Thursday, December 23, 2010
Video courtesy of Daniel Shaye
A record 32 members of the Colonial Road Runners entered the USATF National Club Cross Country Championships, on December 11 at McAlpine Park in Charlotte, NC, competing against the fastest open and Masters runners in the nation, with Steve Chantry, Greg Dawson, Rick Platt and Connie Glueck leading the way for the CRR.
The CRR had full teams in the men’s 40-49, men’s 50-59, men’s 60-69, men’s open, and women’s 40-49 categories. The CRR team coordinators were Dawson and Chantry, and they led their respective teams. Dawson ran a 10K PR of 36:12.6, to place 33rd of 74 for men 45-49. Kevin White was 61st of 97 for men 40-44 with his 36:35.5. Also on the CRR 40-49 team were Steven Menzies (37:41.8), Daniel Shaye (38:07.3), Paul Pelletier (38:20.6) and David Lockard (40:31.3). The 40+ team placed 19th of 23 with 515 points, averaging 37:23.
Chantry had the highest placing of the day for the CRR men, finishing sixth of 32 for men 55-59, just 19 seconds out of the bronze-medal position. Hank Gleisberg was 52nd of 103 for men 50-54 (the largest age group of the day) with a 38:33.2 Also on the CRR 50-59 team were Robert Whitaker (40:02.1), Andrew Cutler (40:10.9), Jim Thornton (41:31.6) and Jim Goggin (44:57.8). The 50+ team was 14th of 18 with 326 points, averaging 39:30.
The highest team place of the day was the CRR’s 60-69 team, fifth of 14 with 43 points, and an average time of 41:42, and trailing just the Boulder Road Runners (CO), Front Line RT (MI), Bowerman AC (OR) and Green Mountain AA (VT). Rick Platt was eighth of 57 for men 60-64 with a time of 40:34.9, while Ben Dyer was seventh of 15 for men 65-69 with a 44:23.6. Also on the CRR 60-69 team were Bill Hart (42:06.6), Dale Abrahamson (42:25.0), Langston Shelton (44:07.7) and Joe Day (45:07.4).
On an age graded basis, with 80% considered national-class, Chantry led the way with an 85.96%, followed by Gleisberg (82.27), Platt (82.26), Dawson (81.52), Dyer (80.12), Hart (79.99), Menzies (79.49), White (79.44), Abrahamson (79.41), Cutler (78.27), Whitaker (77.93), Shelton (77.69), Thornton (77.66), Pelletier (76.98), Shaye (75.07), Day (73.98), Goggin (72.36), and Lockard (70.62), with 389 finishing the men’s Masters race.
In the separate women’s 6K event, the CRR was 12th of 16 with 124 points, averaging 27:21. Fastest was Connie Glueck, 13th of 32 for women 45-49 in 25:33.8. Mary Beth Bird was 26th of 30 in the fastest 40-44 age group in 27:23.1, with teammate Kimberly Votava 28th in 29:07.8. Ann Hirn had the highest CRR place of the day, second (of a strong two) for women 65-69, in 31:08.7. Age-graded, Hirn was 28th of 106 Masters women with a 79.84%, followed by Glueck (75.76), Bird (68.89) and Votava (64.77).
The CRR open men’s team was 30th of 45, averaging 33:08. Fastest for CRR was ex-William and Mary runner Jason Schoener, 68th of 364 with a 31:20.5, followed closely by ex-New Kent High star Guy Alton (82nd, 31:30.9). Also on the team, all current or former W&M runners, were Bryce Wilk (34:12.2), Busch Gardens Christmas Town 8K winner Richard “Skeeter” Morris (34:15.5), Timothy Rusterholz (34:23.2), Andrew Budiansky (34:29.4), Alex Anthony (37:46.6), Daniel Yates (41:17.6) and Wren Rudolph (45:33.6).
The same morning, the Peninsula Track Club held the inaugural Race Around the Base 10 Miler and 5K at Langley AFB, with 142 finishing the 10 miler and 31 finishing the 5K. The top three men in the 10 miler were Joseph Woten of Jacksonville, NC (1:04:41), Gregory Adams of Fort Eustis (1:05:32) and Timothy Loomis of Newport News (1:07:41), while the fastest women were Brianne Newman of Carrollton (1:09:17), Arlyne Spalla of Yorktown (1:13:23) and Leslie Sampedro of Fort Eustis (1:14:21). Matt Lynch of Goldsboro, NC won the “5K” race (measured as 3.38 miles by Garmin) in 20:24 over Brian Hakes of Williamsburg (21:14), with Linda Kidder of Williamsburg first for the women in 24:15.
Williamsburg’s John Piggott was in Huntsville, AL, last Saturday, running the Rocket City Marathon in 2:43:53 as second Masters. Piggott completed another prolific distance year with best times of 2:40:01 (marathon), 1:14:55 (half marathon) and 56:40 (10 mile).
More pictures, athlete information and full results for the Cross Country Championship can be found at http://www.usatf.org/events/2010/USATFClubXCChampionships/index.asp
Sunday, November 14, 2010
If you¹re married to the wrong foods, consider a separation. Natural and minimally processed foods provide healthy amounts of nutrients that grace the body. But packaged and restaurant foods come with extra baggage, undoubtedly when the predominant flavoring is salt.
Strong evidence shows that a high intake of salt (sodium) leads to high blood pressure, the underlying cause of heart disease and stroke. It’s not just a problem in the US. It’s a topic of international interest.
The World Health Organization advocates a population-wide reduction of salt to combat the expense of health complications. And since 2005, World Action on Salt and Health, a consortium of 80 countries, has worked towards “a reduction in salt intake throughout the world by reducing the amount of salt in processed foods as well as salt added to cooking, and at the table.”
The food industry is responding. Major brands are implementing gradual changes over the next few years. This will enable consumers to comply with the American Heart Association¹s revision of limiting sodium to 2000mg/d by 2013, and 1500mg/d by 2020. Read labels - even fresh poultry, for instance, can be infused with 12% salt water, adding an unnecessary 550mg sodium/4 oz serving.
Go to http://nutritiondata.self.com for the sodium content in food, recipes, and restaurant fare.
Monday, November 8, 2010
To the line, a white and deceptively quiet invitation painted on the grass. It will all begin here, in minutes. Striding out... feeling light and quick. But do I belong here? I've prepared... but THEY all look so quick, so at home here. Man kneeling on one knee, praying. It is time.
Runners take your marks... BAM! Fast! Obey the warnings, let them go. Field embracing us, now dipping down... and now, first uphill! Not so bad. FLYING down, hold form but let gravity do the work... more up... down, then STEEP up... getting the rhythm.
Girl chatting behind me. Am I really THAT slow?
First kilometer. OK, good work, but they're still pulling away. Hold on, keep the connection to the next runner... let him go and my day is over. I know that much.
2K. 3K. That girl is still chatting behind me, and I've finally realized she's the "sag wagon," riding a Gator just like the guy who's the lead vehicle. OK, I'm not a slug... yet there is so much Pain, and now I can hear the Doubt. Just do it, left, right, left... the body knows what to do. Listen to the rhythm, keep the intensity. Drop out, you say? Who is that? Ah, I know you-- you are Doubt, the cousin of Fear and Despair. No! Ignore the voice of Doubt... whether or not I remember why, and whether or not I can imagine a world in which He isn't so LOUD.
A little flat... that's even possible? A long down-- friend warns that a hill is coming. 4K, getting almost confused. Was that 3K, or 4K? What was the split? It doesn't matter-- work it...
Up. Up!! UP!!!! Working so hard, yet going SO slow... regroup. Lock on, now MOVE. Heard my name, that helped. 5K... only 3K to go, time to prove what I'm made of. Maybe no one else cares-- but I care, very much.
Small slip. Spikes were wise, or that could have been worse.
6K. I can hear the cheering-- the leaders nearing the finish. Irrelevant, I have work to do. Realization: This is really going to end, and I just need to keep on keeping on. Realization: the last kilometer was good, solid. The Despair is gone, the Doubt is gone. Just Pain left, and the faintest whisper of... no, not Joy, I must be remembering it wrong... just the realization of the remarkable reality of doing this thing, this day. Perhaps a sense that I belong here, now. Time to be tough, be here and now, overcome the hills, lock on to that guy in gold...
7K. Abandon all hope, all reason, and run. The body knows what to do. ½ mile to go now-- that's a hard lap around the Walsingham field, is all. I can do that, I absolutely know I can do that. Can actually feel the next runner-- he's human, after all. Over a shallow stream, no slowing, perfect strides, RUNNING FAST now... the finish, I can see it! Abandoning every restraint, maybe too soon but maybe not, running for pride and burning the memory into my soul with every stride... and it is over.
Breath returning. Happy, satisfied, complete.
It's good to be a runner.
I'll see you on the roads and trails, my friends.
-Dr. Daniel A. Shaye
Certified Chiropractic Sports Physician
Fellow, International Academy of Medical Acupuncture
Do you have a question you’d like answered? Mail your questions c/o Performance Chiropractic1307 Jamestown Road, Ste. 103, Williamsburg, VA 23185; e-mail firstname.lastname@example.org; or visit http://www.performancechiropractic.com/
Monday, October 25, 2010
By Rick Platt
To quote Yogi Berra, “It was déjà vu all over again” last Saturday for W&M visiting history professor Gregor Kranjc at the second annual Crapolfest 2010 5K Run/Walk, starting and finishing at Albert-Daly Field, the College of William and Mary soccer stadium. Last year in a field of 195 runners Kranjc placed second to an out-of-town runner (Danny O’Callaghan of
The race benefited the Andrew E. Crapol Soccer Scholarship, and was organized by the W&M Tribe Club, with assistance by the W&M men’s soccer team. Andy Crapol (1978-2009) was a
Andy was diagnosed with esophageal cancer early in 2009, and died tragically within months. His widow, Allison Simmons Crapol, was at all the weekend events (which included a mini-golf tournament at Pirate’s Cove/Adventure Golf), including handing out the race awards. The weekend activities concluded with the W&M soccer game Saturday evening against CAA rival
Race winner Kessler, 27, the Smithfield High head cross-country coach, ran a time of 16:53 to better the previous course record of 17:04 by O’Callaghan. Kessler drafted off of Kranjc, more familiar with the course; which started with a loop of the W&M Dillard Complex dormitories, then a clockwise loop of the James City County Williamsburg recreational bike path along Longhill and Ironbound Roads; then pulled away for an 18-second win. Craig Carey, 30, of
For the women, assistant Smithfield High cross-country coach Karen Terry, 21, of Hampton, smashed the previous course record of 20:53 by almost two minutes, winning in 19:01, with 2010 CRR Grand Prix leader (and 5-time champion) Jennifer Quarles, 38, second in 19:42, and W&M freshman Kelly O’Toole, 18, also under 20 minutes with a 19:54. O’Toole graduated last June from Osbourn Park High in
For the second year, Brooklyn’s Graham Albert, 29, the son of race director Al Albert, and who works for Frontpoint Partners, a hedge fund in
The Crapolfest 5K became a CRR Grand Prix event this year, and the competition reflected that upgrade. Besides the two course records, 22 of the race’s five-year age-group records were broken, with only eight remaining from 2009.
By Rick Platt
Saturday’s Run for Breast Health/Williamsburg 10K was the third debut race on the Colonial Road Runners Grand Prix schedule for 2010, and all three have been a huge success. Like the Run the
And it was at that Icelandic event that the idea of the Breast Health race came about. Race director Brian Freer of the Health Journal publications wanted to put on a race to support Beyond Boobs!, the Williamsburg-based non-profit organization dedicated to saving lives by providing support for young women diagnosed with breast cancer, and breast health education for all; and during the month of October, National Breast Cancer Month. Conveniently, at the same time, an established CRR event, the Heritage Humane Society 5K Run at Ford’s Colony, informed the CRR that they were not able to continue their event in 2010, leaving an opening in the busy fall race schedule.
In the 10K former William and Mary runner William Tarantino, 27, a student at VIMS just back from California, ran his first CRR race since winning the 2008 New Quarter Park 6K, and won easily in 34:22, with Greg Dawson (37:26), Daniel Shaye (37:44), Stephen Chantry (37:56), Steve Menzies (38:00) and Paul Pelletier (38:31), the only other runners able to break the 40-minute barrier on the hilly, challenging course.
For the women Marie Domin, 32, came from behind to catch leader Suzanne Lesnowski in the final mile for a nine-second win, 41:17 to 41:26. Lesnowski, from
In the CRR Grand Prix,
Shaye and Dawson have been the biggest surprises for the CRR in 2010, with
Race director Brian Freer said he “was not surprised at the immense support our community gave to the Run for Breast Health/Williamsburg 10K. The success of this event would not have been possible without our generous sponsors, volunteers, local media and the logistical support from
By Rick Platt
Although he finished second overall in the second annual
Men’s winner Gregor Krancj, 36, a visiting assistant professor of history at William and Mary, but originally from Toronto, Ontario, has run only two Colonial Road Runners races since he arrived in August, 2009, both the Hare & Tortoise 8K. He was third overall last year in 29:12, and ran almost the same time in 2010, a 29:16, but good enough for the win. The Canadian spent the summer in
Dawson, who celebrated his 45th birthday two days earlier, was second Saturday in 29:51, improving on his 30:12 from 2009. Third for the men was Paul Pelletier, also 45, but he wasn’t third across the finish line. That went to women’s overall winner Darcy McDonald, 23, of
There were 146 finishers in the 8K run/walk this year, and an additional 38 finishers in the 1 mile fun run/walk. The race again was the Karene O’Hare Memorial Run for Ovarian Cancer, in memory of the wife of race director John O’Hare. The event was co-sponsored by the Sentara Williamsburg Regional Medical Center Auxiliary.
With his runner-up finish Saturday,
For the women in the CRR Grand Prix, Jennifer Quarles hasn’t raced since June, but still holds the lead with 74 points, followed by triathlete Connie Glueck (58), who was busy last weekend at the Patriot Triathlon, doing the bike leg of a relay on Saturday, and the sprint triathlon on Sunday. Amber Lewis, with her third place Saturday, now has 47 points, but she needs to watch out for McDonald, who has 30 points off three wins (Warhill 5K in June, Vineyards 5K in August, and Hare & Tortoise 8K).
For the Masters (40-and-over), with Dawson (49 Masters points) and Chantry (39), expected to win overall awards, that competition will come down to Steve Menzies (17), Pelletier (17) and Daniel Shaye (13). CRR vice president Shaye was fourth for the men Saturday in 31:19. For the women Masters, Glueck has a huge lead (41 Masters points), but will most likely get the second overall Grand Prix award, leaving the Masters competition to Mary Beth Bird (13), Carol Talley (11), Arlyne Spalla (10), Robin Corson (10) or Ann Hirn (9). Bird, Talley and Hirn were among the women who broke 10 of their 15 five-year age-group records.
Women’s age group marks were set by McDonald (20-24, 30:17), Lewis (25-29, 35:41), Kimberly Floyd (30-34, 40:25), Ransom (35-39, 35:25), Bird (40-44, 37:31), Talley (55-59, 39:37), Hirn (65-69, 41:27), Ann Manciagli (70-74, 59:47), Pat Eden (75-and-over, 1:20:49), and Lori Sherwood (race walk, 1:00:36). For the men race age group marks were broken by Dawson (45-49, 29:51), Jim Thornton (55-59, 32:22), Rick Platt (60-64, 32:49), Ken Mitchell (65-69, 36:59), Bill Fenwick (75-and-over, 42:51) and Tom Gerhardt (race walk, 48:30).
A notable age group was the women’s 65-and-over division, where Ann Hirn, 65, of
By Rick Platt
At Saturday’s York River State Park Recovery Rocks 5K Run, the 11th race in the 17-race Colonial Road Runners 2010 Grand Prix Series, most all of the major contenders for the men’s overall GP title were there. Bruton High cross country coach Mark Tompkins, 34, took over the Grand Prix lead with a 16:52 win on the hilly, but scenic,
Kurtis Steck, the 15-year-old Lafayette High phenom, was just two seconds behind in 16:54, followed by rapidly-improving Todd Kessler, 27, of Newport News (17:43), then Greg Dawson (18:08), 44, in an upset over Steve Chantry (18:10), 55, with another Lafayette runner, Brandon DeCoursey, 17, also in 18:10 in a three-way sprint.
Tompkins now has the Grand Prix lead with 57 points, closely followed by Chantry (55) and
For the Masters (40-and-over) Grand Prix title, if Dawson (44 points) and Chantry (39) win overall awards, as expected, that race comes down to Steve Menzies (17), Paul Pelletier (13) or Daniel Shaye (10). Pelletier (18:58) and Shaye (19:07) were ninth and tenth overall at YRSP, although Shaye had run a 17:56 at the Vineyards 5K two weeks earlier. Chantry and most runners consider the YRSP 5K about 20 seconds slower than the flat-and-fast Vineyards course.
For the women at YRSP, Arlyne Spalla, 41, of Yorktown won easily in 20:04, followed by Amber Lewis, 26, of Williamsburg (21:23), Mercedes D’Amico, 52, of Newport News (21:28) and Connie Glueck, 45, of Williamsburg (21:33). For the women’s overall Grand Prix, Jennifer Quarles (74 points) is in prime position to win her sixth CRR Grand Prix title, despite not running Vineyards or YRSP. Glueck (58), already a three-time runner-up, will likely finish second again in 2010, with Lewis (39) solidly in third, followed by Sarah Rybarczyk (22), Warhill 5K and Vineyards 5K winner Darcy McDonald (20) and Spalla (20), also a two-time winner (Spalla had won the Yorktown Victory Run 8 Miler back in April). For the Masters women, with Glueck (41 points) most likely getting one of the three overall GP awards, that Masters race will likely come down to one of the next four—Spalla (10), Robin Corson (10), Mary Beth Bird (8) or Ellie Bustin (8).
There were seven YRSP age-group records broken Saturday—Kurtis Steck (15-19, 16:54), Steve Chantry (55-59, 18:10), Rick Platt (60-64, 20:21), Kenneth Mitchell (65-69, 23:13), Bill Fenwick (75-and-over, 26:35), Arlyne Spalla (women 40-44, 20:04), and Mercedes D’Amico (50-54, 21:28).
There were 118 finishers in the 5K, and an additional seven finishers in the 1 mile fun run, in the event organized by the SpiritWorks Foundation, along with the Friend of York River State Park. The first ¾ miles were up the asphalt park entrance road, with the remainder on the wide, gravel-and-dirt park nature trails, with a long, challenging half-mile hill in the third mile before a downhill finish.
That downhill finish was instrumental in the exciting finish among
Chantry had focused on track this summer, but a severe allergic reaction forced him to scratch from the finals of the 800 and 1,500 meters at the Masters outdoor track nationals in
Walsingham cross country coach Rich Higgins won the men’s race walk title at YRSP in 33:35, while
Sunday, October 17, 2010
By Sally Young
He's young. He likes fast food, video games, and dancing in Jamaican style: Nuh Linga, Gully Creep, and Tek Weh Yaself. But on the training field, Usain St Leo Bolt, the most phenomenal sprinter ever, is as disciplined as you would expect from a guy who holds the 100m (9.58 s) and 200m (19.19 s) World and Olympic titles at the same time. At the 2009 World Championships, the Lightning Bolt reached a top speed of 27.79 mph (44.6 kmh) at the 80-meter mark, covering twelve meters (about forty feet) per second.
Enormously gifted, he was a prodigy at the age of 15. He ran the fastest 200m of anyone his age in history, and the records still hold. At Beijing, his towering 6'5" and 210 pounds out-sized the next competitor by 3 inches and 20 pounds, giving him a psychological advantage. "It looked like his knees were going past my face,² said Tyson Gay, second finisher.
No one really knows the limit of human speed. Studies show fast runners hit the ground hard and spring up quick. Bolt slams down with roughly 1000 pounds of force, tagging the ground for 0.05 seconds.
Bolt¹s autobiography is scheduled for release in 2012.