Tidewater Striders March 2018 Rundown

March 2018 Edition

The e-RUNDOWN

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

Tidewater Striders On The Road it all starts on page 37!

Contents What's Up, Next? . . . . . . . . . . . . 3 President’s Corner . . . . . . . . . . 4 Distance Series #2 report . . . . . 6 Annual Banquet report . . . . . . . 7 Vice President's Corner . . . . . 16 Grand Prix . . . . . . . . . . . . . . . . 17 New Energy Dates . . . . . . . . . . 21 Scholarship Highlight . . . . . . . 27 Adopt-A schedule . . . . . . . . . . 28 Volunteer Thank Yous . . . . . . . 29 Striders on the Road . . . . . . . . 37 Beginner Tips . . . . . . . . . . . . . . 47 RUNDOWN Ad Rates . . . . . . . . 48 Walkers . . . . . . . . . . . . . . . . . . . 49 Athletes Kitchen . . . . . . . . . . . 50 Scholarship Application . . . . . 52 Membership Application . . . . . 56

Upcoming Events Distance Series Feb 24

Adopt -a- Highway March 11

New Energy Youth Training Series Mar 12

Yuengling Shamrock Marathon weekend Mar 16-18

Bunny Hop 5K Mar 24

Future Rundown deadlines:

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The RUNDOWN - March 2018

The RUNDOWN - March

2018 - Issue Number 500

Striders Service Directory Committees:

Board Of Directors Officers: (Offices held until end of 2018-board elections last 2 years)

Adopt-A-Highway: Rich Hildreth rmhildreth@icloud.

Steve Shapiro, President sshapiro@hampton.gov 757-592-6720 Randy Cook, Vice President randycook48@cox.net Stacin Martin, Secretary stacin.martin@gmail.com Tim Robinson, Treasurer IdahoTJr@yahoo.com

com

Adopt-A-Trail: Chris Catoe ccatoe@cox.net Advisory: Sam Wittenberg samwit@cox.net Audit: Dan Edwards lionrun@aol.com Awards: Marie Price run@cox.net Banquet: Randy Cook randycook48@cox.net Budget: Tim Robinson IdahoJTr@yahoo.com Constitution: Randy Cook randycook48@cox.net Elections: Lori Sherwood

Other Board Members: Gene Edwards gene.edwards3@gmail.com Jim Dare jamesdare2@cox.net Stephanie Manny bama0681@yahoo.com James Martin jcmartin67@cox.net Drew Midland ajmidl@gmail.com Marie Price run@cox.net Debbie Redmond dredmond90@gmail.com William Tallent tallent21@yahoo.com

Grand Prix: Running: Tim

Robinson IdahoTJr@yahoo.com Triathlon: Lisa Armistead ljarmistead@cox.net Walking: empty Youth: Debbie Redmond dredmond90@gmail.com Hall of Fame: Bee McLeod bee.mcleod@cox.net History: Randy Cook randycook48@cox.net Marketplace: empty Membership: Bob Brunner bobbrunner7@gmail.com Multisport: Lisa Armistead ljarmistead@cox.net Nominations: Jean Phelan jphelanrun@gmail.com and Rich Hildreth rmhildreth@icloud.com Photography: Race Directors Programs: empty Publications: empty Public Relations: Marie Price run@cox.net Race Committee Co-Chairs: Rick Brown Injunrick@aol.com or Dan Edwards lionrun@aol.com

Scholarship: Dan Edwards lionrun@aol.com or Jim Dare jamesdare2@cox.net Teams: Gene Edwards F14casper@cox.net Volunteer: Marie Price run@cox.net Walking: Randy Cook randycook48@cox.net Web Site: Angelo Celesia coach@tidewaterstriders.com Youth New Energy: Angelo Celesia coach@tidewa-

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.

terstriders.com

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What's Coming Up, Next?

Distance Series (last race Feb 24) • Feb 24 - Dismal Swamp Trail, 9-1pm.

• Where: Will begin and finish at the entrance to the Dismal Swamp Canal Trail, Chesapeake, VA 23323.

• Course: an out & back. Start will be a chip start and all runners will start 9:00am.

• Early starts for walkers may be arranged by the Striders Walking Committee.

• Register here.

Adopt -a- Highway • Sunday, March 11, 10am • Meet on east-bound Shore Drive (Ft. Story).

• Special event - we clean up part of route used for Shamrock marathon. We want to make Shore Drive look good for all the visitors to VB. • Cookout at Richard Hildreth's house hamburgers, hot dogs, veggie burgers.

• Beverages of all persuasions.

• Meet Loki, Richard's new puppy.

• Tell us you're coming, here.

New Energy Youth Training series • All starts on the week of March 12th.

• Look for times/locations on page 21.

• We welcome all ages 6-16, regardless of ability.

• Register, here.

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President’s Corner Greetings and Happy Roller Coaster Weather month!

I’m not sure what exactly the groundhog saw a couple of weeks ago, but I don’t think I’ve ever seen such up and down temps week in and week out; in fact as I write this column, there is a projected 34 degree swing between the high and low temperatures within a 24 hr. period.

I hope you were able to attend our Awards Banquet on Feb. 3, where we welcomed in 4 new members of the Tidewater Striders Hall of Fame, as well as presented a multitude of awards to many of our members. We have so many exceptional volunteers and accomplished, talented athletes and I’d like to spend a few “lines of type” mentioning them in this column.

Our new Hall of Fame members – Michael Harrison, Renee High, Jean Phelan and Steve Speirs are all very talented in their own right and extremely well deserving of this highest accolade. To honor the memory of our dear friend, Dr. Mel Williams, the Striders created the Mel Williams MCM Groundpounder Award. The Marine Corps Marathon has graciously agreed to provide the Striders with a guaranteed race entry, each year, into this prestigious race because they thought so much and held Mel in such high esteem; this year’s recipient was Mike Robinson. We couldn’t survive without our Fantastic Race Committee and Finish Line Crew and this year we honored Virginia Davis (Gold), Mark Mierchuk (Silver) and Rob Levinsky (Bronze) for all of their hard work. We also presented awards to our Community Service Award winners for all that they did to enhance our club in the community at large and whenever asked to assist. Dick Brothers was our Gold winner, Chris Catoe, our Silver winner and Jan Yerkes, our Bronze winner.

Two longtime Strider members, who gave tirelessly of their time for the betterment of our club were also recognized – Dan Edwards with the Presidential Award for his 30 years of service, many of those as Treasurer and Ada Lester with the Appreciation Award for all she has done as our former editor of the Rundown and for the photographic efforts of Tri-Duo. The Inspiration Award was presented to Lisa Davis, an amazing athlete who completed 7 marathons in 7 days on 7 continents in world record time! Equally as talented, Betty Brothers and Duane Lougee – who both set multiple State age group records this past year, were honored as Female and Male Outstanding Performance Award winners, respectively. Stacin Martin, one of the first to raise his hand when any job needs filling was recognized as Race Director of the Year for

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President’s Corner, continued his outstanding work with the Seashore Nature Trail 50K. Lastly, we honored our up and coming, extremely talented High School Cross Country runners – Jody Tolarchyk (Female) and Brent Bailey (Male) as Outstanding HS Cross Country Runners of the year…keep an eye out for these names in the future. Mixed in, in the agenda was the presentation of our Multi-Sport, Running and Hampton Roads Super Grand Prix winners, recognizing their accomplishments throughout the year.

We are so fortunate to have so many talented and committed club members, it is no wonder that we are one of the largest and best Clubs in the country; thank you to each and every club member! Distance Series #3 is right around the corner on Feb. 24 at the Dismal Swamp Trail, so hurry and sign up if you haven’t already – you have your choice between a 12 and 20 mile distance and following the races, the fabulous after party at Big Woody’s. We’ll soon be marketing the Elizabeth River10K Run on May 26 in downtown Portsmouth, so be on the lookout and pencil that date on your calendar. Please remember our men and women who are serving in the Armed Forces to keep our great nation safe.

Stay warm!

Steve Shapiro

Board seats expiring at the end of 2018 are: Randy Cook, Tim Robinson, Jim Dare, Gene Edwards, Stephanie Manny, Deb Redmond Board seats expiring at the end of 2019 are: Steve Shapiro, Stacin Martin, James Martin, William Tallent, Drew Midland, Marie Price

Strider's 40 year History Book, (This book goes all the way through 2012 - FYI, 2013 was just uploaded on the web, here) written by Hall of Famer Randy Cook, former Hall of Famer, the late Mel Williams and Dave Harrah.

If you didn't make it to the Annual Banquet and you still want a Tidewater History book, email Randy Cook for a copy. Randy still has one or two left: randycook48@cox.net 5

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Distance Series Race 2 Report Steve Shapiro, Race Director Jean Phelan, Assistant Race Director After an extremely cold Distance Series #1 race, runners and walkers were treated to a beautiful day for Distance Series #2 held on Historic Ft. Monroe in Hampton.

With virtually no wind, which almost never happens along the Chesapeake Bay seawall, sunny skies and temperatures in the 50’s, over 300 participants completed either the 10 mile or 15 mile distance. After the race, runners and walkers were treated to hot dogs, burgers and various beverages at the Paradise Ocean Club, just steps away from the finish line.

Thanks go out to all of our many volunteers, the National Park Service, the Ft. Monroe Authority, the City of Hampton, the Great Bridge High School Cross Country team and Coach Volkman…and a huge special THANK YOU to the J&A Racing team, who laid out the course, set up and manned the water stop near the Main Gate, assisted with the finish chute and provided a great atmosphere for our participants – this is the third year that J&A has helped the Striders at this event and we couldn’t have been so successful with this race without you!!

Follow Tidewater Striders on Instagram Use our Hashtags: #TidewaterStriders #POWER #NewEnergy #DistanceSeries #ElizabethRiverRun #StriderMile #StriderSummerSeries #MemorialScholarship5K #Strider10Miler #TurkeyTrot10K #Seashore50K #ResolutionRun5K

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Annual Banquet & Hall of Fame Report Ada Lester, Race Director From Dan Edwards, the Race Committee recognized these 2017 recipients:

• Gold – Virginia Davis for huge support at almost every club race, missed banquet & current distance series due to mission trip to Liberia • Silver – Mark Mierchuk for logistical support in hauling water and rigging & unrigging distance series course, 10-Miler and Turkey Trot.

• Bronze – Rob Levinsky for bike lead support for many club events • Race Director of the Year went to Stacin Martin for his direction of the Seashore Ultra Trail Run 50K, sustaining it as the Striders most prestigious & successful event • Female High School Cross Country Runner of the Year to Jody Tolarchyk of Hickory High School who won the region meet and whose time at the state was far better than anyone else in our region. She will run for JMU next year • Male High School Cross Country Runner of the Year to Brent Bailey of Ocean Lakes who won the region and state championship meets, will run for Wake Forest next year.

Pictured: Steve Shapiro and Dan Edwards

A few High School and College volunteers, helping out: Emily Boyce, Brent Bailey, & Rachel Boyce

Photo Credit: TriDuo

Photo Credit: TriDuo

Join Tidewater Striders for all the "feels" - coaching, volunteering, traveling on the road, hanging after the races - even sending our Youth to college!

LOOK FOR SCHOLARSHIP APPLICATION on page 52 7

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2017 Hampton Roads Super Grand Prix Results Men-Overall 1. Roger Hopper (100) CRR 2. Robert Whitaker (69) CRR 3. Greg Dawson (68) CRR, PTC

Women-Overall 1. Robin Olsen (85) CRR 2. Thorin Jean (80) CRR 3. Karla Havens (72) CRR, PTC

Men-Masters 1. Jason Miller (57) CRR 2. Scott Fredrick (56) TS 3. Rob Thornburgh (48) PTC 19 and under 1. Isaac Lamprecht (130) CRR

Women-Masters 1. Jami Callahan-Brill (70) TS 2. Susan Hagel (69) CRR, PTC, TS 3. Christine Schaffner (62) CRR, PTC, TS

25-29 30-34 35-39 40-44 45-49 50-54

55-59

60-64

1. Jocelyn Lamprecht (95) CRR 2. Cannon Jean (88) CRR 3. Sorenna Jean (75) CRR

(No winners)

(No winners)

1. Ryan Doupe (170) CRR, PTC

(No winners)

(No winners)

1. Jessica Anderson (117) CRR, PTC

(No winners)

1. Ruth Lamprecht (82) CRR

1. Brian Lamprecht (74) CRR

1. Criztina Jean (110) CRR 2. Marie Price (102) TS

1. Paul Pelletier (89) CRR, PTC 2. Robert Jean (64) CRR

1. Lisa Armistead (107) TS

1. Bill Price (128) TS 2. Bob Brunner (66) TS 3. Alan VanZandt (62) PTC

(No winners)

1. George Nelsen (133) CRR, PTC

1. Helen Worthington (100) CRR, PTC

65-69

1. Jim Duffy (132) TS 2. Rick Platt (107) CRR 3. John DiCarlo (99) TS 70 and up 1. Larry Arata (180) CRR, PTC

1. Patricia Travis (210) CRR, PTC 2. Barbara Biasi (120) CRR, PTC 1. Judy Stewart (90) CRR 8

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Highlights from the Annual Banquet & Hall of Fame

If you would like copies of the TriDuo's photos taken at the Annual Banquet, please click this link.

Some of the Tidewater Striders that placed in the Hampton Roads Super Grand Prix – from left to right: Jim Duffy, Tom Randolph, John DiCarlo, Bob Brunner, Lisa Armistead, Bill Price, Marie Price Photo Credit: TriDuo

Hall of Fame members in attendance: Front Row – Class of 2018 Jean Phelan, Mike Harrison, Renee High (Missing Steve Speirs).

2nd row: Bee McLeod, Barb Mathewson, Steve Durrant. 3rd Row – Dave McDonald, Kathleen McAllister-Morgan, Bill Hart, 4th Row – KE Morgan, Randy Cook, Mike Robinson

Pitured: Susan Davis (3rd Female 45-49, Marie Price (Running GP Co-chair), Ann Rojas (2nd Female 45-49). Wendy Rafferty, winner of the Female 45-49 AG was unable to attend the banquet Photo Credit: TriDuo 9

Photo Credit: TriDuo

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Annual Banquet Awards - Steve Shapiro would like to recognize Our race committee and finish line crew, without whom, we could not exist. They are the first to arrive

and many times the last to leave. They give of their time so that we can enjoy our passions. The next time you’re finishing in the chute, please say thank you to our crew.

Dick Brothers, Rick Brown, Sharon Brown, Virginia Davis, Dan Edwards, Sue Edwards, Evie Foster, Don Greene, Dave Harrah, Elaine Jeffers, Jennifer Jeffers, Rob Levinsky, Stacin Martin, Mark Mierchuk, Jean Phelan, Tim Robinson, Bill Volkman, Jan Yerkes.

The Presidential award winner, 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 exemplifies the criteria that I just read. I think you’ll figure out, pretty quickly, who I’ve chosen to honor with this award. He served on the Board of Directors for 30 years, many of those as treasurer – safeguarding the club’s finances and ensuring wise investments. As co-chair of the Race Cmte., he could be seen at virtually every event that the Striders put on or timed, not to mention the races that he directed, such as the hugely successful Turkey Trot that raises so much money for our Scholarship fund, the Resolution 5K on New Year’s day and the summer 10 miler – both of which were his creation when he sensed a void in the race calendar. As co-chair of the Scholarship Committee, he works tirelessly for the youth in our community and it is evident that this is one of his passions. There is so much that he has done and continues to do for the Striders, that time does not permit me to list. We haven’t always seen eye to eye on all issues, but I know that I can always go to him for advice. You always hear people say, his are going to be tough shoes to fill, but in this case, that’s the absolute truth…it is for these reasons and many more that I didn’t mention, that I proudly present the 2018 Tidewater Striders Presidential award to Dan Edwards.

Our Gold Award winner, Dick Brothers. Dick is definitely a fixture at the Strider events, both at races and

around town. He’s the first one to step up and say he’ll help, no matter the task. His attitude and willingness to help enriches the club. There’s never a day that’s too cold, too rainy or too hot for Dick to support his passion for volunteering with us.. of course he also likes to watch Betty’s fantastic abilities. Thanks for all you do, Dick!

Our Silver Award winner, Chris Catoe. Chris continues to serve the Striders in all of our efforts. He still

runs races, and does extremely well, and pitches in to help wherever he can. He’s been the Chair of Adopt-ATrail at Seashore State park and continues to coordinate the clean-ups as well as assisting with the Adopt-AHighway clean ups on Shore Dr. Inducted into the HOF last year, Chris exemplifies what it is to be a fantastic volunteer. Thanks Chris!

Our Bronze Award winner, Jan Yerkes. If you’ve ever been to a packet pickup (which most of you have), chances are you’ve seen Jan handing out bibs or shirts. She’s always ready to help out at the finish line and is a key member of the finish line crew. Jan also helps out with the summer/fall cross country races at all of the Beach District meets. Thanks Jan!

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Annual Banquet Awards - Hall of Fame 2018 (in alphabetical order) MICHAEL HARRISON - For more than

RENEE HIGH - Renee High was born and

a decade, Michael Harrison demonstrated consistency, considerable strength, passion and a dedication for the sport of running and for the Tidewater Striders. Michael, a resident of Suffolk, qualified for and competed in the men’s Olympic Marathon Trials (1992 and 1996) and claimed many out-right marathon wins including Grandfather Mountain Marathon (1992, 1993, 1994), Rocket City Marathon (1993), Steamtown Marathon (1997), Charlotte Marathon ((1997), New Jersey Shore Marathon (2000), Shamrock Marathon (1998, 2001) and Richmond Marathon (1992, 1993, 1995, 2000). Across his many years as a competitive marathon runner, Michael earned a personal best time of 2:19:50 which equates to 5 minutes and 20 second per mile for 26.2 miles. In addition to being an accomplished marathoner, Michael also excelled at shorter and longer distances. His personal best in the mile is 4:28 and his personal best in the 50-Miler is 5:55:46 (a time which earned him an invitation to the 50-Miler World Championship held in Japan. In addition to his many admirable athletic accomplishments, Michael was always a staunch supporter of the Tidewater Striders. He volunteered at the club’s newsletter mailing preparation and their Shore Drive trash pickup for years. As well, Michael provided support and mentoring to numerous local runners.

raised in Kentucky where she started running at the age of 8. She competed in track and cross country during high school serving as team captain her sophomore, junior and senior years. Just after she moved to Virginia Beach in 2003, Renee connected with a local running store and was soon chasing the marathon and distance running dream.

This dream has come true as she earned victories at Shamrock Marathon (2006), Disney Marathon (2012, 2013) and the Virginia 10-Miler (2011). Her level of accomplishment in the sport earned her two invitations to the women’s Olympic Marathon Trials (2008, 2012). Renee’s love for the sport led her to pursue a Master’s Degree in Exercise Science from Old Dominion University where she developed a strong bond with Dr. Mel Williams, an internationally recognized exercise physiologist.

Today, she practices as a registered nurse and in this capacity, she gives of her time and energy serving on the medical team at the Tidewater Strider’s Seashore Nature Trail 50K. Renee recently was sidelined with hip injuries but intends to return to the sport and hopefully qualify for a third Olympic Marathon Trials.

Pictured: Steve Shapiro, Michael Harrison and Bee McLeod 11

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Annual Banquet Awards - Hall of Fame 2018 (continued) JEAN PHELAN - Former Tidewater Strider

STEVE SPEIRS - a Wales native and longtime

President, Jean Phelan, is recognized for her volunteerism and professionalism. Jean served on the club’s board of directors for 7 years including 2 years as President, 1 year as Vice President and 3 years as Secretary. Although no longer a board member, Jean continues to be a “go to” resource on many levels for basic club operations. She, quite simply, makes good things happen for the club. Jean serves on several committees including the club’s Race Committee, the Ultra Race Committee and the Picnic Committee; as well, she is the Turkey Trot covolunteer coordinator. For her volunteer efforts, Jean received the Bronze Club/Community Service award (2008), the Bronze Race Volunteer award (2009), and the Presidential award (2009). Professionally, Jean spent numerous years as Water Station Coordinator for both the Shamrock Marathon and the Virginia Beach Rock ‘n’ Roll Half Marathon. Additionally, she served as Race Director for the running club’s Distance Series and Summer Series events. In recognition of professional accomplishments, Jean was awarded the club’s prestigious Race Director of the Year award in 2013. Beyond her volunteer and Professional contributions, Jean can easily be considered a tremendous ambassador for the Tidewater Striders as she takes to the roads at various races around the country.

Virginia Beach resident, has been a club member for nearly 2 decades and is being honored for his competitiveness and volunteerism. Steve began running to get in shape for rugby and football and competed in his first race (1/2 marathon) in 1982 in the under 16 age category. That clearly was a sign that Steve would become an accomplished distance runner. He placed 3rd and 4th overall in 2013 and 2014 respectively in the highly regarded Rocky Raccoon 100 Mile Trail Run (USATF National Championship), placed 2nd in the 2017 North Coast 20-hour Endurance Run (USATF National Championship), and won the Cayman Islands Marathon 4 times (2009, 2010, 2016, 2017) Note: in years 11, 12, 13, 14, 15 he was 2nd OA! Additionally, Steve managed the Tidewater Strider’s website for more than a decade, completing a full redesign and providing timely and needed “facelifts” twice to ensure the site is up-to-date technically. His work also includes managed aspects of the club’s social presence. Since 2009, Steve also built and maintained the website for the club’s ultra-distance run, the Seashore Nature Trail 50K. Thanks in good part to Steve’s design expertise, this web interface handles 99% of race registration in a paperless manner.

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Annual Banquet Awards - Steve Shapiro would like to recognize Tidewater

Striders

Appreciation

Award

Inspiration Award is presented to honor someone

recognizes an individual, company, municipal or civic organization for outstanding contributions to the club over an extended number of years. Ada Lester has been our newsletter editor for the past 11 years, deciding to step down this past fall. Not only did she work tirelessly on the Rundown, making changes and tweaking when necessary, but she was a fixture at our races taking photographs that many of us still display proudly. Witness tonight as she takes pictures of our award winners. Ada has also been the chair of our Banquet Committee, bringing us from the Ft. Story Officer’s Club to the beautiful setting of the Norfolk Yacht and Country Club. I know that I’ve been able to go to Ada for advice during my term as President on any number of issues and always respected her input.

The Tidewater Striders are a bigger and better club due to Ada’s hard work and devotion for all of these years.

whose efforts and accomplishments stand as a monument for others to try to achieve and at the same time inspire us to do the best we can. This year’s recipient is a retired United States Marine Corps Major, having served 24 years of active duty. Not including short races, like 5K’s, our recipient completed 36 races in 2017 – 3 half marathons, 23 marathons, 4 50K’s, 2 - 50 milers, 1 – 100 miler, 2 – 12 hour races and 1 – 24 hour race. 2 of the marathons, in April in Roanoke, consisted of a double marathon, where the first race was run at midnight and the second at 6:30 a.m. but if all of this was not enough of an inspiration, our award winner broke the world record for females completing the Triple 7 Quest – 7 marathons on 7 continents in 7 days in a new world record time of 7 days, 30 minutes and 27 seconds! A few facts about this unbelievable accomplishment – she covered over 183 miles, it took 18 flights and 110 hrs. of airtime, and she only had roughly 17 hrs. of quality sleep (like in a real bed) during the 7 days. I understand that scientists have recently discovered an 8th continent, Zealandia which is 93% submerged in the Pacific Ocean after breaking away from Australia, so there may be a triple 8 challenge in the works! The 2018 Tidewater Striders Inspiration Award winner is Lisa Davis.

Pictured here: Ada Lester, Jennifer Jeffers, Elaine Jeffers and Jan Yerkes Photo Credit: TriDuo

Pictured: Steve Shapiro and Shalisa Davis Photo Credit: TriDuo

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Register for "Run Down" running clinic, here

Don't forget about the Restore Tidewater Striders Night -- the night after Distance Series #3 14

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Call for Nominations (Hall of Fame ) Nominations are open for election to the Tidewater Striders Hall of Fame, Class of 2019. Individuals may be nominated for their accomplishments in the areas of competition, volunteerism, or professionrelated endeavors, or a combination of these areas. A maximum of five (5) members will be inducted for the class of 2019.

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, here. Or go to the website, 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 41 members inducted in the classes of 2011-2018, 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, 2019. You may contact the chairperson of the HOF committee, Bee McLeod to ascertain whether your proposed nominee has already been nominated.

Nominations must be received by November 1, 2018. Specific directions for the nomination process are presented on the website and must be submitted electronically in Word format (specific font and font size are recommended).

Please email Bee McLeod. The Hall of Fame committee will select the inductees by mid-December, 2018 and 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 2019.

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Vice President's Corner I received many favorable comments on the "Tips for Better Running" in last month’s column. This month I have some "Workout Guidelines," that I have accumulated over my 55 years of running and coaching.

1.

Set both short and long range goals.

2.

Have variety in your training.

3.

Gear your training to seasonal goals; early season, middle, and late season.

4.

Make sure to include easy days during the week.

5.

Incorporate some speed into every workout even if it is just some “strides” at the end of an easy run.

6.

Never run hard-speed workouts two days in a row.

7.

Never run speed work when your legs are tired.

8.

Don’t be afraid to push yourself.

9.

One or two great workouts in a 10-day period is sufficient.

10.

Be sure to warm up and cool down, before every workout.

11.

Keep accurate records of all workouts and races.

12.

Most importantly: good shoes and foot care are a must.

The Tidewater Striders history on the website has been updated and the year 2013 has been added. I know it is early but think warm weather and the Striders picnic on June 9th. Make sure you RSVP to picnic@ tidewaterstriders.com and let folks know you're going on our Facebook event.

Happy Trails to YOU! Randy Cook

Click to see the Board of Director's Minutes (just head over to the Tidewater Striders website)

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Team Needed for Grand Prix Race Our team needs at least 10 runners (age-graded scoring)!

Tidewater Striders Club to face off against PTC/CRR April 7th during the Yorktown 10K. We'd like to field a team to compete against our friends from the Peninsula Track Club and Colonial Road Runners, Sat., April 7, during the Victory at Yorktown 10K Walk/Run (a Hampton Roads Super Grand Prix Event).

Please register as individuals (and you'll be eligible for individual awards--to include cash prizes). If you are interested in joining our team, contact Gene Edwards gene.edwards3@ gmail.com.

Note that this race, while run on the Yorktown battlefield, starts and ends at the Yorktown Waterfront Landing and features a great after party.

Grand Prix Participants

10% discount for the Monticelloman races, Sprint, Olympic or Half Use the code STRIDERS-10 for 10% off.

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2018 Tidewater Striders Youth Grand Prix DATE 3/24 4/22 5/tbd 5/26 6/tbd 6/16 9/23 9/29 10/ tbd 11/22

EVENT Bunny Hop One Mile Thoroughgood 1M FREE New Energy One Mile – Chesapeake City Park ERR 1M Strider Mile OK5K 1M Alanton 1M Neptune One Mile FREE New Energy One Mile – Chesapeake City Park Turkey Trot 1M

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2018 Tidewater Striders Multi-Sport Grand Prix DATE 3/25 4/7 4/8 4/21 5/6 6/9 7/14 7/15 7/?

7/21 8/18 9/9 9/23 9/29

EVENT OBX Duathlon Smithfield Sprint Duathlon National Championship (non-draft Standard distance) Rumpass Olympic Monticello Man Olympic Jamestown Sprint Allen Stone Run Swim Run Colonial Beach Olympic Virginia Duathlon Tidewater Sprint Luray International Triathlon Patriot Sprint Giant Acorn Sprint Waterman’s Half

The Tidewater Striders are doing an evening with Restore Cryo, Sun., Feb 25, after the Distance Series, 12/20 Miler. This will be a wonderful way for runners to recover, from the hard-effort long run!!

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2018 Tidewater Striders Grand Prix

DATE 1/14 2/24 3/18 3/18 4/14 5/26 June 7/31 8/19 9/29 11/22 12/15

EVENT Distance Series 10M/6M Distance Series 20M/12M Shamrock 1/2 Marathon Shamrock Marathon Big Blue 5K Elizabeth River Run 10K (double points) Strider Mile (TBA) Memorial Scholarship 5K (double points) Strider 10 Miler Neptune 8K TBD Turkey Trot 10K (double points) Seashore Nature Trail 50K

2017 Multi-Sport Winners!

Multi-Sport Award Winners

Female

Male

Lisa Armistead Rachel Boyce Yasmin May Amy Randolph Alicia Shoulta Lauren Sommers

Gene Bachman Robert Boyce Nick May Vincent Ortiz Tom Randolph Gary Searcy Arthur Walker

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The RUNDOWN - March 2018

New Energy Starts week of 3/12!

Virginia Beach Training Site (March 13, 2018) Held: Tuesdays/Thursdays, 5:30-6:30pm Where: Mt. Trashmore (Kid's Cove area facing South Blvd) Contact: Tnwalsh43@gmail.com Suffolk Training Site (March 12, 2018) Held: Mondays/Thursdays, 5:30-6:30pm Where: Sleepy Hole Park Contact: NewEnergySuffolk@gmail.com Norfolk Training Site (March 15, 2018) Held: Thursday, 5:30-6:30pm Where: Lakewood Park Contact: Dave@mediationhamptonroads.com Chesapeake Training Site (March 13, 2018) Held: Tuesdays/Thursdays, 5:30–6:30pm Where: Chesapeake City Park Contact: frank.scaringello@gmail.com Peninsula Training Site (March 13, 2018) Held: Tuesdays/Thursdays, 5:30–6:30pm Where: Big Bethel HS (in parking lot, by the tennis courts, behind the school) Contact: Thomas.tate21@gmail.com P.O.W.E.R Training Site (March 13, 2018) Held: Tuesdays, 5:30-6:30pm Where: Mt. Trashmore (near Kids Cove) Contact: me_koob@hotmail.com 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. With its group approach to running practices, New Energy provides a fun, sociable forum for running preparation and development. We welcome all youth runners, ages 6-16, regardless of ability.

Katelynn Loos & Patrick Meinen Distance Series Race 2 Photo Credit: Cindy Meinen 21

The RUNDOWN - March 2018

New Energy Training

Sign up NOW for the 2018 New Energy Youth Running Team.

Training begins March 12, 2018.

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.

Cost: $12, per year ($18 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 The New Energy Team race schedule will be part of the program and can be found under ‘Youth Programs’ on our Web Site.

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

22

2018 Camperships 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, Last three Strider club races volunteered (applicant or family member) and name & dates of camp you will attend.

December 2017 - The RUNDOWN

The RUNDOWN - March 2018

2018 Camperships Tidewater Striders youth members planning at attend a running camp, this summer, may apply for a Club Campership for a partial camp tuition reimbursement.

Amounts awarded based upon the number of applicants (typically range from $50$100). Requests should be no later than June 15, 2018. Send email including the date you joined the Tidewater Striders, last 3 races ran, Name, Date of Camp interested in.

Why Join our Running Club?

The Tidewater Striders is a running group with a place for every pace. We promote running, walking and multi-sport events. We have a great youth running program training in 5 cities with club coaches. We have weekend trail runs, weekday street runs and other meet ups and events throughout the year.

We also sponsor numerous races during the year benefiting our youth scholarship program.

We have awarded and paid $27,000 in college scholarships to area student-runners for the 2017-18 academic year. We also provide “camperships� to assist area runners in attending running camps over the summer.

We have a group of very dedicated volunteers.

We volunteer to clean trails, raise scholarship money, write articles, take photos and mentor younger runners.

There is a place for you, at the Tidewater Striders.

Join here or Volunteer here.

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Golden Runner Registration Online registration for Golden Runners is now available for all club races. Save Money by registering by deadlines advertised.

The regular registration link for club races will have a *Golden Runner option* that will charge a small transaction fee (but that same fee, now, applies to mailed in paper entries). Register here.

The RUNDOWN - March 2018

FAQ's How much does it cost to join our running club? And do you need to be a member to run in Tidewater Strider races?

Annual dues are $20 (Youth is $12, a 2-person family $25, a 3-person family $30) Our premium Golden Runner membership costs $100 and includes most Strider races. All races are open the public; Tidewater Strider members are discounted (sometimes free).

Why spend the extra money to join as a Golden Runner?

Golden Runner membership costs $100, annually, but Golden Runner members can enter most Strider club events for FREE!

What does a member "get" that the public doesn't?

Most importantly, your club membership funds college scholarships to Strider youth, based on academic & athletic achievement, community & Strider involvement and service. This year, alone, we've given $27,000! Members are given opportunities to run, coach, walk and gather - we are social! Membership gives access to a membership to Road Runners Club of America (RRCA) and our monthly newsletter, The RUNDOWN, which, includes local and regional race schedules, race entry forms for upcoming races and events, member's race results, and informative articles on nutrition, cross training and fitness & health. Most of our races and runs are FREE to Golden Runners and discounted to all other Tidewater Striders members.

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new energy flyer

PLAN TO JOIN the Tidewater Striders' New Energy Youth 2018 Running Team New Energy is an informal youth group training together to improve their times in road races as well as their performance in track and field and cross-country events sanctioned by the USA Track and Field (USATF) and AAU. Motivations vary from those who simply enjoy running, to those who are goal oriented and recognize the need to train in order to perform well in races. With its group approach to running practices, New Energy provides a fun, sociable forum for running preparation and development.

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

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

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

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

Virginia Beach Training Site: Starts March 13, 2018 - Tuesdays /Thursdays, from 5:30-6:30p.m., at Mt. Trashmore (Kid's Cove area facing South Blvd) Tnwalsh43@gmail.com Suffolk Training Site: Starts March 12 - Sleepy Hole Park, Mondays/Thursdays pm NewEnergySuffolk@gmail.com

5:30-6:30

Norfolk Training Site: Starts March 15 - Lakewood Park, Thursdays 5:30 – 6:30 pm Dave@mediationhamptonroads.com Chesapeake Training Site: Starts March 13 - Chesapeake City Park, Tuesdays/Thursdays 5:30–6:30 pm frank.scaringello@gmail.com Peninsula Training Site: Starts March 13 - Big Bethel HS - Tuesdays/Thursdays 5:30 – 6:30 pm. We meet in parking lot by the tennis courts behind the school. Thomas.tate21@gmail.com P .O .W .E .R Training Site: March 13 - Tuesdays from 5:30-6:30 p.m., at Mt. Trashmore (near Kids Cove) me_koob@hotmail.com For more information, contact: Coach Angelo Celesia: coach@tidewaterstriders.com 757-288-7715 Dan Edwards, Chairman of the Tidewater Strider Youth Committee: lionrun@aol.com To SIGN UP AND REGISTER FOR OUR TEAM Use our Online web form: http://www.liveanswer.net/newenergy/NewEnergy.html or visit www.tidewaterstriders.com (Also, you may contact: coach@tidewaterstriders .com or call 757-288-7715)

The RUNDOWN - March 2018

New Energy & Youth Spring Training Details Virginia Beach Training Site Starts: March 13, 2018 Held: Tuesdays/Thursdays, 5:30-6:30pm Where: Mt. Trashmore (Kid's Cove area facing South Blvd) Contact: Tnwalsh43@gmail.com Suffolk Training Site Starts: March 12, 2018 Held: Mondays/Thursdays, 5:30-6:30pm Where: Sleepy Hole Park Contact: NewEnergySuffolk@gmail.com Norfolk Training Site Starts: March 15, 2018 Held: Thursday, 5:30-6:30pm Where: Lakewood Park Contact: Dave@mediationhamptonroads.com Chesapeake Training Site Starts: March 13, 2018 Held: Tuesdays/Thursdays, 5:30–6:30pm Where: Chesapeake City Park Contact: frank.scaringello@gmail.com Peninsula Training Site Starts: March 13, 2018 Held: Tuesdays/Thursdays, 5:30–6:30pm Where: Big Bethel HS (in parking lot, by the tennis courts, behind the school) Contact: Thomas.tate21@gmail.com P.O.W.E.R Training Site Starts: March 13, 2018 Held: Tuesdays, 5:30-6:30pm Where: Mt. Trashmore (near Kids Cove) Contact: me_koob@hotmail.com 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. With its group approach to running practices, New Energy provides a fun, sociable forum for running preparation and development. We welcome all youth runners, ages 6-16, regardless of ability.

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The RUNDOWN - March 2018

A Note about our Scholarship Recipients Meinen Family Did you happen to see the great collection of photos from Distance Race Number 1 & Number 2? They were both from Cindy Meinen. Cindy has 4 children that participate in Tidewater Strider activities: everything from weekly training practices, to camps, to races. Not all kids, not all events, but enough events to make their family recognized and truly a part of our club.

Kayleen graduated from Tallwood High School, last year, and accepted a scholarship from Tidewater Striders for her freshman year at Virginia Wesleyan University. Now, even as a stressed First Year, she is a part of their cross country and track teams. Kayleen ran in the NCAA DIII South & Southeast Regionals, November 2017.

Last summer, Kayleen’s younger brother Patrick received a campership to

attend Blue Ridge Running Camp. He recently raced in both Distance Series Race 1 (44:54 in the 6-mile race) and Race 2 (1:22:33 in the 10-mile race, best in his age bracket).

Both Kayleen and Patrick have run in our Memorial 5K race the last few years. Brenna and Molly, their younger sisters, cheer on their older siblings as mom snaps photos. The younger girls have also volunteered at the Shamrock 8K water stop. Brenna and Molly have been a part of the Youth Training team since the Fall of 2015. Most recently, Brenna ran the Girls on the Run 5K, December 2017 and Molly ran the Shamrock Final Mile, March 2017.

Although Cindy and her husband don’t participate in Tidewater Strider races, they both are true forces inside our community – cheering other youth runners on, taking photos of friends

crossing their very first finish line and handing water to strangers encouraging them to keep on running.

This family is a true part of everything that Tidewater Striders represents: healthy lifestyles, continuing education, community service and community engagement. We love to see the Meinen names on the Youth roster, each semester. And we realize that life happens, other sports and even part-time jobs happen – and sadly, we won’t see them every week, but we are always happy when we see this family. Please make sure to say “hello” the next time you see them.

Training starts March 12.

Inspired? Perhaps you can think of someone to invite to the Tidewater Striders' New Energy Youth 2018 Running Team. Our informal, youth-group training can change a life. It has changed the Meinen Family’s!

Scholarship eligibility is open to any Tidewater Striders member who is a graduating high school senior or current college student, for members of the club and has recently been a cross-country, track and field, road race runner/walker, or multi-sport athlete in the Hampton Roads area. Monetary amounts awarded for individual scholarships may vary between $500 and $5,000. Scholarship application page 53

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The RUNDOWN - March 2018

Adopt-a Schedule 2018 Adopt-A-Highway Schedule

2018 Walking and Participation Grand Prix (WGP)

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

Committee Members: • Chair (Vacant) • Richard Pidgeon, Vice Chair • Barbara Gerhardt • Tom Gerhardt

Sunday, Jan 7 Sunday, Mar 11 Sunday, May 16 Sunday, July 22 Sunday, Sept 9 Sunday, Nov 18

Due to the sudden resignation of the WC Chair, combined with previous resignations of two other WC members, the WGP for 2017 is suspended. Walk Committee activities are suspended, as well, until the WC can regroup.

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

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

Adopt-A-Trail Schedule

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

Sunday, Apr 22 Sunday, Jun 10 Sunday, Aug 12 Sunday, Oct 14

Hampton Roads Super Grand Prix

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

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

2018 - this joint competition between the Colonial Road Runners, Peninsula Track Club, and Tidewater Striders is held during Calendar year and is designed to encourage participation in club running events throughout the entire metropolitan area and to offer expanded opportunities for competition.

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

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The RUNDOWN - March 2018

Volunteer Thank You!

(Distance Series Race 2)

Steve Shapiro (Race Director) Jean Phelan (Asst Race Director)

(Distance Series Race 2) Steve Shapiro (Race Director) Jean Phelan (Asst Race Director) Cindy Meinen (Photography)

FRIDAY Rick Brown Dwight Kane James Martin Tim Robinson

SATURDAY Cindy Alexander Sharon Brown Rick Brown Gilhine Caro Dan Edwards Don Greene Natonya Groover Christine Laygo Cindy Meinen Drew Midland Doug Nassif Richard Pidgeon Brent Weaver

Upcoming Volunteer Opportunities • Distance Series Race 3 Water Stop - 4 to 5 volunteers - Saturday at Dismal Swamp. Report at the start/finish line at 8 AM - will last to approximately 12pm please contact jphelanrun@ gmail.com.

• Shamrock Sports & Fitness Expo - manning a booth both Friday & Saturday (March 16th and 17th). The usual commitment is 2 hours. Friday’s hours are 12-9pm and Saturday’s hours are 12-5pm. Contact jphelanrun@gmail.com to volunteer. No experience required - smile & talk about running :-) • Shamrock 8K Striders Water Stop - Saturday, March 17th. The usual commitment is 2 hours.

Hours from 6:45-9:30am, on the Boardwalk at 17th Street. Contact jphelanrun@gmail.com with t-shirt size.

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The RUNDOWN - March 2018

Volunteer Opportunities Adopt-A-Highway and Adopt-A-Trail Almost every month there is a highway or trail clean-up followed by a social. look for the schedule here in the Rundown or on the Tidewater Strider's website. In March, the cleanup is scheduled the week before Shamrock Marathon and includes a cookout.

Membership Booth The Striders attend race expos to recruit new members as well as promote our events. We often turn down opportunities because the booth manager isn't available so if you are friendly and can talk about the love of running, endlessly this may be a wonderful opportunity for your volunteer hours! Contact jphelanrun@gmail. com.

Race Volunteers If you’re not running one of our races, help out on race day as a course marshal, at registration or at the Finish Line. Even if you are running, you can still help at packet pick-ups for the larger club events. For Club Races, volunteers are needed for all aspects of the event from race registration to course set-up and takedown as well as the finish line.

Rundown Photos and Race Reports Photos, Race Reports or even an article about training routines, exercises, nutrition, funny stories, favorite workouts, etc. Send articles to the editor at newsletter@tidewaterstriders.com.

Grab your extra 50 points for the Grand Prix competitions, VOLUNTEER, 30

here.

The RUNDOWN - March 2018

2018 March Birthdays 113 total (18 changing age groups)

Rebecca Motley Tom Walsh John Diekemper Debra Sommer Deborah Redmond Amy Cash Thomas Brungs Charlotte Cradle Lora Cochran

Steve Zanetti Jody Patterson Michael O'Rourke Dwight Kane Nanette Griesi Susan Hagel Brad Kuether Doug Hoffman Millard Thomas

March 2 March 4 March 5 March 6 March 7 March 12 March 14 March 16 March 16

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March 19 March 22 March 23 March 25 March 27 March 27 March 31 March 31 March 31

The RUNDOWN - March 2018

Runners Needed For Research Study

The objective of the study is to determine if running form influences injury rates.

Volunteers will be videotaped from the side and the back to determine what part of the foot strikes the ground first. An ankle measurement will be taken and recorded. Volunteers will then be asked to track their mileage and injuries over 6 months and report on a monthly basis.

To be eligible volunteers must: 1.

2.

3.

4.

Be injury free for 6 months or more Run at least 3 days per week.

Have been a regular runner for at least 2 years Be between the ages of 18 and 40 (Runners younger than 18 and older than 40 are excluded to minimize age related injury risks)

If you are interested please email Steve Butler at butler@andrews.edu.

This research study is part of a Doctor of Science program with Andrews University and has been cleared by the Institutional Review Board of the University. If you have ethical concerns regarding this study you may contact the Andrews IRB at (269) 471-6361 or irb@andrews.edu.

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The RUNDOWN - March 2018

COLONIAL RELAY MALAK SERIES

200 & 70

Use Code: COLONIAL RELAY/200 for April 20-21 and code COLONIAL RELAY/70 April 21

Other Area Races February • Icy 8K Run/Walk and Frosty 5K Run/Walk – February 3rd • Dash & Splash Challenge – February 3rd • Road Rage Events For The Cure 5k & Little Cure 1 Mile – February 10th • Virginia Beach Distance Races 100k & 50k – February 18th • Sentara Colonial Half Marathon and 5K – February 25th March • Jamestown High School Swamp Run 5K Run/Walk – March 10 • Jamestown 4-H Discovery Run 10K – March 24 • Queens Lake Run 5K Run/Walk – March 31 April • Victory at Yorktown 10K Run – April 7 • Run the D.O.G. Street Challenge 5K – April 21

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The RUNDOWN - March 2018

Mel's legacy lives on, in MCM recipient

The Marine Corps Marathon (MCM) is a special race to many, but it was a very special event to the Legend, Dr. Mel Williams. One of the Groundpounders, the name given to only four runners who had completed every MCM, Mel completed thirty-eight MCMs in a row and had long since been inducted into the Marine Corps Marathon Hall of Fame. Mel cherished the race and in return the marathon organization honored him as one of their own.

Mel was also one of the founding fathers of the Tidewater Striders and this club was also dear to his heart. In 2017, the two organizations worked together to honor the Legend.

The MCM graciously provided the Striders a guaranteed entry into their premier race.

This will be an annual, guaranteed & paid entry into this great race in honor of Mel’s dedication to both the Striders and the MCM. • The 2017 recipient was Stacin Martin • The 2018 honoree is Mike Robinson - while Mike is known throughout Hampton Roads for the many happy feet that have walked out of his stores, Mike was also one of Mel’s closest friends. Mike can be proud that he was one of the lucky students who completed Professor Williams’ marathon course at ODU. The final exam for the course was also where feet met the road – you had to finish the marathon. Mike completed the final exam. And of course, there is no need to detail all of the contributions Mike has made as a member of the Striders to both the club and the running community at large. Mike will honor Mel this October and carry on a new tradition for the Striders and the MCM. Is a PR in order for Mike to carry on Stacin’s feat?

• Who will be the 2019 recipient?

To apply for this guaranteed entry to the 2019 Marine Corps Marathon, you must meet the following criteria: • Have been a Tidewater Strider, in good standing, for 2 years from application.

• Demonstrated involvement with the Tidewater Striders to include competition and volunteerism.

• Include in the application a brief description of how your life was influenced by Mel Williams and why you want to run the MCM in his honor.

• Submit a short article to the Rundown after your completion of the marathon about your training and your MCM experience.

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The RUNDOWN - March 2018

Training for a Marathon? sign up for the

2018 Tidewater Striders Distance Series

WHAT DO YOU RUN FOR?

Don’t forget to register for the last race of the 2018 Tidewater Striders Distance Series.

MY PR

If you’re training for a half marathon (like the either the Shamrock Half or full Marathon), this series has been for you. The 12 Mile & 20 Mile will be held on Sat., Feb. 24, beginning and finishing at the entrance to the Dismal Swamp Canal Trail, Chesapeake, VA 23323 and will be an out & back. Start will be a chip start and all runners will start 9:00am. GREAT after party planned!

THE PARTY

FRIENDS

ME

March 16 - 18, 2018 Virginia Beach, VA Yuengling Shamrock Marathon | Yuengling Shamrock Marathon Relay | Anthem Shamrock Half Marathon | TowneBank Shamrock 8K | Operation Smile Shamrock Final Mile | Shamrock Leprechaun Dash

To register, visit:

SHAMROCKMARATHON.COM

Anthem Health Plans of Virginia, Inc. trades as Anthem Blue Cross and Blue Shield in Virginia, and its service area is all of Virginia except for the City of Fairfax, the Town of Vienna, and the area east of State Route 123. Anthem Blue Cross and Blue Shield is an independent licensee of the Blue Cross and Blue Shield Association.

Throwback photo from the Volunteers at the Shamrock weekend.

35

The RUNDOWN - March 2018

Tidewater Strider

Striders on the Road by Steve Scudder

If you’ve been racing on the road, please let Steve know! E-mail your name, race name, location, date and your results to svscudder@ juno.com. Please provide links and a write up!

Race Schedule February 24 Club Series - Distance Series (20M & 12M)

March 2018 3/16-3/18 - Yuengling Shamrock Marathon 3/24 - Bunny Hop 5K / Mile

MORE ART BY DAY

MORE MAGIC BY NIGHT

PRESENTING SPONSOR

RETURNS MARCH 2018

This magnificent Asian lantern exhibition will soon transform the Garden’s landscape with colossal works of art.

Tickets On Sale Now: LANTERNASIA.ORG 36

The RUNDOWN - March 2018

Striders On The Road!

Cindy Drummand Buddenhagen Stacey B Sterling - Jan 27th Distance Series It was my first time running this race, and given the winter we’ve had, it couldn’t have been more perfect! The best part, the after party! The food and view was rewarding!

Distance Series Race 2

Pictured: Ft Monroe's water, Shelley Scott and Stacey Sterling

Distance Series Race 2 Photo Credit: Cindy Meinen

Cindy's son Patrick ran in both Distance Series 1 & 2. As the weather was so mild and hands weren't so numb, this race was much easier to take photos for - Cindy took over 1,300 photos of individual runners. To see if she took a photo of you, click this link 37

Cindy Meinen took over 1,300 photos of the Distance Series Race 2 - see if you are in one of them - no restrictions on use

The RUNDOWN - March 2018

Key West Half Marathon January 14, 2018 Key West, Fla. Kerry Johnson

Steve Speirs - 2018 Rocky Raccoon 100 "Feeling motivated. Pretty cool to snag another age record at the 2018 Rocky Raccoon 100."

1:44:29

Miami Half Marathon

January 28, 2018 Miami & Miami Beach, Fla. Angelo Celesia 1:58:59 Sherry Celesia 2:32:12

Rocky Raccoon 100-Mile February 3/4, 2018 Huntsville, Texas Steve Speirs

17:13:10 (3 O/A)

Surf City Marathon February 4, 2018 Huntington Beach, Calif.

Marathon Tommy Neeson

2018 Rocky Raccoon 100 Pictured: Steve Speirs

Mercedes-Benz Marathon

3:03:06

Publix Florida Half Marathon February 11, 2018 Melbourne, Fla. Paul Thomas

1:42:35

26.2 With Donna: The National Marathon to Finish Breast Cancer February 11, 2018 Jacksonville Beach, Fla. Marathon Jessica Carter 3:55:38 Half Marathon, 10K, & 5K *Jamie Eisner 2:33:07, 38:16

February 11, 2018 Birmingham, Ala. William Christian

2:26:09 (3 O/A)

Run Oak Island 2018 Marathon, Half Marathon, 5K February 17, 2018 Oak Island, N.C. Marathon Jennifer Jeffers Half Marathon Dani Burton Elaine Jeffers Kim Mann

Thomas Tate

5K Tiffany Wynn

58:47,

* - Survivor

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5:32:45 2:42:41 3:10:03 2:39:54 2:08:52 37:42

The RUNDOWN - March 2018

The Race Reports!

Laila MacGregor - Distance Series Race 2

Dani Burton - Distance Series Race 2

"Thank you for putting on a great race; the course was amazing and so was the energy.

The after party didn’t hurt either!"

"Another great run with the Striders today!

Thanks for everything and thank you volunteers for coming out today! We all appreciate you! It was a gorgeous run through Fort Monroe, the support from the Striders and volunteers was great! Love the running community, can't wait for the next run."

Distance Series Race 2 Pictured: Laila MacGregor and Marie Price.

Distance Series Race 2 Pictured: Dani Burton, Debbie Behlin and Patti Dewitt.

Distance Series Race 2 Pictured: Dani Burton, Debbie Behlin and Patti Dewitt.

39

The RUNDOWN - March 2018

Laila MacGregor - Distance Series Race 2 These members of North End Run Club ran the Distance Series Race 2, on Saturday, February Jan. 27, 2018.

The cup that Scott is holding? That is the “N-ER-G Cup,” something that’s given out weekly to a NERC member for being a positive and consistent presence in our run club. Scott happened to get it on the Tuesday before the race and had custody of it during the Distance Series race - here, he sports it proudly!

Distance Series Race 2 Pictured: the starting line up -- on a beautiful day on

Ft. Monroe. Submission Laila MacGregor.

Steve Speirs - Distance Series Race 2 "Guess I missed the left calf compressionsleeve memo? Thanks for the miles, Andrew and Chuck. Fun day at the races!"

N-ER-G Club

Scott Ward, Stephen Yoshi Smith Jr., Glenn Edwards and Laila MacGregor.

Pictured:

Distance Series Race 2 Photo Credit: Cindy Meinen Pictured: Steve Speirs, Andrew Hoffer and Chuck Inman.

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The RUNDOWN - March 2018

Distance Series Race 2 Results (15 Mile)

Male Overall Place

Age

City

TSMEM

21

Norfolk

1:32:07 *

43

Virginia Beach

1:32:53 *

26

Virginia Beach

1:38:05

Age

City

TSMEM

1 Hollie Sick

27

Cherry Hill, NJ

1:39:46

2 Jenny Moran

39

Virginia Beach

1:50:52 *

3 Sarah Finley

32

Newport News

1:55:16

1 John Walker 2 Robert Hunter 3 Zachariah Nelson

Female Overall Place

**Highlighted results are Tidewater Strider Members

Click Here for Full Results!

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The RUNDOWN - March 2018

Hollie Sick Female Overall Winner of the 15-mile Distance Series Race 21

This photo is Tim & Hollie crossing the finish line, together, in Virginia Beach’s Rock -N- Roll Marathon.

Tony Heimer, long-time Tidewater Strider, ran with his daughter Hollie Sick in the Distance Series 15-Mile race, Saturday, January 24th. Hollie placed 1st (Overall Female). The photo, above, is the family photo from last-year’s Elizabeth River Run. Hollie’s biggest piece of advice?

“Not every race will go perfectly, but if you can walk away healthy and injury free, you’re doing the sport right!

Distance Series Race 2 was a great race for me; however, they aren’t always perfect and I’ve had as many disappointing races as ideal ones!”

Hollie enjoyed visiting all her friends and loved running in the milder weather after seeing all the photos of the icy-cold Resolution 5K. Hollie’s husband Tim is currently deployed with the Air Force, but marathons and running are a sport that they enjoy, together.

42

For Hollie, running is not just competing and running fast – it is just as much a social event and catching up with friends. And because family still lives here and she comes back to run with us, despite moving to New Jersey a few years ago, her heart still belongs to the Tidewater Striders.

Hollie Sick resides in Cherry Hill, New Jersey and finished the 15-Mile Distance Series Race 2 in 1:39:46

The RUNDOWN - March 2018

Distance Series Race 2 Results (10 Mile)

Male Overall Place

Age

City

TSMEM

49

Nags Head, NC

1:03:02 *

35

Virginia Beach

1:05:42 *

55

Yorktown

1:06:23

Age

City

TSMEM

26

Norfolk

1:08:03 *

2 Octavia Rinehardt

28

Virginia Beach

1:08:54

3 Ariana Coats

15

Virginia Beach

1:19:01 *

1 Millard Thomas 2 Chris Halbert 3 Craig Hymes

Female Overall Place

1 Christin Hoffstadt

**Highlighted results are Tidewater Strider Members

Click Here for Full Results!

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The RUNDOWN - March 2018

Lisa Beechboard - Distance Series Race 2

Sherry Celesia - Miami Half Marathon

"We are on the J and A training team, training for the Shamrock Marathon and we had 18 miles on our training plan for the day. We showed up early and knocked out 3 miles before the run and of course the 15 miles, so we showed by hand how many miles we had completed.

Thanks, again, for such great support, and the after party was amazing!"

Angelo and Sherry Celacia ran the Miama half marathon with Ana, their son's girlfriend.

"Celebrating Ana Paro’s FIRST race ever which happened to be a half marathon! Who does that!? She did great and even had a great kick at the finish! Congrats, Ana!"

Distance Series Race 2

Pictured: Kellie Hardison, Sally Horvath and Lisa Beechboard.

Miami Half Maathon

Pictured: Ana Paro and Sherry Celesia.

Please take photos and submit them to newsletter@TidewaterStriders.com

Distance Series Race 2

Pictured: Volunteers at Packet Pick Up 44

The RUNDOWN - March 2018

Angelo Celesia - Miami Half Marathon "My new knee did great ... a little slower but still upright"

Melissa Gutierrez Domon - Distancer Series Race 2 "Thank you for a beautiful scenic race at Ft. Monroe."

Distance Series Race 2.

Pictured: This group is members of Team Red White and Blue (Team RWB) an organization of civilians and Veterans that enrich Veterans lives through physical and social activity. First row: Letty Marino, Melissa Domon, Alicia Shoulta, and Melissa Day. Second row: Patrick Domon and Matt Zentz

Miami Half Marathon.

Pictured: Angelo Celesia.

Distance Series Race 2 Photo Credit: Cindy Meinen

Pictured: Volunteer at Water Stop, Race Day 45

The RUNDOWN - March 2018

Erica Whitefield - Distance Series Race 2

Peter Pommerenk - Distance Series Race 2

Today was Tidewater Strider Series #2 at Fort Monroe in Hampton, and we couldn't have asked for a better day to run! It was sunny and gorgeous along the course! After struggling with the stomach bug going around most of the week, I couldn't be more thrilled with the way today turned out for me! My glutes were engaged and doing their job! Finally, after nearly two years of fighting with my body, I'm getting stronger and making a comeback!

Thank you to RenĂŠe for the company today!

Great job Tidewater Striders Club on another race. Kudos to Stephen Phillips for the action picture!!

"Winner, winner, chicken dinner. Possibly the only time I ever finished a race before Steve!"

Distance Series Race 2 Photo Credit: Cindy Meinen Pictured: Peter Pommerenk, Steve Speirs and Andrew Hoffer

Distance Series Race 2.

Pictured: Erica Whitfield and RenĂŠe Brit .

46

Words of Wisdom for Beginners Tunes or No Tunes? dr1v3n.wordpress.com blog by Erica Whitfield

I often get asked if I run with music or not.

When I first started running during high school, I never ran with music. As I ran during my college years, when I was no longer on a team, and after, I found myself putting in my head phones more often.

When I first moved to the beach, I ran with music all the time. I found myself running with one ear bud in one ear so I could hear whoever I was running with talk to me. The more running I did, the more I listened to music.

The more times I did this, the more I changed my playlist. Then I decided to sign up for a 50K, and my coach recommended trying to run without music to listen to my breathing, how my body felt, and how my footsteps fell on the road and the trails as I ran. While running without music had become foreign to me, it was a welcome quiet. The silence allowed me to do exactly what my coach wanted. I listened to my breathing, and realized how ragged I sounded. I could feel my heart pounding. I could hear when I landed softly, and when I was slapping the ground with my heels too hard.

I started to appreciate the quiet. I prefer the peaceful quiet of no music in my ears even when I am running with friends. Now I just listen to my friends talk about whatever conversation comes up on our run, that day!

I do enjoy the silence on solo runs, quite often. It allows me to sort through my

thoughts, clear my head, and feel like I’ve let go of the load on my shoulders by the time my run is done.

While I do appreciate the quiet, I often am found with both ear buds in my ears on any given race day. I tune the world out when I am racing so that I can focus on what I am doing. I am paying attention to my pace and my breathing, and pushing myself. I like the music to distract me from those around me, and it’s helpful to have a playlist full of music I love to listen to!

Honestly, listening to music or not while you run comes down to personal preference. If you are contemplating listening to music while running, try it out with just one ear bud in your ear. That way, you can hear your own body and everything happening around you, first.

If you choose to run with music in both ears, be sure to keep the volume low enough to hear oncoming traffic and emergency vehicles. If you are on the trails, it is wise to run with only one ear bud in, as well, just in case a wild animal comes along. This way you won’t be startled if an animal crosses your path!

If you prefer to run without music, enjoy the sounds of nature happening around you!

Erica Whitfield is a runner, a writer and an artist from Virginia Beach. She can often be found outdoors with her chocolate lab, Murphy. Erica has completed multiple races, varying in distance from a 5k to a 50k. She has been a runner her entire life, and couldn’t be happier than on the trails!

The RUNDOWN - March 2018

Discounts for Tidewater Striders Chesapeake: Chesapeake Foot & Ankle Ctr. 10% Discount 436-5824 Great Bridge Cyclery 10% Discount Parts & Accessories, 4825149

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

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

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

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

Freedom Ford, Call 583-3673 for details

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

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

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

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

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

Conte’s Bicycle & Fitness Equipment

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

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

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

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

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

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

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

RUNDOWN Rates

Ad

Monthly advertising rates are as follows for Striders:

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

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

SportsLegalForms.com - 20% discount use code “STRIDERS”.

Strider Apparel and more..

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

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www.cafepress.com/striders

walker flyer

The Athlete’s Kitchen Chocolate and Your Sports Diet by Nancy Clark MS RD CSSD MS RD

If you share a love-hate relationship with chocolate, keep reading. And be thankful this so-called “bad food” offers benefits.

The Good News Chocolate is made from cocoa, a plant. It is a rich source of health-protective phyto (plant) nutrients, just like you'd get from fruits, vegetables, and whole grains. Two tablespoons of natural cocoa power (the kind used in baking) offers the same antioxidant power as 3/4 cup of blueberries or 1.5 glasses of red wine.

• Of all the types of chocolate, dark chocolate is the richest source of phytonutrients. Unfortunately, dark chocolate has a slightly bitter taste and most runners prefer the sweeter milk chocolate (with more sugar and saturated fat).

• One phytonutrient in cocoa is nitrate. Nitrate gets converted into nitric oxide, a compound known to increase blood flow and, in high doses, enhance athletic performance.

• Other types of phytonutrients in cocoa are flavonoids (also found in tea, apples and onions). Epidemiological surveys suggest these favonoids reduce the risk of heart disease in people who regularly consume chocolate (1).

The Bad News •Runners, like most people, commonly eat chocolate in bursts—a lot in a day, such as a reward on a Friday afternoon, or indulging on holidays such as Halloween and Christmas.

Depriving oneself of daily chocolate easily creates urges to binge-eat when given the chance. You know the scenario: “Sunday is my ‘cheat day’— my last chance to eat Chocolate Kisses for the week. I stuff ‘em in!!!” The question arises: Would enjoying two Hershey’s Kisses every day reduce the urge to devour the whole bowl of them at once?

Taking the power away from chocolate If you like chocolate too much—to the extent you have trouble stopping eating it once you start, an easy way to take the power away from chocolate (and other sweets) is to eat it more often in appropriate portions. Trying to stay away from it will backfire. Thank about it this way: Do apples have power over you? No. You give yourself permission to eat an apple whenever you want.

So why does chocolate have power over you? Because you try to not eat it.

To take the power away from chocolate, enjoy some every day, such as for dessert after lunch or planned into an afternoon snack. By regularly eating chocolate, it will become a commonplace food, just like eggs, apples, or carrots. Give daily chocolate a try?

Note to parents: Denial and deprivation leads to overeating in kids as well as in adults. Letting your kids enjoy—and self-regulate their intake of—candy is the better path than forbidding them to eat it. Do you really want to be the food police?

Living without cravings for chocolate Some runners believe they are born with a sweet tooth. Not the case. When the body is hungry (and runners’ bodies can get very hungry), it craves quick energy, sugar. The solution to sugar cravings is to prevent hunger by eating

enough quality-calories earlier in the day. Unfortunately, I meet way to many runners who believe food is fattening or they have no time to eat. They live with a niggling hunger that can easily explode into a chocolate binge. They are not chocoholics; they are just athletes who have gotten way too hungry.

Fortunately, there are ways to manage sugar cravings.

1) Prevent hunger by eating more breakfast and lunch.

2) Plan sweets into your overall healthful daily food plan.

Chocolate cake for breakfast?

If you would really enjoy eating chocolate as a regular part of your sports diet/weight management program, I suggest you eat chocolate at breakfast.

Yes, chocolate cake for breakfast enhances weight loss —at least, according to Daniela Jacubowicz PhD (2). In her research with 193 subjects with obesity (but no diabetes), half ate a 300-calorie protein-based breakfast. The others ate a 600-calorie breakfast that included protein plus dessert, such as chocolate cake.

She instructed both groups to eat the same amount of total calories: 1,400 (for women) and 1,600 (for men). In the first 16 weeks, both groups lost an average of 33 pounds per person. But in the next 16 weeks of the study, the group with the smaller breakfast complied poorly with the diet and regained an average of 22 pounds per person. The dessert-with-breakfast group continued to lose another 15 pounds each. By 32-weeks, they had lost about 40 pounds more than their peers.

Jacubowicz noticed those who had dessert with breakfast had fewer cravings for sweets later in the day for 2 reasons: 1) By frontloading their calories with the 600-calorie breakfast, they were less hungry and less likely to stray from the food plan.

2) When they satisfied their cravings for sweets/treats in the morning, they were less tempted to eat them later in the day.

So what does this research mean for you?

1) Eat a satisfying breakfast that leaves you feeling content. Do not stop eating breakfast just because you think you should, but rather because you feel satiated.

2) If you want a treat, such as chocolate, eat it at breakfast as opposed to overindulging at night. Really, is there a health difference between enjoying dessert after breakfast instead of after dinner?

3) Even on a weight reduction diet, you should eat what you truly want to eat, including chocolate, in an appropriate portion.

The bottom line By no means is chocolate the key to a healthy sports diet, nor is eating lots of dark chocolate preferable to snacking on apples and bananas. But we can certainly enjoy chocolate as a small part of a well balanced sports diet. Just make sure it does not crowd-out other nutrient dense foods. As always, moderation is the key.

Sports nutritionist Nancy Clark MS RD CSSD has a private practice in the Boston-area (Newton; 617-795-1875), where she helps both fitness exercisers and competitive athletes create winning food plans. Her best-selling Sports Nutrition Guidebook, and food guides for marathoners, cyclists and new runners are available at nancyclarkrd.com. For online workshops, see www.NutritionSportsExerciseCEUs.com. Her references for the article are below: 1) 2)

Buijsse B, Feskens EJ, Kok FJ, Kromhout D. Cocoa intake, blood pressure, and cardiovascular mortality: the Zutphen Elderly Study. Arch Intern Med. 27;166(4):411-7, 2006.

Jakubowicz D, O Froy, J Wainstein, M Boaz. Meal timing and composition influence ghrelin levels, appetite scores and weight loss maintenance in overweight and obese adults. Steroids 77(4): 323-331, 2012.

Saturday, April 21, 2018

5K run, 1 mile dog walk and Festival Portsmouth Pavilion (Union Bank and Trust Pavilion) 16 Crawford Parkway, Portsmouth, VA

5K Race begins at 9 a.m.

Walk begins at 10 a.m.

Fast and flat scenic course along Portsmouth’s waterfront! $25 through March 1, $30 March 2– April 1, $35 April 2-21 Register at runsignup.com

AWARDS

Overall awards Top 3 finishers, male/female = gift certificates to Running ETC. Top 3 K9 finishers = Bark Street Biscuit treats

 

19 and under as one age group



5 year age group awards, male/female

Registered runner/walker over 21 = 2 FREE O’Connor Brewery beers

 

Finisher medals for all participants



T-shirt to pre-registered runner/walker



FMI: Race Director, Linda Long: lindalumps@aol.com

FESTIVAL

A family and pet-friendly, tail-waggin’ good time! 

Cornhole Tourney



Food trucks



Face Painting and Kid’s Crafts



Pet Rescue Row



Artisan Vendor Village



Photo Booth



AND, NEW for our 10th Anniversary year… TeamZOOM dog show!

(day of race registrants are not guaranteed t-shirts)

All proceeds benefit the homeless pets at Portsmouth Humane Society. No rain date, and No refunds.

The RUNDOWN - March 2018

Tidewater Striders Scholarship Application 2018-2019 Scholarship Awards Tidewater Striders annually grant scholarships up to $3,000 to deserving member youth runners. Total awards granted each year typically ranges between $20,000 to $25,000.

Qualifications Applicants must be current members of the Tidewater Striders Running Club and must have been a member since November 1, 2017; and must be (or have been) a recent cross-country and/or track and field, road race running, or multi-sport athlete in the Hampton Roads area.

Instructions 1. Complete the application form specific to your status as either a current high school student who will be an entering freshman in the fall, 2018 semester or a current college student. Provide as detailed responses as possible. Attachments may be used to provide additional information you may wish to submit. Transcripts may be requested to validate academic status.

2. Email submission of your application is required. Send completed application as an attachment to Scholarships@tidewaterstriders.com . Receipt will be acknowledged – if receipt not received follow up with another email or phone call to 757-495-3551 to confirm.

3. Application must be received by April 15, 2018. Earlier submission of application is encouraged.

4. If you have any questions, call (757) 495-3551 or email Scholarships@tidewaterstriders.com .

Criteria for selection of scholarship recipients The Tidewater Striders Scholarship Committee uses four criteria to select scholarship recipients.

1. Academic achievement: achievements in high school or college; honor society, Dean’s list, etc.

2. Athletic achievement: athletic accomplishments in high school or college, or as demonstrated in road race running or multi-sport events.

3. School and community service and work experience: volunteer service to the community and school or college; membership in various community or school/college organizations; leadership roles in service organizations or school/college groups; work experiences for salary.

4. Tidewater Striders involvement: participation in Tidewater Striders races; volunteer efforts of applicant and family members in Tidewater Striders races and other activities.

Personal Information – All Applicants Completed this Section Name________________________________________ Date of Birth __________________ Last First Middle Month/Day/Year Home phone number __________________

Cell phone number __________________

Email address ______________________________

Member of Striders since: ______________ Month/Year Permanent address _____________________________________________________________ Number-Street City State ZIP

Names of Parent(s)/Guardian: ____________________________________ Strider members: Yes No 52

The RUNDOWN - March 2018

Tidewater Striders Scholarship Application* Due Apr 15th 2018 2018-2019 Current High School Seniors/Entering College Freshman Name____________________________________ College Entering ______________________ Last First Middle Current High School _________________________ Other High Schools Attended ________________ Current Coach’s Name _______________________ Coach’s Email_____________________ Future status as a college athlete (not required): ___Cross-country ___Indoor track ___Outdoor track ___Multi-sport ___Recruited ___Walk-On College Coach’s Name ______________________________ Email_______________________ Address__________________________________________ Phone number ________________ Academic Achievement High School Grade Point Average and Class Rank GPA: ____ Rank: ______ of ______ List Academic Honors: 1.

2.

3.

Athletic Achievement List high school or other athletic achievements (Personal Bests/Distances), meet placements, records, and honors; include respective dates.

1.

2.

3.

School and Community Service and Work Experience List extracurricular school activities (clubs, etc.), including leadership positions if any. Also list service to community organizations and work experience, including dates of service and names and phone numbers for possible verification.

1.

2.

3.

Tidewater Striders Involvement List most recent Striders events/dates you raced.

1.

2.

3.

List Striders events/dates at which you and/or members of your family (indicate which) volunteered.

1.

2.

3. *Add additional entries for each category as needed. Additionally, you may add an attachment of your resume if desired.

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The RUNDOWN - March 2018

Tidewater Striders Scholarship Application* Due Apr 15th 2018 2018-2019 Current Collegiate or Post-Collegiate Students Name____________________________________ College ______________________________ Last First Middle Status: ___Freshman ___Sophomore ___Junior ___ Senior ___Graduate School Coach’s Name* (If Applicable)_______________________ Email________________________ Address____________________________________ Phone number ________________ Other colleges attended/dates ___________________________________________________ Academic Achievement Current College Grade Point Average ______ Total College Credits _____ Undergraduate major/minor _____________________________________________________ List college academic honors: 1.

2.

3.

Athletic Achievement Intercollegiate sports involvement: ___Cross-country ___Indoor track ___Outdoor track ___Multi-sport ___ Recruited ___Walk-On ___Club sport involvement: Name sport(s) ___________________________________________ ___ Road race running competitions (5K, 10K, etc.) ___Multi-sport Events List intercollegiate competition or other athletic achievements (Personal Bests/distance), records, and honors; include respective dates.

1.

2.

3.

School and Community Service and Work Experience List extracurricular college activities (clubs, etc.), including leadership positions. Also list service to community organizations and work experience, including dates of service and names and phone numbers for possible verification.

1.

2.

3.

Tidewater Striders Involvement List most recent Striders events/dates you raced.

1.

2.

3.

List Strider events/dates at which you and/or members of your family (indicate which) volunteered.

1.

2.

3. *Add additional entries for each category as needed. Additionally, you may add an attachment of your resume if desired.

54

The RUNDOWN - March 2018

Run To Remember 5K Walk/Run Saturday, March 24th, 2018 – Race begins at 9:00 am Kids race to follow at 10:45am RACE COURSE: The 5K will be held on the campus of Hickory High located at 1996 Hawk Dr., Chesapeake, VA 23322. The course will include a flat cross country course through the beautiful surroundings of Hickory High School.

RACE DIRECTOR: Mr. Judson Sarver at (757) 421-4295 or Judson.Sarver@cpschools.com REGISTRATION: 5K Registration:

$20.00

5K Registration on Race Day

$30.00

Kids Fun Run

FREE

All checks made out to Hickory High School.

AWARDS: Top 3 Overall Male and Female, Top 3 winners in each age group Male & Female: AGE GROUPS: 15 & Under, 16-19, 20-29, 30-39, 40-49, 50-59, 60 & Older Last Name_________________________________________ First Name_____________________________________________ Address___________________________________________ City, State & ZIP________________________________________ Telephone #________________________________ Email________________________________________ Age on race day_____________________________

Gender: Male_______ Female_______

T-Shirt size (circle one):

XL

S

M

RACE TIMING BY:

L

XXL

MOUNTAIN MAN TIMING COMPANY

ALL RUNNERS MUST READ AND SIGN THE WAIVER BELOW IN ORDER FOR YOUR ENTRY TO BE PROCESSED I understand that a road race is a potentially hazardous activity. I should not enter the run unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete the race. I assume all risks associated with running in the event including, but not limited to, falls, contact with other participants, and the effects of weather including heat and humidity, traffic and the condition of the roads or trails, and all such risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of the acceptance of my entry, I, for myself and anyone entitled to act on my behalf, waive and release Hickory High School, the City of Chesapeake, race directors, race officials, volunteers, and all sponsors, their representatives and successors from all claims or liabilities of any kind arising from my participation in this event. I grant permission to all of the forgoing to use any photographs, motion pictures, recordings or any other record of this event for any legitimate purposes. This race is not intended for baby joggers, strollers, headphones, skates and dogs on leashes and I will abide by these guidelines.

Signature______________________________________________________________ Date_________________________________________ Parent/Guardian_______________________________________________________ (Parent or Guardian must sign if participant is under 18)

Date_________________________________________

55

The RUNDOWN - March 2018

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