February Rundown 2018

February 2018 Edition

The e-RUNDOWN

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

Tidewater Striders On The Road it all starts on page 25!

Contents What's Up, Next? . . . . . . . . . . . . 3 President’s Corner . . . . . . . . . . 4 Resolution Race Report . . . . . . 5 Vice President's Corner . . . . . . 6 Grand Prix . . . . . . . . . . . . . . . . . 8 Adopt-A schedule . . . . . . . . . . 13 New Energy . . . . . . . . . . . . . . . 14 Hall of Fame . . . . . . . . . . . . . . . 15 Volunteer Thank Yous . . . . . . . 16 FAQ's about membership . . . . 18 Annual Banquet . . . . . . . . . . . . 23 Distance Series . . . . . . . . . . . . 24 Striders on the Road . . . . . . . . 25 New Energy Dates . . . . . . . . . . 35 Scholarship Highlight . . . . . . . 36 Beginner Tips . . . . . . . . . . . . . . 37 RUNDOWN Ad Rates . . . . . . . . 38 Athletes Kitchen . . . . . . . . . . . 40 Scholarship Application . . . . . 41 Membership Application . . . . . 44 Walkers . . . . . . . . . . . . . . . . . . . 45

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Upcoming Events Distance Series Jan 27

Distance Series Feb 24

Annual Banquet & Hall of Fame Induction Feb 3

Love Run 5K Feb 17

Yuengling Shamrock Marathon Mar 16-18

Bunny Hop 5K Mar 24

Future Rundown deadlines: February 19 for March Issue March 19 for April Issue April 23 for May Issue May 21 for June Issue June 18 for July Issue

February 2018 -- September The RUNDOWN The RUNDOWN 2017 The RUNDOWN - February 2018 - Issue Number 499 Striders Service Directory

Board Of Directors Officers:

Committees:

(Offices held until end of 2018-board elections last 2 years)

com

Steve Shapiro, President sshapiro@hampton.gov 757-592-6720 Randy Cook, Vice President randycook48@cox.net Stacin Martin, Secretary stacin.martin@gmail.com Tim Robinson, Treasurer IdahoTJr@yahoo.com

• Open Bar: from 5-6 (beer, wine, soft drinks)

Adopt-A-Trail: Chris Catoe ccatoe@cox.net Advisory: Sam Wittenberg samwit@cox.net Audit: Tim Robinson IdahoTJr@yahoo.com Awards: Barb Mathweson rbmathew@aol.com Banquet: Ada Lester ada@triduo.com Budget: Dan Edwards lionrun@aol.com Coach (Club Coach): Elliot Nuss fitnuss757@gmail.

• Where: to be held at the Norfolk Yacht and Country Club, 7001 Hampton Blvd, Norfolk, Virginia 23505

Constitution & Bylaws: Tom Randolf Trando1000@

aol.com

Elections: Susan Snead (285-7716)

Grand Prix: Running:

Needed Triathlon: Lisa Armistead ljarmistead@cox.net Walking: Tom Gerhardt tg2613@email.vccs.edu Youth: Debbie Redmond dredmond90@gmail.com Hall of Fame: Bee McLeod bee.mcleod@cox.net History: Jim Dare jamesdare2@cox.net Marketplace: Dave Harrah tidesbb@aol.com Membership: Bob Brunner bobbrunner7@gmail.com Multisport: Gene Bachman genebachman@verizon.net Nominations: Jean Phelan jphelanrun@gmail.com and Rich Hildreth rmhildreth@icloud.com Photography: Race Directors Programs: Jean Phelan jphelanrun@gmail.com Publications: TBD Public Relations & Publicity: Drew Midland ajmidl@gmail.com & Marie Price run@cox.net Race Committee Co-Chairs: Rick Brown Injunrick@aol.com or Dan Edwards lionrun@aol.com

Scholarship: Dan Edwards lionrun@aol.com or Jim Dare jamesdare2@cox.net Teams: Gene Edwards F14casper@cox.net Volunteer: Marie Price run@cox.net Walking: Tom Gerhardt tg2613@email.vccs.edu Web Site: Tommy Neeson brewerpatriot@yahoo.com & Drew Midland ajmidl@gmail.com Youth New Energy: Angelo Celesia coach@tidewa-

The RUNDOWN is published monthly by the Tidewater Striders, a nonprofit educational and recreational organization for running, walking and triathlon enthusiasts in the Tidewater Virginia area. Opinions expressed in the RUNDOWN are not necessarily those of the Editor or the Tidewater Striders

Annual Banquet & Hall of Fame (Feb 3)

Adopt-A-Highway: Rich Hildreth rmhildreth@icloud.

com

Other Board Members: Gene Edwards gene.edwards3@gmail.com Jim Dare jamesdare2@cox.net Stephanie Manny bama0681@yahoo.com James Martin jcmartin67@cox.net Drew Midland ajmidl@gmail.com Marie Price run@cox.net Debbie Redmond dredmond90@gmail.com William Tallent tallent21@yahoo.com

February 2018 - The RUNDOWN The RUNDOWN - September 2017 What's Coming Up, Next?

terstriders.com

• Menu: Fresh Fruit Salad, Caesar Salad, Greek Salad, Carved Roast Top Round of Beef, Fettuccine with Grilled Chicken, Broiled Seasonal Fresh Fish with Sautéed Mushrooms and White Wine Rice Pilaf, Potatoes dujour, and Steamed Fresh Vegetables. And of COURSE a choice of dessert from Chef’s Pastry Table (Coffee, Tea are provided) • 2018 Hall of Fame Inductees: Michael Harrison, Renee High, Jean Phelan, and Steve Speirs • Tickets here Cost is $35 ($25 through 1/27/18)

Join Tidewater Striders for all the "feels" - coaching, volunteering, traveling on the road, hanging after the races - even sending our Youth to college!

LOOK FOR SCHOLARSHIP APPLICATION on page 34 Distance Series (last race Feb 24) • Feb 24 - Dismal Swamp Trail, 9-1pm • Where: Will begin and finish at the entrance to the Dismal Swamp Canal Trail, Chesapeake, VA 23323 • Course: an out & back. Start will be a chip start and all runners will start 9:00am • Early starts for walkers may be arranged by the Striders Walking Committee • Register here

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February 2018 - The RUNDOWN

The RUNDOWN September 2017 February 2018 -- The RUNDOWN President’s Corner

The RUNDOWN - September 2017

Resolution 5K Report Dan Edwards, Race Director

Greetings from the North Pole!! At least that’s what it seemed like at our first Distance Series race on Sun., January 14. As I said, as I made opening comments at the

Dwight Kane, Race Director Marie Price, Race Director

start of the race, “It’s the Distance Series – it’s supposed to be cold” …and cold it was! Outside temperature of 23 degrees and the “feels like temperature” was 12! I was truly impressed that just under 200 brave souls trekked out to the Dismal Swamp Trail for our rescheduled race.

When the weather gods dealt us the huge snowfall which caused us to look for another date, all of our volunteers, Chesapeake Parks and Recreation, the Great Bridge Cross Country team, Running Etc. and Big Woody’s stepped up to the plate to make the transition seamless; a BIG Thank You to all who made the race such a success.

Our second Distance Series race will take place on Sat., January 27, at Ft. Monroe in Hampton – this will be the 10 and 15 mile races, so you will run either 2 (or 3) of the 5-mile loops. For those who haven’t run this course before, it’s a beautiful run around one of the country’s most historic Forts, much of the course runs on the property of the National Park Service. You’ll also get fantastic views of the Chesapeake Bay, as you run along the seawall. After the race we have a great after party at the Paradise Ocean Club, just steps away from the finish line, and new this year, Oozlefinch Craft Brewery, located on Ft. Monroe and just a short drive from the finish line, has agreed to open at

January 1, 2018 was our 3rd annual Resolution 5K, at Mt. Trashmore Park. It was a hardy bunch of runners that showed up on the first day of 2018 to run a 5k at Mount Trashmore. With temps in the low 20s and winds in the high 20s the weather was certainly a challenge, but over 325 folks signed up for the race. We had over 50 people sign up just at packet pickup and race morning -- just to show you how crazy we runners really are! The gun went off and the race ran smoothly from start to finish, with 261 finishers. Lots of happy faces to be done (and out of the cold) at the after party where runners and volunteers toasted their accomplishments with delicious mimosas and cold frosty beverages. The warm sausage biscuits from Bojangles and the scrumptious kolaches from The Kolache Factory were definitely a hit! We look forward to making this race bigger and better!

Hope everyone had a great time and filled out their survey because we can’t make improvements unless we know what you all want! Thank you to the amazing volunteers who braved the COLD morning to help bring this race together and make it the success it was!

noon, rather than 1pm to accommodate our runners, They have also graciously agreed to discount the beer price by $1 for all runners with a race bib. Please come out and support them…they also offer non-alcoholic beverages.

Lastly, don’t forget to register for our Annual Banquet (sign up on RunSignUp, here) to be held on Sat., February 3, at the Norfolk Yacht and Country Club, with hors d’oeuvres and an open bar (beer, wine & soft drinks from 5-6pm), dinner starting at 6pm and the festivities beginning at 7. Please come out and welcome our newest Hall of Fame mem-

Follow Tidewater Striders on Instagram

bers and honor all of our past award winners and enjoy the fellowship with other club members. Please remember

Use our Hashtags:

our men and women who are serving in the Armed Forces to keep our great nation safe.

#TidewaterStriders #POWER #NewEnergy

#DistanceSeries #ElizabethRiverRun

Stay warm!

Steve Shapiro

#StriderMile #StriderSummerSeries

Board seats expiring at the end of 2018 are: Randy Cook, Tim Robinson, Jim Dare, Gene Edwards, Stephanie Manny, Deb Redmond

#MemorialScholarship5K #Strider10Miler #TurkeyTrot10K #Seashore50K #ResolutionRun5K

Board seats expiring at the end of 2019 are: Steve Shapiro, Stacin Martin, James Martin, William Tallent, Drew Midland, Marie Price 4

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The RUNDOWN September 2017 February 2018 -- The RUNDOWN

February 2018 - The RUNDOWN

Vice President’s Corner

Tidewater Strider

I am honored to have been elected as your Vice President for 2018. Each month I will give some tips to help you improve your running and to be a better Tidewater Strider member. If you have any ideas or suggestions to improve the club, feel free to contact me at randycook48@cox.net (or any other Board member - emails are at the front of the Rundown).

1.

Identify your strengths and weaknesses.

2.

Make your weaknesses into strengths. strive

to

improve

Striders on the Road by Steve Scudder

If you’ve been racing on the road, please let Steve know! E-mail your name, race name, location, date and your results to svscudder@ juno.com. Please provide links and a write up!

Race Schedule January 27 Club Series - Distance Series (10 Mile & 15 Mile)

February 2/17 - Love Run 5K 24 Club Series - Distance Series (20M &

The following Tips for Better Running are things I have gained through experience, over six decades of running and coaching. If you follow these tips you may still not make it to the Olympics but you should have more fun as you see an improvement in your running and, hopefully, have fewer injuries.

3.

Constantly mechanics.

The RUNDOWN - September 2017

12M)

your

4.

Learn to listen to your body; run like you feel.

5.

There is no shame in taking a rest day. Your body is trying to tell you something.

6.

Set realistic goals. Online workouts (and workouts that your friends do) may not work for you.

7.

Make a commitment. You only get out of the sport what you put into it.

8.

Be patient. Make running a lifetime sport.

9.

Be a team person. Help your team and club more. Contact the team chairperson to see if he can use your help.

March 2018 3/16-3/18 - Yuengling Shamrock Marathon 3/24 - Bunny Hop 5K / Mile

MORE ART BY DAY

MORE MAGIC BY NIGHT

10.

Keep a training log showing your daily workouts, mileage, how you feel, etc. By the way, this should be a source of confidence -- not a disappointment.

11.

Under train; don’t over train. Too many runners do too much or the wrong workouts and get injured.

12.

Put running in its proper perspective; don’t let it dominate your life.

Happy Trails to You, Randy Cook PRESENTING SPONSOR

Click to see the Board of Director's Minutes (just head over to the Tidewater Striders website)

RETURNS MARCH 2018

This magnificent Asian lantern exhibition will soon transform the Garden’s landscape with colossal works of art.

Tickets On Sale Now: LANTERNASIA.ORG 6

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February 2018 -- The RUNDOWN The RUNDOWN September 2017 2018 Tidewater Striders Grand Prix Races 1. Races are scored based on finish. 20 pts for a 1stplace, 18 pts for 2nd place, 16 pts for a 3rd place, etc. All finishers not in the top 10 will score 1 point.

2. The Distance Series 6 mile, 12 mile, and the Shamrock Half Marathon will score at half the rate of the longer race ran that same day.

3. The Elizabeth River Run, The Memorial 5k, and the Turkey Trot, will be double points races (i.e. 40 pts for 1st, 36 for 2nd, etc, with all finishers not in the top ten scoring 2 pts.

4. Tidewater Striders members will receive 10 pts for each time they volunteer (with a maximum of 50 pts given, per year). Volunteer Pts will be allocated not to exceed the number of Race points earned. For example: if you have 20 volunteer pts and 15 race pts, total would simply be 30 (15+15).

NOTE: members must run at least 6 races to qualify for year-end awards.

Youth Grand Prix questions (Debbie Redmond) stridersygp@gmail.com Multi-Sport Grand Prix questions (Lisa Armistead) lisa.armistead@hotmail.com 2018 schedules are on the following pages

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The RUNDOWN - September 2017 February 2018 - The RUNDOWN 2018 Tidewater Striders Youth Grand Prix

DATE 3/24 4/22 5/tbd 5/26 6/tbd 6/16 9/23 9/29 10/ tbd 11/22 DATE 3/24 4/22 5/tbd

EVENT Bunny Hop One Mile Thoroughgood 1M FREE New Energy One Mile – Chesapeake City Park ERR 1M Strider Mile OK5K 1M Alanton 1M Neptune One Mile FREE New Energy One Mile – Chesapeake City Park Turkey Trot 1M EVENT Bunny Hop One Mile Thoroughgood 1M FREE New Energy One Mile – Chesapeake City Park

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The RUNDOWN September 2017 February 2018 - -The RUNDOWN 2018 Tidewater Striders Multi-Sport Grand Prix

DATE 3/25 4/7 4/8 4/21 5/6 6/9 7/14 7/15 7/?

7/21 8/18 9/9 9/23 9/29

EVENT OBX Duathlon Smithfield Sprint Duathlon National Championship (non-draft Standard distance) Rumpass Olympic Monticello Man Olympic Jamestown Sprint Allen Stone Run Swim Run Colonial Beach Olympic Virginia Duathlon Tidewater Sprint Luray International Triathlon Patriot Sprint Giant Acorn Sprint Waterman’s Half

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The RUNDOWN - September 2017 February 2018 - The RUNDOWN 2018 Tidewater Striders Grand Prix

DATE 1/14 2/24 3/18 3/18 4/14 5/26 June 7/31 8/19 9/29 11/22 12/15

EVENT Distance Series 10M/6M Distance Series 20M/12M Shamrock 1/2 Marathon Shamrock Marathon Big Blue 5K Elizabeth River Run 10K (double points) Strider Mile (TBA) Memorial Scholarship 5K (double points) Strider 10 Miler Neptune 8K TBD Turkey Trot 10K (double points) Seashore Nature Trail 50K

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February 2018 - The RUNDOWN

The RUNDOWN September 2017 February 2018 -- The RUNDOWN

2017 Hampton Roads Super Grand Prix Results Men-Overall 1. Roger Hopper (100) CRR 2. Robert Whitaker (69) CRR 3. Greg Dawson (68) CRR, PTC Men-Masters 1. Jason Miller (57) CRR 2. Scott Fredrick (56) TS 3. Rob Thornburgh (48) PTC 19 and under 1. Isaac Lamprecht (130) CRR 25-29 30-34 35-39 40-44 45-49 50-54

55-59

60-64

Women-Overall 1. Robin Olsen (85) CRR 2. Thorin Jean (80) CRR 3. Karla Havens (72) CRR, PTC Women-Masters 1. Jami Callahan-Brill (70) TS 2. Susan Hagel (69) CRR, PTC, TS 3. Christine Schaffner (62) CRR, PTC, TS 1. Jocelyn Lamprecht (95) CRR 2. Cannon Jean (88) CRR 3. Sorenna Jean (75) CRR

(No winners)

(No winners)

1. Ryan Doupe (170) CRR, PTC

(No winners)

(No winners)

1. Jessica Anderson (117) CRR, PTC

(No winners)

1. Ruth Lamprecht (82) CRR

1. Brian Lamprecht (74) CRR

1. Criztina Jean (110) CRR 2. Marie Price (102) TS

1. Paul Pelletier (89) CRR, PTC 2. Robert Jean (64) CRR

1. Lisa Armistead (107) TS

1. Bill Price (128) TS 2. Bob Brunner (66) TS 3. Alan VanZandt (62) PTC

(No winners)

1. George Nelsen (133) CRR, PTC

1. Helen Worthington (100) CRR, PTC

65-69

1. Jim Duffy (132) TS 2. Rick Platt (107) CRR 3. John DiCarlo (99) TS 70 and up 1. Larry Arata (180) CRR, PTC

1. Patricia Travis (210) CRR, PTC 2. Barbara Biasi (120) CRR, PTC

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1. Judy Stewart (90) CRR

The RUNDOWN - September 2017

Adopt-a Schedule 2018 Adopt-A-Highway Schedule

2018 Walking and Participation Grand Prix (WGP)

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.

Committee Members: • Chair (Vacant) • Richard Pidgeon, Vice Chair • Barbara Gerhardt • Tom Gerhardt

Sunday, Jan 7 Sunday, Mar 11 Sunday, May 16 Sunday, July 22 Sunday, Sept 9 Sunday, Nov 18

Due to the sudden resignation of the WC Chair, combined with previous resignations of two other WC members, the WGP for 2017 is suspended. Walk Committee activities are suspended, as well, until the WC can regroup.

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

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

Adopt-A-Trail Schedule

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

Sunday, Apr 22 Sunday, Jun 10 Sunday, Aug 12 Sunday, Oct 14

Hampton Roads Super Grand Prix

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

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

2018 - this joint competition between the Colonial Road Runners, Peninsula Track Club, and Tidewater Striders is held during Calendar year and is designed to encourage participation in club running events throughout the entire metropolitan area and to offer expanded opportunities for competition.

Please check with the sponsoring club for the most current information and to register for individual races. Standings are available at http://hrsupergp.com/ standings.html

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The RUNDOWN September 2017 February 2018 -- The RUNDOWN

February 2018 - The RUNDOWN

New Energy Training

Sign up NOW for the 2018 New Energy Youth Running Team.

Training begins March 12, 2018.

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

New Energy welcomes all youth runners, ages 6-16, regardless of ability. Practices are informal, and participants are encouraged to attend as many as possible. Runners must have a good pair of running shoes to avoid injuries.

Uniforms, Warm ups and other gear can be purchased, but are optional. Membership in the Tidewater Striders is required by the third practice in order to participate in sessions and compete on a team basis in Track and Relay teams.

Cost: $12, per year ($18 for two years)

The RUNDOWN - September 2017

Call for Nominations (Hall of Fame ) Nominations are open for election to the Tidewater Striders Hall of Fame, Class of 2019. Individuals may be nominated for their accomplishments in the areas of competition, volunteerism, or professionrelated endeavors, or a combination of these areas. A maximum of five (5) members will be inducted for the class of 2019.

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

Individuals who are currently on the nomination list may update their nomination information.

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

The Team participates in road races held in the Tidewater area, which are part of the Youth Grand Prix 1-mile series and are sponsored by local organizations such as school PTAs. Check race flyers for specific information by visiting www.tidewaterstriders.com The New Energy Team race schedule will be part of the program and can be found under ‘Youth Programs’ on our Web Site.

Coaching is provided by volunteers who are Tidewater Striders members. Again this year, Angelo Celesia will provide leadership for training with Steve Sheppard assisting. 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 runner's 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: New Energy Youth Info for more detailed info 14

A list of the 41 members inducted in the classes of 2011-2018, along with some of their major accomplishments, may also be accessed on the Website. Click Pages at the top of the front page, and scroll down to click on Hall of Fame Members. A number of individuals are already on the nomination list for, 2019. You may contact the chairperson of the HOF committee, Bee McLeod to ascertain whether your proposed nominee has already been nominated.

Nominations must be received by November 1, 2018. Specific directions for the nomination process are presented on the website and must be submitted electronically in Word format (specific font and font size are recommended).

Please email Bee McLeod. The Hall of Fame committee will select the inductees by mid-December, 2018 and nominees selected for induction by the committee will be notified before the end of the year, and will be inducted into the Hall of Fame at the Tidewater Striders Awards Banquet, in early 2019.

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The RUNDOWN September 2017 February 2018 -- The RUNDOWN

February 2018 - The RUNDOWN

Volunteer Thank You! (Resolution 5K)

(Distance Series Race 1) Steve Shapiro (Race Director) Jean Phelan (Asst Race Director)

Dan Edwards (Race Director) Marie Prince (Asst Race Director) Dwight Kane (Asst Race Director) Mary Ancheta Jacquelyn Blakely Rick Brown Sharon Brown Jennifer Cowell Virginia Davis Dan Edwards Sue Edwards Yvette Ferguson Dave Harrah Rich Hildreth Autumn Karas Jim Martin Lorri Martin Stacin Martin Jean Phelan Chris Pieczynski Melissa Pieczynski Tim Robinson Lori Sherwood John Will Morgan Will Coach Bill Volkman (and the Great Bridge HS XC team)

Friday. 1/12

Rick Brown Dwight Kane Tom Murphy Sharon Rodier Tim Robinson Jean Phelan Steve Shapiro

Sun. 1/14

Cindy Alexander Dick Brothers Rick Brown Sharon Brown Jim Dare Don Greene Will Harrison Rich Hildreth Stacin Martin Mark Mierchuk Terry O’Neill Richard Pidgeon Sharon Rodier Steve Shapiro Keri Tallent Coach Bill Volkman (and the Great Bridge HS XC team)

Upcoming Volunteer Opportunities

• Distance Series Race 2 Water Stop - 4 to 5 volunteers - this Saturday at Ft. Monroe, 490 Fenwick Drive, Hampton, VA). Report at the start/finish line at 8 AM - will last to approximately 12pm please contact jphelanrun@gmail.com.

• Shamrock Sports & Fitness Expo - manning a booth both Friday & Saturday (March 16th and 17th). The usual commitment is 2 hours. Friday’s hours are 12-9pm and Saturday’s hours are 12-5pm. Contact jphelanrun@gmail.com to volunteer. No experience required - smile & talk about running :-) • Shamrock 8K Striders Water Stop - Saturday, March 17th. The usual commitment is 2 hours.

Hours from 6:45-9:30am, on the Boardwalk at 17th Street. Contact jphelanrun@gmail.com with t-shirt size.

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The RUNDOWN - September 2017

Volunteer Opportunities Adopt-A-Highway and Adopt-A-Trail Almost every month there is a highway or trail clean-up followed by a social. look for the schedule here in the Rundown or on the Tidewater Strider's website. In March, the cleanup is scheduled the week before Shamrock Marathon and includes a cookout.

Membership Booth The Striders attend race expos to recruit new members as well as promote our events. We often turn down opportunities because the booth manager isn't available so if you are friendly and can talk about the love of running, endlessly this may be a wonderful opportunity for your volunteer hours! Contact Dave Harrah Race Volunteers If you’re not running one of our races, help out on race day as a course marshal, at registration or at the Finish Line. Even if you are running, you can still help at packet pick-ups for the larger club events. For Club Races, volunteers are needed for all aspects of the event from race registration to course set-up and takedown as well as the finish line.

Rundown Photos and Race Reports Photos, Race Reports or even an article about training routines, exercises, nutrition, funny stories, favorite workouts, etc. Send articles to the editor at newsletter@tidewaterstriders.com Grab your extra 50 points for the Grand Prix competitions, VOLUNTEER,

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here

February 2018 The The RUNDOWN 2017 December 2017-- -September TheRUNDOWN RUNDOWN

February 2018 - The RUNDOWN 2018 Camperships Tidewater Striders youth members planning at attend a running camp, this summer, may apply for a Club Campership for a partial camp tuition reimbursement.

Amounts awarded based upon the number of applicants (typically range from $50$100). Requests should be no later than June 15, 2018. Send email including the date you joined the Tidewater Striders, last 3 races ran, Name, Date of Camp interested in.

The RUNDOWN - September 2017

FAQ's How much does it cost to join our running club? And do you need to be a member to run in Tidewater Strider races?

Annual dues are $20 (Youth is $12, a 2-person family $25, a 3-person family $30, and Golden Runner membership $100). Races are open the public; members are discounted ( sometimes free).

Why spend the extra money to join as a Golden Runner?

Golden Runner membership costs $100, annually, but Golden Runner members can enter most Strider club events for FREE!

What does a member "get" that the public doesn't?

Most importantly, your club membership helps fund college scholarships to Strider youth, based on academic & athletic achievement, community & Strider involvement and service. This year, alone, we've given $27,000! Members also have fabulous opportunities to run, coach, walk and gather. Our membership is a social membership with other people that share your interest, as well as access to a membership to Road Runners Club of America (RRCA) and our monthly newsletter, The RUNDOWN, which, includes local and regional race schedules, race entry forms for upcoming races and events, member's race results, and informative articles on nutrition, cross training and fitness & health. Most of our races and runs are FREE to Golden Runners and discounted to all other Tidewater Striders members.

Why Join our Running Club?

The Tidewater Striders is a running group with a place for every pace. We promote running, walking and multi-sport events. We have a great youth running program training in 5 cities with club coaches. We have weekend trail runs, weekday street runs and other meet ups and events throughout the year.

We also sponsor numerous races during the year benefiting our youth scholarship program.

We have awarded and paid $27,000 in college scholarships to area student-runners for the 2017-18 academic year. We also provide “camperships� to assist area runners in attending running camps over the summer.

We have a group of very dedicated volunteers.

We volunteer to clean trails, raise scholarship money, write articles, take photos and mentor younger runners.

There is a place for you, at the Tidewater Striders."

Join here or Volunteer here

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Golden Runner Registration Online registration for Golden Runners is now available for all club races. Save Money by registering by deadlines advertised.

The regular registration link for club races will have a *Golden Runner option* that will charge a small transaction fee (but that same fee, now, applies to mailed in paper entries). Register here

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February 2018 - The RUNDOWN

The RUNDOWN September 2017 February 2018 -- The RUNDOWN

Runners Needed

2018 February Birthdays

For Research Study

113 total (25 changing age groups)

Kathryn Daniels Sherry White Sam Wittenberg Luke Whitaker Kristen Smith Leah Gutierrez Matthew Zentz Ethan Powell

Christian Williams Gabriel Williams Angela Jordan Robert Monine

Amita Norton Jennifer Crane Aaron Moore William Speidel Richard Freeman Brandon Goulart Rhoda Carroll Bella Jones Cathryn Lea Alexander Chen Martin Snyder

Feb. 1 Feb. 3 Feb. 4 Feb. 5 Feb. 6 Feb. 7 Feb. 8 Feb. 8 Feb. 11 Feb. 11 Feb. 13 Feb. 14

The RUNDOWN - September 2017

Feb. 15 Feb. 15 Feb. 16 Feb. 19 Feb. 20 Feb. 21 Feb. 22 Feb. 22 Feb. 24 Feb. 24 Feb. 25

The objective of the study is to determine if running form influences injury rates.

Volunteers will be videotaped from the side and the back to determine what part of the foot strikes the ground first. An ankle measurement will be taken and recorded. Volunteers will then be asked to track their mileage and injuries over 6 months and report on a monthly basis.

To be eligible volunteers must: 1.

2.

3.

4.

Be injury free for 6 months or more Run at least 3 days per week.

Have been a regular runner for at least 2 years Be between the ages of 18 and 40 (Runners younger than 18 and older than 40 are excluded to minimize age related injury risks)

If you are interested please email Steve Butler at butler@andrews.edu.

This research study is part of a Doctor of Science program with Andrews University and has been cleared by the Institutional Review Board of the University. If you have ethical concerns regarding this study you may contact the Andrews IRB at (269) 471-6361 or irb@andrews.edu.

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February 2018 - The RUNDOWN

The RUNDOWN September 2017 February 2018 -- The RUNDOWN

COLONIAL RELAY MALAK SERIES

200 & 70

Buy Tickets, NOW! Annual Banquet's cost is $35 ($25.00 through 1/27).

Open bar from 5-6 pm with beer, wine, and soft drinks.

Dinner and festivities to follow!

Use Code: COLONIAL RELAY/200 for April 20-21 and code COLONIAL RELAY/70 April 21

Other Area Races February • Icy 8K Run/Walk and Frosty 5K Run/Walk – February 3rd • Dash & Splash Challenge – February 3rd • Road Rage Events For The Cure 5k & Little Cure 1 Mile – February 10th • Virginia Beach Distance Races 100k & 50k – February 18th • Sentara Colonial Half Marathon and 5K – February 25th March • Jamestown High School Swamp Run 5K Run/Walk – March 10 • Jamestown 4-H Discovery Run 10K – March 24 • Queens Lake Run 5K Run/Walk – March 31 April • Victory at Yorktown 10K Run – April 7 • Run the D.O.G. Street Challenge 5K – April 21

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Congratulations to Jean Phelan, Steve Speirs, Michael Harrison & Renee High-our new inductees Buy Tickets here!

Menu: Fresh Fruit Salad, Caesar Salad, Greek Salad, Carved Roast Top Round of Beef, Fettuccine with Grilled Chicken, Broiled Seasonal Fresh Fish with Sautéed Mushrooms and White Wine Rice Pilaf, Potatoes dujour, and Steamed Fresh Vegetables. And of COURSE a choice of dessert from Chef’s Pastry Table (Coffee & Tea provided) History Book: Randy Cook will be selling copies, at the banquet

The RUNDOWN 2017 February 2018 -- September The RUNDOWN

February 2018 - The RUNDOWN

The RUNDOWN - September 2017

Striders On The Road!

Training for a Marathon? sign up for the

2018 Tidewater Striders Distance Series

Cindy Drummand Buddenhagen Yvette Ferguson - Jan 6th Distance Series - it got Series 1 snowed out - but we chill chasers decideed to brave the conditions, anyway! First snowy trail run of the year, Saturday (Jan. 6) at First Landing State Park.

- Distance

WHAT DO YOU RUN FOR?

Don’t forget to register for the last two races of the 2018 Tidewater Striders Distance Series.

MY PR

If you’re training for a spring half marathon (like the Shamrock Half) or the full Marathon, this series is for you! We've got GREAT after parties planned after all races (left are Jan. 27 and Feb. 24) and swag at each race.

THE PARTY

FRIENDS

ME

March 16 - 18, 2018 Virginia Beach, VA Yuengling Shamrock Marathon | Yuengling Shamrock Marathon Relay | Anthem Shamrock Half Marathon | TowneBank Shamrock 8K | Operation Smile Shamrock Final Mile | Shamrock Leprechaun Dash

We've got volunteer opportunies for the Shamrock weekend, read all about them on page 13

To register, visit:

SHAMROCKMARATHON.COM

Anthem Health Plans of Virginia, Inc. trades as Anthem Blue Cross and Blue Shield in Virginia, and its service area is all of Virginia except for the City of Fairfax, the Town of Vienna, and the area east of State Route 123. Anthem Blue Cross and Blue Shield is an independent licensee of the Blue Cross and Blue Shield Association.

This is a throwback to a water stop at Shamrock 24

Cindy's son Patrick ran in the race and she was very focused on cheering for him, as opposed to Top photo: Yvette Ferguson, Mary Ancheta, getting the perfect shot. We disagree. This totally captures the coldness of the day and the focus of Lorri Martin and lower photo: Stacin Martin. his run. Great job Patrick 25

February 2018 - The RUNDOWN

The RUNDOWN September 2017 February 2018 -- The RUNDOWN

Harris Teeter Charleston Half Marathon January 13, 2018 Charleston, S.C.

Weymouth Woods 100k Trail Run January 13, 2018 Southern Pines, N.C. Michael Nicolaides

Julie Hicks 1:40:57 Stephanie Manny 1:36:21 Jenn Vedder

1:51:39

19:30:57

Laila MacGregor -

The RUNDOWN - September 2017

The Race Reports!

Resolution 5K.

Martha Lara - Resolution 5K.

"The cold and wind made this race quite "My first winter 5k and it was great to see all challenging but the vibe was really cheerful and the motivators in such cold weather...ready for friendly and we were glad to have participated, next year’s..." despite the conditions!"

Michael Nicolaides - Weymouth Woods 10K

Ironman Maryland

"I was happy to finish my second Weymouth Woods 100k. These roots take their toll after a while, especially trying to navigate them through the night. I tripped countless times but survived! Thank you to the amazing volunteers and race directors for being out there in subfreezing temperatures so we can have so much fun."

September 29, 2017 Cambridge, Md.

(Based on competitors' notification) Jami Callahan-Brill Swim T1 Bike T2 Run Overall 1:21:10 5:38 6:06:50 10:25 4:40:16 l2:24:19 (5 A/G) Vincent Ortiz 1:15:35 5:40 5:14:21 8:29 4:01:27 10:45:32 (1 A/G)

Walt Disney World 2018 Marathon Weekend

Joe Buck - Snowy morning run

January 4-7, 2018 Orlando, Fla.

Dopey Challenge (5K, 10K, Half, Full) Melissa Domon 38:34 1:17:06 2:48:02 Jamie Eisner 38:33 1:17:07 2:47:59 Meghan Gorny 1:30:04 2:06:25 2:50:04 Margaret Kopacz 39:30 55:08 2:03:48 Pete Kopacz 39:31 1:13:37 2:40:15 James Moore 38:30 1:19:56 3:00:48 Lori Sherwood 46:37 1:37:01 3:29:06 Brian Walker 1:31:30 2:03:55 4:11:31 Marathon Patti Bright 6:02:10

5:36:42 Resolution 5K Pictured: Laila MacGregor and Tara Skidmore

5:36:41 7:03:01

Resolution 5K Pictured: Martha Lara after her 2018 Resolution!

4:19:48 5:28:30

Shawn Buddenhagen - Snowy Night Run

6:25:55

Instagram shot of running in less-than-perfect conditions. Shawn calls this photo "Blizzard Running"

7:08:26 7:51:09

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The RUNDOWN September 2017 February 2018 -- The RUNDOWN

The RUNDOWN - September 2017 February 2018 - The RUNDOWN Resolution 5K Results

Meghan Gorny - Dopey Challenge (4 races 4 days)

MALE Place

Day 1: 5k starts and finishes in the Epcot Center parking lot, running through backstage areas with several character photo stops.

Day 2: 10k also starts in the Epcot Center but it also runs past Disney’s Boardwalk, Yacht and Beach Club resorts. The rest of the Disney races are timed events, with a 16 min/mile pace from the last corral. The 16 min/mile pacers are called “balloon ladies” and they will let you know that you are falling off pace and can potentially get swept. Let’s just say that the group that I ran with almost had “too much fun” with all the characters on the course and we saw the balloon ladies, at mile 4.5.

Overall

Age

City

TSMEM

1

JOHN WILL, III

22

VIRGINIA BEACH

18:16.20

2

ROBERT HUNTER

42

VIRGINIA BEACH

18:16.98

3

JOE TELFORD

39

VIRGINIA BEACH

19:01.21 *

FEMALE Overall Place Age City TSMEM

Dopey Challenge Pictured: Meghan Gorny in the Dopey Challenge, with Serenity Fort and Sandra Levesque

Day 3: half marathon starts in the Epcot parking lot, running to the Magic Kingdom and back to Epcot Center. Had a few places along the course that can have some bottlenecks - but running through Cinderella’s castle makes it all worthwhile.

1 HEATHER SILKSTONE

30

NORFOLK

19:35.85

2 JESSICA HILL

26

PALMETTO, FL

22:44.15

31

VIRGINIA BEACH

22:58.52

3 SARAH SCHLATER

Click Here for Full Results!

Day 4: Marathon day!!!! I was definitely excited about this because I was running with my friend for her first marathon and we were definitely going to have a fun experience. The race starts in Epcot, then runs through Magic Kingdom, Animal Kingdom, Wide World of Sports, and Hollywood Studios before running back through Epcot to an amazing finish. One of my favorite parts of this race was getting to ride Expedition Everest in Animal Kingdom at mile 13. Where else can you ride a roller coaster DURING a marathon?!?!

Dopey Challenge Pictured: Meghan Gorny in the Dopey Challenge,

RunDisney isn’t kidding when they say that “Every mile is magic.”

with all her medals!

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February 2018 - The RUNDOWN

The RUNDOWN September 2017 February 2018 -- The RUNDOWN Distance Series Race 1 Results 10-mile

MALE Place

Distance Series Race 1 Results 6-Mile

Overall

Age

City

1

John Walker

21

Norfolk

2

Drew Midland

30

Virginia Beach

The RUNDOWN - September 2017

TSMEM

Place

Overall

Age

City

TSMEM

56:34 56:32

1

Millard Thomas

1:00:11 1:00:09

2

Chris Halbert

3 Stacin Martin 48 Chesapeake 1:03:30 1:03:28

3

Adam Poole

FEMALE Overall Place Age City TSMEM

FEMALE Overall Place Age City TSMEM

1

Jenny Moran

39

Virginia Beach

1:10:06 1:10:03

1

Christin Hoffstadt

2

Ruthie Kreuzer

36

Yorktown

1:14:36 1:14:33

Meredith O'Brien

3

Carolyn Harrison

61

Virginia Beach

1:18:22 1:18:17

2

3

Click Here for Full Results!

30

MALE

Janet Dierstein

49

Nags Head, NC

37:34 37:33

35

Virginia Beach

39:01 38:58

35

Virginia Beach

40:02 39:59

26

Norfolk

34

Virginia Beach

38

Virginia Beach

Click Here for Full Results!

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40:29 40:27

45:13 45:10 47:20 47:14

The RUNDOWN September 2017 February 2018 -- The RUNDOWN

February 2018 - The RUNDOWN

Erica Whitfield - Distance Series Race One

Mary Ancheta - Resolution 5K.

"Today was really a gauge to see where my fitness is after really not running since December 24th. It was a necessary break, but I was ready to run again! It was a freezing race, literally, at 22 degrees the entire way. My lungs fought me the duration of the 6 miles.

While my legs wanted to keep going, my body felt achy due to the cold. It was great to see so many familiar faces out there today! Thanks to the @TidewaterStridersClub for a great run!�

"Pushed a little harder, stayed focused, and saw the results! This was an awesome race to get a PR and place in my age group. Thank you volunteers and race coordinators! After party was a blast! So many smiling faces in one room. No better way to start 2018 and a race I will always remember."

The RUNDOWN - September 2017

Distance Series Race One Erica Whitfield and Frances DiBartolo-Lucia

Resolution 5K Mary Ancheta and her medal enjoying after party! She got a PR to start 2018 with!

Big Congratulations to Jes Hitt - Resolution 5K. Jes has run the Resolution 5K all three years.

Annual Banquet's cost is $35 (before 1/27/18, only $25.00).

Open bar from 5-6 pm with beer, wine, and soft drinks!

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33

The RUNDOWN 2017 February 2018 -- September The RUNDOWN

The RUNDOWN - September 2017 February 2018 - The RUNDOWN New Energy & Youth Spring Training Details

Jes Hitt - Resolution 5K.

Peter Pommerenk - Resolution 5K

Jes has run the Resolution 5K all three years.

The cold temps certainly didn't hurt these smiles - Great Job!

@vb_engr on Instagram "I was thrilled to run a sub 20-minute race in these blustery conditions. But I was even more excited about Sophia's race and age group win.

She said that her facial muscles were frozen afterwards and that she could not talk properly.

(She usually talks a thousand words a minute).

But after thawing out, she had a blast socializing with the adults at the after-race party.

Virginia Beach Training Site Starts: March 13, 2018 Held: Tuesdays/Thursdays, 5-6pm Where: Mt. Trashmore (Kid's Cove area facing South Blvd) Contact: Tnwalsh43@gmail.com Suffolk Training Site Starts: March 12, 2018 Held: Mondays/Thursdays, 5:30-6:30pm Where: Sleepy Hole Park Contact: NewEnergySuffolk@gmail.com Norfolk Training Site Starts: March 15, 2018 Held: Thursday, 5:30-6:30pm Where: Lakewood Park Contact: Dave@mediationhamptonroads.com

Resolution 5K Pictured above and below: Jes Hitt and Reba Bloom.

Chesapeake Training Site Starts: March 13, 2018 Held: Tuesdays/Thursdays, 5:30–6:30pm Where: Chesapeake City Park Contact: frank.scaringello@gmail.com

Sherry White - Resolution 5K. Pre-race photo. "That was a COLD race!!!!!

Great way to start the new year!!"

Peninsula Training Site Starts: March 13, 2018 Held: Tuesdays/Thursdays, 5:30–6:30pm Where: Big Bethel HS (in parking lot, by the tennis courts, behind the school) Contact: Thomas.tate21@gmail.com

Resolution 5K Left to right: Tim Butt, Sherry White, Les White

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Resolution 5K Photo Credit: Selfie Above: Peter Pommerenk's daughter Sophia won her age group!

P.O.W.E.R Training Site Starts: March 13, 2018 Held: Tuesdays, 5-6pm Where: Mt. Trashmore (near Kids Cove) Contact: me_koob@hotmail.com New Energy is an informal, youth-group training together to improve their times in road races as well as their performance in track and field and cross-country events. With its group approach to running practices, New Energy provides a fun, sociable forum for running preparation and development. We welcome all youth runners, ages 6-16, regardless of ability.

35

February 2018 - The RUNDOWN

February 2018 -- The RUNDOWN The RUNDOWN September 2017 Worth Noting about Tidewater Strider's Scholarship Recipients Former-Tidewater Strider's scholarship recipient, John Will III, is this year, a College Senior. His mother Melody, father John II and sister Morgan volunteered at the Resolution 5K on January 1, 2018.

Morgan and John III continue to attend Tidewater Strider events when they are local, and both parents are active members. The family had a blast volunteering in chilly temperatures on the 1st day of 2018, especially as John came in first place, overall! What a celebration that was!

The Will family enjoyed the breakfast, when the race was through, and warmed up in Florida for a couple days before Morgan headed back to Nova Southeastern and John III headed back to The University of Texas at Dallas. Both college students run for sport and fun!

Morgan attends Nova Southeastern Florida and is a scholarship recipient, this year. Morgan is a current and very appreciative recipient of the Striders scholarship as she insists on covering all of her academic costs. Perhaps a positive side effect of cross country training (things worth doing are always hard and earned).

Morgan and John III continue to attend Tidewater Strider events when they are local, and both paretns are active members. The family had a blast volunteering in chilly temperatures on the 1st day of 2018, especially as John came in first place, overall! What a celebration that was!

The Will family enjoyed the breakfast, when the race was through, and warmed up in Florida for a couple days before Morgan headed back to Nova Southestern and John III headed back to The University of Texas at Dallas. Both college students run for sport and fun!

Words of Wisdom for Beginners Cold Weather Running Advice dr1v3n.wordpress.com blog by Erica Whitfield

My personal opinion of perfect running weather is 45-50 degrees and sunshiny! And you better believe I will still be in short sleeves and shorts! But it gets much cooler than that, even in Virginia, and us runners DO run in any kind of weather, winter included! So, new runners, here are some ideas of ways to figure out your best attire for running in colder temperatures. 





John Will III, a past #Youth #NewEnergy runner (and scholarship recipient) for the Striders is 22 years old, attends The University of Texas, at Dallas, and WON the Resolution 5K. His time? 18:16.20

Resolution 5K Winner - Overall



Scholarship eligibility is open to any Tidewater Striders member who is a graduating high school senior or current college student, for members of the club and has recently been a crosscountry, track and field, road race runner/walker, or multi-sport athlete in the Hampton Roads area. Monetary amounts awarded for individual scholarships may vary between $500 and $5,000 Look for the application on page 41



John Will III running toward first place, with second place Rob Hunter, on his tail!

36

The RUNDOWN - September 2017



Layer your running gear and have the shirt closest to your core be a sweat-wicking one that is a bit more snug than the rest of the tops you have on.

Wear long tights in the winter even if you can tolerate the cold so that you don’t risk permanent damage to your skin. I frequently grab my lined tights on days where the temperature is in the 20s or below to keep myself warm and to keep my skin from drying out and cracking from the wind and colder temps.

If you are unsure of how many layers to put on, start with a long sleeve, sweat-wicking running top, and add a running windbreaker on top. If this is not enough, either try an additional long sleeve between the jacket and the first layer, or try a heavier jacket. My go to for winter tops are my Under Armour cold gear long sleeve fitted, sweat-wicking top, a long sleeve technical race shirt, and my Under Armour cold gear winter running jacket that is water resistant and has a hood.

Try a heavier sock, possibly with smartwool. I have a pair of Farm to Feet socks that are a wool blend. I was given these as part of my race swag from running the Blue Ridge Marathon a few years ago, and love to wear them as the temps get colder. My feet stay toasty, and my socks still won’t slide around in my running shoes from being sweaty because they are breathable.

Wear a headband or beanie that covers your ears. Wind in the winter can be brutal, and our ears can surely suffer from the cold and wind.

Keep your head covered to keep the heat in your body.







Gloves or mittens are definitely a must, as it is proven we lose a lot of our body heat through our extremities. Save yourself some big bucks by raiding the $1-$2 racks at the big box stores for those little gloves that can be easily tossed in the wash. I’ve lost a glove or two along the way when I’ve taken them off and haven’t tucked them all the way in my pockets. No need to be glamorous on the runs, so why not wear a mismatched pair of gloves?

Vaseline is a lifesaver when it comes to keeping your face from getting wind burnt and hurting like crazy after coming in from a winter run. A thin layer of Vaseline applied to your entire face (forehead, cheeks, nose, and chin) will keep your skin moisturized, and stop the wind from leaving your face raw and red.

If you have asthma like I do, the lack of moisture in the air can be dangerous. I often do 1 of 2 things to help me breathe. I wear a neck gator, that slides down over my head, and is worn over my neck. I can pull it up over my mouth and nose if I am struggling to breathe, and the moist air helps my breath become steady once again. I also put a dab of Vicks VapoRub under my nose when I run to keep me breathing easily!

Last, but certainly not least, is a pair of sunglasses. If you are brave enough to try running on the snow, protect your eyes from the harsh reflection of the sun on the bright white snow by donning a pair of shades. I’ve tried shades from all kinds of stores, and finally settled on a pair of polarized running sunglasses from Tifosi. You can easily find these at many running stores. I found mine at Running Etc., in the hilltop area of Virginia Beach.

As always, run with care in the winter time. Snow and ice can create hazardous surfaces to run on. Be prepared to run a little slower than normal, and to drink as much as you would on a hot day. Going a bit slower, and being more precise about footing can cause you to sweat just as much on a warmer day.

Enjoy the miles and stay warm!

Erica Whitfield is a runner, a writer and an artist from Virginia Beach. She can often be found outdoors with her chocolate lab, Murphy. Erica has completed multiple races, varying in distance from a 5k to a 50k. She has been a runner her entire life, and couldn’t be happier than on the trails!

37

February 2018 - The RUNDOWN

The RUNDOWN September 2017 February 2018 -- The RUNDOWN

Discounts for Tidewater Striders Members 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

Tidewater Striders Training Sites

RUNDOWN Rates

Ad

Monthly advertising rates are as follows for Striders:

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

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

SportsLegalForms.com - 20% discount use code “STRIDERS”.

Strider Apparel and more..

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

38

The RUNDOWN - September 2017

www.cafepress.com/striders

Weekday

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: 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: 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: 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

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

Weekend

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: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

39

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

The RUNDOWN 2017 February 2018 -- September The RUNDOWN

The RUNDOWN - September 2017 February 2018 - The RUNDOWN Tidewater Striders Scholarship Application 2018-2019

The Athlete’s Kitchen The Perfect Diet by Nancy Clark MS RD CSSD MS RD

Talking About Food…Food is fuel and food is medicine. Food brings runners together and is supposed to be one of life’s pleasures. Team meals are a vehicle for building relationships, enjoying conversations, and nourishing the soul.

remind them there is no such thing as a bad food (or a good food, for that matter). Is birthday cake really a bad food? Is a hot dog at a baseball game going to ruin your health forever? Should you not make cookies with your children on a snowy day?

Unfortunately in today’s society, too many runners report they have no time to enjoy meals. Parents struggle to gather their student runners for a family dinner; practices and meets inevitably interrupt the dinner hour. And even when seated at the same table, some family members may be eating just salad while the rest of the family enjoys steak. So much for eating out of the same pot.

Those so-called bad foods are actually fun foods that taste yummy and can fit into an overall balanced diet. Rather than critiquing a single food, please judge your diet by the whole week, month, and year.

Halloween candy is a fun treat in the midst of a steady intake of fruits, vegetables, lean meats and wholesome grains. So is pumpkin pie with ice cream.

Today’s food conversations commonly refer to good food, bad food, clean food, fattening food. We all know runners who don't do sugar, gluten, white flour, or red meat, to say nothing of cake on birthdays, ice cream cones in summer, or apple pie on Thanksgiving. We live with abundant food, but we have created a fearful eating environment with our words. This article invites you to pay attention to how you think and talk about food. Perhaps it is time to watch your mouth, so you can start to change the current culture that makes food a source of fear for many health-conscious runners.

Depriving yourself of fun foods creates good and bad foods, as well as a really bad relationship with food. Eating a fun food is not cheating.

The problem arises when you restrict fun foods, only to succumb to devouring not just one cookie but all 24 of them. Binge-eating burdens you with not only excess body fat, but also (self-imposed) guilt for having broken your food rules, and disgust with yourself for having pigged out.

Eating the whole thing means you like that food and should actually eat it more often, rather than try to stay away from it. Contrary to what you may believe, you are not addicted to cookies. You are simply doing “last chance” eating. Last chance to have cookies (or so you tell yourself) because they are a bad food and I shouldn’t eat them at all.

Good food vs. Bad Food “I eat only healthy foods —lots of fresh fruits and vegetables—and I stay away from stuff in wrappers with ingredients I can’t pronounce.“ While this may seem like a noble stance towards being a responsible caretaker for your body, it raises a few red flags for me.

There’s a more peaceful way to live. Try balancing a cookie or two into your daily menu. After all, you need not have a perfect diet to have an excellent diet. A reasonable goal is 85-90% quality foods; 1015% “whatever.”

• One, a diet of only healthy foods can be a very unhealthy diet. For example, apples are a healthy food, but a diet of all apples is a very unhealthy diet.

Healthy diet vs. A single ingredient Salt, sugar, and saturated fat seem to be today’s food demons.

Rather than look at each ingredient, I cannot encourage you enough to look at the entire food (and your entire diet). Take sugar, for example. Are the 3 grams of sugar in Skippy peanut butter really a source of evil? What about the 10 grams of refined sugar in chocolate milk? That (“evil”) sugar quickly refuels muscles after a hard workout. That’s why chocolate milk is an effective recovery food.

After a hard workout, when you are tired and thirsty, but not yet hungry, the sugar in chocolate milk offers a quick energy boost that normalizes your low blood glucose and replenishes depleted muscle glycogen. While some runners focus on chocolate milk’s 10 grams (40 calories) of added sugar, I invite you to pay more attention to its high quality protein (needed to repair muscles) and abundant vitamins and minerals that invest in your good health. The fit bodies of runners can metabolize sugar much better than the unfit bodies of couch potatoes.

• Two, a diet with only unprocessed food eliminates refined or lightly processed grains that are enriched with vitamins and iron, nutrients of importance for runners. For instance, “all natural” breakfast cereals like Puffins and Kashi offer only 4% to 10% of the Daily Value for iron, as compared to iron-enriched cereals like Wheaties, GrapeNuts, and Bran Flakes and that offer 45% to 100% of the recommended intake. If you eat very little red meat (a rich source of dietary iron), do not cook in a cast iron skillet (a meat-free source of iron), and eat only “all natural” grain foods, you could easily have an iron-deficient diet. This shows up as anemia and needless fatigue.

A survey of female runners (ages 18-22) reports 50% had anemia, often undiagnosed.

Yes, many hard-to-pronounce and unfamiliar words like niacinamide, ferrous sulfate, and ascorbic acid are listed among the ingredients of fortified and enriched grain foods. These are the scientific names for the same vitamins in pills. There’s a reason why they were added to foods in the first place. Adding folic acid to grains has reduced the risk of having a baby with a birth defect. B-12 is important for vegans. Will the trend to avoid enriched and fortified foods come back to bite us? How about choosing the best of both?

The bottom line You want to enjoy an excellent diet, and not strive for a “perfect” (but very strict) diet. You can win good health and running races alike with a balanced diet, filled with a variety of foods, and enjoyed in moderation.

Bad food vs. Fun Food When runners feel compelled to confess their nutritional sins to me (“I eat too many bad foods—chips, French fries, nachos… “), I quickly

Sports nutritionist Nancy Clark MS RD CSSD has a private practice in the Boston-area (Newton; 617-795-1875), where she helps both fitness exercisers and competitive athletes create winning food plans. Her best-selling Sports Nutrition Guidebook, and food guides for marathoners, cyclists and new runners are available at nancyclarkrd.com. For online workshops, see www.NutritionSportsExerciseCEUs.com.

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Scholarship Awards Tidewater Striders annually grant scholarships up to $3,000 to deserving member youth runners. Total awards granted each year typically ranges between $20,000 to $25,000.

Qualifications Applicants must be current members of the Tidewater Striders Running Club and must have been a member since November 1, 2017; and must be (or have been) a recent cross-country and/or track and field, road race running, or multi-sport athlete in the Hampton Roads area.

Instructions 1. Complete the application form specific to your status as either a current high school student who will be an entering freshman in the fall, 2018 semester or a current college student. Provide as detailed responses as possible. Attachments may be used to provide additional information you may wish to submit. Transcripts may be requested to validate academic status.

2. Email submission of your application is required. Send completed application as an attachment to Scholarships@tidewaterstriders.com . Receipt will be acknowledged – if receipt not received follow up with another email or phone call to 757-495-3551 to confirm.

3. Application must be received by April 15, 2018. Earlier submission of application is encouraged.

4. If you have any questions, call (757) 495-3551 or email Scholarships@tidewaterstriders.com .

Criteria for selection of scholarship recipients The Tidewater Striders Scholarship Committee uses four criteria to select scholarship recipients.

1. Academic achievement: achievements in high school or college; honor society, Dean’s list, etc.

2. Athletic achievement: athletic accomplishments in high school or college, or as demonstrated in road race running or multi-sport events.

3. School and community service and work experience: volunteer service to the community and school or college; membership in various community or school/college organizations; leadership roles in service organizations or school/college groups; work experiences for salary.

4. Tidewater Striders involvement: participation in Tidewater Striders races; volunteer efforts of applicant and family members in Tidewater Striders races and other activities.

Personal Information – All Applicants Completed this Section Name________________________________________ Date of Birth __________________ Last First Middle Month/Day/Year Home phone number __________________

Cell phone number __________________

Email address ______________________________

Member of Striders since: ______________ Month/Year Permanent address _____________________________________________________________ Number-Street City State ZIP

Names of Parent(s)/Guardian: ____________________________________ Strider members: Yes No 41

The RUNDOWN September 2017 February 2018 -- The RUNDOWN

February 2018 - The RUNDOWN th

Tidewater Striders Scholarship Application* Due Apr 15 2018 2018-2019 Current High School Seniors/Entering College Freshman Name____________________________________ College Entering ______________________ Last First Middle Current High School _________________________ Other High Schools Attended ________________ Current Coach’s Name _______________________ Coach’s Email_____________________ Future status as a college athlete (not required): ___Cross-country ___Indoor track ___Outdoor track ___Multi-sport ___Recruited ___Walk-On College Coach’s Name ______________________________ Email_______________________ Address__________________________________________ Phone number ________________ Academic Achievement High School Grade Point Average and Class Rank GPA: ____ Rank: ______ of ______ List Academic Honors: 1.

2.

3.

Athletic Achievement List high school or other athletic achievements (Personal Bests/Distances), meet placements, records, and honors; include respective dates.

1.

2.

3.

School and Community Service and Work Experience List extracurricular school activities (clubs, etc.), including leadership positions if any. Also list service to community organizations and work experience, including dates of service and names and phone numbers for possible verification.

1.

2.

3.

Tidewater Striders Involvement List most recent Striders events/dates you raced.

1.

2.

3.

List Striders events/dates at which you and/or members of your family (indicate which) volunteered.

1.

2.

3. *Add additional entries for each category as needed. Additionally, you may add an attachment of your resume if desired.

February 2018 - The RUNDOWN

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The RUNDOWN - September 2017

Tidewater Striders Scholarship Application* Due Apr 15th 2018 2018-2019 Current Collegiate or Post-Collegiate Students Name____________________________________ College ______________________________ Last First Middle Status: ___Freshman ___Sophomore ___Junior ___ Senior ___Graduate School Coach’s Name* (If Applicable)_______________________ Email________________________ Address____________________________________ Phone number ________________ Other colleges attended/dates ___________________________________________________ Academic Achievement Current College Grade Point Average ______ Total College Credits _____ Undergraduate major/minor _____________________________________________________ List college academic honors: 1.

2.

3.

Athletic Achievement Intercollegiate sports involvement: ___Cross-country ___Indoor track ___Outdoor track ___Multi-sport ___ Recruited ___Walk-On ___Club sport involvement: Name sport(s) ___________________________________________ ___ Road race running competitions (5K, 10K, etc.) ___Multi-sport Events List intercollegiate competition or other athletic achievements (Personal Bests/distance), records, and honors; include respective dates.

1.

2.

3.

School and Community Service and Work Experience List extracurricular college activities (clubs, etc.), including leadership positions. Also list service to community organizations and work experience, including dates of service and names and phone numbers for possible verification.

1.

2.

3.

Tidewater Striders Involvement List most recent Striders events/dates you raced.

1.

2.

3.

List Strider events/dates at which you and/or members of your family (indicate which) volunteered.

1.

2.

3. *Add additional entries for each category as needed. Additionally, you may add an attachment of your resume if desired.

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new energy flyer

The RUNDOWN September 2017 February 2018 -- The RUNDOWN

February 2018 - The RUNDOWN

PLAN TO JOIN the Tidewater Striders' New Energy Youth 2018 Running Team New Energy is an informal youth group training together to improve their times in road races as well as their performance in track and field and cross-country events sanctioned by the USA Track and Field (USATF) and AAU. Motivations vary from those who simply enjoy running, to those who are goal oriented and recognize the need to train in order to perform well in races. With its group approach to running practices, New Energy provides a fun, sociable forum for running preparation and development.

New Energy welcomes all youth runners, ages 6-16, regardless of ability. Practices are informal, and participants are encouraged to attend as many as possible. Runners must have a good pair of running shoes to avoid injuries. Uniforms, Warm ups and other gear can be purchased, but are optional. Membership in the Tidewater Striders is required by the third practice in order to participate in sessions and compete on a team basis in Track and Relay teams. The cost is $12.00 per year or $18.00 for two years. The Team participates in road races held in the Tidewater area, which are part of the Youth Grand Prix 1-mile series and are sponsored by local organizations such as school PTAs. Check race flyers for specific information by visiting www.tidewaterstriders.com . A New Energy Team race schedule will be part of the program and can be found under ‘Youth Programs’ on our Web Site.

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

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

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

Virginia Beach Training Site: Starts March 13, 2018 - Tuesdays /Thursdays, from 5-6 p.m., at Mt. Trashmore (Kid's Cove area facing South Blvd) Tnwalsh43@gmail.com Suffolk Training Site: Starts March 12 - Sleepy Hole Park, Mondays/Thursdays pm NewEnergySuffolk@gmail.com

5:30-6:30

Norfolk Training Site: Starts March 15 - Lakewood Park, Thursdays 5:30 – 6:30 pm Dave@mediationhamptonroads.com Chesapeake Training Site: Starts March 13 - Chesapeake City Park, Tuesdays/Thursdays 5:30–6:30 pm frank.scaringello@gmail.com Peninsula Training Site: Starts March 13 - Big Bethel HS - Tuesdays/Thursdays 5:30 – 6:30 pm. We meet in parking lot by the tennis courts behind the school. Thomas.tate21@gmail.com P .O .W .E .R Training Site: March 13 - Tuesdays from 5-6 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)

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walker flyer