January 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 17!
Upcoming Events 3rd Annual Resolution 5K Mon., Jan 1, 2018
Distance Series Jan 6
Distance Series Jan 27
Distance Series Feb 24
Annual Banquet & Hall of Fame Induction Feb 3
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!
Follow us! Like us!
Shamrock Marathon Mar 16-18
Future Rundown deadlines: January 22 for February Issue 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
January 2018 - -The RUNDOWN The RUNDOWN September 2017 The RUNDOWN - January 2018 - Issue Number 498
Articles and Photos are appreciated, please send to newsletter@Tidewater Striders.com
Striders Service Directory Contents What's Up, Next? . . . . . . . . . . . . 3 President’s Corner . . . . . . . . . . 4 Seashore Race Report . . . . . . . 5 Grand Prix Schedule . . . . . . . . . 7 Adopt-A schedule . . . . . . . . . . . 8 Hall of Fame . . . . . . . . . . . . . . . . 9 Remembering Rudi . . . . . . . . . 11 FAQ's about membership . . . . 12 Annual Banquet . . . . . . . . . . . . 15 Distance Series . . . . . . . . . . . . 16 Striders on the Road . . . . . . . . 17 Race Reports . . . . . . . . . . . . . 19 Beginner Tips . . . . . . . . . . . . . . 29 Discounts for Striders . . . . . . . 30 RUNDOWN Ad Rates . . . . . . . . 30 Striders Training Sites . . . . . . 31 Athletes Kitchen . . . . . . . . . . . 32 Membership Application . . . . . 33 New Energy . . . . . . . . . . . . . . . 34 Walkers . . . . . . . . . . . . . . . . . . . 35
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
Triathlon: Lisa Armistead ljarmistead@cox.net Walking: Tom Gerhardt tg2613@email.vccs.edu Youth: Debbie Redmond* Hall of Fame: Bee McLeod 757-423-0256 bee.mcleod@cox.net
History: Jim Dare* Marketplace: Dave Harrah tidesbb@aol.com Membership: Board Members thru Dec 2018 Bob Brunner (757-270-0285) Randy Cook randycook48@cox.net bobbrunner7@gmail.com Jim Dare jamesdare2@cox.net Multisport: Gene Bachman - 467-0898 Gene Edwards gene.edwards3@gmail.com genebachman@verizon.net Nominations: Rich Hildreth & Jean Stephanie Manny bama0681@yahoo.com Debbie Redmond dredmond90@gmail.com Phelan Programs: Jean Phelan (757 486-2184) jphelanrun@gmail.com Tim Robinson IdahoTJr@yahoo.com Publications: TBD Board Members thru Dec 2017 Public Relations & Publicity: Drew Jennifer Cowell (757-692-7886) Midland* / Marie Price* jen-eric104@cox.net Race Committee Co-Chairs: Dan Edwards* Rick Brown (499-5506) injunrick@aol. Drew Midland ajmidl@gmail.com com; Dan Edwards* (757) 630-1366 Scholarship: Dan Edwards* / Jim Dare* Marie Price run@cox.net Teams: Gene Edwards F14casper@cox. Tom Randolph* net Steve Shapiro* Volunteer: Marie Price run@cox.net Committees: Walking: Tom Gerhardt tg2613@email.vccs.edu Advisory: Sam Wittenberg Audit: Tim Robinson IdahoTJr.@yahoo. Web Site: Tommy Neeson brewerpatricom ot@yahoo.com & Drew Midland* Awards: Barb Mathweson rbmathew@aol. Youth: Angelo Celesia com 348-7038 Other Contacts: Banquet: Ada Lester ada@triduo.com Adopt-A-Highway: Rich Hildreth rmhildreth@icloud.com Budget: Dan Edwards* Adopt-A-Trail: Chris Catoe Constitution & Bylaws: Tom Randolph* (425-6556) ccatoe@cox.net Elections: Susan Snead (285-7716) Tidewater Striders Club Coach: Grand Prix: Elliot Nuss fitnuss757@gmail.com Running: Needed New Energy: Angelo Celsia coach@ tidewaterstriders.com The RUNDOWN is published monthly Photography: Race Directors by the Tidewater Striders, a nonWeb Site Manager: profit educational and recreational webmanager@tidewaterstriders.com organization for running, walking and *Board members contact information is not retriathlon enthusiasts in the Tidewater peated Please see their BOD listing for contact Virginia area. Opinions expressed in the information. RUNDOWN are not necessarily those of the Editor or the Tidewater Striders Board of Directors. Click for AD rate info 2
The RUNDOWN - September 2017 January 2018 - The RUNDOWN What's Coming Up, Next?
Resolution 5K at Mt. Trashmore (1/1/18) • Course: flat, fast • After Party: the post race party features hot food & cold beverages (adult, too!) • Theme: PJ's or Formal Wear (better if it appears that it looks like you haven't been home, yet!) • Start Time: an easy 10am •
Swag: long-sleeved T-shirts
Distance Series (Jan 6,Jan 27,Feb 24) • Jan 6 - Dismal Swamp Trail, 9-1pm • Jan 27 - Fort Monroe, 9-1pm • Feb 24 - Dismal Swamp Trail, 9-1pm • Sign up for the entire event by Dec 31, for $80
Annual Banquet & Hall of Fame (Feb 3) • Tickets $32.30 (members only $25) • Open Bar from 5-6 (beer, wine, soft drinks) • Held at the Norfolk Yacht and Country Club, 7001 Hampton Blvd, Norfolk, Virginia 23505
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President’s Corner
Happy Holiday Season! Although the temps have started to dip down, there are plenty of great races on tap in December and January. There are always a lot of “sleigh-bell” named races in our area and by the time you read this column, our own highly sought after Seashore Nature Trail 50K will have had another successful run. But, if you haven’t already done so, there is still time to register for the 3rd Annual Resolution 5K to be held on New Years Day at Mt. Trashmore, with a great after party. There is also time to register for the Distance Series, with the first race on Jan. 6 at the Dismal Swamp Trail in Chesapeake, the second race on Jan. 27 at Ft. Monroe in Hampton and the third race on Feb. 24 at the Dismal Swamp Trail. Great after parties for all three races and a really cool premium if you sign up for all three – you don’t want to miss it! We’ll remind you again, I’m sure, but don’t forget to mark your calendars for Sat. Feb. 3 for our annual Banquet to be held once again at the Norfolk Yacht and Country Club. This is a time to get together with all of your friends and socialize, while at the same time honoring all of our award winners and welcoming our newest Hall of Fame class; we’ll be honoring four very talented individuals; more about them in next month’s column. Not only is this time of the year a great month for races, it’s also a time to reflect on the past year, spend time with friends and loved ones and look to the future as we embark on 2018. There is so much that have to be grateful for and I’m proud to have served as the club’s President this past year. I’m sorry to see Tom Randolph, Dan Edwards and Jennifer Cowell leave the Board, they have all worked tirelessly for the betterment of the Striders and I look forward to working with new members Stacin Martin, Jim Martin and William Tallent in the coming year. As we close out another year, unfortunately there is not peace throughout the world, so please remember our men and women who are serving in the Armed Forces to keep our great nation safe. Happy Holidays!!
Steve Shapiro
Click to see the Board of Director's Minutes (just head over to the Tidewater Striders website)
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January 2018- The RUNDOWN
Seashore Nature Trail 50K Report, Stacin Martin, Race Director December 16, was the 9th annual Seashore Nature Trail 50, which takes place on the trails of First Landing State Park in Virginia Beach, VA. The event has had every type of weather during its history, beginning the first year with a storm that caused significant flooding and forced the race to be changed to a three 10 mile out and back course rather than the two 15 mile loop course as designed and used, with minor changes, over the past eight years. This year’s weather may have been the best conditions ever experienced: cool and sunny the entire day. As usual, the race had a great field of runners with the race reaching its 300 runner capacity on September 22, 2017. Also, the race had its typical host of great volunteers across the board. I’m starting to think runners might come to the race because of the volunteers (112, this year!) more than any other reason!?! Runners from across the state, primarily the southeast and mid-Atlantic, participated this year, with a number of local Hampton Roads residents participating and made a good showing. Despite the good conditions this year, the women’s and men’s course records of 3:51 for the women and 3:26 for men (both set in 2010) still stand. Both women’s and men’s winners this year had previous experience with this race. Stephanie Manny was the women’s overall winner this year, a repeat performance from 2012 when she was the top female. James Hitch took the top spot for the men this year. Five years ago James was 14th in his age group, an impressive improvement. Staci Brown and Dana Reesman followed Stephanie placing 2nd and 3rd overall for females, respectively. Steve Speirs was the 2nd place male, making him one of 6 people who have finished this race every year and he has only failed to finish in the top three, twice! Third overall was Patrick Clark. There were a total of 238 official finishers this year. Thanks to all the runners, volunteers, and spectators who make this event great and a really fun way to wind down the year!
Look for serveral photos from the event, throughout this issue Next year, register early, because we cap this event at 300
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Tidewater Striders Race Schedule January 2018 1 Club Race - Resolution Run 5K 6 Club Series - Distance Series (10M & 6M)
27 Club Series - Distance Series (15M & 10M)
February 2018 24 Club Series - Distance Series (20M & 12M)
Distance Series-starts Jan. 6 Golden Runners-register before Dec. 31
MORE ART BY DAY
MORE MAGIC BY NIGHT
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This magnificent Asian lantern exhibition will soon transform the Garden’s landscape with colossal works of art.
Tickets On Sale Now: LANTERNASIA.ORG 6
January 2018 - The RUNDOWN
The RUNDOWN - September 2017
2018 Tidewater Striders Grand Prix Races Jan Feb Mar Apr May Jun July Aug Sep Oct Nov Dec
Distance Series 10 mile and 6 mile (January 6th) Distance Series 20 mile and 12 mile (February 24th) Shamrock Full and Half Marathon (March 18) Race to be determined ERR 10K (double points race) Date to be announced for Strider Mile Memorial 5K (double points race) Summer 10 Miler Neptune 8K Race to be determined Turkey Trot (double points race) Seashore 50K
Races are scored based on finish. 20 pts for a 1st place, 18 pts for 2nd place, 16 pts for a 3rd place, etc. All finishers not in the top 10 will score 1 point. 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. 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. 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.
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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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January 2018 -The RUNDOWN
The RUNDOWN - September 2017
Hall of Fame Inductees
The Tidewater Striders will induct four new members into its Hall of Fame at a ceremony on February 3rd, 2018 at the Norfolk Yacht and Country Club. The inductees are listed below: For more than a decade, Michael Harrison demonstrated consistency, considerable strength, passion and a dedication for the sport of running and for the Tidewater Striders. Michael, a resident of Suffolk, qualified for and competed in the men’s Olympic Marathon Trials (1992 and 1996) and claimed many out-right marathon wins including Grandfather Mountain Marathon (1992, 1993, 1994), Rocket City Marathon (1993), Steamtown Marathon (1997), Charlotte Marathon (1997), New Jersey Shore Marathon (2000), Shamrock Marathon (1998, 2001) and Richmond Marathon (1992, 1993, 1995, 2000). Across his many years as a competitive marathon runner, Michael earned a personal best time of 2:19:50 (which equates to 5 minutes and 20 second per mile for 26.2 miles!). In addition to being an accomplished marathoner, Michael also excelled at shorter and longer distances. His personal best in the mile is 4:28 and his personal best in the 50-Miler is 5:55:46 (a time which earned him an invitation to the 50-Miler World Championship held in Japan). In addition to his many admirable athletic accomplishments, Michael was always a staunch supporter of the Tidewater Striders. He volunteered at the club’s newsletter mailing preparation and their Shore Drive trash pick up for years. Last, but not the least, Michael provided support and mentoring to numerous local runners. Renee High was born and raised in Kentucky where she started running at the age of 8. She competed in track and cross country, during high school, serving as team captain her sophomore, junior and senior years. Just after she moved to Virginia Beach in 2003, Renee connected with a local running store and was soon chasing the marathon and distance running dream. This dream has come true as she earned victories at Shamrock Marathon (2006), Disney Marathon (2012, 2013) and the Virginia 10-Miler (2011). Her level of accomplishment in the sport earned her two invitations to the women’s Olympic Marathon Trials (2008, 2012). Renee’s love for the sport led her to pursue a Master’s Degree in Exercise Science, from Old Dominion University, where she developed a strong bond with Dr. Mel Williams, an internationally recognized exercise physiologist. Today, she practices as a registered nurse and in this capacity, she gives of her time and energy serving on the medical team at the Tidewater Strider’s Seashore Nature Trail 50K. Renee recently was sidelined with hip injuries but intends to return to the sport, and hopefully qualify, for a third Olympic Marathon Trials. Former Tidewater Strider President, Jean Phelan, is recognized for her volunteerism and professionalism. Jean served on the club’s board of directors for 7 years, including: 2 years as President, 1 year as Vice President and 3 years as Secretary. Although no longer a board member, Jean continues to be a “go to” resource on many levels for basic club operations. She, quite simply, makes good things happen for the club. Jean serves on several committees, including: the club’s Race Committee, the Ultra-Race Committee, the Picnic Committee, and she is the Turkey Trot co-volunteer coordinator. For her volunteer efforts, Jean received the Bronze Club/Community Service award (2008), the Bronze Race Volunteer award (2009), and the Presidential award (2009). Professionally, Jean spent numerous years as Water Station Coordinator for both the Shamrock Marathon and the Virginia Beach Rock ‘n’ Roll ½ Marathon. Additionally, she served as Race Director for the running club’s Distance Series and Summer Series events. In recognition of professional accomplishments, Jean was awarded the club’s prestigious Race Director of the Year award in 2013. Beyond her volunteer and Professional contributions, Jean can easily be considered a tremendous ambassador for the Tidewater Striders, as she takes to the roads at various races around the country. Steve Speirs, a Wales native and long time Virginia Beach resident, has been a club member for nearly 2 decades and is being honored for his competitiveness and volunteerism. Steve began running to get in shape for rugby and football, and competed in his first race (1/2 marathon) in 1982, in the under-16 age category. That clearly was a sign that Steve would become an accomplished distance runner. He placed 3rd and 4th overall in 2013 and 2014, respectively, in the highly regarded Rocky Raccoon 100-Mile Trail Run (United States Track & Field National Championship), placed 2nd in the 2017 North Coast 20-hour Endurance Run (USATF National Championship), and won the Cayman Islands Marathon 4 times (2009, 2020, 2016, and 2017) – just to cite a few of his numerous athletic accomplishments. Additionally, Steve managed the Tidewater Strider’s website for more than a decade, completing a full redesign and providing timely and needed “facelifts” twice to ensure the site of up-to-date technically. His work also includes managing aspects of the club’s social presence. Since 2009, Steve also built and maintained the website for the club’s ultra-distance run, the Seashore Nature Trail 50K. Because of Steve’s design expertise; this web interface handles 99% of race registration, in a paperless manner. Founded in 1972, the Tidewater Striders is one of the nation’s largest non-profit club with approximately 1,700 individual members. The club promotes fitness-related activities including running, walking and multi-sport events for people of all levels of ability. Without the amazing volunteer efforts like this year’s Hall of Famers, this club’s success wouldn’t be possible. 9
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Volunteer Thank You! (Seashore Nature Trail 2017) Stacin Martin, Director Rosemary Plum, Volunteer Coordinator Race Committee
Rick Brown Angelo Celesia Dan Edwards Rich Hildreth Rob Levinsky Bee McLeod Tom Murphy Linda Palluch Jean Phelan John Price Goody Tyler Sam Wittenberg
Abbey Wentz Abigail Motley Adam Brater Annie Lyles & daughter Anthony Alheizer Ashley Miller Avi Kelly Ben Moran Betty Brothers Blair Sherwood Bob Rantanen Bobby Jo Hedspeth Bunny Mae Cathy Sikes Charisse French Christie Ireland Christopher Garcia
Cindy Ruggles Cole Moran Craig Lagston Curtis Consolvo Dana Salyer Daniel Torres Dave Plum Deb Kopecky Denise Singleton Dick Brothers Don Bresnahan Doug Burghart Dwight Kane Erika Whitfield Erin Sims Frances Lucia Frank Nixon Helena Hunt Jaime Leutke James Vyvyan Jay Bluett Jean Krueger Jeff Brown Jeffrey Laughed Jenn Sinosi Jenny Moran Jess Brown Jim Duffy Jim Hopkins Jocelyn Morken Joe Abad Joe Schnurbush John Wills Jose Nortiz Julie Hicks Julie Vaugh Justice Brown Kari Tallent Karl Breitweiser Kathy Taylor Pravia Keith Halloran 10
Kerry Johnson Kevin Clow Kim Walsh Kjersten Kipp Kyle Kohl Larry McFarland Lida Nixon Lisa Forlow Lori Sherwood Mallory Myers Maria Poranski Mark Manny Marley Breitweiser Matt Nordin Melissa Hope Mike Anders Mike Jones Monique Burghart Nathan Leutke Paul Thomas Rachael Schaffer Rachel Wooten Renee Britt Renee High Rob French Ron Jones Samantha Nixon Samantha Westfall Sarah Sawning Scott Gregorio Scott Morey Scout Brown Shelly Scott Sherry Celesia Stacey Sterling Steve Jackson Sumina Sldheezer Susan Halloran Toby Hedspeth Wayne Phelps Willow Moran
January 2018 - The RUNDOWN
The RUNDOWN - September 2017
Remembering Rudi Schuster Dr. Rudolf Franz Schuster, Tribute written by Randy Cook treasurer, long time Board member, and helped to draft the Tidewater Strider’s constitution.
The Tidewater Striders recently lost long time member, Rudi Schuster on December 5, 2017. Dr. Rudolf Franz Schuster was born on August 26, 1925 in Munich, Germany and was drafted into the German Luftwaffe, at age 14. He was captured by the Americans, in 1945 in France, and later escaped. Once the war ended, Rudi decided to pursue a career in medicine because of all the suffering that he witnessed during the war. After completing medical school in Germany, in 1952, he began practicing medicine in 1953 in Washington, D.C. He moved to Norfolk, in 1953, and until he retired in 1992, he practiced at DePaul, Leigh Memorial, Norfolk General Hospitals and Autumn Care Nursing Home.
An incredible athlete, not just as a runner but, when injuries took their toll, Rudi became a champion bike racer and triathlete. In the 70s & 80s Rudi dominated the 50and-Over age group in the local running races. He represented the Striders on the Road, on teams, often going to Charlottesville for the Virginia State Master’s Track and Field Championships. In 1979, for example, he took 3rd place in the 5K. 50-59 age group (20:49).
Rudi had his private practice on Bute Street in downtown Norfolk, by the YMCA. He became the family physician to many Strider members, over the years. After retirement, Rudi stayed active by volunteering at the Beach Health Clinic, making house calls, and visiting nursing homes until retiring for good, in 2014. Rudi was appointed by President Lyndon B. Johnson as the German Consular, in 1964. He served in this role for 32 years, until 1996.
This shot is from 1979, in Charlottesville for the Master’s State Championships. From Left: Phillips, Rudi Schuster, Bryan Hawley, Bernie Duffy, Unknown, Bob Clark, Randy Cook, Unknown Rudi competed in several marathons including the Boston Marathon in 1985 and in 1987 (running his personal best of 3:14). He was a world champion bicyclist and triathlete competing in the IRONMAN World Championship in Hawaii in 1985 and in New Zealand in 1988 (12:10). When Rudi switched to triathlons, he immediately excelled. Although swimming was not his best event, he won the 60-and-Over, U.S. National Triathlon Association Championships, in 1986, at Hilton Head, and placed 3rd in 1985. Rudi also competed in the Iron Man in Hawaii, in 1983 and a modified Iron Man in New Zealand, in 1987.
Rudi Schuster, with Pattie Fulford in 1991, at the Ocean View Triathlon
Rudi is survived by 5 children, 6 grandsons and 6 great-grandchildren. All of us, at Tidewater Striders offer our sincerest sympathies to the family and loved ones. Rest in Peace, Rudi
In 1962, Rudi was one of the founding members of the Norfolk International Soccer Club that played against teams from foreign merchant and naval ships. This is where he developed his endurance and developed a passion for running. Rudi was one of the earliest members of the Tidewater Striders, joining in 1973. In the early days of the club, Rudi served as the medical advisor through the 1980s, the 11
The RUNDOWN 2017 December 2017 -September The RUNDOWN January 2018 - -The RUNDOWN
2018 Camperships
Tidewater Striders Running Grand Prix
Jan Feb Mar
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.
Distance Series (Jan 6th) Distance Series (Feb 24th) Shamrock (Mar 18)
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
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). 12
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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.
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January 2018 - The RUNDOWN The RUNDOWN - September 2017 2018 January Birthdays 114 total (23 changing age groups) Eb Toro Jan. 6
Allison Hopkins
Jan. 26
Charlie Higginbotham
Jan. 7
Douglas Mitchell
Jan. 27
Paul Thomas
Jan. 9
John Yager
Jan. 27
Lauren Hopkins
Jan. 9
Chad Simpson
Jan. 27
Michael McCann
Jan. 11
Rachel Boyce
Jan. 28
David LeTourneau
Jan. 12
Preston Coulter
Jan. 28
Mike Rogerson
Jan. 12
Melissa Deutsch
Jan. 29
Thomas Somma
Jan. 14
Cameron Willis
Jan. 29
Rita Bell
Jan. 19
Randy Cook
Jan. 30
Daniel Shean
Jan. 20
Dennis Myers
Jan. 30
Veronica Gross
Jan. 24
Monique Ransom
Jan. 30
David Ebert
Jan. 31
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The RUNDOWN - September 2017
COLONIAL RELAY MALAK SERIES
200 & 70
COLONIAL RELAY/200 April 20-21, 2018 Route runs from Charlottesville to Williamsburg, VA COLONIAL RELAY/70 April 21, 2018 Route runs from Hanover to Williamsburg, VA
SAVE THE DATE!! Annual Banquet's cost is $32.50 (members $25.00). Open bar from 5-6 pm with beer, wine, and soft drinks.
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Training for a Marathon? sign up for the
2018 Tidewater Striders Distance Series
Don’t forget to register for the 2018 Tidewater Striders Distance Series. If you’re training for a spring half marathon (like the Shamrock Half) our Half Tune Up series is just for you – 6 mile – 10 mile – 12 mile.
March 16 - 18, 2018 Virginia Beach, VA
If you're training for the full Marathon, the perfect longer Tune Up for you is the 10 mile – 15 mile – 20 mile. We've got GREAT after parties planned after all 3 races (Jan. 6, Jan. 27, Feb. 24) and swag at each race.
To register, visit: SHAMROCKMARATHON.COM
IF you sign up for all three races? We're giving a Fantastic Vest! Register before Dec. 31 to avoid a price increase.
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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.
January 2018 - The RUNDOWN
The RUNDOWN - September 2017
Striders On The Road!
Erica Whitfield - The Christmas Cookie Challenge was such a fun, easy-paced little race! Despite the cold, wind, and rain, we managed to have a great time! We splashed in puddles, encouraged the ducks to run faster, made the geese stop crossing the race path, and had to eat a big cookie in the middle of the race. I could've eaten two cookies- they were delicious! Great job to the race directors! I love running to support a LOCAL cause!
Steve Speirs - Steve cemented his status in Caymen's distance running history with his FOURTH victory at the 15th Annual Cayman Islands Marathon Race! Steve crossed the finish line at his goal of under 3:00:00. He crossed it at 2:59:54.5, with seconds to spare. It wasn't easy - read the full story, here.
Steve Speirs crossing the finish line at December 3rd's Cayman Islands Matathon. Selfie at the Cookie Challenge by Erica Whitfield.
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January 2018 - -The RUNDOWN The RUNDOWN September 2017 Rehoboth Seashore Marathon
TCS New York City Marathon
December 2, 2017 Rehoboth, Del
Marathon
Jim Lancaster
2:57:26
Michele Scott
2:42:40
Half Marathon
Intertrust Marathon
Cayman
November 5, 2017 New York City, N.Y.
Marathon
Michael Aselin 5:18:09 Susan Davis 5:37:52 Deborah Kopecky 4:23:02 Peter Pommerenk 3:26:00 (BQ) Eugene Thompson 5:42:18
Islands
*Thanks to Peter Pommerenk for assistance with results
December 3, 2017 Grand Cayman, Cayman Islands
Marathon
Steve Speirs Half Marathon Ally Speirs
2:59:55 (1 O/A) 2:14:41
Humana Rock 'n' Roll San Antonio Half Marathon December 3, 2017 San Antonio, Texas Jack Gorman John Gorman Connie McKeon
1:45:40 1:59:03 2:48:59
California Marathon
Jean Phelan - Yorktown 10 Miler. A great course, perfect weather and another state record for Betty Brothers!
December 3, 2017 Sacramento, Calif. Kris Lawrence
International
2:42:42
*Kris qualified for the 2020 U.S. Olympic Trials Marathon B Standard (2:45:00 required).
Kiawah Island Golf Resort Kiawah Island Marathon & Half Marathon December 9, 2017 Kiawah Island, S.C.
Marathon
Eugene Thompson Half Marathon Lori Sherwood Heather Simpson Kong Regaina Thompson
Back row: Vince Ortiz, Lisa & Michael Leech, Bill & Marie Price, Gene Edwards, Jim Duffy. Front row: Tom Murphy, Jean Phelan, Linda Palluch, John DiCarlo, Betty Brothers, Alicia Shoulta, Jami Brill.
5:05:59 2:50:33 3:02:52 3:16:34
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January 2018 - The RUNDOWN
The RUNDOWN - September 2017
The Race Reports!
Sam Westfall - Seashore Nature Trail 50K. "Amazing day of running. saw such strength and willpower in many friends and fellow runners in the Seashore 50k. and a huuuuge PR to round out the year - beat my record by SIX MINUTES!!"
Reina Lingle - Seashore Nature Trail 50K. This crew supported Reina during her first #50Kat50 to honor and remember her Dad. Without the support, she couldn't have done this. Challenges included charlie horses in both calves and intestinal spasms. Reina would like to give a HUGE "thank you" to the volunteers and everyone who organized the race. It was great to reminisce and dedicate her run to a big contributor to the running community in the Tidewater area. Many of Reina's family runs took place at Seashore State Park. Seeing the Tidewater Strider logo on the RV and seeing Strider members wearing club gear, proudly, brought back memories. She was a big part of the club in the early days and happy to see how the club continues to thrive.
Seashore Nature Trail 50K From @Sam_Westfall11 on Instagram
Seashore Nature Trail 50K From left: younger brother, Martin Dg Erwin, older brother, Carlos George, Reina, niece Emily, Maria George, nephew CJ, and sister Karen George (and best Seashore Nature Trail 50K Stacin Martin handing out Top Three Males. from right: friends Sable and Holstein). James Hitch (1st), Steve Speirs, Patrick Clark.
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The RUNDOWN - September 2017 January 2018 - The RUNDOWN Seashore Nature Trail Race Results James Hitch 3:47:57.81 Steve Speirs 3:56:47.76 Patrick Clark 3:57:20.87 Chuck Inman 4:03:09.61 Howie Hodapp 4:03:12.03 Peter Pommerenk 4:06:18.69 Carter Swamp 4:07:32.84 Vincent Ortiz 4:12:07.90 Carter Ficklen 4:12:38.96 Daniel Schreck 4:16:39.73 Andrew Wallace 4:18:55.60 Richard Freeman 4:20:49.51 Stephanie Manny 4:22:15.83 Joe Bushey 4:29:07.08 Cliff Roach 4:29:29.34 Staci Brown 4:33:00.16 Patrick Sopko 4:33:02.43 Michael Wolfe 4:33:21.32 Chris Robertson 4:40:34.31 William Tallent 4:41:51.57 Justin Degraaf 4:42:24.58 Thomas Hicks 4:42:36.83 Doug Barnhurst 4:45:21.99 Dana Reesman 4:45:50.62 Marshall Griffin 4:47:25.63 Tyler Peek 4:47:33.17 Steve Norum 4:47:43.88 Mike Kapetanakis 4:48:15.47 Susan Sheets 4:49:24.04 Aaron Debord 4:53:25.79 Jessica Marro 4:53:59.88 Chantal Rose 4:54:50.82 Lawrence Reesman IV 4:55:21.97 Shammy Roberts 4:55:51.95 Michael Demko 4:56:01.38 Bill Hart 4:56:28.51 Winston Trice 4:57:10.14 Bryan Wilson 4:57:16.05 Jeff Wilson 4:58:43.90 Ruthie Kreuzer 4:58:46.50 Rob Thornburgh 4:59:18.71 Paul Allen 4:59:56.21 Stanley Bizub 5:01:07.56 Claus Herz 5:01:54.96 Jerome Willoughby 5:03:13.17 Donald Norum 5:04:54.85 Scott Fredrick 5:05:16.64 Tim Potter 5:06:19.26 Joseph Harvey 5:06:38.45
Amber Mizuki 5:09:22.30 Trent Dorroh 5:09:26.78 Jeremy Davidson 5:12:05.92 Ron McKechnie 5:12:08.15 Michael Blanchard 5:14:35.30 James Uzel 5:17:53.35 Erin Folkenroth 5:20:26.19 Kristina Kurdyla 5:20:45.55 Mark Sarmiento 5:21:12.45 John Siggins 5:22:54.15 Jesse Parker 5:24:37.58 Greg Smith 5:25:11.91 Brent Russell 5:25:35.04 Analiza Entrikin 5:26:18.41 Melissa Moser 5:27:02.89 Alan Van Zandt 5:27:41.98 Darryl Benton 5:28:05.78 Casondra Clark 5:28:52.41 Kevin Gatan 5:29:51.77 Chad Snyder 5:30:45.55 Rick English 5:30:53.71 Mark Negele 5:31:08.02 Colin Tower 5:32:17.34 Colleen Danus 5:33:49.22 Andrew Crislip 5:36:32.84 Kevin Boleyn 5:37:29.48 Bruce Tweedie 5:37:40.24 James Old 5:38:03.01 Jillian Breitwieser 5:38:05.94 William Shannon 5:39:53.59 Jess Osborne 5:41:16.82 Jeffrey Green 5:43:59.61 Andrea McHugh 5:44:23.51 Kimberly Borges 5:44:32.39 Brittany Easter 5:45:07.26 Carrie Edwards 5:45:16.04 Kim Mitchell 5:45:24.60 Cory Zahm 5:47:10.81 Heidi Bayless 5:47:12.68 Jeff Bayless 5:47:14.27 Anthony Zydlewski 5:47:43.68 Leigh Wood 5:47:56.55 Dennis Myers 5:49:34.24 Michael Scudder 5:50:39.61 Elisa Schasse 5:51:22.94 Lewis Smith 5:51:23.01 Lauren Auker 5:53:53.98 Staci Rogge 5:55:44.39 20
Tim Potter 5:06:19.26 Joseph Harvey 5:06:38.45 Amber Mizuki 5:09:22.30 Brent Weaver 5:56:06.48 Gene Bachman 5:57:57.35 Laura Howenstine 5:58:01.53 Van Floyd 6:00:26.91 Lindsay Bliss 6:00:35.95 Tiffany Evans 6:00:36.31 Scott Taber 6:01:46.45 Dianna Mcdowell 6:02:06.77 Cullen Seltzer 6:02:29.45 Alan Banks 6:02:35.91 David Boslego 6:02:38.83 Greg Barch 6:02:51.66 Angela Redwine 6:03:12.98 Annie Tobey 6:04:52.45 Robin Olsen 6:05:37.52 Kristen Eichert 6:05:55.40 Andrea Denton 6:07:21.93 Karen Lauderback 6:07:33.82 Catie Wilson 6:08:57.86 Sally Sauer 6:09:29.44 Jami Callahan-Brill 6:11:43.10 Valor Foyjones 6:14:16.55 Julie Dye 6:15:23.69 Virginia Flores 6:16:20.66 Michaela Galya 6:17:36.71 Anthony Hudson 6:18:24.96 Mary Ellen Larkin 6:19:15.49 Megan Talley 6:19:25.37 Gregory Hassell 6:20:10.48 Susie Leahy 6:20:44.62 Leah Pan 6:21:21.96 Terah Smoyer 6:22:42.71 Dil Habtemariam 6:24:13.34 Brian Hapeman 6:26:49.81 Charles Williams 6:27:06.19 John Gragg 6:27:46.89 Tony Martin 6:27:53.04 Amy Rinner 6:28:26.45 Tricia Londres 6:29:11.08 Katie Allen 6:31:15.33 Chris Nicolaides 6:31:34.46 Amanda Costello 6:31:52.81 Karen Vonderhaar 6:31:53.12 Julia Blakeburn 6:32:15.19 April Arnold 6:33:31.27
The RUNDOWN - September 2017 January 2018 - The RUNDOWN Seashore Nature Trail Race Results (continued) Sarah Orosz 6:33:31.64 Ross Folkenroth 6:33:52.13 Deb Wolfe 6:34:05.73 Sam Brasdis 6:34:30.83 Amy Clark 6:34:41.38 Alsten Tauro 6:36:58.51 Shalisa Davis 6:40:37.77 Tom Hackenberg 6:41:13.88
Michele Plouffe-Morena 6:41:40.49 Meredith Jordan 6:41:53.49 Maggie Rice 6:41:56.99 Jackie Brown 6:43:42.99 John Mattson 6:44:50.86 Amy Randolph 6:45:25.98 Kathi Myers 6:45:39.59 Brian Brown 6:45:44.22 Barrett McKibben 6:46:37.13 Omar Delgado 6:46:47.19 J David Macluskie 6:46:58.29 Bryan Caballero 6:47:07.04 Mary Ancheta 6:48:00.51 Lorri Martin 6:48:16.13 Jennifer Whetzel 6:48:49.18 Leodis Smith Jr. 6:49:01.80 Abigail Abboud 6:50:17.06 Matthew Zentz 6:51:33.64 Jamie Eisner 6:52:15.83 Claire Karol 6:52:16.49 Josh Hogan 6:53:12.74 William Harris 6:53:18.31 Caroline Williams 6:54:17.25 Sherry Lewis 6:55:30.97 Amanda Cuomo 6:56:08.93 Danira Mayes 6:56:10.95 Adrienne Criss 6:56:41.84 Marcus Burhanna 6:57:15.97 Chelsea Smith 6:57:32.59 Melissa Kistler 6:57:43.47 Paul Starling 6:58:13.55 Mark Newmeyer 7:00:06.49 Grant Watson 7:02:10.68 Renea Bailey 7:02:11.48 Melissa Domon 7:02:29.90 Lisa Talkington 7:03:14.92 Robert Larock 7:05:32.90 Thomas Sullivan 7:07:26.55 Heather Marie Walsh 7:07:49.52 Christina Wilson 7:07:49.91
Chris White 7:09:07.54 Dawn Walker 7:09:08.51 Erik Wilson 7:09:28.07 Elaina Stanton 7:10:18.33 Maryann Tadros 7:16:47.67 Arnold Zickefoose 7:18:01.28 John Price 7:18:30.54 Bree Willging 7:22:23.07 Dawn Cone 7:23:45.24 Mary Spear 7:25:18.70 Ally Speirs 7:26:10.78 Jeanette Schofield 7:26:10.81 Susana Cruz 7:26:57.99 Karen Miles 7:26:58.43 X. Natasha Lindeback 7:28:45.59 Susan Rawls 7:29:01.57 Judy Wood 7:31:27.42 Barb Jewell 7:31:27.61 Donna Martin 7:31:28.64 Raymond Earley 7:33:11.01 Jessica Hearns 7:33:11.44 Gwendolyn Strutchen 7:33:52.08 Susan Spence 7:33:52.86 Sean Ramage 7:33:52.89 Babz Barnett 7:33:54.82 Sandra Langenbucher 7:33:55.85 Jay Schmid 7:33:56.08 Blair Just 7:33:58.07 Ann Rojas 7:35:28.38 George Nelsen 7:39:10.68 Jeanette Primich 7:39:13.13 Mike Hall 7:39:34.20 Hector Navarro Guitz 7:40:49.66 Tammy Massie 7:41:02.28 Colette Outten 7:44:15.95 Jennifer Prasarn 7:46:27.70 Corina Jones 7:46:28.71 Kirsten Soto 7:47:02.85 Chris Pearce 7:47:04.63 Brittany Brown 7:47:06.19 Kelly Harris 7:47:09.59 Mickie Fleming 7:47:27.91 Dotty Stratton 7:47:28.17 Reina Lingle 7:50:18.71 Highlighted names are current Tidewater Striders Members! 21
The RUNDOWN - September 2017 January 2018 - The RUNDOWN
Analiza Entrikin - Seashore Nature Trail 50K. Kirsten Soto - Seashore Nature Trail 50K. "I saw the podium and didn’t feel tired, as "I am a Virginia native but I currently live in I adjusted to the trails (not my forte – I was Dallas; I flew in to run the Seashore 50k with a running a 8:15 pace). The first 10 miles went few friends as my first ultramarathon. I started to plan. Still 2nd Overall Female, at Mile 10 running three years to improve my lagging I realized that I had worn the wrong running fitness and to challenge myself (was barely shoes. A simple mistake but it wore me down able to walk a 5k). Back in June, my friend until I couldn’t breathe. With less than 14 Brittany Brown mentioned she had signed up miles to go, I fell to 3rd place – and fell apart, for the Seashore 50k to be her first ultra, and unable to collect myself until mile 22. I was after telling her I had been thinking about not mentally prepared to not be a part of The running a 50k someday, Seashore 50K was my Top Three Female Finishers. As the miles got “someday.” The race course was beautiful and farther out, the “battle” was against myself. challenging, but it was also a great course for Finally, at Mile 29, I remembered what a coach a first-timer. The race was well organized, and said, “Find your pace/rhythm.” This mattered, the volunteers at each aid station provided such with only two miles to go. In the end, I ended kind words and encouragement each time we up with 5th Place, in my Age Group (an passed. An ideal first ultramarathon. Thank improvement from 2015’s 7th place – a small you for putting on such a great race!" blessing). I did have a great time and it was a pleasure to run with some of the best runners in Hampton Roads. Many thanks to Stephanie Manny and Thomas Hicks for letting me tag along (I was on top of the world when I was running with them). Many friends rocked the trail: Steve Speirs, Ally Speirs, Greg Smith, Chuck Inman, Jeff Wilson, Catie Merry Wilson, Ruthie Lee Kreuzer, Kim Moore-Borges, John Price, George Nelsen, Scott Taber...to name a few. Thank you Stacin Martin and volunteers. PS. Three hours later, my ego was still bruised BUT I was in 4” heels chatting to my friends Seashore Nature Trail 50K about my NEXT race!” Kirstin Soto and Britney Brown, with medals.
Annual Banquet's cost is $32.50 (members will be $25.00). Open bar from 5-6 pm with beer, wine, and soft drinks! Feb. 3, 2018
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The RUNDOWN - September 2017
TriDuo Photos - get yours at the link, below! Check out this link for other TriDuo photos from Seashore Nature Trail 50K
Seashore Nature Trail 50K Photo Credit: TriDuo
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The RUNDOWN - September 2017 January 2018 - The RUNDOWN
Mary Ancheta - Seashore Nature Trail 50K. This race was a challenge being the group's first 50k! Training with friends who knew the course and what to expect was very valuable. They loved the trails and were proud to support the park. Many thanks to everyone that put this race together. The volunteers were amazing and the after party was the best ever! We’re looking forward to next year and setting a PR!
Seashore Nature Trail 50K Stacin Martin handing out Top Three Females. From Left: Staci Brown, Stephanie Manny (1st), Dana Reesman
Elisa Schasse - Seashore Nature Trail 50K. "Not a PR (5:51), but a beautiful day with friends on my favorite trail. Super grateful to hit 2500+ miles for the year injury free."
1st 2nd 3rd Women's
Seashore Nature Trail 50K Pictured above: Lorri Martin, Mary Ancheta, and Brent Weaver.
Seashore Nature Trail 50K From Instagram @ejschasse Photo Credit: Steve Jackson Seashore Nature Trail 50K Pictured left: Erin Folkenroth, at the start line! "Thank you all for putting on a great race. The volunteers at this event are amazing each year." 24
January 2018 - The RUNDOWN
The RUNDOWN - September 2017
Aaron DeBord - Seashore Nature Trail 50K.
Peter Pommerenk - Seashore Nature Trail 50K. @asdebord on Instagram. Last race of the year, @vb_engr on Instagram has added more "Bling" 5th AG, and a 2 min Course PR in his 4th year, for placing 1st in age group and 6th overall running this race. (4:53:26) (4:06). Race went by plan, until some hamstring cramps slowed him, at mile 27. But he pulled through and even caught another guy 1 mile from the finish. A hard, but fun race, superbly organized again by the @TidewaterStriders and @StacinMartin.
Seashore Nature Trail 50K Photo Credit: TriDuo Year 4 in the books. “Buckle-Up” for year 5!
Seashore Nature Trail 50K Photo Credit: TriDuo Above: Peter Pommerenk 6th place overall, 1st in age group - two years in a row! To Left: Renée Britt and Rachel LoSecco volunteered at Cape Henry and King Fisher - thank you for your hard work! 25
The RUNDOWN - September 2017 January 2018 - The RUNDOWN
Jami Callahan Brill-Seashore Nature Trail 50K. ‎Julie Krakowiak Dye-Seashore Nature Trail 50K. "Ran out of gas at mile 22, but pressed on to finish. Stacin was so funny when he gave me "I just wanted to thank you for the awesome my belt buckle. He said, 'You run 150 miles race today. It was amazing. All volunteers and all I get to give you is this!' He puts on a were amazing. It was well organized and the 2 good race!! It was a beautiful day and I enjoyed aid stations were like a full service snack bar. the trails!" Thank you so very much! I hope to come back and run next year!"
Seashore Nature Trail 50K Pictured Medal and 5-year Belt Buckle #5 in the books! Seashore Nature Trail 50K Photo Credit: TriDuo
Don't forget our Hall of Fame Induction will be at our Annual Banquet, Feb. 3, 2018
Julie Krakowiak - Her first 50k, it was awesome. Never did a trail run before, but it was so much fun!
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January 2018 - The RUNDOWN
The RUNDOWN - September 2017
Jillian Breitwieser-Seashore Nature Trail 50K "Thank you all for putting on such an amazing race last weekend for my first Seashore 50k. Very grateful to end my first year as an ultra runner, running my fifth and final race of 2017 on my hometown trails in the beautiful First Landing State Park."
Seashore Nature Trail 50K Staci Griffith Rogge - this is part of her #RVA group who ran (LOTS of first-time ultra runners!)
Seashore Nature Trail 50K Pictured last sunrise run before Seashore 50K "Remember when you are out there trying to hit those splits, crush those miles & beat your pal's times...that you have to stop and enjoy the views! That’s the whole reason we do this right?!?!"
Seashore Nature Trail 50K Claus Herz - flying through his first ultra and trail run.
Seashore Nature Trail 50K
Seashore Nature Trail 50K
Maria Poranski - photo submission of 64th street volunteers.
Maria Poranski - photo submission of 64th street volunteers. 27
The RUNDOWN September 2017 January 2018 - -The RUNDOWN
Seashore Nature Trail 50K Alsten Tauro - Picking up bibs with two friends and experienced ultra-marathoners. From Left: Chris Nicolaides, Staci Rogge, Alsten Tauro.
Seashore Nature Trail 50K Alsten Tauro - Pre-race shenanigans with 5 newbies and one wise man. From Left: Alsten Tauro (first attempt), Chelsea Smith (first attempt), Kristen Eichert (first attempt), Brandie O'Neill (first attempt), Brittany Easter (first attempt), Chris Nicolaides (6 time Seashore Ultra 50K finisher in 2009, 2010, 2012, 2013, 2014, 2016). THEY ALL FINISHED!
Seashore Nature Trail 50K Alsten Tauro - Alsten is @onehopelesswanderer on Instgram - and he finished!
Seashore Nature Trail 50K Our 50k winner: 27-year old James Hitch!
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The RUNDOWN - September 2017
Words of Wisdom for Beginners Tips for the Trails dr1v3n.wordpress.com blog by Erica Whitfield
One of the perks of living near a state park is having
access to trails to run on a regular basis. It took me about 5
carry a water bottle with you as mother nature may not provide any drinks
years to realize there were actually trails nearby my
home. I have been a road runner most of my life, and up
be prepared to stop and squat if mother nature, ahem, calls
until that point, I had done nothing on trails other than
hike with family. Running on trails was a completely
take a moment to pause and take in your surroundings as you are in the middle of beauty
foreign, and somewhat scary concept.
After I completed my very first marathon at the OBX
bring a cell phone with you if you run alone, and you truly do get turned around
Marathon in 2011, I was itching for another running goal
learn to read the mile markers, sign posts, and trail
that would push beyond my comfort zone and scare me
names as you pass by them to make sure you are
and excite me all at once. I hastily signed up for the
aware of where you are
Seashore Nature Trail 50k. Now here’s the thing about
being a road runner; you ALWAYS run on the road. How
trust in your ability to plant your feet squarely as you run
in the world was I going to run an entire race, in fact 31.07
running on tip toe can be hazardous in that you
miles, on trails I had never stepped foot on? I made a plan
don’t have solid footing, and you are more likely
to research as much as possible as soon as I hit the submit
to slip
button on my registration form. I talked to local runners
wear layers that are easily removed since
who had run the race. I sought out a running coach so I
temperatures can vary a great deal inside a state
wouldn’t be completely clueless when it came to training
park
for such a race. After all, it was only 5 miles longer than a
marathon. What could be so bad?
bring fuel with you to keep you going in case you end up running farther than you expected
The more questions I asked, the more I learned. The more
I learned, the more I realized I would have to get to know
watch out for wildlife, they were there first, and we need to respect their habitats
those trails like the backs of my hands. My coach ran with
Trail running was an absolutely new and exciting
me the first few times on those trails, and that reassured
experience, but I had a lot to learn. I hope you can take
me some. I was more concerned about the times I would
away some valuable lessons from my personal experience!
be running the trails solo. Coach drew me a map, and sent
My training for the 50k made me fall in love with running
me on my way. Here are some of my takeaways from
on the side trails that had rolling hills. I still run those very
running the trails solo:
trails today, and love the thrill of running fast on the trails
pick your feet up at all times or you will likely
with beauty surrounding me! Consider trying a trail run on
kick, trip, or fall over a root or two
your next adventure!
as beautiful as the scenery may be, watch the ground in front of you for those roots
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!
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The RUNDOWN - September 2017 January 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
RUNDOWN Rates
Ad
Monthly advertising rates are as follows for Striders:
Full Page.................$75.00 Half Page.................$50.00 Quarter Page...........$35.00 Eighth Page.............$20.00 Monthly advertising rates are as follows for Non-Striders:
Full Page.................$90.00 Half Page.................$60.00 Quarter Page...........$45.00 Eighth Page.............$25.00 Flyers (8.5”x11”)......$50.00 5% Discount for 6 months 10% Discount for 12 months To advertise, please contact newsletter@tidewaterstriders.com Ads should be in a pdf, .tif or .jpg format. All ad copy due by the 20th.
SportsLegalForms.com - 20% discount use code “STRIDERS”.
Strider Apparel and more..
Visit These merchants give discounts to Tidewater Strider members. Most stores give at least 10% discount on non-sale items. Bike shops usually give discounts on parts and accessories only. You must show your Strider membership card and the discount is non-transferable. Please support these merchants willing to support us!
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www.cafepress.com/striders
January 2018- The RUNDOWN
The RUNDOWN - September 2017
Tidewater Striders Training Sites
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 31
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 - September 2017 January 2018 - The RUNDOWN
SportsNutrition Nancy Clark MS RD www.nancyClarkRD.com
The Athlete’s Kitchen Updates from the Academy of Nutrition & Dietetics
Nutrition misinformation and food confusion surrounds today’s health-conscious athletes. To arm myself with knowledge to better educate my clients, I (along with 10,000 other registered dietitians) attended the Academy of Nutrition & Dietetics annual convention. Here is some information that might help you on your health journey. • Stress fractures are a common sports injury. Among 42 Division-1 cross-country runners, 35% of the male and 41% of the female runners reported having had a stress fracture. Inadequate nutrition could have contributed to the problem. Their diets tended to be low in calories, calcium and/or vitamin D. If you are going to push your body to the limits, at least fuel it optimally! • If intestinal distress sidetracks you during exercise, try reducing your intake of apples, onion, garlic and broccoli —particularly for 2 to 3 days before a competitive event. These foods are high in fermentable (gas-producing) carbohydrates that might contribute to undesired pit stops. You could also meet with a sports dietitian to help you systematically discover triggering foods. The referral network at www.SCANdpg.org can help you find your local sports food expert. • Exercise increases harmful free radicals within muscles that can lead to oxidative damage and inflammation. Should athletes supplement with anti-oxidants to counter this? No. (More fruits & veggies, please!) The better bet is to let the body adapt to these higher levels. Adaptation creates a change for the better in an athlete’s physiology. • Alcohol contributes to hypoglycemia (low blood glucose) by suppressing the release of glucose from the liver into the blood stream. If an athlete hasn’t eaten much food (as can easily happen after an event), alcohol in an empty stomach can easily lead to a lack of glucose for the brain and a drunken stupor. The same happens when a person with diabetes has low blood glucose; s/he can get mistaken for being drunk (but just need food). • In contrast to recreational marijuana, which is used with the intent to impair normal functioning, medical marijuana (MM) is used to relieve pain, reduce nausea and vomiting, and to overcome loss of appetite (as with cancer). If you have parents or friends who are new to using MM, caution them about using edibles. When MM is eaten, its pain relieving benefits are delayed for 30 to 120 minutes, as opposed to smoked MM, which offers immediate benefits. The delayed response with edibles can be problematic; a patient can easily overdose while waiting to feel an effect…. • Meal timing affects circadian rhythms —as well as weight management. A study (Garaulet, 2013) with 420 subjects who ate an early lunch or a later lunch reports the early lunch eaters lost more weight, despite consuming the same number of calories and getting the same amount of sleep. Your best bet is to eat more food earlier in the day. As you have undoubtedly heard before: Eat breakfast like a king, lunch like a prince, dinner like a pauper.
• We compromise our well-being every time we have a mis-match between the environment and our internal biological clocks. (Think jet lag, shift work, sleep apnea, late-night TV.) Every cell has a biological clock; all these cellular clocks need to be synchronized. If not, bodies become unhealthy. For example, shift workers have a high rate of high blood pressure, heart disease, diabetes. For athletes, jet lag means poorer performance. Sleep is restorative and helps synchronize cellular biorhythms. If you have trouble sleeping well: -- avoid caffeine at least 4 hours before bedtime and limit it to 2 mugs (400 mg. caffeine) a day. -- turn off your computer screen/TV an hour before bed. • Consumers are self-defining “healthy food.” It needs to be organic, natural, non-GMO, free of dyes/additives/ colors, and have a “clean” label with no strange words. Will this trendy definition lead to unintended health consequences as food producers try to meet consumers’ demands? Likely yes. If you make your food decisions based on trends rather than science, you might want to take a step back and look at the whole picture. For example, enriched foods offer added nutrients that can make a label look “dirty” but are good for your health. Added iron reduces your risk of becoming anemic; folic acid reduces the risk of birth defects; iodine reduces the risk of goiter. Preservatives that have been generally regarded as safe help bread stay fresh for longer, reduce the growth of mold on cheese, and reduce the amount of food you waste. These ingredients can be beneficial for you and for the environment. • Sugar-sweetened beverages are the biggest source of dietary sugar in the US diet. Hence, research on sugar and health has focused on soft drinks. The question remains unanswered: Is sugar added to nourishing foods a health hazard? That is, is sugar added to spag-hetti sauce (to make it less acidic) bad for you? What about the sugar added to bread (to help make the dough rise) — Is that a cause for concern? Doubtful. Yet, too many consumers freak out when a product lists sugar on the food label. Please note: sugar is just one of many nutrients listed on the label. Please look at the whole nutrient package. For example, chocolate milk has sugar (that refuels muscles) but it also offers protein (to repair muscles), sodium (to replace sweat loss), calcium & vitamin D to enhance bone health. Dietary guidelines say 10% of total calories can come from added sugar. That’s 200 to 300 calories a day for athletes. Do you really need to freak out about a little sugar that makes that spaghetti sauce taste better? 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. For online workshops, see NutritionSportsExerciseCEUs.com.
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January 2018 - The RUNDOWN
The RUNDOWN - September 2017
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new energy flyer
January 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@yahoo.com Suffolk Training Site: Starts March 12 - Sleepy Hole Park, Mondays/Thursdays pm NewEnergySuffolk@gmail.com
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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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