Tidewater Striders June 2017 Rundown

June 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.

ERR Marks the Start of Summer in Hampton Roads

They are off to run Portsmouth at the ERR 10K. Now, does everyone understand why the START sign is on this side?

Photograph courtesy of Tidewater Striders and TriDuo.com.

Upcoming Events Saturday, June 10 OK5K Strider Picnic - 4 to 8pm

RSVP to Picnic@tidewaterstriders.com See Details inside

Saturday, June 11 Adopt a Trail

The Striders Female team at Corporate 5k was second in the fitness/ gym/running club category and the tenth team overall. From left to right are Julie Hicks, Alicia Shoulta, Kari Tallent, Mira Mariano, and Jen Gildea. The little girl is Julie's daughter Amya Hicks who was pushed by her daddy and Strider men's member Thomas Hicks to a sub 18 minute PR. Photograph courtesy of J&A Racing and TriDuo.com.

Tuesday, July 4 Run for Independence Tuesday July 11, 18 & 25th Summer Series Free for Members

The RUNDOWN - June 2017

The RUNDOWN - June 2017 - Issue Number 493

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 HR Super Grand Prix Schedule . . . . 5 Last Chance- 2017 Camperships . . 6 Online Registration Golden Runners 6 Tidewater Singlets . . . . . . . . . . . . . . 6 Grand Prix Sign-ups . . . . . . . . . . . . 8 $27,000 in Scholarships . . . . . . . . . 9 Call for Nominations . . . . . . . . . . . 10 Raffle Prizes Help . . . . . . . . . . . . . 12 RRCA State News . . . . . . . . . . . . . 14 2017 RRCA Championship Events 14 Happy Birthday! . . . . . . . . . . . . . . . 14 TS Multi-Sport Grand Prix . . . . . . . 14 Welcome Aboard . . . . . . . . . . . . . 15 Volunteer Opportunities . . . . . . . . . 15 TS Walking Grand Prix . . . . . . . . . 15 Board of Directors Meeting . . . . . . 16 Scholarship Committee Meeting . . 16 Walk Committee Report . . . . . . . . 17 Shamrock Press Release . . . . . . . 17 New Energy . . . . . . . . . . . . . . . . . . 18 Athlete's Kitchen . . . . . . . . . . . . . . 21 Tidewater Striders Training Sites . 22 Run for Haiti . . . . . . . . . . . . . . . . . . 23 Run, Roll, or Stroll . . . . . . . . . . . . . 23 Dolphin Dash . . . . . . . . . . . . . . . . . 23 Run on the Wild Side . . . . . . . . . . . 24 Christopher Farms ES . . . . . . . . . . 24 Valor Run . . . . . . . . . . . . . . . . . . . . 24 Run for the Ranch . . . . . . . . . . . . . 24 Elizabeth River Run . . . . . . . . . . . . 25 ERR team defeats PTC/CRR . . . . 26 Striders on the Road . . . . . . . . . . . 27 Team Hicks leads Team Striders . 28 Discounts for Tidewater Striders . . 29 Race Promo Codes . . . . . . . . . . . . 29 RUNDOWN Ad Rates . . . . . . . . . . 29

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 tidesbb@aol.com Board Members thru Dec 2018 Membership: Bob Brunner (757-270-0285) Randy Cook randycook48@cox.net

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

genebachman@verizon.net Stephanie Manny bama0681@yahoo.com Nominations: Rich Hildreth & Jean Debbie Redmond dredmond90@gmail.com Phelan (757 486-2184) Programs: Jean Phelan jphelanrun@gmail.com Tim Robinson IdahoTJr@yahoo.com (757) 496-9057 Publications: TBD Public Relations & Publicity: Drew Board Members thru Dec 2017 Midland* / Marie Price* Jennifer Cowell (757-692-7886) Race Committee Co-Chairs: jen-eric104@cox.net Rick Brown (499-5506) injunrick@aol.

Dan Edwards* com; Dan Edwards* Drew Midland ajmidl@gmail.com Scholarship: Dan Edwards* / Jim Dare* (757) 630-1366 Teams: Gene Edwards F14casper@cox.

Marie Price run@cox.net net Tom Randolph* Volunteer: Marie Price run@cox.net Steve Shapiro* Walking: Tom Gerhardt Committees: tg2613@email.vccs.edu Advisory: Sam Wittenberg Web Site: Tommy Neeson brewerpatriAudit: Tim Robinson IdahoTJr.@yahoo. ot@yahoo.com & Drew Midland* com 496-9057 Youth: Angelo Celesia Awards: Barb Mathweson rbmathew@aol. Other Contacts: com 348-7038 Adopt-A-Highway: Rich Hildreth rmhilBanquet: Ada Lester ada@triduo.com dreth@icloud.com Budget: Dan Edwards* Adopt-A-Trail: Chris Catoe (425-6556) ccatoe@cox.net Constitution & Bylaws: Tom Randolph* Tidewater Striders Club Coach: Elections: Susan Snead (285-7716) Elliot Nuss coach@tidewaterstriders.com New Energy: Angelo Celsia acelesia@ aol.com Photography: Ada & Allen Lester sportsphotography@triduo.com Striders Tweet . . . . . . . . . . . . . . . . 29 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.

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 - June 2017

President’s Corner Hello Striders:

Happy Almost Summer! I hope all of the recent rains have not dampened your spirits (no pun intended). This past Sat. April 29 – Sun. April 30 was the 14th Annual Virginia 24 Hr. Run for Cancer, held at Sandy Bottom Nature Park in Hampton, VA. This year, 220 participants ran and walked during the 24 hour period to raise money for the American Cancer Society. Several Striders participated in this year’s event, with Mark Manny winning with over 103 miles; our own Steve Speirs holds the course record of 135 miles!

This year’s event was particularly challenging due to the heat and humidity – at 4:00 p.m. on Sat. the heat index was 108 degrees. Nevertheless, around the 3.75 mile trail loop we went, everyone knowing that the cause we were competing for was well worth the effort.

I was the Captain of 2 teams – Tumor Busters and Tumor Busters Too, and am proud to report that our 2 teams have raised close to $6000! This year was particularly poignant for our teams, as since last year’s event, we lost our dear friend, past team Captain and former Strider Board member, Hartley Dewey to this terrible disease. Hartley was an inspiration to us all and as we accumulated the miles in the heat, we often thought about what Hartley meant to each one of us. There were many memorable stories and amazing accomplishments from this year’s event, two of which involved our team members. Cindy Alexander had never walked more than 31 miles, yet she had promised Hartley last year that she would walk 50 miles this year and even with the heat and knee issues, she got her 50 mile plaque! Richard Pidgeon had a torn meniscus and was scheduled for surgery on the Mon. after the event yet he still walked over 30 miles! These accomplishments would not have happened, were it not for the effect that Hartley’s life had on each of us. We all look forward to next year’s event.

By the time you’re reading this column, we will have completed another ERR 10K race and I think it was a great success. Race codirectors Dan Edwards and Randy Cook, along with the many volunteers, deserve a lot of credit for putting on such a fine event. It was a little humid, but a beautiful day to race alongside the Elizabeth River. Our partners in the Grand Prix series, J&A Racing did a great job assisting us this year by laying out the course, providing the timing and helping out wherever needed. We’re trying to make next year’s race even bigger. Don’t forget our Annual picnic on June 10, RSVP’s are requested and you can find more information elsewhere in this issue, as well as on our website; I hope to see you all at the picnic. As you plan your summer race schedule, make sure you have the Summer Series which culminates with the Memorial Scholarship 5K and the YMCA 4th of July race on your schedule.

A lot of great racing in our area so come on out and race or volunteer and as always, 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 Gene Edwards for the awesome team competition write-ups. If you are interested in being on one of the Strider teams, please let Gene know at gene.edwards3@gmail.com. Don't be shy about your speed, Gene will pick the best for our competitive teams. It is a great way to meet more of your fellow Striders.

Learn more about the age graded scoring using the World Masters Athletics (WMA) tables, go to: http://www.runnersworld.com/ tools/age-graded-calculator As our club members are so active in events all over the Hampton Roads area, Virginia, the United States, and even the world, I can't cover everything. However, I generally don't turn down any contributions I receive. I do need some help in improving our coverage of events, especially triathlons. If you are at a triathlon, please send me a few pictures and a write-up about the event.

Highlights of our members would be greatly appreciated.

See ya at the races, Ada Lester, ada@TriDuo.com

Early in the race, Michael Ellwood, (511), Seth Sadler (386), Jon Leiding (401), and Tommy Neeson (292) set the pace. 11 year old Seth did finish with an age graded score of 74.22; his chip time was 41:23 - A PR as this was also his first 10K. Photo courtesy Tidewater Striders and TriDuo.com.

Future Rundown deadlines are: July Rundown - June 14 August Rundown - July 20 3

The RUNDOWN - June 2017

Tidewater Striders Race Schedule June 2017 10

OK5K

July 2017 4

Run for Independence

Breezy Point Triathlon CANCELED

Va Wesleyan College

Due to changes in security requirements for base access, the 2017 Breezy Point Triathlon has been canceled. Discussions are underway to see if the race can be brought back in 2018.

Trashmore YMCA VB

Tidewater Striders Summer Series Tuesdays in July and Club Race

October 2017

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

Free for Members

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.

Crawlin' Crab Half & 5K **

8

Lions Octoberfest 5K

14

Cape Henry Cape Henry Collegiate Campus - VB

28

Wicked 10K**

Virginia Beach

29

Mutt Masquerade 5K

VB Boardwalk

Hampton, VA

Mount Trashmore, VB

Thanksgiving, Nov 23, 2017 Club Race - Turkey Trot 10K 26

Little Creek

Redneck Romp 10 Miler & 5K** Wachapreague VA

December 2017

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

2

SMILE 5K

December 16, 2017 - Club Race

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

Seashore Nature Trail 50K

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

Canal Trail. Like all Strider events, a party is included.

September 2017 2-3

7-8

Saturday, Nov 4, 2017 - Club Race Postal Racewalk

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

Aloha 5K

November 2017

August 2017 12

7

Rock 'n' Roll** - Virginia Beach

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

Tidewater Striders Running Grand Prix 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

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**

24

Alanton Mile & 5K

30

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

Alanton Elementary, VB

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AWord from the Vice President...

"I'd rather attempt to do something great and fail than to attempt to do nothing and succeed” …Robert H. Schuller

The 7th running of the Monticelloman Sprint, Olympic and Half Iron Distance Triathlons took place Sunday, May 7 at Lake Monticello, near Charlottesville, Virginia. This Olympic distance race is part of the Multi-Sport Grand Prix this year and several Tidewater Striders took part in the event.

Lake Monticello is a calm, clear lake that provides an excellent opportunity for an early season, wetsuit legal, swim. The bike course was on low-traffic country roads with good directional markings and sound pavement. The run course was out-and-back through the neighborhoods surrounding the lake. All-in-all race director Emily Hatch did an outstanding job managing this event.

Everyone I talked with said they had a great racing experience! *** The Kinetic Sprint Triathlon, also part of the Multi-Sport Grand Prix, was held Sunday, May 14 at Lake Anna State Park. A Half Iron distance and an Olympic distance race were held the day before. Lake Anna is one of the best sites for triathlon in the state; each year as many as 8 individual events are held there.

The swim portion of the race is in Lake Anna, a lake formed years ago by damming the South Anna river to create a cooling pond for a nuclear power plant. The lake has proven itself a great recreation lake and allows for some fast swim times. The bike course is on rolling, low-traffic country roads. The run leg of the race is completely inside the state park and includes a nice variety of terrain.

Although he weather was a bit rainy on Saturday it cleared up and was perfect on Sunday! *** 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

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Last Chance 2017 Camperships

Tidewater Striders

Balance Sheet As of April 30, 2017

bal

s

Apr 30, 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

21,145.07 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

9,058.56 100,323.95 45,160.91

Total Checking/Savings

376,737.91

Accounts Receivable Accounts Receivable

467.50

Total Accounts Receivable

467.50

Total Current Assets

377,205.41

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

412,411.41

Tidewater Strider youth members planning to attend a running camp this summer may apply for a club campership for partial camp tuition reimbursement. Amounts awarded are based on the number of applicants and typically range from $50 to $100. Requests should be sent no later than June 15th to Dan Edwards by email lionrun@aol.com with the following information: Name: Date Joined Striders: Last three Strider races run: Name & dates of camp you will attend: Applicant’s Home Address:

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

2,999.50

Total Accounts Payable

2,999.50

Credit Cards Visa 1541 Credit Card

2,371.65

Total Credit Cards

2,371.65

Total Current Liabilities

5,371.15 5,371.15

Total Liabilities Equity Opening Bal Equity Retained Earnings Net Income

108,156.65 305,486.39 -6,602.78

Total Equity

407,040.26

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.

412,411.41

TOTAL LIABILITIES & EQUITY

Page 1

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Grand Prix Sign-ups

Adopt-A-Highway Schedule

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

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

Sunday, July 16 Sunday, Sep 17 Sunday, Nov 12

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

10:00 AM 10:00 AM 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, June 11 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 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!

HE DA VE T TE A S

S

U ND AY

M

BARKS & BREWS

P 2-6 • JUNE 4 • 1

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

8

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

The RUNDOWN - June 2017

Striders Award $27,000 in Scholarships

The Tidewater Striders are excited to announce the 2017-2018 Scholarship awardees. $27,000 in scholarship assistance will be provided to fifteen athletes to assist in their continuing education. This year, our outstanding crop of scholarship applicants yielded two highly qualified recipients of the Pam Edwards Memorial Scholarship, and one for the Tom Bashara Memorial Scholarship. And, for the first time, we awarded the Mel Williams Memorial Scholarship to a most deserving collegian who will be pursuing higher education at the graduate school level.

These scholarships are funded by the net proceeds from the Memorial Scholarship Run in the summer and the Tidewater Striders Turkey Trot on Thanksgiving Day. Please participate in these events so that we can continue to support our local athletes as they pursue their education and athletic careers after high school graduation.

Current High School Seniors ($14,000) Pamela Edwards Memorial Scholarship $3,000 Pamela Edwards Memorial Scholarship $3,000 Tom Bashara Memorial Scholarship $3,000 Tidewater Striders Scholarship $2,000 Tidewater Striders Scholarship $1,000 Tidewater Striders Scholarship $1,000 Tidewater Striders Scholarship $1,000

Madeline King Doria Martingayle David Scherrer Carley Hill Kayleen Meinen Emma Rafferty Samantha Werve

Ole Miss UVA Brown Wm & Mary VA Wesleyan VT USNA

Current Collegians ($13,000) Mel Williams Memorial Scholarship $3,000 Tidewater Striders Scholarship $2,000 Tidewater Striders Scholarship $2,000 Tidewater Striders Scholarship $2,000 Tidewater Striders Scholarship $1,000 Tidewater Striders Scholarship $1,000 Tidewater Striders Scholarship $1,000 Tidewater Striders Scholarship $1,000

Abigail Motley Rachel Boyce Harrison Martingayle Morgan Will Thomas Amabile Jonathan Lomogda Travis Redmond Troy Rogerson

VT/Wm & Mary JMU LSU Nova SEast UVA Yale Mary Washington UVA

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The RUNDOWN - June 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

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

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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.

Tidewater Striders

4:45 PM

Volunteers 04/29/17 Accrual Basis Adopt-A-Highway May 14, 2017 Amiele Barakey Curtis Consolvo Chris Catoe Jean Phelan Rich Hildreth* *Coordinator

Profit & Loss April 2017

Apr 17 Income Awards Banquet Revenue Club Race Reven Eliz River Run

505.00 2,786.00

Total Club Race Reven

2,786.00

Exec Race Comm Interest Income Membership Rev Newsletter Rev

600.00 887.43 1,236.96 135.00

Youth Revenue Uniforms - Youth

14.26 14.26 pro

Total Youth Revenue

6,164.65

Total Income Expense Board Ops-Const Club Race Expenses Eliz River Run T S Dist Series

72.00 1,075.00 247.50 1,322.50

Total Club Race Expenses

75.67

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

249.50 900.00 400.00 400.00

Total General Ops Market Pl Exp Newsletter Exp Youth Coaching Youth Devel.

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

Chris Catoe, a longtime supporter of the Striders Adopt-A-Highway & AdoptA-Trail at the ERR.

29.66 500.00 1,400.00 38.00 325.00 363.00 5,312.33

Total Expense

852.32

Net Income

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The RUNDOWN - June 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 13

The RUNDOWN - June 2017

Happy Birthday!

In June, 115 Striders are celebrating their birthday and 22 are MOVING ON UP to a new age group.

Goody Tyler Darryl Benton Beth Steiner Quinn Saxon Jenn Vedder James Lancaster Mackenzie Hunter Emily Ebert Andrew DiGiorgio Alexander Smith Troy Rogerson Ryan Gray Olivia Watters Jeremiah Still Michael Nicolaides Thomas Amabile Mike Julien Grant Nichols Denise Roberts Louise Otto Peter Kopacz Ruby Vanderburg

in what may have been James Lancaster's final race before aging up to Masters he won his age group and was the 8th Overall Finisher in the ERR 10K. He ran a 37:09.

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.

June 3 June 3 June 3 June 3 June 4 June 4 June 7 June 8 June 9 June 12 June 14 June 15 June 16 June 18 June 20 June 20 June 22 June 22 June 23 June 28 June 30 June 30

Tidewater Striders Multi-Sport Grand Prix May 7 - Monticello Man Olympic May 14 - Kinetic Sprint June 4 - Breezy Point Triathlon - Canceled June 10 - Jamestown International 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

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/

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 - June 2017

Welcome Aboard

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

Andrew Argila Jaime Argila Mackenzie Argila Jenna Rose Benedict Lane Britt Briana Bryant Stanley Bryant Candice Bryceland Jack Buckley Aaron Caquias Aaron Caquias Jeremiah Caquias Kallen Carlson Kyle Carlson Carlin Conaway Christopher Cournoyer Edie Cournoyer Braedon Dennis Marcus Dennis Sienna Dennis John Diekemper Keely Diekemper Gracie Dupie Nikkia George-Hughes

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

William Harrison Jr. Larry Hewitt Mark Horton George Hughes Promise Hughes Colt Kellam Marianne Kellam Quinn Kellam Sidney Kellam Avi Kelley Gabriella Miller Terry ONeill Keisha Phillips Ethan Sevigny Scott Sevigny Jacobi Seymore Brayden Welton Ethan Welton Ryland Welton Cameron White Samantha White Brody Wild Helen Worthington Steve Zanetti

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

Contact the committee chair if interested in a specific area.

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

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New Strider and New Energy Runner Aaron Caquias gets off to a quick start for his third overall finish in the ERR Mile. Aaron ran an 8:07. Photo courtesy Tidewater Striders and TriDuo.com.

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

Minutes – Monday, May 1, 2017 The meeting was called to order by President Steve Shapiro at

Teams: Gene Edwards said that the Striders will have a men’s team and a women’s team in the J&A Corporate Challenge 5K on May 4th. Gene is still working on teams for the ERR.

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, Stephanie Manny, Drew Midland, Marie Price, Deb Redmond, Tim Robinson, and Steve Shapiro. Tom Randolph was absent.

Triathlon: Breezy Point now has about 150 entrants.

Youth: April was a good month for New Energy. We now have 26 coaches and 157 registered participants as of April 30, 2017.

Site attendance has increased in Chesapeake >30 and Suffolk >40 runners. Other sites attendance has been static. The weather has continued to be a problem on practice days. Due to a race cancelation we have opted to host a free one mile race May 7th for the New Energy members. Facebook and email reminders are being used to promote New Energy and the following striders races Christopher Farms, ERR, and the Strider Mile.

President’s Report: Steve said the Board will continue to meet at the Virginia Beach Joint Use Library at least through June. We discussed putting an ad for future races in the Pulse publication but it was tabled until the June meeting. A motion was made, seconded and approved to give a $100.00 gift card to Bill Holloran for his hard work on the Strategic Plan. 19 Strider members attended the pre race party on April 19th at Woody McGee’s before watching the movie Boston: An American Running Story.

Our New Energy coordinator will be attending the June Board meeting to present his ideas and obtain feedback.

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

Old Business: The Mel Williams Memorial Committee discussed how to award the entry into the Marine Corps marathon. They decided to give it to Stacin Marin for 2017. A motion was made, seconded, and approved.

Committee Reports: Audit: Tim has started the year end report.

Banquet: A budget was proposed for the picnic by Ada Lester.

After discussion it was recommended that we wait until we get closer to the date of the picnic to get an accurate count of who is coming. A motion was made for a per head amount of $10.00 for budgeting purposes. It was seconded and approved.

New Business: A motion was made, seconded, and approved to accept the Strategic Plan as developed by the Board and posted in the Rundown for comment.

Adjournment: The meeting was adjourned at 8:10 pm.

Grand Prix: Tim is working with Adam of J&A on a workable format for our Grand Prix scoring. They are having difficulty with the new system when runners “age up” into another age group during the year.

Respectfully submitted, Randy Cook, Secretary.

Scholarship Committee Meeting - 4/23/17

Membership: Tidewater Strider (TS) Membership ended April 2017 with 1390 members compared with 1441 a month ago and 1553 a year ago. There were 46-members that failed to renew by May 1st and there are another 43-members whom need to renew by June 1, or their membership will lapse. We begin May 1st slightly ahead of the 1384 members we began April 1st with.

Participants: (Alpha order) Jim Dare, Dan Edwards, Evie Foster, Rich Hildreth, Jeanne Kruger, Bee McLeod, Steve Shapiro, Goody Tyler Proceedings: 21 applications were submitted this year, 9 by high school students, and 12 by current collegians. In the first pass evaluation of applicants, 2 high school applicants and 4 collegian applicants were eliminated by consensus as not meeting selection criteria thresholds (academic, athletic, TS involvement and volunteerism, community service) when compared with other applicants.

Publications: Drew and Ada will look at the data to see how many members have opened the newsletter and using the new Issuu format. We will revisit this in June to decide if we want to continue using Issuu. Drew volunteered to create an event on Facebook for the Summer Series, Elizabeth River Run, and the Green Flash mile.

The committee reached consensus that there were two equally qualified candidates for the Pam Edwards Memorial Scholarship, one for the Tom Bashara Memorial Scholarship, and the first ever highly qualified candidate for the Mel Williams Memorial Scholarship.

Race: Dan reported that the month of May is full of races but three races in June have moved.

The preparations for ERR are well under way. Medals and t-shirts with the new logo have been ordered, J&A and the Navy will help with the course. We currently have 250 entrants.

Results: The Scholarship awardees are announced elsewhere in this Rundown.

Drew said that Green Flash brewery wants to do more events with the Striders. They will sponsor the mile including providing a band and beverages for racers. It now looks like the race will be in August or September.

Scholarship: The committee met on April 23rd to recommend scholarships to current high school seniors and to current collegiate runners in the amount of $27,000. A motion was made to accept the recommendation of the committee and approved. The actual report of the scholarship committee is attached to these minutes.

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The RUNDOWN - June 2017

Walk Committee Report for May 2017 Committee Members: Tom Gerhardt, Chair Richard Pidgeon, Vice Chair Members: Barbara Gerhardt, Virginia Davis 2017 Walking and Participation Grand Prix (WGP) - May offers two WGP races: the Jewish Family Services 5K on the 7th and the Elizabeth River Run 10K on the 27th.

The WGP is open to all Tidewater Striders. Anyone wishing to participate can sign up on the Striders web site or email Tom Gerhardt at tg2613@email.vccs.edu.

Virginia 24 Hour Run/Walk For Cancer – Members of the walking and running contingents of the Tidewater Striders honored Hartley Dewey’s memory at this year’s event, April 29-30.

Yuengling Shamrock Marathon Weekend Recognized By Hampton Roads Sports Commission 2017 Locally Created Event May 18, 2017-VIRGINIA BEACH- The Yuengling Shamrock Marathon Weekend, hosted by J&A Racing, was recently awarded the 2017 Best Locally Created Event by the Hampton Roads Sports Commission. Beginning in 1972, the Yuengling Shamrock Marathon weekend has grown from 2,000 participants, to now being the largest running event in Hampton Roads. In 2003, Jerry and Amy Frostick purchased Shamrock, and subsequently created J&A Racing. Over the past 15 years the Yuengling Shamrock Marathon weekend has grown to become one of the most popular events in the country, attracting 25,000-30,000 participants from all 50 states and several foreign countries.

“We are thrilled to see the Yuengling Shamrock Marathon weekend be recognized by the Hampton Roads Sports Commission,” said Jerry Frostick, co-owner and race director for J&A Racing. “Our goal has always been to offer a world-class race with a hometown feel, and we stay focused on that mission every day. We are lucky to have Hampton Roads as our back drop for all of our races, and love to show off our hometown to race participants that join us from all over the country.”

The Bryant Family is ready to run ERR. From left to right: Evan, Mariella, Theron, & Delaney Bryant. Theron earned a second place age group while daughter Delaney won her age group in the mile. Photo courtesy Tidewater Striders and TriDuo.com.

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The RUNDOWN - June 2017

New Energy - Tidewater Striders Youth Running Group

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

Spring Training Is Cooling Down Virginia Beach Training Site Mt. Trashmore - Kid’s Cove area facing South Blvd.

Tuesdays/Thursdays, 5-6 p.m. Ends June 8 frank.scaringello@gmail.com

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

New Energy Mile Race

The weather was beautiful Sunday, May 7, for the New Energy Free Mile race at Chesapeake City Park. Our New Energy program was represented well with 45 members in attendance and some new faces coming out to test themselves against the Chesapeake mile course. Qiana Boyd took home first place Sunday. All our New Energy member preformed fantastically and we hope everyone has a great rest of the season.

Name Qiana Boyd Joshua Cameron Rachel Ammer Alexander Temple Parker Biswell Collin Morgan Cooper Biswell Hailey Lindsay AJ Zachary Cameron Cami Williams Seth Sheppard Cameron White Finnegan Manny Gwen Lambert Ethan Welton Darins Boyd Dieye Avery Isaac Zimmer Sophia New Giavanna Atris Bailey Bass Grayson Manny Jordan Lineman Mark Osborne Gabriela Braydon Welton Liana Suthers Ryland Welton Sammy Gabriella Miller Rhiannon Gehevieve Zimmer Nicae Heart

Suffolk Training Site Sleepy Hole Park Ends June 8 Monday/Thursday 5:30-6:30pm NewEnergySuffolk@gmail.com Norfolk Training Site Lakewood Park Ends June 8 Thursdays 5:30-6:30pm Dave@mediationhamptonroads.com

M/F Age F 13 M 9 F 10 M 9 M 13 M 13 M 10 F 11 M 11 M 7 F 7 M 12 M 10 M 8 F 12 M 9 M 10 M 5 M 8 F 7 F 7 F 8 M 5 F 11 M 7 F 9 M 11 F 8 M 7 F 7 F 9 F 8 F 5 F 7

Chesapeake Training Site Chesapeake City Park Ends June 7 Monday/Wed 5:30–6:30pm stacin.martin@gmail.com Peninsula Training Site Big Bethel HS Ends June 7 We meet in the parking lot by the tennis courts behind the school.

Tuesdays/Thursday 5:30 – 6:30 pm.

Thomas.tate21@gmail.com P.O.W.E.R Training Site Mt. Trashmore (near Kids Cove) Ends June 6 Tuesdays 5-6 pm dkane9@verizon.net or me_koob@hotmail.com

New Energy AAU Track: Practice: Wednesdays 5/31, 6/7 and 6/14 at 530pm at Jolliff Middle School track, Chesapeake.

Meets: AAU Districts on June 10th at Woodrow Wilson HS, Portsmouth AAU Regionals, June 23-25 at Gloucester HS. AAU Ntls, Detroit, MI, July 26-Aug 2.

Coach Steve Sheppard Tidewater Striders New Energy Youth Running Suffolk Training Site Lead and Head AAU Coach 757-676-9696 - newenergysuffolk@gmail.com

This was an informal event and there was a problem with recording the times but the above is the order of finish.

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

Represent New Energy in Style Growing fast? Order new New Energy Gear Now.

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

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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 June 1, 2017 - - This is your Last Rundown.

Darryl Benton Jared Blatsioris Noah Boyce Andrew Clark Carlene Clark Robert Clark Kathleen Gradel Michael Greaney Jonathon Griffin

Terrah Henrich David Johnson Melissa Johnson Bryson Jones Carter Knightes Mark Noble Shelby Ramirez Maria Ramirez Gorton Cardave Sandifer

Membership Expires July 1, 2017 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 Tyler Gray

Kathleen Handley Duane Hart Malcolm Higgins Chris Holm Carly Hunter Robert Hunter Cambel Hurst Cooper Hurst Mike Julien David Kidd Marilyn King Janis Knox Zhenja Lourenco

Victor Sandifer Quinn Saxon Yvonne Saxon Ryan Schleicher Emma Searing John Searing Katie Searing Noelle Searing Sheri Searing

Chelse Sheppard Cierra Sheppard Seth Sheppard Sharon Sheppard Steve Sheppard Alyssa Shipley Ed Twining William Verhappen Raysa Victoria

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

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

Getting ready to cheer and race are Shirley Thomas, Lola Atkinson, Leodis Smith, LiGerard Jones, Lisa Davis, Laura Killeen, Wendi Collier, & Greg Dick is in the back in tan hat.

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The RUNDOWN - June 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 Butch Caldwell 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

Young runners start the Crawford Street Mile as part of the Elizabeth River Run.

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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

The RUNDOWN - June 2017

SportsNutrition Nancy Clark MS RD www.nancyClarkRD.com

The Athlete’s Kitchen All You Want to Know About Peanut Butter

In my humble opinion, peanut butter (PB) is one of the

best sports foods around. Not only is it yummy, it is also health-promoting and performance enhancing. A review of the research on peanuts validates why I routinely choose to enjoy two (!) PB sandwiches a day: one for lunch and the other to curb late-afternoon hunger.

If you are among the many athletes who try to stay away from peanut butter because it is fattening or too fatty, think again and keep reading (as long as you are not allergic to peanuts, that is). The purpose of this article is to educate you about the value of PB in a sports diet.

• PB is not inherently fattening. While any food eaten in excess can be fattening, people who eat PB (and nuts, for that matter) five or more times a week are not fatter than nut avoiders. A Purdue University study reports subjects who ate peanuts daily did not overeat total calories for the day. That’s because peanuts and PB are satiating; they help you feel pleasantly fed. Peanut eaters tend to intuitively eat less at other times of the day.

• PB offers many health benefits. The fat in PB is primarily health-promoting mono- and poly-unsaturated fat that knocks down inflammation. People who eat PB and nuts five or more times a week have lower markers of inflammation than nut avoiders. For athletes who get microinjuries every time they train, an anti-inflammatory food such as PB is a wise choice.

• Unhealthy women with type 2 diabetes who ate 1.5 oz.

(250 calories) of peanuts (and/or nuts) five or more times a week reduced their risk of heart disease by 44% and the risk of having a heart attack by 60% compared to nut avoiders. Routinely swapping a burger for a simple-tomake PB sandwich is a heart-healthy choice.

• PB reduces that risk of developing Type II diabetes. A breakfast with PB offers a positive “second meal effect.”

This means, it helps control blood glucose through lunchtime, and into the afternoon. Stable energy!

•The fat in PB helps absorb the fat-soluble vitamins A, D, E and K. You want to include some (healthful) fat in each meal; PB is a painless way to do so!

•If you are an endurance athlete, such as a marathoner or cyclist, you’ll optimize your sports diet by eating at least 0.5 grams fat/lb body weight. The body stores some fat within muscle cells and uses it for fuel during extended exercise. PB in oatmeal before a long run or a PB & J sandwich on a long bike ride are yummy and healthy ways to enjoy adequate dietary fat. Fat-phobic athletes (who avoid fat) can hinder their endurance.

• PB is a good source of arginine, an amino acid that helps keep blood vessels flexible so that blood flows more easily and reduces blood pressure. The more PB you eat, the bigger the effect on health protection.

• What’s good for the heart is also good for the brain. Research suggests PB eaters improve their brain-blood circulation and cognition. This means enhanced processing speed

Athlete's Kitchen

and better short-term memory. Healthy fats help slow cognitive decline. Given the risk of developing undesired Alzheimer’s disease increases exponentially with age, eating PB today wisely invests in future brain health.

•Peanuts offer slightly more protein than nuts.That’s because peanuts are a legume (like lentils and dried beans) and not a nut. One serving (2 tablespoons) of PB has 8 grams of protein, while 2 Tbsp. almond butter has 6 grams (at a much higher price!) Athletes want to target about 20 grams of protein per meal or snack. You can get that by swirling PB into oatmeal cooked in (soy) milk, enjoying a PB & honey sandwich with a yogurt, or making a PBbanana smoothie. Quick, easy, and inexpensive.

• PB contains numerous bioactive compounds (phenols) that bolster the immune system. Spanish peanuts and shell peanuts are particularly wise snack choices because the peanut skin is rich in anti-oxidants and fiber. Fiber feeds gut-bacteria (your microbiome); these bacteria strongly enhance your immune system, overall health, and mood.

•All peanuts are non-GMO and have low risk of pesticide residue, in part because peanuts grow under the ground.

• Is all natural peanut butter far better than Skippy of Jif? All types of PB need to meet a “standard of identity” as defined by the USDA. Conventional brands might have 2% added saturated fat (palm oil, hydrogenated oils) to control the oil from separating. This small amount does not over-ride the positive health benefits of PB. • What about all the sugar added to Skippy and Jiff PB? “All” that sugar is only 2 or 3 grams. That’s nothing compared to the 10 to 15 grams of sugar in the jelly or honey you might enjoy with the PB, or the 6 g sugar in the sandwich bread. Regardless, sugar fuels your muscles. You want to fret less about added sugar and focus more on PB’s zinc, folate, vitamin E, niacin, and selenium. It is nutrient-rich.

• What about the sodium in PB? The 150 milligrams sodium in a serving of PB is less than the sodium you get in one slice of bread or 12-ounces of Gatorade. Regardless, as an athlete, you want to replace sodium you lose in sweat.

If you stay away from PB because you can’t eat just one serving, think again. Overindulging in PB means you like it; you should eat it more often! By enjoying PB at every meal, in a few days, you will stop craving it. No more binges! Avoiding peanut butter just sets you up for “last chance eating.” You know, I just blew my diet by eating PB so I’d better keep eating it. Last chance before I go back on my diet. Denial and deprivation of PB lead to overeating. Do not deny yourself of this yummy sports food. You will deprive your body of valuable health benefits.

Sports nutritionist Nancy Clark MS RD CSSD has a private practice in the Boston-area (Newton; 617-795-1875), where she helps both fitness exercisers and competitive athletes resolve nutrition confusion.

Her best-selling 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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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 - June 2017

Run for Haiti

May 5, 2017 - Virginia Beach, VA 5K Finishers: 121 Race Summary & Highlights: This race really should be on everyone's list. A Friday evening with running friends, includes a 5k, dinner, and party.

This year the weather was overcast with a threat of rain that didn't materialize.

Volunteers Rick Brown Sharon Brown Tim Robinson

The top three male finishers were Alan Rutledge in 18:18, Franklin Reid in 18:55, and Daniel Elfelt in 20:55. The top women were 11 year old Nicky Ward in 21:10, New Energy runner, 10 year old Rachel Zimmer in 24:43, and Emily Spivey in 25:34. Strider Ruth Forehand won the 50+ Women's age group.

Complete results are available at TidewaterStriders.com.

Run, Roll, or Stroll

May 7, 2017 - Virginia Beach, VA 8K Finishers: 32 5K Finishers: 71 1 Mile Finishers: 197 Race Summary & Highlights:

Will Verhappen cruising to first place among men 13-19 with a time of 41:57.

Volunteers

The top finishers in the 8K were Striders Rick Brown Scott Pachter in 26:37 and Michael Sharon Brown Gehosky in 32:36; they were followed by Dan Edwards Jake Honigman in 33:00. The top women Tim Robinson were Lisa Jones in 38:52, Mariah Dorsk in 44:09, & Helen Prince in 44:43. Strider Steve Shapiro Tempie Gargaro won her age group while Striders Dwight Starks and Steve Scudder were second in their age groups.

The 5K is part of the Tidewater Striders Walking Grand Prix. The top walkers were Strider Tom Gehardt in 33:51 and Beth Dorsk in 30:33.

Complete results are available at TidewaterStriders.com.

Dolphin Dash

May 13, 2017 - Virginia Beach, VA 5K Finishers: 84

Below: New Energy Represents at Crawford Street Mile! Female Overall, First, second and third, left to right: Qiana Boyd, Rachael Zimmer, Mary Bennick. Photo courtesy of Steve Sheppard

Race Summary & Highlights: Strider Dillan Schweers was the fastest male in 18:38. The fastest woman in 24:15 was Anna Stedje-Larsen. The fastest woman Strider was Wendy Rafferty.

Complete results are TidewaterStriders.com.

available

at

Volunteers Rick Brown Sharon Brown

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Carson Sadler pushes to the finish to get second among 8 & Under boys & 8th Overall in the Crawford Street Mile.

The RUNDOWN - June 2017

Run on the Wild Side

May 20, 2017 - Virginia Beach, VA 5K Finishers: 61 Race Summary & Highlights:

Volunteers

Run on the Wild Side was the first of Rick Brown two races in First Landing State Park on Sharon Brown this weekend. The top men were Cory Dan Edwards Harrison, Guil Ware, & Steve Pautler in 21:32, 22:26, & 22:29 respectively. The top women were Barb Weinberg, Liza Ware, & Elizabeth Ware in 23:50, 24:53, & 25:@6.

A notable Strider performance was six year old Quinlan Carroll winning his age group,; Quinlan's Dad, John is a great example of how to run with your kids at longer events. He is right there but not pushing and lets Quinlan set the pace. Quinlan always finishes with a smile.

Complete results are available at TidewaterStriders.com.

Christopher Farms ES

May 21, 2017 - Virginia Beach, VA 1 Mile Finishers: 82 Race Summary & Highlights: Young Strider, Finnegan Manny, was second in his age group after posting a 7:35 mile. Younger brother, Grayson ran a 10:45. The fastest mile of the day was run by 9 year old Oliver Scott in 7:09. On the female side it was 7 year old Jade Virella in 7:33.

Volunteers Rick Brown Sharon Brown Dan Edwards

Complete results are available at TidewaterStriders.com.

Triple R

Run for the Ranch May 29, 2017 Chesapeake, VA 5K Finishers: 113 1 Mile Finishers: 10

Race Summary & Highlights: Strider Dwight Starks ran a 7:02 mile to be the first Mile finisher. Strider Nancy Reeves was the second woman miler. Kari Pully was the top woman miler. Striders Steven Armitage and Michael Gehosky were the top two milers in 20:18 and 20:49.

Following in third was 12 year old Aidan Carlisle in 21:50. Strider Alicia Shoulta won the women's 5K in 24:39. She was followed by Angela Carlisle in 25:44 and Strider Wendy Rafferty in 26:49. Strider Susan Ashley won her age group, while Strider Lee Neiberger was second in hers.

Striders Kenneth Dahm and Dwight Starks were 1-2 in the men 50-59 age group.

Complete results are TidewaterStriders.com.

available

at

Volunteers Rick Brown Sharon Brown

Valor Run

May 21, 2017 - Virginia Beach, VA 10 Mile Finishers: 195 5K Finishers: 66 Race Summary & Highlights:

Volunteers

In the ten mile run, Strider women swept Rick Brown the top three spaces in the woman 50-59 Sharon Brown with Nancy Delaney, Margaret Kopacz, Dan Edwards and Lisa Buckman. The top women were Bonnie Fortin and Brooks Holuka in 1:20:14 and 1:21:47 Other Strider age group winners include Sharon Wilkins, Frank Scaringello, Michael Villani, & Eddie Hill. The top men were Patrick Sopko in 1:02:57 and Jonathan Corsini in 1:03:22. Another notable Strider finish was our membership chair Bob Brunner who was second among 50-59 men.

The 5K runners were led by Victor Weeks in 21:31 and Karl Gustavson in 22:42. The top women were Heather Martinez in 26:28 and Lisa Clark in 27:51. Strider age group winners included John Searing, Dave Harrah, and Michelle McAfee Complete results are available at TidewaterStriders.com.

Dwight Starks can be found at most Strider events; here he is finishing up ERR.

24

The RUNDOWN - June 2017

Elizabeth River Run

May 27, 2017 - Portsmouth, VA 10K Finishers: 474 1 Mile Finishers: 51 Race Summary & Highlights: Unfortunately, the numbers for the Elizabeth River Run were down from previous years. However, a great time was had by all who attended and raced. Please spread the word to your friends and let's get the numbers for this event back up to years past. Any suggestions for improvements should be provided to both the Board of Directors and the Race Committee. Also let the board know what you liked about the event. We're all looking forward to the completion of the Seawall so that the race can see even more of the River.

The Crawford Street Mile showcased the speed of our New Energy Runners. Joshua Cameron led the way with a 7:04. Qiana Boyd was second overall and the first female with a time of 7:15. Rounding out the top three for the boys was Zachary Cameron in 7:47 and Aaron Caquias in 8:07. Rachael Zimmer and Mary Bennick finished in 7:38 and 8:16 respectively to take second and third overall for the girls. New Energy/Strider runners that won their age group included Cameron Williams, Finnegan Manny, & Shane Rogers.

Two of the Strider Board performed well in the 10K. Steph Manny was the top female in 40:25. That included going slightly off tangent to high five her children. Drew Midland was third overall in 35:40. William Rehrig was second in 34:50 while the fastest time of the day was 31:49 by Evan Gates of Durham, NC. Strider Octavia Rinehardt was second female in 40:46; she was followed by Laura Shannon of Williamsburg in 42:49.

Other Strider age group winners include Caitlynn Melanson, Ashley Diette, Kari Tallent, Julie Hicks, Sharon Wilkins, Kelly Borkman, Betty Brothers, Seth Sadler, Daniel Shean, James Lancaster, Rob Hunter, Steve Speirs, Vincent Ortiz, Pete Gibson, Larry Coley, & Paul Steele. As the age groups stop at 70 & Over, we're also going to mention some great performances -79 year old Joe Polinski was fourth in the 70 & over but would have been first in 75-79. 82 year old Chris Catoe was sixth in the 70 & over but would have won an 80 and over age group.

Thank you to all our participants and volunteers.

Complete results, pictures, and video are available at https://www.athlinks.com/ Master/7898/Event/617561/Results. Video and pictures are free to all participants. If you have problems downloading the pictures, please contact ada@triduo.com Below, Kallen Carlson, Kim Borges, & Mandy Banks take some time to enjoy the early portion of the course.

Betty Brothers had the top age graded score in the team competition.

25

Volunteers Friday, packet pickup Dwight Kane Jim Dare Randy Cook Sue Edwards Dan Edwards Rich Hildreth Saturday Margo Smallwood Don Greene Rick Brown Randy Cook Jim Dare Bunny May Sue Edwards Dan Edwards Marion Dealon Julie Stevens Katie Halstead Audrey Lassiter Lee Neiberger Virginia Davis Benjamin Fleming Sarah Cunningham Dwight Kane Steve Ratatczak Steve Shapiro Jean Phelan Roy Blakeburn Rich Hildreth

The RUNDOWN - June 2017

Strong Strider ERR team defeats PTC/CRR

by Gene Edwards The Tidewater Striders fielded one of the strongest teams in years to defeat the combined Peninsula Track Club / Colonial Road Runners team at this year's Elizabeth River Run 78.93 to 78.62 in an age-graded competition. The age-graded handicapped format aside, this year's team took many of the top spots overall and a significant number of age group awards. Drew Midland (3rd overall), Rob Hunter (5th o/a / 1st a/g), Steve Speirs (6th o/a / 1st a/g), Chuck Inman (7th o/a / 2nd a/g), James Lancaster (8th o/a / 1st a/g), and Daniel Shean (10th o/a / 1st a/g) led the charge for the men while Steph Manny (1st female overall and 21st o/a) and Octavia Rinehardt (2nd female and 22nd o/a), both who clocked among the fastest 300 women's times ever for this race, dominated the women's competition.

Other noteworthy accomplishments by Team Strider include Thomas Hicks who still finished 12th overall despite being stopped by hospital security to inspect his suspicious stroller, Julie Hicks (1st a/g), Bill Price (2nd a/g), Pete Pommerenk (3rd a/g), Kari Tallent (1st a/g), Alicia Shoulta (3rd a/g), Nancy Delaney (3rd a/g), 61 year old Pete Gibson who rocked a 13th overall and 1st in his age group, Vince Ortiz (1st a/g), Jami Brill (2nd a/g), Kelly Borkman (1st a/g) and the ageless Betty Brothers who finished 1st in her age group.

Congratulations to all the team members on a job well done!

The Age Graded scores for the Striders Team Members are shown below. The top ten from each team counted in the scoring.

Tidewater Striders

Peninsula Track Club / Colonial Road Runners

Runner Gend- Chip

er/Age Time

Age Age Graded Graded Time Percentage

Runner Gend- Chip

er/Age Time

Age Age Graded Graded Time Percentage

Betty Brothers

F70

0:51:01 0:34:26 88.08%

Mercedes Castillo - D'Amico

Pete Gibson

M61

0:38:36 0:31:09 85.75%

F59

0:43:54 0:34:42 87.40%

Steve Speirs

M50

0:36:39 0:32:36 81.99%

Rose Crist

F62

0:47:15 0:35:52 84.59%

Chuck Inman

M45

0:36:57 0:34:14 78.03%

Laura Shannon

F54

0:42:49 0:36:06 84.04%

Robert Hunter

M42

0:36:05 0:34:15 78.01%

Karla Havens

F55

0:44:35 0:37:07 81.72%

Jon Leiding

M54

0:40:52 0:35:07 76.06%

Larry Coley

M68

0:45:42 0:34:29 77.46%

Peter Pommerenk M51

0:40:03 0:35:19 75.66%

Paul Pelletier

M51

0:39:51 0:35:08 76.04%

Steph Manny

F35

0:40:25 0:40:08 75.59%

Rick Platt

M66

0:45:50 0:35:16 75.75%

Thomas Hicks

M45

0:38:24 0:35:35 75.09%

Helen Worthington

Kelly Borkman

F51

0:46:13 0:40:25 75.05%

F62

0:53:41 0:40:45 74.45%

Drew Midland

M30

0:35:40 0:35:40 74.91%

Isaac Lamprecht M10

0:43:32 0:36:23 73.43%

Octavia Rinehardt F27

0:40:46 0:40:46 74.41%

Patricia Travis

F66

0:59:17 0:42:30 71.35%

James Lancaster M39

0:37:09 0:36:04 74.07%

Joe Day

M66

0:49:00 0:37:43 70.85%

Vincent Ortiz

M55

0:42:35 0:36:17 73.66%

Ryan Doupe

M31

0:39:19 0:39:18 67.99%

Tommy Neeson

M48

0:40:24 0:36:32 73.14%

Susan Hagel

F44

0:47:43 0:45:01 67.38%

Daniel Shean

M34

0:37:41 0:37:28 71.34%

Jason Miller

M39

0:41:13 0:40:01 66.76%

Dr. Fast Price

M57

0:44:45 0:37:27 71.32%

David Anderson

M47

0:44:15 0:40:21 66.21%

Nancy Delaney

F51

0:49:36 0:43:23 69.93%

Jessica Burcham F35

0:47:18 0:46:58 64.59%

Jami Callahan-Brill F50

0:49:22 0:43:41 69.41%

Jimmy Blount

M66

1:00:32 0:46:35 57.35%

Kari Tallent

F35

0:44:14 0:43:55 69.07%

Paul Olsen

M40

0:50:03 0:48:15 55.38%

Julie Hicks

F41

0:45:44 0:44:09 68.73%

Brian Lamprecht

F46

0:59:13 0:54:50 55.33%

William Tallent

M39

0:41:00 0:39:48 67.11%

Robin Olsen

F38

0:55:55 0:54:54 55.26%

David Phillips

M44

0:43:04 0:40:14 66.41%

Jocelyn Lamprecht F12

1:12:34 1:04:25 47.08%

Doug Nassif

M34

0:41:45 0:41:30 64.39%

Ruth Lamprecht

1:12:53 1:09:52 43.43%

Jean Phelan

F61

1:03:52 0:49:09 61.72%

Alicia Shoulta

F40

0:52:01 0:50:31 60.04%

Andrew Hoffer

M43

1:05:38 1:01:48 43.22%

26

F42

The RUNDOWN - June 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.

Illinois Marathon

April 22, 2017 - Champaign-Urbana, Ill.

Big Sur International Marathon & 10.6 Mile April 30, 2017 - Carmel, Calif.

Marathon

Doug Mitchell 4:55:34 http://illinoismarathon.com/ Doug added, "Sixth time running the marathon and have done the 1/2 marathon twice."

Nathaniel Miller Brian Walker Half Marathon

Half

53:52 2:08:51 2:05:05 3:09:01

Chris Holm Jessica Loftus Stela Turelli https://www.rundisney.com/

3:28:48 3:38:07 2:45:52

The Villages Senior Games 2017 April 27, 2017 - The Villages, Fla.

Women's 1500m Race Walk 55-59

Barbara Cason

10:46.97 (1 A/G)

William Cason

2:45.32 (1 A/G)

Men's 800m 60-64 Men's 1500m 60-64

4:09:48 4:32:27 4:45:07

10.6 Miler

Pete Kopacz 1:47:26 http://www.bsim.org/site3.aspx

Disney Star Wars - The Dark Side Weekend April 23, 2017 - Orlando, Fla. Dark Side Challenge 10K

Marathon

Margaret Kopacz Dave Rogacki Angela Tang

William Cason 5:51.73 (1 A/G) www.thevillagesseniorgames.com

The North Face Endurance Challenge - Washington D.C. Marathon April 29, 2017 - Sterling, Va.

Michael Barnes 5:32:26 http://www.thenorthface.com/

St. Jude Rock 'n' Roll Country Music Half-Marathon

OneAmerica 500 Festival MiniMarathon May 6, 2017 - Indianapolis, Ind.

Tommy Neeson 1:44:23 (Pacer) http://www.indymini.com/p/minimarathon

Strolling Jim 41.2 Miler

May 6, 2017 - Wartrace, Tenn.

John Price 10:33:15 www.durbinracemanagement.com

McFarland USA 5K & 10K May 7, 2017 - McFarland, Calif.

10K

Linda Fox1:19:49 5K

Linda Fox 32:46 http://www.active.com/mcfarland-ca/ running/distance-running-races/2ndannual-mcfarland-usa-1k-5k-10k-andhalf-marathon-2017

Potomac River Run Marathon May 7, 2017

Fletcher's Cove, Washington D.C.

Arthur Walker 3:53:26 http://www.safetyandhealthfoundation. org/marathon/ Arthur added, "I recently ran in the Potomac River Run Marathon in Washington D.C. There were two start times. You could run either distance at either start time, 8 or 9 a.m. The race is run on the C&O Canal Towpath, which is part of the National Park Service. The path runs between the Potomac River on one side and the historic C&O Canal on the other. It is an out & back for the half & a double out & back for the marathon. This was my second marathon. I ran the Shamrock Marathon in 2016. I finished the Potomac River Run marathon in 3:53:26, which was a PR by more than 15:00. I was pretty happy to break 4 hours, but feel as though I can do better with improved pacing."

Dick's Sporting Goods Pittsburgh Marathon & Half Marathon May 7, 2017 - Pittsburgh, Penna.

Steel Challenge 5K

Jason Burns

Half Marathon

27:33

Marathon

3:59:57

Broad Street 10-Mile Run

Linda Nichols

Tony Heimer 1:30:28 Sam Wittenberg 1:23:47 http://www.broadstreetrun.com/

Dani Burton 31:10 http://www.pittsburghmarathon.com

May 7, 2017 - Philadelphia, Penna.

April 29, 2017 - Nashville, Tenn.

5K

3:27:52

Cox Sports Providence Half Marathon May 7, 2017 - Providence, R.I.

Jack Gorman 2:15:51 John Gorman 2:15:52 Jenn Vedder 1:57:25 http://www.runrocknroll.com/nashville/

Kathleen Handley 2:28:29 www.RunRI.us/providence-race-info

Strider Picnic Saturday, June 10 - 4 to 8pm

RSVP to Picnic@tidewaterstriders.com

27

The RUNDOWN - June 2017

Yuengling Nags Head Woods 5K May 13, 2017 - Kill Devil Hills, N.C.

Quinlan Carroll 34:31 Rhoda Carroll 43:18 John Carroll 34:32 Bob Curtin 41:29 http://www.theobxrunningcompany. com/race-results.html

Race 13.1 Greensboro

May 14, 2017- Greensboro N.C.

Michael Nicolaides 2:44:16 https://race131.com/races/race-13-1greensboro-nc/

Zions Bank Ogden Marathon May 20, 2017 - Ogden, Utah

Tommy Neeson 3:34:15 http://www.getoutandlive.org/ participate/ogden-marathon

Run for the Red Marathon

May 21, 2017 - Pocono Mountains, Pa.

James Caudill 3:10:39 http://www.poconomarathon.org

Rite Aid Cleveland 8K & Half Marathon May 21, 2017 - Cleveland, Ohio

Dwight Starks 39:23 2:20:49 http://www.clevelandmarathon.com

MCM Historic Half Marathon & 5 Miler May 22, 2017 - Fredericksburg, Va. Devil Dog

Susan Hagel Matthew Zentz Historic Half

5 mile

38:58 42:01

Half

2:20:18 2:12:04

Jason Barrett 2:43:44 Rebecca Barrett 2:37:44 Karen Cardo 3:07:36 John Chiles 2:30:17 Kristi Chiles 2:36:17 Ruth Cooper 4:03:24 Karen Edsall 3:42:04 Tom Gerhardt 2:59:44 Chuck Inman 1:23:56 David Letourneau 2:38:25 Tanya McInerney 2:29:45 Suzanne Morrow 2:00:54 Frank Nixon 2:02:45 Maria Ramirez Gorton 2:36:50 Fred Russell 2:11:10 Molly Scudder 2:31:44 Steve Scudder 2:53:16 Lori Sherwood 2:59:45 Denise Singleton 2:31:29 Tracy Smallacombe 3:26:59 Susan Snead 2:07:16 Stacey Sterling 3:26:59 Semper 5ive Miler Marina Letourneau 1:03:30 Carolyn Tody 1:33:16 http://www.marinemarathon.com/

Team Hicks leads Team Striders to rock the J&A Corporate 5K

by Gene Edwards

The Striders entered two teams for the Thursday evening race through downtown Norfolk where the winners were determined by each team’s lowest cumulative times (a nice departure from the age graded scoring format we use at the ERR 10K and Yorktown 10M).

The Strider men’s team, led by Thomas Hicks’ 17:51 PR (9th O/A) (while pushing his daughter Amya), finished 2nd overall out of 60 teams, losing only to a military team from Dam Neck, and finished 1st in the "fitness/gym/running club" category. Chuck Inman (18:01, 10th O/A), Doug Nassif (19:51) and David Phillips (20:26) also had outstanding individual performances.

The women’s team was equally competitive with Julie Hicks 21:04 (4th Female) and Kari Drescher Tallent 21:17 (6th Female) leading the charge to the finish inside Harbor Park.

The women finished a very strong 10th out of 60 teams and second in their respective category. Jen Gildea (22:32, 13th Female), Alicia “I’ll probably run a 27” Shoulta (23:58), and Mira Mariano (26:29) also crushed the course with solid runs.

Based on the success of this year’s event, we’ll look to expand Club participation with the addition of a mixed team next year.

28

Two of our Strider competitive team members charge the finish line. At top is David Phillips and below him is Alicia Shoulta, who had the force with her! Photos courtesy

of J&A Racing and TriDuo.com.

The RUNDOWN - June 2017

Special Discounts for Tidewater Striders

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

Great Bridge Cyclery 10% Discount Parts & Accessories, 4825149

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

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

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

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

Freedom Ford, Call 583-3673 for details

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

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

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

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

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

Conte’s Bicycle & Fitness Equipment

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

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

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

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

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

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

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

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

Race Promo Codes

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

RUNDOWN Rates

Ad

Monthly advertising rates are as follows for Striders:

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

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

Strider Apparel and more..

Visit www.cafepress.com/striders

Striders Tweet

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

29

The RUNDOWN - June 2017

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

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

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

Our 43rd year of Running Hampton Roads

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

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

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

Regular Individual

1-Year ____ $20

Youth (Age 22 & Under)

____ $12

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

____ $25

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

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

____ $30

____ $50

Total

$ ___________ Checks Payable to Tidewater Striders

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

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

Signature/Date_________________________________________________ (Parent or guardian for all youth memberships < 18) Apply online or mail check & application to: Send address or email changes to Tidewater Striders Membership bobbrunner7@gmail.com 1585 Lake James Dr. NOTE: CURRENT EMAIL ADDRESS REQUIRED TO RECEIVE NEWSLETTER Virginia Beach, VA 23464-6750 Questions ???? Call 757 270-0285 30

new energy flyer

new energy app

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

New Energy welcomes all youth runners, ages 6-16, regardless of ability . Practices are informal, and participants are encouraged to attend as many as possible . Runners must have a good pair of running shoes to avoid injuries . Uniforms, Warm ups and other gear can be purchased, but are optional . Membership in the Tidewater Striders is required by the third practice in order to participate in sessions and compete on a team basis in Track and Relay teams . The cost is $12 .00 per year or $18 .00 for two years . The Team participates in road races held in the Tidewater area, which are part of the Youth Grand Prix 1-mile series and are sponsored by local organizations such as school PTAs . Check race flyers for specific information by visiting www .tidewaterstriders .com . A New Energy Team race schedule will be part of the program and can be found under ‘Youth Programs’ on our Web Site.

Coaching is provided by volunteers who are Tidewater Striders members . Again this year, Angelo Celesia will provide leadership for training . 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!

SATURDAY, JUNE 10, 2017 to benefit special thanks to our presenting sponsors:

REGISTRATION :

• By mail with completed application & check to: (before 5/31) Eggleston OK5K 1161 Ingleside Rd., Norfolk, VA 23502 • On-site Race Day Registration beginning at 7 a.m.

Entry Fees:

5K: $30 ($35 after 6/1) 1M: $15 Both: $40

PACKET PICK-UP:

Pre-registrants may pick up their packets on Friday, June 9th between 3–7 PM at: Running Etc.,1940 Laskin Rd., Virginia Beach

DIVISIONS/AWARDS

Saturday, June 10, 2017 8:00 a.m. (1M), 8:45 a.m. (5k) Virginia Wesleyan College

5K: Top 3 Overall Male/Female Top 3 Male/Female in age categories Top 3 Walkers

1M: New Energy Youth Grand Prix event Top 3 Overall Male/Female Top 3 Male/Female in age categories Top 3 Walkers

POST RACE FESTIVITIES: Post-Race awards ceremony and raffle. Post-Race refreshments provided.

INCLEMENT WEATHER :

The race director reserves the right to alter or cancel portions of the race as deemed necessary for safety reasons.

THE COURSE IS DISABILITY FRIENDLY AND OPEN TO ALL LEVELS OF ABILITY AND MOBILITY. WALKERS WELCOME. For More Info Contact: Tom Redmond (757) 431-7817 • redmond.tom@egglestonservices.org Please make checks payable to Eggleston

Last Name _________________________________________ First Name ________________________________________ Address ___________________________________________ City, State & Zip ____________________________________ Phone ____________________________________________ Email ____________________________________________ Gender: Male________ Female_______ T-Shirt size (circle one) S M L XL or Youth S(6/8) M(10/12) L14/16) Age on race day ________ Date of birth __________________ Check race(s) running:

r 5K - $30

r1 mile - $15

r Both races - $40

Total Amount enclosed: $ ___________________

I’d like to make an additional donation to Eggleston in the amount of: $ __________________ (enclosed) Mail entry to: Eggleston OK5K; 1161 Ingleside Rd., Norfolk, VA 23502 I understand that a road race is a potentially hazardous activity. I should not enter the run unless I am medically able and properly trained. I agree to abide by any decision of a race official to my ability to safely complete the run. I assume all risks associated with running in the event including, but not limited to, falls, contact with other participants, the effects of weather including heat and humidity, traffic conditions 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 the acceptance of my entry, I, for myself and anyone entitled to act on my behalf, waive and release the Tidewater Striders, Eggleston, the City of Norfolk, Virginia Wesleyan College, race officials, volunteers, and all sponsors, their representatives and successors from all claims or liabilities of any kind arising from my participation in this event. I grant permission to all of the forgoing to use any photographs, motion pictures, recordings or any other record of this event for any legitimate purpose. This race is not intended for baby joggers, headphones, skates and dogs on leashes and I will abide by these guidelines. Race Held Rain or Shine.

Signature__________________________________Date_______(Parents Sig. If Under 18)_______________________________

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 17; $30 for all July 18-31, $35 8/1 or later.

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

LATE REGISTRATION & PACKET PICK-UP: 630am Race Day at the Dismal Swamp Canal Trail or 3-5pm on Saturday, Aug 1st 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.