Tidewater Striders May 2018 Rundown

May 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 20!

Upcoming Events Contents What's Up, Next? . . . . . . . . . . . . 3 President’s Corner . . . . . . . . . . 4 Campership Highlight . . . . . . . . 5 New Energy Highlights . . . . . . . 7 Vice President's Corner . . . . . . 9 Kenny's 100th . . . . . . . . . . . . . 10 Volunteer Thank You's . . . . . . 13 Adopt-a Schedule . . . . . . . . . . 14 Birthdays . . . . . . . . . . . . . . . . . 15 Healthy Nut . . . . . . . . . . . . . . . . 17 Striders on the Road . . . . . . . . 20 Beginner Tips . . . . . . . . . . . . . . 28 RUNDOWN Ad Rates . . . . . . . . 29 Athletes Kitchen . . . . . . . . . . . 30 Membership Application . . . . . 34

Great Neck 5K Run/Walk - Virginia Beach May 4

JFS Run, Roll or Stroll - Virginia Beach May 6

RunWalk for the Kids - Norfolk May 12

Dolphin Dash 5k Run/Walk - Virginia Beach May 19

J&A Racing Corporate 5K May 23

Elizabeth River Run 10K & Mile May 26

Triple RRR – Portsmouth May 28

Future Rundown deadlines: Follow us!

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May 21 for June Issue June 18 for July Issue

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The RUNDOWN - May

2018 - Issue Number 502

Striders Service Directory Board Of Directors Officers:

Committees:

(Offices held until end of 2018-board elections last 2 years)

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

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

com

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

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

Grand Prix: Running: Tim

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

The RUNDOWN is published monthly by the Tidewater Striders, a non-profit educational and recreational organization for running, walking and triathlon enthusiasts in the Tidewater Virginia area.

Opinions expressed in the RUNDOWN are not necessarily those of the Editor or the Tidewater Striders. Board of Directors.

lionrun@aol.com

Scholarship: Dan Edwards lionrun@aol.com or Jim Dare jamesdare2@cox.net Teams: Gene Edwards F14casper@cox.net Volunteer: Marie Price run@cox.net Walking: Randy Cook randycook48@cox.net Web Site: Jim Martin jcmartin67@cox.net Youth New Energy: Angelo Celesia coach@tidewa-

Click for AD rate info

terstriders.com

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What's Coming Up, Next?

Elizabeth River Run (Sat., May 26) • Where: Portsmouth Pavillion • Course: flat & fast, through the Naval Hospital, Olde Town and all along the spectacular Elizabeth River • Mile and 10K • Prices rise on April 15 • Register here

Strider Annual Picnic • Saturday, June 9 • 1205 Belvoir Ln, Virginia Beach 23464 • 1pm (swim at 4pm) • The Tidewater Strider social of the summer includes, as always, a Lake James swim headed up by Dan Neuland, followed by a dinner.

• RSVP by emailing picnic@tidewaterstriders. com. (Stop in anytime, but we do need a headcount - so please RSVP) 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

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President’s Corner Happy Spring!! It’s finally warmed up and we’ve got some pleasant racing weather ahead. I’m a little late in penning this month’s column because I wanted to wait until the results were compiled from the 24 hour Run for Cancer that was held this past weekend (April 28 – April 29) at Sandy Bottom Nature Park in Hampton. A record crowd of 231 toed the line on Saturday morning, at 7am, and ran, walked or both for the next 24 hours. The weather, which can be unpredictable at this time of the year, was perfect and the Park Rangers had the trails in great shape.

Our Team Tumor Busters, which I wrote about several columns ago, was able to amass 644 total miles among the 12 team members (all Tidewater Striders, I believe).

Leading the way, and setting a new Virginia State record for F 65-69 was our own Virginia Davis who did 76 miles!!

Dollars are still being turned in and as I mentioned, all of the money raised by this event goes directly to the American Cancer Society – the goal this year was $30,000, so we’ll see how close we get. The accompanying picture shows most of our team members standing in front of the Tidewater Striders banner, just before the start of the race. Virginia is holding a picture of Hartley Dewey, our former team captain and former Strider Board member who lost a courageous battle with cancer almost 2 years ago and who we dedicate our efforts to each year.

Don’t forget our next big Strider race, the Elizabeth River 10K and 1 Mile run – a Grand Prix, Super Grand Prix, Walking Grand Prix and Youth Grand Prix event on Saturday, May 26. Don’t wait until race day to register for this traditional Memorial Day race in downtown Portsmouth. It’s always a great race with a fantastic after-party just steps from the finish line – eat pizza and toast the start of the holiday weekend with your beverage of choice. Check our website for other area races now that the weather has warmed up.

That’s about it for now, gotta press send before I get whacked by our ever-vigilant newsletter editor who wants to get this issue in your hands (or on your screen) and I’m late in sending it to her. As always, please remember our men and women who are serving in the armed Forces to keep our great nation safe.

Stay warm!

Steve Shapiro 4

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A Note about our Campership Recipients Patrick Redmond Patrick Redmond has been running pretty much as long as he can remember. He began running with the New Energy group training shortly after his brother Travis started; Patrick was seven years old.

camaraderie and individual character.

He is proud of his improvement in weekly mileage, training pace, and his summer goals met, each summer and the opportunity to stay on a college campus.

Patrick truly appreciates the opportunity.

The whole family supports Patrick’s healthy outlet – Debbie, his mom is on our board and Travis continues to run for exercise, as a sophomore at University of Mary Washington.

Tidewater Strider’s camperships have allowed Patrick to reach summer running goals, make new friends near and far and also shaped him as a person.

He looks back over the last 10 years with pride at how far he has come (literally and figuratively), and the true friends he has made along the way.

Running with New Energy brought Patrick friendships that are still strong, even to this day. And although he was so young, when he started, running with the Striders gave him something healthy to be passionate about. And he was passionate, even then.

“I really appreciate all the support towards sending me to this camp.

Thank you, everyone.” Patrick Redmond

Today, that passion has blossomed to volunteerism with the Striders and running Cross Country, Indoor and Outdoor Track, at his high school.

Throughout the years, Patrick has volunteered at various races with the Tidewater Striders as well as with his high school team, Landstown High School.

Over the last several years, Patrick has been the happy and lucky recipient of camperships, from our organization.

This support has given him opportunities to attend the Brevard Distance Runners Camp.

This exceptional camp not only trains the youth members to run well on the steep hills of the Blue Ridge Mountain trails, but the team exercises really build team

The Redmonds: Tom, Debbie, Travis and Patrick

Running has been such a healthy outlet for him, over the years; Patrick doesn’t know where he would be if running wasn’t a part of his life. Without a doubt, Patrick knows that without the Tidewater Striders Youth and New Energy training, he wouldn’t have started running or be who he is, today.

When we meet a new child at the weekly training sessions, we see who he will become in the future. We’re proud of Patrick and proud of how the Striders are helping propel tomorrow’s runners.

Patrick looks back with fondness and appreciation from all the coaching he received. The mentorship, the coaching, and the friendships since joining the Tidewater Striders have truly made him the young man he is today. Today, Patrick Redmond runs with the Landstown High School team.

New Energy Youth Training series (ages 6-16) started March 12.

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

Camperships are available for Tidewater Striders youth members planning to attend a running camp, this summer. Club Camperships provide a partial camp tuition reimbursement. Awards based upon the number of applicants (range $50-$100). Request no later than June 15, 2018.

Send email including the date you joined us, last 3 races ran, Name, Date of Camp interested in.

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The RUNDOWN MayRUNDOWN 2018 December 2017 - -The

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.

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Kristin Shields - 2018 New Energy Youth Training series (Surprising Suffolk) Our newest recruits - all ready volunteering

Meghan Ashburn - 2018 New Energy POWER Youth Training series "Dominic and Julian are 3 weeks into their training with P.O.W.E.R. I'm so grateful for their wonderful (and patient) coaches. Even though the boys are identical, I bet the coaches can tell who is who in this photo" 7

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Cindy has an online photo album of group and individual shots at Virginia Beach Mount Trashmore training. Feel free to download the photo of your child - with no restrictions on use - click here. Thanks, Cindy!

Cindy Meinen - 2018 New Energy Youth Training series These photos were taken at the Mount Trashmore location. Lots of new faces and lots of enthusiasm. It is going to be a great year!

New Energy Mount Trashmore Photo Credit: Cindy Meinen

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Vice President's Corner We are still looking for entries for our Spring Creative contest (it is on Facebook - the graphic to search for is below). And don't forget to sign up for the walking Grand Prix (next event May 7th -the Jewish Family Services 5K in Virginia Beach).

Then, on to the ERR (Elizabeth River Run). Look for the 2016 History of the Striders on the website under Club History -- should be up by the end of the month! Lots of fun looking through the past!

Don't forget to put the Striders picnic on your calendar (June 9th) - 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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Kenny Greenwell Completes his 100th Marathon in Louisville, Kentucky Kenny and his wife Ruth now live in Florida, but they are still Tidewater Striders! In fact, one of Kenny’s biggest reasons to visit Virginia Beach is the Shamrock (photo, left, trying to keep warm) and Tidewater Striders’ Summer Series!

Kenny has been a long-time runner – over 20 years with us, while his career took him Kenny Greenwell keeping warm at the Shamrock. Photo from Indiana, to DC, and then Credit Sherry Celesia to the US Joint Forces command, here in Norfolk. Now retired, he and his wife travel to see us (and other places) more frequently.

is where Kenny found some lifelong running friends -from that one introduction.

During Kenny’s naval career, he was stationed on four different amphibious ships. It was their mission to transport and support Marines. When, in 1986, Kenny was moved into a Project Manager job at Crane to support Marine Corp Operations, he started running the MCM. He still remembers running by the gaping hole, as they ran by the Pentagon, in 2001 - truly a sad year – he could feel the presence of a brave field of runners.

Eight of Kenny’s marathons have been the Boston Marathon. Several of the Boston Marathons have been a Strider reunion and made the pre-race time very special for Kenny. His most memorable Boston Marathon was the 1996 100th Running of the Boston Marathon (over 45,000 runners!). We’re all proud that the Tidewater Striders represented after the marathon bombing in 2013 the Striders ran “Boston Strong.”

Ruth and Kenny’s latest trip took them – with several friends and friendly photographer Rick Graves, to Louisville, Kentucky, for Kenny’s 100th Marathon.

Eleven marathons have been in Indianapolis. One year, when signed up to run the ½ marathon at Ft Benjamin Park, Kenny ran the race for his cousin Patty (although she had run the marathon with him a few times, that year cancer struck). He took the medal to her, after that race, a week before she died – even in her pain, she could still show appreciation.

How has the running field changed over the years? Kenny says now that women make up over half the runners – he admires their persistence and focus – that focus allows them to simply not look as tired as him, as they cross the finish line. He also thinks the support and volunteers available have also changed. A lot has been learned about the needs of the runners in the last 30-40 years, too.

Expos are smooth-running operations, the start- and finish-lines are usually problem free (now that technology provides for a chip or strip timing with the running bibs and the mats that instantly record times). And our cities do a great job of hosting the big events and keeping runners safe. He remembers running his second Chicago Marathon in 1986, crossing the finish line and being handed a pint of plain yogurt – no other food was available. He truly appreciates volunteers at water stations – a true blessing to runners – and today, marathons provide more than water (sports drinks, gels and finish line eats). He appreciates all

Kenny Greenwell being escorted in by Betsy Graves & Karla Trout.

Photo Credit: Rick Graves

Twelve marathons have been in Louisville, including Kenny’s personal record marathon (2:41), and his 100th marathon. His favorite part of the Derby City Marathon is the run through Churchill Downs and the post-run party is an enjoyable event on the river front.

Eighteen of Kenny’s Marathons have been in Washington DC. The annual Marine Corps Marathon (MCM) has always been particularly special. Mel Williams and Kenny actually met in the mid-90’s, at the MCM start line.

Mel introduced Kenny to the Tidewater Striders and that 10

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Kenny Greenwell, continued those finish-line volunteers – especially in cold, rainy, miserable weather.

great running friends to show to see him finish. What a fun day it turned out to be and such a happy surprise.

Kenny’s Face – through the years.

Kenny Greenwell and friends and classmates Ted Morgan, Jerry Matthews and Mark Trout.

Photo Credit: Rick Graves

Photo Credit: Rick Graves

Kenny’s family is very supportive and between him, his oldest son Kent and granddaughter Sarah, they have three generations of runners – the family has completed a run on Thanksgiving Day, the last couple of years.

“I am so thankful for all the great friends and volunteers I have made through running. They have all made my life very special. Striders, you’re the best!” Kenny Greenwell

Of course Kenny’s family was in Carmel, Indiana to see him at my 99th marathon, in March. And although Kenny’s wife, Ruth, always planned to be there for his 100th in Louisville, Kentucky, he never expected so many

Kenny & Ruth have been married for 46 years and they have two sons and three granddaughters. Kenny’s mother and father attended early marathons. Mother would worry about my distance running, but always bought me running clothes for birthday and Christmas and jokingly said, “Well if you are going to die out there I want you to look nice!” Now retired, Kenny travels more frequently, owns and manages rental housing in Florida, donates blood frequently, runs and walks a lot. They live in Winter Haven, Florida..

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

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Adopt-a Schedule 2018 Adopt-A-Highway Schedule

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

Sunday, May 6 Sunday, July 22 Sunday, Sept 9 Sunday, Nov 18

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

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

Adopt-A-Trail Schedule

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

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

Hampton Roads Super Grand Prix

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

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

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

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

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Opportunities

Volunteer Thank You

Adopt-A-Highway and Adopt-A-Trail Almost every month there is a highway or trail clean-up followed by a social. Watch for the schedule on Tidewater Strider's website.

Membership Booth

Adopt-a-Trail Thank You's!

(Osprey and Long Creek trails, April 22) • Amiele Barakey • Dick Brothers • Chris Catoe • Rich Hildreth

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

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

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

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

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here.

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2018 May Birthdays 131 total (23 changing age groups)

Jill Broome Jamil Khan Travis Redmond Richard Bush Oleg Mitchell Michelle Gormley Luis Quiros Doug Berry Robert Palmore Liiy Joyner Lisa Hillian

Ellia Rodgers Joyce Ploeger Christine Schaffner Rebecca Nickle Liana Suthers Jim Brown Tom Harrington Tallie Meeks Michael Taylor Will Christian Kyle Kennedy Layla Simpson

May 2 May 4 May 4 May 7 May 13 May 16 May 16 May 17 May 20 May 20 May 21

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May 22 May 23 May 23 May 24 May 24 May 25 May 26 May 28 May 29 May 30 May 30 May 30

MORE ART BY DAY

PRESENTING SPONSOR

MARCH 9–MAY 13

MORE MAGIC BY NIGHT

This magnificent Asian lantern exhibition has transformed the Garden’s landscape with colossal works of art.

Tickets On Sale Now: LANTERNASIA.ORG

The Healthy Nut Fueling with Ancient Grains https://www.thehealthy-nut.com/ blog by Renee High Runners love their carbohydrates. Carbs are the main source of energy that fuels a runner’s ability to go the long distance. It’s not uncommon to hear runners talking about oatmeal, potatoes, sweet potatoes, pasta and rice when talking about what to eat to fuel a run. There are two questions I’m often asked, “What do I eat to fuel my running?’ or “What do I suggest he (or she) eat to fuel a run?” This is not an easy question to answer. It really depends on the individual. Some of my favorite carbs are farro and kamut but it’s amazing how many people have never heard of these grains before I mentioned them.

The name ancient grains are a group of grains that have one thing in common—their long history of cultivation and use, spanning a couple hundred years. Ancient grains include einkorn, farro, Kamut, and spelt, teff, millet sorghum and the pseudocereals quinoa, amaranth, buckwheat, and chia There are good reasons for their rise in popularity. They're high in protein, they're rich in vitamins, minerals, and phytochemicals; and they're high in fiber. Some like quinoa, millet and teff are gluten-free. Incorporating ancient grains into a healthy diet can help add diversity to an athlete’s plate, not to mention the serious health benefits from these nutritional powerhouses.

• Freekeh: It’s full of fiber and contains minerals such as selenium, potassium, and magnesium.

• Kamut : Kamut has a nutty flavor and packs in fiber and protein as well as several minerals, including selenium and manganese.

• Millet: Millet is a heart-healthy grain rich in copper, manganese, phosphorus, and magnesium.

• Spelt: Spelt is high in protein and fiber and has a distinctive nutty chewiness.

• Teff: Teff a nutritional powerhouse and leads all of the grains by a wide margin in calcium content. Just 1 cup of cooked teff offers 123 mg of calcium.

• Quinoa: Perhaps the best known ancient grain, quinoa is a complete protein since it has all nine essential amino acids. A 1-cup serving also provides approximately 20% of the iron and phosphorous needed on a daily basis.

Roasted Cherry Farro Salad (Recipe on next page)

• Amaranth: This grain is both gluten- and wheat-free and offers a nice boost of protein, calcium, and iron. It’s also the only grain documented as containing vitamin C. (Side note: this is my least favorite).

• Barley: This excellent source of fiber, manganese, selenium, and thiamine.

• Bulgur: Bulgur is a quick-cooking form of whole wheat.

High in manganese, 1 cup of cooked bulgur also provides about one third of the recommended dietary allowance of fiber and 5.6 g of protein.

• Einkorn: Thought to be the most ancient of wheat varieties, einkorn is higher in protein and key nutrients, such as beta carotene and lutein • Farro: The grain flavor is nuttier and richer tasting, and one of the more expensive grains. If you are preparing whole-grain farro, make sure to soak it overnight before cooking to allow softening of the grain. It’s rich in fiber, magnesium, zinc and B vitamins.

Some of my favorite meals include ancient grains. I’ve included Roasted Cherry Farro Salad (one of my favorite recipes) on the next page.

Renee High, MS, RN, RDN specializes in sports nutrition and weight management. She is an avid runner who has competed in 2 Olympic Trials for the marathon. She loves helping individuals reach their nutrition goals. Follow her on Instagram or on Facebook

Roasted Cherry Farro Salad From Jessica Levinson https://jessicalevinson.com/roasted-cherry-farro-salad-recipe/

Instructions 1. Preheat oven to roast at 400 degrees F. Line a small baking sheet with foil, coat with cooking spray, and set aside.

2. Combine farro and vegetable stock in a medium saucepan. Bring to a boil and reduce to simmer, uncovered, about 20 minutes. Cover pot, turn off heat, and let rest about 5 minutes. Transfer to a large bowl.

3. While the farro is cooking, toss cherries and shallots with olive oil and balsamic vinegar Course Side Dish Cuisine Nut-Free, Vegan

and spread in one layer on prepared baking

Prep Time 10 minutes Cook Time 20 minutes Total Time 30 minutes

through, until the cherries are tender and

Servings 6

sheet. Roast 15 minutes, stirring halfway juicy, and the shallots are caramelized.

4. Add roasted cherries and shallots, along with any released juices, to the bowl of farro. Add lentils, if using, salt, and pepper, to taste;

Ingredients      

1 cup pearled farro, rinsed 2 cups low-sodium vegetable stock 2 cups pitted cherries, halved (fresh or frozen) 1/2 cup sliced shallots (slice in half-moons) 1 teaspoon olive oil 2 teaspoons balsamic vinegar

toss everything to combine. Top with sliced mint and serve.

Recipe Notes



1 cup cooked lentils (optional) 1/2 teaspoon Kosher salt



Freshly ground black pepper, to taste

recipe.



1 tablespoon thinly sliced fresh mint

https://jessicalevinson.com/roasted-cherry-farro-



You can use fresh or frozen pitted cherries for this Recipe was provided by Jessica Levinson salad-recipe/

Renee High, MS, RN, RDN specializes in sports nutrition and weight management. Some of her favorite meals include ancient grains. She is an avid runner who has competed in 2 Olympic Trials for the marathon. She loves helping individuals reach their nutrition goals. Follow her on Instagram or on Facebook

The RUNDOWN - May 2018

Tidewater Strider Race Schedule May 26 Elizabeth River Run June TBD Strider Mile July 10 Strider Summer Series I July 17 Strider Summer Series II July 24 Strider Summer Series III THE LARGEST OUTDOOR OFFICE PARTY IN HAMPTON ROADS!

RUN NOW. WORK LATER. May 23, 2018 6:30PM

Harbor Park | Norfolk, VA To register, visit:

NORFOLKCORPORATE5K.com

TO BENEFIT

This is a throwback to a water stop at Shamrock 19

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Striders On The Road!

Critz Tybee Run Fest (5K, 10K, Half, 2.8M, Mile, Total) February 2, 2018 Tybee Island, Ga.

Tracy Hoffman 53:30 1:03:01 2:37:52 58:44 20:59 5:55.50 Heidi Sleasman 45:58 1:08:00 2:50:47 54:46 17:26 5:56:57

Frozen Penguin Half Marathon March 10, 2018 Brooklyn, N.Y.

Joseph Verdirame

1:58:01

Joe added: I finished 5th in my 60-69

A/G. The 1-4 runners were all incredibly young 60-63 year olds. It was very cold running along the Verrazano Narrows, but a lot of fun. Approximately 400 runners.

Charlottesville 10-Miler March 24, 2018 Charlottesville, Va.

Dave McDonald 1:20:41 Susan Hagel 1:34:36 Mary Hagel 1:34:37 Leonette Rael 1:49:48 Tom Randolph 1:22:46(2A/G) Amy Randolph 1:35:29

Charlottesville Marathon

MCM Access Granted 17.75K March 24, 2018 Prince William Forest Park; Dumfries, Va. Julia Blakeburn 1:58:32 Stanley Bryant 2:47:18 Douglas Burghart 1:40:32 Kevin Conlin 1:39:29 Melissa Domon 2:11:27 Dominique Doust 2:21:29 Jamie Eisner 2:11:28 Robert French 2:22:09 Michelle Gormley 2:15:10 Bridgette Grogan 1:51:13 Chris Holm 2:49:26 Marie Price 1:57:17 Bill Price 1:25:33 Molly Scudder 2:09:02 Steve Scudder 2:44:43 John Searing 1:38:45 Stela Turelli 2:39:33 Scott Ward 1:19:41 William White 1:54:48

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!

April 6, 2018 Charlottesville, Va.

Kim Mitchell

4:34:33 20

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Run the Bluegrass Marathon & 7 Miler March 31, 2018 Lexington, Ky. Half Marathon Dwight Kane

7 Miler Karen Schenck

Half

Miller Lite Charlottesville Marathon & Half Marathon April 7, 2018 Charlottesville, Va. Marathon

3:02:40

Kim Mitchell 4:33:52 Aaron Ransom 4:48:25 Jonathan Ransom 4:40:56

1:59:35

Half Marathon

Cooper River Bridge Run 10K

Colleen Corcoran Anita Ridge

April 7, 2018 Charleston, S.C.

Cindy Alexander 1:46:43 Ann-Germaine Danz 52:39 Bunny May 1:46:04 Terry ONeill 1:46:45 Lori Sherwood 1:46:00 Heidi Sleasman 1:09:04 Michael Taylor 1:01:42

1:47:39 2:14:44

Kim Mitchell - Charlottesville Marathon "Weather was rainy at times and got colder as the morning went along (and even snowed a bit later in the day). I appreciated the volunteers on the course and felt there were plenty of aid stations. Being used to running in flat Virginia Beach, for me this is a very tough, hilly race."

Umstead 100 Mile Endurance Run April 7, 2018 Raleigh, N.C. 50K

Michael Nicolaides

18:19:40

Stephen Durr

16:53:14

50 Mile

Charlottesville Marathon Pictured: 21

Kim and Sasha Mitchell

The RUNDOWN - May 2018

Cherry Blossom 10-Miler

Boston Marathon

April 8, 2018 Washington, D.C.

April 16, 2018 Boston, Mass.

Marathon

Jamie Eisner 1:51:18 Michael Murphy 1:29:20 Marie Price 1:50:53 Bill Price 1:16:40 Lauren Sommers 1:28:46

Kimberly Borges 3:45:11 Paul Brumund 4:40:40 Nancy Delaney 3:57:30 Kerry Johnson 3:46:20 Margaret Kopacz 3:53:13 Deborah Kopecky 4:52:08 James Lancaster 3:17:10 Michael Leech 3:25:37 Mark Manny 3:34:34 Meredith Obrien 3:44:53 Vincent Ortiz 3:44:50 Peter Pommerenk 3:16:56 Michelle Pressley 3:56:51 William Tallent 3:43:39 Sam Wittenberg 4:06:13

Rock 'n' Roll Raleigh Half Marathon & 5K April 8, 2018 Raleigh, N.C.

Stanley Bryant Kristi Chiles Cindy Huffman Paula Pennington

3:20:41 2:05:16 3:48:25 3:13:31

49:18

Singletrack Maniac 50K Trail Run

5K

Julie Hicks 21:29 Margaret Kopacz 43:32

April 14, 2018 Williamsburg, Va.

Shalisa Davis Bill Hart Steve Speirs

Garden Spot Marathon

7:48:24 5:37:27 4:26:19 (1 O/A)

Village

Half

April 14, 2018 New Holland, Pa.

John DiCarlo

2:14:49

Boston Marathon Pictured: William Tallent at the finish line with Cayden as a baby and 4 years later with Justice as a newborn. Congratulations, William!

Flying Pirate Half Marathon Paige had the best co-pacer ever!

Pictured: Sherry Celesia

22

The RUNDOWN - May 2018

Flying Pirate Half Marathon & 5K

Paige Kurtz - Flying Pirate Half Marathon Flying Pirate offered a lovely course, running through neighborhoods along the sound, around the Wright Brothers Memorial, and finally crossing into the shaded yet challenging rolling hills and trails of the Old Nags Head Woods Road.

April 14/15, 2018 Kitty Hawk, N.C. Double Dare Challenge (5K & Half Marathon) Chad Elvis Simpson 21:29 (1 A/G) 1:48:13 (1 A/G) Half Marathon Julia Blakeburn

2:25:02 John Carroll

2:54:00 Sherry Celesia

2:30:10 Angelo Celesia

1:56:06 (3 A/G) James Cole

1:35:42 (1 A/G) Paul Hoffman

2:18:18 Avinash Kelley

1:59:27 Heather Pierce

2:54:24 Holly Taylor

2:30:00 Eb Toro

2:01:22 5K Quinlan Carroll 31:47 (2 A/G) John Carroll

34:08

Results

Goldie Forbes - Flying Pirate Half Marathon

Flying Pirate Half Marathon

Pictured: Goldie Forbes, Sherry Celesia "Congrats to these amazing chicks! Great job Paige Kurtz, post-race!

Angelo Celesia (you have a twin..haha)! Thanks for the great time this morning, Danielle Robson Taylor! Cheering and blowing bubbles is hard work! with Sherry Celesia and Paige Kurtz at Flying Pirate Half Marathon."

and

Flying Pirate Half Marathon

Gotta get a photo with the pirate lady!

Pictured: Goldie Forbes, Sherry Celesia, Diana Lorditch and Paige Kurtz, post-race 23

The RUNDOWN - May 2018

Run for the Animals

Run the South Half Marathon

April 15, 2018 Onancock, Va. Half Marathon

April 15, 2018 Greensboro, S.C.

Michael Nicolaides

2:44:43 (Pacer)

Gene Bachman Betty Brothers Bob Brunner Virginia Davis Tony Heimer Terry Kelly Tom Murphy Jean Phelan Lori Sherwood

Cause for Paws Pictured:

Randy Cook and Debbie Dunn Cook

10K

1:51:27 (2 A/G) 2:10:55 (1 A/G) 1:54:56 (1 A/G) 2:40:32 (1 A/G) 2:14:35 (3 A/G) 2:13:49 (1 A/G) 1:46:42 (1 A/G) 2:23:30 (1 A/G) 3:03:28

Debbie Cook 1:25:44 (2 A/G) Randy Cook 1:13:37 (1 A/G) Jennifer Cowell 1:21:45 Steve Durr 1:47:52 (2 A/G) David Evans 1:51:27 (1 A/G) Yvette Ferguson 1:10:51 (1 A/G) Richard Freeman 43:49 (1 A/G) Helena Hunt 54:08 (1 A/G) Diana Junco 1:20:59 (3 A/G) Ernie Murray 54:28 (1 A/G)

Randy Cook - Cause for Paws Debbie Dunn Cook and I with our age group awards at the Run for the Animals representing Running Etc! Great event, Andrea Johnson Derby, as always!

24

The RUNDOWN - May 2018

Ann Rojas - Virginia Beach, with friends We call this photo: " Great run with some cool people! "

Selfie by Ann Rojas Pictured from top left: Laila MacGregor, Tara Skidmore, Marie Price, Ann Rojas and Nigeal Mentor

Gene Edwards - Victory at Yorktown 10K No Strider “Victory at Yorktown� for 2018.

The Tidewater Striders braved some tough conditions on a challenging course to take on the Peninsula Track Club and Colonial Road Runners during the 7 April Victory at Yorktown 10k. While we were handily defeated by a very strong CRR/PTC team 77.53 to 64.02, several Striders had outstanding individual performances to include: Nancy Delaney (1st A/G), Bill Price (3rd A/G), Jim Duffy (3rd A/G), Marie Price (2nd A/G), and John Walker (4th O/A and 1st A/G). Other team members included Bob Brunner, Richard Bush, Gene Edwards and new Strider members Greg and Blair Ellson (who dropped a respectable 64.29%). Congratulations to everyone on completing what was a character-building race.

Our next scheduled age graded team competition against PTC/CRR is 26 May during the fast and flat Elizabeth River Run 10K. If you are interested in participating as a team member, and defending our home turf, please contact Gene Edwards

Ann Rojas - Virginia Beach, with friends We call this photo: "Free advertising for Running Etc!" Selfie by Ann Rojas Pictured: Marie Price and Ann Rojas 25

The RUNDOWN - May 2018

SATURDAY, MAY 5

Renee High - Getting back from a run

Charlie likes to help with Hip Stretches.

R U N, U N W I N D, AND UNCORK

Please take photos and submit them to

New Kent Winery serves as the perfect backdrop for a race more focused on pampering than pacing. As soon as you cross the half or 5k ďŹ nish line, the lesson in luxury begins! Enjoy wine, yoga, a massage, wine stopper medal, and more!

newsletter@TidewaterStriders.com

SPORTSBACKERS.ORG

26

The RUNDOWN - May 2018

GREAT NECK 5K RUN/WALK It’s More Fun at Night Starting Time and Place

FRIDAY, May 4, 2018

VA BCH, VA

Rain or Shine

6:30 p.m. Church of the Holy Family 1279 North Great Neck Road Virginia Beach, VA 23454 Pre-registration packet pick-up and Race Day Registration: 5:30-6:15 p.m.

Course

Proceeds Benefit: Teacher 2 Teacher Education

5K runs through Laurel Cove Neighborhood

Entry

$25 per Adult $15 per student $55 a Family Non-runners $15.00 (Dinner and Music only) Price increases $5 on Race Day REGISTER ON-LINE AT www.5kgreatneck.com Make checks payable to: Holy Family Mail Entry and Payment to: Brian Alexander at Haiti Committee 1279 North Great Neck Road Virginia Beach, VA 23454 Questions: Greatneck5krunHF@gmail.com For more information visit www.5kgreatneck.com

Supporting 5 schools and 40 teachers in Baptiste Haiti

Awards

5K Men and Women (Top 3 in each group) 12 & under, 13-18, 19-29, 30-49, 50 and over Over all metals given to top 3 male and female runners

Special Participation Awards Best Homemade Super Hero Costume Fastest Barefoot Runner

Official Tidewater Striders Timing

Need Child Care during race? Child care will be provided during race for ages 1 and up. Check box below if needed!

AFTER RACE PARTY: DINNER and ENTERTAINMENT

Following the run, join your fellow runners for a Creole Dinner of black beans and rice. Quench your thirst with soda, a cash bar with beer, wine and Haitian rum and coke.

Dance the evening away to the DJ sounds of the best dance music.

SPECIAL AWARD FOR THE BEST HOMEMADE SUPERHERO COSTUME

ENTRY FORM: GREAT NECK 5K RUN/WALK for Haiti Education (please print) First Name __________________________________ Last Name ___________________________________________ Street Address____________________________________________________________________________________ City _____________________________ State__________ Zip Code ______________ Phone ____________________ E-mail __________________________________________________________________________________________ Age on Race Day ______________ Circle Gender: Male Female Amount Paid __________

Circle T-shirt size: S

M

L

XL

XXL

T-shirt is guaranteed if registered by April 22, 2018

Check box if child care is needed during race AGE OF CHILD _____________

Runner Agreement Wavier, Release & Acknowledgement: All participates are required to sign the wavier below.

I know that a three mile run/walk is a potentially hazardous activity. I should not enter a run/walk unless I am medically able to compete. I understand that this road run/walk is not intended for vehicles (skateboards, roller blades etc…) or distractions (headphones, dog on leash 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/walk. I assume all effects of weather, including heat or humidity, traffic and the condition 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 Church of the Holy Family, the Diocese of Richmond, the Holy Family Haiti Committee, Teacher 2 Teacher Ministry and the City of Virginia Beach, and all sponsors, their representative and successors from all claims or liabilities of any kind arising out of my participation in this event. I grant permission to all of the foregoing to use my photographs, motion pictures recording or any other record of this event for legitimate purposes. ___________________________________________________________ Signature of Runner/Walker

_____________________________________________________________ Signature of Parent/Guardian if under 18

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Words of Wisdom for Beginners Running Etiquette dr1v3n.wordpress.com blog by Erica Whitfield

Running etiquette is something that is not often discussed, but honestly, should be. Having run for most of my life, I have learned runner etiquette is not only appreciated, but expected. I have come up with a quick list of things to be conscious of whether you are running on the roads, trails, or during a race. 







When you see a runner coming towards you, provide room for them to pass as long as it doesn’t put you in the way of traffic. If it does put you in the way of traffic, step to the side and stop for the brief moment that let’s the other runner pass.

If a runner or cyclist calls out “on your left,” please move to the right so that they can pass you. As a courtesy to others you are about to pass, please use the same phrase, even if they are not running.

If you are running on a narrow road, sidewalk, or trail, do not run side by side with your running buddies as it makes it impossible for others to pass safely.

If you are running an out and back route, be sure to not make a sudden u-turn because others may be behind you and may run into you!

If you are using any type of fuel during your training (gels, blocks, granola bars, etc.), don’t leave the packaging behind on the ground.

Place it in your pocket until you see a garbage.  You are NOT bigger than a car, truck, bus, or RV. If they are barreling down the road, don’t cross the road in front of them or you risk serious injury!  Run against the traffic so that drivers, cyclists, and others can see you.  Pay attention to crosswalks, use the crosswalk buttons, and always watch for turning vehicles.  If you listen to music, make sure you can still hear sounds around you for your own personal safety and to watch out for traffic and emergency vehicles.  Seriously, don’t poop in someone’s yard in the wee hours of the morning. This made national news a few years back, and it really wasn’t necessary. Respect your surroundings; the neighbors will appreciate you for it!

Enjoy the miles, and please, use your manners! 

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 - May 2018

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

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

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

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

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

Freedom Ford, Call 583-3673 for details

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

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

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

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

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

Conte’s Bicycle & Fitness Equipment

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

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

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

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

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

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

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

RUNDOWN Rates

Ad

Monthly advertising rates are as follows for Striders:

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

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

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

Strider Apparel and more..

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

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www.cafepress.com/striders

The Athlete’s Kitchen Sports Supplements by Nancy Clark MS RD CSSD Sports Supplements: Buyer Beware?

Definition of a sports supplement: A food, food component, nutrient, or non-food compound that is purposefully ingested in addition to the habitually consumed diet with the aim of achieving a specific health and/or performance benefit.

The global sports nutrition supplement market (including sports foods, drinks and supplements) accounted for $28+ billion in 2016 and, with the help of rigorous advertising, is expected to almost double by 2022. How many of the products are moneymaking ploys marketed to uninformed runners? Unfortunately, too many.

Due to the plethora of products that have infiltrated gyms, fitness centers and professional running teams, I get questioned by joggers and competitive marathoners alike: Which of these supplements are actually effective?? Hands down, the most effective way to enhance your running pace is via your day-to-day sports diet, coordinated with a consistent training program. Eating the right foods at the right times creates the essential foundation to your success as a runner.

That said, specific sports supplements could make a minor contribution to small performance improvements for certain elite athletes. If you are wondering if the grass is greener on the other side of your sports diet's fence, here are some facts from the 2018 IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete.

• Supplement use varies across sports. It increases with the athletes' training level and age, is higher in men than women and is strongly influenced by perceived cultural norms. (For example, "Everyone" on my team takes creatine, so I do, too.)

• Get a nutritional assessment to be sure your diet supports your performance goals. No amount of supplements will compensate for a lousy diet. Find a local sports dietitian who is a Certified Specialist in Sports Dietetics (CSSD).

• Despite the ads you see for a zillion sports supplements, very few have strong proof of directly enhancing performance. These include caffeine, creatine, specific buffering agents, and nitrate. Period.

• Very little research with supplements offers definitive evidence, in part because the research is rarely done with elite athletes under real life conditions. Real life includes 1) multi-day track meets, competitions or events, 2) "stacking" supplements (such as mixing caffeine and nitrates) and 3) determining if, let's say, an elite runner responds the same way to a supplement as does a Division-3 collegiate runner.

Real life also includes your unique microbiome (the bacteria in your gut that influence your overall health and well-being). We do not yet know how much a microbiome—which varies 80% to 90% between individuals— influences effectiveness.

Supplements are used for many different reasons. Here's a breakdown of supplements by categories.

1. Supplements used to prevent/treat nutrient deficiency. Nutrients of concern for runners include iron (to prevent anemia), calcium and vitamin D (for bone health), as well as iodine, folate and B-12 for specific subgroups of runners, including vegans and women who might become pregnant.

2. Supplements used to provide energy. Sports drinks, energy drinks, gels, electrolyte replacements, protein supplements, energy bars, and liquid meals are often used to help meet energy needs before, during and after exercise. They are a convenient, albeit more expensive, alternative to common foods. They aren't magical or superior to natural food. They are just easy to carry, standardized and eliminate decisions about which foods would offer, let's say, the "recommended ratio" of carbs, protein and fat.

3. Supplements that directly improve performance. Caffeine, creatine monohydrate, nitrate, sodium bicarbonate, and possibly beta-alanine are the very few performance enhancing supplements that have adequate support to suggest they may offer a marginal performance gain. If you choose to use them, be sure to test them thoroughly during hard training that mimics the competitive event. Choose a brand that is NSF Certified for Sport, to minimize the risk of consuming harmful drugs. Every year, athletes get suspended for failing a drug test after they unknowingly took a supplement with an illegal ingredient...

4. Supplements that indirectly improve performance. Some supplements claim to enhance performance indirectly by supporting a runner's health and limiting illness. "Immune support" supplements that have moderate research to support their health claims include probiotics, vitamin D, and vitamin C. Supplements that lack strong support for their immuneenhancing claims include zinc, glutamine, Echinacea, vitamin E, and fish oil.

Tart cherry juice and curcumin show promise.

A supplement with strong evidence to indirectly improve performance by helping build muscle is creatine monohydrate. Questionable supplements without strong evidence for runners include gelatin and HMB. Adverse effects.

If some supplements are good, would more be better? No, supplements can cause harm. Too much iron can lead to iron overload. Too much caffeine increases anxiety. Supplements have been linked to liver toxicity, heart problems and seizures. In the USA in 2015, dietary supplements contributed to about 23,000 emergency department visits. That's partially because manufacturers are not required to show safety or assure quality of a supplement. Athletes beware — and try to simply eat better to run better?

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.

The RUNDOWN - May 2018

DON’T MISS AMERICA’S FRIENDLIEST MARATHON! NOVEMBER 10, 2018 Featuring Richmond’s historic architecture, river views, iconic street art, a downhill finish, and riverfront party!

- Bands, DJs, spirit groups, and Party Zones - Junk food stops, pizza, and cold beer - Finisher medals, blankets, AND more!

RICHMONDMARATHON.ORG

Anthem Health Plans of Virginia, Inc. trades as Anthem Blue Cross and Blue Shield in Virginia, and its service area is all of Virginia except for the City of Fairfax, the Town of Vienna, and the area east of State Route 123. Independent licensee of the Blue Cross and Blue Shield Association. ® ANTHEM is a registered trademark of Anthem Insurance Companies, Inc. The Blue Cross and Blue Shield names and symbols are registered marks of the Blue Cross and Blue Shield Association.

31

GREAT NECK 5K RUN/WALK The RUNDOWN - May 2018

It’s More Fun at Night Starting Time and Place

FRIDAY, May 4, 2018

VA BCH, VA

Rain or Shine

6:30 p.m. Church of the Holy Family 1279 North Great Neck Road Virginia Beach, VA 23454 Pre-registration packet pick-up and Race Day Registration: 5:30-6:15 p.m.

Course

Proceeds Benefit: Teacher 2 Teacher Education

5K runs through Laurel Cove Neighborhood

Entry

$25 per Adult $15 per student $55 a Family Non-runners $15.00 (Dinner and Music only) Price increases $5 on Race Day REGISTER ON-LINE AT www.5kgreatneck.com Make checks payable to: Holy Family Mail Entry and Payment to: Brian Alexander at Haiti Committee 1279 North Great Neck Road Virginia Beach, VA 23454 Questions: Greatneck5krunHF@gmail.com For more information visit www.5kgreatneck.com

Supporting 5 schools and 40 teachers in Baptiste Haiti

Awards

5K Men and Women (Top 3 in each group) 12 & under, 13-18, 19-29, 30-49, 50 and over Over all metals given to top 3 male and female runners

Special Participation Awards

Best Homemade Super Hero Costume Fastest Barefoot Runner

Official Tidewater Striders Timing

Need Child Care during race? Child care will be provided during race for ages 1 and up. Check box below if needed!

AFTER RACE PARTY: DINNER and ENTERTAINMENT

Following the run, join your fellow runners for a Creole Dinner of black beans and rice. Quench your thirst with soda, a cash bar with beer, wine and Haitian rum and coke.

Dance the evening away to the DJ sounds of the best dance music.

SPECIAL AWARD FOR THE BEST HOMEMADE SUPERHERO COSTUME

ENTRY FORM: GREAT NECK 5K RUN/WALK for Haiti Education (please print) First Name __________________________________ Last Name ___________________________________________ Street Address____________________________________________________________________________________ City _____________________________ State__________ Zip Code ______________ Phone ____________________ E-mail __________________________________________________________________________________________ Age on Race Day ______________ Circle Gender: Male Female Amount Paid __________

Circle T-shirt size: S

M

L

XL

XXL

T-shirt is guaranteed if registered by April 22, 2018

Check box if child care is needed during race AGE OF CHILD _____________

Runner Agreement Wavier, Release & Acknowledgement: All participates are required to sign the wavier below.

I know that a three mile run/walk is a potentially hazardous activity. I should not enter a run/walk unless I am medically able to compete. I understand that this road run/walk is not intended for vehicles (skateboards, roller blades etc…) or distractions (headphones, dog on leash 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/walk. I assume all effects of weather, including heat or humidity, traffic and the condition 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 Church of the Holy Family, the Diocese of Richmond, the Holy Family Haiti Committee, Teacher 2 Teacher Ministry and the City of Virginia Beach, and all sponsors, their representative and successors from all claims or liabilities of any kind arising out of my participation in this event. I grant permission to all of the foregoing to use my photographs, motion pictures recording or any other record of this event for legitimate purposes.

strider app

___________________________________________________________ Signature of Runner/Walker

_____________________________________________________________ Signature of Parent/Guardian if under 18

32

4th Annual VALOR RUN 10 Miler / 5K with 13 .1 Be Strong Be Worth Challenge May 20, 2018 8:30 am

First Landing State Park – The Narrows / 64th St. Entrance REGISTRATION: Registration fee includes: entry, 1 T-shirt, finisher medal, post-race party, photos, parking fee, and hydration. T-shirts sizes not guaranteed after 5/14.

VIRTUAL: Run your race anywhere. T-shirt and medal will be mailed after 5/20. *Must register by March 10, 2018 to be guaranteed a medal.

EVENT 5K 10 Miler Challenge

2/1 – 4/20 $45 $55 $80.00

4/21 – 5/19 $50 $65 $90.00

Virtual $45 $55 $80.00

Race Day $55 $70 $95.00

TIME / PLACE: Start and finish at the Narrows in First Landing (64th St. entrance).

PACKET PICKUP: There will be no race day packet pickup unless you are an out of state resident. Friday 5/18/18: American Brew, 3584 East Stratford Rd, Virginia Beach, VA 5pm-9pm Saturday 5/19/18: Fleet Feet, 4001 Virginia Beach Blvd, Virginia Beach, VA 11am-2pm 7:30 Race day registration at First Landing State Park if there are spots available.

8:30 Race start 5k and all 13.1 challenge runners for your 5k 9:30 Race start 10 miler 9:45 Awards 5K / 12:30 Awards 10 miler/overall challenge 12:30 post-race party at Murphy’s Irish Pub Awards: Top two male and female runners overall in the 5k, 10 miler, and 13.1 Challenge. The top two male and female finishers in each of the following age brackets for the 10 miler and the 5K only (challenge runners are not eligible for age bracket awards) 19&U, 20-29, 30-39, 40-49, 50-59, 60&O Make checks payable to VALOR RUN and mail with this form to: Valor Run: c/o Jeanne Catalano 3983 West Stratford, Virginia Beach, VA 23455 Register online https://endurancecui.active.com/event-reg/select-race?e=48960651 (No refunds) Event website: http://valorrun10miler.com Race director: Jeanne Catalano at racedirector@valorrun.org

……………………………………………………………………………………………………………………………………………………………………………………………

Registration Information LAST NAME:________________________ FIRST NAME:__________________ GENDER(circle): M F ADDRESS:_______________________________CITY:_______________STATE:________ZIP:__________ PHONE:__________________EMAIL:_______________________________AGE ON RACE DAY:_________ Circle event: 10 Miler

5K 13 .1

VIRTUAL _____ Registration fee (from above):_______________

T-shirt size (size not guaranteed): Unisex XS S M Waiver (must be signed):

L XL

XXL

I know that running a road race is potentially hazardous. I should not enter and run unless I am medically able and properly trained. I agree to abide by the decision of any race official relative to my ability to safely complete the run. I assume all risks associated with running and volunteering to work in club races including, but not limited to, falls, contact with other participants, effects of the weather, the condition of the road and traffic on the course, all such risks being known and understood by me. Having read this waiver and knowing these facts, and in consideration of accepting my entry, I for myself and anyone entitled to act in my behalf, waive and release Valor Run, USATF, Tidewater Striders, First Landing State Park, race officials, volunteers and sponsors from all claims of liability of any kind arising out of my participation in the race or associated activities. I grant permission to all the foregoing to use any photographs, motions pictures, recording, and/or any other record of this event for any legitimate purpose. This is a race conducted under the rules of USATF. I understand this race is not intended for baby joggers or strollers, headphones or dogs (except service dogs) and I will abide by these guidelines. I understand that if I am registering May 15 or later, t-shirts are not guaranteed.

Signature (parent or guardian if under 18):__________________________________________________

The RUNDOWN - May 2018

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The RUNDOWN - May 2018

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

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

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

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

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

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

35