Tidewater Striders September 2017 Rundown

September 2017 Edition

The e-RUNDOWN

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

State Records Broken at Strider 10 Miler Upcoming Events Labor Day Weekend Rock 'n' Roll** - Race or Volunteer

Text Jean Phelan 757-681-0248 to help with the Striders waterstop on Sunday or email Dave Harrah tidesbb@aol.com to help at the Expo Booth.

Saturday, September 23, 2017 Heritage Days** - Ahoskie, NC Sunday, September 24, 2017 Seashore Nature Trail 50K Training Kick-Off Join the Striders Coach, Elliot Nuss to get ready for the 50K; details are under the Race Calendar

Saturday, September 30, 2017 Neptune Festival Races 8K/5K Both Duane Lougee and Betty Brothers have unofficially set new Virginia age group records for ten miles at the Strider 10 Miler. Duane ran a 1:40:34 to set the record for 80-84 men; the previous record of 2:01:01 was set by Vernon Geary on November 14, 1993. Betty covered the 10 mile course in 1:25:14, breaking the record of 1:28:42 set by Joan Coven on November 3, 2012. The efforts of Rich Hildreth to certify the course in July are greatly appreciated.

Photo courtesy of Dan Edwards

Sunday, November 5, 2017 General Meeting for Board of Directors Nominations & Volunteer Party

Needed - Rundown Editor

Please note this is NOT a Volunteer Position but one of the paid positions that the Striders have. As always when transitioning, a new Editor may propose changes that will change the format and/or delivery method. Everything is negotiable. If you are interested, please contact the Club President, Steve Shapiro, sshapiro@hampton.gov

The RUNDOWN - September 2017

The RUNDOWN - September 2017 - Issue Number 496 Letters and Comments are appreciated, please send to newsletter@Tidewater Striders.com

Contents

President’s Corner . . . . . . . . . . . . . . 3 Rundown Editor Position Open . . . . 3 New Online Registration Site . . . . . . 3 Seashore Nature Trail 50k Training . 4 10 Miler Team Competition . . . . . . . 4 Strider Election Season . . . . . . . . . . 4 Editor Farewell . . . . . . . . . . . . . . . . . 5 Save The Date . . . . . . . . . . . . . . . . . 5 A Word from the Vice President... . . 7 JP Runs the World . . . . . . . . . . . . . . 7 Ultra Volunteers Needed . . . . . . . . . 8 Last Chance - Ocean and Coastal Recreational Use Survey . . . . . . . . . 8 More Research Subjects Needed . . 8 Grand Prix Sign-ups . . . . . . . . . . . . 9 Super Grand Prix Schedule . . . . . . 10 RRCA State News . . . . . . . . . . . . . 11 RRCA Championship Events . . . . . 11 Happy Birthday! . . . . . . . . . . . . . . . 11 Treasurer's Report . . . . . . . . . . . . . 12 Running Grand Prix . . . . . . . . . . . . 12 Join Sunny for her 1000th Race . . 12 Multi-Sport Grand Prix . . . . . . . . . . 12 Walking Grand Prix . . . . . . . . . . . . 12 Volunteer Opportunities . . . . . . . . . 14 BOD Meeting Minutes . . . . . . . . . . 15 Walk Committee Report . . . . . . . . 15 Welcome Aboard . . . . . . . . . . . . . 16 New Energy . . . . . . . . . . . . . . . . . 17 New Energy AAU Update . . . . . . . 17 Qualifying for Nationals . . . . . . . . . 18 Call for Nominations . . . . . . . . . . . 20 Athlete's Kitchen . . . . . . . . . . . . . . 21 Tidewater Striders Training Sites . 22 MWMS 5K . . . . . . . . . . . . . . . . . . . 23 ASYMCA Mud Run . . . . . . . . . . . . 25 Strider Summer 10 Miler . . . . . . . . 26 Striders on the Road . . . . . . . . . . . 27 Discounts for Tidewater Striders . . 28 Race Promo Codes . . . . . . . . . . . . 28 RUNDOWN Ad Rates . . . . . . . . . . 28

Striders Service Directory 2017 Board Of Directors Officers: Steve Shapiro, President (592-6720) sshapiro@hampton.gov Tom Randolph, Vice President (718-9460) Trando1000@aol.com Randy Cook, Secretary (642-0348) randycook48@cox.net Dan Edwards, Treasurer (717-0259) lionrun@aol.com

Grand Prix: Running: Needed Triathlon: Lisa Armistead

ljarmistead@cox.net Walking: Tom Gerhardt tg2613@email.vccs.edu Youth: Debbie Redmond* Hall of Fame: Bee McLeod 757-423-0256 bee.mcleod@cox.net

History: Jim Dare* Marketplace: Dave Harrah tidesbb@aol.com Board Members thru Dec 2018 Membership: Bob Brunner (757-270-0285) Randy Cook randycook48@cox.net

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

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

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

Tom Randolph* net Steve Shapiro* Volunteer: Marie Price run@cox.net Committees: Walking: Tom Gerhardt Advisory: Sam Wittenberg tg2613@email.vccs.edu Audit: Tim Robinson IdahoTJr.@yahoo.

Web Site: Tommy Neeson brewerpatricom ot@yahoo.com & Drew Midland* Awards: Barb Mathweson rbmathew@aol.

Youth: Angelo Celesia com 348-7038 Other Contacts: Banquet: Ada Lester ada@triduo.com Adopt-A-Highway: Rich Hildreth rmhilBudget: Dan Edwards* dreth@icloud.com Constitution & Bylaws: Tom Randolph* Adopt-A-Trail: Chris Catoe (425-6556) ccatoe@cox.net Elections: Susan Snead (285-7716) Tidewater Striders Club Coach: Elliot Nuss fitnuss757@gmail.com The RUNDOWN is published monthly New Energy: Angelo Celsia coach@ by the Tidewater Striders, a nontidewaterstriders.com profit educational and recreational Photography: Race Directors organization for running, walking and Web Site Manager: triathlon enthusiasts in the Tidewater Steve Speirs (478-6403) Virginia area. Opinions expressed in the webmanager@tidewaterstriders.com RUNDOWN are not necessarily those *Board members contact information is not repeated Please see their BOD listing for contact of the Editor or the Tidewater Striders information.

Board of Directors.

Officers are elected by BOD from BOD and serve 1 year terms from January thru December. Officers are elected at first meeting of BOD in January

Click for AD rate info 2

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President’s Corner Hello Striders:

Greetings from the last summer issue, as we prepare for one of the nicest seasons in the Hampton Roads area – fall. I think fall is my favorite season because the heat and humidity of summer finally leaves us, we enjoy cool temperatures, our race season is full of great races of all distances and we have one of my favorite holidays – Thanksgiving. Speaking of Thanksgiving, race flyers are being finalized for the 40th running of Turkey Trot, your Strider 10K that draws over 2000 participants each year! If you haven’t come out to run or walk this classic event, please plan to join us for the 40th running. If you’ve joined us in the past, you know what a great race it is – now with Finisher Medals, and I know you’ll be back again. If you don’t want to race, we’d love to welcome you as a volunteer, we can’t put on such a large event without hundreds of volunteers. This race benefits, as does our Mel Williams Memorial 5K held in the summer, the Tidewater Striders Scholarship fund, which last year awarded $27,000 to 15 deserving high school seniors and college runners in our community.

Speaking of our dear friend, Dr. Mel Williams, who we sadly lost last year and dearly miss, the Striders along with the Marine Corps Marathon race management came up with an idea to honor the “groundpounder”. A guaranteed entry into the Marine Corps Marathon has been granted to our club for a member to run each year. A selection committee will be instituting a qualification and application criteria soon for the 2018 Marine Corps Marathon. The Striders will pay the entry fee for the selected runner. There will be more information to soon follow this exciting news, so watch for it on our website, newsletter and/or social media. What a great way to honor someone who did so much for the Striders, our community and who has such a legacy running Marine Corps for so many years.

We have one more big race in our area, the 17th annual Rock n Roll half marathon on Sunday Sept. 3 and the 5K on Sat. Sept. 2, both at the Oceanfront. Always a great way to end the summer with a fabulous race, great party afterwards and great music…not to mention an excellent way to just hang out with friends. I hope to see many of you at the race or stop by our Strider booth at the Expo on Friday or Saturday and say hello. Please remember our men and women who are serving in the armed Forces to keep our great nation safe.

~ Steve Shapiro

Rundown Editor Position Open New Online Registration Site Please note this is NOT a Volunteer Position but an independent contractor paid by the Striders.

On Friday, September 1, the Tidewater Striders will shift to RunSignUp to join & renew memberships in the club and sign up for the club’s races. RunSignUp works with over 15,000 races and 500 clubs across the US to provide registration, membership, volunteer registration and many other services in the endurance space. RunSignUp has partnered with the RRCA since 2011 to help support their mission with great software. RunSignUp is built for runners by runners and we look forward to helping the Tidewater Striders for years to come.

Currently the Rundown is put together using Adobe InDesign and published on Issuu.com; The delivery method is via email using Constant Contact. None of these methods are set in stone. Please note the main responsibility of the Editor is to put the Rundown together. It is the responsibility of members, committees, and the Board to provide content. The Board will determine the final product that is required, currently that is an electronic magazine.

Except for better more reliable service, lower fees for batched transactions and new features, the shift should be seamless to our membership and race participants. New links will be provided where old the old Raceit links had been. Should anyone link into a dead Raceit option, go to www.tidewaterstriders.com to locate the new links.

If a member of the running, walking, and triathlon community accepts the position the chances of the output being pertinent are higher.

If you have any questions about the trials and tribulations of the position, contact the outgoing editor, Ada Lester, ada@triduo.com.

As always when transitioning, a new Editor may propose changes that will change the format and/or delivery method. Everything is negotiable. If you are interested, please contact the Club President, Steve Shapiro, sshapiro@hampton.gov

Our club page will be www.RunSignUp.com/TidewaterStriders

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Tidewater Striders Race Schedule September 2017 2-3

Rock 'n' Roll** - Virginia Beach

23

Heritage Days**

Ahoskie, NC

24

Alanton Mile & 5K

Alanton Elementary, VB

30

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

Yorktown Battlefield 10 Miler Team Competition

The Tidewater Striders will compete against our friends in the Peninsula Track Club (PTC) and Colonial Road Runners (CRR) during the 4 November 2017 Yorktown Battlefield 10 Miler.

This is a Hampton Roads Super Grand Prix event and is run on a USATF certified course (VA-12072-RT). We need to field a team of at least 10 Striders for this age-graded competition. This event is a good post MCM recovery run, the perfect taper run before OBX and a great way to check your fitness before the Harbor Lights Half. Don’t worry about pace, I first need to ensure we have 10 warm bodies so we don’t forfeit! Participants should register as individuals and will be eligible for individual awards.

October 2017 7

Aloha 5K

7-8

Crawlin' Crab Half & 5K

**

8

Lions Octoberfest 5K

Mount Trashmore, VB

14

Cape Henry Cape Henry Collegiate Campus - VB

21

American Cancer Society 5K Mount Trashmore, VB

28

Wicked 10K**

Virginia Beach

29

Mutt Masquerade 5K

VB Boardwalk

Hampton, VA

The top ten Strider finishers will count for age-graded scoring purposes. Team members must be Striders in good standing on race day and should wear the Strider singlet during the race.

Please contact Gene Edwards, gene.edwards3@gmail.com, if you are interested in participating. For more information on agegraded scoring and to see where you stack up go to: http://www. runnersworld.com/tools/age-graded-calculator.

November 2017

Saturday, Nov 4, 2017 - Club Race Postal Racewalk

Strider Election Season

Well, not really but the nominating Committee is starting to take nominations for the Board of Directors. Those that win the election will serve a two year term beginning in January 2017.

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

Redneck Romp 10 Miler & 5K** Wachapreague VA

Candidates can nominate themselves or be nominated by others before the General Meeting on November 5, 2017 which is also the Annual Volunteer Party at the Ocean View Fishing Pier.

Nominations are also accepted from the floor at the General Meeting.

December 2017 2

SMILE 5K

December 16, 2017 - Club Race

To be included on the ballot all nominees must answer the following questions and provide an electronic copy to the Nomination Committee via email. Preferred format is a word document with your name in the title of the document.

Seashore Nature Trail 50K

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

Your submission should include :

Seashore Nature Trail 50k Training Group

1. A brief personal biography

Start date: September 24th, 2017 Last Training Session: Dec. 10th, 2017

2. An answer to what you would like to achieve as a board member

Finish Date: Dec 16, 2017

3. An answer to what interests you on the board and why.

Submissions must be made by 5pm November 6, 2017.

Meeting Location: Direct Performance Physical Therapy parking lot 2247 W Great Neck Rd, Virginia Beach VA, 23451

Candidates will be introduced to the membership at the volunteer recognition party during the General Meeting portion of the party.

In addition, candidates may be nominated from the floor at the same time. Once nominations are closed on the floor no more nominations may be made. At that point all nominees are required to answer the above questions and turn into the nomination Committee by 5pm November 6, 2017.

Meet up time: Sundays 7:30 am Run Descriptions: Long runs increasing distance each week, building to the 50k race on Dec. 16th Please look to Facebook for weekly route details and updates.

Contact Elliot Nuss at 757-409-7350 or fitnuss757@gmail. com for any questions.

Please submit your nominations and any questions to the nominating Committee Rich Hildreth rmhildreth@icloud.com Jean Phelan jphelanrun@gmail.com 4

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Editor Farewell Dear Fellow Striders,

If all goes well with finding a replacement, this will be the last Rundown that I edit! The decision to resign as Editor has been long coming. As I look back on some of the first newsletters we did, it is apparent that burn out has occured and it is time for a fresh perspective. I also see burn out from contributors and committee members as contributions have dwindled....Except for Steve Scudder - he's as reliable as ever.

While Editor there have been three club Presidents, Rich, Jean, and Steve and one Treasurer, Dan. The VPs, Secretarys, and other Board Members have been numerous. Also one awesome webmanager, Steve Speirs, who I have enjoyed working with as we worked together to provide consistent data across the different formats of communicaton.

When TriDuo started editing the Rundown in July 2006, it was a group effort among myself and TriDuo employees. Wallie Polinski did most of the initial collation; Chris Downing, Allen Lester, and others put together montages, prepped pictures and I did the final collation but the grammer and spelling was checked by Wallie. If there have been mistakes lately that's because Wallie is no longer part of the process. Note the TriDuo was providing pictures for the Rundown for several years before that - one of the reasons that we decided as a company to apply for the job is that we were already making major contributions. Times do change - TriDuo has cut back from two hundred races a year to less than two dozen events (some not even as TriDuo). As the pictures are not the Editor's responsibility to create, TriDuo will still provide pictures when we cover events and possibly when Allen and I participate in an event - yes, we do run. However, members need to help and also provide pictures and articles.

I'd like to thank many of the members and professionals that provided articles over the years at various times. Some of the notable ones are Diane Haupt, Gene Bachman, Sheila Bailey, Wallie, Tommy Neeson, Steve Durrant, Mel Williams, Jim Browning, Steve Scudder, Steve Sheppard, Sam Wittenberg, Steve Scudder, and of course, Allen Lester.

As the Striders make changes to become more relevant in this age of mobile data devices that they do remember there is still a need to have info in one location. I think the biggest change that members haven't liked is the elimination of the printed Rundown. Not sure that can ever make a comeback but to eliminate the e-magazine format would be a mistake. Revitalize yes, eliminate no.

I am not stepping down as a member of the club or as banquet chair but just stepping away from this role. Of course that is also subject to change.

As I finish typing this I am pleasantly surprised to feel relief not regret, so the time is definitely right; I am looking forward to completing the turnover to a new Editor. I do ask that those who have thanked me for my service to demonstrate their appreciation by contributing content to the new Editor. Don't wait to be asked or nudged!

See ya at the races, Ada Lester, ada@TriDuo.com October Rundown Deadline is September 21 - please send contributions to newsletter@tidewaterstriders.com

Volunteers Adopt-A-Trail August 6, 2017

Amiele Barakey Jennifer Bowers Savannah Bowers Dick Brothers Chris Catoe* Chris Pieczynski Krissy Piecyznski Matthew Pieczynski Melissa Piecyznski Terence Toatley *Coordinator A special thanks to the Ocean Lakes Cross Country runners that came out with family members to assist. Chris said that a lot was done!

Save The Date

General Meeting for Board of Directors Nominations & Volunteer Party Sun, Nov 5, 2017 Ocean View Fishing Pier - Norfolk, VA Party with the volunteers and meet the Candidates for the Board of Directors. Nominations will be accepted from the floor. Volunteers are recognized with a special gift.

Awesome appetizers and adult drinks are provided.

Please RSVP to Tom Randolph - TRando1000@aol.com 5

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AWord from the Vice President...

"Be miserable. Or motivate yourself. Whatever is to be done, it is always your choice.” …Wayne Dyer

Race SWAG, “STUFF WE ALL GET”, can be useful. Good SWAG gets used and the not-so-good stuff gets tossed.

The Tidewater Striders have given away a great assortment of SWAG over the years. Reorganizing my closet, I recently noted: T-shirts, long sleeved shirts, singlets, sweat shirts, hoodies, race jackets and the like. Moving to my dresser I found running socks and several pairs of running gloves. Three different head sweats were there, too. A trip downstairs and I encountered running hats and visors. Plaques and medals abound. A clock was on my credenza, next to a Strider picture frame and beside a Strider desk lamp. In the kitchen, I came across beer glasses and wine glasses.

The cabinet contained an insulated mug, a Tervis insulated glass, Polar water bottles, a lunch sack, a lunch box, and an insulated cooler. Two different size gear bags and a back pack help me get my stuff to races. I always pack my Strider fitness towel, and one of the Strider beach towels (I like these so much I bought 10 extra)! My keys reside contently on the Strider key chain, and the Strider license plate frame on my car is not to be missed.

Dan Edwards and various Race Directors get the credit for acquiring most of the great Strider SWAG. We are a SWAG-rich club! It is hard to pick one favorite, but the Distance Series race picture montage, produced by TriDuo, is at the top! *** The next race in the Hampton Roads Super Grand Prix is the Neptune Festival 8k, September 30 at the Virginia Beach ocean front. Run and stay for the Boardwalk Art Show. ~Tom Randolph

JP Runs the World

Hmm, Tom set me up to give a shameless plug for Distance Series montages, but I decided to fill this space with a quick note about a fun run that we recently did at Smartmouth. Strider member JP Caudill is training/planning for the World Marathon Challenge in 2018! His goal is to raise $10,000 for pancreatic cancer along the way. This fun run was just a way to let people know about his challenge. Please note that the $10,000 goal is all going to PanCan, this is not being used to fund his races or training. His blog and FB page is bringing us all along for the adventure.

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The RUNDOWN - September 2017

Last Chance - Ocean Recreational Use Survey

and

Coastal

States in the Mid-Atlantic Region (Delaware, Maryland, New Jersey, New York, and Virginia) are working closely to better understand how and where people in the region participate in non-consumptive recreational activities (e.g. surfing, boating, swimming, birding, diving) in the ocean and along our coasts.

Through the Mid-Atlantic Regional Council on the Ocean (MARCO), the five states are conducting an online survey of people who participate in ocean and coastal recreational activities. The purpose of the survey is to understand what types of recreational activities people take part in throughout the Mid-Atlantic region, and what concerns recreational ocean users may have about other current and possible uses of ocean and coastal resources. This information will be used by States’ Coastal Management Programs to guide ocean and coastal management policies and programs and help inform Ocean Planning in the region.

Renee Britt and Sarah Paul exemplify the Seashore Volunteers - come out and join the fun in December.

Ultra Volunteers Needed

Volunteers are needed for The Seashore Nature Trail 50K at First Landing State Park on Saturday, December 16, 2017.

We want to hear from you! We invite you to take the survey by clicking on this link: Non Consumptive Use Survey. The survey only takes about 15 minutes to complete and will close on September 5, 2017.

Planning for the 50 K is underway, and we need your help again.

Our volunteers have made this 50K one of the most popular races in the area, also popular with Ultra Runners around the nation.

Every year, the runners attribute their success to the enthusiasm and assistance of the volunteers along the course.

Nick Meade GIS Coordinator Virginia Coastal Zone Management Program 804-698-4297 nick.meade@deq.virginia.gov

If you are running the race this year, encourage some of your friends or family members to volunteer with us.

We have a variety of volunteer positions available: Morning and afternoon shifts

Note from the Editor: I did verify the link and program. This is appropriate to our membership as many of us do more than just run/walk and on many of our runs, we do enjoy the Ocean and Chesapeake Bay. Please take the time to provide your input.

• Packet pick up (Friday, Dec. 15) • Packet pick up (Saturday, Dec 16)

More Research Subjects Needed

• Start and Finish line set up

The purpose of this study is to determine whether music changes that amount of calories you burn at rest. Participants will receive a free body composition exam via the Bod Pod.

• Road guards • Aid station workers • Finish line assistance (distributing food, water, helping to break down the finish line and race area, etc.)

To be able to participate in this study, you should: • Be aged 18-65 years

• Course Marshalls

• Have no metabolic disorder or significant cardiopulmonary disease

• Course Sweepers ( behind last runner starting at mile 22 to track last runner and gather flags and trash)

• Not be using any medications that are known to affect energy expenditure

• Post-race party assistance.

And, of course, all volunteers are invited to the post-race party.

This study is being conducted by Patrick Wilson, PhD, RD, Assistant Professor in the Department of Human Movement Sciences at Old Dominion University, and Zachary Splinter, a graduate student at Old Dominion University. If you are interested in participating or learning more, please send an email to zspli001@odu.edu or call 757-683-6407.

Email me at rplum1@verizon.net if you are interested in volunteering.

Looking forward to seeing all of you on December 16!

Rosemary Plum Volunteer Coordinator Cell: 757-615-3238

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Grand Prix Sign-ups

Adopt-A-Highway Schedule

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

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

Sunday, Sep 17 Sunday, Nov 12

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

10:00 AM 10:00 AM

Youth Grand Prix http://liveanswer.netfirms.com/New%20Energy.HTML

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

Hampton Roads Super Grand Prix The Super Grand Prix consists of four races from each of the Colonial Road Runners Club, Peninsula Track Club, and the Tidewater Striders. There is no cost to compete but you must register.at www.HRSUPERGP.com

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, October 15

Current Standings for Grand Prix are available at http://www. tidewaterstriders.com/results/2017-grand-prix-results

10:00 AM

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

Ware Insurance is pleased to offer Tidewater Striders a Life Insurance product that rewards your healthy lifestyle with discounted premiums.

Call me today to learn more.

Sidney S. Kellam, II President / Life Execu�ve 757-490-1166 Sidneyk@wareinsurance.com www.WareInsurance.com 9

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Everything for Runners!

Shoes Apparel Accessories www.runningetc.com 1707 Colley Ave. (Ghent) Norfolk, VA 23157 (757) 627-1500

1940 Laskin Rd., Suite 302 Virginia Beach, VA 23454 (757) 491-2340

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

2017 Hampton Roads Super Grand Prix Schedule Date

Southside

TBD September 16 September 30 October 14 October 28 November 4

Mile

December 16

Seashore Nature Trail 50K

Peninsula Area

Mulberry Island Half Marathon Neptune Festival 8K Run for the Hills 10k Governor’s Land 5k Yorktown Battlefield 10 Miler

Schedule is subject to change.

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

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Volunteer with the Striders During RNR The Tidewater Striders will be manning Water Stop #3, on General Booth Blvd. at the Virginia Aquarium/Ocean Breeze area for the Rock and Roll Half Marathon on Sunday, September 3rd. Set up time is 5:30. All supplies are furnished. Any questions, text Jean Phelan 757-681-0248. Sign up using the following link.

1.) Visit http://competitorgroupinc.volunteerlocal.com/ volunteer/?start_over&id=21865 2.) Input the password "WS3" 3.) Select the WS3 - Tidewater Striders shift and sign up!

RRCA State News 2017 RRCA Championship Events in VA/DC

Happy Birthday, Jon! The next age group doesn't get any easier; the competition stays the same for 10 year groups.

Genworth Virginia 10 Miler

Happy Birthday!

September 30 – Lynchburg RRCA National Championship https://www.virginiatenmiler.com/

In September, 120 Striders are celebrating their birthday and 25 are MOVING ON UP to a new age group.

Seashore Nature Trail 50K

December 16 – Virginia Beach

http://tidewaterstriders.com/seashore50K

Gar Williams Half Marathon

December 10 – Carderock Recreation Area Potomac, Maryland

Not down to run this year? No worries. You can still be involved in all the fun of Rock ‘n’ Roll Virginia Beach. Join our Race Crew and be a volunteer! Volunteers assist with nearly every aspect of the event, including half marathon start line, water stations and finish line on race day.

There’s plenty of spaces still available for individuals and groups. For more details click here: http://bit.ly/2bNnPbS

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Shalonda Shelton Nickolas Hagel Promise Hughes Sharon Rodier Kimberly Borges Tammy Sadler Jamie Miller Betty Virok Jon Leiding Jennifer Bowers Claire Henniker Cristina O'Sullivan Matthew Smigielski Shane Rogers Harry Haveles Dannielle Hall-McIvor Rebecca Lear Christine Schleicher Caroline Motley Donald Johnson Joyce Van Horn Angie Cunningham Laura Dorough Matthew Pieczynski Owen Hottenstein

Sep. 2 Sep. 4 Sep. 5 Sep. 10 Sep. 10 Sep. 10 Sep. 10 Sep. 11 Sep. 12 Sep. 13 Sep. 13 Sep. 15 Sep. 15 Sep. 16 Sep. 19 Sep. 20 Sep. 21 Sep. 21 Sep. 21 Sep. 26 Sep. 26 Sep. 27 Sep. 27 Sep. 27 Sep. 30

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Treasurer's Report pro

bal

Tidewater Striders

Profit & Loss June 2017

Jun 17 Income Club Race Reven 10-Miler Entries 50K Trail Ultra Eliz River Run Memorial Schol Race Revenue

22.00 6,816.20 7,309.00 462.00 14,609.20

Total Club Race Reven

667.85 22.35 1,599.11 70.00

Exec Race Comm Interest Income Membership Rev Newsletter Rev Youth Revenue Uniforms - Youth

Join Sunny for her 1000th Race

233.93 233.93

Total Youth Revenue

17,202.44

Total Income Expense Awards Club Race Expenses 10-Miler Eliz River Run

52.15 200.00 229.10

Total Club Race Expenses

429.10

ERC Race Oper's General Ops Website Expense

659.40 400.00

Total General Ops

400.00

Membership Exp Scholship Award Expenses

168.00 6.74

Social Act's Team Exp

550.00 230.00

Treasurer Youth Coaching Youth Devel.

9.80 900.00 750.81 4,156.00

Total Expense Net Income

13,046.44

Tidewater Striders Running Grand Prix October 28 - Wicked 10K November 19 - Norfolk Harbor 5K November 20 - Norfolk Harbor 1/2 Marathon November 23 - Turkey Trot 10K December 16 Seashore Nature Trail 50K Surf-n-Santa 5M TBD - Strider Mile 12

Tidewater Strider Linda "Sunny" Fox is about to complete her 1000th Race on Monday, September 11th at the Remembrance 5K at Norfolk Naval Shipyard. The race begins at 10am.

The first 200 to register and complete the run will receive a free T-shirt. Awards will be handed out for the top three male and female finishers in the age groups 24 &younger, 25 to 29, 30 to 37, 38 to 44, 45 to 49, 50 to 59 and 60 & older. Free BBQ after the race.

Open to all military ID card holders and DoD Civilians. Details here.

Tidewater Striders MultiSport Grand Prix September 9 Patriot Half September 10 Patriot Sprint September 16 OBX Olympic

Tidewater Striders Walking Grand Prix October - No Races November 4 One Hour Racewalk November 23 Turkey Trot 10K December - No races TBD - Strider Mile Page 1

The RUNDOWN - September 2017 Tidewater Striders

5:42 PM

Balance Sheet

08/07/17 Accrual Basis

As of July 31, 2017

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

25,891.62 90,472.23 50,262.36 50,262.36 10,052.47

Total Scholarship Restricted Funds

201,049.42

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

-854.97 100,323.95 45,207.69

Total Checking/Savings

371,617.71

Accounts Receivable Accounts Receivable

2,404.50

Total Accounts Receivable

2,404.50

Total Current Assets

374,022.21

Fixed Assets Accummulated Depreciation Equipment

-64,543.00 75,313.25

Total Fixed Assets

10,770.25

Other Assets L/T Note Receivable BrPtTri Pre-Paid Expense Chrono Rental

10,000.00 7,485.00

Total Other Assets

17,485.00

TOTAL ASSETS

402,277.46

LIABILITIES & EQUITY Liabilities Current Liabilities Accounts Payable Accounts Payable

6,287.34

Total Accounts Payable

6,287.34

Credit Cards Chase 6582 Chase Visa 6706

43.25 1,592.11

Total Credit Cards

1,635.36

Total Current Liabilities

7,922.70 7,922.70

Total Liabilities Equity Opening Bal Equity Retained Earnings Net Income

108,156.65 300,135.64 -13,937.53

Total Equity

394,354.76 402,277.46

TOTAL LIABILITIES & EQUITY

13

Page 1

The RUNDOWN - September 2017

Volunteer Opportunities

Tidewater Striders

Profit & Loss July 2017

Adopt-A-Highway and Adopt-ATrail

Jul 17 Income Club Race Reven 10-Miler Entries 50K Trail Ultra Memorial Schol Race Revenue NBG Sum Series

335.00 6,243.04 5,104.77 793.00 12,475.81

Total Club Race Reven

2,135.00 0.13 175.00 2,690.01

Exec Race Comm Interest Income Market Place Membership Rev

Almost every month there is a highway or trail clean-up followed by a social. In March the clean-up is scheduled the week before Shamrock Marathon and includes a cookout. The schedule is always in the Rundown and online.

Membership Booth

The Striders attend race expos to recruit new members as well as promote our events. Announcements are normally made in the Rundown; however, you can also 17,475.95 contact the booth manager to let him know you can help out as he may turn down opportunities if he can’t make it. If this 6,080.50 interests you, please contact Dave Harrah, 61.25 tidesbb@aol.com.

5,926.67

Total Income Expense Club Race Expenses Eliz River Run Memorial Scholarship Race Expen NBG Sum Series T S Dist Series Turkey Trot Race Expenses Club Race Expenses - Other

800.00 250.00 165.00

Race Volunteers

13,283.42

Total Club Race Expenses

47.14

Community Svc

50.08 2,259.52

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

400.00

Total General Ops

400.00

Market Pl Exp Newsletter Exp Scholship Award Expenses Memorial Scholarship Award Exp Strider Scholarship Award Expen

252.00 824.50

Rundown Articles

4,500.00 7,000.00 11,500.00

Total Scholship Award Expenses

54.20 150.00 900.00

Treasurer Uncategorized Expenses Youth Coaching Youth Devel.

Prof Dev & Bkgrd Ck's Yth Track & CC Meets Youth Devel. - Other

If you’re not running help out on race day as a course marshal, registration or at the Finish Line. If you are running, you can still help at packet pick-ups for the larger club events. For Club Races, volunteers are needed for all aspects of the event from race registration to course set-up and takedown along with the finish line. Check out the race schedule for upcoming events and than contact Dan Edwards to volunteer at an upcoming race.

46.00 98.80 1,550.00

Submit an article for the e-Rundown, ideas include but not limited to training routines, exercises, nutrition, funny stories, race reviews, favorite workouts, etc. Send articles to newsletter@tidewaterstriders. com

Committees

Contact the committee chair if interested in a specific area.

1,694.80 Grab those extra 50 points for the Grand 31,415.66 Prix competitions, VOLUNTEER!

Total Youth Devel.

Total Expense

-13,939.71

Net Income

14

Page 1

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

Minutes – Monday, August 7, 2017 The meeting was called to order at 6:40 pm at the Joint Use Library in Virginia Beach. Members present were Steve Shapiro, Tom Randolph, Dan Edwards, Randy Cook, Stephanie Manny, Gene Edwards, Tim Robinson, Deb Redmond, and Jim Dare. Absent were Jennifer Cowell, Drew Midland, and Marie Price.

Youth: Angelo Celesia, Steve Shepherd, and Elliott Nuss are discussing how to split up the duties of coaching the youth and getting the program to grow.

Old Business: The Board discussed running a ¼ page ad in the Virginian Pilot Pulse. Steve will check on the price and report back to the Board. Steve and Dan met with Jerry Frostick of J&A last week to discuss how we are working together so far this year. It appears that it did not work out the way the Board envisioned it.

So, the schedule for the Grand Prix will remain the way it is for the remainder of 2017 then it is up to each race director if they want to use J&A and their services in the future. Dan Edwards recommended doing Turkey Trot with our own staff and volunteers.

President’s Report: Bee and Goody want to thank everyone for their help with the raffles for the Mel Williams Memorial Scholarship 5K. Dave Harrah is looking for help manning the Striders booth at the Rock N Roll expo. We discussed having a fundraiser at Shorebreak Pizza to help the scholarship fund. The next Board meeting will be on September 5th at the Neptune Festival office in Virginia Beach.

Vice-President’s Report: Tom said that the next Grand Prix event is the 10 Mile on August 20th and hopes to see members from the Peninsula Track Club and the Colonial Road Runners there. The date for the annual volunteer recognition party is November 5th from 1-4 pm at the Ocean View Pier.

New Business: Steve talked to Bill Holloran to get help with our marketing needs. We have a company interested that offers 3 options for us to consider:

Treasurer’s Report: Dan led a discussion on where to place our CDs to get the best interest rates. A secondary consideration of where to place the money is for sponsorship opportunities.

2) Option 2 is also for 3 months but for $149.00 and would post 5-7 times a week.

1) They would work for a minimum of 3 months for $229.00 a month and post on social media 10 times a week.

3) Option 3 is in addition to one of the options above and they would train/coach interns for $49.00 per month with a $149.00 set up fee; the idea being that the interns would be trained and the company’s services would not be needed after 3 months.

Committee Reports: Audit: Tim Robinson said that our tax return has been filed and accepted by the IRS. Grand Prix: Tim is getting the data now from J&A and he has the standings up to date. He has also cleaned up the data base.

A motion was made, seconded, and passed to authorize the president, with the assistance of the executive committee to investigate the use of the above options, decide which is best and then engage the company.

Hall of Fame: Bee said that she has not received any new nominations yet.

Adjournment: The meeting was adjourned at 7:58 pm.

Membership: Strider Membership reached 1537 in July and that was the highest month ending total since August of last year (1541). The Striders ended July with 69-members ahead of end of month in June. This was largely due to the sign-ups at Summer Series. Membership was down 58-members from one-year ago (1595). There were 111-members that didn't renew as of August 1st, so we begin August with 1426-members, which is 9-members below that which we started July with.

Respectfully submitted, Randy Cook, Secretary

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

Nominations: Jean Phelan and Rich Hildreth will be seeking nominations to the Board soon and want to know if any Board member does not plan to run again.

2017 Walking and Participation Grand Prix (WGP) - August offers two WGP races: the Mel Williams Memorial Scholarship 5K on the 1st and the Strider Summer 10 Miler on the 20th. The WGP is open to all Tidewater Striders. Anyone wishing to participate can sign up on the Striders web site or email Tom Gerhardt at tg2613@email.vccs.edu.

Public Relations and Publicity: Drew said that social media is helping to get more new members.

Race: We need to talk up the August 10 Mile on Facebook and other social media. The Resolution Run on January 1st needs a race director or at least a co-race director. The new tentative date for the Strider Mile is September 15th at Benchtop Brewing in Ghent. Race It is being shut down in a few months so the Board has to determine if we want to use Active, Run Sign Up, or Chrono Track for race entries and as our membership database.

Scholarship: 391 runners signed up for the recent Mel Williams Memorial Scholarship 5K and more of the scholarship winners participated than ever before. A great time was held by all and everyone seemed to enjoy the raffle prizes and the new course.

15

The RUNDOWN - September 2017

Welcome Aboard

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

Bryan Bejarano Macicay Burke Don Culkin Matthew Culkin Michael Culkin Christopher Dimaya Somer Dimaya Sean Gideon Jameson Greene JoAnna Greene Shawn Greene Kalaya Gross Leah Gutierrez John Hartzell Kyle Kennedy Lucas Kent Davey Lanier David Lanier Eleanor Lanier Eli Lanier Lauren Lanier Nicholas Martisch Eloise Mattix Margot Mattix Micah Mattix Theresa Mckenzie Daniel Miani

ThE AnAToMy of A wicKed Race

Evie Miani Paul Miani Cheryl Miemczewski Thomas Miemczewski Cole Moran Rebecca Nickle Abby Oliphant Henry Pledger Rebecca Pledger Billy Reed CJ Reed John Reed Maggie Reed Sammy Reed Sarah Reed Alexis Renshaw Bryce Renshaw Chase Renshaw Haley Renshaw Jennifer Renshaw Max Renshaw Seth Renshaw Sophia Renshaw Trey Renshaw Candace Williams Mary Williams Randy Williams

three blue Moon beers at the finish costume contest live Music And beacH party

fun with all your friends

Huge smiles!

1K

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16

The RUNDOWN - September 2017

New Energy - Tidewater Striders Youth Running Group Director of New Energy: New Energy AAU Update Elliot Nuss fitnuss757@gmail.com 757-409-7350

This summer, your youngest Tidewater Striders counterparts, the New Energy Youth Running Team, had a full schedule, even though our normal training sites were off from practices. First, nearly 30 runners from all the various New Energy training sites took part in District AAU Track & Field Meet in early June in Portsmouth, against over 1400 athletes from around the State. The Top 16 in each event that day qualified to move on to Regionals, a 5 state competition always held in late June/Early July. Our New Energy crew moved 24 athletes on to Regionals.

Youth Committee Chair: Angelo Celesia coach@tidewaterstriders.com 757-288-7715

Let the Fall Season Begin Virginia Beach Training Site Mt. Trashmore - Kid’s Cove area facing South Blvd.

Tuesdays/Thursdays, 5-6 p.m. Starts September 7 fitnuss757@gmail.com

At Regionals, held over a 3-day period in Gloucester, VA, New Energy fared very well. The Top 6 Finishers in each event by age group, at Regionals earned the right to be called AAU National Track & Field Qualifiers. New Energy boasted 12 such qualifiers, by the end of that weekend, the second highest total in recent memory. All of our National Qualifiers are listed below. Of special note, Rachael Zimmer, Qiana Boyd(2 events) and Tyler Gray were individual event champions! Also, those with ** qualified for Nationals in 2 events and those with *** made it in three events!

James Moore (9 yr old 1500m) Nathaniel Quiroz (9 yr old 1500m) Rachael Zimmer *** (10 yr old 400m, 800m, 1500m) Noah Boyce ** (11 yr old 800m & 1500m) Seth Sadler ** (12 yr old 1500m and 3000m) Qiana Boyd *** (13 yr old 800m, 1500m, 3000m) Kaya Boyd (15-16 yr old Javelin) Ryan McCulloch (15-16 yr old 3000m) Mason Morgan (15-16 yr old 3000m) Tyler Gray (15-16 yr old 3000m) Cierra Sheppard (17-18 yr old 3000m) Tucker Grochowski *** (17-18 yr old 800m, 1500m, 3000m)

Suffolk Training Site Sleepy Hole Park Starts September 7 Monday/Thursday 5:30-6:30pm NewEnergySuffolk@gmail.com Norfolk Training Site Lakewood Park Starts September 7 Thursdays 5:30-6:30pm Dave@mediationhamptonroads.com Chesapeake Training Site Chesapeake City Park Starts September 7 Tuesdays/Thursdays, 5:30-6:30 p.m. frank.scaringello@gmail.com Peninsula Training Site Big Bethel HS Starts September 7 We meet in the parking lot by the tennis courts behind the school.

Tuesdays/Thursday 5:30 – 6:30 pm.

Thomas.tate21@gmail.com

With Nationals slated for a full week, 7/28-8/5, in Ypsilanti, Michigan at the Eastern Michigan University track, our team ended up only sending a couple qualifiers, but those two represented us nicely. Tucker Grochowski, who is still a 16 yr old, but who will turn 17 later this year so races against 17 and 18 yr olds, placed in the Top 20 in the Nation in the 17-18 Yr old 3000m (19th place), 35th in the 1500m and 31st in the 800m, during his busy week in Michigan, with races on Monday, Wed and Sat. Tyler Gray rounded out a successful summer by coming in 45th place in the Nation in the 15-16 yr old 3000m, held on the final Saturday of competition.

P.O.W.E.R Training Site Mt. Trashmore (near Kids Cove) Starts September 12 Tuesdays 5-6 pm me_koob@hotmail.com Volunteer Coaches are always needed especially as our youth running team grows. If you are interested please contact the Steve Sheppard or Angelo Celesia coach@ tidewaterstriders.com

All New Energy Runners are encouraged to run road races, track meets, or try cross country(XC), as their strength, speed and endurance develop, after practicing a while with us. This fall, we'll have the opporunity to show our skills at a couple local XC Meets, and also will travel to our State/Regional Meet at Pole Green Park in Mechanicsville in November. National XC Meets for AAU and USATF, the two national competitive associations for youth runners, are held in late Nov/Early Dec. AAU Nationals this year is being contested, 12/2 in Charlotte. Please contact New Energy's AAU/USATF Team, Lead Coach, Steve Sheppard for more info on this fall's XC Meet schedule, at newenergysuffolk@gmail.com or talk with your New Energy Site Lead Coach, who'll get you more info!

Represent New Energy in Style

Growing fast? Order new New Energy Gear Now. Singlets, shorts, sweatshirts, compression gear is all available at http://liveanswer.net/newenergy/NewEnergy%20Store.html.

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

17

The RUNDOWN - September 2017

Qualifying for Nationals

To the left is Tyler Gray leading an unidentified competitor as he heads to the win in the Regional 3000m. This was early in the race as he won handily over the other 15 runners. Above: Tucker Grochowski (First blue singlet from the right) is securing his second place finish in the 800m; at regionals, Tucker had three second place finishes. In this same picture to the far right in New Energy blue is Marcus Ramos, a brand new memmber of Tidewater Striders and New Energy. Marcus just missed qualifying for Nationals with a 7th place finish. Keep an eye out for Marcus and Tucker during Cross Country season. Coach Sheppard expects great things for these two gentleman along with many other Striders that were recently mentioned in the Virginia-Pilot Cross Country preview. Mentioned were Kasey Sutryk, Lauren Nery, Meredith King, Elle Lambert, Chase Osborne, & Tucker. Marcus is team captain at King's Fork High School in Suffolk where his goal is to lead the team to a State Berth in Class 4. Along the way Marcus is focused on beating the school's Cross Country record set five years ago by his brother, Miguel. Pictures and details provided by Coach Sheppard.

k l a W b l u B n o i l l Mi 2017

More Nights to Walk this Year!

Coming soon! For 21 nights, walk through two miles of spectacular light displays with family and friends.

Nov 10-Nov 30 4pm-8:30pm NIGHTLY SPONSORED BY

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18

The RUNDOWN - September 2017

Renew now if your name is listed below

While complete membership information is always available on the Strider website at www.tidewaterstriders.com/pages/club_ membership. The Striders have just migrated the club registration system to RunSignUp.com. Our club page is https://runsignup.com/ tidewaterstriders. Advantages include more reliable services and lower fees for batched transactions. Turkey Trot registration will open shortly on this platform but the 50K will stay on RaceIt for now. Please note that RaceIt is getting out of the race registration business.

If you click on a bad link somewhere, please let someone from the Striders know. If on the website that would be webmanager@ tidewaterstriders.com and if a race link let races@tidewaterstriders.com know. Bad newsletter links should go to newsletter@ tidewaterstriders.com

Membership Expires September 1, 2017 - This is your Last Rundown.

Susan Ashley Elizabeth Barrett Lizzie Berman Patrick Boyd Isabella Butler Kristina Costabile Glenda Dennison Susan Dillard Lanny Doan

Jim Duffy Adrian Durdle Aloana Hall Jena Hembree Jason Kuzmicki Randi Kuzmicki Margaret Lundberg Tanya McInerney Rosalinda Perez

Lucas Poljacik Bill Price Robert Rantanen Sophie Roush Andrea Sams Chris Sams Donovan Sams Isaiah Sams Jason Sams

Diana Scofield Bodhi Squillace Dominic Squillace Mindy Squillace Teagan Squillace Meagan Storey

Benjamin Albala Brennan Anderson Chloe Anderson Colby Anderson Joshua Anderson Lisa Anderson Michael Barnes Jennifer Beasley Anna Behmer Sean Carnal Todd Carnal Rebeka Chaix Chris Clavin Alexis Dandridge Jordan Dandridge Berek Dostie Ruth Forehand Jackson Frey Jensen Frey Christopher Goodson

Mason Goss Sally Greb Zed Hameed Zena Hameed Brett Hewett-Sollars Christen Higginbotham Elijah Higginbotham Levi Higginbotham Rachael Higginbotham Eddie Hill John Hill Laura Hill Kimberly Howell Victoria Ketzler Addison Klassen Caleb Kluzak Elle Lambert Julia Lambert Kathy Lambert Ted Lambert

Jessica Lettiere Verona Lindo Hailey Lindsay Sam Lindsey SeanJay Martin Jamie Matthews Philip McCollum Caitlynn Melanson Evan Melanson Alexi Messman Mykell Messman Terry Messman Brooke Miller Heather Morgan Masons Morgan Olivia Morgan Riley Morgan Lesleyanne Mulkey Tyler Patrick Tony Pirrone

Adi Pricer Karen Redmond Octavia Rinehardt Sophia Roberto Ethan Scott Alex Shearin Susan Sheets Patricia Simmons William Simpson Aryan Singh Alexander Smith Mary Spear Rhys Tepovich Jeff Terry Sean Toohey Addison Vandyke Joe Wood Davis Young

Christy Biswell Cooper Biswell Parker Biswell Patrick Bowler Richard Bush Benjamin Chacon Emma Chacon Ashley Cooper Kenneth Greenwell Mark Guzzo Pontus Hedin Tony Heimer Lafrederick Herring Courtney Johnson

Graham Johnson Hunter Johnson Jeffery Johnson Susan Johnson Taylor Jones Daniel Joseph Michael Joseph Patrick Joseph Samuel Joseph Louis Landreau Ethan Lemerande Shelby Lemerande Thomas Lettis Alexander Marcou

Catherine Marcou Helen Marcou Michael Marcou Starr Marcou Claire McCrary Susan Mitchell Abigail Motley Caroline Motley Rebecca Motley Austin Muniz Braden Muniz Crit Muniz Shelby Muniz Heather Pardue

Jason Pardue Tisha Paredes Vance Plevyak Dai Roberts Denise Roberts Robert Seeley Stacey Seeley Terence Toatley Hannah Todd Annette Van DerVeer Gary Van DerVeer Haley Vandyke Ingeborg Wobig Noelle Wobig

Membership Expires October 1, 2017 -

Membership Expires November 1, 2017 - Renew in time to vote for the new Board

19

The RUNDOWN - September 2017

Call for Nominations Tidewater Striders Hall of Fame Nomination for the Class of 2018

Nominations are open for election to the Tidewater Striders Hall of Fame, Class of 2018. Individuals may be nominated for their accomplishments in the areas of competition, volunteerism, or profession-related endeavors, or a combination of these areas. A maximum of five (5) members will be inducted for the class of 2018.

Individuals nominated for membership in the Hall of Fame must have been members of the Tidewater Striders for a minimum of ten (10) years. Individuals may use a self-nomination process or be nominated by other club members, the latter having been members of the Tidewater Striders for at least five (5) years. Self-nominations will receive the same respect and consideration as member-sponsored nominations. Individuals who are currently on the nomination list may update their nomination information.

The nomination form may be found on the club’s website, www.tidewaterstriders.com. Scroll to the bottom of the front page and, under the heading Documents, click the Hall of Fame Nominations link. Details regarding required information, accompanied by an example of a submitted nomination, are presented. Please follow the example presented to submit your nomination.

A list of the 37 members inducted in the classes of 2011-2017, along with some of their major accomplishments, may also be accessed on the Website. Click Pages at the top of the front page, and scroll down to click on Hall of Fame Members. A number of individuals are already on the nomination list for 2018. You may contact the chairperson of the HOF committee, Bee McLeod (bee.mcleod@cox. net) to ascertain whether your proposed nominee has already been nominated.

Nominations must be received by November 1, 2017. Specific directions for the nomination process are presented on the website and must be submitted electronically in Word format. A specific font and font size is recommended. Email to Bee McLeod at bee.mcleod@ cox.net The Hall of Fame committee will select the inductees by mid-December, 2017. Nominees selected for induction by the committee will be notified before the end of the year, and will be inducted into the Hall of Fame at the Tidewater Striders Awards Banquet in early 2018.

20

The RUNDOWN - September 2017

SportsNutrition Nancy Clark MS RD www.nancyClarkRD.com

The Athlete’s Kitchen Why Am I Not Getting Leaner…?

“I religiously track my food and exercise. I’m eating 1,300

calories (the number my tracker told me to eat if I want to lose 2 pounds a week). I’ve been following a strict diet and the scale hasn’t budged. My friends tell me I am eating too little. I think I must be eating too much because I am not losing weight. I feel so confused… What am I doing wrong?”

I often hear this complaint from weight conscious people who don’t know if they are eating too much or too little.

They believe fat loss is mathematical. Exercising 500 calories more, or eating 500 calories less, per day will result in losing 1 pound (3,500 calories) of fat per week, correct? Not always. Weight reduction is not as mathematical as we would like it to be.

Is it a diet or a famine? If you are already exercising like crazy and are eating far less than you deserve—but the scale doesn’t budge—you might wonder if something is wrong with your metabolism? Are you eating the wrong kinds of foods? What’s going on…?

When athletes have excess body fat to lose, they tend to lose it relatively easily. But when they get close to their race- and/or dream-weight, fat loss can slow to a crawl.

That’s when frustration sets in. You might think reducing your calorie intake even more would be a good idea. No. You would hurt your ability to exercise well.

When you significantly restrict calories, your brain perceives the lack of food as a famine. Doing extra exercise makes the situation worse, especially when your body is at a low weight. With no excess fat to lose, your body conserves energy and maintains weight at a calorie intake that historically would have resulted in fat loss.

Nature protects the body from losing weight during a (perceived) famine by slowing the calorie-burn. The heart rate slows (not due to fitness but rather to lack of fuel).

Blood flow to extremities slows in order to keep your organs warm. Your hands and feet feel cold all the time.

The stomach/intestinal tract slows; constipation can become an issue. The hormonal system reverts to preadolescence. Women produce less estrogen and stop having regular menstrual periods. Men produce less testosterone. You feel excessively tired. You can muster up energy to exercise, but then are droopy the rest of the day. Fatigue becomes your middle name.

Role of genetics. When an athlete complains about lack of fat-loss despite rigid food restriction, one of my first questions is “How do look compared to others in your genetic family? Are you leaner—or far leaner—than they are? The standard response is far leaner. Remember, the apple doesn’t fall too far from the tree. Nature’s blueprint for your body might differ from your dream physique.

Pay attention to what others say about your body. If your mom or partner says you are too thin, listen up and stop striving to be leaner yet. Rather than struggle to lose those last few pounds, gently accept your physique and be grateful for what your body does for you. It is strong, healthy, powerful, and able to do what you ask it to do (run a marathon, raise a family, train for/complete an adcomplete an

Athlete's Kitchen

Ironman, bike 100 miles, etc.). It is a resilient vehicle that carries you through each day. It’s good enough. Hopefully, you will not have to experience a broken leg or be diagnosed with cancer before you learn to appreciate your ability to walk, run, and live an active lifestyle.

Eat more, get fat? You can stop the diet/famine by eating more; you will not instantly get fat. Rather, your metabolism will quickly return to normal. If your body is too lean, it will strive to restore itself to a genetic weight. This is why athletes can have a hard time staying at their “racing weights.” Being too lean is very hard to maintain.

If you believe you still have excess flab to lose, yet the scale doesn’t budge despite your strict diet, what can you do? I generally recommend eating more, exercising less. To the shock of many of my calorie-deprived clients, this tends to work better than exercising more and eating less. Sounds counter-intuitive. How can that be true?

Think of your body as being a campfire. When it has three logs to burn, it generates a lot of heat. When it has just one log, it produces just a small flame. The same with your body: the more fuel, the more calories you’ll burn.

If you are fearful that eating more will end up with your regaining the weight you worked so hard to lose, get help. A sports dietitian can guide you through this process. Use the referral network at SCANdpg.org to find your local expert. While adding calories, focus on the benefits: how much better you feel, the power in your workouts, your happier mood and better quality of life.

What about tracking your food and exercise? Food and fitness trackers offer information that is interesting but not precise. Something strapped on your wrist can sort of measure what your legs are doing, but many variables impact accuracy. For example, pushing a baby jogger with straight arms gives a different step count than if you were to run with freely swinging arms.

As for energy expenditure, note that some of the calories reported as being burned during your workout include calories you would have burned in that hour regardless of exercise. Knowing calories burned can be dangerous…

“Oh, I just burned 500 calories, so now I deserve to eat ice cream!!!” Tracking does not always enhance fat loss.

Your body is your best calorie counter. Instead of tracking calories to determine if you have eaten the correct amount, try listening to your body. Before you eat, ask yourself, Am I eating because my body needs fuel—or because I am bored, lonely, or stressed? … Am I stopping eating because I am satisfied? Or just because I think I should? By eating mindfully, you will not over-eat nor under-eat.

You’ll simply relearn skills from childhood, when you ate when hungry, stopped when content, maintained a good weight, never ran out of energy and were not in food-jail.

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 soccer are available at nancyclarkrd.com.

21

The RUNDOWN - September 2017

Tidewater Striders Training Sites

Weekday Training

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

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

Tuesday & Thursday 7:00 – 8:00 a.m.

Pace: All levels welcome!

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

Contact: Betsy Durrant (durrant6@cox.net)

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

Weekend Training

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

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

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

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

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

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

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

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

Contact: Running Etc, 627-1500

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

Sources for Group Workouts:

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

Walker Training and Workouts

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

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

The Tidewater Striders Training Sites column is designed to list training sites organized by Tidewater Strider members throughout the Southside Hampton Roads area. It complements information provided on the Tidewater Striders website. Provide info to newsletter@ tidewaterstriders.com 22

The RUNDOWN - September 2017

Mel Williams Memorial Scholarship 5K

August 1, 2017 - Norfolk Botanical Garden - Norfolk, VA 5K Finishers: 357 Race Summary & Highlights: On Tuesday, the 1st of August, more than 500 lucky walkers, runners, support families and volunteers were rewarded with a moderate summer evening, a scenic course through the Norfolk Botanical Garden, and an opportunity to celebrate the memory of the “legend” at the first annual Mel Williams Memorial Scholarship 5K. They experienced a quick 5K course incorporating a ‘retro’ loop around Mirror Lake, lots of good food and drink, stimulating music, and an amazing array of raffle prizes valued at more than $9,000. Mel would have loved it! The donations from these participants and others who could not attend on race day raised more than $12,000 for the Mel Williams Memorial Scholarship.

Over the past 36 years, the Tidewater Striders have awarded 205 individual one-year scholarships totaling $261,000. For the 2017-2018 academic year alone, 15 scholarathletes received $27,000 in scholarships. The majority of these awardees as well as many scholarship recipients from previous years were able to participate in the run/walk or volunteered their services to help put on the event. We were particularly pleased to acknowledge the first Mel Williams Memorial Scholarship recipient, Abigail Motley, who will continue her stellar academic and athletic career this fall as a graduate student at the William and Mary.

My stalwart race committee and I sincerely thank the raffle prize donors who are listed separately in this issue of the Rundown. Without their contributions, we could not sustain the level of participation and interest in the race. We would also like to acknowledge the superb support provided by the Norfolk Botanical Garden in helping us design and Volunteers execute the event. And finally, our heartfelt Lisa Armistad thanks go out to our great volunteer crew Rachael Boyce (also listed in this Rundown), without Bob Boyce whom the race simply could not go on!

We hope to see all of you as participants or volunteers in future years at the Mel Williams Memorial Scholarship 5K and at the Thanksgiving Day Turkey Trot races to support the Tidewater Striders’ Scholarship Program.

Jim Dare, Race Director Race Committee: Jeanne Kruger, Dixie Levinsky, Rob Levinsky, Chuck Lollar, Bee McLeod, Stacin Martin, Tom Murphy, Jean Phelan, Brian Sagedy, Goody Tyler The top three men were Strider William Christian, Jeffrey Doder, and Strider Daniel Read in 15.28, 15.53, & 15:55, respectively. The women leaders were Striders Madeleine King and Doria Martingayle in 18:27 and 19:04.

Strider Age Group winners included: Stephanie Manny, Julie Hicks, Nancy Delaney, Betty Brothers, Samantha Park, Harrison Martingayle, Rob Hunter, Chuck Inman, Steve Speirs, Doug Nassif, Bill Price, Gage Gordon, James Stark, Lynn Edgerton, & Maureen Ventrice.

Complete results are available at TidewaterStriders.com

Brian Breedan Dick Brothers Betty Brothers Brittany Brown Scott Carlson Angelo Celesia Sherry Celesia Audrey Crouch Jim Dare Virginia Davis Katie Degregory Janet Dobson Dan Edwards Don Greene Fess Haile Ben Hargerty Dave Harrah Dennis Hebert Renee High Carly Hill Ron Jones Dwight Kane Jade Kane Jeanne Kruger 23

David Phillips heads to the finish line as the second male among 40-44 year olds. Photo courtesy of Sherry Celesia

David Letourneau Rob Levinsky Dixie Levinsky Chuck Lollar Stacin Martin Lori Martin Bee McLeod Cindy Meinen Katelyn Morgan Abigail Motley Tom Murphy Vincent Ortiz Katie Pflugrath Jean Phelan Tim Robinson Brian Sagedy Steve Shapiro Deb Sommer Rob Stanton Bob Stern Ann Stern Cathie Sykes Goody Tyler Julie Vaughn Bill Volkman Morgan Will Jan Yerkes

The RUNDOWN - September 2017 To the left many members of Team Mel drink an IPA in honor of "The Legend" Mel Williams. In sort of the front row is: Matt Smith, Abby Smith, Sherry Celesia, Cathy Sykes, Julie Vaughn, Bee McLeod, Dixie Levinsky, Jean Phelan, Jeanne Kruger-Williams. In the back row is Rob Stanton, Ann Stern, Bob Stern, Deb Kopecky, Rob Levinsky, Fesshaye Haile, Ron Jones, Chris Catoe, Tom Murphy, & Goody Tyler.

Photo courtesy of Deb Kopecky.

Thank you to the following businesses for donating raffle items for this year’s Mel Williams Memorial Scholarship Run: Race Entries: CHKD Run/Walk for the Kids Credit Union Cherry Blossom 10Mile Run Flat-Out Events J&A Racing Patrick Henry ½ Marathon Rock n Roll ½ Marathon Seashore Nature Trail 50K Fitness Services & Gifts Fit36 Fitness Together Running Etc. Running Journal Tidewater Striders YMCA

Enjoying a great postrace party - In the front are Susan Hagel, Tracy Hoffman, Dolores Roberts, and in the back are Stephanie Kravitz, Heidi McSleasy, Doug Hoffman, and Steve Zanetti. Photo courtesy of Tracy Hoffman.

One of the Team Mel members, Abby Smith finishes up the 5K. Photo courtesy of Sherry Celesia

Thank you to the following people for their help in securing raffle prizes for this year’s Mel Williams Memorial Scholarship Run: Jim Dare Dan Edwards Paula Graham Don Greene Chuck Lollar Stephanie Manny Marie Price Tom & Amy Randolph Deb Redmond Tim Robinson Steve Shapiro Deb Sommer Tom Sutton Jeanne Kruger-Williams Apologies if any person was missed on this list. If so, it was an oversight.

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Services, Gift Cards & Gifts Bon Secours Carolina Photographic Services Coastal Imports oil, lube & filter Don Greene’s Garage Emmett Winslow Foxers “Boxers” Groomingdale’s Harbor Gallery Josef’s Hair Salon Kim Mosher Designs Luscious LooLahRow Popup Parties Norfolk Botanical Garden Randolph-Bundy, Inc. Robinson Accounting & Tax Services Shorebreak Skinner’s Frames & Art Gallery Soft Tissue Strategies Sunflower Florist TowneBank Mortgage University of North Carolina Virginia Zoo Apologies if any business was missed on this list. If so, it was an oversight.

The RUNDOWN - September 2017

ASYMCA Mud Run

August 12, 2017 - Virginia Beach, VA Total Finishers: 469 Race Summary & Highlights:

ARMED SERVICES YMCA MUD RUN- LET’S GET MUDDY 2017 On August 12th, the “original” Armed Services YMCA MUD RUN presented by GEICO MILITARY took place on JEB Little Creek. While other mud runs have gone away and others are registering people and then keeping their entry fees after cancelling the event, the ARMED SERVICES YMCA has stood the test of time annually producing a quality, challenging, obstacle and off road race for military and civilians for the 17th consecutive year.

Finish Line Volunteers Rick Brown Sharon Brown Dan Edwards Sue Edwards Don Greene

Athletes tested their endurance and mettle against the obstacles and challenges that the US Navy SeaBees from CBMU 202 and mother nature could come up with. Going over and under man made obstacles, trekking through the same wooded areas that our "bump in the night" troops train in, running through the sand and crawling in the mud to reach the finish line, these athletes proved that they could conquer.

The race started with cloudy, relatively cool conditions. Unfortunately, about 25 minutes into the race, mother nature made it a real mess with down pours completely soaking athletes, spectators and volunteers.

After the singing of the National Anthem, athletes took off to the east on the beach on this cloudy morning. Crossing through chest high water by the rifle range, the athletes then ran though the trails in the woods, following markers to keep them on course. Emerging from the woods, they encountered the second of the sand areas, which drains the strength out of the legs.

The athletes then took on “PIA Hill” which is the highest point on JEB Little Creek. After a water station, they went through a mud crawl, climbed over a 6 ft wall, and headed back into a wooded area with firm ground. But that was just a brief respite, as they headed into the third sand crossing on the course. Tunnels were up next and they wiggled their way through and headed towards the beach.

All this lead them to the grand finale, the mud pit. And the US NAVY SEABEES did not disappoint, once again having built a challenging, muddy, mucky pit. With some “encouragement” from US Navy personnel, the athletes crawled on their stomachs through the mud and muck filled pit as “rubber duckies” floated alongside them. Emerging from the mud and physically exhausted, the athletes faced the final obstacle, having to climb up a 10 foot hill to escape the pit and head to the finish line.

After crossing the finish line, athletes were greeted with medals, adult beverages and food, along with 7-11 slurpees. Unfortunately, the usually wonderful beach party and award ceremony was cut short by the down pours that would not go away. Of course, it did not keep some of the finishers from having a great time.

Proceeds from the race benefit the Armed Services YMCA, an organization that helps make military life a little easier for our military families. The Armed Services YMCA is not a “gym” but rather a non-profit organization that is dedicated to the mission of strengthening families of the junior enlisted service members serving in all branches of the military in the Hampton Roads region.

Tired, yes! Beat, yes! Exhausted, yes! PROUD, YES! BRAGGING RIGHTS? YES, YES, YES! Their finisher medals were their badges of accomplishment for pushing their bodies and minds.

THANK YOU to the sponsors and athletes whose support and entry fees will help the Armed Services YMCA provide much needed services to our junior enlisted military families!

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Striders Joan Gustafson and Betty Brothers before the start of the Mud Run. Joan is a veteran of many Mud Runs but this was Betty's first time competing in the Mud Run. Definitely not her first Mud Run as she has volunteered at the event many times.

70 year old Betty was 104th overall, won the 60+ age group, and the person closest to her age that finished ahead of her was 61 year old Randy Thompson. Joan was third in the 60+. Way to go Ladies - you rock!

Photo courtesy of Joan Gustafson via Facebook

The RUNDOWN - September 2017 THANK YOU to the race crew, to the military volunteers, to the GEICO and 7-11 volunteers who came out at oh- dark-thirty to produce this race. The race could not happen without you!

And lastly, but certainly not least, THANK YOU to the JEB LITTLE CREEK COMMAND for allowing us access to the base. THANK YOU to the US NAVY SEABEES of CBMU 202, FIRE, SECURITY, MWR and to all the support groups and individuals on JEB Little Creek who helped with the production of the race.

PLEASE JOIN US IN 2018! The Armed Services YMCA MUD RUN provides a real way for civilian and military athletes and volunteers to come together to support an organization that truly makes military life easier for our military families. We invite you to join the fun in 2018, for our 18th year!

The top finisher of the day was Strider Joel Bell; following him in the next two spots were Gavin Soscia and Ted Laffkas. The top three women were Jamie Dockiewicz, Brianna Christensen, & Erin King

Strider age group winners include: Betty Brothers, Carla Cline, Doug Nassif, Andrew Park, & Tim Westfall.

Complete results are TidewaterStriders.com

available

at

The final challenge of the day, a water crawl, mud wall, rain, and rubber duckies is a sign that beer and slurpees are near. Congratulations to the Seabees for creating another great pit! Photo courtesy of Nancy Reeves, via Joan Gustafson and Facebook!

Strider Summer 10 Miler

August 20, 2017 - Chesapeake, VA Finishers: 133 Race Summary & Highlights: Of course the highlight of the event was the new state records set by Betty Brothers and Duane Lougee. Those details are on the cover of this Rundown. Complete state records are available at http://www. virginiastateroadracerecords.com. Please note that the Virginia State Record Keeper is long time Strider, John Price.

The top three men were Roger Hopper, John Walker, & Strider Rob Hunter. They all finished in under an hour. The top three women were Christin Hoffstadt, board member Stephanie Manny, and Angela Gray.

Other Strider age group winners included board member Drew Midland, Gene Bachman, Duane Lougee, Ron Farley, Brooke Scully, Kallen Carlson, Helen Worthington, Betty Brothers, and board member Marie Price.

Complete results are TidewaterStriders.com

available

Volunteers Packet Pick Up & Prior Rick Brown Debbie Cook Randy Cook Dan Edwards Sue Edwards Rich Hildreth Dwight Kane Stacin Martin Mark Mierchuk Marie Price Lori Sherwood

at

.

26

Volunteers Race Day Patrick Boyd Dick Brothers Betty Brothers Rick Brown Sharon Brown Jim Dare Dan Edwards Sue Edwards Rich Hildreth Dwight Kane Don Greene Stacin Martin Mark Mierchuk Marie Price Steve Ratajczak Lauren Sommers Arthur Walker Coach Bill Volkman & Great Bridge Cross Country

The RUNDOWN - September 2017

Striders on the Road by Steve Scudder

If you’ve been racing on the road, please let Steve know for running events. E-mail your name, race name, location, date and your results to svscudder@juno.com for running events If the full results are available online, please provide that link so that other Striders might be identified. This is a great opportunity to let Striders know about other events out of the area. When sending in your results, please consider including a little write-up about your experience. If you’re a new or recently renewed Strider and we omitted you in the “Striders on the Road,” it’s probably due to the membership data Steve had available this month.

Kickin' Butt for Crohn's 5K

Patrick Henry Half Marathon

Susan Hagel 25:28 (2 O/A) https://www.facebook.com/ events/1908614176062772/

Julia Blakeburn 2:25:53 James Cole 1:33:18 Tracy Hoffman 2:06:22 Chris Holm 3:08:59 Bill Price 1:41:51 Greg Smith 2:26:12 Stela Turelli 2:47:39 Brian Walker 2:28:15 https://www.sportsbackers.org/events/ patrick-henry-half-marathon/

July 28, 2017 - Williamson, W.Va.

Dublin Irish Festival 5K

August 3, 2017 - Dublin, Ohio

Marie Price 37:07 Bill Price 21:02 (2 A/G) http://dublinirishfestival.org/mediareleases/the-igs-energydublin-irishfestival-5k-and-kids-dash-to-kick-offfestival-weekend/

August 26, 2017 - Ashland, Va.

Thanks to Mettle Events for their assistance with the results

N.C. Watermelon Festival 5K

August 5, 2017 - Murfreesboro, N.C.

Pete Gibson 19:26 (1 A/G)/2 O/A) Terry Kelly 27:07 Steve Scudder 44:05 Joseph Verdirame 24:43 https://www.ncwatermelonfest.com/

Steve Scudder aka "Coach" - The man behind the Striders on the Road. During my tenure as Editor, Steve Scudder was the most dependable contributor. Not only does he collate what is sent to him by members but he also scans races around the state and country for participating Striders.

This column is fun to read just to see other members' adventures but also to find races worth the traveling expenses. I think many of our traveling runners think it's bragging to include their exploits each month - it's not - it is providing valuable information to club members about worthwhile events.

So please support Steve and future editors' efforts by providing reviews and pictures from out of town races.

Steve - thank you for all your input and support over the years! ~Ada

Redmond Watershed Trail Marathon

August 19, 2017 - Redmond, Wash.

Michael Nicolaides 6:05:34 From Michael: The funny thing is that the Seattle area local runners consider this a flat marathon. Strava recorded 1942 ft elevation with up to 13% grades. But then, this is nothing when you live next to 14K peak mountains.

It was a nice small trail race with great volunteers, nice trails and excellent weather for August with 63 degrees at the start and the high probably around 80. Oh and I got a PW marathon time with a 6:05 finish, but I am OK with that. http://nwtrailruns.com/events/summerblast-redmond-watershed/

Above - Michael on the Watershed Trail; reminders of Seashore State Park except for the elevation change!

Photo courtesy of Michael Nicolaides

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Below, If you are out of town for the Mel Williams Memorial Scholarship 5K, why not have dinner with a former scholarship winner? From left to right are Jennifer Jeffers, Ada Lester, Elaine Jeffers, Jen , & Vilasboas David Jeffers, Tidewater Striders Scholarship Winner. Thanks to David for buying dinner!

Photo courtesy of Jennifer Jeffers

The RUNDOWN - September 2017

Special Discounts for Tidewater Striders

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

Great Bridge Cyclery 10% Discount Parts & Accessories, 4825149

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

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

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

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

Freedom Ford, Call 583-3673 for details

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

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

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

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

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

Conte’s Bicycle & Fitness Equipment

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

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

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

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

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

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

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

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

Race Promo Codes

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

RUNDOWN Rates

Ad

Monthly advertising rates are as follows for Striders:

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

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

Strider Apparel and more..

Visit www.cafepress.com/striders

Striders Tweet

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

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The RUNDOWN - September 2017

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

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

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

Our 43rd year of Running Hampton Roads

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

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

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

Regular Individual

1-Year ____ $20

Youth (Age 22 & Under)

____ $12

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

____ $25

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

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

____ $30

____ $50

Total

$ ___________ Checks Payable to Tidewater Striders

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

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

Signature/Date_________________________________________________ (Parent or guardian for all youth memberships < 18) Apply online or mail check & application to: Send address or email changes to Tidewater Striders Membership bobbrunner7@gmail.com 1585 Lake James Dr. NOTE: CURRENT EMAIL ADDRESS REQUIRED TO RECEIVE NEWSLETTER Virginia Beach, VA 23464-6750 Questions ???? Call 757 270-0285 29

new energy flyer

new energy app

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

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

Coaching is provided by volunteers who are Tidewater Striders members. Again this year, Angelo Celesia will provide leadership for training 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 September 7, 2017 - Tuesdays /Thursdays, from 5-6 p.m., at Mt. Trashmore (Kid's Cove area facing South Blvd) fitnuss757@gmail.com Suffolk Training Site: Starts September 7 - Sleepy Hole Park, Mondays/Thursdays pm NewEnergySuffolk@gmail.com

5:30-6:30

Norfolk Training Site: Starts September 7 - Lakewood Park, Thursdays 5:30 – 6:30 pm Dave@mediationhamptonroads.com Chesapeake Training Site: Starts Sept 7 - Chesapeake City Park, Tuesdays/Thursdays 5:30–6:30 pm frank.scaringello@gmail.com Peninsula Training Site: Starts September 7 - Big Bethel HS - Tuesdays/Thursdays 5:30 – 6:30 pm. We meet in parking lot by the tennis courts behind the school. Thomas.tate21@gmail.com P .O .W .E .R Training Site: Starts September 12 - Tuesdays from 5-6 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)

walker flyer

Tidewater Striders Walkers You Don’t Have To Run To Join In The Fun! Contact us at walkers@tidewaterstriders.com Follow us on the Tidewater Striders “All About Walking” forum www.tidewaterstriders.com/forum

______________________________________________________________________________

Walk with us for fitness or competition. Our walkers participate in all

distances from 1,500 meters (just under a mile) through Marathons and Ultras (beyond 26.2 miles).

Train with us for motivation and support. Group trainings are usually scheduled on weekends. Check the “All About Walking” forum for weekly updates on places, dates, times, anticipated paces and distances.

Race with us The walkers have their own Grand Prix events with

points given for participation as well as place finish. Any style of walking is welcome with the only requirement being that you walk the whole race to make it fair for all participants.

Compete with us Our members travel to USA Track and Field

race walk events at the state, regional and national levels. We also travel to other walk friendly events across the country.

You don’t have to be fast to join us. No matter what your pace you are still faster than the person who didn’t get off the couch!

$40 - REGISTERED THROUGH 9/30

$35 - REGISTERED/POSTMARKED BY 9/6

$30 - REGISTERED/POSTMARKED BY 7/31

$25 - REGISTERED/POSTMARKED BY 5/31

Age (on 9/30/17)

Register online or complete the form below, and mail with payment to: Neptune Festival 8k 265 Kings Grant Road, Suite 102 Virginia Beach, VA 23452

AND 26 YARD CRAB CRAWLER RACE

NEPTUNE’S FORTY-FIRST ANNUAL

NEPTUNE’S 8K AND 5K RACE SATURDAY, SEPTEMBER 30, 2017 24TH STREET PARK START/FINISH VIRGINIA BEACH OCEANFRONT

RACE SCHEDULE 5K 7:45AM START | 8K 8:15AM START 26YD 10:00AM START

VISIT US ONLINE FOR REGISTRATION, PACKET PICKUP & MORE RACE INFO WWW.NEPTUNEFESTIVAL.COM

REGISTER TODAY FOR BEST RATES Oktoberfest 5K Registration Fees: Run starts @ 10:00 AM $30.00 - postmarked before 9/9/17 $35.00 - 9/10/17 to 9/23/17 $40.00 - 9/24/17 to 10/7/17 $45.00 - Day of run

Oktoberfest 1 Mile Fun Run/Walk Registration Fees: 1 Mile Run/Walk starts @ 9:40 AM $25.00 - postmarked before 9/9/17 $30.00 - 9/10/17 to 9/23/17 $35.00 - 9/24/17 to 10/7/17 $40.00 - Day of run/walk

You will NOT be able to pay with credit card on race day, only cash and checks will be accepted.

ALL PARTICIPANTS WILL RECEIVE: Short Sleeve Tek (moisture wicking) T-Shirt, participant medal, and runner’s packet.

Entry to Post Race Party with beverages, bratwurst, hot dogs, & beer.

Last day for shirt in guaranteed size is September 23rd, 2017.

AWARDS: Awards for the top 2 overall female and male finishers in the following categories: overall, 19 & under, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69 and 70+ REGISTER ONLINE AT: www.RaceIt.com OR mail check payable to Kempsville Lions Club and a completed & signed entry form to: John Moreau, 800 Kings Creek Drive, Virginia Beach, VA 23464 PROCEEDS WILL BENEFIT: The Blind, Sight Impaired, Hearing Impaired, Diabetes Research, Lions Diabetes Youth Camp, Preschool Vision Screenings, Scholarships each year to three graduating seniors, and Youth.

PACKET PICK-UP:

RUNNING ETC 1940 Laskin Road, Suite 308 Virginia Beach, VA 23454 Saturday, October 7, 2017 2:00 pm — 5:00 pm

QUESTIONS: Please contact Race Director: John Moreau, 757-754-5890, email jmoreau3@aol.com

Please Print Clearly: Name (first, mi, last) Street Address City, State, Zip Phone Number Sex:

M

Date of Birth F

Age on race day

Emergency Contact (First and Last Name, Phone Number) Please circle one.

Adult Shirt Size:

S

M

L

XL

Youth Shirt Size:

YS

YM

YL

YXL

XXL

Email Address (required to receive registration confirmation) How did you hear about this event?

Organizers reserve the right to cancel for any reason Incomplete applications cannot be processed. **Make checks payable to Kempsville Lions Club** Race Waiver: Please read this carefully, MUST BE SIGNED! I understand that I am running/walking a race that is a potentially hazardous activity and poses certain serious health risks. I represent that I am medically able and properly trained to participate in this event. I agree to abide by the decision of a race official relative to my ability to safely complete the run/walk. I have read this waiver and release, and also fully understand and agree to its terms. I, acting for myself and anyone entitled to act on my behalf, now and forever, waive, release, defend, save and hold harmless, the Kempsville Lions Club, The City of Virginia Beach, Virginia Beach Parks and recreation, its representatives, and agents, Tidewater Striders, race officials, volunteers, Le Bon Enfants, all sponsors and their representatives and successors, from and against, any and all claims and liabilities, whether based on personal injury, death or monetary loss, which may arise out of my participation in this event. I assume all risks associated with running/walking in this event including falls, contact with other participants, and the effects of the weather, the traffic, condition of the roadways and trails, and such other risks known and appreciated by me.

In addition to the foregoing, I agree that my entry fee is not refundable or transferable for any reason; I also grant the right for all of the foregoing to use any photographs, motion pictures recording devices, or any other record of this event for legitimate purposes. I further understand that this event is a road race conducted under the rules of the RRCA, is not intended for skates, roller blades, bikes, or dogs on leashes. I agree to abide by RRCA rules and any other applicable rules, laws, or guidelines.

The Kempsville Lions make no warranties as to the conditions, safety, distance accuracy, or suitability for running or walking of the route.

Run/Walk at your own risk!

Signature (Parent or guardian if under 18)

Date

Making Strides Against Breast Cancer of Hampton Roads 5K October 21, 2017 | Virginia Beach, VA 7a.m. Registration | 7:30 a.m. Start $35 - includes 5k race, t-shirt, medal (registration will close on 10/20) Join us for our 2nd Annual 5K timed run!

Join a race to help the American Cancer Society save lives from cancer.

1.800.227.2345 MakingStridesWalk.org/HamptonRoadsVA

One Mile & 10K Run

Thanksgiving Day Race Day Schedule Registra on Opens: Registra on Closes: 1-Mile Run / Walk 10K Run

Loca on

New : Long-Sleeved T-shirts & Discounted Youth Entries 10K Cer fied Race Course

7:00 AM 8:45 AM 8:15 AM 9:00 AM

10K: Tidewater Strider Grand Prix

Packet Pick Up & Registra on (Wed & Thu) & Awards Ceremony at Mt. Trashmore YMCA at 4441 South Boulevard, Virginia Beach, VA 23452. Conveniently located just off I-264, take the south Independence Blvd exit, turn le onto Edwin Dr, and then le onto South Blvd.

Registra on

Striders NonOnline: Member Member Early Registra on online Adult Youth* Adult Youth* & Postmark by Nov. 10 $18 $8 $22 $12

The 10K race will begin at the YMCA located on South Blvd and run down to Presiden al, onto Colonial Pkwy, Palace Green, Cumberland, Chancellor, William Penn, Palace Green, Winsdor Woods Blvd, Silina, West Colonial Parkway, South Blvd, through Mt. Trashmore, and back to the YMCA. USATF Cer fica on: VA11043RT

1-Mile Course The 1-Mile event will begin and finish at the YMCA and is an out and back on South Blvd.

Packet Pick-up & Late Registra on Wed. Nov 23rd 1-7PM Late registra on & pre-registered packet pick-up will be held Wed., Nov 23rd from 1:00 to 7:00 PM at the Mt. Trashmore YMCA , 4441 South Boulevard in Virginia Beach.

Late Pre-registra on Nov 11—Nov 22

$25 $15

$30

$20

Chip Timing by Chronotrack Bib Chip

Race Day Registra on

$35 $25

$35

$25

Start and finish line mes for the race will be recorded using the Chronotrack Bib Chip ming system. Do not fold your race number and wear it on your front.

* Youth = Age & Under 22 No Mail Entries Golden Runners & race passes postmarked by Nov. 10th

Register Online: https:// runsignup.com/40thTidewaterStrider-10K-Mile Tidewater Striders Scholarship Fund The objec ve of the Scholarship Award is to provide financial assistance to Tidewater area college bound high school running, track, and cross country athletes, and con nuing assistance where appropriate to current college student athletes. Annual scholarship awards will be designated for the most deserving gradua ng high school seniors as recommended by the Scholarship Commi ee and approved by the Board of Directors.

For more informa on about Tidewater Striders scholarships or sending tax deduc ble dona ons, contact Scholarships@TidewaterStriders.com Tidewater Striders 1585 Lake James Drive Virginia Beach, VA 23464

2017-18 Scholarship Recipients: $27,000 Awarded to these 15 Strider Student-Runners Mel Williams Scholarship Abigail Motely VT/Wm&Mary Tom Bashara Scholarship David Scherrer Cox / Brown Pamela Edwards Scholarships Madeleine King OLakes/Ole Miss Doria Mar ngayle Pr Anne / UVA “The purpose of the Turkey Trot 10K and 1 Mile Run is to provide a tradi onal quality running event for families & runners of all abilies with all proceeds going to the Tidewater Striders Scholarship

Funds.”

Tidewater Striders Scholarships H. Mar ngayle Pr Anne/ LSU Carley Hill Gr Bridge / Wm&Mary Thomas Amabile Grassfield / UVA Jonathan Lomogda Cox / Yale Rachel Boyce Ocean Lakes / JMU Kayleen Meinen Tallwd/ VWU Samantha Werve Cox / USNA Morgan Will OLakes / NovaSE Emma Rafferty OLakes / VT Travis Redmond FC / Univ of Mary Washington Troy Rogerson Cox / UVA

SEASHORE NATURE TRAIL 50K AT FIRST LANDING STATE PARK 9TH ANNUAL -- SATURDAY, DECEMBER 16, 2017 - RACE STARTS AT 8:30 AM

2017 State RRCA Ultra-Distance Championship Race RACE INFORMATION: Contact the race director, Stacin Martin (stacin.martin@gmail.com or 757-8397711). Go to http://tidewaterstriders.com/seashore50K/.

NO TRANSFERS, DEFFERALS, OR REFUNDS ENTRY FEE: $80 before October 1; $100 from October 1 to December 15. Entry fee for Tidewater Striders members who have a Golden Runner membership is $40 before October 1, and $60 from October 1 to December 15. Eighteen (18) is the minimum age to enter.

LIMITED NUMBER OF PARTICIPANTS: The race field is limited to a total 300 registered runners.

REGISTRATION: Online registration, go to www.raceit.com. If the race is not filled, runners may register at packet pick up Friday, December 15. NO RACE DAY REGISTRATION. The race has sold out the previous five years.

COURSE: This 50K (31.1 miles) race is run on the trails of First Landing State Park in Virginia Beach, with less than 1.5 miles on a paved road. The two-loop course is lined with trees and follows dirt trails through a variety of ecosystems. The main trail is mostly flat, while side trails are slightly hilly with some tree roots to negotiate in certain sections. Wooden bridges are also found on several trails.

FLUIDS AND FOOD: Various fluids and snack-type foods will be provided both prior to and after the race.

Two aid stations on the course, each passed multiple times, will provide fluids, sports drinks, and carbohydrate/protein snacks.

TIME LIMITS: The race starts at 8:30 AM with a time limit of 8 hours for official finish. Runners must reach Aid Station 6 (22 miles) by 2 PM and Aid Station 7 (25 miles) by 2:45 PM. These cutoffs are strictly enforced. No official finish will be given if runners do not exit these Aid Stations by these times.

HOST HOTEL: Virginia Beach Resort Hotel and Conference Center is the host hotel. A discount room rate is available to participants. When booking a room mention Tidewater Striders and Seashore 50K to get that rate. http://www.virginiabeachresort.com/.

DIRECTIONS TO RACE START: From I-64, take Northampton Boulevard (Route 13) to the Shore Drive th exit; turn right and continue on Shore Drive and continue as it turns into Atlantic Ave. Turn right on 64 th Street and continue into the park and to the end of 64 Street at the Narrows boat ramp area.

PACKET PICK-UP: To avoid the race day rush, please pick up your race packet on Friday, December 15 at the Host Hotel between 4:30 and 7:00 PM. Alternatively, you may pick up your race packet on race day morning at First Landing State Park beginning at 7:30 AM. AWARDS: All official finishers will receive an award. The following overall and age group awards will be presented: (1) First three overall male and female finishers; (2) First three submasters (age 30-39) male and female finishers; (3) First three masters (age 40 and above) male and female finishers; (4) First three senior masters (age 50-59) male and female finishers; (5) First three grand masters (age 60 and above) male and female. Overall place winners are ineligible for submasters, masters and senior awards; masters place winners are ineligible for senior awards. FIVE TIME finishers will receive a special award .

AMENITIES: All entrants will receive a premium long sleeve technical shirt. Please note your size (unisex) on the registration form. Sizes are not guaranteed for registration after November 1.

INCLEMENT WEATHER OR NATIONAL SECURITY: The Race Director and the Tidewater Striders reserve the right to modify or cancel events as needed in the interest of safety or access restrictions to the venue. No refunds can be given in the event of modification or cancellation.

Many Thanks to the professionals at First Landing State Park for the use of their beautiful trails for our 50K race.

Participate in a Research Study

The study will involve:

 Listening to music during resting energy expenditure measurements  A free body composition exam (Bod Pod)

To participate in this study, you should:

 Be aged 18-65 years  Have no metabolic disorder or significant cardiopulmonary disease  Not be using any medications that are known to affect energy expenditure

Contact person: 757-683-6407 or zspli001@odu.edu

757-683-6407 zspli001@odu.edu

757-683-6407 zspli001@odu.edu

757-683-6407 zspli001@odu.edu

757-683-6407 zspli001@odu.edu

757-683-6407 zspli001@odu.edu

757-683-6407 zspli001@odu.edu

757-683-6407 zspli001@odu.edu

757-683-6407 zspli001@odu.edu

757-683-6407 zspli001@odu.edu

757-683-6407 zspli001@odu.edu