June 2018 Edition
The e-RUNDOWN
Monthly newsletter of the TIDEWATER STRIDERS , one of the nation’s largest running clubs dedicated to running, walking and multi-sports.
Striders On The Road it all starts on page 21!
Contents What's Up, Next? . . . . . . . . . . . . 3 President’s Corner . . . . . . . . . . 4 Scholarship Highlight . . . . . . . . 5 2018 Scholarships . . . . . . . . . . . 6 New Energy Highlights . . . . . . . 8 Coaches Highlight . . . . . . . . . . 11 Adopt-a Schedule . . . . . . . . . . 13 Volunteer Thank You's . . . . . . 14 Birthdays . . . . . . . . . . . . . . . . . 15 Joe's 80-for-80 . . . . . . . . . . . . . 16 Keeping Safe . . . . . . . . . . . . . . 17 Healthy Nut . . . . . . . . . . . . . . . . 18 Multi-Sport Highlight . . . . . . . . 19 Striders on the Road . . . . . . . . 21 Beginner Tips . . . . . . . . . . . . . . 35 RUNDOWN Ad Rates . . . . . . . . 36 Athletes Kitchen . . . . . . . . . . . 37 Membership Application . . . . . 40
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Upcoming Events JUNE June TBD- Strider Mile June 2 - Wheel, Walk or Run
June 9 - Strider Annual Picnic June 16 - OK 5K June 17 - VB Lifeguard Run/Swim
JULY July 4 - Independence Day 5K
July 10 - Strider Summer Series 1 July 15 - VB Lifeguard Run/Swim
July 17 – Strider Summer Series II July 24 – Strider Summer Series III July 31 Mel Williams Memorial Scholarship 5K
Future Rundown deadline: June 18 for July Issue
The RUNDOWN - June 2018
The RUNDOWN - June
2018 - Issue Number 503
Striders Service Directory Board Of Directors Officers:
Committees:
(Offices held until end of 2018-board elections last 2 years)
Adopt-A-Highway: Rich Hildreth rmhildreth@icloud.
Steve Shapiro, President sshapiro@hampton.gov 757-592-6720 Randy Cook, Vice President randycook48@cox.net Stacin Martin, Secretary stacin.martin@gmail.com Tim Robinson, Treasurer IdahoTJr@yahoo.com
com
Adopt-A-Trail: Chris Catoe ccatoe@cox.net Advisory: Sam Wittenberg samwit@cox.net Audit: Dan Edwards lionrun@aol.com Awards: Marie Price run@cox.net Banquet: Randy Cook randycook48@cox.net Budget: Tim Robinson IdahoJTr@yahoo.com Constitution: Randy Cook randycook48@cox.net Elections: Lori Sherwood
Other Board Members: Gene Edwards gene.edwards3@gmail.com Jim Dare jamesdare2@cox.net Stephanie Manny bama0681@yahoo.com James Martin jcmartin67@cox.net Drew Midland ajmidl@gmail.com Marie Price run@cox.net Debbie Redmond dredmond90@gmail.com William Tallent tallent21@yahoo.com
Grand Prix: Running: Tim
Robinson IdahoTJr@yahoo.com Triathlon: Lisa Armistead ljarmistead@cox.net Walking: Randy Cook randycook48@cox.net Youth: Debbie Redmond dredmond90@gmail.com Hall of Fame: Bee McLeod bee.mcleod@cox.net History: Randy Cook randycook48@cox.net Marketplace: empty Membership: Bob Brunner bobbrunner7@gmail.com Multisport: Lisa Armistead ljarmistead@cox.net Nominations: Jean Phelan jphelanrun@gmail.com and Rich Hildreth: rmhildreth@icloud.com Photography: Race Directors Programs: empty Publications: empty Public Relations: Marie Price run@cox.net Race Committee Co-Chairs: Rick Brown Injunrick@aol.com or Dan Edwards
The RUNDOWN is published monthly by the Tidewater Striders, a non-profit educational and recreational organization for running, walking and triathlon enthusiasts in the Tidewater Virginia area. Opinions expressed in the RUNDOWN are not necessarily those of the Editor or the Tidewater Striders. Board of Directors.
lionrun@aol.com
Scholarship: Dan Edwards lionrun@aol.com or Jim Dare jamesdare2@cox.net Teams: Gene Edwards F14casper@cox.net Volunteer: Marie Price run@cox.net Walking: Randy Cook randycook48@cox.net Web Site: Jim Martin jcmartin67@cox.net Youth New Energy: Angelo Celesia coach@tidewa-
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terstriders.com
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What's Coming Up, Next? Strider Annual Picnic • Saturday, June 9 • 1205 Belvoir Ln, Virginia Beach 23464 • 4pm (picnic dinner at 5) • The Tidewater Strider social of the summer held on the Lake James by Dan Neuland, followed by a dinner. • RSVP by emailing picnic@tidewaterstriders. com. (Stop in anytime, but we do need a headcount - so please RSVP)
Summer Series (Tues in July) • Where: Norfolk Botanical Gardens • July 10: New Balance Predict Your Time 2 miler. No watches. No clock. Predict your time at Registration. 6:45pm • July 17: Hoka 1-Mile Random Relay. Threeperson teams for the run and two-person teams for the walk. No need to worry about a team (we will pick your new friends for you). 6:45pm • July 24: Saucony Poker Run 5K. Receive a card at registration and along the course. Best hands win. NO TRADING CARDS. 6:45pm
Register
• July 31: Mel Williams Memorial Scholarship 5K -- come out and support the Memorial Scholarship Endowment Fund with a minimum $20.00 donation. Post-race party! Registration 5pm, Walkers 6:05. Runners 6:30 3
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President’s Corner I think the rain is stopping and we’ll finally have some sunny weather – fingers crossed! I want to tell you about a great marathon that if not on your bucket list, should be. In my quest to do a marathon in all 50 states (I’m up to 34 in the book), I needed Ohio and had always heard about the Flying Pig Marathon. Well this year was the 20th Anniversary of this race, and they were giving away a really cool finisher’s jacket to celebrate 20 years, so fellow Strider Richard Pidgeon and I drove to Cincinnati over the first weekend in May to do the race. What a fantastic, albeit quite hilly, race it was. The race started and finished in the vicinity of Paul Brown Stadium (where the Bengals play) and ventured over one of the bridges that span the Ohio River and into Kentucky for the first 3-4 miles, then back over a different bridge and into downtown Cincinnati. From there, we wove through many neighborhoods and out-lying communities, but what made this race so special were the spectators who lined the route, cheering us on, providing all kinds of nourishment (yes, there were mimosa’s), food and even several bacon stations – you can’t have a Flying Pig marathon without bacon, right? It was obvious that the city really supports this event. I’ve done New York and Chicago and I would put this crowd support ahead of those iconic races. So, if you’re looking for a great spring marathon next year, I highly recommend the Flying Pig. Turning to our local scene, I’m not sure when you will read this column, but I hope you sign up or participated in the Elizabeth River Run 10K, one of our most popular races; always a great race and a great after party during the holiday weekend. On June 9, don’t forget about our annual Tidewater Strider picnic – we always have a good crowd, great food and great refreshments; information is on our website and elsewhere in the Rundown. Lastly, and probably most importantly, is our Mel Williams Memorial Scholarship Run 5K on Tuesday July 31at the Norfolk Botanical Gardens. Named in honor of our great friend and mentor, Mel Williams, the proceeds from this race fund the Mel Williams Scholarship Fund which funds a scholarship for graduate students in honor of Mel and his dedication to athletics and education. Please plan on attending and participating in one of the biggest and best raffles of any race in the area; details on our website and also in the Rundown. Well, that’s it for now…enjoy the Memorial Day weekend and especially at this time of the year, please remember our men and women who are serving in the Armed Forces to keep our great nation safe.
Stay dry!
Steve Shapiro
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A Note about our Scholarship Recipients Cierra Sheppard Cierra Sheppard is 18 years old. You may recognize that last name because her Daddy is the lead Youth Coach! Cierra has two siblings that have run. Her older sister, Chelse, ran for a few years and her younger brother, Seth, has recently begun. Running runs in the blood!
Steve, Seth, Chelse, Levi, Cierra and Sharon Sheppard
When Steve Sheppard started coaching with family friend, Matt Trangenstein, Cierra started attending the weekly training. Soon Steve and his daughter would do some neighborhood runs and the New Energy practices – and she quickly got better. Cierra has always been involved in homeschooling co-ops (she has been homeschooled since kindergarten) and quite a few homeschoolers participate in the Tidewater Striders New Energy group – she, herself, has participated since she was 11 years old. She has continued to run with New Energy until the start of this year, with the many friends she has there. As the typical homeschooler, she works hard and pushes herself, constantly – and she truly enjoys that her success in running is based upon her own performance and effort. With everything on her plate, Cierra does notice a difference in her stress levels when she runs regularly verses the times she goes without running. She focuses better and her general mood
improves – it was never as noticeable as the year that she had to have foot surgery for a benign tumor. Since that procedure, she hasn’t been quite as competitive, but still enjoys training and the social aspects. Cierra was fortunate (and practiced enough!) to be able to have some success and win some age group and overall awards, in her early- and mid-teen years. She especially enjoyed the New Energy summer track team and competed in several bigger meets, each summer, which qualified her for National AAU and USATF Meets (5 times in total!). Cierra’s highest placement was 17th in the entire United States, in the 2000m Steeplechase at AAU Nationals, in 2016 (photo below).
Cierra’s placed 17th in the 2000m Steeplechase
When Cierra turned 18, this year, she got a background check and applied to be an Assistant Coach for us! Although she has visited the other training sites, she mostly helps coach the group that meets in Suffolk. We are grateful for extra hands – all the groups vary in age and skill level, but the Suffolk group shows the age range the most, as it is so large! Cierra has volunteered, not only as an Assistant Youth Coach for the Striders, but also with the Suffolk Public School District as a Coaches Aide/Team Manager for King’s Fork High School’s Track and Cross Country Teams, for two
years, still managing to run for fun and to reduce stress. Cierra has several unique circles of friends because of her homeschooling co-ops and continues to invite friends to different Strider running events and New Energy Track Team, in the summers. She’ll widen that circle to Tidewater Community College, now. Cierra hopes to work in Sports Medicine and is attending their 2-year Physical Therapist Assistant program. Her goal is to help athletes recover from injuries, including what will likely be many distance runners. She believes that the market is strong in this industry and that she’ll enjoy both the scientific end of the job and the personal relationships that form, because of it. In closing, it is clear that running has challenged, motivated and allowed Cierra to clear her head, over the years. She is extremely grateful for the opportunities the Striders have provided: Road Races (even the cold, early Turkey Trot races!), to AAU/USATF Track & XC, to weekly New Energy practices and now, in the form of the Tidewater Strider scholarship. The Tidewater Striders Club is grateful for Cierra! In fact, this week, won’t you thank a New Energy coach or volunteer? Or shake a new mom’s hand and introduce yourself? THEY are the new energy of this club. New Energy Youth Training series (ages 6-16) started March 12. Inspired by Cierra’s story? Perhaps you can think of someone to invite to the Tidewater Striders' New Energy Youth 2018 Running Team. Our informal, youth-group training can change a life. It has changed Cierra’s!
Camperships and Scholarships are available for Tidewater Striders youth members. Request no later than June 15, 2018. Send email of last 3 races ran, Name, Date of Camp interested in. 5
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$25,000 in Scholarships (2018!) The Tidewater Striders are excited to announce the 2018-2019 Scholarship awardees. $25,000 in scholarship assistance will be provided to sixteen student athletes to assist in their continuing education. Abigail Oliphant of Great Bridge High School was awarded the Pamela Edwards Memorial Scholarship, while Nicholas Martin of Frank Cox High School received the Tom Bashara Memorial Scholarship. This year, we again awarded the Mel Williams Memorial Scholarship to Abigail Motley to continue her second year of education at the graduate school level.
Current High School Seniors
($13,000) Name
Pamela Edwards Memorial Scholarship
$3,000
Tom Bashara Memorial Scholarship
$3,000
Tidewater Striders Scholarship
$1,500
Tidewater Striders Scholarship
$1,500
Tidewater Striders Scholarship
$1,000
Tidewater Striders Scholarship
$1,000
Tidewater Striders Scholarship Tidewater Striders Scholarship
$1,000 $1,000
Current Collegians
Abigail Oliphant Nicholas Martin Cierra Sheppard Kasey Sutryk Riley Dorough Lauren Nery Kristen Pieczynski Mark Rogerson
($12,000) Name
Mel Williams Memorial Scholarship Tidewater Striders Scholarship Tidewater Striders Scholarship
$3,000 $1,500 $1,500
Tidewater Striders Scholarship
$1,500
Tidewater Striders Scholarship
$1,500
Tidewater Striders Scholarship
$1,000
Tidewater Striders Scholarship
$1,000
Tidewater Striders Scholarship
$1,000
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Abigail Motley Madeline King Rachel Boyce Harrison Martingayle Morgan Will Thomas Amabile Kayleen Meinen Josh Spare
December 2017 - The RUNDOWN
The RUNDOWN - June 2018
2018 Camperships Tidewater Striders youth members planning at attend a running camp, this summer, may apply for a Club Campership for a partial camp tuition reimbursement. Amounts awarded based upon the number of applicants (typically range from $50$100). Requests should be no later than June 15, 2018. Send email including the date you joined the Tidewater Striders, last 3 races ran, Name, Date of Camp interested in.
Why Join our Running Club? The Tidewater Striders is a running group with a place for every pace. We promote running, walking and multi-sport events. We have a great youth running program training in 5 cities with club coaches. We have weekend trail runs, weekday street runs and other meet ups and events throughout the year. We also sponsor numerous races during the year benefiting our youth scholarship program. We have awarded and paid $27,000 in college scholarships to area student-runners for the 2017-18 academic year. We also provide “camperships� to assist area runners in attending running camps over the summer. We have a group of very dedicated volunteers. We volunteer to clean trails, raise scholarship money, write articles, take photos and mentor younger runners. There is a place for you, at the Tidewater Striders. Join here or Volunteer here.
Golden Runner Registration Online registration for Golden Runners is now available for all club races. Save Money by registering by deadlines advertised. The regular registration link for club races will have a *Golden Runner option* that will charge a small transaction fee (but that same fee, now, applies to mailed in paper entries). Register here.
Board seats expiring at the end of 2018 are: Randy Cook, Tim Robinson, Jim Dare, Gene Edwards, Stephanie Manny, Deb Redmond Board seats expiring at the end of 2019 are: Steve Shapiro, Stacin Martin, James Martin, William Tallent, Drew Midland, Marie Price 7
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Kristin Shields - 2018 New Energy Youth Training series (Surprising Suffolk) Our newest recruits - all ready volunteering
Meghan Ashburn - 2018 New Energy POWER Youth Training series "Dominic and Julian are 3 weeks into their training with P.O.W.E.R. I'm so grateful for their wonderful (and patient) coaches. Even though the boys are identical, I bet the coaches can tell who is who in this photo" 8
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Cindy has an online photo album of group and individual shots at Virginia Beach Mount Trashmore training. Feel free to download the photo of your child - with no restrictions on use - click here. Thanks, Cindy!
Cindy Meinen - 2018 New Energy Youth Training series These photos were taken at the Mount Trashmore location. Lots of new faces and lots of enthusiasm. It is going to be a great year!
New Energy Mount Trashmore Photo Credit: Cindy Meinen
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Happy Father's Day, Elizabeth River Run Dads!
Eileen Werve - Fathers of the #ERR It is always heartwarming to see parents run with our New Eneergy members. These photos were captured by Eileen Werve, at the Crawford Stree Mile, this year at the Elizabeth River Run. Dads who finish strong!
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Shout Out to Assistant Coaches By Coach Steve Sheppard All of Tidewater Striders’ New Energy Coaches!
Thanks so much for the great help on Thursday evening, May 10, 2018, at Chesapeake City Park for the Youth Grand Prix 1 Mile Race. We had a fantastic turnout with 101 runners! I do believe this is a record of New Energy Runners at any single event, so congrats to you for being a part of that!
Mary Amabile Tony Aviles Robyn Berryman Kim Borges Scott Boyce Stanley Bryant Wes Burwell Angelo Celesia Jim Dare Glenda Dennison Ashley Diette Riley Dorough Jason Hicks Christina Johnsen Kerry Johnson Terry Koob Kris Lambert Jon Leiding
Things ran really smoothly, overall. We even had an assist from Mother Nature, in that the rainstorm came literally 10 minutes after the final award was called! And even the precursor-lightning was kind enough to wait until we were essentially done. Whew! I really appreciate that the course and the gear were almost completely cleaned up, while I was working results and doing initial raffle and awards! What a GREAT GROUP of Coaches and Parents we have (and quite a few additional Strider Volunteers who came to help, as well!). I like to tell the High School XC & Track Teams (which I also Coach) that it truly takes Teamwork to make the Dream Work, and you all did me a huge favor by allowing me NOT to have to navigate the whole course to grab cones and put away finish line gear, etc., in the rain!
Dave McDonald David Mick Jennifer Moran EJ Powell Deborah Redmond Tammy Sadler Frank Scaringello Ann Stern Cierra Sheppard Steve Sheppard Kari Tallent William Tallent Thomas Tate Tom Walsh John Wills Matthew Zentz Matt Zimmer
The runners can see the Results on the Tidewater Strider’s website, here. While I'm super pleased with the event, I always try to learn one new thing I could do better at each outing, so please let me know if you have suggestions on ways to improve this type of event. We want our kiddos to have the most motivating and inspiring event, possible.
Big kudos to our assistant coaches who were there; it was a superb effort by our coaches...over 15 were there in total. Whether it was Frank Scaringello being a great Host Site Leader and being a calm presence all eve, Tom Walsh walking, painting and "coning" the entire course with Frank & I in less than 15 mins, Dave McDonald manning the Gear Table (nearly 20 uniforms sold!), Jon “Flex” Leiding handling the Carnival Barker duties as Warm up leader, or the other dozen plus behind-thescenes duties knocked out! You all really rallied to pull off a fun event.
Have a nice weekend and...Run Strong,
Coach Steve Sheppard
New Energy Youth Training series (ages 6-16) started March 12. Inspired by Patrick’s story? Perhaps you can think of someone to invite to the Tidewater Striders' New Energy Youth 2018 Running Team. Our informal, youth-group training can change a life 11
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Follow Tidewater Striders on Instagram Use our Hashtags: #TidewaterStriders #POWER #NewEnergy #DistanceSeries #ElizabethRiverRun #StriderMile #StriderSummerSeries #MemorialScholarship5K #Strider10Miler #TurkeyTrot10K #Seashore50K #ResolutionRun5K
Click to see the Board of Director's Minutes (just head over to the Tidewater Striders website)
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Adopt-a Schedule 2018 Adopt-A-Highway Schedule
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, May 6 Sunday, July 22 Sunday, Sept 9 Sunday, Nov 18
10:00 AM 10:00 AM 10:00 AM 10:00 AM
For more information call Rich Hildreth at 481-9027 or email rmhildreth@icloud.com
Adopt-A-Trail Schedule
Meet at the “Narrows” boat ramp parking area (west end of 64th St. off Atlantic Ave.) at First Landing/Seashore State Park for trail maintenance along Long Creek Trail and Osprey Trail. Social usually follows in the boat ramp area.
Sunday, Jun 10 Sunday, Aug 12 Sunday, Oct 14
Hampton Roads Super Grand Prix
10:00 AM 10:00 AM 10:00 AM
For more information call Chris Catoe on 425-6556 or e-mail ccatoe@cox.net
2018 - this joint competition between the Colonial Road Runners, Peninsula Track Club, and Tidewater Striders is held during Calendar year and is designed to encourage participation in club running events throughout the entire metropolitan area and to offer expanded opportunities for competition. Please check with the sponsoring club for the most current information and to register for individual races. Standings are available at http://hrsupergp.com/ standings.html
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Opportunities
Volunteer Thank You
Adopt-A-Highway and Adopt-A-Trail Almost every month there is a highway or trail clean-up followed by a social. Watch for the schedule on Tidewater Strider's website. Membership Booth
Adopt-a-Trail Thank You's! (May 6th, Shore Drive) • Rich Bush • Amiele Barakey • Doug Berry • Curtis Consolvo • Preston Fitzgerald • Rich Hildreth
The Striders attend race expos to recruit new members as well as promote our events. We often turn down opportunities because the booth manager isn't available so if you are friendly and can talk about the love of running, endlessly this may be a wonderful opportunity for your volunteer hours! Contact jphelanrun@gmail. com. Race Volunteers If you’re not running one of our races, help out on race day as a course marshal, at registration or at the Finish Line. Even if you are running, you can still help at packet pick-ups for the larger club events. For Club Races, volunteers are needed for all aspects of the event from race registration to course set-up and takedown as well as the finish line. Rundown Photos and Race Reports Photos, Race Reports or even an article about training routines, exercises, nutrition, funny stories, favorite workouts, etc. Send articles to the editor at newsletter@tidewaterstriders.com. Grab your extra 50 points for the Grand Prix competitions, VOLUNTEER,
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here.
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2018 June Birthdays 129 total (34 changing age groups) Carlin Conaway Leisa Villani Cadence Telford R.P. Kale Cameron Wells Sonya Anthony Kaitlyn Brunner Kris Duke Bridgette Grogan Lauren Kaluta Abigail Morrow Stephanie Martin William White Elijah Libell Andrew Raymond Dawanda Devalda Grace Kensick
June 1 June 2 June 2 June 4 June 7 June 8 June 8 June 9 June 9 June 11 June 11 June 13 June 15 June 15 June 16 June 16 June 16
James Holden Melissa Fahy Scott Sechrist Theresa Ceniccola Justin Bateman Joe Layton Marie Price Donald Babcock Brent Weaver Lily St. Remy Mary Crosby David Lanier Virginia Rasberry John Holt Rhonda McEntee Rylan Patterson
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June 18 June 20 June 23 June 23 June 23 June 24 June 24 June 24 June 24 June 24 June 25 June 25 June 26 June 27 June 28 June 30
Joe P’s 80 for 80 Birthday Goals Article by Ada Lester
Many athletes schedule special workouts for their birthdays. Milestone years bring out special goals. For most cyclists, it is ride your age. Runners may run their age in minutes as their morning workout. Long time Strider, Joe Polinski, decided last fall he was going to celebrate his 80th Birthday by running 80 miles in the week leading up to it. Joe started training last November, running 800 miles in preparation.
support throughout out the week and even in the months leading up to the 80 for 80 week. As we all know training with others helps us reach our goals. If you want to learn more about the Chuggers, visit their Facebook page. Joe's achievement was celebrated at the Wharf Hill Chuggers regular Sunday run on the 15th. Joe P rested on Saturday but he did run 5K with the other 60 attendees, the largest turnout for this weekly gathering thus far. After the run, Wallie Polinski treated the runners to cake, deli tray, and drinks to celebrate his 80 for 80 achievements.
Photo Credit: Ada Lester
The 80 for 80 started on Sunday, April 8th and finished up on Friday, April 13th. His original schedule had him finishing in 7 days but as he started the excitement of the goal had him "banking" miles on the first few days so it only took a 3 mile run on Friday evening to achieve 80 for the week. The community of the Wharf Hill Chuggers made the goal a little bit easier by providing
Photo Credit: Jim Dyson
From Left : Joe Polinski, Joan Gustafson, Ada Lester & Allen Lester.
What is your Birthday goal?
Ada Lester is a long-time Tidewater Strider member and a photographer for TriDuo. In 2018, Ada was the committee lead for the Strider Annual Banquet and from 2008-2017, the Rundown Editor. Ada, along with her husband, Allen run TriDuo.com.
Keeping Safe, Strider By Eric Minghella Running is one of the most popular and healthiest form of exercise in the United States. While running in parks or on your local track rarely have incidents, when you run alongside heavy traffic, you should stay as visible as you can possibly be. Here are some visibility tips you can take before your next run! 1. Dress Accordingly In the daytime, you should opt for something that’s florescent—lime green is the most visible color. At night nobody can see what you’re wearing, so you should opt for something reflective. 2. Focus on Moving Parts The parts of your body that move will be most visible to motorists, especially at night. Attaching reflective strips to your shoes or ankles goes a long way in helping others see you.
3. Run Against Traffic Most recommend running against traffic to give motorists extra time to see you, but the real reason why this is effective is because you’ll have an extra second or two to dive out of the way. 3. Run in a Group! Two runners are always more visible than one. With friends, you’ll not only get more space from motorists, but you’ll also have a friend push you harder and encouraging you to run further than you may on your own. Taking precautions like being visible can on a long way into making your run even more safe. The more visible you are the, the more likely motorists will be able to see you on your run.
This article was created by www.personalinjury-law.com, an organization dedicated to providing the public with information about personal injury and safety information. Nothing in this article should be construed as legal advice, and it is intended for informational use only.
The Healthy Nut Fluid, Electrolytes and HEAT https://www.thehealthy-nut.com/ blog by Renee High The Heat has hit Hampton Roads! When it starts getting hot outside, runners tend to start thinking more about staying hydrated and getting enough electrolytes. Dehydration occurs when the body does not have as much water as it needs. Dehydration can occur during the loss of fluids from sweat, urine, and breathing. Dehydration can also occur when fluid intake does not make up for fluid losses. It can be challenging to provide guidelines to replace fluids because every person is different but the easiest advice to give is always have a plan. Pre-Run Hydration Before you start your run, make sure you are well hydrated. You can judge hydration based on the color of your urine. If your urine is a pale yellow, then you are most likely well hydrated. Staying Hydrated while running Evidence supports drinking to your thirst to stay hydrated. Drinking to your thirst will prevent dehydration as well as overhydration (which can cause low sodium). General recommendations are somewhere between 4-8 ounces of water every 15-20 minutes. But do you remember my earlier advice that every person has different needs? More specific recommendations are to weigh yourself before and after a 60-minute run to determine fluid needs. 1 pound of weight loss equals 1 pint of fluid (or 16 ounces of water). If 2 pounds of weight is lost during a 60-minute run, then that’s 2 pints of fluids or 32 ounces of water needed to stay hydrated. Post Run Hydration Consuming fluids after a run is just as important. After your run, weigh yourself again and drink 20-24 ounces of water for every 1 pound lost on the run.
Sodium, potassium, and calcium are electrolytes which provide electrical impulses in the body. These important minerals help maintain healthy blood pressure, and proper functioning of muscles, heart, and nerves. Electrolytes are only needed if the run is longer than 60 minutes otherwise water is best to maintain hydration. Runners are at risk to lose electrolytes in their sweat. Low electrolytes aren’t the only cause of muscle cramps but a deficiency of electrolytes combined with dehydration can increase a runner’s risk of cramping as well as decreased performance. There are many commercial drinks which can easily bought at the grocery store but they can also be easily made with fruit, some water, and just a little bit of salt.
Make your own Sports Drink Recipes These are ideas and can be used with other fruit juices (watermelon makes a yummy sports drink) Orange Sports Drink 1 cup fresh orange juice 3 cups water 1 tablespoon sugar 1/4 teaspoon coarse-grain sea salt Combine and store in refrigerator Lemon Sports Drink ½ – 2 cups water Juice of ½ lemon ⅛ to ¼ tsp 2 tsp raw honey Having a plan for staying hydrated can ensure a runner stays hydrated. Remember: water is best for runs less than 60 minutes. If a run will be longer than 60 minutes, having a drink with electrolytes should be included in the plan. .
Should you drink a Sports Drink? Renee High, MS, RN, RDN specializes in sports nutrition and weight management. She is an avid runner who has competed in 2 Olympic Trials for the marathon. She loves helping individuals reach their nutrition goals. Follow her on Instagram or on Facebook
Multi-Sport Strider in Africa! Diane Haupt is biking 4,200 miles In Pilot Online, May 6, 2018
Diane Haupt never really thought of herself
Coincidentally, someone from Nairobi spoke at
journey through seven countries. Her cause is
stars aligned, and in October of last year she
as a bike rider. However, the Cape Story by the Sea
resident is pedaling her way on a 4,200-mile
heartfelt. Almost a year ago, her Aunt Ruth, with whom she shared the love of travel, took her own life at the age of 82.
In lieu of flowers at her funeral, Haupt’s
her church. A friend was available to take over her physical therapy practice while she was away. The signed up for the challenge of a lifetime. She recalled thinking, “This is crazy.”
“But, I felt like God was speaking to me to do the
aunt requested donations be made to Zawadisha.
ride.”
with the words “African Spokes.” She learned
which now total more than $11,000, will support
When
Haupt
checked
out
the
nonprofit
The event is under way. Haupt funded her
organization’s website, a banner flashed across
own travel expenses. All tax-deductible donations,
to begin in mid-March in Nairobi, Kenya, and end
Zawadisha: WE Charity, and Space for Giants.
about a 68-day cycling trip through Africa slated at Cape Town, South Africa, in June.
two other African charities, in addition to
“The trip combines many of the things that bring
me joy: helping others, exercise, travel, and adventure,” the 52-year-old said.
She also hopes to raise $4,200, a dollar for
“I was just drawn to it,” Haupt said.
each mile pedaled, for the local nonprofit
depression and suicide education awareness program I Need a Lighthouse. The charity’s annual
Multi-Sport Strider (continued) Beacon of Hope 5k Run/Walk fundraiser is May 20
During her flight over, she gazed out the
at the Virginia Beach Oceanfront.
airplane window and saw “the most abundant
African travels. She and the organizer are the only
convinced Aunt Ruth was “dancing through the
She provides online updates and photos
when she can find internet access during her
two committed to the entire journey through June. Most riders are joining them for one or two legs, Haupt said.
Her aunt battled depression for years. She
was “special and adventurous,” Haupt said. They
had recently made the trek to Iceland together, and had planned to visit Panama. Haupt, who has
been to Africa before, said “I loved the country and the people.”
She isn’t nervous. “I’ve had a sense of peace
about it,” she said. “I fully believe God will provide
stars I have ever seen,” she wrote in an update.
She witnessed a “beautiful shooting star,” and was heavens.”
The first leg of the journey, about 250
kilometers in three days, is complete. The cyclists dodged cows and donkeys in the street, and saw
children walking to one of the schools supported by one of the charities they’re helping. They made a “fast and fun descent through beautiful pastures
and countryside popping with color after the recent rains,” Haupt wrote.
for me.”
I Need a Lighthouse: The local nonprofit organization’s mission is to reduce the loss and suffering from youth depression, and suicide. Educational programs increase community awareness and ensure easy accessible ways for at-risk youth to get help. The annual Beacon of Hope 5k Run/Walk fundraiser is May 20 at the Virginia Beach Oceanfront. To donate towards Haupt’s goal, visit this link.
Striders On The Road!
Striders on the Road by Steve Scudder
If you’ve been racing on the road, please let Steve know! E-mail your name, race name, location, date and your results to svscudder@ juno.com. Please provide links and a write up!
The RUNDOWN - June 2018
Striders On The Road!
Singletrack Maniac 50K Trail Run April 14, 2018 Williamsburg, Va. Shalisa Davis 7:48:24 Bill Hart 5:37:27 Steve Speirs 4:26:19 (1 O/A)
Garden Spot Marathon April 14, 2018 New Holland, Pa. John DiCarlo
Run Hard Marathon March 3, 2018 Columbia, S.C. Jonathan Leib Terence Toatley
Village
Bring It to the Bay Half Marathon April 14, 2018 Bay St. Louis, Miss. Jonathon Leib
Half
Jonathon adds, "My time was embarrassingly
slow ... But, then again, I was also taking pictures all along the way. I'm now six states completed on my quixotic bucket list quest to run a half in each state. Given that I ran my first half at the age of 53 (in 2015), I'm aiming to complete by my 70th!"
2:14:49
Columbia
Half
Foot Levelers Blue Ridge Marathon; Half Marathon, Double Marathon
3:13:04 1:59:40
April 21, 2018 Roanoke, Va. Double Marathon Shalisa Davis Marathon Thomas Tate Matthew Zentz Half Marathon Brittany Binion Stanley Bryant Danielle Burton Avinash Kelley Craig Logsdon
Singletrack Maniac 50K Trail Run April 14, 2018 Williamsburg, Va. Shalisa Davis Bill Hart Steve Speirs
Garden Spot Marathon April 14, 2018 New Holland, Pa. John DiCarlo
7:48:24 5:37:27 4:26:19 (1 O/A)
Village
3:17:13
Half
2:14:49 21
11:56:18 5:47:43 5:32:39 3:34:06 4:20:24.5 3:34:07 2:59:20 3:06:46.2
The RUNDOWN - June 2018
Petersburg Half Marathon
La Jolla Half Marathon
April 21, 2018 Petersburg National Battlefield, Va. Kristi Chiles 2:10:55 John Chiles 2:10:55 Brad Kuether 2:09:54 Frank Scaringello 1:56:18 Chad Elvis Simpson 1:44:27 David Whitehurst 1:41:10
April 28, 2018 La Jolla, Calif. Tony Heimer
Tony added, "The La Jolla Half is a monster. Full of monster hills and the biggest goes from sea level to 440 feet over a half mile."
Memorial Hermann Ironman Triathlon - Texas
Ocracoke Island Runfest 10K
April 28, 2018 The Woodlands, Texas Swim T1 Bike T2 Run Total Michael Scudder 1:18:29 9:54 6:10:01 8:53 5:59:05 13:46:22
April 28, 2018 Ocracoke, N.C. Dan Neuland
Weekend
57:36
Park-to-Park Half Marathon
USA Triathlon Collegiate Club National Championships April 28, 2018 Tuscaloosa, Ala. Olympic Distance Rachel Boyce
2:16:20
April 28, 2018 Waynesboro, Va. David LeTourneau
2:24:28
Eugene Marathon Marathon
2:05:50
April 29, 2018 Eugene, Ore. Marathon Rachael Hammond Half Marathon Dave Rogacki
Bob Boyce added, "The event was run as a
duathlon (5.2K run/40K bike/5.2K run). Two weeks of heavy rainfall and flooding had led to Holt Dam spillway gates being opened resulting in overly strong currents in the Black Warrior River that rendered it unsafe for swimming. Rachel was competing for James Madison University and was the top finisher of her team. The U.S. Naval Academy men's team placed first and the women's team placed third at the USA Triathlon Collegiate Club National Championships. The combination gave USNA the coveted overall team title. Tidewater Strider Billy Edwards has coached the USNA triathlon team the last 10 years."
&
5:01:09 1:46:39
Strolling Jim 40 Miler May 5, 2018 Wartrace, Tenn. John Price Virginia Beach
12:45:05
Wisconsin Marathon May 5, 2018 Kenosha, Wis. Dona Poole
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5:48:07
Half
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Uncorked Half Marathon May 5, 2018 New Kent, Va. Shannon Arenas Brittany Binion Daniel Bristol John Chandler James Cole Bill Hart Tracy Hoffman Jennifer Sanosi Heidi Sleasman Stephen Wyatt Sharon Yager
Dick's Sporting Goods Pittsburgh Marathon & Half Marathon
3:24:30 2:39:29 2:28:29 2:09:04 1:31:29 (3 A/G) 1:42:19 (1 A/G) 2:23:24 2:08:31 2:54:01 2:09:04 2:11:08
May 6, 2018 Pittsburgh, Pa. Marathon Jason Burns Half Marathon Dani Burton Jamie Eisner Avinash Kelley Susan Kreider
May 6, 2018 Cincinnati, Ohio 5K, 10K, and Marathon Amy Rinner 3 0:26, 56:49, 5:30:46 Marathon Richard Pidgeon 6:43:32 Steven Shapiro 6:43:32 Mary Spear 6:06:29 Half Marathon Richard Freeman 1:41:21 Eric Peterson 2:16:20 10K Shalisa Davis 58:10
2:32:27 2:32:55
Broad Street 10 Miler
May 6, 2018 Philadelphia Pa. May 6, 2018 Tony Heimer 1:30:17 Jim Moore 1:53:48
2018 Frederick Festival May 5 & 6, 2018 Frederick, Md. Half Marathon Stanley Bryant Rhoda Carroll Dwight Kane Twilight 5K Briana Bryant Stanley Bryant Quinlin Carroll John Carroll Thanks to Mettle Events for the results.
3:13:31 2:29:13 2:29:14 2:04:54
Cincinnati Flying Pig Marathon, Half-Marathon, 10K, 5K
Lake Norman Half Marathon May 6, 2018 Mooresville, N.C. Christina Johnsen Tommy Neeson
4:18:26
Running
Nags Head Woods 5K Race May 12, 2018 Nags Head, N.C. Double (Mile/5K) John Carroll 5K Quinlan Carroll Rhoda Carroll
2:58:03 3:00:55 3:08:23 4:49 49:58 34:35 34:37 their assistance with
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10:35 32:51 (2 A/G) 37:36 38:26
The RUNDOWN - June 2018
Massanutten Mountain Trails 100 Mile Run
Dawn to Dusk to Dawn Ultra May 12/13, 2018 Sharon Hills, Pa. 24 Hour Distance Steve Speirs 12 Hour Roy Blakeburn John Price
Time 100.165 miles
17:18:48
17.647 miles 20.381 miles
4:13:51 9:53:14
May 19/20, 2018 Fort Valley, Va. Mark Manny
ARC Pocono Mountain Run for the Red Half Marathon May 20, 2018 Pocono Mountains, Pa. Roy Blakeburn
Shipyard Maine Coast Marathon, Half Marathon, and 39.3 Challenge
Rite Aid Marathon
May 13, 2018 Kennebunk, Maine 39.3 Mile Challenge Thomas Tate 2:10:08 5:17:18 Half Marathon Dani Burton 2:54:11
2:15:03
Sunset Beach Half Marathon May 19, 2018 Sunset Beach, N.C. Elaine Jeffers Jennifer Jeffers Lori Sherwood Heather Simpson Kong
3:12:08 2:35:36 3:27:36 3:27:38
Fargo Marathon May 19, 2018 Fargo, N.D. Amy Randolph
4:17:35
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2:19:13
Cleveland
May 20, 2018 Cleveland, Ohio Dwight Starks
St. Michael's Running Festival Half Marathon May 19, 2018 St. Michaels, Md. Avinash Kelley
30:52:50
2:30:47
Half
The RUNDOWN - June 2018
MCM Historic Half Marathon and Semper 5ive
Anita Ridge - Elizabeth River Run "Chase Ridge (L, 1st photo) 4th overall and 3rd in 9-12 age group
May 20, 2018 Fredericksburg, Va. Devil Dog (Semper 5ive & Historic Half Matthew Zentz 48:12 3:01:11 3:49:23 Historic Half Stanley Bryant 3:09:07 Douglas Burghart 1:57:17 John Chiles 2:14:47 Kristi Chiles 2:14:47 Melissa Domon 2:54:30 Charisse French 2:57:59 Robert French 3:05:42 Michelle Gormley 2:43:02 Susan Hagel 2:08:02 Avinash Kelley 1:57:16 Emily Rimer 3:38:25 Albe Rodenas 2:19:32 Michele Scott 3:12:23 Molly Scudder 2:39:00 Steve Scudder 3:25:49 Susan Snead 2:24:49 Arnold Zickefoose 1:59:10
Parker Ridge (R, 1st photo) 8th overall and 2nd in 7-8 age group I, Anita Ridge, had a rough race. The heat got to me. 20th in the 40-44 age range."
Summer Series to be held at Norfolk Botanical Garden
Elizabeth River Run 25
Pictured:
Chase, Anita and Parker Ridge
The RUNDOWN - June 2018
Cindy Meinen - Elizabeth River Run Cindy took over 2,000 photos of runners and walkers and finishers, this year. Please feel free to use your photos. we are grateful for our Volunteer Photographer! Full photo album, here. 26
The RUNDOWN - June 2018
Eileen Werve - Elizabeth River Run Thanks to another Volunteer Photographer to for capturing these fabulous photos of our New Energy runners at the Crawford Street Mile.
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The RUNDOWN - June 2018
Cindy Meinen - Crawford Street Mile, EER Cindy has an entire album, free use, of our New Energy runners. We are grateful for our Volunteer Photographer! Full photo album, here.
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The RUNDOWN - June 2018
Mary Ancheta - Elizabeth River Run
Rachael Hammond - Eugene Marathon
"#ERR 10k! #Hot Tried to keep up with "When I decided to run the full marathon, my goal Sophia. She’s one #BadLittleRunner." was to finish, no matter how it happened. When I did finish, and saw my time, I couldn't believe it! I exceeded my "just finishing" expectations (although being close to that sub-5 did sting at first). I also want to thank my husband and sons for hanging out, cheering me on, and giving me 5 hours of "me" time."
Elizabeth River Run Pictured: Mary Ancheta, Sophia Pommerenk Tom Randolf - Fargo Marathon Amy gets horizontal after the Fargo Marathon! Eugene Marathon Pictured: Rachael Hammond "I ran in the footsteps of legends, running on the track and crossing the finish line at Hayward Field."
Fargo Marathon Pictured: Amy Randolf 29
The RUNDOWN - June 2018
Steve Scudder - Sunset Beach Half Marathon Avi Kelley - Elizabeth River Run "Finish photo from the Sunset Beach Half "Had a great time with all my running family Marathon with Striders Jennifer Jeffers (L), at the 39th running of the Tidewater Striders Elaine Jeffers (C), and former Virginia Beach Club Elizabeth River Run 10K. My running resident and former Strider Iris Welsch (R) who friends are truly my family. Finished in 48:20" had a time of 2:53:45. Iris also completed the Uncorked Half Marathon (2:45:30)."
Elizabeth River Run Pictured: Avi Kelley, Marie Price, Lori Sherwood and Bill Price
Sunset Beach Half Marathon Photo Submission: Jennifer Jeffers
Elizabeth River Run Pictured: Avi Kelley, Ally Speirs, Roy Blakeburn, Lesleyanne Kirkpatrick Mulkey, Steve Speirs
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The RUNDOWN - June 2018
Tina Osborne - Elizabeth River Run
Randy Cook - Elizabeth River Run
"What an awesome morning! First 10k in 23 years! The only other 10k I did happened to be this one in 1995 when I was training for the Marine Corps Marathon, and that’s why I decided to it again...running the marathon in October once more. It was super hot and humid and I had to take several walking breaks...felt nauseated at times but got through it. Finished in 1:22 (goal 1:15). Yes, I am super slow but the good thing about that is that I’m likely to get a PR next time! According to my heart rate stats-I have LOTS of room for cardiovascular improvement. I’m surprised I didn’t die! So thankful most of my kids and husband were there to support me! The little kids enjoyed the free soda and pizza after the race. I don’t know how I’m going to run 26.2 miles but thankfully I have 5 more months to train. I have gained much more respect for those fast runners out there! Amazing! I work as an RN at NMCP (was also born there almost 49 years ago) and it was cool to be able to run through the base. When I first completed the ERR, it was in Norfolk. Glad it’s been changed to Portsmouth!"
Debbie and I after a VERY hot Elizabeth River Run 10K. Lucky to gather the group for a Running Etc. team photo, afterwards.
Elizabeth River Run Pictured: Randy & Debbie Cook
Elizabeth River Run Pictured: Running Etc Ambassadors
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The RUNDOWN - June 2018
Chaka Gatling - Elizabeth River Run I’m Chaka Gatling and new to the Tidewater Stridders team. I live in the Hampton Roads area and this is my second ERR. I absolutely love this race! The course is beautiful and the event is family friendly, with something for everyone! Cheers to an awesome 2018 and an even better 2019!
Elizabeth River Run
Picture taken from roof of parking garage
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The RUNDOWN - June 2018
Erica Whitfield - Student Art Show Sad to be missing #ERR Since 2016, I have not been able to run the Elizabeth River Run due to it being the same weekend as the Steel Pier Classic and Surf Art Expo. I am a co-chair for the Student Art Show that happens on the beach, by Grommet Island, and I oversee the tent all weekend. High school students from Virginia Beach City Public Schools create artwork based on a beach theme, and sell it for profit. A number of the students put their earnings towards college in the Fall. I am sad to be missing all my running buddies over the weekend, but hope to see them after they run the ERR!
Click on either event to register!
Student Art Show 2017 winner Photo Submission: Erika Whitefield
Please take photos and submit them to newsletter@TidewaterStriders.com
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The RUNDOWN - June 2018
Elizabeth River Run 10 Winners FEMALE
OVERALL Place Fname ===== ========= 1 Liz 2 Octavia 3 Christin
Lname ================ Reynolds Rinehardt Hoffstadt
City ============== Durham Virginia Beach Norfolk
St == NC VA VA
Ag Guntime Chiptim == ======= ======= 23 39:58 39:42 28 41:51 41:31 26 41:57 41:38
Lname ================ Gates Baker Shelton
City ============== Durham Virginia Beach Va Beach
St == NC VA VA
Ag Guntime Chiptim == ======= ======= 27 33:26 33:26 32 34:05 34:05 39 34:47 34:47
MALE
OVERALL Place Fname ===== ========= 1 Evan 2 Adam 3 Brian
Elizabeth River Run. Photo Submission: Chaka Gatling 34
Words of Wisdom for Beginners Fueled by Food, but how? dr1v3n.wordpress.com blog by Erica Whitfield
Let me first preface this by saying I am not a nutritionist or specialist on any kind of diets, but I have tried a number of ways to eat and am willing to share what I know. What I have learned is that any “diet” is usually a fad that is not meant to be long term. What I know is that eating the right way for you and your health concerns will be best for you in the long run. Each person has different nutritional needs, limitations, and allergies. I have friends that each run the gamut. I personally cannot thrive on a super low or no carb way of eating because it triggers headaches and weakness or dizziness when I run. My body needs carbs to function. With this in mind, I have also learned that I cannot eat junk food and think that I will have incredible runs over the next few days. Instead, I am often met with a sugar high, a headache, and a quick visit with my couch for a few hours. My mindset about food is this: if you eat well, you will run well; if you eat like crap, you will run like crap. It has worked for me time and time again. While that slice of cake may be enticing at the time, my body certainly puts up a fight after it’s been consumed, and I always lose. Headaches and a crash landing on the couch are not where I want to end up after I eat. These reasons are why I try to fuel my body with food that has nutritional value: lean proteins, some dairy (almond milk for me), vegetables and fruits that are as colorful as the rainbow, whole grains, and even the occasional treat of a bowl of ice cream, every once in a while! Water is yet another undeniably valuable drink that our bodies thrive on and need daily. As for fuel for runs, I have navigated through the selection in our local running store and tried them all. I have found that after several miles, my stomach is sensitive to the amounts of sugars in some gels and chomps. It is best to try out several
types of fuel, including but not limited to: gels, chomps, tablets and powdered fuel to be added to water, electrolyte drinks, gums, and even a waffle! Each runner I have met has a new favorite and will vehemently tell you what doesn’t work for them. My favorites at the moment are cherry limeade Nuun tablets, that you place in water to dissolve, and black cherry Clif Bloks. If you are interested in trying the Nuun tablets, you can order here. I use both types of fuel to keep my electrolytes and energy up while I run.
As a new runner, it is best to try different ones, on different runs, to compare and contrast and see how it makes you feel, if it gives you enough or too little energy, if it causes stomach upset, or if the flavor is even something you can tolerate on your runs. Another consideration for the type of fuel you use is whether or not you need a drink to swallow the fuel or for it to work appropriately. Please read the packaging on each type of fuel to use it as recommended. Overall, fuel-- in the form of food you eat on a daily basis and fuel you use during your runs -influence performance or lack thereof on any given run. If you have dietary restrictions or concerns, please talk with your doctor and or nutritionist before starting a new style of fueling your body to be sure it fits your needs. Remember, your body is like a well-oiled machine when it is fueled properly!
Erica Whitfield is a runner, a writer and an artist from Virginia Beach. She can often be found outdoors with her chocolate lab, Murphy. Erica has completed multiple races, varying in distance from a 5k to a 50k. She has been a runner her entire life, and couldn’t be happier than on the trails!
The RUNDOWN - June 2018
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
RUNDOWN Rates
Ad
Monthly advertising rates are as follows for Striders:
Full Page.................$75.00 Half Page.................$50.00 Quarter Page...........$35.00 Eighth Page.............$20.00 Monthly advertising rates are as follows for Non-Striders:
Full Page.................$90.00 Half Page.................$60.00 Quarter Page...........$45.00 Eighth Page.............$25.00 Flyers (8.5”x11”)......$50.00 5% Discount for 6 months 10% Discount for 12 months To advertise, please contact newsletter@tidewaterstriders.com Ads should be in a pdf, .tif or .jpg format. All ad copy due by the 20th.
SportsLegalForms.com - 20% discount use code “STRIDERS”.
Strider Apparel and more..
Visit These merchants give discounts to Tidewater Strider members. Most stores give at least 10% discount on non-sale items. Bike shops usually give discounts on parts and accessories only. You must show your Strider membership card and the discount is non-transferable. Please support these merchants willing to support us!
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www.cafepress.com/striders
The Athlete’s Kitchen Train Your Gut by Nancy Clark MS RD CSSD Runners tend to do a good job of training their muscles, heart and lungs. But some of them (particularly marathoners and ultra-runners) commonly fail to train their gut. As one marathoner reported, "I was so afraid of getting diarrhea during long training runs that I did not eat or drink anything beforehand. I really struggled after 14 miles..." A high school athlete admitted, "I'm so afraid I'll throw up if I run with food in my stomach." He ate only a light lunch at 11:00 and then practiced on fumes at 3:30. No wonder he had a disappointing season.
• Drink enough fluids. Dehydration triggers intestinal problems. Your goal is to drink enough to prevent 2% dehydration (sweat loss of 2 pounds per 100 pounds of body weight from pre- to post-exercise). If you are a "big guy" who sweats heavily, this can be a lot of fluid. For example, a 180-pound runner could easily lose 4 pounds (a half-gallon) of sweat in an hour. He needs to train his gut to handle fluid replacement during training. He could need as much as 12 to 16 ounces every 15 minutes during a two-hour long run.
An estimated 30-50% of endurance athletes (including up to 90% of distance runners) have experienced gastrointestinal (GI) issues during and after hard exercise. They fear bloat, gas, nausea, stomach cramps/pain, side stitch, diarrhea, vomiting, and urge to defecate. These issues arise during long bouts of exercise because blood flow to the gut is reduced for an extended period of time. When combined with dehydration, elevated body temperature and high levels of stress hormones, normal intestinal function can abruptly end.
• Feeling "full" and "bloated" during exercise indicates fluids (and foods) have not emptied from the stomach. This commonly happens during really hard runs, when reduced blood flow to the stomach delays stomach emptying. Hot weather and prolonged exercise in the heat can also reduce stomach emptying.
If you are a runner with a finicky GI tract, restricting your diet before and during exercise will not solve the problem. You want to learn how to train your gut to accommodate performance enhancing carbs and water. That way, you can train better—hence compete better— without stressing about undesired pit stops. Thankfully, the gut is trainable. Competitive eaters have proven this point. Google Nathans' Hot Dog Eating Competition and watch the video of a champ who stuffed 72 hotdogs into his stomach in 10 minutes. Clearly, he had to train his gut to be able to complete that task. Competitive eating is unlikely your goal, but you may want to be competitive in your sport. That means you need to fuel wisely in order to perform optimally. While some "keto-runners" choose to train their bodies to rely on fat for fuel (fat is less likely to cause GI distress), training the gut is a far easier alternative for most of us. The following tips can help you exercise with digestive peace.
• You want to dilute highly concentrated carbs (i.e., gels), so be sure to drink enough water during exercise (i.e. 16 oz. water per 100 calories gel). This will help speed up gastric emptying. • If you plan to eat a peanut butter on a bagel before a half or full marathon, you want to routinely eat that before important training sessions. This helps train your gut to accommodate fat (sustained energy) as well as carbs (quick energy). • Once carbohydrate (such as sport drink, gel, banana, or gummi bears) empties from the stomach, it enters the small intestine and is broken down into one of three simple sugars (glucose, fructose, galactose). These sugars need "taxi cabs" to get transported out of the intestine and into the blood stream. • Too many gels or chomps without enough transporters can lead to diarrhea. By training with your race-day carbs, you can increase the number of transporters. • If you typically eat a low-carb Paleo or keto-type diet and then on the day of a long run or a marathon, you decide to fuel with carb-rich gels and sports drinks, your body won't have the capacity to optimally transport the
The RUNDOWN - June 2018
The Athlete's Kitchen, cont. sugar (carbs) out of your intestines and to your muscles. You could easily end up with diarrhea.
The bottom line •Train with relatively large volumes of fluid to get your stomach used to that volume.
• When planning what to eat during long runs, choose from a variety of carbs with a variety of sugars (i.e., sport drink, gum drops, and maple sugar candy). This helps prevent the glucose transporters from getting saturated. Too much of one kind of sport food can easily create GI problems.
• Routinely eat carbohydrate-based foods before training sessions to increase your body's ability to absorb and use the carbs.
• "Real foods" such as banana, raisins and cereal, have been shown to be as effective as commercial sport foods. Your body processes "real food" every day and has developed a good supply of transporters to deal with the carbohydrate you commonly eat. By experimenting and learning what works best for your body, you can fuel without anxiety about undesired pit stops.
• If you are concerned about diarrhea, in addition to preventing dehydration, limit your fiber intake for a few days pre-event (fewer whole grains, fruits and veggies).
• For exercise that lasts for up to two hours, research suggests about 60 grams (240 calories) of carb per hour can empty from the small intestine and be available for fuel. For longer, slower, events, the body can use 90 g (360 calories) carb per hour from multiple sources, as tolerated. Again, train your gut!
• During training, practice your race-day fueling. Mimic what you might eat before the actual competitive event, and tweak it until you find the right balance.
• Reducing your intake of onions, garlic, broccoli, apples, and sorbitol might help reduce GI issues during exercise. • Meet with a sports dietitian to help you create a fueling plan that promotes intestinal peace and better performance.
Sports nutritionist Nancy Clark MS RD CSSD has a private practice in the Boston-area (Newton; 617-795-1875), where she helps both fitness exercisers and competitive athletes create winning food plans. Her best-selling Sports Nutrition Guidebook, and food guides for marathoners, cyclists and new runners are available at nancyclarkrd.com. For online workshops, see www.NutritionSportsExerciseCEUs.com.
Summer Series at Norfolk Botanical Gardens
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The RUNDOWN - June 2018
DON’T MISS AMERICA’S FRIENDLIEST MARATHON! NOVEMBER 10, 2018 Featuring Richmond’s historic architecture, river views, iconic street art, a downhill finish, and riverfront party! - Bands, DJs, spirit groups, and Party Zones - Junk food stops, pizza, and cold beer - Finisher medals, blankets, AND more!
RICHMONDMARATHON.ORG
Anthem Health Plans of Virginia, Inc. trades as Anthem Blue Cross and Blue Shield in Virginia, and its service area is all of Virginia except for the City of Fairfax, the Town of Vienna, and the area east of State Route 123. Independent licensee of the Blue Cross and Blue Shield Association. ® ANTHEM is a registered trademark of Anthem Insurance Companies, Inc. The Blue Cross and Blue Shield names and symbols are registered marks of the Blue Cross and Blue Shield Association.
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The RUNDOWN - June 2018
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The RUNDOWN - June 2018
FAQ's for Membership How much does it cost to join our running club? And do you need to be a member to run in Tidewater Strider races? Annual dues are $20 (Youth is $12, a 2-person family $25, a 3-person family $30) Our premium Golden Runner membership costs $100 and includes most Strider races. All races are open the public; Tidewater Strider members are discounted (sometimes free).
Why spend the extra money to join as a Golden Runner?
Golden Runner membership costs $100, annually, but Golden Runner members can enter most Strider club events for FREE!
What does a member "get" that the public doesn't?
Most importantly, your club membership funds college scholarships to Strider youth, based on academic & athletic achievement, community & Strider involvement and service. This year, alone, we've given $27,000! Members are given opportunities to run, coach, walk and gather - we are social! Membership gives access to a membership to Road Runners Club of America (RRCA) and our monthly newsletter, The RUNDOWN, which, includes local and regional race schedules, race entry forms for upcoming races and events, member's race results, and informative articles on nutrition, cross training and fitness & health. Most of our races and runs are FREE to Golden Runners and discounted to all other Tidewater Striders members.
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