FOOTNOTE SEPTEMBER 2015 SS - KTC · YOUTH ATHLETICS 888-217-5635 WEBSITE ON THE COVER ... teers clad in orange setting up tailgates and prepping for a day of fun with friends. I

Footnotes Sept 2015 - 1

SEPTSEPTSEPTSEPTSEPTEEEEEMBER 2MBER 2MBER 2MBER 2MBER 2010101010155555

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Recommendations forkids exercise - pg 14

Exciting TTT changescoming in 2016 - pg 12

Coughlin in highschool spotlite - pg 20

Registration openfor ‘16 CHKM - pg 11

the award winning publication of the knoxville track clubthe award winning publication of the knoxville track clubFFFFFOOTNOTEOOTNOTEOOTNOTEOOTNOTEOOTNOTESSSSS

SEPTSEPTSEPTSEPTSEPTEEEEEMBER 2MBER 2MBER 2MBER 2MBER 2010101010155555

Recommendations forkids exercise - pg 14

Exciting TTT changescoming in 2016 - pg 12

Coughlin in highschool spotlite - pg 20

Registration openfor ‘16 CHKM - pg 11


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FFFFFOOTNOTEOOTNOTEOOTNOTEOOTNOTEOOTNOTESSSSS magazine,volume 115 issue 5, is a bimonthlypublication of the Knoxville Trackand Field Club, PO Box 52266,Knoxville TN 37950-2266.

FFFFFOOTNOTEOOTNOTEOOTNOTEOOTNOTEOOTNOTESSSSSThe Knoxville Track Club proudly presents

Awarded Best RRCA Large Club Newsletter 1988, 1994, 2001, 2005Best Large Club Electronic Newsletter 2008

Southern Region 1988, 1992, 1993, 1994, 1997, 2001, 2005

What’s Inside - Sept 2015

ROAD RACE INFO888-217-5635

TRAIL RACE INFO865-548-4718

YOUTH ATHLETICS888-217-5635

WEBSITEwww.ktc.org

OOOOONNNNN T T T T THEHEHEHEHE C C C C COVEROVEROVEROVEROVER

photo by Michael deLisleentire contents © 2015 Knoxville Track Club

"SHARE THE PRIDE"Knoxville Track Club

Holder of seven Tennesseesingle age state records,KTC’s Bob Cunninghamcontinues to excel, runningtimes envied by men twentyand more years younger.

The Starting LineThe Starting LineThe Starting LineThe Starting LineThe Starting LineBrad Adams, A Chip Off the Old Block .............................. 5Kristy Altman, Notes from Your Executive Director .............. 6Michael deLisle, The Inside Stuff .................................... 7

Feature ColumnsFeature ColumnsFeature ColumnsFeature ColumnsFeature ColumnsJason Altman, Marathon Update .................................. 11Michael deLisle, Treadin’ Trodden Trails ...................... 12Lee Murphy on Nutrition............................................. 14Brantley Burns, Bone Doc 411..................................... 15Kevin Sprouse, Dietary Periodization ........................... 16Lauren Chiles, KTC Social ........................................... 18Bob Godwin, Biking With Bob..................................... 19Larry Brede, Tri-Bal Knowledge .................................. 24Sara Webb on Volunteering ........................................ 29

Guest ColumnsGuest ColumnsGuest ColumnsGuest ColumnsGuest ColumnsPatty Thewes, KTC High School Spotlight ..................... 20Don Madgett, Christian Brewer ................................... 25Kevin FitzGerald, The Ultimate Runner ........................ 26

Other FeaturesOther FeaturesOther FeaturesOther FeaturesOther FeaturesList of Officers and Board Members ............................. 4KTC Grand Prix Standings ........................................... 8Treadin’ Trodden Trails Grand Prix Standings ............... 9Group Runs ............................................................... 18Board of Directors Meeting Minutes........................... 22Membership Page ..................................................... 50

Race WriteupsRace WriteupsRace WriteupsRace WriteupsRace WriteupsLakeshore Trail Trek Marathon / 10k ......................... 30Pilot Fireball Classic 5k ............................................. 31Stalk Your Quarry Trail Race ..................................... 33Shawns.com Carter Mill 10k...................................... 34Pigeon Forge Midnight 8k.......................................... 35Haw Ridge Trail Race ............................................... 36

Entry FormsEntry FormsEntry FormsEntry FormsEntry Forms ..................................................... 37-49

Event CalendarEvent CalendarEvent CalendarEvent CalendarEvent Calendar ........................................... 51


♦♦♦♦♦ Don't wear headsets! Use yourDon't wear headsets! Use yourDon't wear headsets! Use yourDon't wear headsets! Use yourDon't wear headsets! Use yourears to be aware of your surroundings.ears to be aware of your surroundings.ears to be aware of your surroundings.ears to be aware of your surroundings.ears to be aware of your surroundings.

♦♦♦♦♦ Carry a change for a phone call.Carry a change for a phone call.Carry a change for a phone call.Carry a change for a phone call.Carry a change for a phone call.

♦♦♦♦♦ Write down or leave word of theWrite down or leave word of theWrite down or leave word of theWrite down or leave word of theWrite down or leave word of thedirection of your run. Tell friends ofdirection of your run. Tell friends ofdirection of your run. Tell friends ofdirection of your run. Tell friends ofdirection of your run. Tell friends ofyour favorite running routes.your favorite running routes.your favorite running routes.your favorite running routes.your favorite running routes.

♦♦♦♦♦ Run with a partner.Run with a partner.Run with a partner.Run with a partner.Run with a partner.

♦♦♦♦♦ Run in familiar areas. InRun in familiar areas. InRun in familiar areas. InRun in familiar areas. InRun in familiar areas. Inunfamiliar areas, contact a local RRCAunfamiliar areas, contact a local RRCAunfamiliar areas, contact a local RRCAunfamiliar areas, contact a local RRCAunfamiliar areas, contact a local RRCAclub or running store. Know whereclub or running store. Know whereclub or running store. Know whereclub or running store. Know whereclub or running store. Know wheretelephones, open businesses andtelephones, open businesses andtelephones, open businesses andtelephones, open businesses andtelephones, open businesses andstores are located. Alter your routestores are located. Alter your routestores are located. Alter your routestores are located. Alter your routestores are located. Alter your routepattern.pattern.pattern.pattern.pattern.

♦♦♦♦♦ Always stay alert. The more awareAlways stay alert. The more awareAlways stay alert. The more awareAlways stay alert. The more awareAlways stay alert. The more awareyou are, the less vulnerable you are.you are, the less vulnerable you are.you are, the less vulnerable you are.you are, the less vulnerable you are.you are, the less vulnerable you are.

♦♦♦♦♦ Avoid unpopulated areas,Avoid unpopulated areas,Avoid unpopulated areas,Avoid unpopulated areas,Avoid unpopulated areas,deserted streets and overgrown trails.deserted streets and overgrown trails.deserted streets and overgrown trails.deserted streets and overgrown trails.deserted streets and overgrown trails.Especially avoid unlit areas at night.Especially avoid unlit areas at night.Especially avoid unlit areas at night.Especially avoid unlit areas at night.Especially avoid unlit areas at night.Run clear of parked cars or bushes.Run clear of parked cars or bushes.Run clear of parked cars or bushes.Run clear of parked cars or bushes.Run clear of parked cars or bushes.

♦♦♦♦♦ Carry identification or write yourCarry identification or write yourCarry identification or write yourCarry identification or write yourCarry identification or write yourname, phone number and blood typename, phone number and blood typename, phone number and blood typename, phone number and blood typename, phone number and blood typeon the inside sole of your runningon the inside sole of your runningon the inside sole of your runningon the inside sole of your runningon the inside sole of your runningshoe. Include any medical informa-shoe. Include any medical informa-shoe. Include any medical informa-shoe. Include any medical informa-shoe. Include any medical informa-tion. Don't wear jewelry.tion. Don't wear jewelry.tion. Don't wear jewelry.tion. Don't wear jewelry.tion. Don't wear jewelry.

♦♦♦♦♦ Ignore verbal harassment. UseIgnore verbal harassment. UseIgnore verbal harassment. UseIgnore verbal harassment. UseIgnore verbal harassment. Usediscretion in acknowledging strang-discretion in acknowledging strang-discretion in acknowledging strang-discretion in acknowledging strang-discretion in acknowledging strang-ers. Look directly at others and beers. Look directly at others and beers. Look directly at others and beers. Look directly at others and beers. Look directly at others and beobservant, but keep your distance andobservant, but keep your distance andobservant, but keep your distance andobservant, but keep your distance andobservant, but keep your distance andkeep moving.keep moving.keep moving.keep moving.keep moving.

♦♦♦♦♦ Run against traffic so you canRun against traffic so you canRun against traffic so you canRun against traffic so you canRun against traffic so you canobserve approaching automobiles.observe approaching automobiles.observe approaching automobiles.observe approaching automobiles.observe approaching automobiles.

♦♦♦♦♦ Wear reflective material if youWear reflective material if youWear reflective material if youWear reflective material if youWear reflective material if youmust run before dawn or after dark.must run before dawn or after dark.must run before dawn or after dark.must run before dawn or after dark.must run before dawn or after dark.

♦♦♦♦♦ Use your intuition about a personUse your intuition about a personUse your intuition about a personUse your intuition about a personUse your intuition about a personor an area. React to your intuition;or an area. React to your intuition;or an area. React to your intuition;or an area. React to your intuition;or an area. React to your intuition;avoid an area or person if you feelavoid an area or person if you feelavoid an area or person if you feelavoid an area or person if you feelavoid an area or person if you feelu n s u r e .u n s u r e .u n s u r e .u n s u r e .u n s u r e .

♦♦♦♦♦ Practice memorizing license tagsPractice memorizing license tagsPractice memorizing license tagsPractice memorizing license tagsPractice memorizing license tagsor identifying characteristics ofor identifying characteristics ofor identifying characteristics ofor identifying characteristics ofor identifying characteristics ofstrangers .strangers .strangers .strangers .strangers .

♦♦♦♦♦ Carry a whistle or noisemaker.Carry a whistle or noisemaker.Carry a whistle or noisemaker.Carry a whistle or noisemaker.Carry a whistle or noisemaker.

♦♦♦♦♦ CALL THE POLICE IMMEDI-CALL THE POLICE IMMEDI-CALL THE POLICE IMMEDI-CALL THE POLICE IMMEDI-CALL THE POLICE IMMEDI-ATELY if something happens to youATELY if something happens to youATELY if something happens to youATELY if something happens to youATELY if something happens to youor someone else, or if you noticeor someone else, or if you noticeor someone else, or if you noticeor someone else, or if you noticeor someone else, or if you noticeanything out of the ordinary.anything out of the ordinary.anything out of the ordinary.anything out of the ordinary.anything out of the ordinary.

RUNNING15 tips from the RRCA15 tips from the RRCA

SAFETYRUNNINGSAFETY

Knoxville Track Club

VolunteerCoordinators

MEMBERSHIPShirley Sirois865-457-2325

VOLUNTEERSSara Webb

423-745-3115

ADOPT-A-HIGHWAYChuck Dellinger865-691-4751

SOCIAL CHAIRLauren Chiles865-607-0268

KTC StaffKristy Altman

Executive Director888-217-5635 opt 0

[email protected]

David BlackEvent Manager

888-217-5635 opt [email protected]

Jason AltmanMarathon Director888-217-5635 opt 2

[email protected]

Michael deLisleTrail Director, Footnotes Editor, Webmaster

[email protected]

Scott SchmidtInterim RunKNOX program coordinator

888-217-5635 opt [email protected]

PRESIDENTBrad Adams

404-808-6907

VICE PRESIDENTTony Owens865-323-3753

TREASURERShannon Hepp865-804-2854

SECRETARYLarry Brede

865-621-0752

2015KTC Officers

Board of DirectorsBrad Adams, President 404-808-6907Tony Owens, Vice President 323-3753Shannon Hepp, Treasurer 804-2854Larry Brede, Secretary 621-0752Emily BollingKen Childs 693-8516Laura Gearhiser 318-0108Donnie Graham 681-4352David Huntsinger 423-231-0682Michelle Midnight 696-4194Jon NewellJamie NilandAngie Noye 705-5338Troy Rebert 599-1811Scott Schmidt 719-7975Will Skelton 523-2272Patty Thewes 616-307-7366Doug Young 680-1971

EXECUTIVE COMMITTEE: BradAdams, Shannon Hepp, Tony Owens,Will Skelton

LONG DISTANCE COMMITTEE:Ethan Coffey—chair, Keith Gemeinhart,Chris Hayes, Angie Noye, Lindsey Rebert,Scott Schmidt, Ray Wilson, Doug Young

MARATHON ADVISORY COMMIT-TEE: Jason Altman—chair, Brad Adams,Troy Rebert, Eddie Reymond, GlennRichters, Robyn Smith, Doug Young

TRAIL COMMITTEE: Michael deLisle— chair, Pete Crowley, Carl Epley, LauraGearhiser, Chris George, Bobby Glenn,Stephanie Johnson, Andrea Ludwig, JerryMonroe, Tony Owens, Kathy Smith, DarrenStanford

Committees


THE STARTING LINEKnoxville Track Club * FOOTNOTES * September / October 2015 edition

THE STARTING LINE

A Chip off the Old BlockA Chip off the Old BlockA Chip off the Old BlockA Chip off the Old BlockA Chip off the Old BlockBrad Adams, KTC President

PRPRPRPRPROMOOMOOMOOMOOMOTIONTIONTIONTIONTIONAL OPPORAL OPPORAL OPPORAL OPPORAL OPPORTUNITIES WITH THE KNOTUNITIES WITH THE KNOTUNITIES WITH THE KNOTUNITIES WITH THE KNOTUNITIES WITH THE KNOXVILLE TRAXVILLE TRAXVILLE TRAXVILLE TRAXVILLE TRACK CLCK CLCK CLCK CLCK CLUBUBUBUBUB

The Knoxville track Club has three advertising optionsthat may make sense for your business or

organization:

1. Advertising in our award-winning bi-monthly magazine,“Footnotes” that goes to each of our 1,450 memberhouseholds and 1,900 members.2. Sponsoring or co-sponsoring one of our official KTCrace events.3. A general sponsorship of the Knoxville Track Club,East Tennessee’s premier running organization.

KTC AD OPPORTUNITIES AND RATES

Footnotes ads are available as follows:Back Cover $250Inside Front Cover $200Full Page Ad $125½ Page Ad $ 75Multi-issue packages at volume discount rates areavailable

KTC SPONSORSHIP OPPORTUNITIES

♦♦♦♦♦ Race Sponsorships

Most KTC sponsorship packages are race specific. Racesponsorship and co-sponsorship packages are typicallynegotiated on a case-by-case basis and may include thesponsor’s logo on the race t-shirt, annual KTC race calendar,KTC sponsors logo page in “Footnotes” Magazine, the raceentry form and all race advertising and correspondence aswell as complimentary ads in “Footnotes” magazine. Racesponsorship packages generally range from $1,000 to $10,000depending upon the size and prominence of the race inquestion. Co-sponsorship packages generally range from $500to $5,000.

♦ ♦ ♦ ♦ ♦ General KTC Sponsorships

A limited number of general Knoxville Track Clubsponsorship opportunities are available and would include acustomized package of KTC benefits commensurate withthe sponsorship value. General sponsorship packagesnormally range from $5,000 to $25,000 and may consistof any combination of cash, product and/or in-kindservices.

For more information on these or any other KnoxvilleTrack Club promotional opportunities, please contactKristy Altman, interim KTC Director, at 888.217.5635.

As the fall race schedule ap-proaches, I am reminded why Iput in so many miles during

summer training. The hot weathermakes for some very early morningruns, and sometimes I ask myself whyI get up before 5:00 am totrain. I always come backto the fact that you mustwork harder than everyoneelse if you want to get better.

Running training is whatmakes people achieve per-sonal records (PRs), andas hard as it is to train in thesummer, it will make you astronger runner. Hopefully my trainingwill give me the chance to run several fastraces this fall, including: The Bourbon

Knoxville Track Club * FOOTNOTES * September / October 2015 edition

Chase relay race, the Farragut half mara-thon, and then a November marathon.

Don’t forget about the 2nd annualFarragut 13.1 half marathon on Octo-ber 31st. This Halloween spectacular

will include great viewsof Farragut and prob-ably some great cos-tumes. There will alsobe a 5k and a kids’ run atthe event.

There are severalraces that are great forbuilding up to the halfmarathon. Two in par-

ticular are the Townsend 15k on Sep-tember 13th and the CrossKnox 15k onOctober 11th.

If you en-joy trail run-ning, one ofthe longestrunning trail races in East Tennessee isthe 22nd annual running of the Big SouthFork 17.5 mile race on September 26th.

Lastly, if you are looking for a train-ing group leading up to the half mara-thon, then check out www.ktc.org forthe RunKNOX move training program.This program meets every Saturday,and the group includes people with alldifferent paces and running experience,so you’ll be sure to find someone to runyour pace.

Hope to see everyone at the upcomingraces!


Notes From Your Executive Director

Kristy Altman, KTC Executive Director

FALL IS COMING

Healthy living, healthycommunity – one step at a time

Complete race results, usually within 24-48 hoursInside information on the officers and board of directors of KTCGroup runs, social happenings, upcoming parties and eventsLinks to dozens of interesting running web sites nationwide

Race schedules, track & field results, trail running, cross country, you name it!

Complete race results, usually within 24-48 hoursInside information on the officers and board of directors of KTCGroup runs, social happenings, upcoming parties and eventsLinks to dozens of interesting running web sites nationwide

Race schedules, track & field results, trail running, cross country, you name it!

IF YOU AREN’T A REGULAR VISITOR TO THE KNOXVILLETRACK CLUB WEBSITE - www.ktc.org - YOU’RE MISSING

OUT ON THE MOST COMPLETE AND UP TO DATERUNNING INFORMATION AVAILABLE IN THE AREA

IF YOU AREN’T A REGULAR VISITOR TO THE KNOXVILLETRACK CLUB WEBSITE - www.ktc.org - YOU’RE MISSING

OUT ON THE MOST COMPLETE AND UP TO DATERUNNING INFORMATION AVAILABLE IN THE AREA

KristyKristyKristyKristyKristy

Fall is coming. I love Knoxville dur-ing this time of year. My absolutefavorite run is on the morning of a

home football game. Whether the gameis at noon or 7 pm, I find fellow Volun-teers clad in orange settingup tailgates and prepping fora day of fun with friends. Ican already smell the bacon,eggs, barbecue, and more asI run past those folks.

I hope to be able to laceup for those runs this year.I have battled injury after injury thissummer and just can’t seem to heal. ButI keep trying. I may never marathonagain but I keep going to therapy, testingbetter eating habits, researching shoes,and continuing to educate myself on howto be my best as a runner. My bodyneeds a little extra love these days and Iam committed to loving it so I run wellinto the future.

KTC is full of pieces and parts and somany programs. Like a runner, some-times one or more of the pieces needs alittle extra love. There are so manycomponents to my job but I’ve beenmaking a conscious effort this summer tothink about KTC outside of events and I

am committed to loving it so it runs wellinto the future.

I love so many things about KTC. Ilove our history. I love the stories of

athletes who ran for KTC asyoungsters and come backbecause of their love of thesport and the organization.I love hearing about ourfounders and our originalroad races. Can you imag-ine being timed using a stop-watch and a popsicle stick?

Let that sink in for a minute.

I love what we do. We provide anavenue for our community to be itshealthiest. Simple. Our vision is “healthyliving, healthy community – one step at atime” and that is still the best vision thatI have heard in years.

We work hard to offer the best to ourparticipants, volunteers, and participants.We research other organizations, weattend events that aren’t our own, weread articles about running and program-ming, and we follow your conversationson social media.

I could never, ever do this alone. You

should all know that the staff and keyvolunteers are doing their best to makesure everyone has the same experience.We may not always get it right and whenwe don’t, we have serious conversationsabout how to improve. When we do getit right, we go home with a glow from agood day.

I love our people.

The heart and soul of this organizationare the volunteers. Even the staff give somuch time that it can’t all be chalked up tobeing “part of their job” but as a part oftheir being.

In over 50 years, the organization hashad its share of injuries. But I can tell youthat I am so excited for the future. KTCis primed to be injury free and runningwell next year and beyond.

See you on the roads!


forward to their continued involvementin the coming years.

For the first time, the club presentedan award to our bourgeoning trail series.Named for the late Kerry Trammell, oneof the pioneers of trail running in EastTennessee, who served for several yearson KTC’s Treadin’ Trodden Trails com-mittee. He assumed directorship of TTT’shallowed Norris Dam Hard Trail Raceand took it to a new level, addingultrarunner distances of 25k and 50k tothe club’s slate of races. The inauguralaward was given to Darren “DK” Stanford,who spent countless hours loading and

h a u l i n gequipment,filling nearlyevery con-ceivable vol-unteer posi-tion duringthe 2015 sea-son, and whoserved as racedirector forTTT’s Dirty

South Trail Half Marathon and the DirtyDouble Trail Marathon.

After the award ceremony, the foodand beverages kept disappearing and thehappy throng continued to play. Thebountiful recreation opportunities ofOakes Farm went into full swing, as littlekids and big kids alike slid down the slide,bounced on the air-filled Bouncing Pil-low, tossed a football, dug in the sandpit,petted the goat, rolled around and didflips inside overside cylinders of blackplastic, and raced around the dirt trackboth on miniature tractors and on foot,most notably Jesse deLisle and KTC VPTony Owens, whose sprinting contestleft even spectators gasping for breath. Asplendid time was had by all, from agestwo to ninety-two.

Special thanks to KTC’s new EventManager, David Black, whose associa-tion with Oakes Farm has proved invalu-able the past two years, to Ken Oakes ofOakes Farm, and to Sara Webb, KTCVolunteer Coordinator. Their effortsmade for a splendid evening, a fittingconclusion to summer 2015, as the sunset and distant shadows fell on the broadshoulders of nearby House Mountain.Looking forward to 2016!

A Fitting Conclusion

INSIDE STUFFINSIDE STUFFINSIDE STUFFINSIDE STUFFINSIDE STUFFMichael deLisle, FOOTNOTES Editor

Sunday, April 3, 2016 - 7:30 a.m.Twelfth Annual COVENANT HEALTHKNOXVILLE MARATHON and HALF-MARATHON. Marathon weekendkicks off with the COVENANT KIDSRUN at 5:30 pm Saturday eveningfollowed by the COVENANT HEALTH KNOXVILLE 5kat 7:00. Online registration open on the marathonwebsite, www.knoxvillemarathon.com.

DON’T FORGET...

BE PART OF KNOXVILLE’S MOSTEXCITING RUNNING EVENT!

Another delightful KTC summerpicnic has come and gone. Blessedby a light overcast sky that kept

temperatures comfortable, a large groupof club members assembled in the broadgrassy fields of Oakes Farm to celebratethe end of summer and proclaim onceagain that our volunteers are second tonone. Volunteer coordinator Sara Webborganized a spread of food and drinks thatlasted till the final hungry mouth was fedand thirst was quenched, and ExecutiveDirector Kristy Altman presided over abrief yet meaningful award ceremony thathighlighted three special presentations.

Annually for more than thirty years,KTC has given an award for long termservice to the club, the Ginny CanfieldMemorial Service Award. This awardhonors Ginny, the tireless woman whoseenergy, skill, and good cheer epitomizedthe KTC volunteer, and her husband Hal,one of the founders of our club. Theaward this year was presented to LarryBrede. An exceptional runner andtriathlete, Larry has served the club for

many years in numerous capacities asrace director, board member, and trailcommittee member and chair, and iscurrently club Secretary. His boundlessenergy and organizational skills haveserved KTC well for many years.

Awardedfor the firsttime in 2010and designedto pay tributeto club mem-bers who haveexpended tre-mendous ef-forts in sup-port of ourtop-notch road racing program, the AllanMorgan Award, named in honor of ourclub's first Executive Director, wasawarded to Kim and Justin Emert. Inaddition to volunteering at nearly everyroad race, each served as race director ofa long-standing and presitgious event,Justin the KTC Expo 10k/5k and Kim thePigeon Forge Midnight 8k. We look


REGISTER ONLINE AT WWW.KTC.ORG

RACE INTO AUTUMN WITH KTCSep 5 Hal Canfield Memorial Milefest

Sep 13 Townsend 15k

Sep 26 Big South Fork Trail Races

Oct 9 Hann Jivin’ in the Dark

Oct 11 CrossKnox 15k

Oct 31 Farragut 13.1, 5k, and Kids Run

Nov 14 Norris Dam Hard Trail Races - 25k, 50k, 50M

Nov 26 Regal Entertainment Group Autumnfest 5k and LIttle Gobbler Run

Due to the growing popularity of the Team Competition,we’re forced by space limitations to only list top teamshere. For full standings please see KTC website.

Stewart Ellington 60Ethan Coffey 53Ken Childs 47Brent Bueche 42Brad Adams 40Mark Nipper 35Bob Cunningham 34Alan Horton 31Paul Horton 30Keith Gemeinhart 27Bob Cunningham 27Chris Koboldt 25Larry Brede 24Travis Wilson 24Doug Singh 22Jeff Bock 22Todd Hunt 19Mark Hickey 18Chuck Anderton 17Lee Franklin 17Luke Pfleger 17Patrick Cheptoek 17Doug Ross 17Tim Rutherford 173 men tied with 16

MALELaura Gearhiser 54Kathy Wolski 53Caroline Grunenwald 51Jenny Vance 43Jennifer Singh 42Shirley Sirois 38Kris Corbitt 34Marsha Morton 31Andee Swann 31Becky Tener 27Amy Jones 26Rebecca McDowell 25Alicia Teubert 24Kathy Nash 22Marie Tedesco 22Emily Guillame 21Missie Gregory 21Elizabeth Whelpley 20Alison Stonecipher 20Leann Adkins 20Jennifer Brigati 19Shanda Mattis 19Muni Rodriguez-Taylor 196 women tied with 18

FEMALE

CORPORATE TEAMSTennova 26Pilot Flying J 19ORNL 17News Sentinel Breaking News 4

Team Runners Market 29Health Shoppe/New Balance 21KTC Socialites 16Foothills Striders 14Team Really 4Moms Run This Town Knoxville 3

MASTERS TEAMS

Team Runners Market 23Health Shoppe/New Balance 23Team Mulan 7The Chilly Chicas 4Thackston School 3Moms Run This Town Knoxville 3

WOMEN’S TEAMS

Team Runners Market 34Health Shoppe/New Balance 18KTC Socialites 14Trooper’s Bar 12Foothills Striders 10Moms Run This Town Knoxville 5

OPEN TEAM

KTC Grand Prix Standings through Pigeon ForgeJerry Schohl, keeper of the points


Trail Series Grand Prix Standings through Haw Ridge

Nathan Helton 530Daniel Wells 400Myles Smith 370Ron Wireman 365Alan Horton 320Nathan Mize 280Spencer Wells 275Justin Baldwin 220Sebastian Moceri 210David Wasilko 200Sho Gray 200Andrew Smith 195Tim Hill 195Dan Close 185Williams/Clark/Barnard 180

Alondra Moody 590Jonnie Mae 570Eden Slater 400Leah Jones 275Ashley West 265Liz Norred 240Mandy Young 225Rebecca McDowell 190Kelly Darnell 185Andrea Ludwig 185Karen McNeany 180Shiara Arulpragasam 175Stephanie Whaley 145Dawn Doucette 130Sylvia Buchanan 115

Laura Gearhiser 665Karen Wilkinson 565Kris Corbitt 480Stephanie Johnson 465Shelley Minton 320Kyoko Yamamoto 315Donna Cunningham 275Malinda Honkus 200Jennifer Parker 200Kathy Smith 200Jennifer Singh 190Rachel Kirk 110Karen Fleming 110Janina Perez 100Amy Porter/Liane Jennings 95

Matt Stegall 575Mike Parton 510Doug Holder 460Todd Caldwell 385David Biddle 350David Winstead 300Jeremy Holleman 265Lixin Tang 225John Fox 190Tony Owens 180David Giles 175Bill Schmitt 160Bryan Howington 150Mark McPhail 150Todd Jones/Timothy Bird 140

Chris George, keeper of the pointsMALE OPENMALE OPENMALE OPENMALE OPENMALE OPEN FEMALE OPENFEMALE OPENFEMALE OPENFEMALE OPENFEMALE OPEN MALE MASTERSMALE MASTERSMALE MASTERSMALE MASTERSMALE MASTERS FEMALE MASTERSFEMALE MASTERSFEMALE MASTERSFEMALE MASTERSFEMALE MASTERS

Footnotes Sept 2015 - 10 O


REGISTRATION OPENFOR 2016 CHKM

Jason Altman, Director, Covenant Health Knoxville Marathon

o n

This summer has been busy forthe Covenant Health KnoxvilleMarathon.

Before we opened registration thissummer, we were hard at work behindthe scenes. Our new registration mod-ule is through RunSignUp , whichshould be familiar to you if you haveregistered for other KTC races in thelast several years. We also redesignedthe marathon website and online mer-chandise stores, which were launchedat the end of July.

As we noted last issue, we an-nounced this summer that we wereaccepting proposals for groups seekingfunding through the marathon’s Com-munity Contribution Program. Weaccepted proposals for the Programthrough July 31st. As one may expect,we received more than 30 proposalsfrom great organizations in our areathat are doing amazing things. TheCHKM has a committee designated todecide which of these worthy groupswill receive funds. We will announcethe winners by September 30.

When we opened online registrationfor the 2016 event on August 1, weannounced that in honor of the 12th

edition of the CHKM, we would offer12 days of discounts as registrationopened. We offered $10 off of the earlybird registration prices of the mara-thon, half marathon, 5k, 4-person re-lay, and 2-person relay through August12th. The Covenant Kids Run was just$10 for those first twelve days.

The response for the first 12 days ofregistration was tremendous. We had

more than 125 folks sign up for the fullmarathon and over 500 sign up total forthe event. All signs point toward ahuge turnout for 2016!

If you missed registering during thefirst 12 days, make sureto note that the nextprice increase will beDecember 1st. Be sureand register by 11:59pm EST on November30 in order to take ad-vantage of the EarlyBird prices. Also notethat as a KTC member, you are eligibleto receive $5 off of your CHKM eventregistration when registering online.Since we are using RunSignUp for themarathon registration this year, thesystem will verify your club member-ship and automatically deduct your dis-count as long as you are a member ingood standing.

Finally, we made the decision tomove the 2016 Covenant Health 5k toSaturday night instead of Sunday morn-ing. You may have seen that we sur-veyed past participants about a poten-tial move. In the survey, 70% re-sponded that they prefer Saturday nightover Sunday morning for the 5k, andmore than 48% said they would beextremely likely or somewhat likely todo both the 5k and a longer distanceevent on Sunday morning.

The Knoxville Police Department sup-ports the move. As it currently isstructured, they have several officersworking double duty (for example, theofficers patrolling the roads in the 5kmove out to the late miles of the mara-

thon to patrol those miles). They saidthat it is a time crunch as it is and wouldbe much easier (and safer for partici-pants) if the police were relieved fromSunday morning 5k duties.

I talked with the main contacts at ourlarge employers with high employee par-ticipation. They mentioned that 5k par-ticipants could volunteer Sunday morn-ing or cheer on their coworkers if theyaren’t participating in multiple events.They also like the move for the churchcrowd. Many employees have hesitatedto participate in the past because of churchconflicts on Sunday morning. This wouldgive folks an opportunity to participate inthe CHKM Event without conflictingwith church activities.

The City of Knoxville Special Eventsoffice supported the move. They cited an

ease on parking andtraffic congestion forSunday morning bymoving 2750+ partici-pants to Saturday night.

I also asked the localschools when deliver-ing awards this spring.

Many said that their older kids thoughtthe one mile was too remedial, so theywould prefer to do the 5k and still scorepoints for their school. With manyschools bringing students via bus onSaturday, they could give the childrenthe option of Covenant Kids Run orCovenant Health 5k on Saturday, all onone bus trip.

Honestly, the biggest negative I readfrom the survey was that the 5k partici-pants would feel that they were not partof the big event. I think this would holdtrue when we only had 1200 folks inthe 5k (which we had in 2011, whenthe respondents to the same surveysaid 50% favored the move). Now thatthe 5K has more than 2750 partici-pants, I think that it has grown into itsown big event and warrants its ownshowcase. We are excited about themove to Saturday night as we continueto build the CHKM into an entire week-end of festivities.

Happy training…April 2-3, 2016 willbe here before you know it

CCCCCOOOOOVENVENVENVENVENANT HEALANT HEALANT HEALANT HEALANT HEALTHTHTHTHTHKNOKNOKNOKNOKNOXVILLE MARAXVILLE MARAXVILLE MARAXVILLE MARAXVILLE MARATHON 2016THON 2016THON 2016THON 2016THON 2016

CCCCCOOOOOVENVENVENVENVENANT HEALANT HEALANT HEALANT HEALANT HEALTHTHTHTHTHKNOKNOKNOKNOKNOXVILLE MARAXVILLE MARAXVILLE MARAXVILLE MARAXVILLE MARATHON 2016THON 2016THON 2016THON 2016THON 2016


Michael deLisle, Trail Series Director

Norris Dam Hard TrailRace Gets Dam Harder

The next KTC Treadin’ Trodden Trails event is the BigSouth Fork 17.5M/10k Trail Race on September 26.Race time is 8:30am. Remember, there’s no race dayregistration for this race, so be sure to pre-register.

DON’T FORGET...

BE PART OF EAST TENNESSEE’SMOST EXCITING TRAIL SERIES!

When I first met Chris George,the mild-mannered trail run-ning aficionado who

now serves as Race Directorfor the Norris Dam Hard TrailRace he seemed like a nice,reasonable guy. Eager to helpout and cheerful to the max,Chris’s energy proved valuableas a volunteer and runner, somuch so that we quickly invitedhim to join the Treadin’ Trod-den Trails committee. He accepted andjumped in with both feet, being named asNorris RD within a couple years ofjoining forces with us.

Fast forward to the 2015 TTT season.Late last year, when we were assemblingour schedule for this year, he announcedwith a devilish gleam in his eye that hewanted to expand the Norris race. Al-ready the most challenging on our slate ofraces at 25 or 50 kilometers of steepuphills and downhills, his plan was to adda 50-mile option to the race.

My first reaction (and second, third,and fourth) was negative. Only a fewdozen folks contest the 50k at Norris,and its grueling length already requiredstaff and volunteers to spend eight hoursor more in the admittedly pleasant envi-rons of Norris Dam State Park. Andokay, so it wasn’t exactly pleasant lastyear, as cold rain fell the whole day long.I frankly didn’t want to extend that byanother five hours.

Well, needless to say, especially if youalready glanced at the title of this article,Chris and the other ultrafiends on the

committee wore me down. We thuspresent on November 14, a triple option

trail race. At 6:00, under thedark and (hopefully) drycanopy of woods, the com-mand “Go!” will ring out andsomewhere between a fewand a lot of distance-crazedtrail junkies will dash off on afifty-mile quest. An hour later,both the 25k and 50k runnerswill follow. Sometime after

dark, more than thirteen hours later, thewhole shabang will draw to a wearyconclusion. I’m curious to find out howmany dedicated volunteers will still be onhand (and awake) at that time. I knowChris will; he never runs out of gas.

Oh, and the race course itself, alreadya genuinely tough one, is growing moredaunting, as Race Director Chris haspromised to add a fun-filled little diver-sion to each loop of the course. Detailswill be forthcoming at the pre-race talk.

It’s going to be an exciting challenge,not only for the East Tennessee trailrunning community, but for the TTTcrew, as well as the staff of Norris DamState Park, under the leadership of ParkSuperintendent Mark Morgan. From thegetgo, Mark has been an ardent sup-porter of our efforts at Norris, chargingthrough the woods on his four-wheelerin support of the race. Whenever pre-sented with new ideas to improve theNorris race, his reaction is always posi-tive. His boundless energy and “go for it”attitude has helped fuel our efforts tomake this race a crown jewel of the EastTennessee trail race calendar.

But even before Norris, we’ve got twogreat races upcoming. The grandaddy ofthem all, the Big South Fork Trail Race,is coming up on September 26 up nearOneida in the BSNRRA. Longtime racedirector and trail dawg Bobby Glenn willsend hundreds of runners off onto thetrails at 8:30 am. Their return a fewhours later to a postrace barbeque settingis always a warm and rewarding scene.If you haven’t done this one, you need to,and if you have, well, you need to do itagain. That 6.8 mile Grand Cove Loop inthe middle of this race might be the beststretch of trail running in the region.

Then, on Friday evening (yes, I saidFriday evening,) October 9, we’re stag-ing our first night trail race. A relativelyshort 6-7 miles in length, it’s more or lessa repeat of last summer’s Hann Jive trailrace, with the slight exception being thatit will be run in the dark. Each runner willbe required to have a light, whether

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BIG SOUTH FORK TRAIL RACE — Saturday, September 26, 2015. 8:30 am. 17½ milesor 10k. Big South Fork National Recreation Area, Oneida.HANN JIVIN’ IN THE DARK — Friday, October 9, 2015. 7pm! 6 miles PLUS Kids Race.Anderson South Head Start, Knoxville.NORRIS DAM HARD TRAIL RACE — Saturday, November 14, 2015. 6 am. 50 miles, 50k,or 25k. Norris Dam State Park.LOYSTON POINT SCRAMBLE — Saturday, December 12, 2015. 8 miles PLUS Kids TrailRace. TVA Loyston Point Campground Area near Andersonville.WANDERERS TRAIL RACE — Sunday, January 17, 2016, 2:00 pm. Maryville College. 4miles PLUS Kids Race. Maryville College.DIRTY DOUBLE TRAIL MARATHON AND DIRTY SOUTH TRAIL HALF MARATHON —Saturday, February 13, 2016. Ijams Nature Center, Knoxville.DARK HOLLOW WALLOW — Sunday, March 13, 2016, 2:00 pm. Big Ridge State Park. 11miles or 5 miles PLUS Kids Race. Big Ridge State Park, Maynardville.

STAY TUNED FOR THE BALANCE OF THE 2016 TRAIL RACE SCHEDULE IN THENOVEMBER ISSUE OF FOOTNOTES AND ON THE KTC WEBSITE!

2015-16 TRAIL RACES2015-16 TRAIL RACES

handheld, headlamp, or clip-on, in orderto start. The course will be unusuallywell-marked, as we’d rather not loseanyone. Anyone who’s run a night trailrace before understands the heightenedchallenges and the heightened enjoymentof running through the woods in thedark. Should be big fun. Kids race kicksoff the festivities at 6:30 pm.

And more big fun in coming on De-cember 12 at 1:00 pm, as for the firsttime, we’ll venture onto heretofore unex-plored (by us, anyway) trails out alongthe Clinch River near Loyston Point, alsoknown as Point 19 by the locals. PeteCrowley will be directing his first TTTrace and promises a wonderful afternoon

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Healthy ExerciseRecommendations

for Kidsby Lee Murphy

MS-MPH, RD, LDNLicensed Nutritionist

With the epidemic of childhoodobesity in the United States,there is increasing emphasis

on campaigns and recommendations toaddress the issue. From MichelleObama’s “Let’s Move” campaign to theNational Football League’s “Fuel Up toPlay 60”, physical activity and propernutrition are both on the minds of parentsand grandparents throughout the coun-try. Nutritional aspects to considerinclude adequate daily fruits and veg-etables, lean protein sources, wholegrains, appropriate serving sizes, andlimiting high-fat and processed options.But for activity, what kinds of exerciseare appropriate, and how long shouldchildren be active?

The benefits of regular physical ac-tivity for children are very similar tothose for adults. Among the manybenefits include:

♦ Building and maintaining healthybones and muscles

♦ Reducing the risk of developingcertain chronic diseases and conditions—including obesity, diabetes, cardiovascu-lar disease, depression/anxiety, and cer-tain cancers

♦ Potentially improving academicperformance and behavior

♦ Building a life-long enjoyment ofhealthy lifestyles and activity

How Much?

According to the Centers for Dis-ease Control and Prevention (CDC),

children and adolescents (ages 6-17)should perform AT LEAST 60 min-AT LEAST 60 min-AT LEAST 60 min-AT LEAST 60 min-AT LEAST 60 min-utesutesutesutesutes of moderate-intensity physicalactivity every dayevery dayevery dayevery dayevery day. This should in-clude both aerobic activity and muscle/bone strengthening activities. Suchactivities can include playing on a junglegym, jumping rope, gymnastics, groupsports, and running.

Intensity of Activity

As part of the 60-minutes-per-dayrecommendation, the CDC also recom-mends at least 3 days of vigorous aero-bic/cardiovascular activity. On a per-ceived exertion scale of 1 to 10, vigorousactivity is described as about a 7 or 8. (Asreference, moderate activity would beabout a 5 or 6 on thesame scale.) Vigor-ous exercise shouldcreate a condition inwhich the childbreathes muchharder than nor-mal—and poten-tially feeling “out ofbreath”. Examples of vigorous activitywould be running hard/sprinting in agame of tag or chase.

Type of Exercise

For younger active children, their dailyactions of climbing, jumping, playing onplaygrounds, and more or less runningaround typically provide for adequateaerobic and strengthening activities.However, as kids get older, organizedsports and more formal strength trainingbecome good options—as the child isbetter able to focus and follow directions.

Organized sports can be group sports(like soccer) or more individual activities(like gymnastics). Organized running is(of course!) a terrific option as well!Strength training for children does notnecessarily mean power lifting, but rathercan be as simple as body weight exer-cises—like push-ups, squats/lunges, andcore training. Injury prevention for chil-dren should focus on such things asavoiding lifting maximal loads, avoidingunnecessary stress on joints, and reduc-ing the risk of contact injury.

The Most Important Aspect…

Enjoying exercise is arguably the mostimportant factor of encouraging dailyactivity. For both children and adults,

finding an activitythat they actuallyENJOY makesdaily movementmuch more pleasur-able and more likelyto regularly occur.Therefore, instillinga sense of fun and

enjoyment with exercise is a crucial stepin ensuring that an active child grows upto be an active adult—which is the ulti-mate goal. Whatever the sport or physi-cal activity of choice, be sure that thechild is enjoying him/herself. Allow achild to try a range of activities until theyfind one they see gratification with andwant to continue.

And finally, role modeling is vital inthe process of encouraging childhoodactivity. So continue your active lifestyleand be a role model for the children inyour life!


BONE DOC 411

The TrThe TrThe TrThe TrThe Truth Aboututh Aboututh Aboututh Aboututh AboutCarCarCarCarCartilagetilagetilagetilagetilage

Dr. Brantley BurnsOrthopaedic Surgeon, KTC Member

You've all heard friends talk abouttheir (knee or other joint) inju-ries. Oh, I had a cartilage tear.

Or, my surgeon found cartilage damageand fixed it. Yes, cartilage is one of themost common tissues we deal with asorthopedic surgeons, and one of the mostfrustrating.

I WAS going to state that it is becauseof its blood supply. Meaning that sincecartilage has a poor blood supply (true),its repair/regenerative capabilities are lim-ited. Yet this would be unfairly simple.There are several commonly injuredbones in the body with a poor bloodsupply but we can usually find some wayto remedy the situation. Cartilage - it's awhole 'nother ball game.

First of all, some terminology. Thereare two main kinds of orthopedic carti-lage. Fibrocartilage is a mixture of toughtype I collagen fibers and carti-lage, which is an unusual tissuewith very few cells but is mostlymade of other things like hugeproteins and some elastic fibers.The main form of fibrocartilageI deal with is the meniscus (aknee structure), which in layterms is a shock absorbing padbetween the knee bones (femurand tibia). If you "tear" a carti-lage, then the injury was prob-ably to your knee meniscus.Most tears very deep in the knee do notheal because of a poor blood supply, butoccasionally a peripheral or more outertear will heal. At arthroscopic surgery,we almost always trim/resect/removethe torn parts of the meniscus and leavethe rest intact. Infrequently, we repairthe peripheral tears hoping for healingfrom the better circulation.

The other kind of cartilage we treatis hyaline or joint cartilage. If you havebeen told you had cartilage damage,you probably have hyaline cartilagetrouble. This white, shiny material coatsthe ends of the bonesinside a joint, and it iswhat you see whenyou pull apart a friedchicken thigh and leg.Hyaline cartilage hastype II collagen fibersand again, large pro-teins and elastic fibers.

Both fibrocartilageand hyaline cartilage have scant or noblood supply, and have limited repairability. In other words, many or mostcartilage injuries in adults will not heal.You probably can't relate to this. Forexample, take your skin: When it's dam-aged, it always heals. The opposite is true

for cartilage. The marvelousstructure of the cells and col-lagen and proteins in cartilageis nourished by joint fluid, con-tacting its outer surface andpercolating down into it. Yetthis fluid absorbing capacitybecomes less with time andinjury.

With hyaline cartilage dam-age, we have traditionally hadfew uniformly successful treat-

ments. Cortisone injection and NSAIDshelp with the pain of inflammation butdo not actually repair either kind ofcartilage. Viscosupplementation (injec-tions of that rooster comb substance)can help lessen symptoms but again arenot proven to repair cartilage. Funnything: Many patients receiving this treat-ment report substantial relief.

OATS and mosaicplasty are procedureswere plugs of healthy cartilage/bone aretaken from a good and expendable area ofthe joint and inserted into exact sized holesmade in the damaged area. These proce-

dures are often suc-cessful.

Many times atarthroscopy we trimthe edges of the sur-face cartilage defect sothey are not stickingup or loose, or under-mined. This is called achondroplasty and is a

mechanical solution to lessen friction andhelp prevent further damage. We mightalso perform a microfracture where wepuncture or drill the exposed bone hopingfor a resulting outpouring of some cover-ing protective tissue. Both of these proce-dures are often successful, too.

Much recent research involves takingsome intact cartilage at arthroscopy, andsending it to a lab that cultures andreplicates and grows more of that exacttissue. At a subsequent surgery, this labgrown tissue (which is grown from yourown cells) is implanted into the jointcartilage surface defect, hoping to smoothit over, bring it up flush and even with thesurrounding intact cartilage. These morebiologic procedures seem very promis-ing so far and may be the mainstay of theoperative treatment of hyaline cartilagedefects in the future. In some animalstudies, bone marrow stem cells havebeen shown to regrow bone and carti-lage. Wow! Remember that cartilagebiology is a changing field and we do nothave all the answers yet.

Be careful out there....


Dietary PeriodizationDr. Kevin Sprouse

KTC member and Sports Medicine physician

There has been a lot written recentlyabout the merits of fat, the evils ofcarbohydrates, and the obvious

scientific idiocy of those that proposesuch a diet for performance-oriented ath-letes. Athletes and sports scientists suretake their nutrition personally! How-ever, as is often the case, the truth hidingbeneath the rhetoric is never so cut-and-dry. Yes, fats can be verygood for your health and yourperformance. But the wrongfats can be terrible thingsto put in your body.(Think about the dif-ference between anavocado and a deep-fried twinkie!) The samecan be true for carbohydratesand proteins. Most foods with which areasonable athlete would choose to fueltheir workouts are neither inherently goodnor bad. We can argue all day aboutwhat athletes should eat, but unless weinclude a discussion about when theyshould eat it, the point is being missed.

When you are planning your work-outs for the week, do you plan to dointervals every day? Why not? Weknow they are good for your perfor-mance. Why not just do more intervals?Speed work all the time! Of course youwouldn’t do that, because each workouthas a purpose and performance is multi-faceted. Whether or not you are familiarwith the concept, you employ“periodization” when planning your train-ing. Periodization dictates that there is atime and purpose for each training ses-sion. Furthermore, there is a season fordifferent types of training. Your weeks of“base” training will look different thanyour “build” phase as you lead into raceseason. And your “taper” will look differ-ent still.

The concept of periodizing trainingload has been around for decades, and itis a widely accepted foundation of sports

science. The same ideas can, and should,be applied to nutrition as well. The fuelyour body needs to support a week of“base” training (slower, longer runs atlow intensity) will look very differentthan those which are required for idealdietary support of higher-intensity weeks(track work, hill repeats, etc). These arevery different physiologic efforts.

When running at an easierpace, your body is moreapt to burn fat for itsprimary fuel. This is avery efficient process

that allows you to utilizestores which, in even the

leanest athlete, are plentiful(tens of thousands of calories!).

As your effort increases, you switch to ametabolism which is more dependent onburning carbohydrate for fuel. Carbs,stored as glyco-gen, are a verylimited resource(only a couplethousand calo-ries, at best). Ifyou can train yourbody to work athigher intensitieswhile still prefer-ring to burn fat,you will achievea higher level of“metabolic efficiency.” You will avoid theswings in blood sugar levels and theresultant, regular need to squeeze downanother gel. How does one achieve thisefficiency? The answer is “practice andperiodization of diet.”

If you want your body to increasinglyprefer burning fat as its primary fuel, youhave to train it to do so. Rather than atypical endurance-athlete diet consistingof 60% to 80% carbohydrates, you mustdecrease your carb intake and give thebody more fat to use as fuel. If theconstant onslaught of carbohydrate is

mitigated, along with the resultant insulinresponse, then the body will begin to loseits dependance on regular carb intake.But it’s not as simple as that. That is thepart that, when presented in isolation,gets people riled up! How can an athletemaintain a high level of intensity on sucha diet?!? Well, remember my prior men-tion of “periodization”?

The advice and expertise that is oftenabsent in dietary articles online or inprint, is that an athletes’s nutrition mustsupport the task at hand. Train yourbody to use fat more efficiently, yes. Butas you accomplish that, you can begin touse high-glycemic carbohydrate sourcesas “jet fuel” for your intense training andracing efforts. Carbohydrates, and evensugars, are not bad! Use them for adedicated purpose, and they will providehuge benefit to your performance.

A chart appears on the upper half ofthe next page indicating the way properdietary periodization should work.

Of course, your fueling protocol willbe specific to your needs. This willvary based on your physiology andyour goals. If you primarily run 5Ks

and 10Ks, then your needs will bevery different than that of an ultra-marathoner or multisport athlete.

Every workout has a purpose.In the same way, every mealshould have a purpose. Sure,some runs are just for fun.Some meals are just for funas well! That’s a good pur-pose in my book. But to thedegree that your training isgoal-oriented, your diet

should be as well. Don’t let this crucial,often-neglected component of yourtraining be the undoing of your hoursspent running. You can’t outrun a baddiet! Don’t run so you can eat more.Eat so you can run better!

Dr. Kevin Sprouse Dr. Kevin Sprouse Dr. Kevin Sprouse Dr. Kevin Sprouse Dr. Kevin Sprouse is a KTCmember and sports medicine phy-sician, specializing in the primarycare and sports medicine needsof endurance athletes and activeindividuals at Provision SportsMedicine.


Proper Dietary Periodization

KTC Volunteers needeDAT THESE UPCOMING EVENTS

VOLUNTEER COORDINATORSara Webb

423-745-3115

Townsend 15k 9/13Big South Fork 9/26

Hann Jivin’ in the Dark 10/9Pilot CrossKnox 10/11

Farragut 13.1 10/31Norris Dam Hard Trail Race 11/14


Confessions of aConfessions of aConfessions of aConfessions of aConfessions of aSocial JoggerSocial JoggerSocial JoggerSocial JoggerSocial Jogger

by Lauren Chiles, KTC Social Director

A view frA view frA view frA view frA view from the rearom the rearom the rearom the rearom the rear

Being a new runner is hard, right?You know you have a goal, butaccomplishing it is difficult. Each

mile is a deliberate attempt to get to thatone monumental loftystep. OK, so you won’ttalk about it that way withyour friends or co-work-ers, but that’s how youfeel inside. Lacing upyour shoes can be a men-tal challenge when yourealize the miles (or mile, no judgment)that will follow it. So in honor of youreffort and in order to make your trainingless emotionally and mentally taxing, I’dlike to tell you the secrets, before you fallinto any new runner pitfalls.

♦ Running is easier with someone.Instead of the continual internal mono-logue of “I want to quit. I’m going todie,” the conversation can be as simple asone’s plans for the weekend or, with yourlong-time running buddy, the same stuffyou’d tell your therapist, but without theawkward open ended questions askedback to you. Now you no longer arethinking about the minutes until this runis over. So I’d call that a win.

♦ Running is also easier with a group.Particularly a social group. Why? Groupsare distracting. You don’t always have tobe the one concentrating on the pace.You spend some time with your fellowrunners, and what do you know? Youbecome friends over the miles. Yourweekly meeting turns into a permanentspot on your calendar. It’s the miles youdon’t dread because you are meetingyour friends, and possibly going out fora beer afterwards, but definitely the meet-ing your friends thing. But that beer waspretty tasty too.

♦ Body Glide might be the greatestinvention since Velcro. Admittedly, Imight have learned to tie my shoes late,and have my priorities in life a little

skewed. Back to Body Glide.Ok, so I’m not 22 any more.And I have body parts thattouch each other when inmotion. Add in a littlesweat, or rain, and, bam,you’ve lost some skin. It’snot fun. The motto should

be “Body Glide: You can keep your skin”,but I don’t think it is.

♦ You can deal with guilt much better asa runner. So you had dessert - well, youdid just run X miles. So you want to goon vacation, well here’s a half-marathon.So you want to have dessert on vacation,well you did just run the half-marathon.

♦ It’s ok to get frustrated. I thinkrunning teaches you patience and humil-ity. You can have a great run, but bad

runs happen too. Like life, it’s how youdeal with adversity that shows who youare. Sure, in your head, you might wantto trip that 22 year old who doesn’t needBody Glide when she flies past you in arace, but you’ve worked too hard to getdisqualified now.

♦ Enjoy what your effort provides you,what your body is capable of that day.It’s too easy to think about what youcould do and miss what’s happening inthis moment, you’re running with yourfriend looking forward to dessert. Beproud of what you just accomplished.

Speaking of social runs, come join ussoon. Mondays at 6 pm at MellowMushroom on Cumberland and Wednes-days at 5:30 pm at Runners Market inBearden. Don’t forget our HalloweenRun on Wednesday, October 28, at 6 pmat Market Square. Our facebook pagehttps://www.facebook.com/groups/351677454866113/

MONDAYS: The Monday meeting place is Mellow Mush-room on Cumberland Ave on the UT strip. 6:00pm.

WEDNESDAYS: Runners Market, 4443 Kingston Pike Av-enue, Western Plaza. 5:30 pm. For more info, [email protected].

SATURDAYS: Scheduled group runs in preparation for theCovenant Health Knoxville Marathon and Half Marathon, aswell as the Farragut 13.1 and 5k. For more information:[email protected] or www.knoxvillemarathon.com

KTC GROUP RUNSKTC GROUP RUNS


What Makes a Bicycle-Friendly City?

by Bob Godwin

A recent item on the internet posedthis question and offered as ex-amples the cities of Portland,

Oregon, Tel Aviv, Israel, andCopenhagen, Denmark.

In addition to ample trails and desig-nated bike lanes, the best cities are placeswhere speeds are slow, space for bicy-cling is clearly marked and plentiful, andthere are lots to see and do when dis-tances are not extreme.

Portland has created a comprehensiveprogram for a trail network on and off thestreets.

They cite the 5 E’s: Engineering, Edu-cation, Encouragement, Enforcement,Evaluation. In addition, Equity has comeinto play, supporting efforts throughoutthe city, especially in areas where people

have the greatest need for non-auto trans-portation.

Tel Aviv has a combination of flatlandand effective land use poli-cies resulting in “hundredsof kilometers” of bikeroutes so you never needto go on the street.

Very active is theirbike-sharing networkwith 150 stations aroundthe city. Put in your credit card, pick upa bike, and when you arrive at yourdestination, restore it to a station and youare charged only for the time used.

Lanes are clearly marked, many des-ignated for bicycles only with their owntraffic lights. I have seen such lanes inand around Amsterdam.

Copenhagen: I visited there years agowhen my wife and I chaperoned 12Knoxville kids spending a month withtheir Swedish opposites. We planned a

couple of days inCopenhagen to visit TheLittle Mermaid and TivoliGardens, Denmark’s sig-nature amusement parkwhich opened August 15,1843. Those visits werefun, but the most dramaticimpression was the enor-

mous number of bike commuters, approxi-mately one-half of Copenhagen’s residents.Presently, Copenhagen plans 26 bike routesthroughout the city which will ultimatelyprovide 11 miles of uninterrupted riding.The first of these just opened.

An old city, Copenhagen has manynarrow cobblestone streets, causing bikesand cars to share limited space. Just as Ihave found elsewhere in Europe, bikes aregiven deference and accidents are rare.

Underlying and motivating all of this isthe Danes’ love of and respect for theirenvironment which is well served by legpower versus petroleum power.

My experience in Sweden was similar,although my primary residence was in acommunity several miles from Stockholm.I was pleased to share the roads on myearly morning runs with many commut-ers to the bus and train stations wherethere were always ample bike racks.

Knoxville: We are making strides andthe cycling population is growing rapidly.The county has a bicycling departmentand there are many interest groups in ourarea. Support them with your member-ship and donations, and by riding in aresponsible manner, sharing the road.

William & Lea Company

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KTC High School Spotlight

by Patty Tracy-Thewes

Webb School’sCarter Coughlin

Sophomore, Carter Coughlin,is returning to this crosscountry season on a mission,

to win the TSSAA D II-A StateChampionships. He placedsecond last year behind histeammate, 2015 graduate, ReeceRose. A few weeks after lastseason’s state championships,Carter placed 3rd (16:08) at the2014 Footlocker South Regional.His Coach at Webb, BobbyHolcombe, has enjoyed watchingCarter develop as an athlete overthe one year he has coached him.Coach Holcombe feels that Carterhas great patience andenthusiasm, and these strengthshelped carry him through his upsand downs of his freshman yearof Cross Country and Track.Coach Holcombe reflected onCarter ’s past year, “Mostimpressively, he took somebeatings in races, but turnedaround and ran some great timesat KIL, region and state. He lovesto race!” As you will read below,Carter’s pursuit of excellence isnot limited to just running. Letslearn a little more about thisoutstanding young man:

YYYYYou took second (16:42) at theou took second (16:42) at theou took second (16:42) at theou took second (16:42) at theou took second (16:42) at theTSSAA Division II-A State Cham-TSSAA Division II-A State Cham-TSSAA Division II-A State Cham-TSSAA Division II-A State Cham-TSSAA Division II-A State Cham-pionships. What do you want topionships. What do you want topionships. What do you want topionships. What do you want topionships. What do you want toaccomplish this year in Crossaccomplish this year in Crossaccomplish this year in Crossaccomplish this year in Crossaccomplish this year in CrossCountry?Country?Country?Country?Country?

I would love to win state this year,and I’m also going to try to break 15:30for my 5k time!

You’ve had success on the track,You’ve had success on the track,You’ve had success on the track,You’ve had success on the track,You’ve had success on the track,as well, taking fifth in the 3200M atas well, taking fifth in the 3200M atas well, taking fifth in the 3200M atas well, taking fifth in the 3200M atas well, taking fifth in the 3200M atthe State championship (the State championship (the State championship (the State championship (the State championship (9:449:449:449:449:44) this) this) this) this) thispast track season. What do you likepast track season. What do you likepast track season. What do you likepast track season. What do you likepast track season. What do you likebetter, track or cross country?better, track or cross country?better, track or cross country?better, track or cross country?better, track or cross country?

Well, that’s a difficult question; theyare both so different. If I had to chooseone to do for the rest of of my life, I wouldprobably choose cross country becauseof the adventurous aspect of it. I alsoenjoy the hills because it is a great time toget ahead of my competitors.

What do you like to do when youWhat do you like to do when youWhat do you like to do when youWhat do you like to do when youWhat do you like to do when youare not running?are not running?are not running?are not running?are not running?

When I’m not running, I’m alwaysbusy doing something else: sailing, wres-tling, SGA, or robotics.

Over the years, what has beenOver the years, what has beenOver the years, what has beenOver the years, what has beenOver the years, what has beenyour favorite subject and whatyour favorite subject and whatyour favorite subject and whatyour favorite subject and whatyour favorite subject and whatteacher was your favorite? Why?teacher was your favorite? Why?teacher was your favorite? Why?teacher was your favorite? Why?teacher was your favorite? Why?

My favorite subjecthas always been science,and my favorite teacherwas my seventh andeighth grade Spanishteacher, Señor Bright.

Top academic ac-Top academic ac-Top academic ac-Top academic ac-Top academic ac-complishment?complishment?complishment?complishment?complishment?

My top academicachievement so far wastaking all honors classeslast year and maintaininga 4.50 GPA.

You’re only aYou’re only aYou’re only aYou’re only aYou’re only asophomore, so yousophomore, so yousophomore, so yousophomore, so yousophomore, so youmay not be thinkingmay not be thinkingmay not be thinkingmay not be thinkingmay not be thinkingthat far ahead, but anythat far ahead, but anythat far ahead, but anythat far ahead, but anythat far ahead, but anyplans future: college, profession...plans future: college, profession...plans future: college, profession...plans future: college, profession...plans future: college, profession...

I’m not sure where I want to go tocollege yet, but I definitely want to runin college. For my profession, I wouldlike to be a neurosurgeon or an astro-physicist.

What is the best advice yourWhat is the best advice yourWhat is the best advice yourWhat is the best advice yourWhat is the best advice your

coach has given you?coach has given you?coach has given you?coach has given you?coach has given you?

The best advice my coach has givenme is to trust my fitness. He always yellsthis at meets when he knows that I’mtired and struggling.

Best advice your mom or dad hadBest advice your mom or dad hadBest advice your mom or dad hadBest advice your mom or dad hadBest advice your mom or dad hadgiven you?given you?given you?given you?given you?

My parents always tell me that “I cando all things through Christ who strength-ens me.” (Philippians 4:13)

Favorite school memory, track/Favorite school memory, track/Favorite school memory, track/Favorite school memory, track/Favorite school memory, track/cross country memory?cross country memory?cross country memory?cross country memory?cross country memory?

My favorite school memory was bring-ing Webkinz pets to school everyday insecond grade. My favorite runningmemory was freshman year state whenI got second place; it was an extremelyfun and exciting race, and I achieved mypersonal goal!

Your best race to date?Your best race to date?Your best race to date?Your best race to date?Your best race to date?

My best race to date was probably thestate meet of my freshman year becauseI did a lot better than I was expecting

going into the season.

What do you wantWhat do you wantWhat do you wantWhat do you wantWhat do you wantto accomplish beforeto accomplish beforeto accomplish beforeto accomplish beforeto accomplish beforeyou graduate?you graduate?you graduate?you graduate?you graduate?

I definitely want towin state before I gradu-ate—preferably thisyear—and break 15:00for my 5k time.

Anything else youAnything else youAnything else youAnything else youAnything else youwould like to tell me?would like to tell me?would like to tell me?would like to tell me?would like to tell me?

I always wear a pairof socks with strawber-ries on them during myraces; I think it’s goodluck. Also, my pre-racemeal routine is always

the same: pasta the night before a raceand a bagel with honey and orange juiceon the morning of the race!

KTC wishes the best of luck to you,Carter. We hope you achieve allyour goals you have set for your-

self, both running and academically!



KTC BOARD OF DIRECTORSMinutes of June and July 2015 Meetings

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JUNE 22, 2015

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The meeting was called to order at7:01 p.m. In attendance were BradAdams, Tony Owens, Larry

Brede, Emily Bolling, Ken Childs, DonGraham, Michelle Midnight, JamieNiland, Troy Rebert, Scott Schmidt, WillSkelton, Patty Thewes, and Doug Young.Guests included Kristy Altman, RayWilson, and ElyseGallegos.

MinutesMinutesMinutesMinutesMinutes – The min-utes for May 2015 wereapproved as written.

Executive DirectorExecutive DirectorExecutive DirectorExecutive DirectorExecutive DirectorReport –Report –Report –Report –Report –Altman submit-ted a written report withsummaries of General Business, RaceUpdates, Sponsorship, Promotions, andCommunity Relations. Fireball is the nextKTC race and will be on a new course dueto construction. There will be a newYouth Greenway Series for kids 12-and-under, with a total of four races runningevery other weekend beginning 7/25/15.Muna Taylor is the Series Coordinator.

Board Members are required to sign aConflict of Interest Statement, and Altmanprovided the statement to the board.Board members attending this meetingsigned the statement.

The KTC attorney drafted the amend-ment to the agreement between the KTCand Eight Lane Consulting as approvedby the board last month. The attorneywill forward it to Marty Sonnenfeldt forhis review before it is approved betweenthe two parties. The attorney is alsoworking on the trademark for the KTC’sFarragut 13.1 race.

Altman submitted the Footnotes/Trail/Website report. deLisle is finishing thenext version of Footnotes and gettingready to publish it. The final trail series

P&L statement for 2014 is complete andthe KTC will be writing the checks for theorganizations the Trail Committee sup-ports that care for many of our race venues.

Marathon Director’s ReportMarathon Director’s ReportMarathon Director’s ReportMarathon Director’s ReportMarathon Director’s Report –The marathon report was submitted elec-tronically. The Community ContributionProgram applications are out. This year itis more clearly defined that the program

must meet Health andWellness requirements tobe eligible.

Treasurer’s ReportTreasurer’s ReportTreasurer’s ReportTreasurer’s ReportTreasurer’s Report– Altman briefed the sta-tus. Altman noted that sheand Hepp are reviewingthe reports to optimize theaccounts. There are too

many to track efficiently right now, andthey’ll make changes to how the accountswill be reported prior to generating the2016 budget. Adams requested a six-month account rollup report for the nextboard meeting.

Farragut 13.1 Director’s ReportFarragut 13.1 Director’s ReportFarragut 13.1 Director’s ReportFarragut 13.1 Director’s ReportFarragut 13.1 Director’s Report– Wilson is proactively looking forsponsor’s for this year’s event, includingthe title sponsor. They are also lookingfor a space to conduct the race expo.There is a training series leading up to theevent with the RunKNOX program, andit will include the Cross Knox race as partof the program.

Other BusinessOther BusinessOther BusinessOther BusinessOther Business – Gallegos thankedthe KTC and the board for the post-collegiate scholarship for triathlon. Shewas hit by a vehicle while biking a monthprior to Ironman Texas and competedwith two broken bones, not qualifyingfor the world championships. She istraining to attempt qualification at a racelater this season.

The board unanimously approved $750for a celebration bench as a memorial toBob Neff. Altman will look at potential

areas to place the bench, possibly on thenew Cherokee Farms Greenway off AlcoaHighway.

The board reviewed a succession plan-ning program to outline the board struc-ture, identify holes or gaps in the board’sexpertise, and how to nominate memberswho could be used to fill those holes. Theboard will use this system with an ap-pointed nominating committee when plan-ning nominations to fill open board posi-tions next year.

The board voted to remove SharonCouch-Fikes from the board for lack ofattendance.

Altman and Wilbur Hawkins are meet-ing with additional Project Grad schoolsand their Site Directors on 6/24/15 todiscuss how to expand the Youth Pro-gram. The program was successful in itsinitial run and the goal of this meeting isto determine the next school to add to theprogram. Jessica Popek, the grant writerapproved by the board, has generated 8or 9 grant proposals supporting the YouthProgram. She will continue with herefforts, and any grants received will beused to grow the program.

The meeting adjourned at 7:58 p.m.The next meeting will be Monday, July27th, at 7:00 p.m.

The meeting was called to order at7:00 p.m. In attendance were BradAdams, Shannon Hepp, Larry

Brede, Emily Bolling, Ken Childs, LauraGearhiser, Don Graham, Michelle Mid-night, Jamie Niland, Angie Noye, Troy

JULY 27, 2015



KTC BOARD OF DIRECTORSMinutes of June and July 2015 Meetings

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Rebert, Scott Schmidt, Will Skelton, andPatty Thewes. Guests included KristyAltman, Jason Altman, and Ray Wilson.

MinutesMinutesMinutesMinutesMinutes – The minutes for June2015 were approved as written.

Executive Director Report – Executive Director Report – Executive Director Report – Executive Director Report – Executive Director Report – K.Altman submitted a written report withsummaries of General Business, Race/Programming, Sponsorship/Fundraising,Promotions/Communications, and Com-munity Relations. She also submittedMichael deLisle’s written report from theTrail Committee, Footnotes, and thewebsite. The Tennessee Solicitation Per-mit final submission is awaiting comple-tion of the 2014 audit. The board did nothave any comments on the audit, so it willbe finalized as written.

Eight Lane Consulting signed the amend-ment to the settlement with the KTC thatreleases two event names from KTC toEight Lane. K. Altman is waiting on theoriginal and then will sign for the KTC.

The KTC summer picnic will be heldAugust 30th at Oaks Farm; board meet-ing at 5:00 p.m. with the picnic to followat 6:00 p.m. The Christmas party will beheld December 4th at Café 4, The SquareRoom; board meeting at 6:30 p.m. withparty to follow at 7:00 p.m.

The club is looking for 5 – 6 moretiming to put on the roster to support theclub’s timing operations. The club pays$20/hour for these positions. Rebert andK. Altman are the points of contact forinterested club members.

K. Altman met with Wilber Hawkins todiscuss the Youth Athletics Program. Thenext session is scheduled for 16 sessionsbeginning September 14th until right beforeThanksgiving. This session will also beconducted at Christenberry Elementary,with a potential second location at WhittleSprings Middle School. Focus schools re-

main those that participate in Project Grad.

The first of four Youth GreenwaySeries events had approximately 30 par-ticipants. The remaining events will beheld August 8th, August 22nd, and thenpart of the Canfield Mile on Labor Dayweekend.

Wilson provided an update on the Farragut13.1. Benchmark Physical Therapy andNew Balance Knoxvillehave joined the event askey sponsors. RunKNOXkicks off the half-distancetraining program for thisevent on July 28th, and theassociated 5k training pro-gram in August. Wilson isworking with theMaryville half marathondirector about potentiallydoing a “do the double” event again thisyear for runners who participate in bothevents on back-to-back days.

Marathon Director’s ReportMarathon Director’s ReportMarathon Director’s ReportMarathon Director’s ReportMarathon Director’s Report – J.Altman submitted a written marathonreport. The website goes live this weekand registration opens on August 1st. Thefour media sponsors for next year’s racehave confirmed their sponsorships. Basedon post-race survey results and KnoxvillePolice Department support, and afterreceiving approval from Title SponsorCovenant Health, the 2016 5k race willbe conducted Saturday night April 2nd,the evening before the April 3rd marathonand half-marathon events. The new courseroute, being revised due to construction,is still being finalized.

Treasurer’s ReportTreasurer’s ReportTreasurer’s ReportTreasurer’s ReportTreasurer’s Report – Hepp pro-vided a written report, balance sheet as ofJune 30th, and Profit and Loss statementfor the first half of 2015 compared withthe first half of 2014. She submitted theannual report and 990 earlier in the month,and noted that there were no findings inthe audit. The board did not have any

comments and Hepp will authorize itssubmittal.

Other BusinessOther BusinessOther BusinessOther BusinessOther Business – Event ManagerTom Isaacs resigned from the KTC totake a job closer to home in Wisconsin.Carter Mill was his last race. K. Altman,Rebert, Midnight, and Ethan Coffey areon the interview committee to select hisreplacement. The club received 16 appli-cants, and selected four to interview on

July 29th. The board re-viewed and incorporatedcomments into the EMcontract, and unani-mously approved autho-rizing the selection com-mittee to make a hirebased on their interviewsfor a 1-year term. Theboard also unanimouslyapproved a flat compen-

sation rate, plus mileage and phone, forthis position.

The board discussed the possibility ofthe club purchasing a truck/box truckversus renting one when required tomove the trailer or items from the trailerto support races. Based on not only theinitial capital requirement, but also opera-tional liability and monetary requirementsto keep a vehicle as club property, theboard recommended that the club notpurchase a vehicle.

The University of Tennessee con-firmed that they want to split the Tennes-see Relays collegiate and Volunteer TrackClassic high school track meets nextyear. The board supports the KTC re-suming operation of the VTC as a stand-alone meet. K. Altman and Graham willwork with Chad Culver as the MeetDirector to plan the event, as well asasking Hawkins, Brian Brown, Bob Bar-ber, and David Huntsinger if they wouldparticipate in the planning as well. Initial



TRI-BAL KNOWLEDGE

Put Me In, Coach,I’m Ready to Play!

by Larry Brede


One of the most daunting chal-lenges to starting triathlon is sim-ply the unknown effort it takes

to combine all three sports: swimming,biking, and running. Additionally, as easyas it sounds, just transitioning be-tween each event adds an elementof difficulty and confusion to thetrifecta of competing in thosethree events. As it so hap-pens, we have some greattriathlon coaches in EastTennessee who are fully ca-pable of helping you meetthis challenge. Whetheryou’re completely inexperienced in thesport and would love someone to helpguide you through the process, or asuper-experienced triathlete looking tostep up to the next level, there is a localcoach ready to help you meet your goals.

We’re going to take a look at six localcoaches, any of who would be happy totalk with you about the sport and howthey can help you. These coaches (listedin alphabetical order by last name – nopreference based on order!) are RhonndaCloinger, Elyse Gallegos, Scott Koch,Tyson Murphy, Aaron Myers, and JoePeeden. You’ll find their contact informa-tion, years of experience, affiliations, andwhere they coach in a table at the end ofthis article. Each coach has somethinggreat to offer, and is very active in ourlocal triathlon scene. Figure out whoyou’d work well with and have some fun!

Rhonnda Cloinger

Rhonnda is a USAT Certified Coachwith an impressive résumé of qualifyingfor the world championships at the Olym-pic, Half-Ironman, and ITU Long Coursedistances. She coaches athletes at alldistances, from the beginner triathletetraining for their first sprint distance tothe experienced athlete training for their

first Half or Ironman distance event, andshe coaches all age groups. She workswith Jenna Johnson to provide her clientswith additional swim coaching andthrough her Knoxville Endurance affilia-

tion Bobby Holcombe is available toher athletes for additional run coach-

ing. In her training methodologyshe stresses the importance

keeping training manageablewith their lifestyle, includingfamily and work schedule.She is an Exercise Physiolo-gist in cardiac and pulmo-nary rehabilitation and she

has experience working with athleteswho have heart or lung problems. Shemeets with her athletes based on indi-vidual requirements, emailing weeklytraining sessions and allowing them tocontact her as often as necessary.

Elyse Gallegos

Elyse is a USAT Certified Coach wholives in East Tennessee, but coachesathletes from Florida to Texas in additionto locals. She coaches a wide spectrum ofathletes from the beginner who’s neverbeen in open water to the athlete lookingto bring out their best. She currentlytrains triathletes in sprint, Olympic, andHalf-Ironman distance events. Her coach-ing within the East Texas based,Nacogdoches Endurance Training allowsher to get feedback from other coachesand bounce ideas back and forth. Shebelieves triathlon training is fun, but evenmore fun when you have friends andcompetitors to push and encourage youalong the way! Elyse meets with herathletes monthly to go over and reviewfeedback about what worked and whatdidn’t work over the past month and herplan for them moving forward. She alsomakes herself available to them duringthe day time if they need any feedback oradjustments.

Scott Koch

Scott is a USAT Certified Coach whosepersonal athletic and coaching experienceare focused on longer distance triathlons,both Half Ironman and Full Ironmandistance. However, he does work withathletes competing and Olympic and sprintdistances as well as single sport athletes.His athletes range from first-time com-petitors to those competing for podiumspots. Scott started coaching after expe-riencing the positive impact triathlon andendurance sports have on people’s lives.He wanted to help others share his pas-sion for the sport and to achieve theirgoals, and his experience and relation-ships led to his entry into coaching. Hisinteraction with his athletes varies quite abit. Electronic interaction (text, email,phone) is frequent, with face-to-face in-teraction ranging from once a week toonce a month depending on each athlete’sschedule.

Tyson Murphy

Tyson is not only a triathlon coach,he’s also the Maryville College CrossCountry Coach. He was a high schoolswimmer and college runner, who com-bined those skills with cycling to competein triathlon. His family and career haveturned his focus to coaching, and hisbackground helps him work with ath-letes to develop their skills, speed, power,and efficiency while racing. The majorityof Tyson’s clients start with him at a basiclevel: wanting to perfect their swim togain confidence to tackle the open water,learning the base techniques for bikeracing and handling, and advanced runcoaching. Most of his clients start withhim wanting to get comfortable with theirfirst sprint triathlon, but after the firstseason move up to tackle Olympic andHalf-Ironman events. He loves seeinghis athletes go further and faster thanthey believed they could go, and hisultimate goal is to equip his clients to havethe tools and training to be successfulwithout him. He works out with hisclients 1 – 2 days per week taking themon rides, paddle boarding beside them inthe open water, or running with them,and emailing the remaining workouts.

Aaron Myers


Aaron is a Triathlon Research Centercertified coach and is scheduled for USATcertification later this year. He workswith athletes of all skills, abilities, andgoals, training for distances ranging fromsprint triathlons to Ironman distance. Heis currently coaching several athletes juststarting in the sport as well as a fewseasoned athletes looking to either im-prove their performance or conquer newdistances. Through both his work withKnoxville Endurance and the Triathlon

Research Center Coach Community hehas access to expertise in each event thatenhances the coaching for his athletes.While providing workouts via email,Aaron meets with his athletes weekly fora track session, bike ride, or swim in-struction.

Joe Peeden

Joe got his start in triathlon with theUT Triathlon team, and has coachingcertifications through USA Cycling, USASwimming, and the American SwimCoach Association. In addition to triathlon,Joe has experience coaching swimmingand high school track and cross country.He has worked with athletes from youth

TRIATHLONCOACHES


through elite collegiate, and still worksthrough the school season with the UTTriVols. He specializes in coaching ath-letes at the Olympic distance and shorter,including draft legal events. His affilia-tion with Provision Health provides hisathletes with an “in” to the resourcesassociated with that group, and he alsohas reach-back to his other coachingventures through 865Swimming and Ten-nessee Aquatics. He provides workoutsto his athletes based on the specificprogram they’re working on, and meetswith his athletes ranging from once amonth to twice weekly. He maintains anopen door policy at Provision Health andcan meet with athletes as required tosupport their progress.

Former South Doyle runner and KTCmember, Christian Brewer has hada busy summer of track races.

The recent Milligan College graduatecompeted in the NAIA Outdoor TrackChampionships in May and got All-American honors with a 7th place finishin the 1500m.

A few weeks later he ran the mile at theMusic City Distance Festival in Nashvilleand finished with a PR of 4:08. He thenfound out about an even bigger race inRaleigh NC called the Sir Walter Miler,which was an Invitation only race forprofessional runners. His PR was not fastenough to get invited but there was one spotavailable through participation in a series of“pop up” miles in Raleigh. This requiredBrewer to make two trips to Raleigh wherehe won the “pop up” mile championship and

gained entry into the race on August 7.

The 2nd Annual Sir Walter Milerhad 15 participants, most of whomhad sub- 4:00 PRs. The Sir Walterevent is unique in that they only run themile and they allow the spectators tostand on the track forming a tunnel forthe racers to run through forming aloud, high energy event for everyone.The race was won in 3:57 by RobbieAndrews, a member of the US team atthe recent World Track Champion-ships. Brewer finished 14th in a re-spectable time of 4:10. This wasdefinitely the biggest race he had everparticipated in and he enjoyed gettingto meet some of the top runners in theUS. Also he said the racing atmo-sphere with the crowd was like noth-ing he had ever experienced before.

Former South Doyle Star ChristianBrewer Running with Big Dogs

Raised in a missionary family workingin Zimbabwe, Christian got involved withyouth running through the KTC YouthAthletics Program’s cross country site atSouth-Doyle as a middle schooler. Hewent on to set school records in the 1600(4:21) and 3200 (9:47), as well as, crosscountry (15:56 at Great American) as aprep runner at South-Doyle High School,earning all state distinction in the 1600(5th in 4:21) as a junior and cross coun-try (3rd in 16:20) as a senior. He alsocompeted for KTC in the Nike IndoorNationals meet in 2010, registering amile time of 4:21. It is great to see thislocal athlete continuing to compete atsuch a high level as a post collegiate.Christian resides in Johnson City andhopes to compete in the USATF Na-tional Club Cross Country Champion-ship December 12 in San Franciscousing KTC Cross Knox 15k in Octoberas a tuneup.

To top things off, Christian also wonthe KTC Pilot Fireball Moonlight Classicon July 3. So it’s clearly been a busysummer for the former SDHS star!

by Don Madgett


reports from club members on recent out of town road races

KTC ON THE ROAD!KTC ON THE ROAD!KTC ON THE ROAD!KTC ON THE ROAD!KTC ON THE ROAD!KTC ON THE ROAD!KTC ON THE ROAD!KTC ON THE ROAD!KTC ON THE ROAD!KTC ON THE ROAD!reports from club members on recent out of town road races

Each June for the past 29 years theTwin City Track Club in Winston-Salem North Carolina hosts a most

unique running event known as The Ul-timate Runner. I first heard about theevent earlier this year from my friendMarshall Ellis, a high school cross coun-try and track teammate I reconnectedwith a few years ago while working atGreat Smoky Mountains National Park.

Here is how it works. Registration islimited to the first 108 entrants and, dueto its popularity, a wait list is established.Entrants are asked to submit their ex-pected mile time which is used to seedrunners in eight separate heats of 12 to 16runners. The individual track eventsconsist of a one mile run followed by a400 meter run, an 800 meter run, a 100meter run and finally, a 5K cross countryrun which is organized as a mass start.The events begin around 4:30 pm andusually conclude by 9. In order to beeligible for one of the coveted UltimateRunner t shirts and 4.91 bumper stickersentrants must complete all 5 events. Oneof the more intriguing traditions at theUltimate Runner event involves the tshirts from the previous year’s event. Allshirts that are not awarded (e.g. a com-petitor did not complete the obligatory 5events) are incinerated and the ashes aredumped with great fanfare at the startingline on the track prior to the first one mileheat. A check of the race website showsthat it attracts a broad spectrum of talent(age 10 to 79) and the meet records areimpressive, including a 4:17 mile, 11.09100 meter and a 15:30 5K cross countryrun. There are typically local high schooland collegiate runners in the field alongwith former D1 track and field scholar-ship athletes making for some fast times

and great competition for those in thoseage groups.

The event takes place at Hanes Park,which is near and dear to me as I attendednearby R. J. Reynolds High School in the70’s and ran both track and cross countrythere. It had been exactly 40 years sinceI last stepped foot on that track or ran thecross country course and many goodmemories, albeit a tad fuzzy, came flood-ing back.

A Saturday afternoon in late June inWinston-Salem, can be warm and humidand the weather did not disappoint, al-though the cloud cover helped hold thetemperature in the low 80’s which wasnot all that un-bearable. Itwas raining offand on as theevent began at4:30 with thefirst mile heat.I had no ideahow fast Icould run amile on a trackas I had notdone so in thea f o r e m e n -tioned 40years, so myentry included a guesstimate of 5:50,which placed me in the 4th heat. After thefirst two heats were completed, I beganto warm up and at that point a severethunderstorm moved in, causing the of-ficials to suspend the event, a delay whichlasted 35 minutes. At 5:45 pm it wasfinally time for my heat to toe the line andrun the mile. Having been doing 800interval repeats at a local track as part of

my triathlon training gave me some con-fidence in my ability to pace myself and Ifinished feeling comfortable and pleas-antly surprised in 5:31. The most chal-lenging aspect of the evening was tryingto figure out the best way to spend thetime between each event. Optionsincluded standing, sitting, walking, run-ning, stretching, hydrating, cheering,visiting…….some or all of the above,some or all of the time. A short whilelater we again lined up to run the 400.How hard could one lap on the track be,I thought. Well, I took off with the restof the runners in an all out sprint, and asI passed the 200 mark was seriouslyregretting having done so. As I roundedthe third turn, I looked at each arm for the

20lb sand-bags I wascertain some-one had justhanded me. Itwas then thatI remem-bered why Ireally likedthe 2 mile runin highschool……asprinter I amnot! Throughblurred visionI stumbled

towards the finish line 80 yards aheadand was promptly blown off the track bythe four women running in my heat.That 400 was the hardest (and shortest)race I have run in a long time, the 72seconds it took seemed like an eternity.As I prepared for the 800 I was hoping Ihad burned all my matches in the 400. A

The Ultimate Runner,The Ultimate Coach

by Kevin FitzGerald



decent 800 (2:39) restored my confi-dence as my group once again toed theline for the 100 meter dash. I canhonestly say that I don’t think I have evermade a serious attempt at running 100meters (why would I??) and tonightwould not be the exception. As we lineup, and knowing that my best event (5K)was yet to come, I told the others in myheat that I was feeling confident that Iwould get back the 4 to 8 seconds I wasabout to give up to them on this race…..weall laughed. I blazed a 15.5 100M and itfelt good knowing that I did not pull ahamstring and I was only 6 or so secondsoff of the world record for that distance.

As I mentioned earlier, how one spendsthe time between events is an importantaspect and I chose to spend it visitingwith family and friends. One of the high-lights of the event for me was seeing myformer high school cross country andtrack coach, Norman Trzaskoma. CoachTraz as he is known by the hundreds ofyoung men and women he coached forover 40 years at the high school level,retired from teaching and coaching just acouple of years ago. Still very active andfit at 65, it was not surprising to see thathe knew many (and had coached a num-ber) of the folks partici-pating in the event. I no-ticed that he was wearinga ring commemorating his5 consecutive 4A crosscountry state champion-ships, the first two I amproud to say I was a partof. The other piece of jew-elry he was wearing was awatch that had the North Carolina HighSchool Athletic Association (NCHSAA)logo and “100 Years” on the watch face.When I asked him about it, he reluctantlyexplained that in 2013, on the 100th

anniversary of the NCHSAA, he wasnamed one of the 100 top coaches of thefirst 100 years. I was not surprisedconsidering that he also coached twotrack and field teams to state titles andsent countless numbers of young men

and women off to college (including theUniversity of Tennessee) on athleticscholarships. Later that night when IGoogled the article regarding his receiv-ing the honor, I found, in typical fashion,that he was quoted as identifying 4 or 5other coaches/colleaguesthat he feltwere moredeserving ofthe recogni-tion than hewas. It is in-teresting thatto this day, Icould not citea single ac-complishmentof his as a col-legiate runner,even though I suspect he had many andthis is only because he never talked aboutthem. He was more interested in doingwhatever he could to make sure that abunch of young, immature guys withtalent had the chance for accomplish-ments of their own. Like most coaches,he did all of this while holding down a fulltime teaching job, maintaining a marriageand raising two kids. In spite of all that,

he was always there witha word of encouragement,a ride home after practiceor good advice when facedwith a difficult life choice.

So, while this is a storyabout a unique runningevent, it is also a storyabout a special individual

that made a significant impression in mylife at an age when we are all impression-able and can be influenced both positivelyand negatively. Most of us have beenfortunate to have had someone in ourlives that have made a difference in whowe are as human beings, be they a parent,a sibling, friend, spouse, teacher or coach.Today, more than ever, with the help ofsocial media, we seem to live in a worldthat seems more focused on “posting”

personal achievements than on what wemay be doing for the greater good. Takea moment to think about that person whomade a difference in your life, why thatwas the case and what you can do toemulate that behavior. We all can, and

should, bethat UltimateCoach forsomeone else!

Due to theweather de-lay, the eventstretched intodarkness withthe 5K start-ing at 8:45 pmand conclud-ing under thelights on the

track. After finishing, happily in 19:20,my brother Patrick, Marshall and I movedacross the street from Hanes Park for thepost race celebration and awards cer-emony, which took place outdoors at arestaurant. Master of Ceremonies wasSandy Wetherhold, erstwhile comedian,runner, and long time fixture at the Ulti-mate Runner. Sandy goes about award-ing t shirts, bumper stickers and awardswith a gusto and wit that is unprec-edented. Few are left unscathed by hisdry wit and sense of humor and all leavewith a smile on their face, mutteringabout returning for number 30……Oneparticipant, Jack Ibraham, at the age of79, completed his 29th Ultimate Runnerand vowed to return for number 30 andperhaps his last. I bet that somewhere inhis past, he probably had an UltimateCoach too.

Kevin FitzGeraldKevin FitzGeraldKevin FitzGeraldKevin FitzGeraldKevin FitzGerald is a KTC mem-ber who enjoys running and com-peting in triathlons. He races forthe Eddie’s Health Shoppe ZenEvo triathlon team and is also amember of the Asheville TriathlonClub. He lives and trains inWaynesville, North Carolina.

KTC ON THE ROAD!KTC ON THE ROAD!KTC ON THE ROAD!KTC ON THE ROAD!KTC ON THE ROAD!KTC ON THE ROAD!KTC ON THE ROAD!KTC ON THE ROAD!KTC ON THE ROAD!KTC ON THE ROAD!m,x m,x m,x m,x m,x continued from page 26 ,cx,cx,cx,cx,cxm,x m,x m,x m,x m,x continued from page 26 ,cx,cx,cx,cx,cx



by Sara Webb, KTC Volunteer Coordinator

Volunteering at Haw RidgeVolunteering at Haw RidgeVolunteering at Haw RidgeVolunteering at Haw RidgeVolunteering at Haw Ridge

SIGN UP TO HELPWITH CLUB EVENTS

VOLUNTEERS!VOLUNTEERS!VOLUNTEERS!VOLUNTEERS!VOLUNTEERS!

If you have volunteered 5or more times sinceAugust 1st, please send anemail to KTC VolunteerCoordinator Sara Webbat [email protected]

KTC volunteers are vitalto the success of ourevents and numerousopportunities areavailable to help youreach the next level.

Call Sara WCall Sara WCall Sara WCall Sara WCall Sara Webbebbebbebbebb423-745-3115423-745-3115423-745-3115423-745-3115423-745-3115

Every volunteer position is a newexperience. Some are similar andsome bring totally new and mean-

ingful memories that lastfor a very long time.

My most recent vol-unteer opportunity washelping with the Kids’Run(and food) atTreadin’ Trodden TrailsHaw Ridge Trail Race.The excitement on thefaces of the youngest andoldest runners encour-ages me to keep movingforward toward healthy living myself.

The awards for the children werehand painted rocks that race directorLaura Gearhiser picked up from her manyruns on the trail. Laura gracefully hand

evitcepsrep reetnulovvolunteer perspective

RUN THREE; WORK ONERUN THREE; WORK ONE

painted each of the rocks. One of the kidscommented afterward that he did NOTwant to lose his award and asked his

brother to take care of it!

Gary and I are alwaysproud to help with thekids and see their excite-ment and watch themgrow from year to year.

The Knoxville TrackClub’s annual SummerPicnic is just a few daysaway on August 30th,and I look forward to see-

ing everyone there and enjoying every-thing that Oakes Farm has to offer. Bringa side dish or sweet treat to share and getready for the fun.

Stay safe on the roads and trails.

race for all attendees. Race length will be7-8 miles and it will be preceded by a KidsTrail Mile at 12:30. It’s a pretty goodhaul from Knoxville, so leave plenty oftime for the drive up.

We’re also putting the finishing toucheson our 2016 TTT schedule, the first fewof which appear on page 13. Notewor-thy is the date swap of our February andMarch events. Dark Hollow, which hasbeen blessed (cursed?) by frigid tempera-tures in mid-February throughout mostof its existence, will move a bit later into


spring to allow runners to enjoy the parka bit more without bundling up quite somuch.

The bigger benefit of the switch isslotting the Dirty South Trail Half Mara-thon and Dirty Double in February totake advantage of cooler temps.The warm weather experiencedon each of its March dates, whilepleasant for spectators and vol-unteers, made for a dauntingtask for trail runners who, atthat time of year, have no accli-mation to the heat. So we’ll take ashot at doing DS/DD in February instead.

Other changes we’re working on in-clude a potential traipse through the UTArboretum outside Oak Ridge in April, amove of our night race from October to

May, and a big switch involving theLakeshore Trail Trek from the stuletfyingheat of June into the friendlier climes ofOctober. Taking its place in the month ofJune will be our first venture onto thenew trails at Sharp’s Ridge, combining abit of road racing with some steep trailracing. And knowing those whirling

dervishes of the AMBC, there maybe even more new trails upthere by next summer, somark this one on your calen-dar now. Think taco run.

Speaking of AMBC, wehad the pleasure of address-

ing their monthly meeting on August 24,as well as handing them a donation checkthat essentially said, “Full speed ahead!”(Not that they needed any such coaxing;that’s the way they roll!) See ya!


LUCKY THRONG TOURSLUCKY THRONG TOURSLUCKY THRONG TOURSLUCKY THRONG TOURSLUCKY THRONG TOURSEAST LAKESHORE TRAILSEAST LAKESHORE TRAILSEAST LAKESHORE TRAILSEAST LAKESHORE TRAILSEAST LAKESHORE TRAILS

Tony Owens, race director

Way back in June a lucky fewgot to run either 10k or 26.2miles on the fabulous East

Lakeshore Trail sys-tem – 30 peoplewalked away withfabulous multi-purpose medal/beverage holders,while 57 more people experienced oneof the tougher 10k races in the area.The trail committee has gradually beenincreasing the distance of the LakeshoreTrail Trek every year, and this yeardecided it was time to make it a fullmarathon.

Well, the race was fast, at least fora few folk. In the marathon, Sho Graybested the 4 hour mark with a blazing3:52:47 – 13 minutes later RonWireman rolled in, and 12 minuteslater Jordan Richardson arrived to claimhis medal. The masters gentlemen werenot unrepresented, as Doug Holder(4:58) took the win, followed by Ken‘Kevin’ Lonseth and Aaron Thomas.Alondra Moody once again showed herspeed with a4:33:52 winningfemale time, withJonnie Mae andLiz Norredrounding out theopen female top3. On the mas-ters side, MalindaHonkus sped tothe win with a4:45:30, withLaura Gearhiserand DonnaCunningham hoton her heels.

But wait, there were speedy folk inthe 10k race as well! Dan Zimmermanfinished the race almost before we got

the finish line set up (45:23),and Eric Day won the mastersmale race (49:29). For the la-

dies, BrittneyE v e r h a r t(1:00:03), openfemale winner,and Julie Young(1:00:49), masters fe-

male winner,finished neckand neck.

As alwayswe wereblessed withmany helpfulvolunteers, atleast one ofwhich wasable to get in abit of recre-ation duringthe later partsof the mara-thon when folk were spread out a bit.The aid stations were well-stocked withfood and drink that looked like

ultramarathon aid,and bonus, wewere able to keeppopsicles frozenon dry ice, to thedelight of all. Big-gest of thanks alsogo to MichaeldeLisle, HMFIC,and to KathySmith, RD, forhanging at the fin-ish line for 7+hours, timing run-ners and handingout medals.

We even met the family who ownedthe original land that the reservoir isnow on – and met the little boy who the

Looks easy, doesn’t it? Just a few bumps here and there, but

basically a flat and fast course. Just ask anybody who ran it!

Coytee section is named after. Oh, andthanks to our well-mannered runners,we only found two pieces of trash on

the course –an empty gelpacket and,umm, ashower cur-tain. We tookthe liberty oftossing theempty gelpacket. We’llgive theshower cur-tain out asfirst placef i n i s h e r ’ saward at next

year’s race. Sho, if you want to winthis coveted prize, you better starttraining now!


Bo Saulsbury, race director

REPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACES zxczxczxczxc

31st ANNUALFIREBALL 5k:

What do you do when, after 30years of Fireball 5k on thesame Neyland Drive course,

the Knoxville Police Department tells youthat you can’t close Neyland Drive forFireball #31? You follow the yellow brickroad! At least that’s what seemed to behappening when Dorothy, the Scare-crow, the Tin Man, and the CowardlyLion (and Toto, too!) showed up at theFireball starting line on July 3.

What I had hoped would be routineplanning for Fireball 2015 got exciting inApril when the KPD informed us thatNeyland Drive couldn’t be closed be-cause it is the main detour for trafficdiverted by theCumberland Avenueproject. After somehurried discussionsabout alternate coursesamong KTC Boardmembers, the KPD,and the UT Police De-partment, KTC Execu-tive Director KristyAltman scouted out anew “yellow brickroad” through the UTcampus, got all the ap-provals, and we were back in business.

After the Munchkins showed us all howto run for fun in the Firecracker 1-Mile KidsRun, the 960 Fireball 5k runners (includingour Oz-bound friends) took off to test thenew, hillier course. Leading the way wasoverall winner Christian Brewer, with atime of 15:38. Second behind Christian wasStewart Ellington (16:27), with BrinsonMilhorn (16:32) finishing third. The topfemale was Kathy Wolski (19:09), withDira Hansen (19:13) and Madison

McCollum (19:19) placing second and third,respectively.

In the Masters category, the top malewas Rob Burkhart (18:03)and the top female wasMarsha Morton (22:13).Brent Bueche (19:26) andLaura Gearhiser (22:14)were the first place maleand female Grandmasters.The male and female SeniorGrandmasters winners, re-spectively, were BakerJones (21:49) and Lindy Carroll (31:51).Jeff Chapman (20:51) topped the Clydes-dale category and Muna Rodriguez-Tay-

lor (24:51) was thewinner of the Athenacategory. Muna alsodirected the Fire-cracker 1-Mile KidsRun before running the5k—thanks Muna!

In the all-importantTeam competitions,Runners Market( M e r o o k - R o u s e -Salas) won OpenTeam, while Health

Shoppe/New Balance Knoxville (Hansen-Corbitt-Jolley) claimed the Women’sTeam title. Runners Market (Ellington-Wolski-Bueche) also won the MastersTeam competition, while Tennova (Berry-P. Mark Taylor-Novarro) claimed the Cor-porate Team title.

As everyone should know, we couldn’thave our great KTC races without ourwonderful sponsors. For Fireball, thoseinclude our title sponsor, Pilot/Flying J,as well as our other sponsors: Dick’s

Sporting Goods, Runners Market, TimHathaway/Realty Executives, and ShoeCarnival. Please thank these sponsors forsupporting the KTC, and patronize them

when you can.

I’d also like to thank KevinMahan of Endurance SportsManagement for the soundsystem and live entertain-ment at Fireball. And thanksto the University of Ten-nessee for the use of itsfacilities and for helping us

find a new course, and to the City ofKnoxville, the Knoxville Police Depart-ment, and the Knoxville Fire Departmentfor keeping us safe on the course (and forbringing out the jumbo American flag!).

And, of course, a very special thanksto all the volunteers who worked so hardbefore, during, and after Fireball to makeit a success! You folks are way toonumerous to list here (you know whoyou are!), but you got the job done at thepacket pick-ups at Dick’s Sporting Goodsand Runners Market, and, most impor-tantly, before, during, and after the raceon July 3. Thanks again, and look for meto call on you again next year!

Finally, I’d like to thank Kristy Altmanfor helping me direct Fireball and forworking with the KTC Board of Direc-tors to donate a portion of the proceeds tothe Autism Society of East Tennessee(ASET). Thanks to everyone involvedwith Fireball, the KTC made a generousdonation of $2,855 to the ASET!

I hope to see you all again at Fireball2016. Until then, pay no attention to thatman behind the curtain!

Follow the Yellow Brick Road



♦ Follow the rules of the road - travel on theright and pass on the left.

♦ Don’t run down the middle of the trail. Runto the right side to allow others to pass safely.

♦ Don’t wear headphones – but if you insist ongoing against this RRCA and common-sensesafety guideline, keep the volume low or onlywear one headphone.

♦ If you are running an out-and-back route on atrail, don’t just make a sudden u-turn at yourturn around point. Stop, step to the right toallow oncoming traffic the opportunity to pass.Ensure the trail is clear of oncoming traffic(runners, cyclists, in-line skaters, etc.) then makeyour u-turn. Making a sudden u-turn withoutlooking over your shoulder is a good way to gethit by an oncoming cyclist or skater.

♦ Avoid running on trails in the evening if theyare not well lit and do not have regular traffic.

♦ Never run more than two abreast if you arerunning in a group. Don’t be a trail hog. Whilepedestrians have the right of way on most trails,

the goal is to share the trails.

♦ Alert people when you are passing them –don’t assume they are aware of their surround-ings. A simple “on your left” warning willsuffice.

♦ Be alert on blind curves.

♦ Stop at stop signs if the trail crosses aroadway. Don’t assume cars on the road willstop for the trail crossing.

♦ Be mindful of young children on the trail –their movements can be unpredictable. Slowingthe pace a bit when you pass small children onthe trail is a wise idea. Use this as an opportu-nity to slow the pace then pick up the tempo.

♦ Respect private property along the trail.

♦ Don’t litter. If you can’t find a trash can,carry your trash home.

♦ Get approval from local authorities beforeplanning a race or training event on your localmulti-use trail.

TIPS FOR TRAIL RUNNING SAFETYTIPS FOR TRAIL RUNNING SAFETY

NEWBIE RACE DIRECTORNEWBIE RACE DIRECTORNEWBIE RACE DIRECTORNEWBIE RACE DIRECTORNEWBIE RACE DIRECTORACES TEST AACES TEST AACES TEST AACES TEST AACES TEST AT QUARRT QUARRT QUARRT QUARRT QUARRYYYYY

Stephanie Johnson, assistant race director

The last running of Stalk YourQuarry was run on July 12, 2015.Just a month or so prior to the

race, I was asked to be this year’s racedirector. Being new to the board, Iaccepted the challenge and decided tobring back a part of the course that hadn’tbeen done in several years. The racewould have a five or ten mile option andbeing new I decided to try andkeep things — such as markingand aid stations — to a mini-mum. With the help of DKStanford and Kirby Russell(couldn’t have pulled this offwithout them) I designed acourse that would keep the fiveand ten milers together for much of thefive milers’ race.

It was a beautiful sunny morning at

the start. The first race was the Kids TrailMile, which started at Ijams NatureCenter, ran through theparking lot and down thepathway to the Discov-ery Trail below Ijams.The route turned eastonto the North Cove Trail and runnersfinished coming up a tough hill behind the

nature center. Fun was hadby all; winners of the KidsTrail Mile were Eva Roweand Kaleb Styles.

Just thirty minutes later itwas time for the five and tenmile trail race. The course led

runners from the Nature Center downthrough the parking lot and behind Ijamsdown by the river. The field hit thegreenway for a brief moment, then crossed

over to the Quarry where the BIG funbegan. Both the five and ten milers

enjoyed the gruelingclimb up and overTharps Trace, thenwound back to theQuarry parking lot to

the aid station before heading out to theLime Pit. The Pit was staffed by abearded man who chided and guidedthe runners around and down into thepit only to have to climb their way upand out and back to the aid station fora second time.

That’s where the five and ten milerunners split. The five milers headedback to Ijams but still had a sizeable hillto climb to the finish, while the ten milersheaded out on Flow to Burnett Ridgebefore returning to the aid station andfinishing via the same route as the fivemilers.

The Overall winners of the five milerace were Hannah Rosen (46:58) andChris Edwards (47:14.) Female andMale Masters winners were Angela Noye(55:42) and Tim Rutherford (48:25.)

Overall ten mile winners were KarenMcNeany, open female, who clocked1:38, and Tim Hill, Open Male, who wasfastest overall at 1:12. Second place malewas Steve Barber (1:13) and third wasAaron Hill (1:15.) Second place femaleoverall was Kelly Darnel (1:40) and third(as well as Female Masters winner) wasLaura Gearhiser, who ran 1:45.

As a newbie race director, I learned alot. I have to say again THANK YOU toall who helped pull this race off. StalkYour Quarry may be at rest for a year ortwo, but not forgotten. See you on thetrails!


Scott Schmidt, race director

CARTER MILL:THE SWEATIEST 10k IN TOWN


Hot, humid, hilly- welcome to the2015 Shawns.com Carter Mill10k Splash! For those runners

who returned after lastyear’s torrential down-pour: we salute you. Thelocal kids weren’t happyto see you though.Thanks to the 122 ath-letes that salted the roads,Carter School won’t be using any snowdays this year.

We thought that the weather wasquite nice as we stood in the shade at thefinish line waiting for the racers to return.Then y’all started sloshing in, soaked

shoes squeaking for the next hour. Thisisn’t a course to set a PR on, but it’s a funone. Eat a couple popsicles as you chill in

the pool and all your wor-ries will float away.

Results: Bob Adams(36:33) took the win anddefended home turf asJohn Carter (37:31) of

Plant City, FL and Pete Mathis (38:00) ofOrland Hills, IL gave chase. For theladies, Jenny Vance (41:28) broke thetape with Sarah Eldridge (45:40) andAmy Jones (47:39) following. Mastershonors went to Aaron Clark (42:08) andLaura Gearhiser (48:39). Grandmasters

winners were Ron Watzke (49:27) andJennifer Singh (50:29) and Senior Grand-master honors were won by Mark Nip-per (52:22) and Marie Tedesco (59:54).

Please give a huge thank you to ourTitle Sponsor: Shawn’s Custom Com-puters! The Kane’s have been generouslysupporting our Club for years and wetruly appreciate them. Without their sup-port as well as the support of TimHathaway-Realty Executives and Acad-emy Sports & Outdoors, this racewouldn’t be possible. I can never say thisenough: THANK YOU to each andevery volunteer for making the RaceDirector’s job so easy!


Kim Emert, race director

NIGHT OWLS BLAZE THE WAYAT PIGEON FORGE 8k


The Pigeon Forge Midnight 8k is asmall event with a lot of excite-ment! For those runners willing to

stay up late the excitement begins atmidnight as they line the Parkway andrun 4.97 miles under the city lights inPigeon Forge. With temps in the low 80sit was a great night for 313 folks to comeout to toe the line on August 1, 2015.

Joseph Mullen was the overall win-ner for men, blazing the course in a timeof 24:37, and Dira Hansen for thewomen, who ran a fast 32:17. The topplace in the wheelchair division went toJose Pulido (18:32). First masterswent to Stewart Ellington, who clocked26:18 and Lori Leach Davis, who ran

34:09. The fastest Grandmasters run-ners were Brent Bueche (34:17) andLaura Gearhiser (35:38),while top Senior Grand-masters racers were KenRoark (36:21) and MelindaWaddell (54:59).

The City of Pigeon Forgedoes an amazing job block-ing off the road and offeringa ton of support during therace. We cannot thank themenough for allowing us backagain this year for anothersuccessful event. Thank you to oursponsor Holiday Inn Pigeon Forge whodoes a great job with helping set up for

all of race registration and post raceneeds. Other sponsors include Dick’s

Sporting Goods, the CollierRestaurant Group and En-durance Sports Manage-ment.

Finally, I want to say avery special thank you tothe volunteers! Many ofthese fine folks showed upthe day of race knowingwe were short handed andstayed up very late to helpin several areas. Without

volunteers like you this event wouldnot have been the success it was! Thankyou, thank you, and thank you!

KTC BOARDm,x m,x m,x m,x m,x continued from page 23 ,cx,cx,cx,cx,cx

thoughts are that this will be a break-evenevent, versus the last time KTC operatedthe event at a loss in 2013. Culver isdeveloping a draft budget for the planningteam to begin working on getting theword out immediately. Graham antici-pates working with Brown to get theword out to regional schools as soon aspossible, with some specific focus eventsto recruit excellent competition. Culverwill attend the September board meetingand provide a status update of the budgetand how far along the planning team hasreached.

The greenway at Cherokee Farms iscomplete except for a small section underthe Buck Karns Bridge, which is scheduleto be completed in September. Addition-ally, the City of Knoxville has received

complaints about eroded sections on theCherokee Boulevard greenway and isrecommended that crushed concrete beplaced in those sections. Most of theboard concurred that the current gravelpath is one of the only soft surfacedrunning areas available and supports keep-ing the gravel in place. The board willwatch the decision making progress withthe project and make recommendationsto the city based on the final decision.

Eddie Reymond resigned from theboard on July 27th based on his workcommitments.

Coffey hosts summer track meets, opento anyone interested in participating. He ispossibly interested in having the KTC takeover these events next year. The board willconsider for 2016 planning.

The meeting adjourned at 8:59 p.m.The next meeting will be Sunday, August30th, at 5:00 p.m. at Oakes Farm.

www.ktc.orgwww.ktc.orgComplete race resu l t sComple te race resu l t sComple te race resu l t sComple te race resu l t sComple te race resu l t s

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Bu l l e t i n boardBu l l e t i n boardBu l l e t i n boardBu l l e t i n boardBu l l e t i n board

Tra i l se r i e s informat ionTra i l se r i e s informat ionTra i l se r i e s informat ionTra i l se r i e s informat ionTra i l se r i e s informat ion

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. . .And much , much more !. . .And much , much more !. . .And much , much more !. . .And much , much more !. . .And much , much more !

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Mara thon upda t e sMara thon upda t e sMara thon upda t e sMara thon upda t e sMara thon upda t e s

. . .And much , much more !. . .And much , much more !. . .And much , much more !. . .And much , much more !. . .And much , much more !


WWWWWARNING: CHALLENGING NEWARNING: CHALLENGING NEWARNING: CHALLENGING NEWARNING: CHALLENGING NEWARNING: CHALLENGING NEWCOURSE ACOURSE ACOURSE ACOURSE ACOURSE AT HAT HAT HAT HAT HAW RIDGEW RIDGEW RIDGEW RIDGEW RIDGE

Laura Gearhiser, race director

The Treadin’ Trodden Trails Com-mittee dodged another weatherbullet again this year. Early morn-

ing showers didn’t affect thecourse much and the tem-peratures were good —for a Saturday night inAugust. The 2015course changed fromthe last couple of years of “flat & fast” tosomewhat difficult by adding a significantclimb with the infamous “K” trail.

The TTT Committee couldn’t put on arace without ouramazing volun-teers, and againthis year wewere not letdown. Our in-credible volun-teers at WaterStop #1 werePaula 1 & Paula 2(Umberger &George), MaggieMcDade andChris George. Staffing Water Stop #2single-handedly was our own Bobby

Glenn. Along with the TTT Committee,our outstanding volunteers included AlexGearhiser, Doug Marquart, Stewart

Ellington, AlondraMoody, KirbyRussell, MichelleHorton, MichelleBaird, LochGearhiser, Dillon

Bihlmeyer, Aaron Smalling,Karson Keeney, CooperGearhiser, Leah Crowley,Mike Parton, Kris Corbitt,Karen Wilkerson, Sara Webb

& Gary,RebeccaHolder,K a r e nFleming,and BillyW i l l -iams.

S t e wEllington led ourkid’s mile followedby three speedy

teenagers and eight awesome kids! Thetop three were Zoe Blanton, Amy Bastone

and Riley Horton.

The Male Open winner wasJames Miller, who crushed thecourse in 47:56. Secondplace male finisher (andKids’ Mile rabbit andMale Masters winner)was super-fast StewartEllington, blazing a 49:47.Speedy Ron Wiremanwas our third place fin-isher, clocking 53:29.

Our Female Open win-ner was teenager NiamhSchumacher flying in at1:00:54. The alwaysamazing Alondra Moodywas second, running1:03:38, while third placewas earned by the awe-

some Kelley Darnell, who ran1:04:54and was greeted by her three adorableboys at the finish line! Female Masterswinner was the super tough KarenFleming, whose time was 1:16:19.

Ninety-five stalwart runners finishedthis difficult course out of 146 registeredrunners, the majority of runners really

loving thechalleng-ing newc o u r s e .E a s i e rwas en-joying thecomfortsof theH a wRidge LifeDevelop-ment Cen-ter off OldEdgemoor

Road, as we continued the long standingtradition of food and camaraderie afterthe race with the LG/TO “Guac Off”spicy vs. mild guacamole competition,along with watermelon and chocolatemilk. The buffet was super successful,as we ran out of food for the very firsttime! Join us next year for our annual trailrunning party at Haw Ridge!!!



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KTC Membership

ARTICLES: Anyone who wishes to write or submit photos pertinent to the running community are invited to send copy, photos, and letters (preferably bye-mail to [email protected]) to the editor, Michael deLisle, 1633 Helmbolt Rd, Knoxville TN 37909, or call (865) 548-4718. Copy and art deadlines arethe 15th day of each even numbered month (Feb, Apr, Jun, Aug, Oct, Dec). Publication is bimonthly, beginning with the January issue, and is usually mailedon or about the 7th day of the month. We cannot take responsibility for unsolicited manuscripts, but if you send a SASE, we can generally return these items.Contents © 2015 Knoxville Track Club.

JOIN THE KNOXVILLE TRACK CLUB: The KTC meetings and races are open to anyone who is interested in physical fitness through running.Membership includes the award winning magazine FOOTNOTES, monthly business meetings, program meetings, KTC road trips, the annual picnic/awards banquet and the Christmas party. To join the KTC, fill out this application and send it with the appropriate fee to the membership chairperson atthe address indicated, or sign up online at www.ktc.org.

Membership Application

KTC MembershipWe want to welcome all new (and renewing) members to the Knoxville Track Club

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James OwenPhil BarberAndrew SmiddyMirjana PanticLuminita KirraneJill EvertKathy Smith

Brendan KelleyJosh WilliamsDoug MooneyGary RobinsonLixin TangZheng GaiMichelle JanosekRichard Berube

Jamie RobertsHolly KennedyJessica SievertBarbara ShipleyStuart DavisLei CaoLaura Cash-KornrumpfLauren Buckley

Lawrence BrewerRalph ColeBecky FryxellMargaret StatonKen SalmonReid BellJulia BullockNicole Schmidt


Event ScheduleEvent ScheduleEvent ScheduleEvent ScheduleEvent Schedule

Knoxville Track Club Events are in BOLD type. For more details about regional races, see race calendars inRunning Journal. Check the KTC WEBSITE http://www.ktc.org or call KTC HOTLINE 888-217-5635. Seeenclosed entry forms or website listings for details about particular races.

SEPTEMBER5 Knoxville - 8:00 am. HAL CANFIELD MEMORIAL MILEFEST. See entry form in July FOOTNOTES.5 Knoxville - 8:00 am. KTC SUMMER YOUTH GREENWAYS SERIES. See info on KTC Website.7 Jellico - 8:00 am. Miner’s Mile 10k and 5k. See entry form in July FOOTNOTES.12 Somerset, KY - 7:30 am. The Road Home Half Marathon and 5k. See info on KTC Website.13 Townsend - 8:00 am. TOWNSEND 15k. See enclosed entry form.19 Lenoir City - 8:00 am. Hoof it! for STAR. See enclosed entry form.20 Knoxville - 3:00 pm. Waggin’ Tails 5k. See enclosed entry form.20 Knoxville - 3:00 pm. Race Against Destructive Decisions 5k. See info on KTC Website.26 Oneida - 8:30 am. BIG SOUTH FORK 17.5 MILE TRAIL RACE AND 10k. See enclosed entry form.26 Knoxville - 8:00 am. Marine Corps Mud Run. See display ad in July FOOTNOTES.26 Maryville - 9:00 am. Team Faith 5k. See info on KTC Website.26 Knoxville - 8:30 am. St. Jude Walk/Run to End Childhood Cancer. See info on KTC Website.

OCTOBER3 Roan Mountain - 7:30 am. Top of the South 14-Mile Race. See display ad in July FOOTNOTES.3 Kingston - 9:00 pm. Moonlight for Sight 5k. See info on KTC Website.3 Oak Ridge - 8:00 am. Pets Are Blessings 5k. See info on KTC Website.9 Knoxville - 7:00 pm. HANN JIVIN’ IN THE DARK TRAIL RACE and KIDS TRAIL MILE. See enclosed entry form.10 Alcoa - 9:00 am. 5k Rescue Run to Benefit World Orphans. See enclosed display ad10 Pigeon Forge - 8:00 am. Tigers on the Prowl 5k. See enclosed entry form.11 Knoxville - 8:00 am. PILOT CROSSKNOX 15k. See enclosed entry form.17 Knoxville - 9:00 am. Adopt a Golden SCHAS Golden Run 5k. See info on KTC Website.17 Harriman - 9:00 am. The Chase 5k. See entry form in July FOOTNOTES.17 Cosby - 9:00 am. On Cosby Moonshine 5k. See entry form in July FOOTNOTES.17 Knoxville - 8:00 am. Dream Connection 5k. See info on KTC Website.17 Maryville - 7:15 pm. The Glow Trot. See info on KTC Website.17 Oneida - 8:00 am. Trailblazer Triple Challenge 5k and 10k (10k at 10:00 am). See enclosed entry form.18 Oneida - 8:30 am. Trailblazer Triple Challenge Backcountry Half Marathon. See enclosed entry form.18 Knoxville - 4:00 pm. Hops and Hope 5k. See enclosed entry form.18 Chattanooga - 7:00 am. Seven Bridges Marathon. See enclosed display ad and info on KTC Website.24 Farragut - 8:00 am. Farragut Fall 5k. See info on KTC Website.24 Knoxville - 9:00 am. Iron Dog 5k. See info on KTC Website.24 Clinton - 9:00 am. Clinton 5k. See info on KTC Website.31 Farragut - 8:30 am. FARRAGUT 13.1, 5k, AND KIDS MILE. Online registration only. See KTC Website.31 Oak Ridge - 8:00 am. Kids Count 5k. See info on KTC Website.

NOVEMBER1 Knoxville - 2:00 pm. VNC 5k. See info on KTC Website.8 Knoxville - 3:00 pm. Subway Race Against Cancer. See display ad on back cover and info on KTC Website.14 Norris - 6:00 am. NORRIS DAM HARD TRAIL RACE 25k, 50k, 50 MILER. See enclosed entry form.21 Oak Ridge - 8:00 am. Secret City Half Marathon and 5k. See info on KTC Website.21 Oliver Springs - 9:00 am. Bigfoot Blast 5k Trail Run. See enclosed display ad..26 Knoxville - 8:30 am. REGAL ENTERTAINMENT GROUP AUTUMNFEST 5k & LITTLE GOBBLERS RUN. See form in Nov issue.

Event ScheduleEvent ScheduleEvent ScheduleEvent ScheduleEvent Schedule Sep - Nov 2015Sep - Nov 2015Sep - Nov 2015Sep - Nov 2015Sep - Nov 2015 Sep - Nov 2015Sep - Nov 2015Sep - Nov 2015Sep - Nov 2015Sep - Nov 2015


FOOTNOTE SEPTEMBER 2015 SS - KTC · YOUTH ATHLETICS 888-217-5635 WEBSITE ON THE COVER ... teers clad in orange setting up tailgates and prepping for a day of fun with friends. I

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