Tidewater Striders July 2017 Rundown

July 2017 Edition

The e-RUNDOWN

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

Tuesdays in July are the Best

Young and older start the first leg of the 2016 Random Relay - a great way to make new friends as teams are made by bib number assignment. See you on Tuesday July 11th for the first event of the 2017 Summer Series.

Upcoming Events Tuesday, July 4 Run for Independence Tuesday, July 11, 18 & 25th Summer Series Free for Members Sunday, July 16 23

Adopt a Highway - note the change in date

Tuesday, August 1 Memorial Scholarship Run

This includes the famous annual raffle, which is one of our two major fundraisers for the Tidewater Strider Scholarships.

The RUNDOWN - July 2017

The RUNDOWN - July 2017 - Issue Number 494

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

Contents

President’s Corner . . . . . . . . . . . . . . 3 Editor Notes . . . . . . . . . . . . . . . . . . . 3 Running Grand Prix . . . . . . . . . . . . . 4 A Word from the Vice President... . . 5 Hampton Roads Super Grand Prix . 5 Registration for Golden Runners . . . 6 Tidewater Singlets . . . . . . . . . . . . . . 6

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

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

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

History: Jim Dare* Marketplace: Dave Harrah Raffle Prizes Needed . . . . . . . . . . . . 9 tidesbb@aol.com Call for Nominations . . . . . . . . . . . 10 Board Members thru Dec 2018 Membership: Bob Brunner (757-270-0285) Randy Cook randycook48@cox.net Multi-Sport Grand Prix . . . . . . . . . . 13

bobbrunner7@gmail.com Jim Dare jamesdare2@cox.net Happy Birthday! . . . . . . . . . . . . . . . 13 Multisport: Gene Bachman - 467-0898 Gene Edwards gene.edwards3@gmail.com

genebachman@verizon.net Welcome Aboard . . . . . . . . . . . . . 14 Stephanie Manny bama0681@yahoo.com Nominations: Rich Hildreth & Jean Volunteer Opportunities . . . . . . . . . 14 Debbie Redmond dredmond90@gmail.com Phelan Walking Grand Prix . . . . . . . . . . . . 14 (757 486-2184) Programs: Jean Phelan jphelanrun@gmail.com Tim Robinson IdahoTJr@yahoo.com Board of Directors Meeting . . . . . . 15 (757) 496-9057 Publications: TBD Walk Committee Report . . . . . . . . 16 Public Relations & Publicity: Drew Board Members thru Dec 2017 New Energy - Tidewater Striders Midland* / Marie Price* Jennifer Cowell (757-692-7886) Youth Running Group . . . . . . . . . . 17 Race Committee Co-Chairs: jen-eric104@cox.net Represent New Energy in Style . . . 17 Rick Brown (499-5506) injunrick@aol.

Dan Edwards* com; Dan Edwards* New Energy Rocks Districts . . . . . 18 Drew Midland ajmidl@gmail.com Scholarship: Dan Edwards* / Jim Dare* RRCA State News . . . . . . . . . . . . . 19 (757) 630-1366 Teams: Gene Edwards F14casper@cox.

Marie Price run@cox.net 2017 RRCA Championship Events 19 net Tom Randolph* Athlete's Kitchen . . . . . . . . . . . . . . 21 Volunteer: Marie Price run@cox.net Steve Shapiro* Tidewater Striders Training Sites . 22 Walking: Tom Gerhardt Committees: tg2613@email.vccs.edu OK5K . . . . . . . . . . . . . . . . . . . . . . . 23 Advisory: Sam Wittenberg Web Site: Tommy Neeson brewerpatriTidewater Striders Annual Picnic . . 23 Audit: Tim Robinson IdahoTJr.@yahoo. ot@yahoo.com & Drew Midland* ERR Results & Downloads . . . . . . 23 com 496-9057 Youth: Angelo Celesia Awards: Barb Mathweson rbmathew@aol. Other Contacts: The Hatfield-McCoy Marathon . . . . 24 com 348-7038 Adopt-A-Highway: Rich Hildreth rmhilStriders on the Road . . . . . . . . . . . 25 Banquet: Ada Lester ada@triduo.com dreth@icloud.com Discounts for Tidewater Striders . . 26 Budget: Dan Edwards* Adopt-A-Trail: Chris Catoe Race Promo Codes . . . . . . . . . . . . 26 (425-6556) ccatoe@cox.net Constitution & Bylaws: Tom Randolph* Tidewater Striders Club Coach: RUNDOWN Ad Rates . . . . . . . . . . 26 Elections: Susan Snead (285-7716) Elliot Nuss coach@tidewaterstriders.com Striders Tweet . . . . . . . . . . . . . . . . 26 New Energy: Angelo Celsia acelesia@ aol.com Photography: Ada & Allen Lester sportsphotography@triduo.com Web Site Manager: Steve Speirs (478-6403) The RUNDOWN is published monthly by the Tidewater Striders, a non-profit webmanager@tidewaterstriders.com educational and recreational organization for running, walking and triathlon enthusiasts *Board members contact information is not rein the Tidewater Virginia area. Opinions expressed in the RUNDOWN are not peated Please see their BOD listing for contact necessarily those of the Editor or the Tidewater Striders Board of Directors. information.

Grand Prix Sign-ups . . . . . . . . . . . . 8

Officers are elected by BOD from BOD and serve 1 year terms from January thru December. Officers are elected at first meeting of BOD in January

Click for AD rate info 2

The RUNDOWN - July 2017

President’s Corner Hello Striders:

I’d like to devote some “column inches” in my column this month to our multi-sport athletes who make up a very important segment of our club. Not being a triathlete myself, I really didn’t have much working knowledge of the sport, other than watching the Hawaii Ironman on TV each year. When the Striders brought back Breezy Point several years ago, I was fortunate to be asked by race director Jim Golden to be the announcer for the past 2 years. While this gave me quite a bit of insight into the inner workings and protocol of the sport, I still couldn’t really get too involved with everything that was going on because I was frantically trying to spot numbers on legs and find the number on my 6 page sheet of entries before the athlete was out of sight, so I could give them a shout out.

As you all know by now, we had to cancel Breezy Point this year due to security issues on the Norfolk Naval Base that we just couldn’t overcome; it was not an easy decision to make. Fortunately, however, not only were we able to give refunds to those who had previously entered, the race director for the Jamestown races offered a discount to those who had registered for Breezy Point – this was a great gesture on his part. Two good friends of mine registered for the Jamestown Sprint triathlon (750m swim, 20K bike, 5K run) on Sunday June 11, so Cindy Alexander and I traveled to Jamestown to cheer them on. There was also an International distance event held on Saturday June 10 (1500m swim, 40K bike, 10K run). The Jamestown area is a perfect setting for the races, as it was easy to watch our friends start the swim, come out of the water, follow them to the transition area, leave on the bike, return on the bike, leave on the run and then watch the finish – everything was in a fairly compact area. Having time to watch the athletes in the swim/bike transition area and then the bike/run transition area gave me a real appreciation for what is involved in this sport; if swimming, biking and running these distances wasn’t difficult enough, perfecting the change out in the transition area could certainly cost an athlete precious seconds, if not minutes, in their finishing time. My hat is off to all of our multi-sport club members – you all ROCK! It was great seeing so many Strider members at Jamestown on Sunday and I know there were a lot on Saturday as well, and many who did both distances on back-to-back days! Our Treasurer, Dan Edwards, was also spotted on both days as he served as Chief Official (I hope I have the terminology correct).

I also want to thank Dan Neuland for again hosting our annual Strider picnic on Saturday June 10. I had a great time and I think that all who attended really enjoyed themselves – great food, drink and fellowship! Our website has race entries posted for the Summer Series, a can’t-miss group of events held on July 11, 18 and 25; the Mel Williams Memorial 5K on Aug. 1 which benefits our scholarship program; and the Summer 10 miler on Aug. 20. I hope you plan to participate in all of these…or at least come on out and volunteer, we can always use your help! Please remember our men and women who are serving in the Armed Forces to keep our great nation safe.

~ Steve Shapiro

Editor Notes

Thank you to everyone for supporting my early deadline for the July Rundown. Next month we go back to a normal deadline and we'll have coverage of the Summer Series, the best thing about hot summer nights in Hampton Roads.

As you've noticed we've changed the delivery platform of the Rundown, emails will be coming from running@tidewaterstriders .com to deliver the Rundown, the mid-month update, & race news. Please make sure that you've white listed running@ tidewaterstriders.com to ensure delivery to your inbox.

Please let the board and/or me know what you think about the changes.

See ya at the races, Ada Lester, ada@TriDuo.com Future Rundown deadlines are: August Rundown - July 20 September Rundown - August 24 October Rundown - September 21 Post Race, our last two Striders to run were Tucker Grochowski and Marcus Ramos, 1st & 4th respectively in the 17-18 YO 1500m Run, they finished up slightly after 10pm, after a long day at AAU Districts. Photo courtesy of Steve Sheppard.

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The RUNDOWN - July 2017

Tidewater Striders Race Schedule July 2017

October 2017 7

Aloha 5K

Tidewater Striders Summer Series Tuesdays in July and Club Race

7-8

Crawlin' Crab Half & 5K

**

8

Lions Octoberfest 5K

Mount Trashmore, VB

14

Cape Henry Cape Henry Collegiate Campus - VB

July 18 - New Balance 1-Mile Random Relay

21

American Cancer Society 5K Mount Trashmore, VB

28

Wicked 10K**

Virginia Beach

29

Mutt Masquerade 5K

VB Boardwalk

4

Run for Independence

Trashmore YMCA VB

July 11 - Hoka Countdown 4, 2, & 1 Mile

July 25 - Saucony Poker Run 2 to 3 miles

Free for Members

November 2017

The best part of being a Strider - run and party with your fellow club members on those hot summer nights of July at the Norfolk Botanical Garden. While the race is free, please register in advance online to help speed up race day registration. Postrace refreshments include pizza, watermelon, and liquid refreshments - the beer is to be determined but a local brewery or two should be featured.

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

August 2017

2

Seashore Nature Trail 50K

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

Tidewater Striders Running Grand Prix

Little Creek

August 1 - Memorial Scholarship 5K TBD - Strider Mile October 28 - Wicked 10K November 19 - Norfolk Harbor 5K November 20 - Norfolk Harbor 1/2 Marathon November 23 - Turkey Trot 10K December 16 Seashore Nature Trail 50K Surf-n-Santa 5M

Sunday, August 20, 2017 - Club Race Strider 10 Miler, Chesapeake

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

September 2017 2-3

Rock 'n' Roll** - Virginia Beach

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

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

23

Heritage Days**

Ahoskie, NC

24

Alanton Mile & 5K

Alanton Elementary, VB

30

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

SMILE 5K

December 16, 2017 - Club Race

The entry for this race is a minimum $20 donation for the Scholarship fund which provides you with at least one raffle ticket for the annual Scholarship Raffle. Many amazing prizes include race entries, gift certificates to local businesses, and more. Do you own a small business, please contact Goody Tyler goodytyler@cox.net to make a donation for the raffle.

Mud Run

Redneck Romp 10 Miler & 5K** Wachapreague VA

December 2017

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

12

Hampton, VA

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The RUNDOWN - July 2017

AWord from the Vice President...

"Achieving goals is never a simple, straightforward process.

We will try things, discover that they don’t work and try something else. Our actions will continually vary” …Steven Covey

Anyone wanting to venture into multi-sport racing should consider the upcoming Allen Stone Memorial Races which will be held Saturday, July 15 at the 24th Street Park at the Virginia Beach ocean front. There are three races: The Run-Swim-Run, consisting of a 1k beach run, a 1k ocean swim (wetsuits allowed) and a 5k on the Boardwalk, a 5k only, also on the Boardwalk, and a Kids 1 Mile Fun Run. The Run-Swim-Run is part of the Tidewater Striders Multi-Sport Grand Prix.

Proceeds from the event go directly to either the Navy Seal Foundation the Virginia Beach Volunteer Rescue Squad, your choice of charity.

This will be the 18th running of the race and I have participated in about a dozen of them. Besides the very moving opening ceremony the race also includes an 11:00 a.m. Post-Race Party including beer and a cook out at LunaSea in their tropical themed back yard. All-in-all, this is a great way to spend a day at the ocean front and support two worthy causes in the process! *** Due to the last-minute imposition of security measures applying to people without military clearance, the 25th running of the Breezy Point Triathlon was cancelled. Security on our bases is much tougher today than it was a decade ago; no longer do we have a duathlon nor a Distance Series on Fort Story, for example. For this reason, future races at the Naval Air Station, site of Breezy Point, are unlikely.

We are looking at possible sites around Hampton Roads, on the southside, for a race next year. Anyone able to help with this search should contact me! *** The Hampton Roads Super Grand Prix is under way with 5 races completed. 10 races remain, and you need only complete 5 races to be eligible for awards so it is not too late to get involved. Next up is the Coast Guard Day 5k, presented by the Peninsula Track Club July 29, the Scholarship 5k, presented by the Tidewater Striders on Tuesday, August 1, and the Green Flash Mile, also presented by the Striders, with a date yet to-be-determined. Go to www.hrsupergp.com ~Tom Randolph

2017 Hampton Roads Super Grand Prix Schedule Date

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

Southside

Peninsula Area

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

Schedule is subject to change.

Please check with the sponsoring club for the most current information and to register for individual races. Standings are available at http://hrsupergp.com/standings.html 5

The RUNDOWN - July 2017 Tidewater Striders

Volunteers Adopt-A-Trail

Balance Sheet As of May 31, 2017

bal

s

June 11, 2017

May 31, 17 ASSETS Current Assets Checking/Savings Bk of Amer Ckg Scholarship Restricted Funds Xenith 1.05CD 8/5/17 0896 GenSc Xenith 1.05CD 8/5/17 0905 TomBa Xenith 1.05CD 8/5/17 0914 PamEd Xenith 1.05CD 8/5/17 0923 MelWm

18,995.71 90,472.23 50,262.36 50,262.36 10,052.47

Total Scholarship Restricted Funds

201,049.42

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

6,412.89 100,323.95 45,185.41

Total Checking/Savings

371,967.38

Accounts Receivable Accounts Receivable

1,866.25

Total Accounts Receivable

1,866.25

Total Current Assets

373,833.63

Fixed Assets Accummulated Depreciation Equipment

-56,328.00 72,449.00

Total Fixed Assets

16,121.00

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

10,000.00 9,085.00

Total Other Assets

19,085.00

TOTAL ASSETS

409,039.63

Chris Catoe* Terence Toatley *Coordinator There were too many diversions on a gorgeous, sunny day and some of our regulars were out of town. . An extra special thanks goes to our dedicated maintenance team of Chris and Terence

Online

Registration

for

Golden Runners

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

Tidewater Singlets

LIABILITIES & EQUITY Liabilities Current Liabilities Accounts Payable Accounts Payable

2,969.50

Total Accounts Payable

2,969.50

Credit Cards Chase 6582 Visa 1541 Credit Card

10.59 4,868.26

Total Credit Cards

4,878.85

Total Current Liabilities

7,848.35 7,848.35

Total Liabilities Equity Opening Bal Equity Retained Earnings Net Income

108,156.65 305,486.39 -12,451.76

Total Equity

401,191.28

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

409,039.63

TOTAL LIABILITIES & EQUITY

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The RUNDOWN - July 2017 Tidewater Striders

Profit & Loss May 2017

is

May 17 Income Club Race Reven Eliz River Run

pro

6,671.00

Total Club Race Reven

6,671.00

Exec Race Comm Interest Income Membership Rev Youth Revenue Uniforms - Youth

3,048.75 24.58 1,168.73 23.91 23.91

Total Youth Revenue

10,936.97

Total Income Expense Awards Club Race Expenses Eliz River Run NBG Sum Series

36.00 10,278.11 52.40 10,330.51

Total Club Race Expenses

43.03

Community Svc

1,851.04 1,282.17

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

400.00

Total General Ops

400.00

Newsletter Exp President RRCA Dues & Insurance Scholship Award Expenses

500.00 100.00 258.00 10.59

Social Act's Team Exp

127.22 210.00

Treasurer Youth Coaching Youth Devel.

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

182.39 900.00

Above from top to bottom: Marcus Ramos in a photo finish that qualified him for Regionals in the 800m. Mary Bennick competing in the 400m Dash at AAU Districts.

Photo courtesy of Steve Sheppard.

230.00 325.00 555.00

Total Youth Devel.

16,785.95

Total Expense

-5,848.98

Net Income

Below, some of our youngest members enjoy the water during the Annual Picnic while being watched by Stephanie and Mark Manny.

Picture courtesy of Heather Moore.

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The RUNDOWN - July 2017

Grand Prix Sign-ups

Adopt-A-Highway Schedule

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

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

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

Sunday, July 16 23 Change 10:00 AM Sunday, Sep 17 10:00 AM Sunday, Nov 12 10:00 AM

Youth Grand Prix http://liveanswer.netfirms.com/New%20Energy.HTML Hampton Roads Super Grand Prix The Super Grand Prix consists of four races from each of the Colonial Road Runners Club, Peninsula Track Club, and the Tidewater Striders. There is no cost to compete but you must register.at www.HRSUPERGP.com

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, August 6 Sunday, October 15

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

10:00 AM 10:00 AM

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

this summer... sundays

are going to the dogs!

Every Sunday in June, July and August experience the Garden with your best friend Members’ Dogs: FREE • Not-yet-members’ Dogs: $5

6700 Azalea Garden Road Norfolk, VA 23518 757-441-5830 NorfolkBotanicalGarden.org 8

The RUNDOWN - July 2017

Everything for Runners!

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

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

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

Help Is Needed To Recruit Prizes For Our Annual Scholarship Run’s Raffle The Tidewater Striders’ Annual Scholarship run and raffle will be held at Norfolk Botanical Garden on August 1st . Each year, this raffle’s success is due to the great prizes donated or recruited by members like you. Items that would be of interest to our club members thus enticing them to purchase more raffle tickets to increase their chances of winning is what we are after.

Gift cards for restaurants, massages, rounds of golf, etc. always work great as do actual physical items like artwork, wine, memberships to cultural destinations, and entries to races. Anything that will make participants want to buy more tickets. You can generously purchase a gift card and then donate it to the club to use in this raffle or solicit donations from local retailers and restaurants that you frequent. All items should be new and not something you want to get out of your closet. So, no old t-shirts!

Contact Goody Tyler at 757-423-0256 or email goodytyler@cox.net with what your donation is by July 25th so we can add to the prize list. The earlier we know about your donation(s) the more we can hype them up.

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

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

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

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

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

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

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Tuesday nights in July:

2017 sUMMER SERIES at the Garden

A Tidewater Striders fun run event

LOCATION: REGISTRATION:

Norfolk Botanical Garden, 6700 Azalea Garden Road (near the Norfolk Airport) Sign up online! http://bit.ly/2p9Z3ti (separate registration for Memorial 5k).

Registration opens at 5:30 pm. Free to all Tidewater Striders members, $10 for non-members.

Striders memberships are available online at: www.tidewaterstriders.com and on race day at the Gardens for runners who wish to join the Tidewater Striders running club and run for free.

Please note: There is a fee of $3 per person to enter the Norfolk Botanical Garden.

FUN RUN TIMES:

All events will start at 6:45 pm (the Countdown event clock will start at 6:30 pm). The Event Director reserves the right to shorten, postpone, or cancel the event due to lighting, storms, Garden conditions, or extreme heat (it is hot and humid in July, so please exercise caution and remember that these are fun runs).

JULY 11: Hoka Countdown 4, 2, & 1 Mile

The race clock will start at 75 minutes (6:30 pm) and begin counting down. You pick when you want to start with the goal of crossing the finish line when the clock strikes zero.

Everyone should finish together!

JULY 18: New Balance 1-Mile Random Relay

Three-person teams for the run and two-person teams for the walk. No need to worry about organizing a team (we will pick your new friends for you).

JULY 25: Saucony Poker Run 2 to 3 miles

Receive a card at registration and along the course. Best hands win. NO TRADING CARDS.

AUGUST 1: Memorial 5K

Come out and support the Memorial Scholarship Endowment Fund with a minimum $20 donation. The post-race party will include a DJ, food, beverages, and random prizes.

A separate entry form is required (Memorial 5K race flyer). You can pre-register for the Memorial 5k and are encouraged to do so. Look for the race flyer in the Rundown and on the Striders’ website.

AWARDS: REFRESHMENTS: volunteers needed!

Random prizes and gift certificates from Running Etc. will be given at each event to registered runners and volunteers.

Food and liquid refreshments will be provided for registered runners who complete the events and race volunteers.

For more information, contact Summer Series Co-Directors:

Jean Phelan, (757) 681-0248 and Virginia Davis, (757) 270-9312

www.TidewaterStriders.com 11

The RUNDOWN - July 2017

5K fee// 30 $

event timing provided by J&a racing

kids fun run //$5 family run/walk//$3 finishers receive special edition sunday runday medal proceeds benefit

vbgov.com/sundayrunday 12

The RUNDOWN - July 2017

Happy Birthday!

In July, 124 Striders are celebrating their birthday and 33 are MOVING ON UP to a new age group.

Michael Beavers Drew Gorman Mason Goss Ryan Short Jason Hicks Juliemarie Vanderburg John Wills Berek Dostie Jeanne Kruger-Williams Aaron Steiner Trevor Cheracles Anthony Morabito Corey Wofford Jeffrey Green Jonathan Ransom Rita Wanamaker Boden Brueseke Maria George Coreen Lee Kim Hoback William Harris Terry Messman Robert Levinsky Dianette Mabry Tammy Korade Ashley Reisinger John DiGiorgio Alexandra Yerkes Yevette Kirkpatrick Virginia Lisenby Greg Mann Donald Grey Brogan Berryman

John Wills leaves the 60-64 age group behind after taking second in his age group at ERR; he ran the 10K in 48:03.

Photo courtesy of TriDuo.com and the Tidewater Striders.

Tidewater Striders Multi-Sport Grand Prix July 8 - Colonial Beach Sprint July 9 - Colonial Beach Olympic July 15 - Allen Stone Run Swim Run July 23 - Virginia Duathlon August 20 - Luray Sprint Triathlon (Short Course Regional Championship) September 9 - Patriot Half September 10 - Patriot Sprint September 16 - OBX Olympic - New Addition

13

July 2 July 2 July 3 July 3 July 4 July 4 July 5 July 5 July 7 July 7 July 12 July 13 July 13 July 14 July 14 July 14 July 15 July 17 July 17 July 17 July 17 July 18 July 19 July 20 July 20 July 20 July 22 July 22 July 23 July 24 July 27 July 29 July 29

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Welcome Aboard

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

Chloe Allison Darius Boyd Isiah Boyd Maycann Boyd Quentin Boyd Jim Brown Ann Cleland Zack Delia Kaelyn Grochowski Ryan McCulloch Jamie Miller Korey Miller

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

James Moore Julie Moore Alexander Pommerenk Laura Pommerenk Sebastian Pommerenk Sophia Pommerenk Marcus Ramos Ann Rojas Alexis Sawchuk Lauren Sommers Sedonia Triepel

Volunteer Opportunities

Adopt-A-Highway and Adopt-A-Trail

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

Membership Booth

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

Race Volunteers

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

Rundown Articles

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

Committees

A young new member Sophia won the 10K 12 & under age group in 54:34. Above Sophia (162) is running with Elizabeth Herman of Wake Forest, NC.

Contact the committee chair if interested in a specific area.

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

14

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

Minutes – Monday, June 5, 2017 The meeting was called to order by President Steve Shapiro at Grand Prix:

Tim said that he, Steve Shapiro, and Adam from J&A will be meeting soon to iron out the kinks of the Grand Prix scoring.

6:45 pm at the Joint Use Library in Virginia Beach. The following Board members were in attendance: Randy Cook, Jennifer Cowell, Jim Dare, Dan Edwards, Gene Edwards, Drew Midland, Tom Randolph, Deb Redmond, Tim Robinson, and Steve Shapiro.

Stephanie Manny and Marie Price were absent.

Membership: Strider membership was strong in May and ended the month with 1441 members. We had 36-members who had not renewed by June 1st and we have an additional 48 members that need to renew by July 1st to keep current.

Two guest speakers went first on the agenda: Eliot Nuss: Eliot is in charge of the Youth Running program. He gave an overview of the program since he took over. The rain has been a problem and has caused several workouts to be canceled.

He would like to see the Striders website updated and to include more info about the Youth program. Currently there are about 160 kids participating in the program but the numbers have gone down in the past few years. Finally, Eliot is trying to get the use of a high school track to use for training the kids for the big summer track meets coming up.

Public Relations and Publicity: Drew and Ada will be working with the Constant Contact company to tweak the format for the newsletter.

Tom Gerhardt, chairman of the Walking Committee: Tom presented several changes that he would like to see adopted by the Board regarding the Walkers Grand Prix. The Board decided to table the discussion until the July meeting.

Scholarship: Chairman Jim Dare said that all of the scholarship winners did very well at the Virginia State track and field meets recently.

Race: The next Strider supported race is June 10th at Virginia Wesleyan, the OK5K then the Independence Day 5K at Mt. Trashmore. Dan said he felt that the Elizabeth River Run course was very nice, the Navy is very supportive, but we may not have use of the Portsmouth Pavilion next year. We may want to consider starting the race earlier than 8:15 because of the heat.

Teams: Chairman Gene Edwards said that the Striders had 28 members who participated on the Elizabeth River Team. The Striders handily won the team title against the Peninsula Track Club and the Colonial Road Runners.

President’s Report: The new state representative of the RRCA is Michael Muldowney.

Goody Tyler suggested the following in case there is a fatality at one of our events:

New Business: Steve discussed the possibility of hiring someone part time to do marketing for the club.

Always be honest but don’t go into details. Designate one person to speak to the media and avoid social media.

Secure the race waiver and keep it in a safe place for several years.

The Competitor Group will offer 20 comp entries, 20 VIP passes and a free expo booth to the Rock n Roll races in September in turn for our help in advertising.

The race director needs to take detailed notes about the incident, collect any witness statements at the time of the incident, and utilize the Member’s Only Section under the membership tab of the website to access the K&K Incident Report Form. The Monday after the race the Race Director should email Jean Knaack with a brief overview and verify that an incident report form will be filed with K&K in a timely manner. As needed Jen can also email a copy of the incident report form upon request.

The Board discussed the use of the computer at future expos and for use by the Membership Committee.

Adjournment: The meeting was adjourned at 8:25 pm.

Respectfully submitted, Randy Cook, Secretary

Steve said he thought the Elizabeth River Run was a success even though the numbers were down.

Finally, a reminder that the annual picnic is this Saturday, June 10th at 4pm at the home of Dan Neuland.

Vice President’s Report: Tom said that the Super Grand Prix is doing well and the standings will be updated soon and that participation is up.

Triathlons: a committee met to discuss the future of the Breezy Point Triathlon. It looks like using the Naval Base is out of the future. The race was canceled due to security issues and low numbers of entries.

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

Committee Reports: Banquet: Drew reported that 49 people have signed up for the picnic so far.

15

Even being photobombed, Sherry is able to showcase the beautiful course at Light at the End of the Tunnel. Photo courtesy of Sherry Celesia

The RUNDOWN - July 2017 Walk Committee Report for June 2017 Committee Members: Tom Gerhardt, Chair Richard Pidgeon, Vice Chair Members: Barbara Gerhardt, Virginia Davis

ThE AnAToMy of A wicKed Race

2017 Walking and Participation Grand Prix (WGP) - - No WGP event was scheduled for June. The WGP is open to all Tidewater Striders. Anyone wishing to participate can sign up on the Striders web site or email Tom Gerhardt at tg2613@email. vccs.edu.

Walking Committee Policies and Procedures – A revised version of this document that describes and regulates the WGP competition was presented at the June Tidewater Striders Board meeting. It will be discussed at the July meeting

three blue Moon beers at the finish costume contest

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

live Music And beacH party

fun with all your friends

Huge smiles!

ocTobER 28, 2017

viRgiNiA bEacH, vA REGISTER AT

wicked10K.com PRESENTED BY

The plaque presented to Steve says American Cancer Society 24 Hour Run - Hampton, Virginia - Hartley Dewey Excellence in Fundraising Team. Congratulations to the Tumor Busters.

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.

16

The RUNDOWN - July 2017

New Energy - Tidewater Striders Youth Running Group

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

Spring Training Ends

As School Closes New Energy Spring Training ends.

Youth Committee Chair: Angelo Celesia acelesia@aol.com 757-288-7715

New Energy AAU Track: Upcoming Meets: AAU Ntls, Detroit, MI, July 26-Aug 2.

Many of the New Energy runners will run AAU under the direction of Steve Sheppard during the summer.

Coach Steve Sheppard Tidewater Striders New Energy Youth Running Suffolk Training Site Lead and Head AAU Coach 757-676-9696 - newenergysuffolk@gmail.com Look for the Fall Training Schedule in the September Rundown. Volunteer Coaches are always needed especially as our youth running team grows. If you are interested please contact the Director of New Energy, Elliot Nuss

Represent New Energy in Style

L to R: Shep, Mary Bennick, James Moore, Mason Pratt, Johnathan Buckley, Nathan Quiroz, Marcus Ramos, Ryan McCulluch, Tyler Gray, Seth Sadler, Qiana Boyd, Seth Sheppard, Kaelyn Grochowski, Tucker Grochowski, Cierra Sheppard, Jeremy Kluck;

Growing fast? Order new New Energy Gear Now.

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

Photo courtesy of Steve Sheppard and/or New Energy Parent.

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

A new member of the New Energy Team Braedon Dennis qualified for Regionals in in the 400m. Photo courtesy of Steve Sheppard.

The start of the 12 year old 800m features New Energy Runner Seth Sadler battling for position. Photo courtesy of Steve Sheppard and/or New Energy Parent.

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The RUNDOWN - July 2017

New Energy Rocks Districts - Next Up is Regionals

This past Saturday, 6/10, AAU (Amateur Athletic Union) held it's Virginia District Track & Field Championship Meet, at Woodrow Wilson High School Track in Portsmouth. Over 1350 athletes from around the state, many from Northern VA, were on-site for the event.

This is a highly anticipated event each year, and is the only Qualifier to move on the late June Regional AAU Meet (which is the National Qualifier). With temps scheduled to shoot into the mid-90's and bright sunshine scheduled for the entire day, our New Energy crew was advised to be ready for a long, hot day, and we came prepared! Our 26 Tidewater Strider Athletes arrived early (many before 7am to be ready for the first event, the 3000m run) and stayed late, with our final event (1500m run) wrapping up after 10:15pm. In between, we had athletes compete in the 100m, 400m, 800m, 200m and Long Jump. Many events had 50+ competitiors in the age group.

In between events, our New Energy group relaxed in style in our tent area, built with the help of our great, supportive parents, which was comprised of 4 canopies, a privacy/changing booth, cots, lounge chairs, blankets, and a refreshment & snack(mostly healthy snacks!) station. Our team area was at least a dozen degrees cooler than the temps on the track, which proved helpful!

At the end of competition, the New Energy crew had 20 athletes qualify to move on to Regionals (those who placed 16th or higher). Top 3 received Medals and 4th & 5th, received ribbons. Tidewater Stiders New Energy Runners represented especially well in 800, 1500 and 3000m races, collecting 16 of our group's 17, TOP 5 Award winners in those events! See full list below, of ALL of our athlete's placements. This was a first-time track effort for many of our younger runners, so we anticipate continued improvement for all our runners!

The AAU Regional Championship Meet, including atheltes from VA, DC, MD, and NC will be at Gloucester HS Track, with events beginning at 8:30am on Friday, June 23rd. We have many competing in that opening event, the 3000m. Events are split up over 3 days, Fri-Sun, 6/23-6/25. For a full schedule of Regional events, please contact me and I'll email the schedule. Specatators are encouraged, and have a $5 stadium entrance fee. Top 6 from Regionals will qualify to move on to the National AAU Track & Field Meet(Junior Olympics!), in late July in Detroit.

I'd like to thank our New Energy Training Site Lead Coaches and Assistant Coaches for preparing our team well, and also our parents for pitching in with supplies and great attitudes to make AAU Districts such a positive event!

F 17-18 Cierra Sheppard 3000m run - 2nd F 8 & Under Kaelyn Grochowski 200m dash - 44th 400m dash - 28th F 15-16 Kaya Boyd discus throw - 11th shot put - 10th F 13 Mary Bennick 400m dash - 4oth 800m run - 17th F 13 Qiana Boyd 800m run - 6th 1500m run - 1st 3000m run - 1st F 10 Rachael Zimmer 400m dash - 8th 800m run - 3rd 1500m run - 2nd F 9 Sienna Dennis 100m dash - 21st 200m dash - 21st M 12 Aaron Caquias 400m dash - 23rd 800m run - 14th M 8 & Under Avery Diette 200m dash - 48th 400m dash - 40th

Run Strong, Coach Steve Sheppard M 11 Braedon Dennis 100m dash - 15th 400m dash - 21st M 12 Brody Wild 200m dash - 23rd 400m dash - 20th long jump - 16th

M 9 Nathaniel Quiroz 400m dash - 23rd 800m run - 10th 1500m run - 3rd M 11 Noah Boyce 800m run - 4th 1500m run - 6th

M 8 & Under Elijah Higginbotham 200m dash - 31st 400m dash - 36th

M 15-16 Ryan McCulloch 1500m run - 12th 3000m run - 6th

M 15-16 Jack Van Straten 3000m run - 5th

M 12 Seth Sadler 800m run - 7th 1500m run - 2nd 3000m run - 2nd

M 9 James Moore 400m dash - 24th 800m run - 11th 1500m run - 5th M 17-18 Jeremy Kluck 3000m run - 6th M 8 & Under Johnathan Buckley 400m dash - 35th 800m run - 15th M 17-18 Marcus Ramos 800m run - 9th 1500m run - 4th M 15-16 Mason Morgan 1500m run - 14th 3000m run - 9th

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M 12 Seth Sheppard 200m dash - 24th 400m dash -21st M 17-18 Tucker Grochowski 800m run - 1st 1500m run - 1st 3000m run - 2nd M 15-16 Tyler Gray 800m run - 11th 1500m run - 7th 3000m run - 3rd Look for pictures throughout this Rundown of our New Energy Runnes at Districts.

Thank you to Coach Sheppard for the write up and collecting the pictures.

The RUNDOWN - July 2017

Renew in time to enjoy the Summer Series Tuesdays in July are FREE for members JULY 11: Hoka Countdown 4, 2, & 1 Mile JULY 18: New Balance 1-Mile Random Relay JULY 25: Saucony Poker Run 2 to 3 miles August 1: Memorial Scholarship Run - $20 Donation All events are at Norfolk Botanical Garden

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

Alexander Belin Angela Benard Emile Benard Emma Claire Benard Chuck Best Robert Cook Ryan Creekmore Robert Curtin, Jr. Shannon Davis John DiCarlo Sarah Ezell

Beth Gadkowski Kathleen Handley Duane Hart Carly Hunter Robert Hunter Cambel Hurst Cooper Hurst Mike Julien David Kidd Marilyn King Zhenja Lourenco

Alessandro Minichiello Ernest Murray Linda Nichols Steve Oglethorpe Holly Orange Scott Pachter Todd Palm Ashley Reisinger Crystal Roberts Seth Sadler Tammy Sadler

Tracy Sadler Michele Scott Sharon Sensi Joe Simmons Brian Sutryk Kasey Sutryk Joe Telford Travis Webb Melissa White Miranda White Cristina Wray

RRCA State News

As Goody Tyler has been elected to the RRCA Board, he has been replaced by Michael Muldowney, the former president of the Richmond Road Runners and the 2015 winner of the RRCA Outstand Club President of the Year award.

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

August 26 – Ashland/Hanover County

Genworth Virginia 10 Miler

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

We are celebrating 17 years running in Virginia Beach!

Join us for the ultimate Labor Day beach party with Rock 'n' Roll Virginia Beach Half Marathon on September 2-3.

Register with code STRIDERSVB and save $10 on the half marathon distance. http://bit.ly/24BObQX

Seashore Nature Trail 50K

December 16 – Virginia Beach

http://tidewaterstriders.com/seashore50K

Gar Williams Half Marathon

December 10 – Carderock Recreation Area Potomac, Maryland

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The RUNDOWN - July 2017 Membership Expires August 1, 2017 Kelly Alvord Holland Angello Liam Arocho Becky Bean Julie Blumenthal Anthony Bongard Scott Boyce Allan Brasdis Jess Brown Ida Bryant Lisa Buckman Danny Chappell Carla Cline Kevin Cloe Robert Crisp Kenneth Dahm Adam Dibble Nicholas DiLorenzo Leah DiNardo Blaine Dorough Jimmy Dorough Laura Dorough Riley Dorough Sarah Dorough Ryan Drew Christian R Erbig Mark Exley William Frey Hallie Griffiths William Grimes Bill Groeninger Baylea Gunkel Kim Gunkel Todd Gunkel Zoey Gunkel Scott Haney Tina Haney William Hazel Alexandre Hebert Dennis Hebert

Christopher Hipp Tracy Hoffman Victor Holland Chris Hunt Alexandra Jones Kathy Jones Heather Keefe Gina Kelly Meghan Kelly Ursula Kelly David Klemt Katherine Klotz Jay Kotchka Kristie Kysar Stacy Kysar Jonathan Leib Alexander Levitov Virginia Lisenby Heather Lloyd Eli Lomogda John Lomogda Jonathan Lomogda Sylvie Lomogda Daniel MacKay Nicholas Martin Samuel Martin Conor McAnulty Larry McKenzie Brenna Meinen Cindy Meinen John Meinen Kayleen Meinen Molly Meinen Patrick Meinen Linda Menkes Drew Midland Alexander Mitchell Kim Mitchell Maggie Mitchell Oleg Mitchell

Renee Mitchell Mindy Mizak Patrick Molnar Tom Murphy Deborah Mustin Mark Mustin Dennis Myers Jeannie Myers Mike Nestor Stephanie Nguyen Christi Nichols Daniel Nichols Grant Nichols Jaxon Nichols Angie Nishnick Emily Nissen Jonathan Nobles Peter Ombatij Dane Pascoe Cecily Pennington Gary Perkins Lawrence Phillips Christopher Pieczynski Krissy Pieczynski Matthew Pieczynski Melissa Pieczynski Albert Popp Brittany Popp Erin Quay Leonette Rael Paryu RaeMasters Rob Reali Nancy Reeves Bill Riley Shannon Roberts Brian Rogerson Jake Rogerson Mark Rogerson Mike Rogerson Tricia Rogerson

Troy Rogerson Michael Scudder Leslie Shroyer Norman Slagle Aimee Slovensky Peter Slovensky Daniel Smigielski Maria Smigielski Matthew Smigielski Brian Smith Erin Spare Jay Spare Joshua Spare Theresa Spare William Speidel Dwight Starks Shirley Stephens Thomas Stilley Michael Stofocik James Templeton Chasity Tucker Jonathan Tucker Matthew Tucker Savannah Tucker Rebecca Tuttle Joyce Van Horn Bill Volkman Andrew Ward Jenna Ward Ron Weaver Terri Weaver James Wento Howard White Guy Widlacki Shaye Widlacki Valen Widlacki Anna Wilson Josh Wilson Peter Zellner

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

Jim Dyson Linda "Sunny" Fox Joan Gustafson Aloana Hall Jena Hembree Jason Kuzmicki Randi Kuzmicki Margaret Lundberg Tanya McInerney Anthony Morabito Amita Norton

Caerdwean Norton Christopher Norton Devon Norton Rosalinda Perez Lucas Poljacik Bill Price Robert Rantanen Sophie Roush Andrea Sams Chris Sams Donovan Sams

Isaiah Sams Jason Sams Frank Scaringello Diana Scofield Bodhi Squillace Dominic Squillace Mindy Squillace Teagan Squillace Meagan Storey Reinetta Van Eendenburg Cameron (Cami) Williams

Membership Expires September 1, 2017

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The RUNDOWN - July 2017

SportsNutrition Nancy Clark MS RD www.nancyClarkRD.com

The Athlete’s Kitchen Bread: Good, Bad—or Yummy?

Many athletes and recreational exercisers are staying

away from bread these days: It’s a waste of calories. … It’s fattening. … It’s inflammatory. These active people often struggle with denying themselves of this pleasurable food: I tell the waiter to remove the breadbasket so I don’t devour the whole thing. … No more sandwiches for me; I eat just salads. … On Sundays I cheat and have a bagel…

Perhaps you are feeling confused about the role of bread in your sports diet? After all, eating (white) bread these days is commonly viewed as nutritionally incorrect. Here are some facts to resolve some of the bread confusion.

Myth: Bread is fattening.

Any food can be fattening when eaten in excess. You “get fat” when you repeatedly overeat total calories for the day. The calories can be from avocado, yogurt, grilled chicken, potato chips, Oreos, M&Ms—or bread (white, whole wheat, sour dough, or multi-grain). The myth that bread is fattening; carbs are fattening is just that, a myth.

You have my permission to enjoy bagels, sandwiches, and garlic bread alongside pasta for dinner. As long as the portions fit within your calorie budget for the day, you will not gain undesired weight by eating bread.

“But when I eat pasta and bread for dinner, I always gain 2 or 3 pounds by the next morning” whined one of my clients. She didn't realize when athletes load-up on carbohydrates, they store in their muscles about three ounces of water with each one ounce of carb (glycogen).

The scale does go up due to water-weight. Performance also goes up! You will have a far better workout after a pasta meal than, let’s say, a no-carb chicken Caesar salad.

Now, if you eat too much bread—such as the whole breadbasket within a few minutes of settling into a restaurant, you can indeed consume excess calories. The problem is not with the bread, but with your relationship with bread. If you feel as though you have no control over, let’s say, the warm, crusty rolls in front of you and you quickly devour them, you may believe that bread is “addicting.” Banning the waiter from even bringing the crusty rolls to your table is a shortsighted solution.

The smarter solution is to eat bread daily. Obviously, you really like bread; that’s why you want to eat all of it.

Depriving yourself of this little pleasure leads to “last chance eating.” You know, “his is my last chance to eat bread so I’d better eat it all.” You’d be better off taking the power away from bread by eating it more often.

Myth: White bread is a bad food, a nutritional zero.

In general, the less processed a food is, the more nutrients it has. Hence, brown rice and whole-wheat breads/pasta are preferable to the refined versions. But white bread is not poison nor a nutritional zero. Before you cast stones at white bread, you need to look at the whole day’s diet: Is it balanced or unbalanced? Today’s Dietary Guidelines suggest half of your grain-foods should be whole grains; the other half can be refined grains (bread, rice, etc.).

Athlete's Kitchen

While some nutrients (fiber, magnesium and zinc) get lost in the milling of whole wheat into white flour, other nutrients have been added back. Since 1941, white flour has been enriched with thiamin, riboflavin, iron, and niacin in amounts equal to whole-wheat flour. Your job is to eat a variety of foods (vegetables, nuts yogurt, proteins) so you consume nutrients that might have been processed out of the whole wheat. When you enjoy a sandwich (or wrap) with hummus, turkey, cheese, lettuce and tomato, you’ll get more nutrients from the filling than from the bread or wrap, regardless if it is whole wheat or white. Bread is better known for fueling the muscles, than for being a source of nutrients. If your diet is 85-90% nutrient-dense foods, you won’t be risking your health by selecting white bread or wrap.

In general, no breads or grain-foods are as nutrientrich as green leafy vegetables, berries, lean meats, or dairy foods. Enjoy grains for their carbohydrates that help fuel muscles. The carbohydrate (starch) in bread ends up as muscle glycogen (fuel) or blood glucose (brain food). Yes, you can also fuel your body with a lunchtime salad, but you will have to eat a mighty big salad to get enough carbs. If you are on a food budget or don't have time to munch through a pile of veggies, you could far more easily fuel yourself with a sandwich made with whole wheat bread, peanut butter & banana.

If you exercise for about one hour a day at moderate intensity and want to fuel your muscles adequately, you should target ~2.25 g carb/lb body weight. For someone who weighs 150 pounds, this comes to ~340 g carb/day.

By dividing that into three meals (with 100 g carb/meal) + 1 snack (with 40 g Carb) you can see a PB & J sandwich (70 g carb) easily beats a salad with chickpeas (25 g carb)!

Myth: Wheat is inflammatory.

If you are among the 1% of Americans who have celiac disease, or the 6% who have gluten sensitivities, you should stay away from bread and other forms of wheat.

But for most of us, bread can be a positive part of a sports diet, not a trigger for inflammation. A crossover study with athletes who ate a gluten-filled or gluten-free diet showed no increase in markers of inflammation when the athletes consumed wheat. (Lis, Med Sci Sports Exer 2015) Myth: White bread, like sugar, spikes blood glucose.

Surprising, the average blood glucose response to commercial white bread vs. artisan whole-wheat sourdough bread is similar. In fact, half the subjects had a higher rise in blood glucose with whole wheat bread. (Korem, Cell Metab 2017). Maybe we can’t vilify white bread after all?

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 workshops, see www.NutritionSportsExerciseCEUs.com.

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The RUNDOWN - July 2017

Tidewater Striders Training Sites

Weekday Training

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

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

Tuesday & Thursday 7:00 – 8:00 a.m.

Pace: All levels welcome!

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

Contact: Betsy Durrant (durrant6@cox.net)

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

Weekend Training

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

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

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

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

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

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

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

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

Contact: Running Etc, 627-1500

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

Sources for Group Workouts:

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

Walker Training and Workouts

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

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

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

The RUNDOWN - July 2017

ERR Results & Downloads

OK5K

June 10, 2017 - Virginia Beach, VA 5K Finishers: 150 1 Mile Finishers: 13 Race Summary & Highlights: Striders Mark Manny and Daniel Shean took the top two spots in 18:01 and 19:00.

The third male was Joe Orth in 19:28.

However, third overall was Strider Octavia Rinehardt, who was the first female in 19:22. The second female, Alette McGuire was also under 20 minutes in 19:48. Laura Stephens was third in 23:42.

Volunteers Tim Robinson Nick Martin Don Greene Dick Brothers Sharon Brown Rick Brown

Strider Age group winners included Malcolm White, Jonathan Ransom, Gary Searcy, Randy Cook, Dave Harrah, Lane Britt, Ariana Coats, Nancy Delaney, Susan Ashley, Debbie Cook, and Betty Brothers.

In the mile, it was all Striders leading the way. The top time was posted by 10 year old New Energy Runner Rachael Zimmer in 6:38. She was closely followed by New Energy Runner Ariana Coats in 6:39. Both were being pushed by Strider Dwight Starks who finished in 6:39. Rounding out the top three Males were Striders Finnegan Manny in 8:12 and Isaac Zimmer in 8:41. The third female overall was 6 year old May Elizabeth Shean in 10:23. Other young striders that won their age group were Quinlan Carroll and Genevieve Jones. Also representing the Striders and the Manny family proudly was 5 year old Grayson finishing his mile in 10:48

As there was a lag between the results uploading and the pictures being identified, many runners did not see the pictures. All pictures and video can be seen at https:// www.athlinks.com/event/7898/results/ Event/617561/Results Search for your results by name or bib number. Click on the your name to see your pictures, video, and additoinal race details.

Select one picture to get into a slide show to see each complete picture. The pictures may be downloaded for printing and/or sharing with family and friends. You do not have to be a member of athlinks to see these results.

Additionally, the same pictures, results, and video in a slightly different presentation can be seen at https://results.chronotrack.com/ event/results/event/event-27926?&lc=en

The proceeds from the OK5K help to offset the cost of Camp Civitan a weeklong summer vacation camp progrem that allows individuals with disabilities to experience a fun summer vacation while giving their caregivers a much needed break. Include this race on your schedule for next year to support a wonderful local charity.

Complete results are available at TidewaterStriders.com.

Tidewater Striders Annual Picnic

June 10, 2017 - Lake James - Virginia Beach, VA

Above, Striders and friends enjoy the salmon, adult beverages, deserts, and sides brought by the members. Photo courtesy of Jean Phelan On left from top to bottom: Dan Neuland, our gracious host for the evening, demonstrates the frazzled time to party look. Thank you Dan for opening up your waterfront yard and home every year for a great time.

Something that only triathletes and runners would understand - Tom and Amy Randolph started the day off at the Jamestown Triathlon and returned to Lake James in time for the picnic, all events were part of their Anniversay celebration.

Photos courtesy of Tom Randolph

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The RUNDOWN - July 2017

The Hatfield-McCoy Marathon

by Peter Pommerenk

I had the pleasure to attend for the second year in a row a very unique race in a small Appalachian town that draws hundreds of runners from nearly every state of the U.S. The Hatfield McCoy Marathon takes place near the historic sites where the famous feud between the two families took place. The marathon starts in South Williamson, Kentucky and ends in Williamson, West Virginia, and there is the option to run both halves as individual races to capture two states in one day for the Fifty States Half Marathon Club. The first half of the race features a big climb onto the scenic Blackberry Mountain, past Randall McCoy's former home site, and which accounts for much of the nearly 1,700 feet of ascent. After a speedy descent past the site of the infamous Pawpaw Tree Incident into the town of Matewan to the half-way mark, the course follows River Road along the Tug Fork. There are a few miles of narrow gravel and dirt road, a golf course, and a suspension bridge to navigate before the gently rolling road takes you back past Uriah McCoy's House (the site where the daughter of Roseanne McCoy and Johnse Hatfield died) to town and the finish line.

The area bears the scars of a depressed economy but there is an outpouring of kindness and hospitality by the locals that I have not seen elsewhere. People of all ages from young students to seniors seem to be involved in packet pickup, serving pasta dinner, and manning the water & food stops at nearly every mile along the course. Volunteers also prepare motivational signs for returning runners that are posted along the route. Two locals dressed as Devil Anse Hatfield and Randall McCoy tell the story of the feud after the pasta dinner, and the same two will congratulate every runner at the finish line and pose for a photo. Aside from a unique medal, finishers also receive a Hatfield & McCoy moonshine jar. Like last year, the event was also the RRCA Kentucky State Marathon championship race. This year's post-race party featured bluegrass bands and a bit of line dancing; participation was not required, you could just get beer in a Dixie cup from the nearby sports-bar and mingle with locals and other runners. As other Striders who have attended this race can attest, this a must-do race for marathon enthusiasts.

Above, from top to bottom: new Strider Sebastian Pommerenk after finishing the double half marathon at the Hatfield-McCoy Marathon. Peter Pommerenk next to his customized road side race sign!

Photos courtesy of Peter Pommerenk

On the right, a fun group headed out to Washington State for the Light at the End of the Tunnel Marathon. From left to right: Dona Poole competed her 41st state marathon in her pursuit of 50 states.

Sherry Celesia finished her 47th marathon. Amy Robinson swears it is her final marathon - famous last words. Cheryl Monaco was on pace for a BQ until stomach issues around mile 19. This course was fast - slight downhill almost all the way with cool temps and very low humidity! All agreed it was the most beautiful marathon we've run! Photo courtesy of Sherry Celesia.

24

The RUNDOWN - July 2017

Striders on the Road by Steve Scudder

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

Hatfield-McCoy Marathon & Half Marathon

Eugene Marathon & Half Marathon

June 10, 2017 - South Williamson, Ky.

May 7, 2017 - Eugene, Ore. Marathon

Fesshaye Haile Half Marathon

Marathon

3:55:06

John Searing 1:42:21 http://www.eugenemarathon.com

Fargo Marathon

May 20, 2017 - Fargo, N.D.

Fesshaye Haile 3:50:30 http://www.fargomarathon.com

Whistler Half Marathon

Susan Hagel Peter Pommerenk

4:34:12 3:26:01

Sebastian Pommerenk

1:58:49

Dwight Kane Sebastian Pommerenk

3:07:41 1:58:49 (2 A/G) (1st half)

Double Half Marathon

Blackberry Mountain Half Marathon

River Road Half Marathon

2:53:18

Sebastian Pommerenk 2:53:18 (3 A/G) (2nd half) Lori Sherwood 2:57:012 http://www.hatfieldmccoymarathon.net

June 3, 2017 - Whistler, B.C., Canada

Tommy Neeson 2:28:45 http://www.whistlerhalfmarathon.com/

Covered Bridges Half Marathon June 4, 2017

Woodstock to Quechee, Vt.

Marie Price 2:31:26 Bill Price 1:39:09 http://cbhalfmarathon.blogspot.com/

Kings Dominion Half Marathon June 3/4, 2017 - Doswell, Va. Half Marathon

Randy Cook 3:08:10 Randy served as the pacer responsible for sweeping the course Tracy Hoffman 2:16:38 Suzanne Morrow 2:06:18 (1 A/G) Quarter Marathon

Debbie Cook 1:23:32 (2 A/G) Heather Simpson Kong 1:24:37 5K

Heather Simpson Kong 36:14 https://www.runandriderace.com/ results

1/2 Sauer 1/2 Kraut Marathon June 4, 2017 - Philadelphia, Pa.

James Caudill 3:21:40 http://www.uberendurancesports.com

Light at the End of the Tunnel Marathon June 11, 2017 - North Bend, WA

Sherry Celesia Cheryl Monaco Dona Poole

5:00:58 4:18:04 5:00:59

Sherry and Dona Ppole take a short break to enjoy the wonderful course at the Light at the End of the Tunnel Marathon. Photo courtesy of Sherry Celesia.

25

The RUNDOWN - July 2017

Special Discounts for Tidewater Striders

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

Great Bridge Cyclery 10% Discount Parts & Accessories, 4825149

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

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

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

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

Freedom Ford, Call 583-3673 for details

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

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

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

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

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

Conte’s Bicycle & Fitness Equipment

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

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

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

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

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

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

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

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

Race Promo Codes

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

RUNDOWN Rates

Ad

Monthly advertising rates are as follows for Striders:

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

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

Strider Apparel and more..

Visit www.cafepress.com/striders

Striders Tweet

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

26

The RUNDOWN - July 2017

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

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

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

Our 43rd year of Running Hampton Roads

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

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

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

Regular Individual

1-Year ____ $20

Youth (Age 22 & Under)

____ $12

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

____ $25

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

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

____ $30

____ $50

Total

$ ___________ Checks Payable to Tidewater Striders

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

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

Signature/Date_________________________________________________ (Parent or guardian for all youth memberships < 18) Apply online or mail check & application to: Send address or email changes to Tidewater Striders Membership bobbrunner7@gmail.com 1585 Lake James Dr. NOTE: CURRENT EMAIL ADDRESS REQUIRED TO RECEIVE NEWSLETTER Virginia Beach, VA 23464-6750 Questions ???? Call 757 270-0285 27

new energy flyer

new energy app

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

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

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

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

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

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

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

walker flyer

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

______________________________________________________________________________

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

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

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

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

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

Compete with us Our members travel to USA Track and Field

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

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

Tuesday nights in July:

2017 sUMMER SERIES at the Garden

A Tidewater Striders fun run event

LOCATION: REGISTRATION:

Norfolk Botanical Garden, 6700 Azalea Garden Road (near the Norfolk Airport) Sign up online! http://bit.ly/2p9Z3ti (separate registration for Memorial 5k).

Registration opens at 5:30 pm. Free to all Tidewater Striders members, $10 for non-members.

Striders memberships are available online at: www.tidewaterstriders.com and on race day at the Gardens for runners who wish to join the Tidewater Striders running club and run for free.

Please note: There is a fee of $3 per person to enter the Norfolk Botanical Garden.

FUN RUN TIMES:

All events will start at 6:45 pm (the Countdown event clock will start at 6:30 pm). The Event Director reserves the right to shorten, postpone, or cancel the event due to lighting, storms, Garden conditions, or extreme heat (it is hot and humid in July, so please exercise caution and remember that these are fun runs).

JULY 11: Hoka Countdown 4, 2, & 1 Mile

The race clock will start at 75 minutes (6:30 pm) and begin counting down. You pick when you want to start with the goal of crossing the finish line when the clock strikes zero.

Everyone should finish together!

JULY 18: New Balance 1-Mile Random Relay

Three-person teams for the run and two-person teams for the walk. No need to worry about organizing a team (we will pick your new friends for you).

JULY 25: Saucony Poker Run 2 to 3 miles

Receive a card at registration and along the course. Best hands win. NO TRADING CARDS.

AUGUST 1: Memorial 5K

Come out and support the Memorial Scholarship Endowment Fund with a minimum $20 donation. The post-race party will include a DJ, food, beverages, and random prizes.

A separate entry form is required (Memorial 5K race flyer). You can pre-register for the Memorial 5k and are encouraged to do so. Look for the race flyer in the Rundown and on the Stridersâ&#x20AC;&#x2122; website.

AWARDS: REFRESHMENTS: volunteers needed!

Random prizes and gift certificates from Running Etc. will be given at each event to registered runners and volunteers.

Food and liquid refreshments will be provided for registered runners who complete the events and race volunteers.

For more information, contact Summer Series Co-Directors:

Jean Phelan, (757) 681-0248 and Virginia Davis, (757) 270-9312

www.TidewaterStriders.com

REGISTER EARLY & SAVE

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

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

SCHEDULE Monday, July 3 1:00–7:00pm

Packet Pick-up

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

Registration 5K Run/Walk ¼ Mile Tot Trot Awards

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

GAIL CLYBURN SETTLE ®

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

________________________________________________________________________________________________________________________________

Last Name:

________________________________________________________________________________________________________________________

Male:

Female:

Address: ______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Phone: __________________________________________________________________________________________________________________________________________ Email:

_________________________________________________________________________________________________________________________________________________________________________________________________________________

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

AWARDS:

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

ADULT T-SHIRT SIZE: (circle one)

S

M

L

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

XL

2XL

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

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

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

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

WAIVER:

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

Please read the disclaimer before signing.

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

MT. TRASHMORE FAMILY YMCA

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

2017 Memorial Scholarship 5K At The Gardens

A Tidewater Strider Summer Series Event

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

TIDEWATER STRIDER MEMORIAL SCHOLARSHIP 5K RUN and 5K WALK

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

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

Sex: M____ F____ Tidewater Strider? Y____ N____

5K RUN ____5K WALK ____

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

(Remember:

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

I understand that running and/or walking a road race is a potentially dangerous activity. I should not enter and run unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete the run. I assume all risks associated with running and/or walking in this event, including but not limited to; falls, contact with other participants, the effects of the weather including heat and humidity, traffic and the condition of the roads or trails, and all such risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of your accepting my entry, I, for myself and anyone entitled to act on my behalf, waive and release the Tidewater Striders, the City of Norfolk, The Norfolk Botanical Garden, The Norfolk Botanical Garden Society, race officials, volunteers, and all sponsors, their representatives and successors from all claims and liabilities of any kind arising out of my participation in this event. I grant permission for all the forgoing to use any photographs, motion pictures, recording or any other record of this event for legitimate purposes. I understand that this is a road race conducted under the rules of the RRCA and USTAF, is not intended for baby joggers, skates, roller blades, and dogs on leashes, and I will abide by these guidelines.

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

_________ Date

_________________________ Email Address

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

STRIDER SUMMER ROAD 10-MILER

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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