
J&A Racing Corporate 5K May 23
Elizabeth River Run 10K & Mile May 26
Triple RRR – Portsmouth May 28
Future Rundown deadlines: Follow us! Like us!
April 23 for May Issue May 21 for June Issue June 18 for July Issue
The RUNDOWN - April 2018
The RUNDOWN - April
2018 - Issue Number 501
Striders Service Directory Committees:
Board Of Directors Officers: (Offices held until end of 2018-board elections last 2 years)
Adopt-A-Highway: Rich Hildreth rmhildreth@icloud.
Steve Shapiro, President sshapiro@hampton.gov 757-592-6720 Randy Cook, Vice President randycook48@cox.net Stacin Martin, Secretary stacin.martin@gmail.com Tim Robinson, Treasurer IdahoTJr@yahoo.com
com
Adopt-A-Trail: Chris Catoe ccatoe@cox.net Advisory: Sam Wittenberg samwit@cox.net Audit: Dan Edwards lionrun@aol.com Awards: Marie Price run@cox.net Banquet: Randy Cook randycook48@cox.net Budget: Tim Robinson IdahoJTr@yahoo.com Constitution: Randy Cook randycook48@cox.net Elections: Lori Sherwood
Other Board Members: Gene Edwards gene.edwards3@gmail.com Jim Dare jamesdare2@cox.net Stephanie Manny bama0681@yahoo.com James Martin jcmartin67@cox.net Drew Midland ajmidl@gmail.com Marie Price run@cox.net Debbie Redmond dredmond90@gmail.com William Tallent tallent21@yahoo.com
Grand Prix: Running: Tim
Robinson IdahoTJr@yahoo.com Triathlon: Lisa Armistead ljarmistead@cox.net Walking: Randy Cook randycook48@cox.net Youth: Debbie Redmond dredmond90@gmail.com Hall of Fame: Bee McLeod bee.mcleod@cox.net History: Randy Cook randycook48@cox.net Marketplace: empty Membership: Bob Brunner bobbrunner7@gmail.com Multisport: Lisa Armistead ljarmistead@cox.net Nominations: Jean Phelan jphelanrun@gmail.com and Rich Hildreth: rmhildreth@icloud.com Photography: Race Directors Programs: empty Publications: empty Public Relations: Marie Price run@cox.net Race Committee Co-Chairs: Rick Brown Injunrick@aol.com or Dan Edwards
The RUNDOWN is published monthly by the Tidewater Striders, a non-profit 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.
lionrun@aol.com
Scholarship: Dan Edwards lionrun@aol.com or Jim Dare jamesdare2@cox.net Teams: Gene Edwards F14casper@cox.net Volunteer: Marie Price run@cox.net Walking: Randy Cook randycook48@cox.net Web Site: Jim Martin jcmartin67@cox.net Youth New Energy: Angelo Celesia coach@tidewa-
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terstriders.com
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What's Coming Up, Next?
Elizabeth River Run (Sat., May 26) • Where: Portsmouth Pavillion • Course: flat & fast, through the Naval Hospital, Olde Town and all along the spectacular Elizabeth River • Mile and 10K • Prices rise on April 15 • Register here
Strider Annual Picnic • Saturday, June 9 • 1205 Belvoir Ln, Virginia Beach 23464 • 1pm (swim at 4pm) • The Tidewater Strider social of the summer includes, as always, a Lake James swim headed up by Dan Neuland, followed by a dinner. • RSVP by emailing picnic@tidewaterstriders. com. (Stop in anytime, but we do need a headcount - so please RSVP) Board seats expiring at the end of 2018 are: Randy Cook, Tim Robinson, Jim Dare, Gene Edwards, Stephanie Manny, Deb Redmond Board seats expiring at the end of 2019 are: Steve Shapiro, Stacin Martin, James Martin, William Tallent, Drew Midland, Marie Price
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President’s Corner Talk about March coming in like a Lion…what a start to Spring, flurries as I write this column and a possible 5th, yes count em 5th, Nor’easter this coming weekend. The good news is that it WILL get warmer, at some point. The biggest event on our calendar in the next few months is our Elizabeth River Run (ERR) 10K and 1 mile, to be held on Sat. May 26 in Portsmouth at the Portsmouth Pavilion. If you haven’t done ERR in the past, it’s a flat fast course with great views of the Elizabeth River, also traversing Old Towne Portsmouth and the Portsmouth Naval Hospital. ERR also hosts one of my favorite post-race parties – complete with music, pizza and beverages. Registration is open and I’m sure you don’t want to miss this great event; it’s also a Hampton Roads Super Grand Prix race, a Striders Running Grand Prix race and a Striders Walking Grand Prix race. I’d also like to spend a minute talking about another event that’s coming up on April 28-29 in Hampton – the Virginia 24 Hour Run/Walk for Cancer. As we’ve done for the past 5 years, myself and a number of Tidewater Striders will be competing as Team Tumor Busters to raise money for the battle against cancer. This event raises approximately $30,000 annually and all of the money goes to the American Cancer Society. Long time Strider, former Board member and one of my closest friends Hartley Dewey was our captain for the first several years, but very sadly, he lost his heroic battle with this dreaded disease in 2016. However, we’ve kept the torch burning and will again be walking as many 3.75 mile loops through the Sandy Bottom Nature Park trails as we can in 24 hours. There are many other Striders who compete, in fact our own Steve Speirs holds the course record of 135 Miles! If you can come out during the event – it starts at 7:00 a.m. on Sat. the 28th and ends at 7:00 a.m. on Sun. the 29th – please join us and root us on, lap counters are always needed; it truly is an amazing event for an extremely worthy cause. That’s about it for now, hope we don’t have to shovel any more snow! As always, please remember our men and women who are serving in the Armed Forces to keep our great nation safe.
Stay warm!
Steve Shapiro 4
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Spring Creative Contest We love seeing all the photos that everyone is submitting to the Newsletter! Articles. Race Reports. The activity is dazzling and that kind of community that contributes (joyfully) is a community anyone would want to join! So, thank you! But WHY are you our biggest fan? Tell us, creatively! Submit a digital entry: racing photo, a 200word article, a new logo, a graphic, a MEME, or even a 30-second video. Once we've chosen top three entries? We'll vote on Facebook. Email entries to Randy Cook randycook48@cox.
net
The prize? a GOLDEN RUNNER membership! Small Print: All entries can be utilized by Tidewater Striders in upcoming marketing without fees or royalties - all submissions will be the intellectual property of Tidewater Striders, once sent *Entries close on April 30, 2018 *
Strider's 40 year History Book, (This book goes all the way through 2012 - FYI, 2015 was just uploaded on the web, here) written by Hall of Famer Randy Cook, former Hall of Famer, the late Mel Williams and Dave Harrah. Look on the website under History for other years. If you want this book, email Randy Cook for a copy. Randy still has one or two left: randycook48@cox.net
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New Energy Highlight!
Betsy Pollard, Tidewater Strider New Energy member Betsy Pollard started her first full indoor season as a junior at Western Branch HS with a 3:21, 1000m. She advanced to States with a 3:03! She ran a 2:21 leg of the 4x8 and she and her relay teammates are Regional champs and placed second at States. They made the national qualifier -- now they head to NY on March 9, 2018
Join Tidewater Striders for all the "feels" - coaching, volunteering, traveling on the road, hanging after the races - even sending our Youth to college! LOOK FOR SCHOLARSHIP APPLICATION on page 52 2018 Camperships 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, Last three Strider races run, Last three Strider club races volunteered (applicant or family member) and name & dates of camp you will attend.
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New Energy Training Sign up NOW for the 2018 New Energy Youth Running Team.
Training began the week of March 12, 2018.
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.
Cost: $12, per year ($18 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 The 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 with Steve Sheppard assisting.
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A Note about our Scholarship Recipients Ashley Cooper Started as a Strider Volunteer
Competing, still, in college
Ashley Cooper started volunteering with Tidewater Striders in high school, with the Ocean Lakes Cross Country Team, by helping at water stops for the Wicked 10K, Turkey Trot, and Shamrock Marathon/Half-Marathon/Mile. Through our community, she fell in love with the sport and close community tied to it.
Ashley has continued her love for running by joining the Virginia Tech Triathlon Team. She has competed in the Hokie Half Marathon for two years (Taking 1st for the 18 & Under Females last year & taking 5th this year). She also completed her first Olympic Distance Triathlon, at the Conference Triathlon with the Virginia Tech Team.
In her freshmen year, at Virginia Tech, Ashley accepted a Tidewater Striders Scholarship. This help enabled her to get more involved in athletic activities, and travel home, more often, to stay involved in the Tidewater Striders by volunteering in races with the Ocean Lakes team.
What now? Outside of running, Ashley has a full load of classes in Human Nutrition, Foods and Exercise and she leads Cycle classes as a Group Exercise Instructor. This summer, Ashley has a big goal!
Where it all began When Ashley was younger, running didn’t sound fun – in fact, it actually sounded more like a punishment! And, it wasn’t until she gave Cross Country a chance (her sophomore year at Ocean Lakes) that she fell in love with the sport. All through the last 3 years of high school, she raced, she trained with friends and under the guidance of a skilled coach and supportive teammates, running became Ashley’s favorite sport. She fell in love with the thrill of getting a new PR, the runner’s high after a gritty workout, and the friendships formed along the way. She joined the Tidewater Striders club in her senior year of high school and those friendships propelled her toward her goals in college and beyond. Her favorite quote: “I am the captain of my fate and the master of my soul,” is from a coach’s pre-race speech.
to treatment options, her Dad is still cancer free! This is not always the case, and because of this, she is dedicating this run to further advancing treatments, until there’s a cure.
Ashley plans on using her passion for running to spread positivity with the Ulman Cancer Fund’s 4K for Cancer Team. During this 4,000+ mile run from San Francisco to Baltimore, Ashley will have the opportunity to spread support to cancer patients and survivors as well as raise awareness and unite communities across the country in the fight for a cure. Ashley feels that cancer constantly continues to impact loved ones in every social circle and even in her family: her Dad was diagnosed with Prostate Cancer her Junior year of high school. She feels lucky that so many medical advances have been made regarding treatment options for that type of cancer. Thanks
When a child that the Tidewater Striders has helped propel into their shiny, happy future of running and higher education decides to run a 4,000 mile run, we should continue to support her. This spunky girl continues to run, chase dreams and PR’s – and her dedication to help find a cure inspires us. How can Tidewater Striders get involved? Click this link to contribute to her campaign. The best of luck, Ashley in your fight, which is also our fight!
New Energy Youth Training series (ages 6-16) started March 12. Inspired by Ashley’s story? Perhaps you can think of someone to invite to the Tidewater Striders' New Energy Youth 2018 Running Team. Our informal, youth-group training can change a life. It has changed Ashley’s!
Scholarship eligibility is open to any Tidewater Striders member who is a graduating high school senior or current college student, for members of the club and has recently been a cross-country, track and field, road race runner/walker, or multi-sport athlete in the Hampton Roads area. Monetary amounts awarded for individual scholarships may vary between $500 and $5,000. Scholarship application page 45. 8
December 2017 - The RUNDOWN
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2018 Camperships Tidewater Striders youth members planning at attend a running camp, this summer, may apply for a Club Campership for a partial camp tuition reimbursement. Amounts awarded based upon the number of applicants (typically range from $50$100). Requests should be no later than June 15, 2018. Send email including the date you joined the Tidewater Striders, last 3 races ran, Name, Date of Camp interested in.
Why Join our Running Club? The Tidewater Striders is a running group with a place for every pace. We promote running, walking and multi-sport events. We have a great youth running program training in 5 cities with club coaches. We have weekend trail runs, weekday street runs and other meet ups and events throughout the year. We also sponsor numerous races during the year benefiting our youth scholarship program. We have awarded and paid $27,000 in college scholarships to area student-runners for the 2017-18 academic year. We also provide “camperships� to assist area runners in attending running camps over the summer. We have a group of very dedicated volunteers. We volunteer to clean trails, raise scholarship money, write articles, take photos and mentor younger runners. There is a place for you, at the Tidewater Striders. Join here or Volunteer here.
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Golden Runner Registration Online registration for Golden Runners is now available for all club races. Save Money by registering by deadlines advertised. The regular registration link for club races will have a *Golden Runner option* that will charge a small transaction fee (but that same fee, now, applies to mailed in paper entries). Register here.
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New Energy Youth Training series (VB)
Pictured: Our newest recruits! Ages 6-16, at Virginia Beach's Mount Trashmore Photo Credit: Melissa Eakes
New Energy Youth Training series (VB)
Pictured: Coming 'Round the Mountain When She Comes Photo Credit: Melissa Eakes
New Energy Youth Training series (VB)
Pictured: Ready, Set, GO! Photo Credit: Melissa Eakes
Melissa Eakes - 2018 New Energy Youth Training series "The weather was a bit cold, so I ran with my 5-year old to keep warm, while my 10-year old was in the fast crew This was our second day with tidewater strider and we enjoy it!"
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New Energy Youth Coach
New Energy Youth Coach
New Energy Lead Coach, Thomas Tate New Energy Lead Coach, David McDonald at Shamrock 2018 Shamrock 2018 Photo Credit: Sherry Celesia
Photo Credit: Sherry Celesia
New Energy Youth Coach
New Energy lead coach, Tom Walsh Shamrock 2018 Photo Credit: Sherry Celesia
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Cindy Meinen - 2018 New Energy Youth Training series These photos were taken at the Mount Trashmore location. Lots of new faces adn lots of enthusiasm. It is going to be a great year!
New Energy individual shots Photo Credit: Cindy Meinen
Cindy has an online photo album of group and individual shots at Virginia Beach Mount Trashmore training. Feel free to download the photo of your child - with no restrictions on use - click here. Thanks, Cindy!
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2018 Tidewater Striders Youth Grand Prix DATE 3/24 4/22 5/tbd 5/26 6/tbd 6/16 9/23 9/29 10/ tbd 11/22
EVENT Bunny Hop One Mile Thoroughgood 1M FREE New Energy One Mile – Chesapeake City Park ERR 1M Strider Mile OK5K 1M Alanton 1M Neptune One Mile FREE New Energy One Mile – Chesapeake City Park Turkey Trot 1M
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new energy flyer
PLAN TO JOIN the Tidewater Striders' New Energy Youth 2018 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 with Steve Sheppard assisting. Other running enthusiasts/parents will also participate. 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 13, 2018 - Tuesdays /Thursdays, from 5:30-6:30p.m., at Mt. Trashmore (Kid's Cove area facing South Blvd) Tnwalsh43@gmail.com Suffolk Training Site: Starts March 12 - Sleepy Hole Park, Mondays/Thursdays pm NewEnergySuffolk@gmail.com
5:30-6:30
Norfolk Training Site: Starts March 15 - Lakewood Park, Thursdays 5:30 – 6:30 pm Dave@mediationhamptonroads.com Chesapeake Training Site: Starts March 13 - Chesapeake City Park, Tuesdays/Thursdays 5:30–6:30 pm frank.scaringello@gmail.com Peninsula Training Site: Starts March 13 - 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: March 13 - Tuesdays from 5:30-6:30 p.m., at Mt. Trashmore (near Kids Cove) me_koob@hotmail.com For more information, contact: Coach Angelo Celesia: coach@tidewaterstriders.com 757-288-7715 Dan Edwards, Chairman of the Tidewater Strider Youth Committee: lionrun@aol.com To SIGN UP AND REGISTER FOR OUR TEAM Use our Online web form: http://www.liveanswer.net/newenergy/NewEnergy.html or visit www.tidewaterstriders.com (Also, you may contact: coach@tidewaterstriders .com or call 757-288-7715)
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New Energy & Youth Spring Training Details Virginia Beach Training Site Held: Tuesdays/Thursdays, 5:30-6:30pm Where: Mt. Trashmore (Kid's Cove area facing South Blvd) Contact: Tnwalsh43@gmail.com Suffolk Training Site Held: Mondays/Thursdays, 5:30-6:30pm Where: Sleepy Hole Park Contact: NewEnergySuffolk@gmail.com Norfolk Training Site Held: Thursday, 5:30-6:30pm Where: Lakewood Park Contact: Dave@mediationhamptonroads.com Chesapeake Training Site Held: Tuesdays/Thursdays, 5:30–6:30pm Where: Chesapeake City Park Contact: frank.scaringello@gmail.com Peninsula Training Site Held: Tuesdays/Thursdays, 5:30–6:30pm Where: Big Bethel HS (in parking lot, by the tennis courts, behind the school) Contact: Thomas.tate21@gmail.com P.O.W.E.R Training Site Held: Tuesdays, 5:30-6:30pm Where: Mt. Trashmore (near Kids Cove) Contact: me_koob@hotmail.com
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 crosscountry events. With its group approach to running practices, New Energy provides a fun, sociable forum for running preparation and development. We welcome all youth runners, ages 6-16, regardless of ability.
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Call for Nominations (Hall of Fame ) Nominations are open for election to the Tidewater Striders Hall of Fame, Class of 2019. Individuals may be nominated for their accomplishments in the areas of competition, volunteerism, or professionrelated endeavors, or a combination of these areas. A maximum of five (5) members will be inducted for the class of 2019. 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, here. Or go to the website, 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 41 members inducted in the classes of 2011-2018, 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, 2019. You may contact the chairperson of the HOF committee, Bee McLeod to ascertain whether your proposed nominee has already been nominated. Nominations must be received by November 1, 2018. Specific directions for the nomination process are presented on the website and must be submitted electronically in Word format (specific font and font size are recommended). Please email Bee McLeod. The Hall of Fame committee will select the inductees by mid-December, 2018 and 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 2019.
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Vice President's Corner Congratulations to everyone who completed the Shamrock Half or the Marathon -- especially if you ran a PR! We all were hoping that Spring weather was here but it seems that we have gone back to Winter. I have a few updates for you: the club History for 2013, 2014, and 2015 have been added to the website (go to the menu then see Club History). I still have 5 copies of the very collectable book “The History of the Tidewater Striders 1972-2012� for only $20.00. Every true Strider member needs this on their coffee table! The Walkers are now going full throttle or as fast as they can walk. There is a committee, Walking Chairman, and Grand Prix walking events set up. But we are always trying to add more members. The first event is May 7th at the Jewish Family Services 5K in Virginia Beach then the ERR (Elizabeth River Run). If you are injured and cannot run and want to meet some really cool people come out and walk. There are awards for the top (3) male and female walkers in the events providing you walk the entire event (and not run any of it). Yes, there will be judges and if you want to improve your technique there is always someone to give you tips. As a reminder, the next Board meeting is on April 2nd at 6:45pm at Running Etc. in Virginia Beach. We know it is early but remember to RSVP to the Striders picnic on June 9th - picnic@tidewaterstriders. com and let folks know you're going on our Facebook event.
Happy Trails to YOU! Randy Cook
Click to see the Board of Director's Minutes (just head over to the Tidewater Striders website)
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Speaking of Walking and Running and Training 2018 Tidewater Striders Walking Grand Prix DATE EVENT 5/6
Jewish Family Services 5K
5/26
Elizabeth River Run 10K
June
Strider Mile
7/31
Mel Williams Memorial Scholarship 5K
8/19
Strider 10 Mile
9/29
Neptune Festival 8K
11/22
Turkey Trot 1M

2018 WGP Chairman (Randy Cook) contact email is randycook48@cox.net
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Team Needed for Grand Prix Race Our team needs at least 10 runners (age-graded scoring)!
Tidewater Striders Club to face off against PTC/CRR April 7th during the Yorktown 10K. We'd like to field a team to compete against our friends from the Peninsula Track Club and Colonial Road Runners, Sat., April 7, during the Victory at Yorktown 10K Walk/Run (a Hampton Roads Super Grand Prix Event). Please register as individuals (and you'll be eligible for individual awards--to include cash prizes). If you are interested in joining our team, contact Gene Edwards gene.edwards3@ gmail.com. Note that this race, while run on the Yorktown battlefield, starts and ends at the Yorktown Waterfront Landing and features a great after party.
Grand Prix Participants
10% discount for the Monticelloman races, Sprint, Olympic or Half Use the code STRIDERS-10 for 10% off.
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Volunteer Thank You! (Distance Series Race 3)
(Shamrock Water Stop)
Jean Phelan (Race Director)
Jean Phelan (Coordinator)
FRIDAY Rick Brown Dwight Kane James Martin Bunny May Jean Phelan Deborah Redmond Tim Robinson
Bob Boyce Chris Catoe Virginia Davis Rich Edwards Dave Harrah Dennis Hebert Malcom Higgins Cindy Huffman Jeannine Jones Ron Jones Debbie Kopecky Jeannie Kruger Williams Cindy Meinen Darla Meinen Molly Meinen Tom Murphy Wayne Phelps Bob Rantanen Darla Rawls Sharon Rodier Deb Sommer Ann Stern Bob Stern Gary VanDerveer Bill Yolkman
SATURDAY Jean Phelan Race (Director) Cindy Meinen (Photography) Cindy Alexander Dick Brothers Rick and Sharon Brown Dan Edwards Don Greene Rich Hildreth Dwight Kane Bunny Mae Stacin Martin Cindy Meinen Patrick Meinen Drew Midland Mark Mierchuk Jean Phelan Wayne Phelps Lori Sherwood Kari Tallent
Upcoming Volunteer Opportunities • URGENT - we're looking for a few fearless volunteers to breath some energy into their own running by coaching our New Energy teams (specifically at Mount Trashmore Virginia Beach and Chesapeake, but we'd gladly accept the help for any of our trainings). Our coaches have a unique chance to impact young people and create lasting memories for and with them. email newenergysuffolk@gmail.com and copy acelesia@aol.com and let's get you started. • We're always looking for team cheerleaders (see President's Corner), Water Stops, and Adopta-Highway cleanup committees. Join our Facebook page for last-minute opportunities. 20
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Adopt-a Schedule 2018 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 16 Sunday, July 22 Sunday, Sept 9 Sunday, Nov 18
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, Apr 22 Sunday, Jun 10 Sunday, Aug 12 Sunday, Oct 14
Hampton Roads Super Grand Prix
10:00 AM 10:00 AM 10:00 AM 10:00 AM
For more information call Chris Catoe on 425-6556 or e-mail ccatoe@cox.net
2018 - this joint competition between the Colonial Road Runners, Peninsula Track Club, and Tidewater Striders is held during Calendar year and is designed to encourage participation in club running events throughout the entire metropolitan area and to offer expanded opportunities for competition. Please check with the sponsoring club for the most current information and to register for individual races. Standings are available at http://hrsupergp.com/ standings.html
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Volunteer Opportunities Adopt-A-Highway and Adopt-A-Trail Almost every month there is a highway or trail clean-up followed by a social. Watch for the schedule on Tidewater Strider's website. Membership Booth The Striders attend race expos to recruit new members as well as promote our events. We often turn down opportunities because the booth manager isn't available so if you are friendly and can talk about the love of running, endlessly this may be a wonderful opportunity for your volunteer hours! Contact jphelanrun@gmail. com. Race Volunteers If you’re not running one of our races, help out on race day as a course marshal, at registration or at the Finish Line. Even 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 takedown as well as the finish line. Rundown Photos and Race Reports Photos, Race Reports or even an article about training routines, exercises, nutrition, funny stories, favorite workouts, etc. Send articles to the editor at newsletter@tidewaterstriders.com. Grab your extra 50 points for the Grand Prix competitions, VOLUNTEER,
22
here.
The RUNDOWN - April 2018
2018 April Birthdays 124 total (20 changing age groups)
Jenny Moran Sophia Meagher Timothy Watters Bill Pollard Ethan Sevigny Charisse French Jim Burger Stephen Korving Joseph Polinski Nicole Lyons
Audrina Bowdoin Porter Steenrod Deborah Kopecky Trey Gregory Brandon Mosley Jon Fritz Kyle Carlson Tom Murphy Kevin Clinch Chris Lloyd
April 3 April 4 April 6 April 8 April 11 April 12 April 15 April 15 April 16 April 16
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April 17 April 17 April 18 April 21 April 23 April 26 April 27 April 30 April 30 April 30
The RUNDOWN - April 2018
Runners Needed For Research Study
The objective of the study is to determine if running form influences injury rates. Volunteers will be videotaped from the side and the back to determine what part of the foot strikes the ground first. An ankle measurement will be taken and recorded. Volunteers will then be asked to track their mileage and injuries over 6 months and report on a monthly basis. To be eligible volunteers must: 1. 2. 3. 4.
Be injury free for 6 months or more Run at least 3 days per week. Have been a regular runner for at least 2 years Be between the ages of 18 and 40 (Runners younger than 18 and older than 40 are excluded to minimize age related injury risks)
If you are interested please email Steve Butler at butler@andrews.edu.
This research study is part of a Doctor of Science program with Andrews University and has been cleared by the Institutional Review Board of the University. If you have ethical concerns regarding this study you may contact the Andrews IRB at (269) 471-6361 or irb@andrews.edu. 24
Use Code: COLONIAL RELAY/200 for April 20-21 and code COLONIAL RELAY/70 April 21
COLONIAL RELAY MALAK SERIES
200 & 70
The RUNDOWN - April 2018
The Healthy Nut Anti-Inflammatory Foods https://www.thehealthy-nut.com/ blog by Renee High
A Saturday morning run in First Landing Park is a great way to start the weekend. But know what’s not fun? Not being about to get out of the bed on Sunday! All runners have to deal with inflammation. This inflammation may come from running on the trails at First Landing State Park, doing speed work on the track, or lifting weights at the gym for crosstraining. Inflammation is a natural response to the micro-tears we sustain from the hard workouts which ultimately make us stronger. What many don’t realize is that inflammation actually helps the body heal micro-tears in a quick manner. The problem with inflammation occurs when it becomes chronic and leads to reduced performance and even injury. By eating anti-inflammatory foods, we can reduce the inflammation and help our bodies to recover from hard workouts. So here is a list of my favorite anti-inflammatory foods that will have you back out on the trails in no time. Ginger Ginger is a strong anti-inflammatory. Gingerol is the active compound found in ginger which works by suppressing the pro-inflammatory compounds. Ginger can also boost the immune system, calm the GI system, and reduce nausea. I enjoy adding ginger to my favorite hot tea or mixing it into a stir-fry. Turmeric The medicinal properties of turmeric include a high level of nutrients, anti-inflammatory compounds, antioxidants, and phytonutrients. Tumeric has been researched extensively and it’s known to be a powerhouse spice. Curcumin is the active component of turmeric and its main purpose is decreasing inflammation. Try adding just a dash of
fresh turmeric to meals or smoothies to reduce inflammation and destroy free radicals. Remember to start with a small amount, as too much and the flavor can be overpowering. Turmeric Smoothie (Recipe on Facebook)
Garlic Garlic isn’t just for keeping vampires away. It’s a common staple in most kitchens, and its antiinflammatory properties are powerful. One clove of garlic is known to help lower inflammation and increase circulation due to compounds such as phosphorus, selenium, zinc, polyphenols, arginine, and vitamins B6, and C. Make sure to eat this after the run, not before, your running buddy will thank you! As a runner, it is important to eat a diet high in antiinflammatory foods. Find ways to add these foods to your diet along with other anti-inflammatory foods such as walnuts, flaxseeds, tart cherries, and dark leafy green vegetables.
Renee High, MS, RN, RDN specializes in sports nutrition and weight management. She is an avid runner who has competed in 2 Olympic Trials for the marathon. She loves helping individuals reach their nutrition goals. Follow her on Instagram or on Facebook
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The RUNDOWN - April 2018
Summer Running Fun!
TS 2018 Summer Series - (Coming Soon)
THE LARGEST OUTDOOR OFFICE PARTY IN HAMPTON ROADS!
RUN NOW. WORK LATER. May 23, 2018 6:30PM
Harbor Park | Norfolk, VA To register, visit:
NORFOLKCORPORATE5K.com
TO BENEFIT
This is a throwback to a water stop at Shamrock 27
The RUNDOWN - April 2018
Striders on the Road by Steve Scudder
Tidewater Strider
If you’ve been racing on the road, please let Steve know! E-mail your name, race name, location, date and your results to svscudder@ juno.com. Please provide links and a write up!
Race Schedule May 2018 5/26 - Elizabeth River Run
MORE ART BY DAY
PRESENTING SPONSOR
MARCH 9–MAY 13
MORE MAGIC BY NIGHT
This magnificent Asian lantern exhibition has transformed the Garden’s landscape with colossal works of art.
Tickets On Sale Now: LANTERNASIA.ORG 28
The RUNDOWN - April 2018
Striders On The Road! Five Points Marathon
February 18, 2018 Gainesville, Fla. Leisa Villani Michael Villani
of
Life
Half
1:43:00 (1 A/G) 1:42:20 (2 A/G)
Sprouts Mesa-PHX Marathon February 24, 2018 Mesa, Ariz. Tommy Neeson
3:23:54 (Pacer)
Colonial Half Marathon & 5K Williamsburg, Va. February 25, 2018 Half Marathon Mary Ancheta 2:14:56 Randy Berthiaume 2:17:45 Will Christian 1:10:28 Carla Cline 2:10:31 Kevin Cloe 1:44:08 Robert Curtin 3:05:04 Jeremy Delong 2:56:13 John Hartzell 1:55:24 Christina Johnsen 2:42:49 Linda Long 2:10:43 Tom McAnulty 2:32:11 Dwight Starks 2:31:09 John Stephens 1:50:58 Audra Wilkins 2:18:03 5K Paul Danielsen 32:49 Kristen Johnson 30:39 Robert Johnson 28:33
Run Hard Columbia Half Marathon March 3, 2018 Columbia, S.C. Jonathan Leib Terence Toatley
New Orleans Mardi Gras 5K & Half Marathon March 4, 2018 New Orleans, La. Dani Burton Thomas Tate Tiffany Wynn
35:14 2:43:22 2:23:24 51:27 3:13:25
Zydeco Half-Marathon March 4, 2018 Lafayette, La. Heidi Sleasman Tracy Hoffman
2:38:52 2:19:54
St. Pat's 5K Run March 4, 2018 Washington, D.C. Quinlan Carroll Rhoda Carroll John Carroll
32:42 (2 A/G) 36:21 32:45
Cindy Meinen took over 1,300 photos of the Distance Series Race 3 - see if you are in one of them - no restrictions on use
Myrtle Beach Marathon March 3, 2018 Myrtle Beach, S.C. Linda Palluch Frank Scaringello
3:13:04 1:59:40
4:35:37 (3 A/G) 5:31:27 29
The RUNDOWN - April 2018
The Newport News One City Marathon & 8K
Rock 'n' Marathon
March 4, 2018 Newport News, Va. Marathon Stanley Bryant 6:47:06 Jessica Carter 3:39:44 (2 A/G) Will Christian 2:22:05 (1 O/A) James Cole 3:14:46 Bob Curtin Jr. 7:05:20 (3 A/G) Shalisa Davis 4:37:54 Dominique Doust 5:08:28 Lisa Forlow 6:06:11 William Harrison Jr. 5:17:01 Helena Hunt 4:22:42 Christina Johnsen 5:24:37 Avinash Kelley 4:44:05 Margaret Kopacz 4:00:04 (2 A/G) Michael Leech 3:16:07 Peter Pommerenk 3:09:24 (2 A/G) Catie Wilson 4:10:42 Jeff Wilson 4:02:00 8K Kristi Chiles 0:44:44 Tina Figueiredo 1:02:12 Alessandro Minichiello 0:48:13 Lynn Murphy 0:56:00 Paula Pennington 1:03:26 (3 A/G) Dwight Starks 0:47:39 Joseph Verdirame 0:42:41
Roll
USA
Half
March 10, 2018 Washington, D.C. Kristi Chiles 2:04:52 Frank Nixon 1:59:04 Matthew Zentz 1:59:22
Frozen Penguin Half Marathon March 10, 2018 Brooklyn, N.Y. Joseph Verdirame
1:58:01
Barry 40
March 11, 2018 Barry, Vale of Glamorgan, Wales Steve Speirs 4:57:46 (3 O/A)
URE Marathon
March 10, 2018 Wood Run Trail Head; Troy, N.C. Christina Johnsen 9:05:41 Tommy Neeson 5:13:51 Chad Simpson 7:01:08
Wikipedia:
The Barry 40 is a 40-mile ultramarathon which takes place annually in Barry, Vale of Glamorgan, Wales, claiming to be the longest running annual ultramarathon in the UK. And Steve Speirs was there!
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The RUNDOWN - April 2018
Pocahontas Trail Fest Half Marathon March 17, 2018 Chesterfield, Va. Shannon Arenas Daniel Bristol
3:49:39 2:56:36
Running of the Leprechauns March 17, 2018 Nags Head, N.C. 10K John Carroll 5K Quinlan Carroll Rhoda Carroll
1:08:07 36:08 36:50
Allscripts Tobacco Road Half Marathon March 18, 2018 Cary, N.C. Tracy Smallacombe Stacey Sterling
Stephanie Allen-Abreu - Distance Series 3 The final race of the Tidewater Striders Distance Series 12/20 miler was on a beautiful morning along the Dismal Swamp Canal. Temps ended up in the low 70's and more sun than I anticipated. This was my first 12-mile distance in a race and it was definitely not my best, due to a cough that started the previous evening. That did not deter me from enjoying a sponsored walk/run! I really appreciated the positivity of the volunteers at the stops, they were great at cheering you on. I had to stop several times due to my cough (later found out was an upper respiratory infection) and had several runners and walkers stop to check on me. Much love to the Strider community. I did all three races in the series 6/10/12 milers and I think I enjoyed this one the most! Because the 20-mile runners lapped me, at least for a minute or two, I got to run with some elite folks and that was a reward unto itself. This is my first year as a Strider and look forward to the rest of the year's events!
3:15:35 3:15:33
Distance Series Race 3 Stephanie Allen-Abreu and Angela Powell Photo Credit: Edgardo "Pete" Abreu
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The RUNDOWN - April 2018
Distance Series Race 3 Report Jean Phelan, Race Director After an extremely cold Distance Series #1 race, a beautifully sunny day for Distance Series #2 race, over 200 runners/walkers started on the Dismal Swamp Canal Trail for the final race in the 2018 series (our Distance Series #3 race), in near-perfect weather of 75 degrees. The race held on February 24th, ended the Tidewater Striders annual distance training series The weather was welcomed by the many volunteers who endured frigid weather for the Distance Series Race #1. Speaking of volunteers? Big THANK YOU goes out to all of our volunteers. The warm weather caused some issues for participants who were not used to heat, but all-in-all, a great race! After the race, runners and walkers were treated to a very fun and well-deserved after party. If you missed race day, take a peak though the issue for photos, race reports and highlights. And if you aren't following our Facebook page, please do. There are some wonderful highlight videos of all three races. And now? Elizabeth River Run!
Follow Tidewater Striders on Instagram Use our Hashtags: #TidewaterStriders #POWER #NewEnergy #DistanceSeries #ElizabethRiverRun #StriderMile #StriderSummerSeries #MemorialScholarship5K #Strider10Miler #TurkeyTrot10K #Seashore50K #ResolutionRun5K
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The RUNDOWN - April 2018
Jessica Carter - Distance Series 3 "While the premier choice of adjectives available to describe yesterday's Tidewater Striders Distance Series 12 and 20 mile races seems to be "HOT;" I must say several others fit the bill as well. Strong. Smart. Resilient. Persistent. Proud. Yesterday, I ran at the Dismal Swamp Trail with eight of my friends and teammates. Some ran 12, some ran 20. The out and back nature of the course presented us with numerous opportunities to exchange words of encouragement, high fives and shenanigans to keep our spirits lifted. Several of those who ran 12 stayed around to run in the 20 milers which was SUCH a welcome mental boost as the miles and temperatures climbed. One of our 12 milers even biked the course after finishing her race to provide support to those who needed it.
Distance Series Race 3 Pictured: Jessica Carter & Kerry Johnson modeling their new vests post-race!
I had the privilege of witnessing two of my friends finish their first 20 mile runs and for that I am grateful and proud. The bonds we form out there when we run are special, whether we are deepening relationships with friends or simply soaking up the energy from total strangers along the course. Our running community is strong and the camaraderie is palpable. Congratulations to everyone!!"
Distance Series Race 3 Pictured:
Jessica Carter, Kerry Johnson & Jill
Corbett at the after party at Big Woody's!
Distance Series Race 3 Pictured: Sara Wilhelm on bike support after finishing the 12 miler! 33
The RUNDOWN - April 2018
Deborah Kopecky - Shamrock Water Stop Big Shout out for our volunteers at the Yuengling Shamrock Marathon, 1/2 Marathon, 8K! Tidewater Striders Club was there! Thank you to Deborah Kopecky for snapping and submitting these great photos. We love our volunteers!
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The RUNDOWN - April 2018
Distance Series Race 3 Results (12 Mile)
Male Overall Place OVERALL 1 Millard Thomas 2 Chris Halbert 3 Adam Poole
Female Overall Place
OVERALL 1 Christin Hoffstadt 2 Julie Hicks 3 Debbie Simpsonpacket
Age
City
TSMEM
49 35 35
Nags Head NC Virginia Beach VA Virginia Beach VA
1:18:02 * 1:21:15 * 1:23:41 *
Age
City
TSMEM
26 42 40
Norfolk VA Virginia Beach VA Virginia Beach VA
1:22:21 * 1:35:42 * 1:36:30 *
**Highlighted results are Tidewater Strider Members
Click Here for Full Results! Big Shout Out to Cindy Meinen for all the great photos!
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The RUNDOWN - April 2018
Distance Series Race 3 Results (20 Mile) Male Overall Place
Age
City
TSMEM
1 John Walker 21 Norfolk VA 2:07:37 * 2 Robert Hunter 43 Virginia Beach VA 2:11:26 * 3 Steve Speirs 51 Virginia Beach VA 2:12:04 *
Female Overall Place
Age
City
TSMEM
1 Sarah Finley 32 Newport News VA 2:35:27 2 Kerry Johnson 41 Chesapeake VA 2:50:57 * 3 Jessica Carter 41 Chesapeake VA 2:52:11 * **Highlighted results are Tidewater Strider Members
Click Here for Full Results!
Big Shout Out to Cindy Meinen for all the great photos!
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The RUNDOWN - April 2018
Aaron Debord - Disney Princess Half I ran my first official road race in 2008 at the Virginia 10 miler, and then my first half- marathon in 2009 (Yuengling Shamrock Marathon,). I was under trained for both and hated every moment of it, but I bragged about running the half for the next couple of years. I started taking Muay Thai in 2010, and as part of my training, I would run a mile here and there but never really committed to running. I started working for the Navy in 2011, and picked up my running to 2-3 miles, 3-4 times a week with a random 5 mile run here and there. I still hated it, but knew I needed it. We came to Disney in 2011, for my first time as an adult, and it just happened to be Princess Half-Marathon weekend. I thought the sound of running in Disney sounded interesting, but never thought that I would end up doing it. In 2013, after an injury, for my birthday, I went out and ran as far as I could. I obviously didn’t know what I was doing with hydration and food, but managed 15.75 miles. At that point, I convinced myself that it was possible to run a half-marathon again, and maybe even try for a full marathon one day. I think it may have been 2-3 days later that I registered for the Yuengling Shamrock Marathon, Full-Marathon. The running bug set in. The excitement of racing and accomplishment were so addictive. It’s come sort of full circle this weekend as I was able to run the Princess Half. It really is magical to run at Disney, and I can’t wait to pace Alyssa in her first full during Marathon weekend at Disney next year.
Please take photos and submit them to newsletter@TidewaterStriders.com
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SATURDAY, MAY 5 SATURDAY, MAY 5
R U N , U N W I N D, AND UNCORK New Kent Winery serves as the perfect backdrop for a race more focused on pampering than pacing. As soon as you cross the half or 5k finish line, the lesson in luxury begins! Enjoy wine, yoga, a massage, wine stopperserves medal, and New Kent Winery as more! the perfect
R U N, U N W I N D, AND UNCORK
backdrop for a race more focused on pampering as you S P O R T Sthan B A Cpacing. K E R S .As O Rsoon G cross the half or 5k finish line, the lesson in luxury begins! Enjoy wine, yoga, a massage, wine stopper medal, and more!
SPORTSBACKERS.ORG
The RUNDOWN - April 2018
GREAT NECK 5K RUN/WALK It’s More Fun at Night Starting Time and Place
FRIDAY, May 4, 2018
VA BCH, VA
Rain or Shine
6:30 p.m. Church of the Holy Family 1279 North Great Neck Road Virginia Beach, VA 23454 Pre-registration packet pick-up and Race Day Registration: 5:30-6:15 p.m.
Course
Proceeds Benefit: Teacher 2 Teacher Education
5K runs through Laurel Cove Neighborhood
Entry
$25 per Adult $15 per student $55 a Family Non-runners $15.00 (Dinner and Music only) Price increases $5 on Race Day REGISTER ON-LINE AT www.5kgreatneck.com Make checks payable to: Holy Family Mail Entry and Payment to: Brian Alexander at Haiti Committee 1279 North Great Neck Road Virginia Beach, VA 23454 Questions: Greatneck5krunHF@gmail.com For more information visit www.5kgreatneck.com
Supporting 5 schools and 40 teachers in Baptiste Haiti
Awards
5K Men and Women (Top 3 in each group) 12 & under, 13-18, 19-29, 30-49, 50 and over Over all metals given to top 3 male and female runners
Special Participation Awards Best Homemade Super Hero Costume Fastest Barefoot Runner
Official Tidewater Striders Timing
Need Child Care during race? Child care will be provided during race for ages 1 and up. Check box below if needed!
AFTER RACE PARTY: DINNER and ENTERTAINMENT
Following the run, join your fellow runners for a Creole Dinner of black beans and rice. Quench your thirst with soda, a cash bar with beer, wine and Haitian rum and coke. Dance the evening away to the DJ sounds of the best dance music.
SPECIAL AWARD FOR THE BEST HOMEMADE SUPERHERO COSTUME
ENTRY FORM: GREAT NECK 5K RUN/WALK for Haiti Education (please print) First Name __________________________________ Last Name ___________________________________________ Street Address____________________________________________________________________________________ City _____________________________ State__________ Zip Code ______________ Phone ____________________ E-mail __________________________________________________________________________________________ Age on Race Day ______________ Circle Gender: Male Female Amount Paid __________
Circle T-shirt size: S
M
L
XL
XXL
T-shirt is guaranteed if registered by April 22, 2018
Check box if child care is needed during race AGE OF CHILD _____________
Runner Agreement Wavier, Release & Acknowledgement: All participates are required to sign the wavier below. I know that a three mile run/walk is a potentially hazardous activity. I should not enter a run/walk unless I am medically able to compete. I understand that this road run/walk is not intended for vehicles (skateboards, roller blades etc…) or distractions (headphones, dog on leash 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/walk. I assume all effects of weather, including heat or humidity, traffic and the condition 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 Church of the Holy Family, the Diocese of Richmond, the Holy Family Haiti Committee, Teacher 2 Teacher Ministry and the City of Virginia Beach, and all sponsors, their representative and successors from all claims or liabilities of any kind arising out of my participation in this event. I grant permission to all of the foregoing to use my photographs, motion pictures recording or any other record of this event for legitimate purposes. ___________________________________________________________ Signature of Runner/Walker
_____________________________________________________________ Signature of Parent/Guardian if under 18
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Words of Wisdom for Beginners Why do you run? dr1v3n.wordpress.com blog by Erica Whitfield
Why do I run? This very question has been thrown around a lot in my world lately. I’ve seen it posed in varying running groups I take part in, on a few blogs, asked in person, and presented as a tagline for a local race.
Benched and thinking Since being benched from running due to an injury, I have thought a lot about why I personally choose to run. I have come up with a number of reasons, and many are still relevant today. I first started running to prove to others that I could. It was a defiant, in your face, way to prove I could run faster than the boys in my elementary school. It became my way of hushing those in high school who told me I wasn’t an athlete, and I surely could never be a runner. As I traveled and moved after college, it was a way to prove that I could meet goals others thought I would never reach. Another reason I run is to meet those goals. I don’t let others choose the goals for me, but I let others inspire me to dream big and chase goals! I’ve set goals that scare me. I’ve set A, B, and C goals to mentally prepare myself for the worst, middle of the road, and the best possible outcomes. When I first moved to Hampton Roads, I had not run a race of any kind outside of track meets in high school. My first goal was a half marathon. It was lofty, but it was scary and exciting
and it kept me running! (And I finished it!) Running can be a super personal adventure. One of the biggest reasons I run is for those who can no longer run. My mom and dad were both athletes, and super active as adults. My mom lost her battle to cancer when I was 12. I run to honor her, to chase dreams that are bigger than me, and to give it all I’ve got because she believed I could. I run for my dad because his multiple sclerosis has taken away his ability to even walk anymore. I run because I know he wants me to chase what I love. I also run because of the feelings I have before, during, and after a run. The excitement prior to a run always makes me a bit jittery and ready to go. During a run, I feel nothing but adrenaline, determination, pure will, and hard work from pushing my body to do what I know it is physically capable of doing. After a run, the feeling of accomplishment, of being worn out, of being cleansed from the inside out, both mentally and physically, is fulfilling and definitely my happy place. Lastly, I run to clear my head. Running is where I find my happy place, my happy pace, and my hope. As I heed the directions from the doctor to rest, I eagerly (and not so patiently) wait for the days when I can run again. (Listen to the doc if you get injured. They always know best!)
As you ponder my reasons for running, ask yourself the same question, “Why do I run?”
Erica Whitfield is a runner, a writer and an artist from Virginia Beach. She can often be found outdoors with her chocolate lab, Murphy. Erica has completed multiple races, varying in distance from a 5k to a 50k. She has been a runner her entire life, and couldn’t be happier than on the trails!
The RUNDOWN - April 2018
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
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, please contact newsletter@tidewaterstriders.com Ads should be in a pdf, .tif or .jpg format. All ad copy due by the 20th.
SportsLegalForms.com - 20% discount use code “STRIDERS”.
Strider Apparel and more..
Visit 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!
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www.cafepress.com/striders
The Athlete’s Kitchen Eating for Endurance by Nancy Clark MS RD CSSD When it comes to eating for endurance, today's runners are confronted with two opposing views: • Eat a traditional carbohydrate-based sports diet, or • Eat a fat-based diet that severely limits carbohydrate intake. What should an eager marathoner, Ironman triathlete, or ultrarunner eat to perform better? Here's what you want to know about eating for endurance: 1. Eat enough calories. Most runners need ~21 calories per pound (45 cal/kg) of lean body mass (LBM). That said, energy needs vary from person to person, depending on how fidgety you are, how much you sit in front of a computer, how much muscle you have, etc… Hence, your body is actually your best calorie counter—more accurate than any formula or app! If you are eat intuitively—that is, you eat when you feel hunger and stop when feel content, you are likely eating enough. If you find yourself stopping eating just because you think you should, if you are feeling hungry all the time and are losing weight, you want to eat larger portions. Underfueling is a needless way to hurt your performance. If you can't tell when enough food is enough, wait 10 to 20 minutes after eating and then, mindfully ask yourself "Does my body need more fuel?" Even dieting runners want to surround their workouts with fuel. Their plan should be to eat enough during the daytime to fuel up and refuel from workouts, and then eat just a little bit less at the end of the day, to lose weight when they are sleeping. 2. Eat enough carbohydrates. The optimal amount of carbohydrate on a day with one hour of training is 5 to 7 grams carb/kg. On high volume days, you need about 6 to 12 g carb/kg body weight. For a 150-pound (68 kg) athlete, this comes to about 350 to 800 grams carb a day—the equivalent of about one to two (1-lb) boxes of uncooked pasta (1,400 to 3,200 calories). That's more than many of today's (carb-phobic) runners consume. You want to make grains the foundation of each meal: choose more oatmeal for breakfast; more sandwiches at lunch; and more rice at dinner to get three times more calories from carbs than from protein. Otherwise, you set the stage for needless fatigue. 3. Eat adequate—but not excess—protein. Protein needs for runners range from 1.4 g/kg (for mature runners) to 2.0 g protein/kg (for novices building muscle or dieting to lose fat). That means 3 eggs at breakfast (with the bowl of oatmeal), a hearty sandwich at lunch, portion of lean meat/fish/chicken at dinner, and cottage cheese (with fruit) for an afternoon or bedtime snack. For vegetarians, generous servings of beans, hummus, nuts and tofu at every meal can do the job; a light sprinkling of beans on a lunchtime salad will not. By consuming protein every 3 to 5 hours, you will optimize muscle building and deter muscle breakdown.
4. Fill in the calorie-gap with fat. Include in each meal and snack some health-promoting, anti-inflammatory fat: nuts, salmon, peanut butter, avocado, olive oil, etc.. Fat adds flavor, offers satiety, and is a source of fuel for endurance exercise. Training your muscles to burn more fat for fuel happens when you do steady "fat burning" long runs. By burning more fat, you burn less of the limited carbohydrate (muscle glycogen, blood glucose) stores. You will have greater endurance and delay (or avoid) hitting the wall. A (tougher) way to train your body to burn more fat is to severely limit your carbohydrate intake and push your fat intake to 70% of your calories. That could be 1,800 calories (185 g) of fat per day! This very high fat diet produces ketones and forces the body to burn ketones for fuel. Keto-athletes endure a tough, 3 to 4 week adaptation period as their bodies transition to burning fat, not glucose, for fuel. While some keto-runners rave about how great they feel when in ketosis, the sports nutrition literature, to date, reports little or no performance benefits from a ketogenic sports diet. It might nix sugar binges, but it's unlikely to make you a better runner. 4. Drink enough fluids. A simple way to determine if you are drinking enough fluid is to monitor your urine. You should be voiding dilute, light colored urine every 2 to 4 hours. (Exception: runners who take vitamin supplements tend to have dark colored urine.) You want to learn your sweat rate, so you can strategize how to prevent dehydration. Weigh yourself nude before and after one hour of race-pace running, during which you drink nothing. A onepound drop pre- to post-exercise equates to 16 ounces of sweat loss. Losing two pounds of sweat in an hour equates to 32 ounces (1 quart). To prevent that loss, you should target drinking 8 ounces of water or sports drink every 15 minutes. Runners who pre-plan their fluid intake tend to hydrate better than those who "wing it." 5. Consume enough calories during long runs. If you will be running for longer than 60 to 90 minutes, you want to target 40 to 80 calories (10 to 20 g) of carbohydrate every 20 minutes (120 to 240 calories per hour), starting after the first hour (which gets fueled by your pre-run food). If you are an Ironman triathlete, marathoner, or ultra-runner who exercises for more than three consecutive hours, you want to target up to 360 calories per hour. The key is to practice event-day fueling during the months that lead up to the event. By training your gut to tolerate the fuel, you'll be able to enjoy the event without fretting about running out of energy or suffering intestinal distress. The bottom line: If you are going to run, you might as well get the most out of your workouts. Performance improves with a good fueling plan. Eat wisely, run smoothly, and enjoy your high energy!
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 new runners are available at nancyclarkrd.com. For online workshops, see www.NutritionSportsExerciseCEUs.com. Her references for the article are below: Thomas, T at el. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine: Nutrition and Athletic Performance. J Academy of Nutrition and Dietetics. 2016; 116 (3):501-28 https://journals.lww.com/acsm-msse/Fulltext/2016/03000/Nutrition_and_Athletic_Performance.25.asp
The RUNDOWN - April 2018
DON’T MISS AMERICA’S FRIENDLIEST MARATHON! NOVEMBER 10, 2018 Featuring Richmond’s historic architecture, river views, iconic street art, a downhill finish, and riverfront party! - Bands, DJs, spirit groups, and Party Zones - Junk food stops, pizza, and cold beer - Finisher medals, blankets, AND more!
RICHMONDMARATHON.ORG
Anthem Health Plans of Virginia, Inc. trades as Anthem Blue Cross and Blue Shield in Virginia, and its service area is all of Virginia except for the City of Fairfax, the Town of Vienna, and the area east of State Route 123. Independent licensee of the Blue Cross and Blue Shield Association. ® ANTHEM is a registered trademark of Anthem Insurance Companies, Inc. The Blue Cross and Blue Shield names and symbols are registered marks of the Blue Cross and Blue Shield Association.
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Saturday, April 21, 2018
5K run, 1 mile dog walk and Festival Portsmouth Pavilion (Union Bank and Trust Pavilion) 16 Crawford Parkway, Portsmouth, VA
5K Race begins at 9 a.m. Walk begins at 10 a.m.
Fast and flat scenic course along Portsmouth’s waterfront! $25 through March 1, $30 March 2– April 1, $35 April 2-21 Register at runsignup.com
AWARDS
Overall awards Top 3 finishers, male/female = gift certificates to Running ETC. Top 3 K9 finishers = Bark Street Biscuit treats
19 and under as one age group
5 year age group awards, male/female
Registered runner/walker over 21 = 2 FREE O’Connor Brewery beers
Finisher medals for all participants
T-shirt to pre-registered runner/walker
FMI: Race Director, Linda Long: lindalumps@aol.com
FESTIVAL
A family and pet-friendly, tail-waggin’ good time!
Cornhole Tourney
Food trucks
Face Painting and Kid’s Crafts
Pet Rescue Row
Artisan Vendor Village
Photo Booth
AND, NEW for our 10th Anniversary year… TeamZOOM dog show!
(day of race registrants are not guaranteed t-shirts)
All proceeds benefit the homeless pets at Portsmouth Humane Society. No rain date, and No refunds.
The RUNDOWN - April 2018
Tidewater Striders Scholarship Application 2018-2019 Scholarship Awards Tidewater Striders annually grant scholarships up to $3,000 to deserving member youth runners. Total awards granted each year typically ranges between $20,000 to $25,000. Qualifications Applicants must be current members of the Tidewater Striders Running Club and must have been a member since November 1, 2017; and must be (or have been) a recent cross-country and/or track and field, road race running, or multi-sport athlete in the Hampton Roads area. Instructions 1. Complete the application form specific to your status as either a current high school student who will be an entering freshman in the fall, 2018 semester or a current college student. Provide as detailed responses as possible. Attachments may be used to provide additional information you may wish to submit. Transcripts may be requested to validate academic status. 2. Email submission of your application is required. Send completed application as an attachment to Scholarships@tidewaterstriders.com . Receipt will be acknowledged – if receipt not received follow up with another email or phone call to 757-495-3551 to confirm. 3. Application must be received by April 15, 2018. Earlier submission of application is encouraged. 4. If you have any questions, call (757) 495-3551 or email Scholarships@tidewaterstriders.com . Criteria for selection of scholarship recipients The Tidewater Striders Scholarship Committee uses four criteria to select scholarship recipients. 1. Academic achievement: achievements in high school or college; honor society, Dean’s list, etc. 2. Athletic achievement: athletic accomplishments in high school or college, or as demonstrated in road race running or multi-sport events. 3. School and community service and work experience: volunteer service to the community and school or college; membership in various community or school/college organizations; leadership roles in service organizations or school/college groups; work experiences for salary. 4. Tidewater Striders involvement: participation in Tidewater Striders races; volunteer efforts of applicant and family members in Tidewater Striders races and other activities. Personal Information – All Applicants Completed this Section Name________________________________________ Date of Birth __________________ Last First Middle Month/Day/Year Home phone number __________________
Cell phone number __________________
Email address ______________________________
Member of Striders since: ______________ Month/Year Permanent address _____________________________________________________________ Number-Street City State ZIP
Names of Parent(s)/Guardian: ____________________________________ Strider members: Yes No 45
The RUNDOWN - April 2018
Tidewater Striders Scholarship Application* Due Apr 15th 2018 2018-2019 Current High School Seniors/Entering College Freshman Name____________________________________ College Entering ______________________ Last First Middle Current High School _________________________ Other High Schools Attended ________________ Current Coach’s Name _______________________ Coach’s Email_____________________ Future status as a college athlete (not required): ___Cross-country ___Indoor track ___Outdoor track ___Multi-sport ___Recruited ___Walk-On College Coach’s Name ______________________________ Email_______________________ Address__________________________________________ Phone number ________________ Academic Achievement High School Grade Point Average and Class Rank GPA: ____ Rank: ______ of ______ List Academic Honors: 1. 2. 3. Athletic Achievement List high school or other athletic achievements (Personal Bests/Distances), meet placements, records, and honors; include respective dates. 1. 2. 3. School and Community Service and Work Experience List extracurricular school activities (clubs, etc.), including leadership positions if any. Also list service to community organizations and work experience, including dates of service and names and phone numbers for possible verification. 1. 2. 3. Tidewater Striders Involvement List most recent Striders events/dates you raced. 1. 2. 3. List Striders events/dates at which you and/or members of your family (indicate which) volunteered. 1. 2. 3. *Add additional entries for each category as needed. Additionally, you may add an attachment of your resume if desired.
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The RUNDOWN - April 2018
Tidewater Striders Scholarship Application* Due Apr 15th 2018 2018-2019 Current Collegiate or Post-Collegiate Students Name____________________________________ College ______________________________ Last First Middle Status: ___Freshman ___Sophomore ___Junior ___ Senior ___Graduate School Coach’s Name* (If Applicable)_______________________ Email________________________ Address____________________________________ Phone number ________________ Other colleges attended/dates ___________________________________________________ Academic Achievement Current College Grade Point Average ______ Total College Credits _____ Undergraduate major/minor _____________________________________________________ List college academic honors: 1. 2. 3. Athletic Achievement Intercollegiate sports involvement: ___Cross-country ___Indoor track ___Outdoor track ___Multi-sport ___ Recruited ___Walk-On ___Club sport involvement: Name sport(s) ___________________________________________ ___ Road race running competitions (5K, 10K, etc.) ___Multi-sport Events List intercollegiate competition or other athletic achievements (Personal Bests/distance), records, and honors; include respective dates. 1. 2. 3. School and Community Service and Work Experience List extracurricular college activities (clubs, etc.), including leadership positions. Also list service to community organizations and work experience, including dates of service and names and phone numbers for possible verification. 1. 2. 3. Tidewater Striders Involvement List most recent Striders events/dates you raced. 1. 2. 3. List Strider events/dates at which you and/or members of your family (indicate which) volunteered. 1. 2. 3. *Add additional entries for each category as needed. Additionally, you may add an attachment of your resume if desired. 47
The RUNDOWN - April 2018
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The RUNDOWN - April 2018
FAQ's for Membership How much does it cost to join our running club? And do you need to be a member to run in Tidewater Strider races? Annual dues are $20 (Youth is $12, a 2-person family $25, a 3-person family $30) Our premium Golden Runner membership costs $100 and includes most Strider races. All races are open the public; Tidewater Strider members are discounted (sometimes free).
Why spend the extra money to join as a Golden Runner?
Golden Runner membership costs $100, annually, but Golden Runner members can enter most Strider club events for FREE!
What does a member "get" that the public doesn't?
Most importantly, your club membership funds college scholarships to Strider youth, based on academic & athletic achievement, community & Strider involvement and service. This year, alone, we've given $27,000! Members are given opportunities to run, coach, walk and gather - we are social! Membership gives access to a membership to Road Runners Club of America (RRCA) and our monthly newsletter, The RUNDOWN, which, includes local and regional race schedules, race entry forms for upcoming races and events, member's race results, and informative articles on nutrition, cross training and fitness & health. Most of our races and runs are FREE to Golden Runners and discounted to all other Tidewater Striders members.
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