Tidewater Striders August 2017 Rundown

August 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.

Fun in the Sun at Norfolk Botanical Garden

Summer Series is the place to catch up with old friends, make new ones, run some, and watch Tommy entertain the crowd. In the montage background, runners prepare to start the Poker Run. From top left going CW: Sophia Pommerenk takes off after getting the tag from her teammate Mary Jo Hulburt (not shown), Daniel Read, Erica Jackson, & Harry Haveles, former teammates at Ocean Lakes, celebrate the luck of pulling bibs that made them teammates again at the Random Relay. They went on to win the event. Tommy Neeson dispenses relationship advice to Drew Midland as Tim Robinson is just an innocent bystander. Kara Martinez, baby Victoria Martinez, Luiz Martinez, and John Bejrano enjoy the postrace festivities.

Upcoming Events Tuesday, August 1 Mel Williams Memorial Scholarship 5K

This includes the famous post race annual raffle; this year's proceeds go directly to the recently formed Mel Williams Scholarship to start the endowment process. This is the first Strider Scholarship for Post-Graduate Students.

6:10 Walkers Start 6:30 Runners Start

Saturday, August 12 Mud Run Sunday, August 20, 2017 Strider 10 Miler - A Club Event

The RUNDOWN - August 2017

The RUNDOWN - August 2017 - Issue Number 495

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 Editor Notes . . . . . . . . . . . . . . . . . . . 3 Running Grand Prix . . . . . . . . . . . . . 4 Raffle Prizes - MWM Scholarship 5K 6 A Word from the Vice President... . . 7 A Loss to the Running Community . 8 Save The Date . . . . . . . . . . . . . . . . . 8

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: Needed 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 More Research Subjects Needed . . 8 tidesbb@aol.com Strider Election Season . . . . . . . . . . 9 Board Members thru Dec 2018 Membership: Bob Brunner (757-270-0285) Randy Cook randycook48@cox.net Grand Prix Sign-ups . . . . . . . . . . . 10

bobbrunner7@gmail.com Jim Dare jamesdare2@cox.net HR Super Grand Prix Schedule . . . 11 Multisport: Gene Bachman - 467-0898 Gene Edwards gene.edwards3@gmail.com

genebachman@verizon.net Treasurer's Report . . . . . . . . . . . . . 13 Stephanie Manny bama0681@yahoo.com Nominations: Rich Hildreth & Jean Multi-Sport Grand Prix . . . . . . . . . . 13 Debbie Redmond dredmond90@gmail.com Phelan Happy Birthday! . . . . . . . . . . . . . . . 13 (757 486-2184) Programs: Jean Phelan jphelanrun@gmail.com Tim Robinson IdahoTJr@yahoo.com Welcome Aboard . . . . . . . . . . . . . 14 Publications: TBD Board Members thru Dec 2017 Walking Grand Prix . . . . . . . . . . . . 14 Jennifer Cowell (757-692-7886) Public Relations & Publicity: Drew Volunteer Opportunities . . . . . . . . . 14 Midland* / Marie Price* jen-eric104@cox.net Board of Directors Minutes . . . . . . 15 Race Committee Co-Chairs: Dan Edwards* Rick Brown (499-5506) injunrick@aol.

Walk Committee Report . . . . . . . . 15 Drew Midland ajmidl@gmail.com com; Dan Edwards*

(757) 630-1366 Tidewater Strider Run Meet-ups . 16 Scholarship: Dan Edwards* / Jim Dare* Marie Price run@cox.net RRCA State News . . . . . . . . . . . . . 16 Teams: Gene Edwards F14casper@cox.

Tom Randolph* net RRCA Championship Events . . . . . 16 Steve Shapiro* Volunteer: Marie Price run@cox.net New Energy . . . . . . . . . . . . . . . . . . 17 Committees: Walking: Tom Gerhardt Call for Nominations . . . . . . . . . . . 20 Advisory: Sam Wittenberg tg2613@email.vccs.edu Athlete's Kitchen . . . . . . . . . . . . . . 21 Audit: Tim Robinson IdahoTJr.@yahoo.

Web Site: Tommy Neeson brewerpatricom Tidewater Striders Training Sites . 22 ot@yahoo.com & Drew Midland* Awards: Barb Mathweson rbmathew@aol.

Independence Day 5K . . . . . . . . . . 23 Youth: Angelo Celesia com 348-7038 Other Contacts: Summer Series . . . . . . . . . . . . . . . 23 Banquet: Ada Lester ada@triduo.com Adopt-A-Highway: Rich Hildreth rmhilSummer Series Tribute . . . . . . . . . 25 Budget: Dan Edwards* dreth@icloud.com Constitution & Bylaws: Tom Randolph* Striders on the Road . . . . . . . . . . . 26 Adopt-A-Trail: Chris Catoe (425-6556) ccatoe@cox.net Elections: Susan Snead (285-7716) Team Mel Runs BoilerMaker 15K . 27 Tidewater Striders Club Coach: Creating Lifetime Memories . . . . . . 28 Elliot Nuss coach@tidewaterstriders.com Discounts for Tidewater Striders . . 29 New Energy: Angelo Celsia coach@ tidewaterstriders.com Race Promo Codes . . . . . . . . . . . . 29 Photography: Ada & Allen Lester sportsRUNDOWN Ad Rates . . . . . . . . . . 29 photography@triduo.com Web Site Manager: Steve Speirs (478-6403) The RUNDOWN is published monthly by the Tidewater Striders, a non-profit webmanager@tidewaterstriders.com educational and recreational organization for running, walking and triathlon enthusiasts *Board members contact information is not rein the Tidewater Virginia area. Opinions expressed in the RUNDOWN are not peated Please see their BOD listing for contact necessarily those of the Editor or the Tidewater Striders Board of Directors. information.

Recreational Use Survey . . . . . . . . . 8

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

Click for AD rate info 2

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President’s Corner Hello Striders:

Happy half-way-through-summer! As I write this column, it looks like the heat has finally broken, after 20+ days over 90 degrees.

As a matter of fact, I think the weather for our 3rd Summer Series race (July 25) was the best in recent memory. Speaking of the Summer Series, I hope everyone has enjoyed the festivities and comradery that these events produce and a BIG THANKS to Jean Phelan and Virginia Davis and all of the volunteers who have made this possible. If you haven’t already signed up, there’s still time to register for the Mel Williams Memorial Scholarship 5K race…or sign up at the race on Tues. Aug. 1. Please join us for the race, food and beverages after, the biggest and best raffle you will ever attend that funds our scholarship program and most of all, a way to honor our dear friend Mel. The Rundown is a perfect venue to discover new and exciting races, whether in this column or in articles written by our members.

Several years ago, I remember reading about the Erie Marathon in an article written by Sam Wittenberg. Sam’s description of the race sounded so good that I and several friends put it on our list and subsequently did the race…and loved it! I’ve got another “must do” marathon for all of you marathon lovers – Grandma’s Marathon in Duluth, MN. I’ve heard about this race, now in its 41st year, for years and in my quest for a marathon in each state, I still needed Minnesota. So, fellow Strider Richard Pidgeon and I set out for northern Minnesota on June 15; the marathon was held on Sat. June 17. We also met up with Strider Vice President Tom Randolph and his wife Amy at the race and for a celebratory lunch the next day.

Back to the race – participants are bused to Two Harbors, MN where the race starts, which was about a 35 minute bus ride, the race then takes you back to Duluth and a great finish in downtown Duluth, not far from Grandma’s Tavern, the namesake of the race. There really weren’t any turns along the course until mile 25 or so when we were back in downtown Duluth and making our way to the finish, and there isn’t much change in elevation along the course which finishes at a lower elevation than it starts. However, along the beautiful route between Two Harbors and Duluth, we were on a road which ran along Lake Superior and offered unbelievable views of this Great lake.

We stayed in Superior, WI, which is just across the bridge from Duluth, and between these two cities, for all of you craft brewery lovers, we found quite a few microbreweries and one of the best sandwiches we had ever consumed (contact me for further sandwich details).

The accomplishment that struck me the most, was that of my friend and fellow traveler, Richard Pidgeon. Richard was a member of our 24 hour team in the Run for Cancer on April 29-30 where he walked 30 miles with a torn meniscus. The following day, May 1, he had arthroscopic surgery on his knee and immediately began physical therapy, with a goal of doing Grandma’s on June 17 – a goal that he let his surgeon and physical therapist know up front. With only an 8 mile training walk a week prior to the race, Richard completed the marathon! What an accomplishment and what a testament to the human spirit and the power of setting a goal! I would certainly recommend Grandma’s Marathon to anyone looking for a great race in a beautiful setting in a really neat city.

Time to wrap up…mark your calendars for our Strider Summer 10 miler on Sun. Aug. 20 at the Great Dismal Swamp Trail, a perfect tune up for the Rock n Roll half marathon or other fall race…and a great after party at Big Woody’s in Chesapeake. Lastly, please remember our men and women who are serving in the Armed Forces to keep our great nation safe.

~ Steve Shapiro

Editor Notes

Volunteers Adopt-A-Highway

Thank you to Steve Scudder for the Triathlon results in addition to his normal road race coverage for Striders on the Road. Steve's dedication to his column is amazing and my favorite part of the Rundown. As Steve Shapio noted above, it is a great source for learning about other events.

July 23, 2017

Jean Phelan Dick Brothers Curtis Consolvo Chris Catloe Amiele Barakey Preston Fitzgerald Rich Hildreth - Coordinator

See ya at the races, Ada Lester, ada@TriDuo.com Future Rundown deadlines are: September Rundown - August 24 October Rundown - September 21 November Rundown – October 25 December Rundown – November 20

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The RUNDOWN - August 2017

Tidewater Striders Race Schedule

December 2017

August 2017

2

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

December 16, 2017 - Club Race Seashore Nature Trail 50K

The entry for this race is a minimum donation for the Scholarship fund which provides you with at least one raffle ticket for the annual Scholarship Raffle. Many amazing prizes include race entries, gift certificates to local businesses, and more. Thank you to everyone that provided prizes for the raffle.

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Mud Run

Send questions and suggestions to races@tidewaterstriders.com **Event produced by a Tidewater Strider Partner or minor Strider involvement

Tidewater Striders Running Grand Prix

Little Creek

August 1 - Memorial Scholarship 5K TBD - Strider Mile 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

Sunday, August 20, 2017 - Club Race 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.

September 2017 2-3

SMILE 5K

Rock 'n' Roll** - Virginia Beach

Strider Mile - Club Race - An evening race with the Date Announcement coming soon - However look for some exciting changes

Volunteer with the Striders During RNR

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Heritage Days**

Ahoskie, NC

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Alanton Mile & 5K

Alanton Elementary, VB

1.) Visit http://competitorgroupinc.volunteerlocal.com/ volunteer/?start_over&id=21865

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Neptune Festival Races 8K/5K 24th Street Park - Virginia Beach

The Tidewater Striders will be manning Water Stop #3, on General Booth Blvd. at the Virginia Aquarium/Ocean Breeze area for the Rock and Roll Half Marathon on Sunday, September 3rd. Set up time is 5:30. All supplies are furnished. Any questions, text Jean Phelan 757-681-0248. Sign up using the following link.

to the format and location coming to you courtesy of new Race Director Drew Midland. The plans are to change back to a road race and finish up at a brewery. The date and location still needs to be finalized.

2.) Input the password "WS3" 3.) Select the WS3 - Tidewater Striders shift and sign up!

October 2017 7

Aloha 5K

7-8

Crawlin' Crab Half & 5K

**

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Lions Octoberfest 5K

Mount Trashmore, VB

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Cape Henry Cape Henry Collegiate Campus - VB

21

American Cancer Society 5K Mount Trashmore, VB

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Wicked 10K**

Virginia Beach

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Mutt Masquerade 5K

VB Boardwalk

Hampton, VA

November 2017

Saturday, Nov 4, 2017 - Club Race Postal Racewalk Thanksgiving, Nov 23, 2017 Club Race - Turkey Trot 10K 26

Redneck Romp 10 Miler & 5K** Wachapreague VA 4

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2017 Memorial Scholarship 5K At The Gardens

A Tidewater Strider Summer Series Event

The Mel Williams Memorial Scholarship 5K 5K Run/5K Walk Tuesday, August 1st, 2017

Registration – 5:00PM 5K Walk – 6:10PM 5K Run – 6:30PM Raffle Prizes – 7:15PM (must be present to win) This is a Tidewater Strider Grand Prix Event!

IT IS STRONGLY RECCOMENDED THAT YOU PREREGISTER! Race proceeds will go to the Mel Williams Memorial Scholarship Fund for one of the five scholarships the Tidewater Striders award each year.

ENTRY: A $20 contribution to the Scholarship Fund provides your race entry and one (1) ticket for

50 great raffle prizes with total value of more than $8,000. Contributions of $30, $40 or $50 get you three, five or twelve raffle tickets, respectively. Contributions of $75 or $100 yield 20 or 30 raffle tickets! Additional raffle tickets will be available for purchase on race day. Golden Runners and Race Pass users may run for free, but MUST purchase raffle tickets to participate in the raffle.

Note: There is a fee of $3 per person for entry into the Norfolk Botanical Garden.

REGISTRATION: Preregister online at http://www.tidewaterstriders.com/races/race-schedule. Use

the link on the race schedule. Mailed preregistration forms must be received no later than July 29th.

We recommend mailings be postmarked no later than July 26th. See mailing address on registration form. Race day registration starts at 5PM.

***NOTE: All pre-registrants through 15 July get three additional raffle tickets.

After 15 July through 29 July, the minimum contribution is $25 and preregistrants get two additional raffle tickets. *** POST-RACE: Great post-race refreshments along with music.

For more information, please contact: Race Director – Jim Dare, (757) 621-1993, jamesdare2@cox.net

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Raffle Prizes at the Mel Williams Memorial Scholarship 5K

Over $9,000 in prizes have been donated by local business, races, and members, to be raffled off. All proceeds from the raffle go toward endowing the Dr. Mel Williams Scholarship. This scholarship will be awarded to deserving candidates enrolling in or already participating in: a) a graduate degree program, or b) a program requiring education/training beyond the Bachelor’s degree leading to a professional certification. The first awardee of this scholarship is Abigail Motley.

Race Entries

Services, Gift Cards & Gifts

2017 Rock n Roll ½ Marathon with VIP credentials (4)

Amazon $50 gift card (2)

2017 Patrick Henry ½ Marathon (2)

Carolina Photo color print

2017 Anthem Wicked 10K

Changes City Spa $50 gift card (2)

2017 Virginia Running Festival ½ Marathon (2)

Coastal Imports oil, lube & filter

2017 Virginia Running Festival 5K (2)

Don Greene’s Garage oil change (2)

2017 Chartway Norfolk Harbor ½ Marathon

Dunkin Donuts $10 gift card (2)

2017 Seashore Nature Trail 50K (2)

Emmett Winslow artwork (2)

2017 Christmas Town Dash 8K (2)

Foxers “Boxers” $100 gift card

2018 Credit Union Cherry Blossom 10-Mile Run (2)

Groomingdale’s $50 gift card

2018 Credit Union Cherry Blossom 10-Mile Run & VIP dinner (2)

Harbor Gallery signed & framed Harborfest print

2018 CHKD Run/Walk family entry

Josef’s Hair Salon $38 gift certificate

2018 One City Marathon (2)

Kim Mosher Designs art t-shirt

Fitness Services & Gifts

Lularoe buttery soft leggings (2) Shorebreak $25 gift card (2)

Running Journal 1-year subscription (3)

Magic Bullet Deluxe Blender Mixer

Tidewater Striders Golden Runner membership (4)

Maine Blueberries gift bag

YMCA 6-month Family Membership (2)

Mary Kay Men’s Eau de Cologne & Toiletry Bag

Running Etc. “your choice” of running shoes

Mary Kay Women’s Eau de Cologne & Pedicure Set

Fit36 1-month unlimited training sessions

Norfolk Botanical Garden 1-year family membership

Fit36 8 personal training sessions

Norfolk Botanical Garden one-day pass & goody bag (4)

Fitness Together 1-month personal training sessions Fitness Together 2-weeks personal training sessions

Panera Bread $25 gift card (2)

Fitness Together fitness & nutrition assessment plus training session

Randolph-Bundy, Inc. cut glass decorative fireplace screen

Quality Shops $50 gift card Robinson Accounting state & federal tax returns Skinner’s Frames & Art Gallery $75 gift certificate

The more raffle tickets you purchase, the better chance you have at winning one (or more!) of these great prizes! And the Scholarship Fund benefits too when you buy more tickets! Additional tickets will be available for purchase when you pick up your bib number.

Soft Tissue Strategies 1-hour massage gift card Starbucks $20 gift card (2) Sunflower Florist houseplant Taste of Italy gift basket Total Wine $50 gift card TowneBank Mortgage gift basket University of North Carolina vs. Duke football tickets & parking Virginia Zoo passes & goody bag

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AWord from the Vice President...

"You only live once, but if you work it right, once is enough.”

…Joe Lewis (1902-1971) A fellow Strider recently posted mention of a Netflix documentary “What the Health”. I watched it; you should too.

The American diet is bad, and getting worse, contends the reporter, but this is not because we do not have the evidence to dispel the conventional concept of what a good diet is, it is because special interests have brainwashed us with their self-serving propaganda.

The Unites States government’s food pyramid cannot be trusted, with its inclusion of meat, poultry and dairy. To accurately represent the proper amount, or the complete exclusion of these foods from the recommended diet would harm the economy in general and the meat, poultry and dairy industries in particular.

So, we are taught that we need food from these food groups in our diet.

The American Heart Association, the American Cancer Institute, the American Diabetes Associations, to name a few, cannot be trusted to deliver good advice on diet and the links between diet and disease, either, because their major corporate sponsors are the very producers whose products you should not consume. The analogy is made that having these sponsors responsible for much of their funding is akin to having Reynolds Tobacco fund the American Lung Association!

The diet recommended for optimal health and freedom from disease is a plant based diet. While wild-caught seafood, freerange chicken and wild game are not specifically condemned, a vegan diet seems to be the diet of choice for the reporter.

Frankly, I have been depressed since seeing this film. You may have known, or suspected, much of what it presents. There are also studies that dispel some of the claims made. But all-in-all, the presentation is good and the choice is clear. Damn, damn, damn.

For me, food is a pleasure to eat, to cook, and to serve to others.

You may feel the same. Preparing and consuming a plant based diet poses challenges far too numerous to delve into here. But we are all free to choose our path and a better diet is within reach of all of us if we choose it and work at it!

If anyone opens a Vegan Fast Food chain I will be their best customer! I promise. *** The Hampton Roads Super Grand Prix is under way with 5 races completed. 10 races remain, and you need only complete 5 races to be eligible for awards so it is not too late to get involved. Next up is the Coast Guard Day 5k, presented by the Peninsula Track Club July 29, the Scholarship 5k, presented by the Tidewater Striders on Tuesday, August 1, and the Green Flash Mile, also presented by the Striders, with a date yet to-be-determined. Go to www.hrsupergp.com ~Tom Randolph

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Ocean and Coastal Recreational Use Survey States in the Mid-Atlantic Region (Delaware, Maryland, New Jersey, New York, and Virginia) are working closely to better understand how and where people in the region participate in non-consumptive recreational activities (e.g. surfing, boating, swimming, birding, diving) in the ocean and along our coasts.

Through the Mid-Atlantic Regional Council on the Ocean (MARCO), the five states are conducting an online survey of people who participate in ocean and coastal recreational activities. The purpose of the survey is to understand what types of recreational activities people take part in throughout the Mid-Atlantic region, and what concerns recreational ocean users may have about other current and possible uses of ocean and coastal resources. This information will be used by States’ Coastal Management Programs to guide ocean and coastal management policies and programs and help inform Ocean Planning in the region.

We want to hear from you! We invite you to take the survey by clicking on this link: Non Consumptive Use Survey. The survey only takes about 15 minutes to complete and will close on September 5, 2017.

Nick Meade GIS Coordinator Virginia Coastal Zone Management Program 804-698-4297 nick.meade@deq.virginia.gov Note from the Editor: I did verify the link and program. This is appropriate to our membership as many of us do more than just run/walk and on many of our runs, we do enjoy the Ocean and Chesapeake Bay. Please take the time to provide your input.

Joe Harney working the line at the 2014 Hog Jog. Picture courtesy of the Peninsula Track Club and Bruce Davis.

A Loss to the Running Community

Joe Harney, the long time President of the Peninsula Track Club, passed away at the age of 79 on July 20, 2017. Well loved and admired by the running community on the Peninsula and Southside, Joe will be greatly missed at the Finish Line of PTC events. At a time like this my father's Irish Catholic sense of humor would have come out to say that "Saint Peter must need some assistance at the real Finish Line". RIP Joe and thank you for all that you did for your community, both the running world and elsewhere. Our condolences are extended to your family and friends and to all the future runners who will never have the opportunity to be greeted by you as they finish a race!

More Research Subjects Needed The purpose of this study is to determine whether music changes that amount of calories you burn at rest. Participants will receive a free body composition exam via the Bod Pod. To be able to participate in this study, you should: • Be aged 18-65 years • Have no metabolic disorder or significant cardiopulmonary disease • Not be using any medications that are known to affect energy expenditure

The PTC put together an awesome video tribute which you can see here.

This study is being conducted by Patrick Wilson, PhD, RD, Assistant Professor in the Department of Human Movement Sciences at Old Dominion University, and Zachary Splinter, a graduate student at Old Dominion University. If you are interested in participating or learning more, please send an email to zspli001@odu.edu or call 757-683-6407.

Save The Date

General Meeting for Board of Directors Nominations & Volunteer Party Sun, Nov 5, 2017 Ocean View Fishing Pier - Norfolk, VA Party with the volunteers and meet the Candidates for the Board of Directors. Nominations will be accepted from the floor. Volunteers are recognized with a special gift.

Awesome appetizers and adult drinks are provided.

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Strider Election Season

Well, not really but the nominating Committee is starting to take nominations for the Board of Directors. Those that win the election will serve a two year term beginning in January 2017.

Candidates can nominate themselves or be nominated by others before the General Meeting on November 5, 2017 which is also the Annual Volunteer Party at the Ocean View Fishing Pier.

Nominations are also accepted from the floor at the General Meeting.

To be included on the ballot all nominees must answer the following questions and provide an electronic copy to the Nomination Committee via email. Preferred format is a word document with your name in the title of the document.

Your submission should include : 1. A brief personal biography 2. An answer to what you would like to achieve as a board member 3. An answer to what interests you on the board and why.

Submissions must be made by 5pm November 6, 2017.

Candidates will be introduced to the membership at the volunteer recognition party during the General Meeting portion of the party.

In addition, candidates may be nominated from the floor at the same time. Once nominations are closed on the floor no more nominations may be made. At that point all nominees are required to answer the above questions and turn into the nomination Committee by 5pm November 6, 2017.

Please submit your nominations and any questions to the nominating Committee Rich Hildreth rmhildreth@icloud.com Jean Phelan jphelanrun@gmail.com

Above, Diane Haupt waits for hungry pizza lovers. To the right from top to bottom: Coach Mike Nestor during the first leg of the Random Relay, the relay runners are getting ready for the start (Photo courtesy of Heidi Sleasman) and yes NBG is a beautiful place to run.

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Grand Prix Sign-ups

Adopt-A-Highway Schedule

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

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, Sep 17 Sunday, Nov 12

Multi sport http://liveanswer.net/newenergy/MSGrandprixsignup.html

10:00 AM 10:00 AM

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

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

Hampton Roads Super Grand Prix The Super Grand Prix consists of four races from each of the Colonial Road Runners Club, Peninsula Track Club, and the Tidewater Striders. There is no cost to compete but you must register.at www.HRSUPERGP.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, August 6 Sunday, October 15

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

10:00 AM 10:00 AM

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

Ware Insurance is pleased to offer Tidewater Striders a Life Insurance product that rewards your healthy lifestyle with discounted premiums.

Call me today to learn more.

Sidney S. Kellam, II President / Life Execu�ve 757-490-1166 Sidneyk@wareinsurance.com www.WareInsurance.com 10

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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

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

2017 Hampton Roads Super Grand Prix Schedule Date

July 29 August 1 TBD August 20 September 16 September 30 October 14 October 28 November 4 December 16

Southside

Peninsula Area

Coast Guard Day 5k Scholarship 5K Green Flash Mile Dismal Swamp 10 Miler Mulberry Island Half Marathon Neptune Festival 8K Run for the Hills 10k Governor’s Land 5k Yorktown Battlefield 10 Miler Seashore Nature Trail 50K

Schedule is subject to change.

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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Treasurer's Report pro

The RUNDOWN - August 2017

Happy Birthday!

bal

In August, 133 Striders are celebrating their birthday and 24 are MOVING ON UP to a new age group.

Look for two months worth of reports in the September Rundown.

Our Club Treasurer is enjoying family in Colorado and like many of us didn't get his in-basket empty before he left town. Sometimes that happens and that's okay!

Erin Quay Kevin Cloe Jimmy Entas Scott Sevigny Tristan Pogue Richard Holk Elizabeth Barrett Anthony Jarvis Beau Keally James Martin Tristan Jones Jimmy Dorough Bill Russell Elsie O'Donnell Michael Wyatt James Lloyd Michael Gontesky Nathan Luetke Isaiah Sams Patrick McHugh Terry Drew Cami Williams Gary Bonnewell Evan Melanson

xxx

Aug. 1 Aug. 4 Aug. 4 Aug. 4 Aug. 7 Aug. 7 Aug. 9 Aug. 14 Aug. 16 Aug. 18 Aug. 18 Aug. 19 Aug. 20 Aug. 20 Aug. 22 Aug. 22 Aug. 23 Aug. 23 Aug. 23 Aug. 27 Aug. 28 Aug. 28 Aug. 30 Aug. 30

Happy Birthday to Michael Wyatt - Congratulations you age out of the competitive 55-59 men to to ultra competitive 60-64 men!

Tidewater Striders Multi-Sport Grand Prix August 20 - Luray Sprint Triathlon (Short Course Regional Championship) September 9 - Patriot Half September 10 - Patriot Sprint September 16 - OBX Olympic - New Addition

Not down to run this year? No worries. You can still be involved in all the fun of Rock ‘n’ Roll Virginia Beach. Join our Race Crew and be a volunteer! Volunteers assist with nearly every aspect of the event, including half marathon start line, water stations and finish line on race day.

There’s plenty of spaces still available for individuals and groups. For more details click here: http://bit.ly/2bNnPbS 13

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Welcome Aboard

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

Abigail Abboud John Anderson Luise Armstrong Jack Ayers Brittany Bailey Rita Bell Stu Bell Tommy Bell Tommy Bell, Jr. Brittany Binion Mitchell Callahan Will Christian James Cole Kim Davis Jeremy Delong Lorraine Delong Linda Dennis Jeffrey Dover Jamie Eisner Alexis Fraser Sarah Goldbach Tyler Goyman Laura Grabarczyk Alicia Halbert Chris Halbert AJ Hebert Alex Hebert James Hebert Melissa Hebert Eli Infantino Tonya Koenig Kaitlin Lambert

Rhonda Lambert Chris Loney Katelynn Loos Jason McClellan Amber McKinley Erik McKinley Paul McKinley Karen Miller Oren Miller Savanna Miller Wayne Miller Jim Moore Alanna Mosley Brandon Mosley Elena Murray Caerenity Norton Elliot Nuss Brady Powell Ethan Powell Sam Powell Kristen Rollman Michael Santillanes Zerlina Santillanes Lois Schenk Brooke Scully William Slopnick Amanda Stover Brian Vanderlinden Courtney Vanderlinden Griffin Wilkens Audra Wilkins

New member William Slopnick finishes up the Countdown, only a few people crossed near the zero mark but William was within a respectable few minutes.

Volunteer Opportunities

Adopt-A-Highway and Adopt-A-Trail

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.

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.

Tidewater Striders Walking Grand Prix August 1 - Memorial Scholarship 5K August 20 - Tidewater Striders 10 Miler TBD - Strider Mile October 28 - No Races November 4 - One Hour Racewalk November 23 - Striders Turkey Trot 10K November 23 - Turkey Trot 10K December 16 - No races

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! 14

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

Minutes – Monday, July 10, 2017 The meeting was called to order by Vice President Tom Randolph at 6:45 pm at the Joint Use Library in Virginia Beach. The following Board members were in attendance: Randy Cook, Jennifer Cowell, Jim Dare, Dan Edwards, Gene Edwards, Tom Randolph, Deb Redmond, Marie Price, and Tim Robinson. Steve Shapiro, Stephanie Manny and Drew Midland were absent.

with the Botanical Garden to make this a great event. There was a discussion about paying for a photographer at our races. It was again decided that it is up to each individual race director.

Scholarship: Dan Edwards said that the payments to the recipients will be made very soon.

Teams: Chairman Gene Edwards said we may have teams at the Memorial Run to compete against the Colonial Road Runners.

Scoring would be like cross country not age graded. The next race for Strider teams will be the Yorktown 10-mile in the fall.

The Walking Committee led by Chairman Tom Gerhardt, discussed their proposal to eliminate participation points as part of the walking grand prix. After a discussion of the pros and cons a vote was taken by the Board with 5 members for, 0 against, and 4 members abstained.

Volunteer: The Board decided on November 5th for the date of the volunteer party and Tom Randolph will try to procure the Ocean View Fishing Pier to have the party.

President’s Report: Steve Shapiro was absent.

Vice President’s Report:Tom Randolph reported that it looks like the Breezy Point Triathlon will no longer be held on the Naval Base. An effort will be made to sell the equipment that the Striders own for triathlons. The Summer Series begins July 11th at the Botanical Garden. Items are needed for the raffle held on August 1st. If you have anything to donate or know of any business that would like to contribute please give it to race director Jim Dare by July 15th.

Walking: 2017 Walking and Participation Grand Prix (WGP) - No WGZP event was scheduled for June. 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.

Virginia 24 Hour Run/Walk For Cancer –Team Tumor Busters and its supporters donated over $5,500 to the American Cancer Society, more than any other group. Approximately twenty teams participated in the fund raiser yet Team Tumor Busters was responsible over one fifth of the amount collected. All Walk Committee members were there. On June 11 George Nelson, event organizer, presented the Hartley Dewey Award for fundraising the Tumor Busters Team Leader, Steve Shapiro.

Treasurer’s Report: Dan Edwards said July will be a negative income month because of the Summer Series and the funds for the scholarships. He informed the Board about the 990 form which states the mission of the club and gives us tax exempt status. It will be on the IRS website and also available for all members to see.

Committee Reports:

Youth: More money will be spent to send Strider youth to summer running camps. The payments range from $50 to $200.00 and any Strider youth member can apply.

Audit: Tim Robinson said that the books are balanced and 2016 is closed.

Grand Prix: Tim Robinson is willing to score the running Grand Prix but needs the data base in Excel from J&A. The Board requested that Steve contact J&A to get this information.

Adjournment: The meeting was adjourned at 8:22 pm.

Respectfully submitted, Randy Cook, Secretary

Marketplace: Chairman David Harrah will have a table at the first three events of the Summer Series and will man the booth at the Rock n Roll on Labor Day weekend then he plans to retire. The Striders will try to get a replacement for Dave.

Walk Committee Report for July 2017 Committee Members: Tom Gerhardt, Chair Richard Pidgeon, Vice Chair Members: Barbara Gerhardt, Virginia Davis, Steve Shapiro

Membership: June was another strong month and the membership rose to what it was at the beginning of 2017 (1472-members) and we ended June with1468-members. We lost 33-members as of the 1st of July due to non-renewals etc. We also are down 45-members from one-year ago when we finished June with 1513-members.

There are 143-members needing to renew in July who have Strider memberships expiring on August 1st. July is normally the best month for membership with the Summer Series and associated discounts. Thanks to Ada (Rundown Editor) for reaching out once again to those lapsing members and I hope that effort continues as it is needed to grow the Strider Membership.

2017 Walking and Participation Grand Prix (WGP) - The YMCA 5K Independence 5K is the only WGP race in July.

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.

Walking Committee Policies and Procedures – The Tidewater Striders Board approved a change to the Policies and Procedures eliminating the Participation Award and allowing volunteer points to be counted in the WGP competition.

Race: July is a quiet month race wise except for the Summer Series. Jean Phelan deserves kudos for her hard work directing these events. The fall schedule is set. Discussion was held on the Strider’s Mile at Green Flash. We still do not have a firm date but decided to give race director, Drew Midland more time to work with Green Flash. The course for the Memorial Run has been approved and is new. Race director Jim Dare has been working 15

The RUNDOWN - August 2017

RRCA State News 2017 RRCA Championship Events in VA/DC Patrick Henry Half Marathon

August 26 – Ashland/Hanover County

Genworth Virginia 10 Miler

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

PRESENTED BY

Seashore Nature Trail 50K

December 16 – Virginia Beach

http://tidewaterstriders.com/seashore50K

OCTOBER 7 - 8, 2017 HamPton, VA

Gar Williams Half Marathon

December 10 – Carderock Recreation Area Potomac, Maryland

FOUR RACES TO CHOOSE FROM

Half Marathon, Half Marathon Relay, 5K & 1K

Tidewater Strider Run Meet-ups Dear Striders, I’d like to introduce myself to all the Striders I have not yet met. My name is Elliot Nuss, many of you know me from New Energy but I am not here to talk about our awesome youth running program, today. We know there are tons of you Striders out there pounding the pavement and trails everyday, so lets all get together for even more fun while we run. Over the next few months I will be “formalizing” existing group runs and maybe starting a couple new ones.

Looking for more? Try the

I will be requesting the assistance off ALL STRIDER MEMBERS for this process. I know there plenty of groups already out there meeting all the time to run. So if you are involved in one of these groups or the leader of one of these groups, let me know about it.

If you aren’t involved in a running group but want to be, let me know about it. If you would like to start a new running meet-up, let me know about it. Basically if you are out there running let me know about it because, If you wanna run fast, run alone If you wanna run faster, run together.

Lastly, I would like to announce the start of a 50k training group.

The main propose of this group will be to train for the Seashore Nature Trail 50k on Dec 16. This group will begin the last weekend in August and will meet for long runs each week, building to the race. This group will meet in the parking lot by Hot Tuna on Shore Dr. Look for more details about this group to come on Facebook and in the next Run Down. I look forward to seeing you guys out there at some of our runs.

Thanks Elliot Nuss

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The RUNDOWN - August 2017

New Energy - Tidewater Striders Youth Running Group

Director of New Energy: Elliot Nuss, coach@tidewaterstriders.com 757-409-7350

Youth Committee Chair: Angelo Celesia coach@tidewaterstriders.com 757-288-7715

Bad News - Summer is Almost Over; Good News - Fall Training Begins Virginia Beach Training Site Mt. Trashmore - Kid’s Cove area facing South Blvd.

Tuesdays/Thursdays, 5-6 p.m. Starts September 7 Suffolk Training Site Sleepy Hole Park Starts September 7 Monday/Thursday 5:30-6:30pm NewEnergySuffolk@gmail.com Norfolk Training Site Lakewood Park Starts September 7 Thursdays 5:30-6:30pm Dave@mediationhamptonroads.com Chesapeake Training Site Chesapeake City Park Starts September 7 Tuesdays/Thursdays, 5:30-6:30 p.m. frank.scaringello@gmail.com Peninsula Training Site Big Bethel HS Starts September 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

Betsy Pollard ran indoor and outdoor seasons this year for Western Branch. She started the season with a 2:34 800 and ended with a 2:21 in the open. She ran a 2:19 split at New Balance Nationals in the Girls Championship 4x8 relay. They got tenth place with a 9:16. She ran the 400 twice and went from 1:07 to 1:03. She qualified in the 1600, 800, and 4x8 at regionals, ran the 800 and 4x8 at States. Thanks to mom, Lou Pollard for the update on Betsy's runner season.

P.O.W.E.R Training Site Mt. Trashmore (near Kids Cove) Starts September 12 Tuesdays 5-6 pm me_koob@hotmail.com Volunteer Coaches are always needed especially as our youth running team grows. If you are interested please contact the Director of New Energy, Elliot Nuss

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 Coach Shep gets his young charges warmed up for the Summer Series Countdown Run. From left to right, Avery Diette, Titus Brueseke, Brady Powell, Ethan Diette, Ashley Diette, Unknown, AJ Caquias, Claire Brueseke, & Alexander Temple.

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The RUNDOWN - August 2017

Renew now if your name is listed below or on the next page

Membership Expires August 1, 2017 - This is your Last Rundown.

Holland Angello Liam Arocho Julie Blumenthal Anthony Bongard Scott Boyce Allan Brasdis Jess Brown Ida Bryant Lisa Buckman Danny Chappell Robert Crisp Kenneth Dahm Adam Dibble Nicholas DiLorenzo Leah DiNardo Blaine Dorough Jimmy Dorough Laura Dorough Riley Dorough Sarah Dorough Ryan Drew Christian R Erbig Mark Exley William Frey Hallie Griffiths William Grimes Bill Groeninger Baylea Gunkel Kim Gunkel Todd Gunkel Zoey Gunkel

Tina Haney William Hazel Alexandre Hebert Christopher Hipp Victor Holland Chris Hunt Alexandra Jones Kathy Jones Heather Keefe Gina Kelly Meghan Kelly Ursula Kelly Katherine Klotz Jay Kotchka Kristie Kysar Stacy Kysar Jonathan Leib Alexander Levitov Eli Lomogda John Lomogda Jonathan Lomogda Sylvie Lomogda Daniel MacKay Samuel Martin Conor McAnulty Linda Menkes Drew Midland Mindy Mizak Tom Murphy Deborah Mustin Mark Mustin

Mike Nestor Stephanie Nguyen Christi Nichols Daniel Nichols Grant Nichols Jaxon Nichols Angie Nishnick Emily Nissen Jonathan Nobles Peter Ombatij Dane Pascoe Cecily Pennington Gary Perkins Christopher Pieczynski Krissy Pieczynski Matthew Pieczynski Melissa Pieczynski Albert Popp Brittany Popp Erin Quay Leonette Rael Paryu RaeMasters Rob Reali Nancy Reeves Bill Riley Shannon Roberts Michael Scudder Leslie Shroyer Norman Slagle Aimee Slovensky Peter Slovensky

Daniel Smigielski Maria Smigielski Matthew Smigielski Brian Smith Erin Spare Jay Spare Joshua Spare Theresa Spare Dwight Starks Thomas Stilley Michael Stofocik James Templeton Chasity Tucker Jonathan Tucker Matthew Tucker Savannah Tucker Rebecca Tuttle Joyce Van Horn Andrew Ward Jenna Ward Ron Weaver Terri Weaver James Wento Howard White Guy Widlacki Shaye Widlacki Valen Widlacki Anna Wilson Josh Wilson Peter Zellner

Susan Ashley Elizabeth Barrett Lizzie Berman Patrick Boyd Isabella Butler Kristina Costabile Glenda Dennison Susan Dillard Lanny Doan

Jim Duffy Adrian Durdle Jim Dyson Joan Gustafson Aloana Hall Jena Hembree Jason Kuzmicki Randi Kuzmicki Margaret Lundberg

Tanya McInerney Rosalinda Perez Lucas Poljacik Bill Price Robert Rantanen Sophie Roush Andrea Sams Chris Sams Donovan Sams

Isaiah Sams Jason Sams Diana Scofield Bodhi Squillace Dominic Squillace Mindy Squillace Teagan Squillace Meagan Storey Cameron (Cami) Williams

Membership Expires September 1, 2017

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The RUNDOWN - August 2017 Membership Expires October 1, 2017 Benjamin Albala Brennan Anderson Chloe Anderson Colby Anderson Joshua Anderson Lisa Anderson Michael Barnes Jennifer Beasley Anna Behmer Sean Carnal Todd Carnal Rebeka Chaix Chris Clavin Alexis Dandridge Jordan Dandridge Berek Dostie Ruth Forehand Toni Fox Jackson Frey Jensen Frey

Christopher Goodson Mason Goss Sally Greb Zed Hameed Zena Hameed Brett Hewett-Sollars Christen Higginbotham Elijah Higginbotham Levi Higginbotham Rachael Higginbotham Eddie Hill John Hill Laura Hill Kimberly Howell Terry Kelly Victoria Ketzler Addison Klassen Caleb Kluzak Elle Lambert Julia Lambert

Kathy Lambert Ted Lambert Jessica Lettiere Verona Lindo Hailey Lindsay Sam Lindsey SeanJay Martin Jamie Matthews Philip McCollum Caitlynn Melanson Evan Melanson Alexi Messman Mykell Messman Terry Messman Brooke Miller Heather Morgan Masons Morgan Olivia Morgan Riley Morgan Lesleyanne Mulkey

with the Beekeepers GuilD of Southeast Virginia

Tyler Patrick Tony Pirrone Adi Pricer Karen Redmond Octavia Rinehardt Sophia Roberto Ethan Scott Alex Shearin Susan Sheets Patricia Simmons William Simpson Aryan Singh Alexander Smith Mary Spear Rhys Tepovich Jeff Terry Sean Toohey Addison Vandyke Joe Wood Davis Young

10am-4pm Saturday, August 19 Bee products, kids’ activities, vendors, live bee hive and more!

6700 Azalea Garden Road Norfolk, VA 23518 757-441-5830 NorfolkBotanicalGarden.org

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The RUNDOWN - August 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 - August 2017

SportsNutrition Nancy Clark MS RD www.nancyClarkRD.com

The Athlete’s Kitchen 2017 Sports Nutrition News from ACSM

In this era of highly competitive sports, more and more

runners, cyclists, soccer players and serious athletes are eagerly seeking information on how to fuel optimally.

Performance nutrition is also of interest to Marines, special operations troops such as the Navy Sea, Air and Land (SEAL) teams, and others in the military who need to perform at a very high level to both survive and to carry out their missions. Hence, effective fueling practices are a topic of great interest and research for the US Armed Forces.

At this year's annual meeting of the American College of Sports Medicine (the nation's largest group of sports medicine professionals, exercise scientists, and sports nutrition researchers; www.acsm.org), civilian as well as military exercise scientists presented the results of their recent research, some of which I have highlighted below.

This information might be of interest to you, whether you are a competitive athlete or soldier who trains for hours in the summer heat, winter cold, at high altitude, or for in preparation for a strenuous event—be it a military mission, Ironman triathlon or an adventure race.

Regardless of your reason for exercising, fueling well can greatly impact your ability to perform optimally today as well as invest in your future health and well-being.

Highlights of research on nutrition for military performance: • To become a Navy SEAL, you have to go through SEAL Qualification Training. A survey of 264 of these serious “military athletes” indicates their diets rated only 56 out of 100 on the Healthy Eating Index. This is slightly lower than the score of 59 for the general US population. To the disadvantage of these trainees, their dietary patterns were low in health-protective fruits, vegetables, whole grains and fish, but high in health-eroding refined foods with added sugar, fat and alcohol. This type of eating pattern promotes inflammation. By improving their food choices (more fruits, vegetables, whole grains, healthy fats), they could reduce systemic inflammation, which could enhance recovery from training, boost immune response and help them maintain better health. As you know, a sick soldier or athlete is not an asset to any team.

• Marines in training for acceptance to Special Operation Forces exercise extremely hard during their training program. One might think they would suffer from long-term undesired weight loss. Not the case. The trainees manage to restore the significant amount of weight lost weight after each period of intentional severe food deprivation.

For example, in the hardest part of the 261-day training program (days 115-123), the men burned about 6,400 calories a day. They had access to only 2,400 calories of food. That’s about 4,000 calories a day less than they needed! They lost, on average, 11 pounds (4.9 kg). The Marines intuitively returned to their baseline weights when they had access to adequate fuel. The body works hard to defend a genetic weight.

Athlete's Kitchen

• Speedy recovery from strenuous exercise is of key interest to military personnel. Beta-hydroxy-beta-methylbutyrate (more commonly called HMB; a natural byproduct of protein/leucine metabolism) has been shown to enhance muscle recovery from high intensity exercise.

Would HMB with supplemental probiotics (gut microbes that enhance protein absorption) be a way to enhance soldiers’ muscle recovery? To find the answer, soldiers took HMB + probiotics during 2 weeks of intense military training (carrying ~77 pounds (35 kg) of equipment while marching 16-19 miles (25-30 km) per night in tough terrain).

Results of this study suggest that HMB supplementation reduced the inflammatory response to intense training.

Combining HMB with the probiotic Bacillus coagulans was even more beneficial than HMB alone in maintaining muscle integrity during the intense military training. The question arises: Can athletes who eat a high quality diet with leucine-rich food (meat, fish, chicken, cheese, whey) + probiotic-supporting fiber-rich food (vegetables, fruit whole grains) reap the same benefits? No harm in trying!

• Staying healthy is important for soldiers and athletes alike; neither have time for illness due to upper respiratory tract infections (URTIs) such as colds. Would taking a high does of Vitamin D, which has been shown to improve immune function, offer protection? Ti answer that question, Marines in basic training received daily for 12 weeks either 1,000 IUs of Vitamin D-2 (the RDA is 600 IU) or a placebo. The majority (72%) of recruits reported getting a URTI during the 12 weeks. The high dose of Vitamin D offered no protective effect.

• Now that women can perform combat duty, a question arises: How well can they perform physically compared to the men? To find the answer, 302 marines underwent comprehensive testing including strength, flexibility, balance, power, agility, and physical fitness tests (pull ups, push ups, sit ups, bench press, 2-mile run, etc). They then were stratified into three groups: best (all men), middle (mostly men), worst (mostly female) according to the test results, regardless of sex or body fat. When compared by sex, the men, understandably, tended to have less body fat—except for the best performing women. The amount of the male or female marines’ muscle-mass determined athletic performance more so than their body fatness. The best-performing men and women in groups one and two had significantly more muscle than the men and women in group three. The researchers concluded that muscle mass may have a stronger association with performance during strength, aerobic, and anaerobic tests than does percent body fat. Another example of how the leanest athlete is not inherently the best athlete.

Sports nutritionist Nancy Clark MS RD CSSD has a private practice in the Boston-area (Newton; 617-795-1875), where she counsels both fitness exercisers and competitive athletes, teaching them how to eat to win. Her popular Sports Nutrition Guidebook, and food guides for marathoners, cyclists and soccer are available at nancyclarkrd.com.

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The RUNDOWN - August 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 - August 2017

Independence Day 5K

July 4, 2017 - Virginia Beach, VA 5K Finishers: 568 Race Summary & Highlights:

Volunteers Rick Brown Sharon Brown Virginia Davis Dan Edwards Sue Edwards Don Greene Nick Martin Tim Robinson

Another Virginia Beach tradition continues with the Annual Independence Day 5k at Mount Trashmore YMCA. The top three men were Daniel Jeriff, Solomon Gardea, & Andrew Nixon in 16:28, 16:31, & 17:27 respectively. Two Strider Master Runners, Joel Bell and Pete Gibson took the top two Master slots in 17:28 & 18:19 respectively. Steven McKendry was the third master in 19:44.

The top three women were Strider Octavia Rinehardt in 18:59, Christin Newman in 19:16, and Abby Balkus in 20:05. The top master women were Erin Wreski in 22:04, Kerry Johnson in 22:21, and Carolyn Harrison in 22:26.

Strider age group winners include Seth Sadler in 19:37, Nancy Delaney in 23:13, & James Moore in 19:54. Strider Bunny May was the top female walker in 44:37 and the top Male Walker was Strider Tom Gerhardt in 34:15.

Outside the Enchanted Forest, Scott Renshaw quickly snags a card during the Poker Run.

Complete results are available at TidewaterStriders.com.

Summer Series

Norfolk Botanical Garden - Norfolk, VA July 11 - Hoka Countdown July 18 - New Balance 1-Mile Random Relay July 25 - Saucony Poker Run

Race Summary & Highlights: This year was probably some of the best weather ever for the Summer Series - no rain delays, one really hot night but another that was a very pleasant July night. Hopefully that luck will hold up for the Mel Williams Memorial Scholarship 5K. The Summer Series has some competitive moments but is really just a fun time that includes the opportunity to run with fellow club members in a beautiful setting. The club is extremely luck that the Norfolk Botanical Garden opens their gates for our events.

The events could not happen without many volunteers, many that volunteer ahead of time and others that just jump in as needed on the night of the event. If your name was missed on the volunteer lists, please email the race director to get it added. This is especially important if you are competing in one of the Grand Prix.

While speaking of volunteers we need to recognize the efforts of the race directors, Jean Phelan and Virginia Davis. Thank you for continuing this fun Summer Tradition. A special thanks also needs to be extended to Mike Robinson and the entire Running Etc staff for manning the test run booths and arranging sponsors for each week. A pair of shoes was given out each week in the first drawing of the evening for those that ran in some test shoes.

The closest finishers to zero on the clock were Chad Simpson and Margaret Kopacz during the Hoka Countdown. The Random Relay was won by Daniel Read, Erica Jackson, & Harry Haveles. The second team consisted of Rachael Zimmer, Jennifer Bowers, and Jeffery Dover. The first walker relay was Kelsey Kopacz and Mo Ventrice. The second walker relay was Marie Price and May Boyd.

The Tuesday night fun is not over, be sure to come out to Norfolk Botanical Garden on August 1 for the Mel Williams Memorial Scholarship 5K. The start time is at 6:10pm for Walkers and 6:30pm for Runners. This is an event for the Hampton Roads Super Grand Prix, Running Grand Prix, and the Walkers Grand Prix.

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The RUNDOWN - August 2017 Summer Series Week 1 Hoka Countdown Volunteers Cindy Alexander Betty Brothers Dick Brothers Bob Brunner Eric Cowell Jennifer Cowell Virginia Davis Carol Goodwin Ben Hagerty Dave Harrah Dennis Hebert Tony Heimer Terry Koob Jeanne Kruger-Williams Barb Mathewson Tosana Tom Murphy Jean Phelan Bill Price Tim Robinson Lori Sherwood

Summer Series Week 2 New Balance 1-Mile Random Relay Volunteers Jean Phelan Virginia Davis Dave Harrah Dick Brothers Betty Brothers Terry Koob Dennis Herbert Ben Haggerty Steve Shapiro Tony Heimer Lori Sherwood Diane Haupt Cindy Alexander Bob Boyce Dwight Kane Tom Randolph

From left to right: Heidi Sleasman, Peter Pommerenk, and one of the Summer Se-

ries Race Directors, Jean Phelan.

24

Summer Series Week 3 Saucony Poker Run Volunteers Betty Brothers Dick Brothers Megan Gonzales (Green Run HS) & her students: Sara Wicher, Mason Tarkenton, Jonathan Olveda, Savanna Cross, Carolina Valverde Arthur Walker Ben Hagerty Lori Sherwood Cindy Alexander Joan Gustafson Tom Murphy Diane Haupt Tom Randolph Stacin Martin Tommy Neeson Dave Harrah Dennis Herbert Terry Koob Steve Shapiro Jan Yerkes Tony Heimer Tim Robinson Dwight Kane Barb Mathewson Great Bridge Volunteers: Katie Degregory, Chloe Allison, Ally Jones, Adam McMullen, Tyler Allison, Morgan Will, Oren Miller, Nick Martin

The RUNDOWN - August 2017

Summer Series Tribute

by Sunny Fox

WOOHOO—another race done at Norfolk Botanical Garden last night.

Tidewater Striders Summer Series – Race number TWO. RANDOM RELAY – best better run like the WIND – that’s RIGHT! ‘Cause there is ROOTBEER and PIZZA when you are through.

Now for the FIRST TIME EVER, I was in the LEAD! 2nd person in the relay—running like I had some SKILL! I was movin’ with a bit of SPEED… Until this DUDE passes me like I’m STANDIN’ STILL! LOL And every Tuesday evening in July is LOTS of FUN And we don’t mind that SUMMER HEAT. It’s like a weekly family reunion when we are done Because we all talk and have plenty to eat.

Our club poet, Sunny Fox, does look amazed at being in first place during the relay after her relay partner, Tripp Southerland gave her the lead. Below, Eli Lomogda is focused as he crosses the bridge.

Looking forward to next week where you need a buck.

It’s the awesome POKER races.

But bring on your VEGAS luck I’m going to get me FIVE ACES.

Above, Daniel Read collects one of his aces from Morgan Will on his way to Victory with not only the best hand but the first runner to finish.

He's followed closely by Jeffrey Dover. If you're taking bets on the Scholarship run don't count these two out, they are on a streak. Below from left to right: Marie Price and May Boyd - the second place relay team among walkers.Noah Boyce, Terry Koob, Scott Boyce, Robert Smith, and Runner 916! Strider Vice President Tom Randolph and one of the Summer Series, Race Directors Virginia Davis.

25

The RUNDOWN - August 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.

Grandma's Marathon

Tread Nightly & Tread Brightly Half Marathon

Richard Pidgeon 7:53:34 Amy Randolph 4:13:08 Tom Randolph 4:07:36 Steven Shapiro 6:15:18 Denise Singleton 5:54:08 http://www.grandmasmarathon.com

Susan Hagel Heidi Sleasman

June 17, 2017 - Duluth, Minn.

July 21 & 22, 2017 - Charlotte, N.C.

Alaska Airlines Rock 'n' Roll Seattle Marathon June 18, 2017 - Seattle, Wash.

Mary Spear 5:48:11 http://runrocknroll.competitor.com/ seattle

Grandfather Mountain Marathon July 8, 2017 - Boone, N.C.

Susan Hagel 5:10:08 http://www.hopeformarrow.org/ gmminfo.htm

Boilermaker 15K

July 9, 2017 - Utica, N.Y.

Sherry Celesia Angelo Celesia Debbie Kopecky Jeanne Kruger-Williams Mark Manny Stephanie Manny Tom Murphy Jean Phelan Rob Stanton Ann Stern Robert Stern Julie Vaughn http://www.boilermaker.com/

1:45:33 1:24:49 1:24:11 1:49:09 1:00:41 1:02:14 1:14:26 1:34:51 1:23:03 1:33:55 1:21:05 1:18:40

Humana Rock 'n' Roll Chicago Half Marathon July 16, 2017 - Chicago, Ill.

Jack Gorman 1:44:42 (3 A/G) John Gorman 2:00:31 Karen Schenck 3:23:32 5K Karen Schenck 44:27 http://www.runrocknroll.com/chicago/

Cypress Run

July 22, 2017 - Cypress, Calif.

Jami Callahan-Brill 52:14 (2 A/G) http://www.cypressca.org/government/ departments/recreation-communityservices/cypress-run

4:13:56 4:22:15

Susan added: I thought I was going to absolutely crush the Tread Nightly, Tread Brightly (a half marathon at night and a half marathon the following morning). It absolutely crushed me. The race was down in Charlotte, N.C. at the Whitewater Training Camp on some very hilly and quite technical trails around the facility. I managed to finish the Tread Nightly (barely--it had a 4:30 time limit and I came in at 4:13--and last in my age group).

I was OK (even with a fall around mile 4--that hurt!) until the water stop at mile 8. I was already hot, tired, and dehydrated (even though I carried extra water with me). When I pulled in, they had run out of water. The guy just looks at me and says, there's some in two miles. Two miles felt like an eternity in that heat and humidity. I had to walk those two miles. Slowly, so that I wouldn't dehydrate more.

I seriously contemplated a DNF for the first time ever (even when things get bad I usually say to myself that at least I can finish a race) and followed a guy in even worse shape for those two miles (he was delirious and really dehydrated and finally puked up his guts just past the 10-mile aid station so they pulled him from the race there) so that I'd have some company and because I was worried about this guy. I got a bit of second wind after rehydrating so that I could finish, but it was really difficult. There were quite a few people who did not finish, so I feel like finishing was quite an accomplishment; but wow, this race was much, much more difficult than I anticipated, especially with the heat and humidity issues.

When I met my friends at the finish, we all discussed our options for the next morning.

None of them wanted to do the morning half (and neither did I), but I have a tough time not doing something I set my mind to do. In the end, I decided not to start the Tread Brightly this morning. I noticed that I was not alone. There were almost 50 less participants this morning than last night. I think it was the right decision though. I felt off most of the day today and had a hard time getting my appetite back, so I think I was still feeling the effects of dehydration today. I *probably* could have run/walked it and finished today, but I wouldn't have enjoyed it and would most likely have been miserable. And, there is the possibility that I would have had to have been pulled from the race or not finished it.

A tough race indeed. I have no desire to go back and run this one.

Multi-Sport Events

These results are based on competitors' notification to the Editor or Steve Scudder. All these results are available at http://www.ironman.com/

Ironman 70.3 Raleigh

June 4, 2017 - Raleigh, N.C.

Michael Scudder

Swim Bike Run Total 48:28 3:34:57 2:58:46 7:30:51

Ironman 70.3 Eagleman

June 11, 2017 - Cambridge, Md.

Vincent Ortiz

Swim Bike Run Total 39:11 2:30:12 1:45:39 5:03:42 (1 A/G)

Ironman Lake Placid

July 22, 2017 - Lake Placid, NY

Swim Bike Run Total Vincent Ortiz 1:16:36 5:47:57 3:51:18 11:09:50 (4 A/G) Congratulations to VInce for an impressive performance. Unfortunately, the World Championship Slots only rolled down to third place.

26

The RUNDOWN - August 2017

Team Mel celebrates the finish: From left to right: Angelo Celesia, Rob Stanton (green shirt), Sherry Celesia, Julie Vaughn, Deb Kopecky, Tom Murphy, Jean Phelan, Eli Carmeli (behind Jean), Bob Stern, Ann Stern, Stephanie Manny, Mark Manny, & Jeanne Kruger-Williams. Photo courtesy of Deb Kopecky.

Team Mel Runs Utica BoilerMaker 15K

Thank you to Deb Kopecky, Sherry and Angelo Celesia for contributions to this race summary.

One of Mel Williams favorite races was a guys' trip to the Utica Boilermaker. This year women were allowed to join the trip as a tribute to Mel. Jeanne Kruger-Williams was able to celebrate her birthday weekend with great friends at a special race.

Highlights of the weekend include Stephanie Manny finishing third in her age group, and Angelo in his first distance run after obtaining a bionic knee.

The race was fast as Angelo noted that the finishing times were the "fastest 15K times I have ever seen"; a large prize purse may be incentive. There were no flat surfaces, if you are not uphill you are downhill. There was incredible crowd support every inch of the way for the 15,000 15K runners signed up. The weather was beautiful - extremely low humidity and 60 degrees at the start. The race scenery went through awesome farming country with plenty of cows, horses, deer, skunks, turkeys, raccoons, snakes and other assorted creatures. There were name performers with all the local beer you can drink at the after party. It sounds as though this may continue to be an annual trip.

Our President Steve Shapiro, Richard Pidgeon, Amy Randolph, and Tom Randolph after the Grandma's Marathon in Duluth,Minnesota.

Photo courtesy of Tom Randolph

27

The RUNDOWN - August 2017

Creating Lifetime Memories while Pursing a Goal

by Sarah Gorman

Striders John Gorman and his 13-year-old son Jack will be competing in the upcoming Rock ‘n’ Roll Virginia Beach half marathon, their ninth half marathon race this year. The father-son team is attempting to enter the Rock ‘n’ Roll Race Series Hall of Fame by completing 15 qualifying races in one calendar year.

Jack will also be defending his title next month as top male in the 12-14 division. “I think I can drop 10 minutes off my time from last year,” said Jack, who previously ran a 1:55:20. He has placed in the top three in three other races this year.

John and Jack recently returned from Chicago with “Eight Track Medals” for completing eight half marathons each so far in 2017.

They have traveled as far as San Diego, where in addition to the half marathon, they competed in the Rock 'n' Roll 5k with Jack’s grandfather – John Jr., John III, and John IV all in one race.

All the other races have been father-son roadtrips, even Arizona in January. They have enjoyed beignets and a ghost tour in New Orleans, the Pro Football Hall of Fame in Canton, OH, and Georgia’s Rock City, among other small roadside attractions along the way.

Above, John III, John IV, and John Jr competed in the San Diego Rock 'n' Roll 5K. Directly below and then going counter-clockwise: It's not just about the run but also exploring the country. A fun selfie in Chicago, then Rock City Gardens in Chattanoga; Jack and John show the status of their check off list! Chicago and Eight Track Medals are the final shot! Pictures courtesy of John Gorman.

“It is fun to tackle a challenge together," John said. "It's a great way to make memories."

28

The RUNDOWN - August 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!

Race Promo Codes

10k Across the Bay on November 5, 2017 - use AMBFISH17 for $5.00 off registration.

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.

29

The RUNDOWN - August 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 30

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 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 September 7, 2017 - Tuesdays /Thursdays, from 5-6 p.m., at Mt. Trashmore (Kid's Cove area facing South Blvd) fitnuss757@gmail.com Suffolk Training Site: Starts September 7 - Sleepy Hole Park, Mondays/Thursdays pm NewEnergySuffolk@gmail.com

5:30-6:30

Norfolk Training Site: Starts September 7 - Lakewood Park, Thursdays 5:30 – 6:30 pm Dave@mediationhamptonroads.com Chesapeake Training Site: Starts Sept 7 - Chesapeake City Park, Tuesdays/Thursdays 5:30–6:30 pm frank.scaringello@gmail.com Peninsula Training Site: Starts September 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 September 12 - Tuesdays from 5-6 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)

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!

2017 Memorial Scholarship 5K At The Gardens

A Tidewater Strider Summer Series Event

The Mel Williams Memorial Scholarship 5K 5K Run/5K Walk Tuesday, August 1st, 2017

Registration – 5:00PM 5K Walk – 6:10PM 5K Run – 6:30PM Raffle Prizes – 7:15PM (must be present to win) This is a Tidewater Strider Grand Prix Event!

IT IS STRONGLY RECCOMENDED THAT YOU PREREGISTER! Race proceeds will go to the Mel Williams Memorial Scholarship Fund for one of the five scholarships the Tidewater Striders award each year.

ENTRY: A $20 contribution to the Scholarship Fund provides your race entry and one (1) ticket for

50 great raffle prizes with total value of more than $8,000. Contributions of $30, $40 or $50 get you three, five or twelve raffle tickets, respectively. Contributions of $75 or $100 yield 20 or 30 raffle tickets! Additional raffle tickets will be available for purchase on race day. Golden Runners and Race Pass users may run for free, but MUST purchase raffle tickets to participate in the raffle.

Note: There is a fee of $3 per person for entry into the Norfolk Botanical Garden.

REGISTRATION: Preregister online at http://www.tidewaterstriders.com/races/race-schedule. Use

the link on the race schedule. Mailed preregistration forms must be received no later than July 29th.

We recommend mailings be postmarked no later than July 26th. See mailing address on registration form. Race day registration starts at 5PM.

***NOTE: All pre-registrants through 15 July get three additional raffle tickets.

After 15 July through 29 July, the minimum contribution is $25 and preregistrants get two additional raffle tickets. *** POST-RACE: Great post-race refreshments along with music.

For more information, please contact: Race Director – Jim Dare, (757) 621-1993, jamesdare2@cox.net

The Mel Williams Memorial Scholarship Fund has been established to support a scholarship for graduate students to honor the memory of former Strider and educator, Mel Williams. As part of the Tidewater Striders Scholarship Program, each year the Fund may provide an award of up to $5,000 to a college or university student athlete based on academic and athletic achievement, community service, and club involvement. In the past 35 years, the Striders scholarship program has awarded more than $260,000 to deserving student athletes.

Note: The Tidewater Striders is a 501(c)3 corporation; contributions to the Mel Williams Memorial Scholarship Fund are tax deductible to the extent of existing law.

Many thanks to the Norfolk Botanical Garden and to all our generous prize donors and sponsors! Raffle prize contributors will be recognized at the race and in The Rundown. Please see the poster in the finish line area, as well as the September issue of The Rundown, for the final list of contributors and the names of Tidewater Striders who helped secure raffle prizes.

TIDEWATER STRIDER MEMORIAL SCHOLARSHIP 5K RUN and 5K WALK

(NO REFUNDS, EXCHANGES OR TRANSFERS. INCOMPLETE APPLICATONS WILL NOT BE PROCESSED)

CHECKS PAYABLE TO: TIDEWATER STRIDERS GOLDEN RUNNER NO. _____ MAIL ENTRY TO: MEL WILLIAMS MEMORIAL 5K, 3514 NORWAY PLACE, NORFOLK, VA 23509 (PLEASE PRINT) (PLEASE PRINT) (PRETTY PLEASE PRINT) (PLEASE PRINT) (PLEASE PRINT) Name (First, MI, Last): ___________________________________________________________________ Street Address: ________________________________________________________________________ City: __________________________________________State: _____ Zip: _________________________ Age: ________

Sex: M____ F____ Tidewater Strider? Y____ N____

5K RUN ____5K WALK ____

Entry Contribution/# Tickets: (___$20/$25-1) (___$30-3) (___$40-5) (___$50-12) (___$75-20) (___$100-30)

(Remember:

This is a low overhead race. All entry and raffle tickets contributions are tax deductible to the extent of existing law and go directly to the Mel Williams Memorial Scholarship Fund as part of the Tidewater Striders Scholarship Program.)

I understand that running and/or walking a road race is a potentially dangerous 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 and/or walking in this event, including but not limited to; falls, contact with other participants, the effects of the weather including heat and humidity, traffic and the condition of the roads or trails, and 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 Tidewater Striders, the City of Norfolk, The Norfolk Botanical Garden, The Norfolk Botanical Garden Society, race officials, volunteers, and all sponsors, their representatives and successors from all claims and liabilities of any kind arising out of my participation in this event. I grant permission for all the forgoing to use any photographs, motion pictures, recording or any other record of this event for legitimate purposes. I understand that this is a road race conducted under the rules of the RRCA and USTAF, is not intended for baby joggers, skates, roller blades, and dogs on leashes, and I will abide by these guidelines.

_________________________________ Signature Signature (Parent or legal guardian if under 18)

_________ Date

_________________________ Email Address

HEY KIDS COME OUT AND GET MUDDY WITH US!

presented by

AUGUST 12

2017

ON BASE AT JEB LITTLE CREEK, VIRGINIA BEACH

www.asymcamudrun.com

sponsored by

Tune Up / Training Event for all the Fall half & full marathons Hampton Roads Super Grand Prix Event & Walk Grand Prix Event

STRIDER SUMMER ROAD 10-MILER

Sunday, August 20th, 2017 - Dismal Swamp Canal Trail 7:30am Race Start

9:30am Postrace Party begins at Woody’s Bar & Grill

ENTRY FEE: $25 - $22 Strider Members by July 31; $30 for all Aug 1-18, $35 8/19 or later.

Golden Runners need to use their promo code which they will receive via email by July 31; processing fees apply for Golden Runners. GR promo code discount only available during early registration REGISTRATION: Register online at https://www.raceit.com/Register/?event=40799. Paper entry forms not available.

LATE REGISTRATION & PACKET PICK-UP: 6:30am Race Day at the Dismal Swamp Canal Trail or 3-5pm on Saturday, Aug 19th at Running Etc, in Virginia Beach. Packet pick-up and check-in must be complete by 7:20am on race day.

COURSE: This is a 5-mile out and 5-mile back course on the closed 2-lane roadway at the Dismal Swamp Canal Trail Park in Chesapeake.

FLUIDS AND FOOD: There will be 3 aid stations with water and replacement drink (i.e., Gatorade Endurance and PowerGels. Aid station locations will be at 2.5, 5, & 7.5 miles.

TIME LIMITS: The race starts at 7:30 AM; finish line will close at 10:30. Walkers may arrange an early start or self-time after 10:30.

DIRECTIONS & PARKING: Dismal Swamp Canal Trail: Intersection of 1600 George Washington Hwy S & Dominion Blvd.& Old Rt-17, Chesapeake, VA 23323 off Rt 17 .

AWARDS: Awards for the top 3 overall female and male finishers in the following categories: overall, 19 & under, 20-29, 30-39, 40-49, 50-59, 60-69 and 70+, and Walkers AMENITIES & POST-RACE FESTIVITIES: Quality race shirts provided. Onsite hospitality & refreshments and post‐race party from 9:30 - 11:30 AM at Woody’s Bar & Grill, 123 N. Battlefield Blvd., Chesapeake, VA. Beverages and food will be complimentary to race participants & volunteers.

VOLUNTEERS NEEDED. Get a shirt, a party and the gratitude of all our racers. If you can help, please email the race director Dan Edwards, lionrun@aol.com MORE INFORMATION: The Race Director and the Tidewater Striders reserve the right to modify or cancel events as needed in the interest of public safety or access restrictions to the venue. No refunds can be given in the event of modification or cancellation. For additional info contact the race director Dan Edwards, lionrun@aol.com 757-495-3551 or go to http://tidewaterstriders.com/races

Many Thanks to the professionals at Chesapeake Park & Recreation for the use of the beautiful Dismal Swamp Trail park.

$40 - REGISTERED THROUGH 9/30

$35 - REGISTERED/POSTMARKED BY 9/6

$30 - REGISTERED/POSTMARKED BY 7/31

$25 - REGISTERED/POSTMARKED BY 5/31

Age (on 9/30/17)

Register online or complete the form below, and mail with payment to: Neptune Festival 8k 265 Kings Grant Road, Suite 102 Virginia Beach, VA 23452

AND 26 YARD CRAB CRAWLER RACE

NEPTUNE’S FORTY-FIRST ANNUAL

NEPTUNE’S 8K AND 5K RACE SATURDAY, SEPTEMBER 30, 2017 24TH STREET PARK START/FINISH VIRGINIA BEACH OCEANFRONT

RACE SCHEDULE 5K 7:45AM START | 8K 8:15AM START 26YD 10:00AM START

VISIT US ONLINE FOR REGISTRATION, PACKET PICKUP & MORE RACE INFO WWW.NEPTUNEFESTIVAL.COM

REGISTER TODAY FOR BEST RATES Oktoberfest 5K Registration Fees: Run starts @ 10:00 AM $30.00 - postmarked before 9/9/17 $35.00 - 9/10/17 to 9/23/17 $40.00 - 9/24/17 to 10/7/17 $45.00 - Day of run

Oktoberfest 1 Mile Fun Run/Walk Registration Fees: 1 Mile Run/Walk starts @ 9:40 AM $25.00 - postmarked before 9/9/17 $30.00 - 9/10/17 to 9/23/17 $35.00 - 9/24/17 to 10/7/17 $40.00 - Day of run/walk

You will NOT be able to pay with credit card on race day, only cash and checks will be accepted.

ALL PARTICIPANTS WILL RECEIVE: Short Sleeve Tek (moisture wicking) T-Shirt, participant medal, and runner’s packet.

Entry to Post Race Party with beverages, bratwurst, hot dogs, & beer.

Last day for shirt in guaranteed size is September 23rd, 2017.

AWARDS: Awards for the top 2 overall female and male finishers in the following categories: overall, 19 & under, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69 and 70+ REGISTER ONLINE AT: www.RaceIt.com OR mail check payable to Kempsville Lions Club and a completed & signed entry form to: John Moreau, 800 Kings Creek Drive, Virginia Beach, VA 23464 PROCEEDS WILL BENEFIT: The Blind, Sight Impaired, Hearing Impaired, Diabetes Research, Lions Diabetes Youth Camp, Preschool Vision Screenings, Scholarships each year to three graduating seniors, and Youth.

PACKET PICK-UP:

RUNNING ETC 1940 Laskin Road, Suite 308 Virginia Beach, VA 23454 Saturday, October 7, 2017 2:00 pm — 5:00 pm

QUESTIONS: Please contact Race Director: John Moreau, 757-754-5890, email jmoreau3@aol.com

Please Print Clearly: Name (first, mi, last) Street Address City, State, Zip Phone Number Sex:

M

Date of Birth F

Age on race day

Emergency Contact (First and Last Name, Phone Number) Please circle one.

Adult Shirt Size:

S

M

L

XL

Youth Shirt Size:

YS

YM

YL

YXL

XXL

Email Address (required to receive registration confirmation) How did you hear about this event?

Organizers reserve the right to cancel for any reason Incomplete applications cannot be processed. **Make checks payable to Kempsville Lions Club** Race Waiver: Please read this carefully, MUST BE SIGNED! I understand that I am running/walking a race that is a potentially hazardous activity and poses certain serious health risks. I represent that I am medically able and properly trained to participate in this event. I agree to abide by the decision of a race official relative to my ability to safely complete the run/walk. I have read this waiver and release, and also fully understand and agree to its terms. I, acting for myself and anyone entitled to act on my behalf, now and forever, waive, release, defend, save and hold harmless, the Kempsville Lions Club, The City of Virginia Beach, Virginia Beach Parks and recreation, its representatives, and agents, Tidewater Striders, race officials, volunteers, Le Bon Enfants, all sponsors and their representatives and successors, from and against, any and all claims and liabilities, whether based on personal injury, death or monetary loss, which may arise out of my participation in this event. I assume all risks associated with running/walking in this event including falls, contact with other participants, and the effects of the weather, the traffic, condition of the roadways and trails, and such other risks known and appreciated by me.

In addition to the foregoing, I agree that my entry fee is not refundable or transferable for any reason; I also grant the right for all of the foregoing to use any photographs, motion pictures recording devices, or any other record of this event for legitimate purposes. I further understand that this event is a road race conducted under the rules of the RRCA, is not intended for skates, roller blades, bikes, or dogs on leashes. I agree to abide by RRCA rules and any other applicable rules, laws, or guidelines.

The Kempsville Lions make no warranties as to the conditions, safety, distance accuracy, or suitability for running or walking of the route.

Run/Walk at your own risk!

Signature (Parent or guardian if under 18)

Date

OCTOBER 21, 2017 * 7:30AM

MT. TRASHMORE * 310 EDWIN DR, VA BEACH, VA 23452 Race Fee:

$35 - includes 5k race, t-shirt, medal (registration will close on 10/20)

Registration:

www.makingstrideswalk.org/hamptonroadsva

- Click on “Join this Walk” - Create an Account - Select “Join as an Individual” - Select “5K” under “there are 2 ways to participate” - Complete the rest of the registration process.

The Making Strides Walk will begin at 10am, so we invite all runners to hang out with us after they run and invite their friends and family to walk the FREE walk with them at 10am.

SEASHORE NATURE TRAIL 50K AT FIRST LANDING STATE PARK 9TH ANNUAL -- SATURDAY, DECEMBER 16, 2017 - RACE STARTS AT 8:30 AM

2017 State RRCA Ultra-Distance Championship Race RACE INFORMATION: Contact the race director, Stacin Martin (stacin.martin@gmail.com or 757-8397711). Go to http://tidewaterstriders.com/seashore50K/.

NO TRANSFERS, DEFFERALS, OR REFUNDS ENTRY FEE: $80 before October 1; $100 from October 1 to December 15. Entry fee for Tidewater Striders members who have a Golden Runner membership is $40 before October 1, and $60 from October 1 to December 15. Eighteen (18) is the minimum age to enter.

LIMITED NUMBER OF PARTICIPANTS: The race field is limited to a total 300 registered runners.

REGISTRATION: Online registration, go to www.raceit.com. If the race is not filled, runners may register at packet pick up Friday, December 15. NO RACE DAY REGISTRATION. The race has sold out the previous five years.

COURSE: This 50K (31.1 miles) race is run on the trails of First Landing State Park in Virginia Beach, with less than 1.5 miles on a paved road. The two-loop course is lined with trees and follows dirt trails through a variety of ecosystems. The main trail is mostly flat, while side trails are slightly hilly with some tree roots to negotiate in certain sections. Wooden bridges are also found on several trails.

FLUIDS AND FOOD: Various fluids and snack-type foods will be provided both prior to and after the race.

Two aid stations on the course, each passed multiple times, will provide fluids, sports drinks, and carbohydrate/protein snacks.

TIME LIMITS: The race starts at 8:30 AM with a time limit of 8 hours for official finish. Runners must reach Aid Station 6 (22 miles) by 2 PM and Aid Station 7 (25 miles) by 2:45 PM. These cutoffs are strictly enforced. No official finish will be given if runners do not exit these Aid Stations by these times.

HOST HOTEL: Virginia Beach Resort Hotel and Conference Center is the host hotel. A discount room rate is available to participants. When booking a room mention Tidewater Striders and Seashore 50K to get that rate. http://www.virginiabeachresort.com/.

DIRECTIONS TO RACE START: From I-64, take Northampton Boulevard (Route 13) to the Shore Drive th exit; turn right and continue on Shore Drive and continue as it turns into Atlantic Ave. Turn right on 64 th Street and continue into the park and to the end of 64 Street at the Narrows boat ramp area.

PACKET PICK-UP: To avoid the race day rush, please pick up your race packet on Friday, December 15 at the Host Hotel between 4:30 and 7:00 PM. Alternatively, you may pick up your race packet on race day morning at First Landing State Park beginning at 7:30 AM. AWARDS: All official finishers will receive an award. The following overall and age group awards will be presented: (1) First three overall male and female finishers; (2) First three submasters (age 30-39) male and female finishers; (3) First three masters (age 40 and above) male and female finishers; (4) First three senior masters (age 50-59) male and female finishers; (5) First three grand masters (age 60 and above) male and female. Overall place winners are ineligible for submasters, masters and senior awards; masters place winners are ineligible for senior awards. FIVE TIME finishers will receive a special award.

AMENITIES: All entrants will receive a premium long sleeve technical shirt. Please note your size (unisex) on the registration form. Sizes are not guaranteed for registration after November 1.

INCLEMENT WEATHER OR NATIONAL SECURITY: The Race Director and the Tidewater Striders reserve the right to modify or cancel events as needed in the interest of safety or access restrictions to the venue. No refunds can be given in the event of modification or cancellation.

Many Thanks to the professionals at First Landing State Park for the use of their beautiful trails for our 50K race.

Participate in a Research Study

The study will involve:

 Listening to music during resting energy expenditure measurements  A free body composition exam (Bod Pod)

To participate in this study, you should:

 Be aged 18-65 years  Have no metabolic disorder or significant cardiopulmonary disease  Not be using any medications that are known to affect energy expenditure

Contact person: 757-683-6407 or zspli001@odu.edu

757-683-6407 zspli001@odu.edu

757-683-6407 zspli001@odu.edu

757-683-6407 zspli001@odu.edu

757-683-6407 zspli001@odu.edu

757-683-6407 zspli001@odu.edu

757-683-6407 zspli001@odu.edu

757-683-6407 zspli001@odu.edu

757-683-6407 zspli001@odu.edu

757-683-6407 zspli001@odu.edu

757-683-6407 zspli001@odu.edu