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February/March 2009 http://www.ncroadrunners.org Volume 28,
Issue 2
RunningAccount Bimonthly Publication for NCRC Members
North Carolina Roadrunners Club, Raleigh, NC
Member
Regular Features
ncroadrunners.org June/July 2006 �
NewsResolution Run 1Umstead 100 Volunteer Call 6Volunteer
Celebration 72009 Running Goals 8New March Series 17April Series
17
President’s Corner 5 RACE REPORTS: •Honolulu Marathon 9 •Las
Vegas Half Marathon 10 •Chicamauga Marathon 12 •YMCA Jingle Bell 5K
13 •Tsali Frosty Foot Fest 14 •New Hampshire Marathon 15 •Run at
the Rock Trail Races 16Race Calendar 18Training Advice 20 Volunteer
Corner 22New Members 22Member’s Race Results 24Board Meeting
Minutes 25Group Runs 261,000 Mile Club 27Membership Form 28Club
Apparel 29
“the best large-club newsletter in the southeast.”
Voted 2nd year in a row by Road Runners Club of America
Resolution Run 2009
By Dave Rouse
For eight years, the North Carolina Roadrunners Club has given
local runners an opportunity to keep at least one New Year’s
resolution, and the 2009 Resolution Run was no different. More than
250 runners braved the cold, but enjoyed the sun as they kicked off
the year with a 5K race. This race also marked the begin-ning of
the NCRC’s 30th Anniversary.
Jarett Prady of Raleigh was the overall winner, run-ning a 5:40
pace to finish in 17:34. Joanna Younts of Chapel Hill, was the
first
woman across the finish line after keeping a 6:56 pace to finish
in 21:32.Thomas Walsh, 8, was the youngest male runner and finished
in 27:32. The youngest girl was Murphy Credle of Durham, who
finished in 39:04.
I have been the Resolution Run’s race director for four years,
after taking it over from Eric Johnson when he completed his term
as NCRC president. Over the past four years, the number of runners
has varied from 167 to well over 250. What I have en-joyed the most
about direct-ing the race is the NCRC’s core group of runners,
those
who have joined our run-ning community to share their love of
the sport at every pace and age level.
I have been fortunate to have a great volunteer base. Rhonda
Hampton has once again done an excep-tional job of finding
ter-rific volunteers to hand out packets, staff registration,
provide water and food, and monitor the course and finish line.
I also appreciate the generosity of Mark Allard and New Balance,
who has provided prizes and awards.
Race Director Resolves to Keep Managing the Resolution RunFun
and Rewards Keep Dave Rouse in the Race
Continued on page 8
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2 www.ncroadrunners.org February/March 2009
March 28, 2009
TM
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February/March 2009 www.ncroadrunners.org �
Brad Broyles, President, . . . . . . .
[email protected] Aaron Quick, Vice President . . .
[email protected] OPEN, Secretary . . . . . . . . . . .
[email protected] Brooke Molineux, Treasurer . . .
[email protected]
Board Members Andrea Bachl, [email protected] Jennifer
Frahm, [email protected] Ken Hamilton, [email protected] Lena
Hollmann, [email protected] Karin Groden,
[email protected]
Advertising Rates Officers
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15% off all non-sale items
NCRC member discounts at the following stores:
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not forward. For address changes, notify:
Jane RouseNCRCP.O. Box 97336Raleigh, NC 27624-7336or:
[email protected]
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� www.ncroadrunners.org February/March 2009
For more information on open positions, please see the
descriptions in our Help Wanted section on page 6.
NCRC Roster1000 Mile Club Mike Zimmerman
([email protected])Adopt-A-Highway Steve Dezern
([email protected])Advertising Esther Dill
([email protected])Apparel and Merchandise Aaron Quick
([email protected])April Social Series - Black Creek
Greenway (Meredith to NCMoA)
Aaron Quick ([email protected])
August Social Series - Umstead "North" Joey Anderson
([email protected])Birthday Social Run VACANTCider and Donuts
Social Run - Umstead "South" VACANTClub Equipment Dave Rouse
([email protected])Club Membership Meetings Aaron Quick
([email protected])Elections Melanie Lachance
([email protected])Finish Line Timing VACANTGalloway-NCRC
Pancake Breakfast Mark Dowd ([email protected])Godiva-NCRC
Social Trail Run/Potluck Donna Kidder
([email protected])Insurance Advisory Charles WestIOS American
Tobacco Trail 10 Mile Race - Apex, NC Brad Broyles
([email protected])IOS Classic Half Marathon & 10K Race - TBD
VACANT
June Social Series - Lake JohnsonMindy Hiteshue
([email protected])Erik Barrie
([email protected])
July "Thirsty Thursday" Social Runs - Bond Park Allan Brunner
([email protected])Legal Advisory Toby Hampson
([email protected])The Lenovo Magnificent Mile Races VACANTMay
Social Trail Series - Umstead "South" Jennifer Frahm
([email protected])Media Teri Saylor ([email protected])Membership
Jane Rouse ([email protected])Men’s Racing Captain
VACANTMyrtle Beach Marathon Weekend Social Trip Mark Dowd
([email protected])Newsletter Editor Esther Dill
([email protected])Non-Profit Advisory Karissa Binkley
([email protected])Race Calendar Mike Waldvogel
([email protected])Susan G. Komen Race for the Cure
Team Tammy Crafton ([email protected])Race Results Sue Karnatz
([email protected])Resolution Run Race - NCSU
Centennial Campus Dave Rouse ([email protected])Run for the Roses Race
- Peace College/Halifax Center Andrea Bachl
([email protected])September Series - Capital Area
Greenway/Wake ForestRoad
VACANT
Volunteer CommitteeRhonda Hampton ([email protected]),
Sally Squier, Tammy Crafton
Volunteer CelebrationRhonda Hampton
([email protected]),Mark Dowd ([email protected])
Web Design Eliane Hascal ([email protected])Women’s
Beginner Running Group Georgia Hagen
([email protected])Women’s Distance Festival Race - Peace
College/HalifaxCenter
Karin Groden ([email protected])
Women’s Racing Captain VACANTYahoo Discussion Group Brad Broyles
([email protected])
Youth ProgramsKen Hamilton ([email protected]),Aaron Quick
([email protected])
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February/March 2009 www.ncroadrunners.org �
Editor’s note: Brad Broyles was elected as the club president in our December 2008 meeting. Brad can be reached at: [email protected]. Welcome aboard, Brad!
Welcome to another year of the Running Account newsletter! As
the incoming NCRC president, let me start off by thanking our
outgoing president, Aaron Quick, and all of the 2008 board of
directors and chair-people – Karin Grodin, Jen-nifer Frahm, Lena
Hollmann, Brooke Molineaux, Esther Dill, Eliane Hascal, Jane Rouse,
Dave Rouse, Ken Hamilton, Rhonda Hampton, Keri Mayhew, Steve
Dezern, Mike Waldvogel, Teri Saylor and Travis Wills. They have all
taught me a lot about what goes on behind the scenes, and I have a
fresh appreciation for the amount of work, num-ber of volunteers,
and loads of creativity that go into adminis-tering the NCRC,
putting on our premier races, and executing all the work that goes
on each year. I am very thankful that many of them will be staying
on for 2009, and I look forward to working with all of them.
2008 was a great year for the North Carolina Roadrunners Club.
We put on six of the area’s best races. Our race directors and
volunteers worked very hard on each of them to make sure that the
Triangle runners had excellent races. Some of the NCRC’s races were
designated by the RRCA as state-champi-onship races at their
distances, which ensures a healthy level of awards and elite
competitors in the field. Once again the club newsletter was
recognized with an award from the Road Run-ners Clubs of America.
We used RRCA grant money to start a kid’s trail running series in
May in Umstead Park, and lots
of kids got an introduction to preparation for running,
stretch-ing and injury prevention – not to mention some
complimen-tary running shoes! Last sum-mer Georgia Hagan led
another class of rookie runners through the Women’s’ Beginner
Run-ning program, leading up to the Women’s Distance Festival 5k
last fall. NCRC partnered with the Athlete’s Foot “Fit-Tastic”
program to help beginning run-ners train for their first 5k, the
Monster Dash. The Thursday social run series was extended through
all the spring and sum-mer months, so that now you can find NCRC
runners all over the area each week from March through September.
Members of the NCRC racing team con-tinued to post some of the most
impressive performances in the area, with many, many overall and
age group winners across all sorts of distances. The club fin-ished
the year with increases in membership and financial sta-bility,
building on the leadership from previous years. We can all be proud
of these achievements and excited about the year ahead.
And what a year it should be! In 2009, the North Carolina
Roadrunners Club will celebrate its 30th anniversary, and we hope
that the whole year will be a celebration of everything that’s been
accomplished since a few local runners met in 1979 and established
the club. We will be marking the anniversary with special content
on the website and in the newsletter, and hopefully some additional
commemorative celebrations
will take place as well. You may have noticed the use of a
special “30th anniversary” logo in the newsletter, on the website
and on the shirts from our 8th annual Resolution Run on New Year’s
Day. We hope you will get ex-cited with us about all the club has
accomplished and where it can go as we commemorate our
anniversary.
Last month we had a very suc-cessful Resolution Run 5k to mark
the beginning of 2009, and congratulations to Dave Rouse for an
excellent job di-recting this race. Participation was up this year,
which helps the club because the RR5K is a chief fundraiser for the
NCRC’s upkeep of equipment and pur-chase of supplies for our races.
It was great to see so many people taking part in this New Year’s
race, and I hope you were one of the runners braving the cold to
start the year with a good race.
Right about the same time you’re receiving this newsletter,
we’re gearing up for the 29th an-nual Run for the Roses 5k, the
longest annually run 5k race in the Triangle area. Race director
Andrea Bachl Johnson has done great work pulling off Roses this
year, ensuring that the NCRC’s most history-packed race will have
another successful running. If you’re reading this before the race,
you still have a chance to get entered and join another great
field!
All of our other marquee events will be back for 2009, plus we
will be partnering with the Raleigh Police Department for
their Run for Our Heroes 5k in April, in memory of their fallen
heroes. We also hope to expand our social running events, to give
us more opportunities to run together, to meet other run-ners, and
to partner with other running organizations and mer-chants.
None of our events can hap-pen, however, without the help of our
club and our wonderful volunteers. Each event requires planning,
organization, market-ing, technological support and creativity to
make sure it all comes together. There are plenty of opportunities
to help support a race and still be able to run on race day, and
our existing race directors love to have “shadows” to learn the
process and take on more responsibility each year. 2009 would be a
great year for you to get involved in support-ing the club, and all
the officers and directors would love to talk to you about how you
can make a contribution.
The North Carolina Roadrun-ners Club would not have made it
through our first 30 years without a lot of dedicated run-ners
giving of their time to help make possible all the things we’ve
done. Your involvement can help make it possible for the NCRC to
continue its growth and outreach to the Triangle running community
over the next 30 years. Join us and get involved! Happy
Anniversary, NCRC!
Run! Have fun!Brad Broyles
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6 www.ncroadrunners.org February/March 2009
Race Committee Members: IOS Classic Half Marathon &
10K/Lenovo Magnificent Miles Races. We still need more people to
help on the race committees, including: mar-keting, course
planning, refreshments, finish line timing, registration, volunteer
coordination, sponsorship and many more roles.
Men and Women’s Racing Captain: Lead NCRC’s com-petitive racing
team.
Have you wanted to give back to the running community? Desired
to share the benefits of running with others? NCRC has a strong
NEED for folks to volunteer for the race committees. None of these
roles take much time or effort, but are incredibly valuable to the
community and the club.
Please step up and help out your club! Email your interest or
any questions to Brad Broyles at [email protected].
Finish Line Timing: Work with the rce committee to organize our
race equipment and volunteers to do simple finish line service at
NCRC races.
Social Runs: Birthday Run/Cider & Donuts/September Series.
Organize club’s social runs throughout the year and in various
venues.
We Need You!
The Umstead 100 Mile Endurance Run is a premier triangle ultramarathon race to be held on April 4th & 5th. The race is hugely popular and has sold out. Race participants come from over 35 states and four countries. The success and great reputation of this race is credited to our fabulous volunteers.
If you would like to volunteer and help us show our “southern hospitality,” please contact Blake Norwood at 919-847-7613 or [email protected].
For details and volunteer form, visit
http://www.umstead100.org.
Umstead 100 Mile Endurance Run volunteers needed:Aid Station
Crew • Medical Staff • Registration • Timing CrewMeal Prep and
Cleanup (Friday evening) • Aid Station Set up • Parking and Traffic
Control (Friday afternoon & Saturday morning) • Headquarter
Cleanup (Sunday/Monday) • Volunteer Pacers (Saturday night/Sunday
morning?
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February/March 2009 www.ncroadrunners.org �
NCRC’s Awards & Volunteer Appreciation
Every year the North Carolina Roadrunners Club recognizes
members who give generously with their time and talents to make the
club as great as it has become. Additionally, awards are given to
many members who achieve milestones in their running, such as
setting personal goals or improving on previous records. This is
also a great social event to share a year’s worth of running
stories with your fellow club members. This event is open to all
club members and their guest.
To reserve your place, please return this form with your payment
by FEBRUARY 11, 2009. Space is limited and reserva-tions are on a
first-come basis.
Date: Saturday, February 28, 2009Time: 7:00 - 9:30 PM
Location: Campbell Lodge at Durant Nature Park (off Grisham Lake
Road)*Menu: Heavy hors d’oeuvres
Tickets: $20 per person (free for volunteers with 20+ hours)
Name:
Address:
City/State/Zip
Phone:
Email:
Admission charge: $20 per person. Volunteers with 20+ hours
admitted free of charge.
Volunteers with 40+ hours admitted free of charge, plus one free
guest.
Number attending:
Tickets purchased:
Amount encosed:
Mail this form with your check payable to NCRC to:
North Carolina Roadrunners ClubP.O. Box 97336Raleigh, NC
27624-7336ATTN: Volunteer Celebration
*Directions to Campbell Lodge: From Raleigh, take Capital Blvd.
travel north. Turn LEFT onto Gresham Lake Road. Turn RIGHT on
Burwell. Turn LEFT on Spotswood and RIGHT into the south entrance
of Durant Park.
For additional information, contact Rhonda Hampton 919-801-6153,
[email protected].
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� www.ncroadrunners.org February/March 2009
The first resolution run 5k was on January 1, 2002, also the
first day of Ben Dillon’s two-year term as president of NCRC. The
first run was the brainchild of Ben and another board member, Don
Weinstein as an alternative to the old Midnight New Year’s Eve run,
which is no longer in existence. They wanted it to be a more
family-oriented fun run. It was put together
in three months, quick, by race standards. The organiz-ers
streamlined the event and saved money by borrowing Centennial
Campus from NC State University. They optimistically ordered 125
race shirts, but wound up with over 150 runners.
Today, families from all over North Carolina participate in the
race. Of all the letters and
emails that come in thanking me for putting on this race, my
favorite was a handwrit-ten letter the Pelsang family of Morehead
City sent me a few years ago. Louis, James and Irene all signed it,
and I still have it.
At one recent race, I noticed two men, obviously brothers,
settling an older woman into a chair along the course. She was
wrapped up in blankets to keep warm, and sat there the entire race
waving to runners and cheering them on. They came back in 2008,
and I made sure to speak to them. They were the Pelsang family
who had written me years ago. That year, Louis placed sixth in the
Resolution Run, and his brother, James, placed seventh. And they
were back in 2009. Louis and James ran a great race again, and
there was their mother, Irene, wrapped in blankets in her chair
next to the course cheering the runners along.
Experiences like this inspire me to keep planning this race year
after year. v
Resolution Run 2009
1. What are your running goals for
2009:Top12answers.RuninjuryfreeGetaPRBreakatimeinaraceFinishamarathon1,000-mile
club finisherIncreasepaceImprove fitness/lose
weightCrosstrainIncrease weekly mileageQualifyforBostonJust get
back to runningCompleteallRock‘nRollracesOther
2. How many races will you train for?
Onerespondentsaidtheywouldtrainfor20races.
5ormoreraces50%3races22%4races12%2races10%1race6%
3. Do you train by yourself, or with a group?Self/or with
another person 26%Group36%Both38%
4. Do you travel (out of state) for
races?Mostrespondedthattheyusemarathontravelas“minivacations”andthosethatrepliedno,saidthattheyhavecutbackthisyearmostlyduetocost.Yes60%No40%
5. Which marathons will you run in
2009?Top5answers.CityofOaksRichmondOuterBanksMyrtleBeachMarineCorps
6. Which half marathon will you run in 2009?
Top5answers.CityofOaksRaleigh RocksMyrtleBeachVirginia Beach
RnRShamrock
7. Which other race distance will you run in
2009?Top5distanceanswers.5K10K10Mile1Mile20K
8. Will you compete in a triathlon?
Only5saidtheywouldcompeteinatriathlon.
Andanother5saidtheywouldliketotryatriathloninthe future.
IhadjustcompletedanotherResolutionRunwith250otherrunners. This
was part of my 2009 running goals. So, I thought I’d ask my fellow
club members for there goals and here is what I got: (49
responded)
RUNNING GOALS SURVEY 2009 By Esther Dill
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February/March 2009 www.ncroadrunners.org 9
The Honolulu marathon has to have one of the highest finishing
percentages for a major marathon with 20,054 finishers out of
20,302 starters for the December 14th, 2008 race. One incentive to
finish is that you actually have to finish for the t-shirt. Another
reason to finish is that they do not close the course till the last
person is done. The last person was Fujio Kaneko at 15:01:50. My
goal was to finish and mark off another state. I now have just 38
states left in my quest for 50.
It was a long flight to Honolulu and I stayed there for 8 days
before the race. I stayed at the Hilton Hawaiian Village before the
race and it was easy to walk to the start and finish from there. It
was also close to the expo and packet pick-up.
A 5 AM start meant running in the dark for two hours. It rained
during the first half of the race, but when the sun came out from
behind the clouds for the second half, it became hot and humid. The
daily average temperature was 72 degrees for a low and 84 degrees
for the high. This
included marathon day. The weather was predicted to be cloudy
with rain all day, so I did not put on any sunscreen so I got burnt
when the sun came out. The sun is stronger in Hawaii. My pace went
down as the heat went up and I started to hunt for shade along the
course.
The course has some great views once you get out of the downtown
area. One of the best sites along the course was the keg of beer
just after mile 24. It was about half way up the only real hill on
the course as you cross Diamond Head crater. There was a group of
residence with a frosty beverage just waiting for me. We talked and
I thanked them for the beer. Besides the cool refreshment it was
also needed carbs as the race did not supply any food. The young
fellow suggested I “filler up” for the road and I topped the 16oz
cup off. I would not suggest doing this for most runners, but my
goal was to have fun and finish strong enough to manage the flight
back the next day.
At the finish line, I received a shell lei and started the
journey to find the medal. But first I found the tent with the
cookies as I needed something to eat. The ground had become a mud
pit from the rain and all the people. I passed all the tents for
the Japanese tour groups (over half the runners are from Japan) on
the way to the back. I found the tent for the medal and t-shirt,
which I discovered was as far away from my hotel as you could get,
and I was soon on my way out and down Waikiki back to my hotel. It
was not long before I was clean and sitting out on a sunny beach.
Now that is the way to celebrate finishing a marathon in
December.
I had a chance to go by the Nike Town store in Waikiki before
the flight out. I was able to get a free photo for finishers and
some great deals on the race clothing. They had all the
marathon gear at 40% off the next day. I was not really planning
on getting anything and had skipped the store at the expo, but who
could pass up the 40% off sale. The flight back the day after was
very long, and I was glad that I had not pushed my pace. v
Sunday, December 14, 2008
By Rob Hall
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�0 www.ncroadrunners.org February/March 2009
Add a partridge in a pear tree, and you’d be wailing a karaoke
tune about having “Blue Christmas” with The King while ushering the
holiday season Las Vegas style.
Picture a runners’ health expo next door to a cowboy
mar-ketplace set up because of a championship rodeo that’s come to
town, while down the hall vendors hawk souvenirs of the boxing
match of the year, which was marked by Manny “Pac Man” Pacquia
cleaning Golden Boy De La Hoya’s clock.
Running shoes mingled with cowboy boots, as runners shopped the
cowboy market getting their wildest west mas-sages, while hosses
wearing gigantic rodeo belts and 10-gallon hats bellied up to juice
bars in the runners’ expo. Outside in one of many Jacuzzi tubs, a
troupe of Latino homeboys swigged bottles of champagne chanting
“Oscar —Oscar—Os-car!”
On race day, it was weird to be walking through a casino at 4:30
a.m. amidst a gaggle of gamblers still up from the night before,
puffing on their cigs, boozing, and banging on one-armed
bandits.
Partiers were coming home as I was headed out; all of us
eye-balling each other as if each thought the others were crazy for
being there at that hour of the a.m.
While it may not be odd to see the sun come up in Vegas, most
see it over their shoulders as they head home after a hard night of
partying. On this morning, thousands of runners met the sunrise
head on.
At the start of the race, fireworks lit up the early morning
gloom, and Elvis shouted out a Viva Las Vegas to a virtual ocean of
runners shuffling along on their way to the begin-ning of their
marathon adventure.
Then I was being chased by a gang of Elvis impersonators. Brides
and grooms decked out in wedding running gear - veils and bouquets
included - jogged by on their way to being hitched or re-hitched at
a drive-by wedding chapel on Mile 5. Wedding cake was cut and
served along the route as a toast to the happy couples, and at the
chapel, a dozen Elvises, guzzling cans of Budweiser, served as the
official witnesses.
By Teri Saylor
The Fireworks Die, but the Fabulous
Las Vegas Marathon Parties On
What do 178 Elvises, a vat of Jell-O shooters, a flock of
feathery showgirls, four-dozen pairs of brides & grooms, Oscar
De La Hoya, 15,000 people in running shoes, and hundreds of cowboys
have in common?
They were all part of the action on Marathon Weekend in Vegas,
baby.
From left: Esther Dill, Teri Saylor, Ann Guevara, Teri Siragusa
and Jeanette Hagood line up in the pre-dawn hours ready to go out
when
lots of partyers are just coming back home.
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February/March 2009 www.ncroadrunners.org ��
Runners were surrounded by Wonderwomen, Supermen, Santa Clauses,
women in turtle costumes, show girls, and even one Russian woman
who ran the entire half marathon in five-inch platform shoes.
No, this was not one of those terrible pre-race nightmares that
most runners have before a big race. I actually pinched myself. I
was indeed awake and really running down the strip and around the
downtown.
The night before, portly, tone deaf Elvis impersonators in
run-ning shoes had taken their turns as King for the night.
Channel-ing their best inner Elvis, they put a karaoke machine
through its paces. One man in the audi-ence, with his hands over
his ears actually fled in middle of some very LOUD off-tune
crooning. Fabulous by night, Las Vegas by day is a shabby
wasteland, most-ly glitter-free, and largely gray and decrepit in
parts outside its well-known magnificent strip.
Sunday in Las Vegas is the morning after Saturday night in Las
Vegas. There was moderate crowd support, and I suspect many of our
cheerleaders were partiers who had not made it home yet. Still, the
Elvises, showgirls, nuptials, Vegas flop houses, bail bond
storefronts tattoo parlors and even an aban-doned Elvis Presley
Museum provided a good distraction, and helped pass the time
running 13.1 miles.
Monday morning, I am sure the Elvises, nursing sore running
muscles, had already shed their Kingly raiments and were back at
their desks, their fame living on in strangers’ photo albums,
already plan-ning their training regimen for the Fabu-lous Vegas
Marathon, 2009. v
Las Vegas continued
Eager brides and grooms get hitched at Mile 5
Zhenya Nichols, half mara-thon in 3:22.51.
In addition to getting a tee shirt, some runners also got
married at the unique run-through wedding chapel. It was the real
thing, with a real min-ister administering the wedding oaths.
Esther, Ann, Jeanette,
Teri and Teri get their
souvenir photo at the
Fabulous Vegas Mara-
thon sign.
Teri with singing Elvises.
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�2 www.ncroadrunners.org February/March 2009
The Chickamauga & Chat-tanooga National Military Park is
located in northern Georgia and preserves the site of one of the
bloodi-est battles of the American Civil War. It is run by the
National Park Service and is open during the race. The site
preserves the grounds for a battle fought in Sep-tember of 1863
(won by the Confederates). The name, Chickamauga, is a Chero-kee
word meaning “river of
death” and is the name of a creek in the area.It was less than 8
hours to drive over to Chattanooga, TN. I spent Friday night at an
Extended Stay America just across the state line in TN. It was a
few miles from the start. The packet pick-up started at 6 AM, and
was in the 6th Cavalry Museum. I got there early and parked against
the ropes for the runner’s area. It did not take long to get the
hat, t-shirt, chip, and bib, and I spent the time waiting for the
7:30 AM start in the truck.I had 3 other people (Gary F., George
M., and Leslie M.) from the Raleigh area run-ning the race with me
and I
Chickamauga Battlefield Marathon – 26.2 Miles of History
By Rob Hall
Fort Oglethorpe, GANovember 14, 2008
soon found them before the start. It is easy to find others when
the total for the mara-thon was 600 and the half was 700. We had to
wait in the cold as they actually held up the start until everyone
was done with the port-o-johns.The course does two loops in the
park on paved roads. It was described as challeng-ing but not
extraordinarily difficult, and I would say it was less difficult
than some runs in this area. It was one of the most scenic
marathons with beautiful fall foli-
age and green fields with round bails. There were few
spectators, but plenty of nice volunteers. The finisher medal was
very nice and the face was from the Michigan monument (changes each
year). The post race banana pudding and homemade pimento cheese was
worth the trip. One of our runners went back five times to help
keep them from having leftovers. We also got a box of Little Debbie
snack cakes (started in the area), thanks to Leslie, before we left
to go back to Raleigh. v
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February/March 2009 www.ncroadrunners.org ��
Lincolnton is situated about halfway between Hickory and
Charlotte and last December I traveled there to run in the Lincoln
County Family YMCA Jingle Bell 5k Run. Although it’s a small town,
they were demonstrat-ing a big Christmas spirit with the whole
courthouse block dressed up with streamers and decorations and
Christmas lights.
A few blocks away from the Lincolnton downtown, we assembled at
the Gaston College Senior Center, where race volunteers and
offi-cials dressed up as elves and reindeer checked in runners,
passed out race bibs, and distributed very nice long-sleeved race
t-shirts. Santa and Mrs. Claus taking time out from an extremely
busy weekend, showed up to cheer on the runners and pose for
pictures with everyone in the crowd.
Race conditions were won-derful as we were blessed with a
60-degree morning in the middle of December, so shorts and t-shirts
were suf-ficient for the run. (Santa, of course, didn’t complain
about being dressed head-to-toe in red fur.) Volunteer elves in
green-striped suits kicked off a 1-mile fun run for the kids, and
then the main event 5k got started.
One might not guess it from the drive in, but the area around
Lincolnton is pretty hilly. We took off down one hill near the
start and then back up another series of hills, startling
early-morning dog walkers and some resi-dents who weren’t quite
sure what was going on. In the spirit of the race, many run-ners
wore reindeer antlers, Santa hats, and jingle bells, so you sure
couldn’t miss us as we went by.
The middle part of the race switched onto a nice, flat grade of
a former railbed that had been converted, rails-to-trails fashion,
into a very pleasant greenway. This
greenway followed the old train tracks through the cen-ter of
town, passing alongside buildings and homes, even through a short
former train tunnel. The long vistas ahead and behind allowed for a
good check of the runners both ahead and behind your-self, even if
they were going to be too far ahead to catch.
Finally we turned off the greenway and back onto the surface
roads on the way back to the start/finish area. The last half-mile
or so included another surprise hill, but by then you could see and
hear some of the festivities ahead at the Senior Center, so that
provided enough adrenaline to keep going. One loop around the block
and then Santa was waiting to greet you with all the volunteers at
the finish line.
Post-race, the volun-teers had a very good spread of food and
drink, including some excellent home-made chocolate chip cookies.
The overall
winners received Christ-mas wreaths, and the age group winners
got ceramic bell-shaped Christmas tree ornaments with the race
information on the front. The whole morning was a lot of fun, and
you could tell the organizers from the Lincoln County Family YMCA
had put a lot of thought into making sure it was a good event for
the runners. Their spirit and enthusiasm was easy to catch and
carry back home after the race. v
Lincoln County Family YMCA Jingle Bell 5k
December 20, 2008Lincolnton, NC
By Brad Broyles
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�� www.ncroadrunners.org February/March 2009
I started off my running new year with my friends Chad and Koren
in the western North Carolina mountains at a brand-new set of trail
races. The Tsali trails in the Nan-tahala National Forest hosted
the inaugural Tsali Frosty Foot Fest, which included an 8k run, a
25k (15.53-mile) run and a 50k (31-mile) ultramarathon.
The Fest was developed by David Forkner of VO2 Sports, who lives
in western North Carolina and real-ized that although the Tsali
Recreation Area had hosted mountain bike races and adventure races,
a single-track trail run – much less an ultramarathon – had not
been tried. David also was able to make the Frosty Foot Fest a
fundraiser for the Su-san G. Komen Breast Cancer Foundation in
honor of his mother, who is a breast-can-cer survivor.
Race morning, the tempera-ture was in the mid-30s and the sky
was very overcast, but the precipitation of the previous day was
gone. For an inaugural race out in the middle of nowhere, the Fest
was well attended. Before the race, he announced that more than 230
runners had
Saturday, January 3, 2009
signed up across the three races. He also landed some elite
ultramarathon runners, including Mark and Anne Lundblad from nearby
Swan-nanoa, North Carolina.
No matter what distance we were running, we were going to be
treated to some pretty scenery along and overlook-ing beautiful
Fontana Lake. The Tsali trails, which see a lot of mountain bike
and horse usage, track the edges of many of the peninsulas that jut
out into the lake. With the combination of trails available, all
runners got to run unrepeated, unin-terrupted world-class single
track trails.
Rather than leaving us with a frosty footpath for the race, the
previous day’s rain instead left us more of a “muddy buddy”
experi-ence as we dodged puddles of water, slid up and down the
slopes and on occasion stomped right through some muddy mountain
paths. The larger-than-expected turnout presented one problem about
a quarter-mile into the race when the mass of runners had to enter
the single-track section of the race and a little traffic jam
occurred. How-ever, once we were on the single-track, the
experienced long-distance trail runners were very courteous to
trail newbies like me in the 8k. In
addition to the steep up and downs and the soggy condi-tions, we
also got to navigate under one fallen tree and through a bunch of
branches of another downed tree. The scenery was indeed worth the
effort as we were treated to many spectacular views of the lake
below, but we were tested with some serious uphills and downhills.
Forkner’s enthusiastic team of volunteers managed to move enough
supplies into the woods to set up a handful of very appreciated aid
stations for the runners.
Even though I was not as experienced a trail runner as some of
the veterans, I had a great time seeing the Tsali area and learning
about how to approach a challenge like mountain trail running. All
the finishers were greeted by a good support crowd at the race
finish, includ-ing hot chocolate, organic veggie chili, and plenty
of
water and sports drink. The early registrants received a very
nice bright orange race t-shirt, and the top male and female
overall finishers at each distance received awards and split a
$1,000 prize purse. And everyone got all the mud they wanted.
If you’re a trail ultramara-thoner or just want to get in an 8k,
you’ll enjoy this chal-lenging but peaceful course through the
North Carolina mountains. This very suc-cessful inaugural run
should return in 2010, so keep an eye out for it and get your New
Year off to a good run-ning start on the trails. v
Tsali Frosty Foot Fest – 8k/25k/50k Trail RunsBy Brad
Broyles
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February/March 2009 www.ncroadrunners.org ��
Just couldn’t have been better — until the end.
Local runners organize the New Hampshire marathon. Start and
finish are at the local middle school with post-race showers
available. The race is run around Newfound Lake, with rolling
hills; less rolling than here. The race had a couple hundred
starters, just enough so you’re not lonely on the course, which is
run on the wide shoulder of a busy two-lane road.
I stayed overnight about 15 minutes from the start at a B&B
which was a converted stable, no smell of horses though, and I got
my own ‘stall’ — all for $35. My plan was to run New Hampshire
marathon on Saturday and the Maine marathon in Portland, Maine the
next day on Sunday. A group of 20
some fellow 50-Staters were doing the same races and I hooked up
at the start with Bettie from Florida. She had her watch set to a 2
minute run, 1 minute walk sequence, which we hoped would leave us
enough gas in the tank for the Maine marathon the following
day.
We breezed through the autumn colors with the blue lake and
pines; it was just gorgeous! About mile 18 my son caught up with me
with my two granddaughters in tow, Zoe & Morganne. They live in
Montreal, three hours away, and came to give Grannie some support.
They ran with me and were rewarded with sport beans — I couldn’t
very well give them GU. At mile 26 I realized if I sprinted it in I
could do a sub-6 hour, so I hoofed it in for a 5:58 finish.
Unfortunately, that is probably where I broke my toe. Normally
everything hurts a bit at the end and is disregarded, but getting
up from the table after lunch, my throbbing foot was sending
abnormal signals
and was swelling pretty well. I drove to Portland, Maine anyway
and when I got out for a gas fill-up I got the clear signal that no
more running was going to take place anytime soon. So I got back in
the car and sadly headed for home.
My podiatrist says my large bunion caused me to shift too much
weight onto the smaller toes and one of them snapped. The good news
was I was back running, bone completely healed, in three weeks, and
I was able to powerwalk after the first week.
New Hampshire was my 22nd State and 82nd marathon, and
The New Hampshire MarathonTsali Frosty Foot Fest – 8k/25k/50k
Trail RunsBy Anne Marie Mulhern aka Grannie Annie
I would definitely recommend it both for scenery, race
organization and safety on the road. One reason I love trying to
run all 50 states is that it leads me to places I would never find
a reason to visit otherwise. What a wonderful country we live in!
v
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�6 www.ncroadrunners.org February/March 2009
It was a beautiful morning for a race—if you like cold weather.
When I arrived at Cedar Park it was a cool and crisp 27 degrees F.
The sun was peeking through the trees of the park, but not enough
to convince me I only needed a t-shirt. So I put on black running
tights, shorts, long sleeve compression shirt, red short sleeve
technical shirt, hat, and gloves. And of course my gaudy yellow and
black New Balance trail shoes that was sure to bring a tear to the
eye of Stacy London from “What Not to Wear.”
The race has a 7 and 14 mile option and I chose the longer of
the two. This is the second time I’ve done this race and was hoping
to beat last year’s time of 2:13:16. Secretly, I was shooting to
break two hours. One change I noticed right away was that the
porta-potties were replaced by what they were calling “mobile
comfort stations.” It was a great idea, but to be honest, they were
a disaster. The lines were much longer and the toilets were all
clogged up and not working. Luckily, they had permanent facilities
a quarter mile down the road.
Cedar Park, Burlington, NC
December 6, 2008 9:00am
Unlike last year, where the 14-mile racers started ten minutes
before the 7-mile racers, they did a mass start. This worried me a
little because single track trails can get clogged quickly. But
their answer to that was to line everyone up in the corral by
they’re expected pace. The problem I often see with that though is
a lot of people don’t know what they’re pace is or they think
they’re going to be faster than they really are.
With my hand over my heart, the National Anthem played as we all
sang along. Most of us were shivering, and jumping up and down to
stay warm, and doing some last minute stretching. The race director
said it would start at the sound of the cannon. Yep, I said cannon.
And then BANG, the cannon fired and we were off, laughing and
screaming, and hoping for our best race ever.
The ground was very muddy and squishy and nothing like the hard
dirt I ran on last year. The trail was still kind of wide during
this first mile so it was easy to pass, or in my case, get passed.
All this changed quickly though when the path turned to single
track. We all crashed into each other, coming to an abrupt halt. It
felt like minutes before we all managed to file in behind each
other and continue on with the race.
The first loop was about what I expected. It was a lot of
rolling hills with a couple big hills thrown in to keep the heart
pumping good and hard. There were many water crossings, but if you
were careful, you could jump over or land on rocks to keep your
feet dry. Or, you could just submerge your feet in the icy water. I
chose to keep my feet dry. The terrain was very technical with lots
of gnarly tree roots, rocks, ruts, and leaf covered. The aid
stations were spaced nicely apart and you were never lacking water
or sports drink. The volunteers were awesome and very friendly and
helpful.
I finished the first loop in 1:01:36 and was kind of
discouraged. I pushed myself pretty hard during the first loop and
felt I would come in around 58 minutes. But now there was no chance
I was going to break my 2 hour goal. And what’s even worse is that
once you cross through the shoot at the end of the first loop, you
have to dodge all the 7-mile racers walking to the finisher’s tent
to get some yummy food.
The crowd thinned out heading into the second loop. I was
determined to see the waterfall this time
around. I don’t know how I ever missed it previously. The roar
of the water was loud and the size was fairly large and impossible
to miss. So that lifted my spirits a little with only a few miles
left to go. I was completely exhausted on this last loop and took
several walking breaks on the larger hills. It was so nice to come
out of the trail and see the finish line. I tried to sprint, but
wasn’t very successful.
I crossed the line at 2:07:37 and was happy it was over. I beat
last year’s time by more than five minutes, which is pretty good
for me. I headed to the finisher’s tent to get some food. Maybe
next year I’ll break 2 hours. v
Run at the Rock 7 & 14 Mile Trail RunBy Jon Hayden
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February/March 2009 www.ncroadrunners.org ��
All runs start from Playmakers, 3801 Hillsborough St, Raleigh,
NC (across from Meredith College, please park in the back)
• Run the beautiful greenway leading to the NC Museum of Art,
including the pedestrian bridge!• Four run distances – a new one
each week. • 5K option available every week also.• Drinks
available, maybe food too, following the run.• Runs go on rain or
shine, except in cases of lightning.• Every week a post-run social
at Playmakers for those interested. (Non-sponsored.)• Series party
after the final run – NCRC buys appetizers!• Did we mention great
door prizes?Contact Aaron Quick for details,
[email protected]
2009 April Series – Thursdays in April
April 2, 9, 16, 23 at 6:30 PM
Sponsored by NCRC and The Athlete’s Foot RDU
3rd
Annua
l
March 12, 19, 26 - 6PMAll runs start from the Cary Academy, 1500
N Harrison Ave, Cary, NC
•Relive those great high school days of XC, or create some new
memories! •5K official XC course, but don’t be surprised if we
don’t throw in a bit extra for fun •Week 1: learn the course •Week
2: crank it up a bit •Week 3: we’ll pull out the stopwatch and a
clipboard, and put on a bit of an old-school style “race” for those
that want to mix it up a bit •Folks are of course welcome to chill
back and run just for fun all of the weeks too - this is a social
time! •Drinks available, maybe food too •Runs go on rain or shine,
except in cases of lightning - hope for some mud! •Every week a
post-run, (non-sponsored) social nearby for those interested
Watch for additional information via the NCRC Yahoo group.
Signup at http://groups.yahoo.com/group/ncrc/
FIRST EVER NCRC cross country series!
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�� www.ncroadrunners.org February/March 2009
Race CalendarTo have your race listed, send your event
information to [email protected]
February 7 Krispy Kreme Challenge 4 Mile Run, 9:30 Am Raleigh,
NC NC State University Bell Tower, www.setupevents.com
February 7 Hit and Run 5K, Bond Park, 10:00 AM Cary, NC
www.runnc.com
February 8 29th Annual Run for the Roses 5K/1/4 Mile/100 Yd,
2:00 PM Raleigh, NC www.ncroadrunners.org, www.active.com (see ad
on page 35)
February 14 Myrtle Beach Marathon/Half Marathon, 6:30 AM Myrtle
Beach, SC www.mbmarathon.com
February 14 Sweetheart 5K and Fun Run, 8:00 AM Rocky Mount, NC
www.sweetheart5k.com
February 14 The President’s Day Freedom Run 5K, 10:00 AM
Sanford, NC www.active.com
February 21 Coach Bubba 20K & 4 Mile, 8:00 AM Durham, NC
www.coachbubba.com
February 28 10th Annual Tar Heel Trot 5K, 10:00 AM Chapel HIll,
NC www.active.com
February 28 Run ‘N Plunge 5K, 9:00 AM Durham, NC www.active.com,
www.sonc.net
February 28 Crystal Coast Half-Marathon, 8:00 AM Moorehead City,
NC www.active.com March 7 5th Annual Umstead Trail Marathon, 9:00
AM Raleigh, NC www.active.com, www.unsteadmarathon.com
March 7 WakeMed Cary Distance Festival 5K, 9:00 AM Cary, NC
www.active.com
March 8 St. Patty’s Run Green 8K, Moore Square, 3:00 PM Raleigh,
NC www.tinyurl.com/rungreen (see ad on page 39)
March 14 Run for the Oaks 5K/1/4 Mile, 8:30 AM Raleigh, NC
www.active.com
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February/March 2009 www.ncroadrunners.org �9
Log on to www.ncroadrunners.org for up-to-date race information.
Please verify information with race contact, as we try to be
accurate, misprints can occur.
Race CalendarTo have your race listed, send your event
information to [email protected]
March 21 10th Anual Habitat Home Run 5K, 8:30 AM Greenville, NC
www.ecrun.org (see ad on page 35)
March 21 Kidney Kare 5K, McDougle Middle School, 8:30 AM
Carrboro, NC www.active.com
March 21 Joggin ‘for your Noggin’ 5K, 8:00 AM Morrisville, NC
www.active.com
March 21 Bolt for Blue 5K, 9:00 AM Raleigh, NC
www.active.com
March 21 2009 Great Human Race, 8:00 AM Durham, NC Durham Bull
Athletic Park, www.active.com
March 28 Raleigh Rocks Half Marathon & 5K, 8:30 AM Raleigh,
NC www.ncraces.com
March 28 2nd Annual Steps for Schools 5K, 8:30 Wake Forest, NC
www.embraceuganda.org/?q=node/36 April 4-5 NCRC Umstead 100 Mile
Endurance Run, 6:00 AM Raleigh, NC www.umstead100.org (see page 5
to volunteer)
April 4 Cary Road Race 10K/5K/1 Mile Fun Run, 8:30 AM Cary, NC
Koka Booth Amphitheater, www.active.com (see ad on page 37)
April 5 Wild West 8K, McDougle Middle School, 8:00 AM Carrboro,
NC www.endurancemag.com/carrboroclassic
April 18 St. Timothy’s School Spring Sprint 5K, 9:00 AM Raleigh,
NC www.active.com
April 18 Greater Raleigh Young Life 5K, 9:00 AM Cary, NC WakeMed
Soccer Park, www.active.com
April 25 Run for our Heroes 5K, 9:00 AM Raleigh, NC
www.runforourheroes.org, www.active.com
April 25 Angels Amoung Us 5k, 8:00 AM Durham www.runnc.com
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20 www.ncroadrunners.org February/March 2009
Training Advice:By Bob Dannegger
Diet & Weight Control
Continued on page 23
Some of you may have put on a few pounds during the holidays or
have a few pounds or more to lose. Even if you are happy with your
body composition, what is the best strategy to maintain it and
maintain your health as well?
I’m sure by now many of you are confused about what you should
eat. Years ago you may have heard that fats were bad and you should
eat carbs. Lately you may have heard that high carbs are
responsible for the increase in obesity in the general population.
This month’s article will address the issue of diet and how it
relates to weight control in general and running in particular.
You can’t out-train a bad diet, at least if your goal is to lose
or maintain weight. If you eat more calories than you burn you will
gain weight. If you eat the same as you burn you will maintain.your
weight and if you eat less than you burn you will lose weight.
Some are easily be fooled by the type of advertisement that says
that if you take this product, or do this weight workout routine,
or do this cardio you will lose weight. Yes you will, if you eat
fewer calories than you burned. For example, it is true that
if you add muscle mass you will raise your BMR (Basic Metabolic
Rate). However, it is hard to add significant muscle mass,
especially if you are a long distance runner. Even then, the muscle
you gain doesn’t burn that many more calories. If you add a pound
of muscle it may burn an additional 20-30 calories a day and over a
year that can be significant; but that can be wiped out by one
Hershey’s kiss per day!
Do runners need a special diet? The short answer is yes and no.
Many runners believe that they need to eat lots of carbs. After
all, you’ve probably heard that when you run your body prefers
carbs for fuel. You may have read that the Kenyan’s diet is 70%
carbs so that should be good for you, right? Not unless you train
like a Kenyan. Here are a few things that you probably weren’t
aware of.
1. Even the American Dietetic Association bible, the RDA
Handbook, states that there is no requirement for dietary
carbohydrates.
2. At the same time, outside of a small essential fatty acid
requirement (a few grams per day from the fish oils, EPA/DHA), fats
aren’t truly required by the body either.
3. There’s usually a limit to how much protein can be reasonably
consumed (and most authorities seem to be against ‘high’ protein
intakes as well) so that means that the rest of the diet (in terms
of energy) must come from either carbohydrate or fat. A sufficient
protein intake will always beat out an insufficient protein
intake.
The truth is that all diets work, but maintenance following the
diet is where most people fail. The problem with diets is that you
can’t stay on a diet forever. Something that you may not have
considered is that as you lose weight your BMR slows down which
means you have to eat less or exercise more to continue to lose
weight.
The first task is determining your maintenance calories, the
amount of calories needed to maintain your current weight. That is
determined by your BMR and calories burned by your daily
activities. There are many ways to estimate your BMR and you can
even have it measured. Here is a link to a site that you can use to
calculate your BMR www.bmi-calculator.net. After you have
calculated your BMR then you have to determine
your PAL (Physical Activity Level). There are many ways to do
that. This link explains what it is and has a link to a calculator:
en.wikipedia.org/wiki/physical_activity_level.The combination of
your BMR and PAL should give you a fairly good idea of your daily
maintenance calories.
After calories have been set, the single next most important
aspect of a fat loss diet is protein intake as consuming sufficient
protein is perhaps the single key to limiting (or eliminating)
muscle and performance loss. It’s where a lot of endurance athletes
fall short. Endurance athletes tend to overemphasize carbs, as it
is, they often get sufficient protein only by dint of eating so
much food. When calories
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February/March 2009 www.ncroadrunners.org 2�
are restricted protein goes down and problems start. Females
often seem to fear fat and protein altogether, living on starch.
Performance craters. Endurance athletes, who could normally get by
with perhaps 0.7-0.9 g/lb. under maintenance conditions, should
increase their protein intake to at least 1.2-1.4 g/lb. while
dieting.
Very low fat diets tend to do negative things to hormones, on
top of making the diet bland and tasteless. More often than not
very low-fat diets leave the dieter exceptionally hungry which
makes it harder to control calories. So before you worry about
carbohydrate, you need to take care of dietary fat. 20-25% total
calories from fat is usually about right for most situations. Of
the total fat intake, the only requirement are fish oils. A minimum
of 6X1 grams standard capsules of omega3 fish oil should be taken
daily (180 mg EPA/120 mg DHA).
Once you’ve set calories, protein and fat, carbs will simply be
what’s left. Our bodies are pretty well equipped to handle
carbohydrates, especially if we’re lean, athletic, and participate
in sports. However, not everyone has the same carbohydrate
tolerance — some being far worse than others. Regardless,
everyone’s
tolerance is dramatically increased during the time that they’re
working out and the time immediately after. Basically, when you
haven’t exercised, carb efficiency is down. When you have, it’s up.
Feed higher carb meals after exercise and you’re more likely to
have a more rapid recovery as well as a better body composition.
The other best time to eat carbs is for breakfast.
Here is an example of how you would use the above information to
lose weight. Suppose you weighted 160 lbs., your maintenance
calories were 2300, and you wanted to lose weight. A good
starting point is to reduce maintenance calories by 20%. So 80% of
2300 is 1840 calories. That would give you a calorie deficit of
3220 calories/week, almost a pound (3600 calories). Using the
guidelines above we are going to eat 1.2 g/lb. of protein (1.2 *
160*4) = 768 calories + 20% fat (.2 * 1840) = 368 calories for a
total of 1136 calories. That leaves us 704 calories of carbs. That
is 20% fat, 42% protein, and 38% carbohydrate. Once you have
reached your goal weight you can cut the protein a little and
increase the carbs if necessary. Dr. John Berardi who has trained
many high-level endurance athletes said that few people need more
than 55% carbohydrates in their diet. Following is a link to some
information about nutrient timing. There are many other great
articles there as well.
www.johnberardi.com/articles/nutrition/nutr_timing_1.htm. Another
good source of information is www.bodyrecomposition.com from where
I obtained some of the above information.
To follow a diet successfully, you have to know how many
calories are in foods, how much you are actually eating and what is
happening to your weight. A good site to track your calories and
more is fitday.com. Then you need to know how much you are really
eating. The only way to do that is to measure it, at
least until you have an idea of what a serving size is. To see
what happens if you don’t measure correctly, watch the video part
way down the page at
www.burnthefatblog.com/archives/2008/07/i_love_this_fat_loss_secret_vi.php.
Finally, you should track your weight by weighing yourself at
the same time under the same conditions. One day’s weight can
fluctuate by several lbs. because of water retention, food transit
time, etc.. A better idea is to weigh yourself for 4 or 5 days in a
row and take an average. Another simple way is to measure your
waist and hips and see if they are decreasing. If after two weeks
you haven’t lost any weight then you need to either increase your
activity or cut some more calories.
Finally, if you have trouble sticking to a diet, “The Bodyfat
Solution” by Tom Venuto has been getting rave reviews. v
Send your questions or comments to [email protected] or call
872-1461.
Training Advice continued
The truth is that all diets work, but maintenance
following the diet is where most people fail.
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22 www.ncroadrunners.org February/March 2009
By Rhonda Hampton
Quote of the month: “Ask not what your running club can do for
you but what you can do for your running club” – Sally Squier, long
time NCRC volunteer.
Since the last newsletter NCRC volunteer opportunities have been
the 4th quarter Adopt a highway and the Resolution Run. AAH was the
last volunteer event of 2008 and per December the volunteers
weathered cold temperatures but were rewarded with hot
coffee, hot chocolate and bagels provided by AAH coordinator
Steve Dezern. Resolution Run was the first volunteer opportunity of
2009. The valiant volunteers endured pre-race temperatures in the
high 20’s but luckily were blessed with a sunny day that heated
things up a little towards the end of the event. Thanks to all the
volunteers who helped with these events.
Upcoming race volunteer opportunities include the Run for the
Roses
(February), Adopt a Highway and Run for Our Hero’s April 25th.
Please mark these on your calendar and send me an email
([email protected]) or a call me at (919) 801-6153 if
you would like to volunteer for either of these events.
February 28th is the date for the 2009 NCRC Awards and Volunteer
Appreciation Celebration. If you have over 20 volunteer points save
the date and you will be receiving an invitation. We will follow
last year’s format with heavy hors d’oeuvres and beverages (yes,
beer) provided by NCRC and open the event to all members for a $20
cover charge. See
the NCRC web site for “ticket” information or fill out the form
below and send with a check to the address on the form.
If you have 5-19 volunteer points you can pick up your gloves or
socks (5-9 points) or NCRC technical shirt (10-19 points) at the
Jan. club meeting, the volunteer celebration or by contacting
me.
Also, remember to check the volunteer list and if you were
missed for any volunteer event or volunteer hours/points please
contact me at [email protected].
Jennifer AhlerMeg Bernstien
James BlackMichael Cunningham
Elizabeth EglandSusan Hahnenkratt
Erv LoveJim Minter
Charles RodockerAmy Surrette
Kim ThompsonLisa WachterAnne Wendt
Taciana Yonkovich
10 YearsChris BlaserWade Clark
William EarnhardtJerry Paul Bill Tucker
5 YearsMargaret Fiveash
Welcome New Members! Happy Anniversary, Members! (February and
March)
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February/March 2009 www.ncroadrunners.org 2�
NCRC Volunteer Program Points
Joey Anderson(26.5) Terri Dowd(63.5) Lena Hollman(25) Tim
Meigs(5) Calixta Solano(7)
Andrea Bachl(214.5) Audrey Downing(12) Amy Howard(11) Brooke
Molineux(101) Bill Squier(58)
Erik Barrie(6) Liz England (30) James Howard(11) Melinda
Munden(21) Sally Squier(58)
Jim Belt(10) Jennifer Ennis(24.5) George Howe(22.5) Grace
Mutz(5) Alison Stephenson(12)
Bruce Bokish(40) Maragret Fiveash(20.0) Lisa Howell(15.5)
Stephanie Neal(15) Cathy Stipe(15)
Nancy Bokish(33.5) Doug Fletcher(6) Alan Hughes(10) Emily
Newkirk(28) Barbara Stone-Newton(18)
Laura Boone(6) Jennifer Frahm( 93.5) Cathy Ingram(8) Sara
Newsom(8) Charlotte Sweeney(12)
Christy Bradley(20) Gary Franks(8) Darrow Johnson(20.0) Camilla
Neilson(20) Aaron Tarter(11.5)
Brad Broyles(71.5) Bettie Furr(8.5) Eric Johnson(12) Starr
Nicholson(20) Bianca Thompson(6)
Allan Brunner(12) Jennifer Garrison(6.5) Isaac Johnson(14.5)
Sharon Owen(8) Lynn Thorne(10)
Andrea Burston(5) Teresa Goldston (20) Tom Karnatz(7) Sarah
Place(5) Dawn Tooke(13)
Amy Bush(14) Michelle Greene(7) Donna Kidder(20) Bob Polito(7)
Anna Troutman(10)
Shanaz Carper(7.5) Emily Griffith (5.5) Josh Kohler(13.5) Sandy
Potter(7.5) Iris Turner(14)
Brandon Carter(11.5) Blair Groden(13) Olga Kruger(24.5) Val
Price(9.5) Rachel Vidrine(5)
Traci Cooper(5) Karin Groden(134.5) Barbara Latta(16) Aaron
Quick(614) Iris Vinegar(10)
Jodi Constantio(14) Amber Groves(5) Grace Lawrence(10)
JonathonQuartey(5) Mike Waldvogel(317)
Kelli Corkins(5) Louise Guardino(6.5) Renee Lee(23.5) Sam
Rizk(5) Mike Walsh(293)
Tammy Crafton(52.5) Georgia Hagen(60) Dave Lenat(26.5) Ryan
Poling(9) Charles West (24)
Chris Damico(14) Jean Hagen-Johnson(56) Norma Lloyd(24) Dave
Rouse(135.5) Anji Wills(13)
Bob Dannegger(49) Rob Hall (20.5) Rhonda Logan(50.5) Jane
Rouse(141.5) Travis Wills(14)
Steve Dezern(29.5) Ken Hamilton(77) Irv Love(8) Teri Saylor(6)
Janet Young(9)
Esther Dill (212) Rhonda Hampton(202) Laura MacLean(13) Lisa
Schultz(7) Jim Young(6)
Ben Dillon(24.5) Eliane Hascal(107) Terri Massengill(12) Steven
Seligman(26.5) Joyce Young(14)
Linda Dillon(9) Lisa Hathaway(21) Kari Mayhew(36) Wendy
Sibley(6) Marjorie Zackheim(40)
Mark Dowd(59.5) Lynn Hoke(35) Nancy McMillan(15) Lauren
Simmons(6.5) Tom Zimmerman(5)
Dec/Jan Adopt -A
Newsletter Highway Joey Anderson Bob Hastings Jane Rouse
Chris Damico Steve Dezern Bruce Bokish Lynn Hoke Steven
Seligman
Bob Danneger Jennifer Frahm Nancy Bokish Alan Hughes Sally
Squier
Esther Dill Rhonda Hampton Laura Boone Renee Lee Bill Squier
Jennifer Frahm Amy Howard Brad Broyles Dave Lenat Barbara
Ston-Newton
Rob Hall James Howard Tammy Crafton Rhonda Logan Mike
Waldvogel
Rhonda Hampton Norma Lloyd Steve Dezern Norma Lloyd Ben
Walsh
Donna Kidder Barbara Ston-Newton Ben Dillon Laura McLean Denise
Walsh
Carolyn Quarterman Linda Dillon Randy Mellott Mike Walsh
Aaron Quick Karin Groden Tony Moreno Charles West
Terry Saylor Georgia Hagen Johanna Outlaw Marjorie Zackheim
Jack Threadgill Rhonda Hampton Dave Rouse
FINAL 2008 VOLUNTEER POINTS (FOR THOSE OVER 5 POINTS)
Resolution Run 2009
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2� www.ncroadrunners.org February/March 2009
NCRC’s Member Race ResultsDon’t see your race result? You can
report all your races to Sue Karnatz at
[email protected].
Steamtown Marathon, 10/12/08, Scranton, PA Jingle Bell 5K Run
for Arthritis Foundation, 12/06/08, RaleighGary Franks 3:15:42 Tim
Meigs 16:50, Winner!
ATT 10 Miler, 10/25/08, Apex Travis Wills 19:03Gary Franks 1:12
Laura Frey 20:11
Bill Squier 1:45, Age Group 2nd Eric Nesbit 20:22
Sally Squier 1:37, Age Group 1st Gary Franks 21:09
Old Reliable 10K, 10/16/08, Raleigh Tom Karnatz 21:59Kevin Jayes
39:58, Master's 3rd Barbara Latta 29:07
Gary Franks 42:39 Lesley Looper 38:02
Louise Guardino 1:06:13, Age Group 3rd Susan Hatch 39:00
City of Oaks Half Marathon, 11/02/08, Raleigh Las Vegas Half
Marathon, 12/07/08, Las Vegas, NVSusan Hatch 3:09:54 Esther Dill
2:21
City of Oaks Marathon, 11/02/08, Raleigh Jeanette Hagood 2:38Jon
Hayden 3:47:46, PR Teri Siragusa 2:38
Free To Breathe 5K, 11/08/08, Raleigh Teri Saylor 2:47Tim Meigs
16:36, Winner! Reindeer Dash For Cash 5K, 12/07/08, Greenville,
NCCheri Taylor 27:47 Val Price 31:47, Age Group 3rd
Susan Hatch 38:20, Age Group 2nd Palm Beaches Half Marathon,
12/07/08, Palm Beach, FL ECU Army ROTC Wounded Warriors 10K,
11/08/08, Greenville, NC James Howard 2:18:25
Val Price 1:03, Age Group 2nd St. Micheal Jolly Elf Trail Run
5K, 12/13/08, CaryOBX Marathon, 11/09/08, Outter Banks, NC Tim
Meigs 16:36 Winner!
Sally Squier 4:43, Age Group 1st, BQ Cheri Taylor 27:17
Bill Squier 5:23 Brad Broyles 31:51
Personality 10K & 5K, 9/08/08, Roxboro NC Susan Hatch 38:53,
Age Group 2ndVal Price, Age Group 1st New Balance Reindeer Romp 5K,
12/13/08, Cary
Apex Turkey Trot, 11/23/08, Apex Brad Broyles 36:06Ivonne
Chirino-Klevans 21:56 Age Group 1st Val Price 33:35, Age Group
1st
Lesley Looper 39:07 Ryans Reindeer 5K, 12/20/08, Fayetteville,
NC Louise Guardino 32:18, Age Group 1st Val Price 32:06, Age Group
2nd
Susan Hatch 40:14, Age Group 1st Lincoln County YMCA Jingle Bell
5K, 12/20/08, LincolntonFirst State Bank 5K, 11/23/08, Rocky Mount,
NC Brad Broyles 34:08
Val Price 30:37, Age Group 3rd Mount Mourne VFD Elf 5K,
12/27/08, Mount Mourne, NC Rocky Mount Half Marathon, 11/23/08,
Rocky Mount, NC Brad Broyles 34:06
Anthony Hamilton 1:52 Eight Annual Resolution Run, 1/01/09,
RaleighKen Hamilton 2:14 Travis Wills 19:18, Age Group 2nd
Inside Out Turkey Trot 8K, 11/27/08, Cary Jack Threadgill
21:49Tim Meigs 27:29, Masters 1st, Masters Course Record Mark Dowd
25:49
Cheri Taylor 45:32 Ben Dillion 26:35
Ridgewood Turkey Trot 8K, 11/27/08, Raleigh Mike Walsh
27:31Karla Werner 47:24 Thomas Walsh 27:32
Esther Dill 55:48 Jeanette Hagood 27:52, Age Group 3rd
Teri Saylor 55:48 Carolyn Quarterman 31:15
Karin Groden 59:03 Esther Dill 31:30
Turkey Trot 5K, 11/27/08, Goldsboro, NC Steve Futrell 32:25Val
Price 29:48, Age Group 2nd Sue Karnatz 32:56
Sports Barn Turkey Trot 8K, 11/27/08, Chattanooga, TN Teri
Saylor 34:50Brad Broyles 53:42 Teri Siragusa 36:03, Age Group
2nd
Run at the Rock 14 Mile Trail Run, 12/06/08, Burlington, NC
Lesly Looper 38:12Jon Hayden 2:07:37 Susan Hatch 39:59, Agr Group
3rd
Jean Hagen-Johnson 46:27
Tsali Frosty Footfest 8K, 1/03/09, Nantahala National ForestBrad
Broyles 71:03