Mar17 777

March 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.

World Record Holder in Our Midst Upcoming Events Sunday, March 12 Adopt-A-Highway March 18-19 Shamrock Weekend Run but also Volunteer for the Striders at the Strider manned 8K waterstop and expo booth Saturday, March 25 Bunny Hop Sunday, March 26 Thoroughgood Mile - Seagull Sprint Saturday, April 1 Virginia Beach Runway 5K Sunday, April 2 Run for the Animals

Next Tidewater Strider Owned Event is: ERR on May 27th Look for a TS Discount Code in an upcoming email.

Congratulations to Strider Member and a dedicated Marathon Maniac, Lisa Davis, for setting a Guiness Book of World Record for a woman completing a public and official marathon on all 7 continents. She finished in 7 days, 30 minutes, and 21 seconds.

The picture above was taken in Antartica after the final marathon.

The RUNDOWN - March 2017

The RUNDOWN - March 2017 - Issue Number 490

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 Banquet Feedback . . . . . . . . . . . . . 3 A Word from the Vice President... . . 5 Striders vs PTC/CRR . . . . . . . . . . . . 5 An Open Letter From Steve Shapiro 6 Volunteer at Shamrock . . . . . . . . . . 8 Masters 8k National Championship . 9 Tidewater Striders Annual Banquet 11 Introducing the Dr. Mel Williams Memorial Scholarship . . . . . . . . . . . . . 16 2017 Camperships . . . . . . . . . . . . 17 Happy Birthday! . . . . . . . . . . . . . . . 18 Call for HOF Nominations . . . . . . . 19 2017 RRCA Championship Events 20 Multi-Sport Grand Prix . . . . . . . . . . 20 Welcome Aboard . . . . . . . . . . . . . 20 Grand Prix Sign-ups . . . . . . . . . . . 20 Running Grand Prix . . . . . . . . . . . . 20 So what is the Triple 7 Quest? . . . . 21 Board of Directors Minutes . . . . . . 23 Walk Committee Report . . . . . . . . 23 Volunteer Opportunities . . . . . . . . . 24 HR Super Grand Prix Schedule . . . 24 Still Looking for Test Subjects . . . . 24 Scholarship Applications . . . . . . . . 25 New Energy . . . . . . . . . . . . . . . . . . 26 Introducing Elliot Nuss, Club Coach26 Membership Expirations . . . . . . . . 27 Athlete's Kitchen . . . . . . . . . . . . . . 28 Tidewater Striders Training Sites . 29 Love Run 5K . . . . . . . . . . . . . . . . . 30 Distance Series 12M & 20M . . . . . 30 Striders on the Road . . . . . . . . . . . 31 Discounts for Tidewater Striders . . 32 RUNDOWN Ad Rates . . . . . . . . . . 32

Striders Service Directory 2016 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

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

Board Members thru Dec 2018 Randy Cook randycook48@cox.net Jim Dare jamesdare2@cox.net Gene Edwards gene.edwards3@gmail.com Stephanie Manny bama0681@yahoo.com Debbie Redmond dredmond90@gmail.com (757 486-2184) Tim Robinson IdahoTJr@yahoo.com (757) 496-9057 Board Members thru Dec 2017 Jennifer Cowell (757-692-7886) jen-eric104@cox.net Dan Edwards* Drew Midland ajmidl@gmail.com (757) 630-1366 Marie Price run@cox.net Tom Randolph* Steve Shapiro* Committees: Advisory: Sam Wittenberg Audit: Tim Robinson IdahoTJr.@yahoo. com 496-9057 Awards: Barb Mathweson rbmathew@aol. com 348-7038 Banquet: Ada Lester ada@triduo.com Budget: Dan Edwards*

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

Constitution & Bylaws: Tom Randolph* Elections: Susan Snead (285-7716) 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 Membership: Bob Brunner (757-270-0285)

bobbrunner7@gmail.com Multisport: Gene Bachman - 467-0898

genebachman@verizon.net Nominations: Rich Hildreth & Jean Phelan Programs: Jean Phelan jphelanrun@gmail.com Publications: TBD Public Relations & Publicity: Drew Midland* / Marie Price* Race Committee Co-Chairs: Rick Brown (499-5506) injunrick@aol. com; Dan Edwards* Scholarship: Dan Edwards* / Jim Dare* Teams: Gene Edwards F14casper@cox. net Volunteer: TBD Walking: Tom Gerhardt tg2613@email.vccs.edu Web Site: Tommy Neeson brewerpatriot@yahoo.com & Drew Midland* Youth: Angelo Celesia Other Contacts: Adopt-A-Highway: Rich Hildreth rmhildreth@icloud.com Adopt-A-Trail: Chris Catoe (425-6556) ccatoe@cox.net New Energy: Angelo Celsia acelesia@ aol.com Photography: Ada & Allen Lester sportsphotography@triduo.com Web Site Manager: Steve Speirs (478-6403) webmanager@tidewaterstriders.com

*Board members contact information is not repeated Please see their BOD listing for contact information.

Click for AD rate info 2

The RUNDOWN - March 2017

President’s Corner Hello Striders:

Happy almost Spring!! As I’m writing this column, the weather seems more like mid to late spring than it does late winter. We just completed the 3rd race in our popular Distance Series and the temps were in the mid 70’s as the race concluded…I even heard a couple of people exclaim how hot they thought it was – hot and a Distance Series race are not usually found in the same sentence! I hope that you attended our Annual Banquet on Feb. 11 as we installed five new members into the Tidewater Strider Hall of Fame (Chris Catoe, Billy Edwards, Bill Hart, Rich Hildreth and RP Kale), as well as recognizing our Grand Prix award winners, Hampton Roads Super Grand Prix award winners, Race Volunteers of the Year (Don Green, Jennifer and Elaine Jeffers, Dick Brothers), Community Service Volunteers of the Year (Jennifer Cowell, Dwight Kane, Dan Neuland), Outstanding Performance (Stephanie Manny, Bill Price), Inspiration Award (Virginia Davis), Appreciation Award (Sue Edwards), Presidential Award (Dave Harrah), Race Director of the Year (Dan Edwards) and Outstanding High School Cross Country Performance (Doria Martingayle, Pete Smith). All of our award winners were well deserving of their accolades and a great evening was had by all.

Elsewhere in this issue, you will see an open letter from me to the membership, along with our Strategic Plan and its accompanying Action Items. Your Board, along with Bill Holloran – our Strategic Planning consultant, have been at work since last year developing this plan. The Striders are a very strong and active club, but external forces are changing in our environment and without a plan, we will not be positioned to grow and prosper as our world changes. One of the first outcomes from the plan is the newly re-vamped Running Grand Prix series, in partnership with J&A Racing. The first race in the series, our 2nd Distance Series race at Ft. Monroe was a great success and the next race in the series will be the Shamrock events. We hope that you like what you see in the new series and that you have fun at the races. We always welcome your feedback as we strive to provide you with the best race experience possible. As I state in the letter, any and all input is appreciated on the Strategic Plan, as the Board has not taken a formal vote to adopt the plan and is seeking your feedback before doing so.

Enjoy the great weather, it’s a fantastic time to race and train in Southeast Virginia. Don’t forget to check out the races on our website schedule and if you can’t participate, please consider volunteering. Please remember our men and women who are serving in the Armed Forces to keep our great nation safe.

Steve Shapiro

Editor Notes

Banquet Feedback

Well, our treasurer will be happy that we are no longer printing our Rundown after he sees this issue. With coverage of the banquet, the Strategic plan, and a few other special articles there is plenty to read.

Like most volunteers I became Chair of the Banquet Committee when I felt a major change was needed. After arranging the banquet for six years, I want to make sure that the banquet is exceeding expectations and that it is just status quo. To that end, I am asking for feedback about the banquet.

If you or a member of your running family is a graduate student, the article on the Dr. Mel Williams Scholarship will be of interest.

If you attend every year, what keeps you coming back? If you only attend occasionally what is the motivator? What do you enjoy or dislike about the banquet being at Norfolk Yacht & Country Club?

As the Spring marathons begin and you hit the road remember to send in pictures and results for the Striders on the Road article.

If you don't attend, why not? What would motivate you to attend?

See ya at the races, Ada Lester, ada@TriDuo.com Future Rundown deadlines are: April Rundown - March 24 May Rundown - April 25 June Rundown - May 24 July Rundown - June 14 August Rundown - July 20

New HOF Member Billy Edwards brought his daughter, Paige, to assist with his induction speech as he thanked his family for their support.

3

Please email ada@triduo.com with your comments. Even if you have expressed your opinions to a Board member or myself, please pass them on in writing so we can plan for the 2018 banquet accordingly. ~ Ada Lester

The RUNDOWN - March 2017

Tidewater Striders Race Schedule

May 27, 2017 - Club Race

March 2017

18-19

Elizabeth River Run, Portsmouth

Yuengling Shamrock Sportsfest Weekend The largest running weekend in Hampton Roads takes place at the Virginia Beach Oceanfront. There is something for everyone - a children's marathon, the Final Mile, an 8K, half marathon, and a full marathon. Expect an especially exciting 8K as the 2017 USATF Master's 8K National Champion will be determined. Not the least important fact is that the races this weekend are part of the Tidewater Striders Grand Prix.

1 Mile, 10K

Run along the Elizabeth River for parts of the race, a new Seawall is being put in so the race may be back on the waterfront. The race starts and finishes near the Ntelos Pavilion. The course is scenic and fast and runs through Olde Towne Portsmouth and the Naval Medical Center. A postrace party featuring pizza and beer takes place at the Ntelos Pavilion. Discounts available for Tidewater Striders, look for a code in an mail in early March 2017.

25

Bunny Hop Hop your way thru a 5k or 1 Mile Fun Run to benefit the Portsmouth Museums Foundation in support of the Children's Museum of Virginia! The race takes place at the Ntelos Pavilion. After the race and party enjoy Olde Towne Portsmouth by visiting the museum or one of the many great restaurants for lunch.

30

Triple RRR

Chesapeake

June 2017

June 4, 2017 - Club Race

26

Breezy Point Triathlon Naval Station, Norfolk

Seagull Sprint at Thoroughgood Elementary This exciting event in Virginia Beach includes a 1 mile boys’ race and a 1 mile girls’ race. Trophys will be awarded for 1st place overall winners. Additional awards will be given to the top 5 in each age group- boys and girls races accordingly: 6 & under, 7-8, 9-10, 11-12, 13-17, 18 & older. All participants will receive a ribbon.

New to triathlons or an experienced triathlete, this race is perfect for you. The sprint triathlon races through the world's largest Naval Base. Once the race ends, the party begins. Of course, this event is a Tidewater Striders MS Grand Prix event.

10

April 2017

OK5K

Va Wesleyan College

Strider Mile - Club Race - An evening in June Date TBD - However look for some

1

Virginia Beach Runway 5K Run this exciting race at the Military Aviation Museum in Virginia Beach.

Free entry to the museum is part of the race festivities.

There is a half mile race for kids and a 5k for everyone up to the challenge of outrunning the dinosaurs. NEW this year is the K9 Taildragger Run, where the top K9 wins a Doggy Spa Day. This race benefits the Untamed Spirit Therapeutic and Educational Program. The race is directed by Jennifer Jeffers, a recent Strider Volunteer of the year.

exciting changes to the format and location coming to you courtesy of new Race Director Drew Midland.

July 2017 4

Run for Independence Trashmore YMCA VB

Tuesdays in July and Club Race Free for Members Tidewater Striders Summer Series

15

ODU Big Blue 5K Another great event by J&A Racing has you running thru the campus of ODU in Norfolk where you finish up at the 50 yardline in Forman Field.

Enjoy the postrace tailgate party and stay for the ODU Spring Game. The 5K is also a Striders Grand Prix Event.

The best part of being a Strider - run and party with your fellow club members on those hot summer nights of July.

August 2017

22

Spring to Life 5K A 5k and 1 Mile Run at Wilson High School in Portsmouth benefits the Oasis Shelter.

Group discounts are available if registering 10 or more runners at the same time. This race is directed by New Energy Coach Steve Sheppard.

Tuesday, August 1, 2017 - Club Race Memorial Scholarship Run 5

Mud Run

Little Creek

29

Sunday, August 13, 2017 - Club Race Strider 10 Miler, Chesapeake

May 2017

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

Cause for Paws 5K Run or walk with your K9 buddy to benefit the Portsmouth Humane Society. Race takes place at North Landing Park in Olde Towne Portsmouth. Unaccompanied humans are also welcome as someone needs to drink the postrace beer.

7 13 20 21 21

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

JFS 8k / 5k / Mile Boardwalk 24th St Dolphin Dash Ocean Lakes HS VB Run on the Wild Side First Lndg St Park Christopher Farms Elementary School 5k & Mile Valor Run 10-Mi & 5K First Lndg St Park

Send questions and suggestions to races@tidewaterstriders.com

4

A Word from the Vice President...

The RUNDOWN - March 2017

“Never do something permanently stupid just because you are temporarily upset” …Unknown

The 2017 Multi-Sport Grand Prix begins March 25, with the Smithfield Sprint Triathlon! This race is great for people wanting to get an early start on triathlon season and for first-timers. The race consists of a 300-meter pool swim, a 10-mile bike (flat) and a 5k run (flat).

The full schedule of 13 events is shortened compared to the schedule in 2016, it includes 10 triathlons, 2 duathlons and the run-swim-run. The first duathlon is the National Long Course Championship in Cary, North Carolina. The Luray Sprint Triathlon is the Short Course Regional Triathlon Championship. Gone are the Smith Mountain Lake Triathlon, General Smallwood International, Tidewater Sprint, Culpeper Olympic, Outer Banks Olympic and the Waterman’s Half. New this year are the Monticello Man Olympic, the Kinetic Sprint and the Patriot Sprint races.

I reviewed the new Monticello Man Olympic in last-month’s article. The other two new races are both sprints: the Kinetic Sprint takes place at the Lake Anna Virginia State Park at Lake Anna. Featuring a 750-meter swim, a 15.5-mile bike (rolling) and a 5k run (rolling hills) on a closed course inside the park, Lake Anna is a terrific race venue. Close enough to drive to the morning of the race, you can also camp at the park or rent furnished or unfurnished cabins. Because Lake Anna is such a great venue, between 6 and 8 triathlons are held there each year, ranging from the Sprint, to a double and triple Ironman!

The Jamestown Beach in Jamestown hosts several triathlons each year, including the Jamestown Sprint and Olympic distance races, and the Patriot Sprint, Olympic and Half Iron distance races in the fall. The Patriot Sprint features a 750-meter swim in the James River, a 20k bike (flat) on roads with light traffic and a 5k run (flat). Like Lake Anna, this venue is close enough to drive to on race morning.

Plan your multi-sport race calendar now, you only need to participate in any 3 of the 13 events to qualify for awards! ~Tom Randolph

Striders vs PTC/CRR 2017 Elizabeth River Run Team Competition

The Tidewater Striders will compete against our friends in the Peninsula Track Club (PTC) and Colonial Road Runners (CRR) during the 28 May Elizabeth River Run 10K. We need to field a team of 25 Striders for this event. All those registered for the race (as individuals, to include Golden Runners) are encouraged to throw their hat in the ring. We will finalize the team the week prior to the race based on your predicted age-graded 10K performance.

The top ten Strider finishers will count for age-graded scoring purposes and, save Golden Runners, will be reimbursed for their efforts. All team members must be Striders in good standing on race day. This is a Strider and Super Grand Prix event and all team members are eligible for individual awards. Please contact Gene Edwards (gene.edwards3@gmail.com) if you are interested in participating. For more information on age-graded scoring and to see where you stack up via the World Masters Athletics (WMA) tables, go to: http://www.runnersworld.com/tools/age-gradedcalculator

5

The RUNDOWN - March 2017

An Open Letter From Steve Shapiro - President

How do you improve an organization that will celebrate a half century of existence in less than six years? That was the task the 2016 Executive Committee and Board of Directors set for itself in 2016.

The answer is a strategic plan that focuses the Tidewater Strider’s on two important goals: (1) improving the racing experience for members; and (2) focusing the organization’s community efforts on youth fitness. Changing dynamics in communication/social media and rising expectations of race participants required this plan to provide for bold changes to sustain this role of the club in our running community.

These two goals make the Strider brand experience unique. Current, and members to be, are offered the benefit of race participation in the premier running club of southside Hampton Roads while contributing to the fitness of our region’s youth. The combined goals appeal to individuals, families, families and their children, in every diverse demographic. It creates a brand experience that provides personal benefits while helping the non-profit organization make a difference to a meaningful need in Hampton Roads, answering the important question: Why should I become a member of the Tidewater Striders?

There will be some execution improvements necessary including more digital sophistication, a competitive racing experience, logistical options that spread the work among a larger number of volunteers, and some improved marketing. But these changes will be made on a strong organizational and financial foundation and bode well for our 50 year anniversary celebration in September 2022.

The strategic and action plans are posted for your review and input. We look forward to your participation.

ACTION PLAN: CONDUCTING RACESS Objective: Offer a competitive racing experience for branded Tidewater Strider events while maintaining contract races Results

Timetable

Resources

Accountability

Feedback Mechanism

1. Maintain and Annual increase as necessary the Tidewater Strider race event calendar

Race Committee

Board of Directors and/or Executive Committee

2. Improve the race experience through digital and other improvements deemed necessary by the Racing Committee

Board of Directors Board of Directors and/or Executive Committee

• Race Committee • Marketing Committee, staff or independent contractor • Finance Six months • Race Committee following • Marketing adoption of Committee, staff the action or independent plan by contractor Board of • Financial Directors • Rick Brown • Dan Edwards Post event or Marketing twice a year Committee or effort-specific committee Annual • Race Committee

3. Take a survey of the membership on means to improve events 4. Maintain contract racing efforts 5. Improve Racing Annual Committee volunteer support

Board of Directors Board of Directors and/or Executive Committee Race Committee

• Marketing Executive efforts with clear Committee understanding of the level of effort needed 6

Board of Directors and/or Executive Committee Board of Directors

The RUNDOWN - March 2017

ACTION PLAN: YOUTH FITNESS Objective: Develop youth fitness- children running with families/adults – as a distinctive offering of the Tidewater Striders Results

Timetable

1. Ensure methodology developed by current efforts is written down, adhered too, and improved

Six months following adoption of the action plan by Board of Directors

2. Develop an annual calendar of events

Annual

3. Develop an annual marketing plan

Annual

4. Develop a Tidewater Strider team for proficient youth runners 5. Develop offering and seek corporate sponsorship

TBD

Six months following adoption of the action plan by Board of Directors

Resources

Accountability

Feedback Mechanism

• Assemble annual statistics for the program • Current volunteers • Youth coaches from membership of the Striders • Angelo Celesia • Volunteers, independent contractor, or staff support • Angelo Celesia • Volunteers, independent contractor, or staff support • Angelo Celesia • TBD

Youth Fitness Committee, Volunteers

Executive Committee and/ or Board of Directors

Youth Fitness Committee

Executive Committee and/ or Board of Directors

Youth Fitness Committee

Executive Committee and/ or Board of Directors

Youth Fitness Committee

Executive Committee and/ or Board of Directors

• Fundraising volunteer(s), independent contractor, or staff support

Executive Committee

Board of Directors

7

The RUNDOWN - March 2017

ACTION PLAN: IMPROVE THE TIDEWATER STRIDERS ANNUAL MARKETING EFFORTS Objective: Improve the Tidewater Striders brand through an integrated marketing plan with increasing digital sophistication via database development, email, and social media Increase membership from all age groups Results 1. Develop a marketing plan that integrates the dual Tidewater Strider efforts of conducting races and promoting your fitness

Timetable Six months following adoption of the action plan by Board of Directors

Annual 2. Develop a membership plan that promotes the dual Tidewater Strider efforts of conducting races and promoting your fitness

Resources • Contract for services • Marketing volunteers who are members of the Tidewater Striders • Outside digital marketing assistance such as Cox or Nielson Cares • Membership Committee, other volunteers, independent contractor, or staff support

Accountability

Feedback Mechanism

Marketing Board of Directors Committee or independent, staff/ contract

Executive Committee

Monthly metrics for membership; Annual Survey and/or Board of Directors

Volunteer at Shamrock

Join the fun and join the Striders at our water stop for Shamrock 8K on Saturday, March 18th, 6:45 AM until 9:30. bring those pouring pitchers, & rakes to 17th Street and the Boardwalk.

Questions text 757-681-0248. Coffee provided.

Represent your club in style and show your pride!!!!!! Volunteers are needed to man the Tidewater Striders booth SHAMROCK Marathon weekend in March (that would be the 17th and 18th). Duties would primarily consist of talking with booth visitors about the club and assisting in supervised sales of merchandise. The Shamrock Expo will be located at the Virginia Beach Convention Center (known to many of us as the Pavilion). Expo hours for Friday will be noon to 8p.m. and on Saturday from 11a.m. to 5p.m.,working in two hour shifts. If you are in the 2017 competitive Grand Prix series, volunteering will satisfy your Volunteer point status.

Interested volunteers can contact me at tidesbb@aol.com Shamrock On, Dave Harrah.

8

The RUNDOWN - March 2017

Aspirational Potential

While this plan has detailed significant strategic concerns and needed paths forward, the Tidewater Strider organization is one of the top running clubs in the nation, well run, and financially sound. This strategic plan is about taking the next step.

An organization of this size and longevity may consider more extensive fundraising capabilities that increase the resources available for strategic efforts. As such the following aspirational strategic goal and action plan is offered for consideration by the Board of Directors during the next three years.

ACTION PLAN: INCREASE THE FINANCIAL RESOURCES OF THE TIDEWATER STRIDERS IN SUPPORT OF ADULT AND YOUTH FITNESS (ASPIRATIONAL) Objective: Leverage the Striders multi-decade membership into additional development activities focusing on estate planning, contributions, and web-based philanthropy in support of adult and youth fitness Results

Timetable

1. Feasibility 2017 consideration for additional fundraising and developmental activities

2. Six to seven figure fundraising effort

Program would take place over one year

Resources

Accountability

• Board of Directors • May be fundraising expertise in membership willing to volunteer • Fundraising committee or outside developmental assistance

Feedback Mechanism

Board of Directors Membership and Board of Directors

Executive Committee

Board of Directors

Shamrock Hosts Masters 8k National Championship

The 45 th running of the Yuengling Shamrock Marathon Weekend is honored to host the USATF Master's 8k National Championship in conjunction with the TowneBank Shamrock 8k on Saturday, March 18th in Virginia Beach. Runners will experience a flat, fast and scenic course along the beautiful Virginia Beach oceanfront and recover at a huge finish line celebration that features live entertainment, ice-cold Yuengling beer and much more!

"We are very excited that some of the nations top master's runners will be coming to Virginia Beach to compete in the USATF's Master's 8k National Championship at the TowneBank 8k during the Yuengling Shamrock Marathon weekend. We are confident that the athletes will enjoy the fast, energetic, and scenic course and we look forward to everyone celebrating St. Patty's Day weekend, Shamrock style." ~ Jerry Frostick, Race Director 9

The RUNDOWN - March 2017

10

Tidewater Striders Annual Banquet

The RUNDOWN - March 2017

The Striders celebrated 2016 at the Annual Banquet on February 11, 2017 at the Norfolk Yacht & Country Club. High school Striders facilitated the check-in process. Eric Cowell and Emily Boyce got the process started. Doria Martingayle rushed to get to the club in time to help after her successful day at Indoor Track Regionals. Also assisting without prompting was Patrick Redmond. A special thanks goes to them for their volunteer efforts. Over 120 members and guests enjoyed the social hour and buffet. Club President Steve Shapiro was the Master of Ceremony, appropriately dressed in tux and running shoes. Adding some pizazz to the ceremony was Strider Member, GP Award winner, and Astro DJ, Jon Leiding. Steve started by introducing the 2017 Board of Directors, all were in attendance; as were the outgoing members of the 2016 board. Information on all the awards and Hall of Fame Induction follows.

Tidewater Striders Hall of Fame Induction for the Class of 2017

The 2017 Tidewater Striders Hall of Fame Class of 2017 is Billy Edwards, Chris Catoe, Bill Hart, RP Kale, & Rich Hildreth.

Billy had not accepted Mel Williams' request to be considered for the Hall of Fame as he thought he was too young. However, he changed his mind after Mel's death in order to honor him by remaining deserving of the honor for the next 40 years of his athletic career. Chris Catoe was grateful to all the running friends that he has made over the years and the fact that he is still able to enjoy running. Bill Hart spoke of running competitively in high school but then took a break of 12 years untile he entered the FIRST Elizabeth River Run - he hasn't stopped since. RP Kale expressed thanks for the honor and was glad that Billy had used some of his "speech" time so he kept it sweet. RP did round up the three Marines that were inducted into the Hall of Fame. Rich Hildreth spoke of his friends but mostly thinks running is about the beer. The credentials of the Inductees are available with the original HOF announcement in the January 2017 Rundown and the Banquet Program.

Banquet Volunteers Emily Boyce Bob Boyce Eric Cowell Steve Durrant Ada Lester Allen Lester Jon Leiding Doria Martingayle Patrick Redmond Lori Sherwood

Award Committee Lisa Armistead Dan Edwards Rick Brown Barbara Mathewson Tom Randolph Marie Price Steve Shapiro

Grand Prix Winners had the option of receiving an orange running cap or blue running visor. Many winners declined the plaque and had that cost donated to the scholarship fund.

11

The RUNDOWN - March 2017

Running Grand Prix

The awards for the Running Grand Prix were presented by Steve Shapiro with the assistance of Marie Price.

Female Lisa Armistead Betty Brothers Jami Callahan-Brill Brandi Clarke Ruth Cooper Jennifer Cowell Kari Drescher Susan Hagel Mary Jo Hulburt Wendy Ireland Christina Johnsen Lee Neiberger Tisha Paredes Jean Phelan Marie Price Wendy Rafferty Susan Snead Ashley Susan Male Steve Armitage Amiele Barakey Richard Bush Chris Catoe Gene Edwards Scott Fredrick Bill Hart Tony Heimer Thomas Hicks Chuck Inman Ken Kieft William Lambert Jon Leiding Stacin Martin Michael Murphy Vincent Ortiz Robert Palmore Bill Price John Price Kevin Rafferty Tom Randolph Steve Scudder Gary Searcy Steve Speirs Chris Vtipil Tom Walsh Matthew Zentz

Scott Frederick receives his third place masters award in the Running Grand Prix from Marie Price.

Walking Grand Prix

The awards for the Walking Grand Prix were presented by Steve Shapiro with the assistance of Steve Durrant.

Female Cindy Alexander Barbara Cason Bunny May Lori Sherwood Heather Simpson-Kong Male Steve Durrant Tom Gerhardt Steve Shapiro Multi-Sport Grand Prix

The awards for the Multi-Sport Grand Prix were presented by Steve Shapiro with the assistance of Lisa Armistead.

Female Becky Bean Jami Callahan-Brill Leslie Shroyer Male Gene Bachman Joel Bell Robert Boyce Rick Caylor Alan (George) Hemingway Nick May Dan Neuland Vincent Ortiz Arthur Walker 12

HR Super Grand Prix

The awards for the Hampton Roads Super Grand Prix were presented by Tom Randolph with the assistance of Steve Shapiro. The most notable performance was when Lou Dwyer ran his first Ultra to clinch the 70 & up category.

As the winners of this Grand Prix were from three different clubs, only Tidewater Strider awardees are listed here. The complete listing and placings are available online and were in the February 2017 Rundown.

Female Lisa Armistead-Velez Susan Ashley Jami Callahan-Brill Virginia Davis Susan Hagel Tisha Paredes Christine Schaffner Susan Snead Sharon Yager Male Gene Bachman Richard Bush Larry Coley Louis Dwyer Chester Flemming Scott Frederick Bill Hart Tim Hodge William Lambert Bill Price Tom Randolph

Scholarship Donations The Tidewater Striders Board of Director, and especially future scholarship recipients, would like to thank the (31) grand prix winners who graciously chose to donate the monies that would be spent on their plaque to go the scholarship fund instead:

Cindy Alexander Lisa Armistead Gene Bachman Amiele Barakey Becky Bean Bob Boyce Richard Bush Jami Callahan-Brill Chris Catoe Steve Durrant Gene Edwards Bill Hart Tony Heimer Alan Hemingway Chuck Inman Wendy Ireland Jon Leiding Stacin Martin Nick May Lee Neiberger Vincent Ortiz Jean Phelan John Price Kevin Rafferty Steve Scudder Steve Shapiro Lori Sherwood Heather Simpson-Kong Steve Speirs Chris Vtipil Arthur Walker

Presidential Award Dave Harrah

The RUNDOWN - March 2017

"Quoting from our policies and procedures, this award is designed to recognize an exemplary club member who has made significant contributions to the club. The person I chose for this year's award was a long serving member of the Board of Directors.

Whenever a project came up or there was a task at hand that needed someone to volunteer, he was always the first to raise his hand. He was instrumental in the 40 year history of the Tidewater Striders project, chaired our merchandise cmte., and continues to do so, made sure that the Striders had a presence at every major race expo in our area, often times setting up our booth, manning the booth for long hours and then taking it back down. He was our club secretary for several years, always doing an outstanding job of the administrative tasks, and always one of the first to volunteer to work package pickup or the finish line. His are going to be tough shoes to fill...it is for these reasons and probably many more that I didn't mention, that I proudly present the 2017 Tidewater Striders Presidential award to my friend, Dave Harrah." ~Steve Shapiro

Race Volunteers of the Year Presented by Dan Edwards

Gold – Donald Green

Don provides great support by volunteering at all Strider races, both club and supported events.

Silver – Jennifer Jeffers / Elaine Jeffers

Jennifer and Elaine attach chips to bibs for all Strider timed events – over 10,000 bibs were required in 2016.

Bronze – Dick Brothers

Dick is a faithful supporter at all club races.

Community Service Volunteers of the Year Presented by Steve Shapiro

Gold – Jennifer Cowell

Jennifer is always helpful, always smiling, she works both the Shamrock expo and the Rock n Roll expo and is always very willing to step up to the plate. During the past year, Jennifer volunteered for packet pickup and/or our race cmte. at the Resolution 5K, all 3 Distance series races, Farafest SK, Jewish Family Services 5K/8K, Breezy Point, our Summer series and the ASYMCA Mud run.

Silver – Dwight Kane

On top of all of the work that Dwight puts in judging walkers in various races, Dwight readily volunteers to work expos, such as Shamrock, Rock n Roll and Harbor Lights. He has also volunteered for packet pick up and race duties at our 50K, Resolution 5K, Distance series, ERR, the summer series and the Summer 10 miler.

Bronze – Dan Neuland

Dan is a long time strider member who you see participating in many Strider races.

For the past several years, Dan has offered up his house for the Strider picnic.

While at the picnic, Dan has provided many water sport items for members to use and he also leads the lake swim at the beginning of the day. Dan also mans the grill, serving up great food each year.

Inspiration Award VIrginia Davis

The banquet began with a gorgeous sunset over the mouth of the Lafayette River.

Presented and nominated by Barb Mathewson What could be more inspiring than a 60+ woman deciding to do her first triathlon when she sort of had a bike and could sort of swim. Well since making that decision she is a regular on the local triathlon circuit, has a bike, and knows how to swim.

Virginia - What's next?

13

The RUNDOWN - March 2017

Outstanding Performance Awards Presented by Steve Shapiro

Stephanie Manny

Stephanie does an amazing job of training while being a full-time teacher and raising 4 little ones. With weekly mileage of 80+ miles, including 10 miles or so on the treadmill after getting her kids fed and helping with homework, Sat. runs of 15-20 miles on the treadmill while the little ones nap and her husband is at work and then Sun. runs of 20-25 miles, she was able to accomplish the following: VA Beach Distance race lOOK- 1st female in a time of 9:04, which was the 12th fastest time by a female for 1OOK in 2016 by Ultra Running Magazine; Montour 12 hr. race 67 miles which was 1st overall, a female course record and btw, temps were in the 90's; Northcoast 24 hr. US Championships 100 miles 6th female; in her spare time, she coaches the North Landing Elementary Running Club.

Dr. Fast - Bill Price

By all accounts Bill Price was having a good 2016 by competing in nearly 60 races. In addition to the Distance Serles, he also completed 9 half marathons 2 marathons and 1 ultra marathon. Over the summer, he made a commitment to run a Boston qualifying time. In Sept., he just missed placing at the Rock n Roll half by 40 sec. When he started the Marine Corps marathon last Oct., he was not sure if it would be his day, but by mile 10 he knew he had a chance and finished in 3:34, a PR by 12 minutes and bettering his BQ requirement of 3:40. Not quite done, he PR'ed at the Yorktown 10 miler 6 days later and began a stretch of 4 PR's in a week and a half.

He was first and third in his age group at the Crawlin Crab 5K and half on successive days and then repeated this performance with a first and second in his age group at the Norfolk Harbor 5K and half. Overall, he age group placed in over ž of all races and had 15 age group wins. His 9 PRs during the year were not enough, he had the 50K remaining. He ran a 4:37 which was a PR by almost 40 minutes and good enough for a third place age group finish and 19th overall, which was also earned him a ranking of 3rd in the SOK for his age group for the RRCA Eastern region and making 10 PRs for 2016

Race Director of the Year Presented by Steve Shapiro

Dan Edwards

I was asked to pick one event, but that's extremely difficult because Dan Edwards is so involved in all of our Strider races. My answer to the question, however was Turkey Trot. Dan has been the heart and soul of this race for so many years and I know that it is very near and dear to his heart, as the beneficiary of the funds that we raise from Turkey Trot, along with the Memorial 5K in July, fund our very successful scholarship program which allows us to award close to 25K a year. Dan is also instrumental in the Resolution 5k on New Year's day, as he came up with the idea when another race vacated MT and he saw an opening for a great race; instrumental in the Distance Series, ERR and another newly created race, the Strider 10 miler held in August.

Tidewater Striders Appreciation of the Year Award Presented by Steve Shapiro

Sue Edwards

The Tidewater Striders Appreciation award is to recognize an individual, company, municipal or civic organization for outstanding contributions to the club over an extended number of years. I can't think of a more deserving person for this award than Sue Edwards. Sue has been a fixture on our race scene for longer than I can remember. She's at packet pickup, race registration, cutting up bagels or watermelon on race day, working the finish line, setting up race amenities, cleaning up after the last racer finishes. She possesses the knowledge to assist others as they take on various tasks. She managed hospitality and registration for our inaugural Resolution 5K, managed hospitality for the Distance Series and handled all credit card transactions at Turkey Trot. I know that Sue has helped me learn the ropes and of course she keeps Dan in line.

The annual banquet provides an opportunity to introduce the New Energy Coaches. At the podium is Steve Sheppard, the lead coach at the Suffolk site, which has grown to over 60 runners. From left to right behind Steve are Dave McDonald, Ron Jones, Matthew Zentz, Ann Stern, Dwight Kane, Jim Dare, Stacin Martin, Jennifer Cowell, & Tom Walsh 14

The RUNDOWN - March 2017

Outstanding High School Cross Country Runners Presented by Dan Edwards

Doria Martingayle

Doria is the Outstanding High School Cross Country award winner for the third year in a row. She was the top regional runner at the 2016 Cross Country Meet. Doria is a senior at Princess Anne High School and she has committed to the University of Virginia.

On the day of the banquet, Doria broke 5 minutes in the 1600m setting a regional meet record. She also won the 1000m that day.

Peter Smith

Peter won the 2016 6A Cross Country State Championships in 15:15, making it two years in a row that a Hampton Roads area runner won this division. As Peter is a junior at Oscar Smith, we're hoping that he defends his title next year. If so, we look forward to seeing him again at the Tidewater Striders annual banquet.

To the left, Doria Martingayle is presented the Outstanding Cross Country Award by Dan Edwards. Above, the last award has been presented - let the dancing begin.

15

The RUNDOWN - March 2017

Introducing the Dr. Mel Williams Memorial Scholarship

By Jim Dare, Co-chairman of the TS Scholarship Committee

The Tidewater Striders currently award 5 or more one year scholarships to graduating high school seniors or current college students who meet the following criteria: a. Have been a Tidewater Strider member for at least the last 6 months; and must be (or have been) a recent cross-country, track and field, road race running/walking, or multi-sport athlete in the Hampton Roads area. b. Have demonstrated academic and athletic achievement. c. Have demonstrated involvement in the Tidewater Striders by participation in and volunteering for Strider events. d. Have demonstrated volunteer service to the community and to their school/college.

Since the beginning of the scholarship program in 1982, the Tidewater Striders have awarded 190 scholarships to deserving student athletes totaling more than $234,000. These scholarships were initially funded by the proceeds from the Thanksgiving Turkey Trot races and from individual donations to the scholarship fund. Starting in 2000, the Tom Bashara Memorial Scholarship Run was established to begin raising funds for a memorial scholarship honoring Tom Bashara, a recently deceased long-time active member of the Strider community. After the life of a dominant figure in Tidewater Strider youth running tragically ended in 2005, the Striders established another memorial scholarship honoring Pam Edwards to perpetuate her spirit and love of the sport of running. The annual race to raise funds for both of these memorial scholarships was renamed the Tidewater Striders Memorial Scholarship Run. In the fall of 2016, the Tidewater Striders established a new memorial scholarship in honor of Dr. Mel Williams, the consummate scholar, educator, athlete, and long-time member of the Tidewater Striders leadership. For this scholarship, the Tidewater Striders may award up to $5,000 per academic year to assist scholar athletes who have been a Strider member for at least one year and who otherwise meet the criteria of academic and athletic achievement, community service, and participation in and volunteering for Tidewater Strider events.

To differentiate it from other Strider scholarships awarded to deserving college-bound high school students or current undergraduate collegians, the Dr. Mel Williams Memorial Scholarship will be awarded to deserving candidates enrolling in or already participating in: a) a graduate degree program, or b) a program requiring education/training beyond the Bachelor’s degree leading to a professional certification. Because of this requirement, the Dr. Mel Williams Memorial Scholarship may not be awarded every year.

During the 35 years of the Tidewater Striders Scholarship Program, the number and monetary amount of scholarships awarded has varied depending on the strength and number of applicants for the scholarships and on the total scholarship funding budgeted for that year. In the first 25 years of the program between 1982 and 2006, an average of 4 scholarships per year were awarded with an average annual scholarship total of about $3,200. The scholarships amounts awarded ranged from $500 in the early years up to $1,500 in the later years for the memorial scholarship awards. In contrast, because of the success of the Turkey Trot and Memorial Scholarship races in the past 10 years, the Striders awarded an average of 8.5 scholarships each year with an average annual scholarship total of approximately $15,350 between 2007 and 2016. Individual scholarship amounts ranged from $500 up to the $3,000 for the memorial scholarship awards.

Scholarship applications for the 2017-2018 academic year are due on 15 April 2017 this year. Application forms are available on the Tidewater Striders website under “Pages/Everything Else/Scholarships and Camperships”, or can be requested from Scholarships@ tidewaterstriders.com. Completed applications should be sent to the Scholarship Committee at Scholarships@tidewaterstriders.com.

The list of scholarship recipients over the last 35 years reads like a “Who’s who?” of high school and collegiate running in the Hampton Roads area and the state of Virginia, with many of the recipients continuing successful running careers after college. Part 2 of this article in next month’s Rundown will provide the detailed listing of scholarship recipients over the years.

16

The RUNDOWN - March 2017

2017 Camperships

Tidewater Striders

Balance Sheet

bal

As of January 31, 2017 Jan 31, 17 ASSETS Current Assets Checking/Savings Bk of Amer Ckg Scholarship Restricted Funds Xenith 1.05CD 8/5/17 0896 GenSc Xenith 1.05CD 8/5/17 0905 TomBa Xenith 1.05CD 8/5/17 0914 PamEd Xenith 1.05CD 8/5/17 0923 MelWm

24,715.54 90,238.40 50,132.45 50,132.45 10,026.49

Total Scholarship Restricted Funds

200,529.79

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

24,932.91 100,000.00 45,072.67

Total Checking/Savings

395,250.91

Accounts Receivable Accounts Receivable

400.00

Total Accounts Receivable

400.00

Total Current Assets

395,650.91

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 LIABILITIES & EQUITY Liabilities Current Liabilities Accounts Payable Accounts Payable

430,856.91

4,860.00

Total Accounts Payable

4,860.00

Credit Cards Visa 1541 Credit Card

9,308.17

Total Credit Cards

9,308.17

Total Current Liabilities

14,168.17

Total Liabilities

14,168.17

Equity Opening Bal Equity Retained Earnings Net Income

108,156.65 307,986.39 545.70

Total Equity

416,688.74

TOTAL LIABILITIES & EQUITY

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

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 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.

Walker’s Forum Regular updates on events and training for the Tidewater Striders walkers are posted on the "All About Walking" forum. http://www.tidewaterstriders. com/forum/viewforum.php?f=12

430,856.91

17

for

Page 1

The RUNDOWN - March 2017

Happy Birthday!

In March, 99 Striders are celebrating their birthday and 22 are MOVING ON UP to a new age group.

Tidewater Striders

Profit & Loss January 2017

s

Jan 17 Income Awards Banquet Revenue Club Race Reven 1-1 Resolution 5K Postal 1-Hr Racewalk T S Dist Ser Re

pro

350.00 1,591.00 70.00 7,704.48

Total Club Race Reven

9,365.48

Exec Race Comm Interest Income Membership Rev Scholarship Donation Genl&Mem Memorial Scholarship Donations Scholarship General Donations

690.00 0.29 3,403.32 1,000.00 35.00 1,035.00

Total Scholarship Donation Genl&Mem Youth Revenue Uniforms - Youth

28.83 28.83

Total Youth Revenue

14,872.92

Total Income Expense Awards Club Race Expenses 1-1 5K T S Dist Series

1,788.00 448.12 8,959.98

Total Club Race Expenses

9,408.10

Community Svc ERC Race Oper's General Ops Website Expense

59.70 1,162.39 532.09 532.09

Total General Ops

4.94 28.20 1,000.00 18.80 0.00 325.00

Market Pl Exp Membership Exp Newsletter Exp Treasurer Uncategorized Expenses Youth Devel.

14,327.22

Total Expense Net Income

545.70

18

Steve Patterson March 1 Terry Kelly March 3 Melody Steele March 4 William Brunke March 5 Reinetta Van Eendenburg March 6 Avery Cronin March 6 Konnor Rafferty March 6 Ethan Hicks March 6 Dan Edwards March 11 Lars Antoniszczak March 15 Jack Moriarty March 17 Carson Heffernan March 18 Sophie Roush March 18 Wanda Renner March 20 Christopher Jones March 20 Cooper Biswell March 20 Leonette Rael March 21 Toni Fox March 22 Aaron Hoback March 23 Delbert Miller March 24 Shelly Collins March 26 Mackenzie Westfall March 27

Below our birthday honoree and Club Treasurer, Dan Edwards, presents the Male High School Cross Country Award to Peter Smith of Oscar Smith HIgh School at the annual banquet.

Page 1

The RUNDOWN - March 2017

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.

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

19

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

The RUNDOWN - March 2017

Welcome Aboard

2017 RRCA Championship Events in VA/DC

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

Kollin Carr Andrew Harris William Harris Coleton Hunsicker Larry Knight Anya Langlais Gabe Langlais Carlos Liceaga

Why DC events also - well the Virginia State RRCA Representative, Goody Tyler is a Strider and reps both DC and Virginia. If there is no designation of the type of championship it is a state championship event.

Victory at Yorktown 10K April 15 – Yorktown

Run The D.O.G. Street 5K April 22 – Williamsburg

Carytown 10K

Michael McCann Collin Morgan Melania Perez Bill Russell Christina Stinnette Katherine Stinnette Steven Stinnette Greggory Williams

Tidewater Striders Running Grand Prix

April 30, 2017 RRCA Eastern Regional Championship http://www.rrrc.org/

March 18 - Shamrock 8K March 19 Shamrock 1/2 Marathon Shamrock Marathon April 15 - Big Blue 5K May 27 - Elizabeth River Run 10K June TBD - Strider Mile August 1 - Memorial Scholarship 5K 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

Loudoun Street Mile May 29 – Winchester

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

Tidewater Striders Multi-Sport Grand Prix

Grand Prix Sign-ups

March 25 - Smithfield Sprint April 29 - Cary Duathlon (National Long Course Championship) May 7 - Monticello Man Olympic May 14 - Kinetic Sprint June 4 - Breezy Point Triathlon 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

Please note that you must be signed up to score for the Multi-Sport, Super Grand Prix, and the Youth Grand Prix so please follow the link to register: Multi sport http://liveanswer.net/newenergy/MSGrandprixsignup.html 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 Current Standings for Grand Prix are available at http://www. tidewaterstriders.com/results/2017-grand-prix-results

20

The RUNDOWN - March 2017

So what is the Triple 7 Quest?

by Lisa Davis

It is completing a marathon on all 7 continents in 7 days....at least that is the goal! This was my birthday present from my husband for my 47th birthday. I had already completed a marathon or ultra in all 50 states plus DC and I had completed 100 marathons. I just needed to complete a marathon on every continent in order to complete the "hat trick"....completing a marathon in all 50 states, completing at least 100 marathons, and completing a marathon on the 7 continents.

So my thought was...."this should not be that hard to do since I have already completed six marathons in six states in six days....twice!"

Training for this was a little tricky because I had a bunch of races (marathons and ultras) leading up to this event and I was focused more on completing those. Also, I have an aggravated right knee that I go to physical therapy for twice a week and I was encouraged to do cross training in order to rest that knee. The Triple 7 Quest participants received an email from the Chief Adventurer of the Triple 7 Quest telling us that we should taper our training in the beginning of January 2017. I still had one more marathon to run during the first weekend of January before I could tamper. After the First Light Marathon on 8 January, I started my taper.

Packed and ready to go I departed Norfolk on 21 Jan headed to Perth Australia to start my first marathon of the Triple 7 Quest. Then the sprint began: • We ran the Australian Day Marathon in Perth on 25 Jan. • We showered and drove to the airport headed to Singapore.

• We slept for a few hours in the hotel and then we ran the Singapore Beach Marathon in Singapore on 26 Jan. • We showered and drove to the airport headed to Cairo Egypt.

• We landed, changed at the hotel and ran the Cairo Marathon on 27 Jan. • We showered and drove to the airport headed to Ámsterdam.

• We slept for a few hours in the hotel and then we ran the SRi Chimnoy Marathon in Ámsterdam on 28 Jan. • We showered and drove to the airport headed to New York.

• We slept in the hotel and then ran the Presidential Inauguration International Marathon in Garden City on 29 Jan. • We showered and drove to the airport headed to Punta Arenas.

• We landed, changed at the hotel and ran the Southern Cross Marathon in Punta Arenas on 30 Jan. • We went back to the hotel showered and slept. The next morning, we drove to the airport headed to Antarctica already dressed in our running clothes.

• We landed and hiked at least 2 miles to the start line with our luggage. We dropped our luggage and ran the White Continent Marathon on King George Island on 31 Jan.

Above: One down and six to go!

Below: Six down and one to go

• We camped overnight in tents, hiked back to the runway, and flew out of Antarctica on 1 Feb. Summary.

Most sleeping and eating were done while flying. The weather in Perth and Singapore reached well into 100 degrees. The weather in Egypt started out cold but ended warm. The weather for the remaining races was cold...with the ferocious wind in New York and Punta Arenas, the weather was freezing. The weather in Antarctica was freezing as expected. I developed flu like symptoms after New York that worsened in Punta Arenas and Antarctica. I ran on swollen feet in my last two races. Great news is that all eight of the Triple 7 Questers beat the World Record for completing a public and official marathon on all 7 continents the fastest. I completed the journey in 7 days, 30 minutes, and 21 seconds. The Guinness Book of World Records is 10 days, 23 hours, 30 minutes, and 40 seconds for a woman. For me, the 21

The RUNDOWN - March 2017

Southern Cross Marathon was the hardest both physically and mentally because we had not eaten before the race, I was sick, my feet were swollen, and the exhaust from the cars and freezing wind made it hard to breath. Cairo was the most exciting and dangerous!

The roads were open to traffic and people drove like MANIACS!!!

There were no course markings so we got lost within the first two miles of the race....but the local runners WERE FANTASTIC! They spoke Arabic and got us back on course and helped us cross the streets. They even helped me find a place to go to the bathroom (there were no port-o-jons on the course). In New York I was able to race with a lot of my friends who registered to run the marathon or half marathon since I was running. That was my fastest time of the seven marathons. Ă msterdam's SRI Chimnoy Marathon course was pleasant and beautiful. Half of it was on a hard-packed dirt trail (which I love) and all of it was around a frozen lake where people were ice skating on!!! The aid stations were the best too because they offered a variety of hot teas.

Would I do it again....ABSOLUTELY. It was one of the best experiences of my life.

Editor's Note: Lisa, if you are ready to do it again...another Strider is planning on running 7 marathons in 7 days next year.

JP Caudill recently made the announcement on his blog (http:// www.jprunstheworld.com/throwing-the-bowlines/) that he will be attempting the World Marathon Challenge in 2018. Good Luck, JP . We look forward to sharing your adventure in the March 2018 Rundown.

SPRING

Strider Member and RRCA State Representative Goody Tyler has been nominated to the RRCA Board as an At-Large Director.

The slate of nominees will be voted on at the 2017 Convention in Detroit. In other convention news, if you'd like to share a ride to Detroit, the Lynchburg Road Runners are looking for other attendees to share the cost of a 12 passenger van.

FREE with Garden Admission

SHOWS & SALES Virginia Camellia Society Show & Sale Saturday March 11 Tidewater Orchid 10am-4pm Society Show & Sale Friday, Saturday & Sunday March 17, 18, 19 9am-5pm 6700 Azalea Garden Road Norfolk, VA 23518 757-441-5830 IdigNBG.org 22

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

Minutes – Monday, February 16, 2017 The meeting was called to order by President Steve Shapiro at race committee has suggested this be at the Race Director’s 6:30 pm at the Neptune Office in Virginia Beach. The following Board members were in attendance: Steve Shapiro, Dan Edwards, Randy Cook, Jennifer Cowell, James Dare, Deb Redmond, Marie Price, Drew Midland, Stephanie Manny, Tim Robinson, and Gene Edwards. Tom Randolph was absent.

discretion as it may be difficult to budget for some club races.

The proposal will be reevaluated at the March Board meeting.

New Business: 1. The list of committee chairs for 2017 was presented to the Board. A motion was made and seconded to accept the list of chairs. It was passed unanimously.

Minutes correction: The April BOD meeting will be at the Neptune Office and not at the Joint Use Library.

2. Discussion was held on the Elizabeth River Run. Since the Striders will be working with J&A Racing a paid race director will no longer be needed. Brian Sagedy and his committee of volunteers for the ERR were commended for their hard work the past several years and it is hoped that they would continue to help in any way possible.

President’s Report: Steve Shapiro said that the Distance Series at Fort Monroe went well and that Distance Series #3 is coming up at Dismal Swamp on February 18th. He reported that the signups for the annual banquet on February 11th are going well and almost every Board member will be attending. Finally, a proxy vote for the Tidewater Striders was given to Goody Tyler for the RRCA convention coming up.

The meeting was adjourned at 7:29p.m.

Respectfully submitted: Randy Cook, Secretary

Vice President’s Report: Steve reported for Tom that Tom presented the Super Grand Prix awards at the Colonial Road Runners banquet and will be presenting Super GP awards to Striders at our upcoming banquet.

Walk Committee Report for February 2017 Committee Members: Tom Gerhardt, Chair Richard Pidgeon, Vice Chair Members: Barbara Gerhardt, Virginia Davis

Treasurer’s Report: The report by Dan Edwards was accepted.

Committee Reports: Audit: Tim Robinson will be reviewing our account in the near future.

2017 Walking and Participation Grand Prix (WGP) - The only WGP race in February was the Distance Series 12/20 mile race, February 18. A list of proposed WGP races for the remainder of the year is in the works and will be submitted to the Striders Board for consideration before the end of the month.

Awards: Barb Mathewson has the awards in hand for the banquet.

Budget: The budget for the coming year has been approved.

Grand Prix: Marie Price and Tim Robinson are working with J&A on the scoring system.

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.

Hall of Fame: The new class will be inducted on February 11th at the banquet.

Volunteers Needed

Membership: Strider membership ended in January, 2017 with 1472 members and that was two less than the 1474 we ended with the previous month and behind the 1554 members we had oneyear ago at this time. There were 59 members that lapsed as of February 1st. Therefore, we began February with 1414 members or 24 members less than the beginning of January at 1438. We have 47 members with expiring memberships lapsing on March 1st.

Help at Adopt-A-Highway March 12, 2017

We are having our annual cleanup of Shore Drive between the west entrance to Ft. Story and 83rd St. on March 12. We do this every year prior to the Shamrock races because this is part of the Shamrock route, because this is a gateway to Virginia Beach for numerous folks arriving to participate in the races, and we wish to have VB looking as spiffy as possible.

Race: Drew Midland said that Green Flash brewery is on board to sponsor the Strider Mile on June 24th.

Teams: Gene Edwards is forming men’s and women’s teams for the J&A Corporate 5K in May. He still needs some fast male runners to win the team title.

We meet just east of the west entrance to Ft. Story on the east bound side that morning at 10 am. We will pick up trash for about 2 hours. In order to entice as many folks as possible to be present, there will be a cookout at my house following the trash pickup. We will have hot dogs, hamburgers, veggie burgers, assorted other goodies and liquid refreshments.

Old Business: 1. Strategic Plan: Steve will be circulating a draft executive summary letter as well as the final action plan for the board’s review. This will then be placed on the website for member review for approximately 30 days. After 30 days review, the board will take action on adoption of the strategic plan.

You only need to bring yourself. Any items you need to collect garbage will be provided.

Thanks,

2. Club Race Photo’s: Ada Lester has requested that the Board discuss her plan to do photos at Strider races for a fee. The

23

Rich Hildreth

The RUNDOWN - March 2017

Volunteer Opportunities

Still Looking for Test Subjects

Adopt-A-Highway and Adopt-A-Trail

You are being contacted about the opportunity to participate in a research study involving distance running. The purpose of this study is to examine the effects of ginger root on muscle soreness and function following a 40 minute downhill run. Participants will receive a free body composition exam via the Bod Pod.

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.

To be eligible participate, you must meet the following criteria: • Age 18-65 • Be currently running ≥10 miles per week • Have completed at least one run >40 minutes over the past month • Have no allergies to ginger • Willing to avoid pain-relieving medications for the duration of the study • Have no history of bleeding disorders nor currently taking blood thinners • No cardiovascular, metabolic, or significant pulmonary disease • No significant symptoms during exercise (chest pain, unusual shortness of breath)

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.

This study is being conducted by Patrick Wilson, PhD, RD, Assistant Professor in the Department of Human Movement Sciences at Old Dominion University. If you are interested in participating or learning more, please send an email to pbwilson@ odu.edu or call 757-683-4783.

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!

2017 Hampton Roads Super Grand Prix Schedule Date

Striders

March 4 April 15 April 22 May 27 July 4 July 29 August 13 September 16 October 14 October 28 December 16

Peninsula Track Club

Colonial Road Runners

Fort Eustis 10k Victory at Yorktown 10k Dog Street Challenge 5k Elizabeth River Run 10k Yorktown 4th of July 8k Coast Guard Day 5k Dismal Swamp 10 Miler Mulberry Island Half Marathon Run for the Hills 10k Governor’s Land 5k Seashore Nature Trail 50K

24

The RUNDOWN - March 2017

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, March 12 Sunday, May 14 Sunday, July 16 Sunday, Sep 17 Sunday, Nov 12

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

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

Adopt-A-Trail Schedule

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

Sunday, April 9 10:00 AM Sunday, June 11 10:00 AM Sunday, August 6 10:00 AM Sunday, October 15 10:00 AM First Landing State Park trails are cleared and open for use after Hurricane Matthew.

Striders scheduled trail maintenance has been discontinued for the winter months. We will remain on an on call basis until spring when scheduled maintenance resumes.

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

Tidewater Strider Scholarship Applications Scholarship applications forms for the 2017-18 academic year are available and are due by April 15, 2017. These scholarship awards range from $1,000 to $3,000 and are based on academic and athletic performance and community service in general and to the running community through the Striders. New this year is the Dr. Mel Williams Scholarship which is for post-graduate study.

Contact the scholarship committee via email, Scholarships@ tidewaterstriders.com for more information The application is available at the end of the newsletter and is also available online at http://www.tidewaterstriders.com/pages/scholarships-andcamperships

25

The RUNDOWN - March 2017

New Energy Tidewater Striders Youth Running Group

Introducing Elliot Nuss, Tidewater Striders Club Coach

Head Coach: Angelo Celesia acelesia@aol.com 757-288-7715

Spring Training Starts Now Virginia Beach Training Site Mt. Trashmore - Kid’s Cove area facing South Blvd.

Tuesdays/Thursdays, 5-6 p.m. Starts March 7 frank.scaringello@gmail.com Suffolk Training Site Sleepy Hole Park Starts March 6 Monday/Thursday 5:30-6:30pm NewEnergySuffolk@gmail.com Norfolk Training Site Lakewood Park Starts March 9 Thursdays 5:30-6:30pm Dave@mediationhamptonroads.com

I’m a Hampton Roads local and I have been involved in sports and fitness all my life. I have played numerous team and individual sports, but found my true passion in running. I ran for Norfolk Collegiate high school and privately for Coach Bill Bernard.

My collegiate running career led me to Elon University in North Carolina.

Chesapeake Training Site Chesapeake City Park Starts March 13 Monday/Wed 5:30–6:30pm stacin.martin@gmail.com

During my time at Elon University I followed my passion for fitness and graduated with a B.S. in Exercise Science. I’ve worked in gym and lab settings studying all aspects of human movement.

I have worked with young athletes as well as older persons. I have continued on this path because of my love for running and desire to pass on the knowledge I have acquired.

Peninsula Training Site Big Bethel HS Starts March 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

I currently work as a personal trainer at 24/7 Fitness as well as privately across the Tidewater area. I also participate in a variety of competitions, from road races to triathlons to adventure races.

My love of running and my belief that being physically active is important for overall wellness, motivates me to train others. I believe promoting youth fitness is so important to strengthening roots in our community.

P.O.W.E.R Training Site Mt. Trashmore (near Kids Cove) Starts March 14 Tuesdays 5-6 pm dkane9@verizon.net or me_koob@hotmail.com

Some Highlights of my Goals as Your Striders Club Coach: • Introduce myself as the new director of New Energy and adult meet ups. Make site visits to open the line of communications among parents/coaches/volunteers. Create a smooth transition and source ideas on how to improve these programs.

• Grow the youth program’s participation and volunteer base at each site location.

• Create an open line of communication with the Board on regular progress and receive feedback about our youth program.

• Formalize adult meet ups across the Tidewater area.

• Increase social media promotion for both the New Energy program and adult meets ups • Establish a volunteer base to assist coordinating and leading on site adult meet ups ~Elliot Nuss

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.

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

26

Elliot will be mentored by Angelo Celesia as the Striders embark on this new trail. Angelo will remain the Youth Committee Chair.

The RUNDOWN - March 2017

Membership Expirations

Look for your name and your friends just to make sure your membership isn't getting ready to expire. You can renew online or with the membership application at the end of this newsletter (before the flyers).

Membership Expires March 1, 2017 - This is your Last Rundown, Jim Brown Savannah Gandy Madelyn Gano Olivia Gano Timothy Garza Colin Gibney Elizabeth Hardwick Katie Haver-Santos Chris Holcomb Kelyn Holcomb Ava Holm Dominic Holmes

DeShawn Johnson DeShawna Johnson-Cross Carolyn Kiser Chloe Kiser Chris Kiser William Kiser Michael Krechel Brandon Layne Sara Layne Julie Machamer Stacin Martin Daniel Moore

Daniel Sierra Gracie Slovensky Joshua Spillers Heather Svenson Damian Tacha Alex Westfall Mackenzie Westfall Thomas Westfall Sam Wittenberg Rency Yeatts

Jordan Linneman Connor McBride Grayson McBride Don McClarin Ashton McCormick Connie McKeon Alyssa Morgan Jakob Morgan Monica Morgan Alma Ocampo Caleb Ocampo Gabby Ocampo Gerald Ocampo Ryann Ocampo Lamont Payne Betsy Pollard Bill Pollard Kendall Richardson Rylee Richardson

Karen Robinson Jaliel Rogers Riley Scott Arrington Senior Sterling Senior Malachi Stafford Cose Stoyanoff William Swartz Ryan Thornton Patricia Thurman Wesley Thurman Holly Vance Christophe Vautier Malik Vines Darlene Waters Malcolm White Nakira Williams Halsey Wilson

Rebecca Lear Coreen Lee Lisa Luck Holden McCormick Jackson McDaniel Levi Otto Janet Peralta Matthew Peterson Rosemary Plum Shane Rogers Autrumn Sanders Susan Snead David Steele Melody Steele

Danae Truxler Daniel Truxler Deanna Truxler Denise Truxler Daniel Truxler II Ella Walter Garrett Walter Kate Walter Nathan Walter Frankie White Daniel Zerbest

Membership Expires April 1, 2017

Ean Moore Marc Moore Nancy Moore Tabitha Kate Moore Xavier Moore Jaki Nichols Jawan Nichols Jayven Nichols Jim Orr Sherman Pierce Paul Pontier Noel Santos

Khalid Alexander Zoe Alexander Robert Alexander Jr. Hannah Besinaiz Benjamin Bledsoe Hannah Boomer Olivia Boomer William Boomer Bruce Bradley Dominic Brown Christy Broyles Katie Buck Shalisa Davis Amanda Demmerle Donna M. Demmerle Aiden Dunn Hall Dunn Isabella Dunn Lei Dunn

Tyson Dunn Whitney Dunning Zachary Durdle David Ebert Scott Fredrick Vivienne Galasso-Alexander Rebecca Garson Noah Givens Carson Heffernan Brian Hulburt Mary Jo Hulburt Joakim Jader Jane Jarrow Stanley Jarrow Lauren Kaluta Sarah Kubicki Cathryn Lea Julia Lea Avalon Limbaugh

Membership Expires May 1 2017 Mark Allen Cita Bandy Michael Beavers Reeves Caporicci Campbell Caron Hunter Caron Lenn Caron John Carroll Quinlan Carroll Rhoda Carroll Ryan Carroll Brent Coulter Valerie Courville Allen Crute

Jon Elder Lauren Esprit James Griffin Connor Hanley Gregory Hassell Dan Herzberg Aaron Hoback Eden Hoback Kim Hoback Jalen Jones Nancy Jones Andrew Lacerna Janice Lacerna Paul Langreck 27

The RUNDOWN - March 2017

SportsNutrition Nancy Clark MS RD www.nancyClarkRD.com

The Athlete’s Kitchen Meal Timing: Does It Matter When You Eat?

and snacking patterns have changed over the past Meals (women) had no differences in fat loss. Yet, in terms of 40 years. You have undoubtedly noticed that many of us cardiovascular health, the big breakfast led to significant are eating fewer calories from meals and more calories reductions in metabolic risk factors and better blood from snacks. As a result, I get questions from both sugar control. The bigger breakfast matched food intake athletes and non-athletes alike about how to best fuel to circadian rhythms that regulated metabolism. their bodies: Should I stop eating after 8:00 pm? Which is Athletes who get too hungry can devour way too may better: to eat 3 or 6 meals a day? Does it really matter if I skip calories of ice cream and cookies. And if they do this at breakfast? Because meals can be a central part of our social night, when the body is poorly programmed to deal with life—and busy training schedules can contribute to an influx of sweets, they can pave the way to health chaotic eating patterns—many athletes disregard the fact issues. If you are eating late dinners, at least make them that food is more than just fuel. When (and what) you eat low in sugary foods, to match the reduced insulin impacts your future health (and today’s performance). response in the evening. This is particularly important for Food consumption affects the central clock in your shift workers, who eat at odd hours during the night and brain. This clock controls circadian rhythms and impacts tend to have a higher rate of heart disease. all aspects of metabolism, including how your organs Should you stop eating after 8:00 PM? There’s little question function. Restricting daytime food and eating in chaotic that late-night eating is associated with obesity. Research patterns disrupts normal biological rhythms. The end with 239 US adults who ate more than one-third of their result: erratic meal timing can impact the development of calories in the evening had twice the risk of being obese. cardiovascular disease (CVD), type-2 diabetes & obesity.

Among 60,000 Japanese adults, the combination of lateThis article offers food for thought from the American night eating plus skipping breakfast was associated with Heart Association’s Scientific Statement on Meal Timing a greater risk of diabetes, heart disease and obesity. A and Frequency: Implications for Cardiovascular Disease study with 2,200 US middle-aged women reports each Prevention. (Circulation, Jan 30, 2017). The information is 10% increase in the number of calories eaten between 5:00 particularly important for athletes, because training PM and midnight was associated with a 3% increase in Cschedules can really upset standard meal times. Plus, reactive protein, a marker of inflammation. Inflammation most of us want to live a long and healthful life. Hence, is associated with diabetes, CVD and obesity. we need to pay attention to meal timing—starting at an The best plan: Plan to eat intentionally. Failing to plan for early age. Children and adolescents who skip meals have meals can easily end up in missed meals, chaotic fueling a higher risk of developing health issues (higher BMI, patterns and impaired health, to say nothing of reduced more belly fat, higher serum insulin, and blood glucose). performance. If you struggle with getting your food-act Not a good start for a long and healthy life. (Parents take together, consult with a sports dietitian who will help note: Be responsible with family meals!) you develop a winning food plan. Use the referral Older athletes also want to stay healthy. In 2014, 14.5% network at www.SCANdpg.org to find a local sports RD. Instead of holding off to have a big dinner, enjoy food of the US population was 65 years or older. Over the next when your body needs the fuel-when it is most active. If 25 years, older Americans are expected to grow to 22% of you worry you’ll eat just as much at night if you eat more the US population. We need to outlive the diseases of during the day (and you’ll gain weight), think again. Be aging. That starts with wise fueling and regular exercise! mindful before you eat: Does my body need this fuel?

Breakfast: Is it really the most important meal of the day?

Most active women and men can and should enjoy If you define breakfast as eating 20% to 35% of calories about 500 to 700 calories four times a day: breakfast, early within two-hours of waking, about a quarter of US adults lunch, second lunch, and dinner. To overcome the fear do not eat breakfast. This drop in breakfast consumption that this much food will make you fat, reframe your over the past 40 years parallels the increase in obesity. thoughts. You are simply moving calories in your preBreakfast skippers tend to snack impulsively (think and/or post-dinner snacks into a substantial and donuts, pastries, chips and other fatty foods). They have wholesome Second Lunch (such as a peanut butter-honey poorer quality diets and increased risk of diabetes, heart sandwich, or apple-cheese-crackers.). The purpose of the disease, high blood pressure and overweight/obesity. second lunch is to curb your evening appetite, refuel Eating a wholesome breakfast starts the day with your muscles from your training earlier in the day (or performance enhancing fuel at the right time for your fuel them for an afterwork session) and align your food body’s engine. If you exercise in the morning, have part intake to your circadian rhythms. Give it a try? of your breakfast before you workout and the rest Sports nutritionist Nancy Clark MS RD CSSD has a private practice afterwards. You want to fuel-up and refuel your muscles! in the Boston-area (Newton; 617-795-1875), where she helps both Meal Frequency: Is it better to eat 1, 3. 6, 9 or 12 times a day? fitness exercisers and competitive athletes create winning food plans.

In terms of weight, eating 2,000 calories divided into 1, 3, Her best-selling Sports Nutrition Guidebook, and food guides for 6, 9, or 12 meals doesn’t change your body fatness. In a marathoners, cyclists and soccer are available at nancyclarkrd.com. study where breakfast provided 54% of calories and For workshops, see www.NutritionSportsExerciseCEUs.com. dinner only 11% of calories—or the reverse, the subjects 28 (women) had no differences in fat loss.

Athlete's Kitchen

The RUNDOWN - March 2017

Tidewater Striders Training Sites

Weekday Training

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

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

Tuesday & Thursday 7:00 – 8:00 a.m.

Pace: All levels welcome!

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

Contact: Betsy Durrant (durrant6@cox.net)

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

Weekend Training

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

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

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

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

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

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

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

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

Contact: Running Etc, 627-1500

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

Sources for Group Workouts:

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

Walker Training and Workouts

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

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

The Tidewater Striders Training Sites column is designed to list training sites organized by Tidewater Strider members throughout the Southside Hampton Roads area. It complements information provided on the Tidewater Striders website. Provide info to newsletter@ tidewaterstriders.com 29

The RUNDOWN - March 2017

Love Run 5K

February 4, 2017 - Virginia Beach, VA 5K Finishers: 177 Race Summary & Highlights: Tidewater Strider, Joshua Spare of Princess Anne High School won the 5K in 17:12.

Catherine Williams was the top female in 19:08.

The closest finish was the top three in the 13-18 age group men as Irvin Smith finished in 17:52, Strider Luca Shumate ran a 17:52.01, and Strider Ben Werve crossed in 17:53.

Complete results are available at TidewaterStriders.com.

Volunteers

Rick Brown Sharon Brown Dan Edwards Don Greene

Distance Series 12M & 20M

February 18, 2017 - Chesapeake, VA 12 Mile Finishers: 129 20 Mile Finishers: 81 Half Series Finishers: 57 Full Series Finishers: 40 Ran at least one distance on all three Saturdays: 16 Race Summary & Highlights: The top three men in the 20 miler were Strider Steve Speirs, Aaron Gail, and Strider Chuck Inman. Chuck also had the fastest combined time for the Full Series.

The women were led by Ruthie Kreuzer, Kelle Motsko, & Strider Kelly Borkman.

Strider age group winners for the 20 Miler include Mark Cook, Thomas Hicks, Peter Pommerenk, Vincent Ortiz, Tom Randolph, Kimberly Borges, Margaret Kopacz, Mona Denton, Jean Phelan, & Betty Brothers.

Packet Pick-up Volunteers Renee Britt Rick Brown Dan Edwards Sue Edwards Yvette Ferguson Dwight Kane Tim Robinson Steve Shapiro Jan Yerkes Running Etc. Staff

For the 12 miler, William Rehrig was first, followed by Striders Michael Leech and Michael Gehosky. The women were lead by Strider Julie Hicks, Karen Psimas, and Strider Alicia Shoulta.

Strider age group winners for the 12 Miler include Jack Gorman, Doug Nassif, John Gorman, Paul Thomas, Greg Smith, Peter Kopacz, Rick Breckenridge, Dave Edgerton, Joseph Verdirame, Duane Lougee, Tom Gerhardt, Katherine Perkins, Tisha Paredes, Mira Mariano, Nancy Delaney, Terri Weaver, Lynn Edgerton, Barbara Mathewson, & Lori Sherwood.

The top male finishers of the Marathon Series were Strider Chuck Inman, Strider Peter Pommerenk, and Michael Okorn, the women leaders were Ruthie Kreuzer, Kelle Motsko, & Strider Kelly Borkman.

The Half Marathon Series were led by Striders Paul Thomas, Doug Nassif, & Ernest Murray. The women were led by Striders Alicia Shoulta, Terri Weaver, & Barbara Mathewson.

Complete results are available at TidewaterStriders.com.

30

Race Day Volunteers Mike Anders Dick Brothers Rick Brown Sharon Brown Jim Dare Dan Edwards Sue Edwards Yvette Ferguson Myra Gobble Don Greene Rich Hildreth Stacin Martin Mark Mierchuk Lee Neiberger Tom Randolph Steve Shapiro Lori Sherwood Bill Volkman & Great Bridge Cross Country

The RUNDOWN - March 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.

Sportsplex Track Showcase Indoor Track & Field

New Orleans Mardi Gras Half Marathon, 10K & 5K

Masters' Mile Tim Richard6:49.20 http://www.pvtc.org/20170122.html

Half Marathon Bruce Bradley 3:04:57 Dani Burton 3:14:19 Jack Gorman 1:44:30 John Gorman 1:53:24 Alicia Shoulta 2:56:01 Thomas Tate 2:07:57 10K Mary Jo Hulburt 1:07:05 Brian Hulburt 1:07:04 Eric Shoulta 48:07 5K Bruce Bradley 37:26 Dani Burton 43:43 http://runrocknroll.competitor.com/ new-orleans

January 22, 2017 - Landover, Md.

PVTC Indoor Track Meet

Thomas Jefferson Community Center January 29, 2017 - Arlington Va.

Masters' Mile Tim Richard 6:38.0 300 Meters Tim Richard 3:30.7 http://www.pvtc.org/20170129.html

Miami Marathon & Half Marathon January 29, 2017

Miami & Miami Beach, Fla.

Gene Bachman 4:11:41 http://www.themiamimarathon.com/

Rocky Raccoon 100-Miler February 4-5, 2017

Huntsville, Texas (Huntsville State Park)

Howie Hodap 18:46:43 (3 A/G) Steve Speirs 18:46:43 (2nd Master) http://www.tejastrails.com/rocky100/

Publix Florida Half Marathon February 5, 2017 - Melbourne, Fla.

Paul Thomas 1:38:10 (3 A/G) http://www.thefloridamarathon.com

February 5, 2017 - New Orleans, La.

Surf City Half Marathon

February 5, 2017 - Daytona Beach, Fla.

Ryan Carroll 1:12:40 (1 O/A) http://www.daytonabeachhalf.com/

Hilton Head Marathon

February 11, 2017 - Bluffton, S.C.

Robert Palmore 4:14:31 (2 A/G) The race was well organized and very well supported. The low country scenery and weather was beautiful, and the race field was relatively small to most marathons, which made it truly enjoyable. http://www.bearfootsports.com/Hilton_ Head_Half_marathon.htm

26.2 with Donna: National Marathon to Finish Breast Cancer February 12, 2017

February 5, 2017

Jacksonville Beach, Fla.

Huntington Beach, Ca

Tommy Neeson Lori Tubbs http://www.runsurfcity.com

Daytona Beach Half Marathon

1:39:10 2:14:09

Flying Pirate Discount Code For a 15% Discount use the following code RUNOBXFP

Charlie Surran 7:08:22 http://www.breastcancermarathon.com

Red Rock Canyon Marathon February 18, 2017 Las Vegas, Nev.

Jami Brill4:46:56.9 (1 A/G) http://calicoracing.com/events/redrock-canyon/

Code expires on Sunday 4/16/17 Good only on the Half Marathon or the Challenge, not stand- alone 5K.

Lisa Davis's Triple 7 Quest certianly qualifies for the Striders on the Road and in the AIr. Congratulations for an amazing accomplishment and adventures. Photo collage courtesy of LIsa Davis 31

The RUNDOWN - March 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!

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.

32

The RUNDOWN - March 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 33

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!

VB Runway 5K Run/Walk Half Mile Kids Run and K9 Taildragger Run To benefit Untamed Spirit Therapeutic and Educational Program Join us for all the festivities and fun on race day. Additionally, new this year is the K9 Taildragger Dog Run. Bring your four legged friend for approximately a one mile run, and earn your pup their very own medal.

WHEN:

April 1, 2017

WHERE:

Military Aviation Museum 1341 Princess Anne Road, Virginia Beach, VA 23457

RACE STARTING TIME: Registration opens 7:30 a.m.

5K Race begins at 9:00 a.m.

Half Mile begins at 10:00 a.m.

Dog Race begins at 10:20am RACE FEES: 5K Only $25 by January 31, 2017 $30 February 1st – March 29th 5K and Dog Race $35 by January 31, 2017 $45 February 1st – March 29th Half Mile Race $15.00 Taildragger Race $20.00

$40 Race Day $55 Race Day

5K Run/Walk REGISTRATION: Online registration at Race-it.com thru March 29, 2017 or mail to: VBRunway 5K Race Coordinator, 2724 Renaissance Way, Virginia Beach, VA 23456 AWARDS:

Plane Rides awarded to Overall 5K Male/Female and Middle of the Pack Awards will be given in 3 places by Male/Female age groups: 1-19, 20-29, 30-39, 40-49, 50-59, 60+ Awards will be given to top 3 places Male/Female walkers Medals will be given to participants 12 and under who complete the ½ mile Doggy Spa Day awarded to the Overall Dog Race Winner Awards will be given in 3 places by Male/Female dog weight groups: Under 20, 20-59, 60+ Registration Continued On Back (Page 1 of 2)

**RACE PACKET PICKUP WILL BE HELD SATURDAY, APRIL 1st STARTING AT 7:30 a.m** PAYMENTS:

All checks are made payable to: UNTAMED SPIRIT

RACE CATEGORY:

(Please Circle One)

T-SHIRT SIZE: (Please Circle One)

5K Run

Unisex: SM Womens: SM

5K Walk MED MED

½ Mile

LG LG

XLG

Dog Race

5K & Dog Race

Youth: SM

MED

LG

REGISTER PRIOR TO March 8th and T-Shirt size guaranteed, after March 8th size not guaranteed.

There are no shirts for Taildragger runners.

TIMING:

Tidewater Striders For more information or if you have questions, contact: Jennifer Jeffers, Race Coordinator at Jennifer@vbrunway5K.org or Heather Brunner at vbrunway5k@gmail.com

Participant Name: ____________________________________________________________ Sex: _____ Birthdate: ___________ Email: ____________________________________________________________________ Age on race day: _______________ Phone: _______________________________________

Emergency Contact: ______________________________

Address: _________________________________________________________________________________________________

WAIVER AND RELEASE: 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 a race official relative to my ability to safely complete the run. I assume all risks associated with participating in the VBRunway5K including, but not limited to, falls, contact with other participants, the effects of the weather, including high heat and/or humidity, traffic and the conditions of the road, all such risks being known and appreciated by me. Having read this waiver and release and knowing these facts and in consideration of your accepting my application, I for myself, and anyone entitled to act on my behalf, waive and release any and all sponsors, including, but not limited to, Untamed Spirit Therapeutic and Educational Program, the Military Aviation Museum, Tidewater Striders, race officials, volunteers and any and all sponsors, their representatives and successors from all claims and liabilities of any kind arising out of my/our participation in the event though that liability may arise out of our negligence or carelessness on the part of the persons named in this waiver. I grant permission to all the foregoing to use any photographs, motion pictures, videos, recordings, or any other record of this event for any legitimate purpose, including newsletters and public relations materials. I understand that this race is not intended for baby joggers or strollers. Children under the age of 18 must have a Parent’s signature.

Signature of Runner: _________________________________________________________________ Date: ________________ Parent’s Signature for minor under 18: ___________________________________________________ Date: ________________ UNTAMED SPIRIT THERAPEUTIC AND EDUCATIONAL PROGRAM A 501(c)(3) non-profit organization

(Page 2 of 2)

A Tidewater Striders Grand Prix Race!

Saturday, 4/22/2017 Races start at 8am

*Organized by Tidewater Striders & West Park Church of Christ, Benefitting the Oasis Shelter in Portsmouth* Races Start & Finish at Wilson High School, 1401 Elmhurst Lane, Portsmouth, VA (Near North Parking Lot) _________________________________________________________________

2017 Spring to Life 5K & 1 Mile Entry Form & Waiver

Online Registration available at:http://www.tidewaterstriders.com/races/race-schedule or https://www.raceit.com/Register/?event=40133

Please mail this form w/checks payable to: West Park c/o Spring to Life Run Mail completed entries to: Steve Sheppard, West Park-Spring to Life, 926 Cherokee Rd, Portsmouth, VA 23701 Please make sure that your entry form is complete(including AGE), legible and the waiver is signed .

5K Run/Walk (check here)□ ($25 postmarked by 4/13, $30 after, but please do not mail later than 4/18) 1-Mile Run/Walk (check here) □ ($15 if postmarked by 4/13, $20 after, but please do not mail later than 4/18) 5K Group Member, 10 or more registering together, pre-registration only (check here) Name of Group:

Runner Name: (last)

□ ($20, postmarked by 4/13) (first)

Age on ) Gender: □ Male □ Female Phone Number: ( 4/22/17: Address: Apt No .

City: State: Zip Code: Email Address(CLEARLY PLEASE): 5K Tech Shirt Size: (pre-registrants guaranteed, late registrations on first-come, first-served basis) □ Small □ Medium □ Large □ X-Large □ XX-Large 1 Mile Race T-Shirt Size □Youth S □Youth M □Youth L □ Adult S □ Adult M □ Adult L □ Adult XL □ Adult XXL WAIVER: I know that running a road race is a potentially hazardous activity . I should not enter and run unless I am medically able to properly train . I understand that this road race is not intended for vehicles (skateboards, roller blades, etc .) or distractions (headphones, dog on a leash, baby strollers, etc .), and I will abide by these guidelines . Also, I agree to abide by any decision of a race official relative to my ability to safely complete the run . I assume all effects of weather, including heat or 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 of your accepting my entry, I, for myself and anyone entitled to act on my behalf, waive and release the Spring to Life organizers, Woodrow Wilson High School, West Park Church of Christ, City of Portsmouth, the Tidewater Striders 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 permissions to all the foregoing to use my photographs, motion pictures, recordings, or any other record of this event for legitimate purposes .

Signature:________________________________________________________ Date:_________________ (All must sign. Parent Signature required, if participant under 18)

Sponsored By:

Service at 11am every Sunday. Join us!

al nnu A 9th

Saturday, April 29th North Landing Park Olde Towne Portsmouth

9th Annual Cause for Paws 5K Run And One Mile Fun Walk Saturday April 29 2017

All proceeds bene횧t PORTSMOUTH HUMANE SOCIETY Race Director: Linda Long(lindalumps@aol.com) Registration:North Landing Park. Corner of Crawford PKWY and Water ST. Portsmouth VA 7:45-8:45 AM. Registration tent in gravel parking lot to left of Admirals Landing Parking Bldg Race begins 9AM.

Walk Begins 10 AM.

Entry FEE. $25.00 through April 1st. $30.00 April 1-28

Day of Race $35.00. 1 Mile Walk. $25.00

Awards: Overall Awards- top 3 횧nishers male and female. Top 3 Canine Finisher Awards. 19 and under Top 3 횧nishers male and female. 20-80 and over. Top 3 횧nishers in 5 year age groups M and F No rain date and no refunds--t-shirts to pre-registered runners--day of race registrants not guaranteed tshirt. ____________________________________________________________________________________ Mail entries to:Cause for Paws. C/o PORTSMOUTH HUMANE 4022 Seaboard Court Portsmouth VA 23701--Checks Payable to Portsmouth Humane Society. Or Online registration at TidewaterStriders.com or RACEIT.com.

Walkers please MAIL registration or online at RACEIT.com Name_________________________________________________.

Gender

M.

F.

Age__________

Phone_____________________________________________

Address. Street__________________________________________________________ City /State/ Zip. ___________________________________________________________ Email_____________________________________________________________________ I understand that running a race is a potentially hazardous event. I should not enter unless medically ready. Race not intended for skateboards, bikes, baby strollers, head phones. Weather and road conditions may increase risks and this is known and understood by me. I release Portsmouth Humane Society , City of Portsmouth and Tidewater Striders from any liability from my voluntary participation in this race.

Signature___________________________________________________Date__________________ Parent if under18___________________________________________________________________

Please Circle. Shirt Size-- adult men's Tshirts.

S

M

L

XL

XXL

25th RUNNING

BREEZY POINT TRIATHLON 750m Swim

20k Bike

5k Run

SWIM, BIKE & RUN AROUND THE WORLDâ&#x20AC;&#x2122;S GREATEST NAVAL BASE!

www.breezypointtri.com Register:RaceIt.com Sunday, June 04, 2017 - Norfolk, VA www.breezypointtri.com

http://raceit.com/search3/event.aspx?id=35595

Volunteer for a Running Study The study will involve:    

A 40 minute downhill run on a treadmill Physical performance testing Supplementation with ginger root or a placebo A free body composition exam (Bod Pod)

Who is eligible to participate?        

Age 18-65 Be currently running ≥10 miles per week Have completed at least one run >40 minutes over the past month Have no allergies to ginger Willing to avoid pain-relieving medications for the duration of the study Have no history of bleeding disorders nor currently taking blood thinners No cardiovascular, metabolic, or significant pulmonary disease No significant symptoms during exercise (chest pain, unusual shortness of breath)

Contact person: (757) 683-4783 or pbwilson@odu.edu

(757) -683-4783 pbwilson@odu.edu

(757) -683-4783 pbwilson@odu.edu

(757) -683-4783 pbwilson@odu.edu

(757) -683-4783 pbwilson@odu.edu

(757) -683-4783 pbwilson@odu.edu

(757) -683-4783 pbwilson@odu.edu

(757) -683-4783 pbwilson@odu.edu

(757) -683-4783 pbwilson@odu.edu

(757) -683-4783 pbwilson@odu.edu

(757) -683-4783 pbwilson@odu.edu