CRR Online - Williamsburg Area Running

Latest Hall of Fame Members

2012-02-11T17:10:00.000-05:00

Rick Platt's article on the latest inductees into the Peninsula Road Racing Hall of Fame can be found at http://www.vagazette.com/articles/2012/02/11/news/doc4f35656cbf3f9175302997.txt

Final Standings for the 2011 Grand Prix

2012-01-12T07:29:00.002-05:00

Final Grand Prix standings for 2011 are up at http://colonialroadrunners.org/grandprix11.html. Awards banquet will be Sunday, January 29th, 2:00 p.m., at the Windsor Forest Clubhouse.

“How DARE You!”

2011-12-12T20:18:00.000-05:00

by Dr. Daniel Shaye, Chiropractic Physician

“To conquer oneself is a greater victory than to conquer thousands in a battle. -The Dalai Lama

"How DARE you!”

It’s a powerful phrase, full of emotion, evoking higher powers, suggesting that what you have done shakes the very foundations of all.

Do you dare?

I recall once, at a party, someone who openly scorned athletic endeavors as a colossal waste of time. To this person, the countless hours were a waste, self-absorbed, producing no value for society or for anyone. I did not openly disagree with her, as her mind was made up; yet now, I wish I had. In an activity, in a quest, lies beauty and joy — and even performance art. I like that, Life as Performance Art.

I recall seeing/hearing Gloria Estefan perform “Reach” at the Atlanta Olympics. Her voice was so powerful, and her spirit and words so completely committed to the spirit of the games, to the best there is… I recall the tears streaming down my face as her words called to me. They still do.

Sometimes I think striving for greatness, for achievement, is a young man or young woman’s game. The body’s ageing, and it won’t do what it once did. Then I see what top masters athletes are achieving, and I begin to wonder what still lives in me… and I feel the exact same drive I did at age 23, at my athletic peak, anything possible.

I wonder if nothing has changed. Truly, at times I’m certain of it.

Perhaps someday soon I’ll expound on the latest research supporting the physical benefits of exercise to stave off joint diseases, mental decline, diseases of the blood vessels, dysfunction of lungs, lapses of the immune system. But for me, and for many of us, fitness, athletics, and especially running are more than that. They are a call to the best within each of us… and it doesn’t matter what age you are.

When we dare to explore our limits—whether they be in athletics, or in love, in academia or in a profession—we risk much. We risk suffering. We risk finding out that our limits, our very selves, are different than we expected. We risk a deep attachment to an activity, to an identity, to our own bodies, or to another… and what we are attached to, we tend to prize… and can lose. Yet there’s a joy not just in the journey, but in touching—even for a moment—the limits of our potential, a sort of “rare air” that is so sweet and otherworldly yet so much our home. We see it, and we celebrate it, in the college or high school athlete who hits that finish line with his arms thrust to the skies, completely spent, yet coming home to a moment that if he could bottle it, he could live off it indefinitely. We saw it in Deena Kastor’s face as she came down the final 100 meters of the Olympic 2004 Olympic marathon, her face crumbling in joy and wonder as she realized that a medal was hers. And we too feel it as we round that final turn, our eyes rising up to look at that clock, calling us home, asking us, “Do you truly want this? Really? Are you willing to pay for it? Show me.”

Go for it, my friends.

I dare you.

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; visit us on FaceBook athttp://www.facebook.com/performancechiro; e-mail pchiro@performancechiropractic.com; or go to www.performancechiropractic.com

Athlete Profile: Jennifer Quarles

2011-12-12T20:10:00.000-05:00

by Daniel Shaye, DC

Author’s note: I recently decided to interview some “stars” of local running, so that I might share what I learn a bit from them, and to share that with our fellow runners. This month, I’ve interviewed 6-time CRR Grand Prix Champion (and soon-to-be Master) Jen Quarles. Enjoy.

RD (Running Dog): What's the best performance you've had in the past 3 years (distance & time)?

JQ: 5K 18:40 (Gov. Land), 10K 39:59 (Warhill) both in 2011

RD: What excites and motivates you to train? To race?

JQ: Setting PR's (recent PR's) and winning both motivate me

RD: How many miles per week do you typically run?

JQ: Ranging from 50-65 miles on average

RD: How long was your longest run last year?

JQ: 18 miles

RD: How many times do you race each year?

JQ: At least 10 CRR races, usually one or two half marathons a year, and a few others, so around 15.

RD: Do you do speed work? If so, how often?

JQ: I do speed work just once a week, either tempo or track. I used to push for twice weekly speed work, tempo once a week and track once a week. I prefer track for speed work so try to get that in if I'm only doing speed work once that week. And I consider running a 5K speed work too so I may skip track the week of a race.

RD: Do you work on your form?

JQ: Nope.

RD: Do you take a rest day (day off from running) each week?

JQ: I usually take one day off per week. And I'm not very good at doing nothing, or sitting still really, so I'm usually active one way or another =)

RD: Do you stretch? Do you feel it makes a difference, one way or another?

JQ: I stretch very infrequently. I wish I could fit it into my schedule but historically I’ve run until 7am and then as soon as I get home I start getting ready for work and getting the kiddos ready for school. I know that my lower body is tight because I don't stretch and would benefit from it greatly. I also know it would help me during races. In recent months I’ve been getting up at 5am. I had been running from 5:30 – 7 many mornings but was just getting too tired. I’m feeling better now that I’ve cut back some.

RD: Do you lift weights (resistance exercise)? Do you ever do resistance training for your legs, or just upper body/core?

JQ: I lift 15lb. handweights at home 2x/week for upper body and also do ab exercises.

RD: Do you cross train?

JQ: I try to cross train once or twice a week. I walk very often (around town with the family and dog and hike on Matoaka trails) and sometimes do the elliptical machine. I ride bikes with the kids in the summer and nice weather. I also do a lot of yard work and working in our garden.

RD: Do you train solo, or with others?

JQ: I do most of my training with others. I like to talk and be entertained during my runs, which takes my mind off the actual running if we're pushing the pace. My favorite training partners are those who are faster and push me in my training. I run with Paul Freiling fairly often and do some long training runs with Greg Dawson. They are both faster and have had a positive effect on my training in that they'll push the pace on our runs which will ultimately make me faster. I've recently started running with my iPod during solo runs and I find that the music helps me push the pace as well.

RD: How important is sleep/rest to your routine? Do you nap?

JQ: I need my sleep! I do not nap but go to bed fairly early most nights (between 9 and 10) and am up by 4:45am most mornings.

RD: What action do you take when you feel a soreness or impending injury?

JQ: Mmmm....what do I actually do or what should I do?? =) I try to take time off but that's hard. Ice, ibuprofen, stretching if it doesn't feel too badly. But I do take time off if I can tell it's something serious.

RD: Have you been injured (unable to run) in the past year?

JQ: Knock on wood - not in the last year!

RD: What's the worst/most embarrassing mistake or error you've made before, during, or after a race?

JQ: Not embarrassing, but the worst mistake I make during races is going out too fast. I've been working on starting slower this year during races.

RD: Do you set goals for the year? How do you set goals?

JQ: I usually set one or two goals for the year. I determine where I am currently in my training and racing and then set a goal to better my time(s) in a certain distance(s). Goals will help me get out of bed when I'm extra tired in the morning and also help me to train harder when I feel like slacking off.

RD: What's the single greatest thing holding you back from the next level of fitness/competition?

JQ: My very busy schedule (spending time with my family, work, running kids to and fro, social activities, travel, etc). That being said, I wouldn't give any of it up to get to that next level of fitness as it's all such an important part of my life, which I love!

Records Set Today at Governor's Land

2011-11-19T20:41:00.001-05:00

by Rick Platt

We had a spectacular day of racing this morning, great competition, under ideal weather conditions, temperatures in the 40s at race time, sunny skies, and little wind.

Highlights included:

1) Virginia state records and all-time Colonial Road Runners records by Joan Coven (women 70-74) and Tami Graf (women 75-79). Details below.

2) Near all-time CRR records by Pamela Lovett (women 45-49) and Barbara Mathewson (women 60-64), within seconds of the current records, and an excellent time by Mercedes Castillo-D'Amico (women 50-54).

3) A first time under the 16-minute barrier for a road race by race winner, Kurtis Steck, Lafayette High School's star cross country runner, who was timed in 15:55, to narrowly win over two established 20+ runners.

4) An 18:06 by women's winner, Karen Terry of Newport News, and an 18:40 by 6-time CRR Grand Prix champion, Jennifer Quarles of Williamsburg. The two are vying for the 2011 CRR Grand Prix title.

The totally flat and fast Governor's Land 5K course has more all-time CRR age-group records than any other CRR race, and today continued that tradition.

Governor’s Land 5K Run for the Brain

Park East, Governor’s Land, Williamsburg, Virginia

Saturday, November 19, 2011

A Colonial Road Runners Grand Prix Event

Information from Rick Platt (757-229-7375, rickplatt1@juno.com)

Certified course VA-07030-RT (eligible for Virginia state records)

228 finishers in 5K run/walk.

** Age group record (5-year age groups)

Men Overall

1. Kurtis Steck, 16 Williamsburg 15:55

2. Joey Wingo, 23 Mechanicsville 16:01

3. Trevor Cable, 28 Williamsburg 16:07

Women Overall

**1. Karen Terry, 22 Newport News 18:06

2. Jennifer Quarles, 39 Williamsburg 18:40

**3. Pamela Lovett, 49 Newport News 19:25

First Governor’s Land Resident Male

1. Ted Holstrom, 38 Williamsburg 19:52

First Governor’s Land Resident Female

1. Sherry Volk, 50 Williamsburg 23:41

Men 14-and-under

1. Konrad Steck, 12 Williamsburg 18:26

2. Cameron Wojcieszak, 14 Williamsburg 19:31

3. Max Poelker, 14 Yorktown 19:46

Men 15-19

1. Zack Poelker, 18 Yorktown 16:58

2. Jason Menzies, 15 Williamsburg 17:09

3. Michael Sonnek, 17 Williamsburg 18:24

Men 20-24

1. Josh Schlickenmeyer, 20 Williamsburg 16:30

2. Stephen Cavley, 23 Williamsburg 36:42

Men 25-29

1. Todd Kessler, 29 Newport News 16:54

2. Steven Brewer, 25 Newport News 17:57

3. Ryan Doupe, 25 Newport News 19:21

Men 30-34

1. Billly Chorey, 30 Suffolk 16:39

2. Anthony Agbay, 32 Langley AFB 20:35

3. Jason Miller, 34 Williamsburg 21:33

Men 35-39

1. Bryan Dollyhigh, 36 Toano 18:36

2. Richard Barhydt, 37 Williamsburg 19:32

3. Ted Holstrom, 38 Williamsburg 19:52

Men 40-44

1. Daniel Shaye, 42 Williamsburg 17:36

2. Daniel Ballis, 40 Williamsburg 19:50

3. Torsten Madsen, 44 Newton, NJ 21:52

Men 45-49

1. John Piggott, 46 Williamsburg 17:25

2. Steven Menzies, 48 Williamsburg 17:30

3. Greg Dawson, 46 Williamsburg 17:33

Also notable for men 45-49

4. Sean Killeen, 46 Richmond 18:22

5. Dan Moniak, 47 Williamsburg 19:00

Men 50-54

1. Terry McManus, 50 Williamsburg 19:20

2. Andrew D’Amico, 51 Newport News 20:54

3. Dean Wewetzer, 53 Newport News 21:03

Men 55-59

1. Jim Thornton, 57 Seaford 18:13

2. Will Murray, 56 Williamsburg 20:07

3. Jim Goggin, 57 Williamsburg 20:44

Men 60-64

1. Rick Platt, 61 Williamsburg 19:43

2. George Carrigan, 63 Williamsburg 22:17

3. Ed Irish, 61 Williamsburg 25:16

Men 65-and-over

1. Robert Wright, 70 Hampton 23:15

2. James Borowski, 65 Williamsburg 24:45

3. Mark Patterson, 65 Virginia Beach 24:57

Men Walk (Awards go 5-deep)

1. Rich Higgins, 58 Williamsburg 31:57

2. Jeff Fry, 43 Williamsburg 32:01

3. Bob Curtin, 59 Hampton 35:18

4. Bill Spaller, 76 Williamsburg 41:59

5. Vijay Singh, 67 Williamsburg 44:00

Women 14-and-under

1. Tanya Hoatson, 14 Williamsburg 21:21

2. Meredith Watkins, 14 Gloucester 23:46

3. Madison Karnes, 14 Williamsburg 23:50

Women 15-19

1. Danielle Holzhauser, 16 Lanexa 24:25

2. Nicole Dubois, 15 Williamsburg 26:46

3. MacKenzie Karnes, 16 Williamsburg 27:17

Women 20-24

1. Emily Honeycutt, 20 West Point 21:26

2. Danielle Jagoda, 23 Williamsburg 36:42

Women 25-29

1. Karen Grabowski, 27 Lanexa 23:53

2. Anna Dube, 27 Williamsburg 27:43

3. Kathleen Travis, 27 Richmond 28:23

Women 30-34

1. Kimberly Floyd, 33 Newport News 22:35

2. Megan Pickard, 30 Annandale 22:45

3. Kelly Canfield, 31 Williamsburg 24:17

Women 35-39

1. Jeanette Primich, 35 Williamsburg 23:37

2. Susan Findlay, 36 Williamsburg 26:06

3. Carey Sprigg, 38 Williamsburg 26:48

Women 40-44

1. Suzy Ramirez-Lowe, 44 Williamsburg 21:40

2. Amy Speckart, 40 Williamsburg 22:30

3. Jennifer Cornette, 40 Newport News 25:19

Women 45-49

1. Connie Glueck, 47 Williamsburg 19:58

2. Debbie McLaughlin, 46 Williamsburg 21:21

3. Sandy Hula, 45 Charles City 26:35

Women 50-54

1. Mercedes Castillo-D’Amico, 54 Newport News 20:09

2. Sherry Volk, 50 Williamsburg 23:41

3. Janice Kailos, 50 Williamsburg 26:04

Women 55-59

1. Carol Talley, 57 Toano 22:37

2. Louise Sharer, 59 Williamsburg 25:49

3. Gina Hoatson, 55 Williamsburg 27:59

Women 60-64

**1. Barbara Mathewson, 62 Virginia Beach 22:41

2. Brenda Mitchell, 61 Williamsburg 27:28

3. Patricia Travis, 60 Williamsburg 28:28

Women 65-and-over

**1. Joan Coven, 70 West Point 25:17

[Virginia state record for women 70-74, old record 28:09 by Tami Graf, age 70, 10/31/06]

[all-time Colonial Road Runners record for women 70-74, old record 25:42 by Joan Coven, 70, West Point, at 2001 Crapolfest 5K Run on uncertified course]

2. Ann Hirn, 66 Portsmouth 26:33

**3. Tami Graf, 75 Lusby, MD 30:15

[Virginia state record for women 75-79, old record 34:26 by Marjorie Mitchell, age 78, 9/18/94; although Graf had two performances this fall that are pending Virginia state records for women 75-79; a 31:20.6, Sept. 10, at the “Arlington 911 5K” in Arlington; and a 30:50, Oct. 30, at the Goblin Gallop 5K in Fair Oaks; both on certified courses]

[all-time Colonial Road Runners record for women 75-79, old record 35:25 by Ann Manciagli, 75, Williamsburg, at 2011 First Colony Run for Shelter 5K

Also notable for women 65-and-over

Pauline Ely, 73 Hampton 36:11

Ann Manciagli, 75 Williamsburg 36:28

**Pat Eden, 80 Williamsburg 49:05

Women Walk (Awards go 5 deep)

1. Robin Land, 50 Williamsburg 36:23

2. Sylvia Garcia, 59 Williamsburg 36:25

3. Liz Anthony, 48 Williamsburg 36:48

4. Dawn Heyse, 36 Williamsburg 37:48

5. Kelly Crumpler, 43 Williamsburg 39:00

Fast Times at Albert-Daly Field in Crapolfest 5K

2011-10-21T19:47:00.000-04:00

By Rick Platt

Barrier-breaking fast times by Jennifer Quarles, Connie Glueck, Daniel Shaye and Joan Coven highlighted the third annual Crapolfest 5K Run October 8th at William and Mary’s Albert-Daly Field. There were 173 finishers in the Colonial Road Runners Grand Prix event organized by the William and Mary men’s soccer program, in memory of Andy Crapol, former Lafayette High and W&M soccer star. Directed by former W&M soccer coach Al Albert, the race benefited the Andrew E. Crapol Soccer Scholarship Fund, which is now over $170,000 in just three years. “Crapolfest has developed into a wonderful way to celebrate Andy’s life and bring together family and friends of Andy and W&M soccer,” said Albert.

Jennifer Quarles, 39, won the race over Connie Glueck by exactly one minute, 18:49 to 19:49, and broke the previous course record of 19:01 by CRR Grand Prix rival Karen Terry, who set that mark in 2010. It was Quarles’s fastest time in at least two years, her best in 2010 a 19:03 at the First Colony 5K. Quarles commented by email, “Yes, very happy to break 19. Was a goal for this year. I knew the course record was 19:01 so when I went through the first mile sub 6 and felt good I thought I’d try and break it.” Last year Quarles was runner-up to Terry in 19:42, so improved by 53 seconds.

Elite triathlete Connie Glueck, 47, was equally thrilled with her PR race, breaking 20 minutes for the first time with her 19:49. Deborah McLaughlin, 45, was also impressive with her 21:05 for third place, benefiting from wearing racing flats for the first time.

The top three women and men were all from Williamsburg. For the men, Daniel Shaye, 42, broke the 17-minute barrier for the first time in years with his 16:58, just five seconds off the course record of 16:53 by Todd Kessler of Newport News at the 2010 race. Greg Dawson, 46, challenged Shaye, but ended up a dozen seconds back in 17:10. Peter Christmas, 22, a 2011 graduate of W&M, was third in 18:12, just ahead of rapidly improving Ryan Doupe, 25, of Newport News (18:14).

But the most impressive performance of the day came from Joan Coven, 70, of West Point, who broke the all-time Colonial Road Runners record for women 70-74 by just over three minutes. Coven ran a time of 25:42 for the Crapolfest 5K, smashing the previous CRR 70-74 record of 28:44 by Nancy Patron, then 70, at the 2006 Heritage Humane Society 5K at Ford’s Colony. What made Coven’s time even more impressive are the hurdles placed in front of her all year. Her only previous CRR race this year was the Jamestown Swamp Run 5K in March, where she ran 26:05, suffering a rare age-group defeat to Ann Hirn of Portsmouth, 25:41 to 26:05. Coven turned the tables a week later at the Shamrock 8K, winning the 65-69 age group, but then got injured a couple weeks later at the Monument Avenue 10K, where Hirn again prevailed.

That injury turned out to be a tibial stress fracture, and Coven wore a walking boot from the end of April until the end of May. Resuming running, she had not healed, and re-injured the same stress fracture. Again the boot came back on, from the end of June (her 70^th birthday month) to the end of August, while Joan and husband Glenn were in Raton, NM for the summer. She’s only been back training in running for just over a month, so the fast Crapolfest time was a surprise. She even took two walking breaks (of 30 and 20 seconds) during the race, to be safe. To put her 25:42 time in perspective, the Virginia state record for 5K for women 70-74 is 28:05 (by Tami Graf of Lusby, MD), but Saturday’s time won’t yet count, as state records must be run on a certified course. The upcoming Governor’s Land 5K is a certified course, so Coven will most likely get the state record at the Nov. 19^th CRR race.

Official Results of the Hare and Tortoise 8K

2011-09-19T16:57:00.002-04:00

Hare & Tortoise 8K Run/Walk
Queens Lake Middle School, Williamsburg, Virginia
Saturday, September 17, 2011
A Colonial Road Runners Grand Prix Event
Information from Rick Platt (757-229-7375, rickplatt1@juno.com)

104 finishers in 8K run/walk.

** Hare & Tortoise 8K age group record (5-year age groups) – previous course was New Quarter Park 8K

Men Overall
**1. Daniel Shaye, 42 Williamsburg 28:59
**2. Todd Kessler, 28 Newport News 29:03
3. Jesse Berwald, 34 Williamsburg 29:42

Women Overall
**1. Jennifer Quarles, 39 Williamsburg 31:27
2. Debbie McLaughlin, 45 Williamsburg 36:28
3. Sheri Mann, 49 Yorktown 38:12

Men 19-and-under
1. Patrick O’Hare, 16 Woodbury, MN 39:17

Men 20-24
none

Men 25-29
1. Scott Keith, 28 Houston, TX 40:23
2. Matthew Ng, 25 Clayton, NC 57:24

Men 30-34
1. Keagan McLeese, 31 Langley AFB 31:25

Men 35-39
1. Bryan Dollyhigh, 35 Toano 32:10
2. Joey Smith, 39 Yorktown 36:27
3. James McWilliams, 37 Munhall, PA 39:27
4. Eric Samuelson, 35 Hampton 49:35
5. Larry Hale, 39 Poquoson 51:33
6. Johnny Hyde, 39 Poquoson 57:04
7. Chris Crumpler, 38 Williamsburg 1:03:06

Men 40-44
1. Thomas Russo, 41 Williamsburg 58:29*
*Walker winning age-group award

Men 45-49
1. Greg Dawson, 46 Williamsburg 30:12
2. Tim O’Dell, 45 Toano 36:26
3. Mark Parsell, 49 Yorktown 43:35
4. Rex Hoover, 48 Williamsburg 45:18

Men 50-54
1. Andrew D’Amico, 50 Newport News 34:53
2. Daniel Dillon, 52 Williamsburg 50:28
3. Dave Mason, 54 Williamsburg 53:19

Men 55-59
1. Will Murray, 55 Williamsburg 33:12
2. Steve Long, 57 Williamsburg 37:16
3. Robert Merkl, 57 Williamsburg 40:35
4. Doug Headley, 55 Williamsburg 43:52

Men 60-64
1. Rick Platt, 61 Williamsburg 34:26
2. George Carrigan, 62 Williamsburg 36:17
3. Jimmy Blount, 60 Williamsburg 40:37
4. Jay Orgeron, 60 Yorktown 47:31
5. Michael Popadiuk, 63 Newport News 52:59
6. Robert Garcia, 61 Williamsburg 53:27

Men 65-and-over
1. Larry Arata, 67 Williamsburg 41:25
2. Ed Oliphant, 65 Gloucester 43:01
3. John Essery, 75 Williamsburg 44:56
4. John Cummings, 73 Williamsburg 45:08
5. Bob Hood, 73 Belle Haven 51:29

Men Walk
1. Tom Gerhardt, 60 Chesapeake 49:11
2. Jeff Fry, 43 Williamsburg 55:06
3. Thomas Russo, 41 Williamsburg 58:29
4. Bob Curtin, 58 Hampton 1:05:25
5. Grove Calvert, 64 Virginia Beach 1:08:50
6. Keith Sprouse, 45 Staunton 1:25:25
7. John Kurec, 58 Williamsburg 1:27:44
8. Chris Wallace, 57 Williamsburg 1:27:46
9. Paul Marriottt, 74 Williamsburg 1:29:52

Women 19-and-under
1. Jamie Dillon, 18 Williamsburg 59:52
2. Haley Hyde, 16 Fort Wright, KY 1:01:52
3. Grace Nowadly, 16 Williamsburg 1:29:48*
*Walker winning age group award

Women 20-24
none

Women 25-29
1. Barbara Shockley, 28 Houston, TX 38:26
2. Melissa Valdez, 28 Norfolk 40:32
3. Katie Hutchins, 29 Virginia Beach 48:48
4. Courtney Murphy, 29 Newport News 51:21
5. Jessica McDonough, 28 Williamsburg 57:58

Women 30-34
1. Jennifer Sloggie-Pierce, 34 Virginia Beach 48:50
2. Darcy Crumpler, 33 Williamsburg 1:03:08

Women 35-39
1. Jeanette Primich, 35 Williamsburg 39:58
2. Claire Samuelson, 38 Hampton 49:35
3. Ellen Medford, 37 Seaford 51:01

Women 40-44
1. Tracey Atteberry, 41 Hampton 53:44
2. Anne Marie Castellani, 42 Toano 1:07:34*
3. Dorrett Chisholm, 44 Williamsburg 1:07:48*
* Walkers winning age group award

Women 45-49

1. Donna Sanders, 47 Yorktown 42:24

2. Diana Brown, 47 Seaford 50:57

3. Margaret Buchwald, 49 Yorktown 58:15

4. Sharon Seaborne-Bunn, 46 Williamsburg 1:13:04

Women 50-54
1. Paula Henry, 51 Yorktown 40:51
2. Kim Lloyd, 50 Yorktown 44:13
3. Jane Diana, 54 Newport News 57:37
4. Beth Poitras, 53 Yorktown 58:15
5. Cathleen Duke, 51 Williamsburg 1:05:32

Women 55-59
**1. Rose Crist, 56 Lanexa 39:02
2. Nita McGuire, 57 Newport News 58:51
3. Mary Grace Simasek, 55 Williamsburg 1:05:32

Women 60-64
1. Brenda Mitchell, 61 Williamsburg 47:22
2. Patricia Travis, 60 Williamsburg 47:41
3. Gail Lucado-Phelps, 61 Newport News 53:12

Women 65-and-over
1. Nancy Bount, 65 Williamsburg 59:40
**2. Ann Manciagli, 75 Williamsburg 59:46
3. Pauline Ely, 72 Hampton 1:00:00

Women Walk
**1. Robin Land, 50 Williamsburg 1:00:25
2. Dawn Heyse, 36 Williamsburg 1:00:41
3. Sylvia Garcia, 59 Williamsburg 1:00:43
4. Anne Marie Castellani, 42 Toano 1:07:34
5. Dorrett Chisholm, 44 Williamsburg 1:07:48
6. Wendy Tooley, 39 Lanexa 1:10:05
7. Rebecca Lusk, 25 Williamsburg 1:10:05
8. Meredith Sprinkle, 38 Toano 1:10:06
9. Margaret Cullivan, 60 Williamsburg 1:14:52
**10. Pat Eden, 80 Williamsburg 1:20:54
11. Mary Ann Calvert, 56 Virginia Beach 1:22:41
12. Jennifer Griffin, 37 Williamsburg 1:22:49
13. Misty Kinneer, 37 Williamsburg 1:22:49
14. Linda Orgeron, 60 Yorktown 1:25:34
15. Caroline Mellen, 64 Yorktown 1:25:37
16. Connie Parsell, 55 Yorktown 1:25:37
17. Sarah Wells, 42 Charlottesville 1:25:51
18. Linda Vinyard, 55 Newport News 1:28:04
19. Kathy Lewark, 54 Yorktown 1:28:05
20. Ann Zilliox, 54 Williamsburg 1:29:47
21. Grace Nowadly, 16 Williamsburg 1:29:48
22. Jean Babb, 67 Williamsburg 1:29:51
23. Edie Gordon, 63 Williamsburg 1:30:16
24. Nancy Nevin, 58 Williamsburg 1:30:16

Location Change for Saturday's Hare and Tortoise 8K

2011-09-13T06:08:00.000-04:00

Due to the damages from Hurricane Irene, the Hare & Tortoise New Quarter Park 8K Run (Karene O’Hare Memorial Run for Ovarian Cancer) will be changed to a start and finish at the Queens Lake Middle School on West Queens Drive in the beautiful Queens Lake neighborhood of Williamsburg . York County is using New Quarter Park for hurricane debris removal, and the park has been closed for all activities until at least the end of September.

Getting to the new location is easy. Coming from Penniman Road on Hubbard Lane, instead of taking a right onto Lakeshead Drive, and taking that route to New Quarter Park (the way runners got to New Quarter Park for either the Queens Lake 5K Run or the Hare & Tortoise 8K Run), just continue straight on Hubbard Lane, which shortly becomes West Queens Drive, with the Queens Lake Middle School soon on your left. The school is less than a quarter mile past the Lakeshead Drive/Hubbard Lane intersection. For Mapquest or GPS systems, the school address is 124 West Queens Drive .

From Jim Elder, of Colonial Sports, who is assisting race director John O’Hare with the race and race course:

New Race Course: The Hare and Tortoise 8K Run will start and end at Queens Lake Middle School. This is a new course measured accurately to the exact 8K distance (4.97 miles), but is not USATF certified. Runners will start in front of the school, with the school on their right shoulder, they will turn left, and then right onto West Queens Drive . Runners should cross to the left hand side of West Queens and proceed to Lakeshead Drive (the entrance road to New Quarter Park ). Runners will turn left onto Lakehead Drive, staying on the left facing traffic, proceed up Lakeshead, then turn left onto East Queens Drive, following East Queens past the Queens Lake Marina and over the bridge (at some point prior to reaching the Marina, runners should move right to avoid the blind left turn by the Marina heading to the bridge). Runners continue on East Queens until it becomes West Queens and then on West Queens over the I-64 overpass, and turn right onto Schooner Drive, following Schooner to the turnaround cone and course marshal, just past the last median, looping around the cone and back up Schooner. Turn right onto West Queens, and follow West Queens to the second entrance into Queens Lake Middle School , to the finish line and chute.

This is an absolutely beautiful course, with a magnificent vista along Queens Creek. A must run/walk for anyone who enjoys serenity and scenery.

Additional Race Details: York County Sheriff's Department will support the race.
Race marshals will be on the course at critical points for added safety and support.
Water stops will be at 2.2 miles and 4.05 miles.

Times: No changes. Race day registration and packet pick-up starts at 7:45 a.m. in front of Queens Lake Middle School . The one mile fun run starts at 8:30 a.m. (location Queens Lake Middle School Baseball Field).
The 8K run/walk starts at 9:00 a.m.

Parking: Queens Lake Middle School parking lot to the left of the School. Some overflow parking by the tennis courts.

Directions: From Route 143 (Merrimac Trail) take either a right (if coming from Newport News ) or a left (if coming from Williamsburg/Colonial Williamsburg) onto Penniman Road . Proceed one block (the Magruder School will be on your left), and make a left onto Hubbard Lane . Follow Hubbard Lane for about two miles (go past Lakeshead Drive) until it becomes West Queens, and follow West Queens to the Queens Lake Middle School, which is on the left.

From Interstate 64, take exit 242A onto Route 199. Exit Route 199 onto Route 143 towards Williamsburg . At the first traffic light (Route 143 and Penniman Road ), make a right onto Penniman Road , and follow above directions.

From downtown Williamsburg : Take the Colonial Parkway (from the Information Center area) towards Yorktown . Take the Queens Lake exit off the Colonial Parkway . At the end of the exit ramp, turn right onto Hubbard Lane which becomes West Queens Drive , and follow above directions.

Jim Elder
Colonial Sports, Inc.
513 Prince George St.
Williamsburg , VA 23185
757 253-0277

Running Workshop Tomorrow

2011-09-12T18:39:00.000-04:00

Ultra Strong: Foot and Ankle Strengthening on the Trail and in the Gym

Tuesday September 13, 2011

7pm-8pm at the (TPMG) Tidewater Medical Center of New Town 5424 Discovery Park Blvd, Suite 101

Featuring Z Pizza for all!

ACSM Personal Trainer, Ellen Womeldorf will be speaking about her experiences training for and participating in the Highland Sky 40 mile race this past June. She will discuss trail running and strength training benefits and the best places in Williamsburg to hit the trails.

Dr. Matthew Hopson DPM, foot and ankle surgery specialist, will answer your questions regarding injuries and strengthening benefits. Dr Hopson has extensive experience with lateral ankle instability, sports injuries, foot and ankle fractures, arthritis and other lower extremity ailments.

After the discussion, Ellen invites and CHALLENGES you to take part in a full body strength training circuit. If you are interested in the workout, please wear athletic clothes and shoes.

DIRECTIONS:

From 199, points North or South

Take the Longhill Road exit off of 199 toward Eastern State Hospital- coming from East (Newport News, Kingsmill) take a right onto Longhill- coming from West (Richmond, Toano) take a left onto Longhill. Follow Longhill (changes to Ironbound Road) past the WJCC rec center and Plumeri Park Stadium. Keep straight through the light to the New Town area.

Take a right on Discovery Park Blvd. Follow Discovery Park (through 1 stop sign) to the last building on the right near the end of the road (past Harbour Coffee). Please park in the lot BEHIND the building (the front doors will be locked). We are on the bottom floor. The door on the far left at the back of the building will be open, please use that door to enter!

Award Winner Results for the York River SP Recovery Rocks 5K

2011-08-27T06:55:00.001-04:00

Results below and attached for the York River State Park Recovery Rocks 5K. The Colonial Road Runners Grand Prix race was organized by the SpiritWorks Foundation, by the Friends of York River State Park, and by the staff of York River State Park.

Despite the heat and sticky humidity preceding Hurricane Irene, five age group records were broken on the tough, challenging, hilly, road and trail course at York River State Park.

Age Group Records

Stephen Chantry (men 55-59) - was 2nd overall for the men

Karen Terry (women 20-24) - was 1st overall for the women

Jennifer Quarles (women 35-39) - was 2nd overall for the women

Rose Crist (women 55-59)

Ann Manciagli (women 75-and-over)

With the victory of Terry over Quarles for the women, and after 10 of 17 Colonial Road Runners Grand Prix races for 2011, those two are tied in Grand Prix points with 74 each, with Elizabeth Ransom (62 points) and Connie Glueck (59), battling for the 3rd overall award.

For the men in the CRR overall Grand Prix, the top four are Todd Kessler (53 points), Daniel Shaye (47), Stephen Chantry (41) and Greg Dawson (34).

The race was "preponed" from Saturday morning to Friday evening, to avoid the nasty weather predicted from Hurricane Isabel, and to allow Southside runners and walkers to safely return to their homes.

Rick

Rick Platt, Colonial Road Runners
113 Anthony Wayne Rd.
Williamsburg, VA 23185
Phone 757-229-7375
Cell 757-345-1431
rickplatt1@juno.com

==================

York River State Park Recovery Rocks 5K Run

York River State Park, Williamsburg, Virginia

Friday, August 26, 2011 (originally scheduled for Aug. 27)

A Colonial Road Runners Grand Prix Event

Information from Rick Platt (757-229-7375 begin_of_the_skype_highlighting 757-229-7375 end_of_the_skype_highlighting, rickplatt1@juno.com)

88 finishers in 5K run/walk.

** Age group record (5-year age groups)

Men Overall

1. Adam Otstot, 29 Williamsburg 16:21

**2. Stephen Chantry, 56 Williamsburg 17:54

3. Daniel Shaye, 42 Williamsburg 17:55

Women Overall

**1. Karen Terry, 22 Newport News 19:35

**2. Jennifer Quarles, 39 Williamsburg 20:06

3. Elizabeth Ransom, 39 Toano 21:07

Men 15-and-under

1. Jason Menzies, 15 Williamsburg 18:21

2. Micah Hochman, 11 Williamsburg 31:14

3. Aiden Barry, 8 Williamsburg 34:10

Men 16-19

none

Men 20-24

none

Men 25-29

1. Todd Kessler, 28 Newport News 18:18

2. Ryan Doupe, 25 Newport News 19:55

3. Peter Grabowski, 28 Lanexa 21:53

Men 30-34

1. Michael Oldford, 32 Newport News 24:21

Men 35-39

1. John Rudwin, 37 Mechanicsville 22:31

2. Peter Wolf, 39 Newport News 24:12

3. Richard Shoaff, 38 Williamsburg 24:28

Men 40-44

1. Steven Kean, 41 Williamsburg 27:01

2. Denton Woodward, 42 Glen Allen 28:51

3. Carl Albuquerque, 43 Yorktown 32:34

Men 45-49

1. Steve Menzies, 47 Williamsburg 18:43

2. Sean Killeen, 46 Richmond 20:55

3. Greg Dawson, 45 Williamsburg 23:32

Men 50-54

1. Andrew D’Amico, 50 Newport News 21:53

2. Michael Glueck, 50 Williamsburg 25:26

3. Ted Barry, 52 Toano 27:59

Men 55-59

1. Jim Goggin, 57 Williamsburg 21:57

2. Steve Long, 57 Williamsburg 23:19

3. Will Murray, 55 Williamsburg 24:52

Men 60-64

1. Rick Platt, 61 Williamsburg 21:00

2. George Carrigan, 62 Williamsburg 23:00

3. Ed Irish, 61 Williamsburg 26:19

Men 65-and-over

1. Larry Arata, 66 Williamsburg 26:37

2. Randy Hawthorne, 66 Williamsburg 27:28

3. John Essery, 75 Williamsburg 28:39

Men Walk

1. Tom Gerhardt, 60 Chesapeake 31:59

2. Jeff Fry, 43 Williamsburg 33:33

3. Bob Curtin, 58 Hampton 42:38

Women 15-and-under

1. Kirstin Peterson, 11 Williamsburg 28:06

2. Anna Woodward, 12 Glen Allen 28:45

3. Shannon Crist, 14 Lanexa 31:13

Women 16-19

1. Lexy Parsons, 16 Hampton 28:32

Women 20-24

1. Jacquelyne Chantry, 23 Williamsburg 21:18

Women 25-29

1. Karen Grabowski, 27 Lanexa 26:45

2. Erin Barry, 27 Toano 32:37

3. Hazel Ebalo, 28 Newport News 33:04

Women 30-34

1. Anne Condon, 34 Williamsburg 25:54

2. Kimberly Floyd, 33 Newport News 26:15

Women 35-39

1. Susan Hagel, 38 Norfolk 24:12

2. Jeanette Primich, 35 Williamsburg 25:33

3. Patricia Dollyhigh, 35 Toano 27:10

Women 40-44

1. Ellen Womeldorf, 40 Williamsburg 23:30

2. Dena Goble, 41 Williamsburg 23:39

3. Paula Pickering, 44 Williamsburg 26:56

Women 45-49

1. Connie Glueck, 47 Williamsburg 21:25

2. Susan Barry, 49 Toano 34:03

3. Elizabeth McKenna, 46 Williamsburg 34:06

Women 50-54

1. Kate Mearns, 53 Williamsburg 26:08

2. Janice Kailos, 50 Williamsburg 27:10

3. Shirley Stephens, 54 Williamsburg 29:00

Women 55-59

**1. Rose Crist, 56 Lanexa 24:37

2. Nancy Kravitz, 57 Williamsburg 33:09

Women 60-64

1. Brenda Mitchell, 61 Williamsburg 30:59

Women 65-and-over

1. Chips Halley, 66 Grafton 37:30

**2. Ann Manciagli, 75 Williamsburg 38:07

3. Marilyn Mason, 66 Williamsburg 39:27

Women Walk

1. Dawn Heyse, 36 Williamsburg 40:07

2. Sylvia Garcia, 59 Williamsburg 41:31

3. Barbara Gerhardt, 60 Chesapeake 46:11

Race Still on for 5 PM Today

2011-08-26T15:57:00.001-04:00

The York River State Park is open today, for all, and the Colonial Road Runners' York River State Park Recovery Rocks 5K Run is also definitely on for today, with details below. Since the YRSP doesn't have overnight campers, they are not under the same restrictions as some of the other Virginia state parks.

Since the York River State Park is one of the sponsors of the race, they have authorization to hold the event, as scheduled.

----------------------------------------------------------------------------------------------

Contrary to any rumors that might be out there, the York River State Park Recovery Rocks 5K race will still be held Friday afternoon, August 26th at the park, and we still need a few more Colonial Road Runners finish line volunteers, as well as more race-day entrants.

To volunteer for the CRR finish line crew (T-shirts given to all volunteers), email or call Rick Platt. To enter the race, just show up between 5:00 p.m. and 6:00 p.m. to register.

Thursday afternoon, I met with Russell Johnson, the park manager for York River State Park, along with Alisa Spangler-Miller, of both the CRR and Friends of York River State Park, and the three of us went over the entire course, noting mile marks, cones and marshals necessary for the race (the park will be coordinating the marshals and course setup this year). I also spoke with co-race director Cynthia Kozak of the Friends of YRSP Thursday afternoon, and received an email Thursday late afternoon from Sharon Stanley, the race registration chairperson, with the list of all pre-registered runners.

There are two tents already set up for the race, on the right, and adjacent to the guard house near the parking lots/restroom facilities. To repeat, all preparations have been made for the race, and it will be held as re-scheduled, a 6:00 p.m. Friday start for the 1 mile fun run, and a 6:30 p.m. Friday start for the 5K run/walk.

We hope to see you at the park, whether as a CRR volunteer or as a participant.

Rick Platt

rickplatt1@juno.com

(57-229-7375 phone)

(757-345-1431 cell)

Date Change for the York River State Park 5K

2011-08-24T12:59:00.001-04:00

Due to the expected arrival of Hurricane Irene on Saturday, August 27 to the southeastern Virginia area, with weather deteriorating throughout the weekend, a joint decision has been made between the Colonial Road Runners, York River State Park, Friends of York River State Park, and the Spirit Works Foundation, to move up the race to Friday evening, August 26, at York River State Park, with the 1 mile fun run now set for a 6:00 p.m. start time, and the 5K run/walk for a 6:30 p.m. start time. The original race times were going to be Saturday morning. Race day registration and packet pickup will now start at 5:00 p.m. Friday at the park.

This change in race time will allow race participants to get the race out of the way on Friday, under expected better weather conditions, then to drive home safely, and to make their own preparations for the arrival of the tropical system on Saturday.

Intervals

2011-08-06T16:23:00.000-04:00

by Dr. Daniel Shaye, Chiropractic Physician

In many areas of the country, Club runners often assemble weekly for Interval Day. What are Intervals? What is their purpose? How does your body respond to them?

Intervals refer to a series of hard efforts, interspersed with rest. You can run them on a track, or around a field, or even around the block. The hard efforts are typically run at a pace that is uncomfortable, but sub-maximal. If you can’t sustain the pace of your initial efforts (i.e. you run your first hard lap in 92 seconds, your second in 93, your third in 1:45, and end up jogging the last repeats), you’ve overwhelmed your body’s current ability to handle the effort. Interval training is all about training to run distance efficiently and wisely, within your body’s capacity, but repeatedly nudging up against and expanding your body’s limits.

Resting periods—typically taken up by walking or slow running—should be long enough to allow another hard effort, but not so long as to allow full recovery. The “interval” is NOT the hard effort; instead, the “interval” is the recovery period between the harder running. Shorter rests mean less recovery, and a stronger training effect as the aerobic system is forced to recover more quickly.

Let’s say we have a 5000 meter runner whose goal is 18:00. He or she may choose to run a variety of distances on interval days, but one core workout might be 5 x 1000 meters. Initially, the runner may cover these repeats in 3:45 (18:45 5K pace) with 400m (roughly 2 ½ - 3 minutes) jog recovery. Eventually, this athlete will be able to run the same workout with less rest—say, with 200m (roughly 1 ½ - 2 minutes) jog recovery. This athlete is closer to the goal, because his or her ability to recover is improving. Over time, he or she is likely to adapt, lowering the average kilometer for this workout to 3:30, despite the shorter rest intervals. This athlete is ready for a breakthrough race in the form of 5 x 1000 meters at 3:36 per 1000m, with zero rest… i.e. an 18:00 5K.

Physiologically, the body responds to interval training in a variety of ways. Your very bones change and become denser, stronger, in response to stress. Other systems the runner or fast/competitive walker trains include lungs and heart (“cardiopulmonary system”), peripheral vascular system (arteries, capillaries, and friends), central nervous system (brain, spinal cord), peripheral nervous system (nerves to working muscles), and skeletal muscles themselves… all the way down to the cellular level.

VO2max is the body’s maximum ability to uptake and use oxygen. The higher your VO2max, the more oxygen your lungs can absorb and efficiently deliver to aerobically exercising skeletal muscles before you hit your limits. The lungs and heart are a critical team when it comes to VO2max, with the former absorbing oxygen and expelling waste gas (CO2), and the latter pumping the oxygen-rich blood to the skeletal muscles while simultaneously circulating the waste-product-laden “used” blood through the lungs so they can expel CO2. And did you know that runners can literally add miles of blood vessels to their bodies, in response to healthy aerobic stress?

A high VO2max is essential to endurance performance, but NOT sufficient. There are athletes with world-class VO2max who do not move efficiently; and they fail to reach their potential, get injured, or both. You need to train your nervous system to coordinate the movement of well-functioning parts. The key is not to imagine the body as a heart-lung team, or a set of legs, or a bunch of nerves trying to coordinate an agglomeration of functions; rather, the body functions best when all the components work together, efficiently. That tight hip, that lack of endurance, that worn out shoe… these are things doctors and coaches and others can help you with. Then there’s the matter of becoming self-aware, of realizing you get less knee lift when you’re fatigued, or tighten your face and shoulders, or stop pushing off powerfully. That’s central nervous system training: integrating all the signals, training the body to hold optimal form despite pain and fatigue, and training the mind (soul?) to believe that despite the terrifying jaws of aerobic debt, self-doubt, and looming aerobic limits, that the limits you are exploring are also limits of belief, self-imposed limits. Every race, every run, every interval session can be about exploring a bunch of body parts and systems, or it can be about exploring possibility. Perhaps you can explore both, and come out a better runner and more self-aware person.

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 Chiropractic, 1307 Jamestown Road, Ste. 103, Williamsburg, VA 23185; e-mail pchiro@performancechiropractic.com; visit us on FaceBook at http://www.facebook.com/performancechiro; or go to www.performancechiropractic.com

Tom Ray Memorial Predict Your Time 5 Miler This Evening

2011-08-02T17:14:00.000-04:00

The Peninsula Track Club Summer Fun Series starts this evening (Tuesday, August 2nd, 6:30 p.m.) with the Tom Ray Memorial Predict Your Time 5 Miler at Newport News Park. Tom Ray, a 2007 inductee into the Virginia Peninsula Road Racing Hall of Fame, was the long-time race director for the Prediction Run, which utilizes the soft-surface Newport News Park Bikeway. In this event, anyone can win, as the awards go to the runners who most closely match their predicted time. No watches are allowed.

The PTC Summer Fun Run Series continues in Williamsburg the following Wednesday (Aug. 10th, 6:30 p.m.) with the annual Lake Matoaka Trail Challenge 4.3 Miler, the oldest continually held on the Peninsula. After the event, there will be a combined PTC-Colonial Road Runners post-race social at the nearby newly renovated College Dely, on their outdoor porch area. The course is a "pleasant jaunt over the trails, rocks, gullies, and trees around Lake Matoaka," with the event starting and finishing in front of Zable Stadium, the William and Mary football and track facility.

The PTC Summer Fun Run Series is a set of August low-key evening running events with an entry fee of a can of people food and a can of pet food for each event. Signup for all is race day only.

The final two PTC summer fun run events are Wednesday, Aug. 17 (Swamp Bridge 5K on the White Oak Trail in Newport News Park) and Wednesday, Aug. 24 (Harvest Lake 5K in the Coventry neighborhood of York County), a 5K with a cross-country start and finish. Start times for all events are 6:30 p.m.

About Tom Ray, from his induction into the Virginia Peninsula Road Racing Hall of Fame:

Tom Ray, 74, has been one of the Peninsula ’s top age-group runners, since starting running at age 50, and racing at age 55. The former Hampton resident now lives in Kitty Hawk , NC , but travels back to the Peninsula most weekends for PTC and CRR races and socials. Among his 26 CRR age-group records (two for men 60-64, 11 for 65-69 and 13 for 70-74) is the all-time club record for men 65-69, a 20:02 at age 67 at the 2000 Vineyards 5K. His best time for the 70-74 division, a 22:06 at the 2004 Mental Health 5K, is just 10 seconds off Andrew Polanksy’s CRR 70-74 record of 21:56. In the 55-59 age group, his best was a 19:14 at a Hampton race, and he has the 60-64 race record at the 1995 Williamsburg Winery 5K (19:59).
Ray currently holds two Virginia state records, a 20:16 for men 65-69 at the 1998 CNU 5K, and a 1:13:55 for men 70-74 at the 2003 Yorktown Battlefield 10 Miler.

Ray’s high school did not have a track team, but he participated in baseball, basketball and football, making second-team all-state in football as a guard. His lifetime PRs, all after age 55 are 32:11 (8K), 38:39 (10K), 1:06:44 (10 miles), 1:28:15 (half marathon) and 3:21:31 (marathon). He has run 43 marathons.

________________________________________________________________________

And remember that running shoes donations are being accepted at each of the PTC Summer Fun Run Series events, as below:

Leigh Ann Soistmann, a PTC member and rising senior at Tabb High School is collecting old sneakers for a fundraiser supporting her summer track team. These shoes can be new, used, or any condition, but the requirement is that they are running shoes or sneakers—no casual shoes, no dress shoes, no flip flops, etc. The sneakers are collected by Nike at the end of the summer and are then recycled to create new
rubber tracks. Her team receives money from Nike based on the amount of sneakers they submit. So, the more the better!

You can bring shoes to any of the PTC Fun Runs held on August 2, 10, 17 and 24 to be collected. Leigh Ann thanks for any contribution and support the PTC can give her.
______________________________________________________________________
August Races on the Peninsula

Tuesday, August 2
** NEWPORT NEWS —Predict Your Time 5 Miler (Peninsula Track Club Summer Fun Run Series), 6:30 p.m., Newport News Park Bikeway. In memory of Tom Ray. Bruce Davis (757-989-0072) or Christine Schaffner (757-898-3258). Peninsula Track Club hotline (757-342-6739). Website: www.peninsulatrackclub.com

Saturday, August 6
**YORKTOWN—Coast Guard Day 5K, 8:30 a.m.; 1 mile fun run, 8 a.m.; Coast Guard Training Center Yorktown. Katherine Long (757-856-2226). Email: Katherine.B.Long@uscg.mil. Peninsula Track Club hotline (757-342-6739). Website: www.peninsulatrackclub.com

Wednesday, August 10
** WILLIAMSBURG —Lake Matoaka Trail Challenge 4.3 Miler ( Peninsula Track Club Summer Fun Run Series), 6:30 p.m., Zable Stadium. Scott Bartram (757-867-8547). Peninsula Track Club hotline (757-342-6739). Website: www.peninsulatrackclub.com

Saturday, August 13
*** WILLIAMSBURG —The Vineyards of Williamsburg 5K Run/Walk, 7 p.m.; 1 mile fun run/walk, 6:30 p.m., The Vineyards of Williamsburg Clubhouse. Child Development Resources (757-566-3300). Website: vineyards5k.cdr.org. Rick Platt, Colonial Road Runners (757-229-7375). Email: rickplatt1@juno.com. Website: www.colonialroadrunners.org

Wednesday, August 17
** NEWPORT NEWS — Swamp Bridge 5K (Peninsula Track Club Summer Fun Run Series), 6:30 p.m., Newport News Park , Picnic Area #3. Bruce Davis (757-989-0072). Email: weatherwizard1@juno.com. Peninsula Track Club hotline (757-342-6739). Website: www.peninsulatrackclub.com

Saturday, August 20
** NEWPORT NEWS —Smart Smiles 5K, Mariner’s Museum. Lacy Millburn (757-223-7204). Email: lmilburn@bagclub.com. Peninsula Track Club hotline (757-342-6739). Website: www.peninsulatrackclub.com

Wednesday, August 24
**YORKTOWN— Harvest Lake 5K (Peninsula Track Club Summer Fun Run Series), 6:30 p.m., Coventry neighborhood. Mike Kehoe (757-865-7990). Peninsula Track Club hotline (757-342-6739). Website: www.peninsulatrackclub.com

Saturday, August 27
***WILLIAMSBURG—York River State Park Recovery Rocks 5K Run/Walk, 8:30 a.m.; 1 mile fun run/walk, 8 a.m.; York River State Park. Jan Brown (757-564-0001). Email: jan@spiritworksfoundation.org. Rick Platt, Colonial Road Runners (757-229-7375). Email: rickplatt1@juno.com. Website: www.colonialroadrunners.org

Warhill 5K 2011

2011-06-30T21:13:00.000-04:00

By Rick Platt

The first half of the 2011 Colonial Road Runners Grand Prix season concluded Saturday morning with the eighth annual Warhill 5K Run/Walk, starting and finishing at WISC, and including a loop course of the Warhill Sports Complex. Appropriate for a race organized by and benefiting the Virginia Legacy Soccer Club Scholarship program, the 3.1-mile event started with a loop of the soccer field complex, then had an out-and-back along the park’s bike path to Longhill Road, then concluded with a refreshingly scenic and shaded final mile on the Warhill nature trail.

The Warhill race was the eighth of 17 CRR Grand Prix events, with the club now taking a seven-week break during the hottest summer months before resuming with the popular The Vineyards of Williamsburg 5K Saturday evening, Aug. 13, then continuing with the York River State Park Recovery Rocks 5K Run (Aug. 27), the Salute to the Military “Red, White and Blue 5K” at the U.S. Coast Guard Training Center Yorktown (Sept. 10) and the Hare & Tortoise New Quarter Park 8K Run (Sept. 17), to end the summer.

In recent years the CRR Grand Prix has been dominated by six-time champion Jennifer Quarles and multiple runner-up Connie Glueck, but this year four runners have separated themselves from the pack with impressive point totals. While Quarles was on a cruise trip to the Bahamas with her extended family, the other three contenders were closing the Grand Prix standings with their top three finishes at Warhill. Karen Terry, 22, of Hampton, won the race in 20:13, followed by Elizabeth Ransom, 38, of Toano (20:36) and Glueck, 47, of Williamsburg (21:22). After Warhill, the women’s Grand Prix standings have Quarles leading with 57 points, followed by Terry (54), and a tie for third at 47 points with Ransom and Glueck, then a huge gap back to Jami Brayton, with just 18 points in two races (seconds at the Yorktown Victory Run 8 Miler and the Icelandic Seafood Fest 8K). It was that Icelandic 8K that has been the difference in the GP this year, as Quarles won, and Terry was just fourth.

With 139 finishers in the Warhill 5K (an increase from the 120 finishers in 2010), the men’s top finishers were Jonathan Griffin, 22, of Virginia Beach (17:27), Lafayette High distance star Kurtis Steck, 16 (17:34), Daniel Shaye, 42, of Williamsburg (17:44), Greg Dawson, 45, of Williamsburg (17:49), Kevin Griffith of Charlotte, NC (17:59), Patrick Cunningham, 19, of Williamsburg (18:09) and defending champion Todd Kessler, 28, of Newport News (18:21), with the times slowed by a warm, humid morning, and the challenging course. The men’s Grand Prix standings has Kessler leading with 46 points, followed by Shaye (33), Stephen Chantry (28) and 2010 runner-up Dawson (27).

Griffin comes with impressive credentials as an 800-meter runner at Norfolk State, who ran a 15:50 in his only 5,000-meter race, and whose father, Cletus Griffin, was a long-time star for the Tidewater Striders and once ran a 2:18 marathon. Steck was coming off his Lafayette spring track season, and Cunningham is now training 90 miles per week to prepare for his sophomore year with the Christopher Newport University cross country team.

There were five age-group records broken at Warhill, four by women in the older age categories, and one in the race walk. Rose Crist, 56, of Lanexa smashed the Warhill women’s 55-59 mark by almost two minutes with her 23:32. The top three award winners in the 65-and-over category all broke five-year age marks—Ann Hirn, 65, of Portsmouth (27:25 for the 65-69 division), Ann Manciagli, 75, of Williamsburg (38:10 for women 75-79), and racewalker Pat Eden, 80, of Williamsburg (52:43 for women 80-and-over). Eden turned 80 in late April, and will be setting new CRR marks every time she races (two so far in 2011), while Manciagli turned 75 in February, and is breaking every one of Eden’s previous 75-79 marks.

The race walk was a family affair, as Aleiza Higgins, 18, of Williamsburg not only broken the women’s race walk record by over 2 ½ minutes with her 33:04, she also finished nine seconds ahead of her father and coach, Rich Higgins, 57, of Williamsburg, who won the men’s walk category in 33:13. Jeff Fry was just behind Higgins for the men (33:21), while Sylvia Garcia was runner-up in the women’s walk (39:38). Higgins coaches cross country and track at Walsingham Academy, and his two female distance stars, Joanna Morelli, 16, of Williamsburg (22:19) and Christine McBeath, 13, of Barhamsville (23:45) went 1-2 for women 19-and-under.

A fast age-group time was turned in by Robert Wright, 70, of Hampton, who won the 65-and-over category in 24:34, less than a minute from the Warhill 70-74 record of 23:38 by Tom Ray of Kitty Hawk, NC in 2004. The CRR lost one of its most popular runners when Ray died of cancer on June 10th, less than two months after running a 2:05 half marathon at the Flying Pirate Half down in the Outer Banks. Ray was inducted into the Virginia Peninsula Road Racing Hall of Fame in 2007, and still holds countless CRR (and Peninsula Track Club) age-group records.

An expanded version of this Warhill 5K race writeup will be included in the next edition of the Running Dog Journal, the newsletter of the Colonial Road Runners.

Scenes from the 2011 Icelandic Seafood Fest 8K

2011-06-05T20:56:00.003-04:00

This Weekend’s Run for Achievable Dream will be the Largest Race Ever in Williamsburg

2011-05-18T14:38:00.001-04:00

By Rick Platt

In its first year, this weekend’s Run for Achievable Dream races will be the largest running event ever held in Williamsburg . As of Tuesday morning there were already 1,650 entrants in Saturday morning’s Fit to Run, Fit to Dream 8K Run/Walk (8 a.m. start), which has been given the 2011 USA Masters 8K Road Championship status by the USA Track & Field governing body. And Sunday morning’s Run for the Dream Half Marathon (7:30 a.m. start) already has 2,700 entrants. Additionally there are 150 entrants in the kids runs, and 40 Wounded Warriors. That total of over 4,500 pre-registered runners already dwarfs the Anheuser-Busch Colonial Half Marathon and 5K, which had over 2,000 entrants at its peak, and last December’s inaugural Christmas Town Dash 8K at Busch Gardens, which had just under 2,000 entrants.

Those still wanting to enter either race can register at the expo and packet pickup at the Williamsburg Woodlands Conference Center , 119 Visitor Center Drive , on Friday (noon to 7 p.m.) and Saturday (10 a.m. to 5 p.m.). For further info visit the race website at www.RunForAchievableDream.com, or call the Achievable Dream office at 757-599-9472.

The two pre-race favorites for the USATF Masters 8K Championships, Mark Andrews of Rochester , NY and Sonja Friend-Uhl of Nashville , TN , both recently turned 40, becoming eligible for Masters (ages 40+) competition, and both are familiar with the roads of Williamsburg . As a 27-year-old Andrews won the 1998 Colonial Half Marathon in 1:05:46, the first year that race switched from the Colonial Parkway/Route 199 course to its current Carter’s Grove Country Road/Kingsmill course. Andrews’s time was the course record for the hillier version until 2005, when Azat Rakipov of Belarus ran a 1:05:22, but remains the No. 2 time ever, despite repeated attempts by international elite. Andrews is the last American male to win the Colonial Half. He has already won the 2011 USATF Half Marathon Masters Championship in 1:10:33.

Friend-Uhl, originally a state champion from Delaware, graduated from William and Mary in 1994, where she developed into a national-class middle-distance runner and school record holder in the 800 meters (2:08), before moving to West Palm Beach, FL with husband Brad Uhl (a former W&M football player), and then to Nashville, with daughters Brianna, 10, and Alexa, 2. At the W&M Homecoming Run 5K, Friend-Uhl has won three times, and still holds the race age-group records for women 25-29 (18:15 in 1996), women 30-34 (16:42 in 2003, the race record) and women 35-39 (17:25 in 2009). Her lifetime bests include times like 2:06.4 (800 meters), 4:13.96 (1,500 meters), 4:37 (mile), 16:19 (5K), 33:57 (10K), 1:15:20 (half marathon) and 2:49:25 (marathon). She turned 40 in March, and is considered the best in the U.S. for Masters women in the 800, 1,500 and 3,000 meters.

Wiliamsburg’s world-class Masters runner, Steve Chantry, 56, who was instrumental in bringing the USATF 8K championship to Williamsburg, and will be vying for men’s 55-59 honors (M55), notes many national-class runners entered in the race. Besides Andrews and Friend-Uhl, there is Francis Burdette (M45 division), Olympian John Tuttle (M50), David Canon (M50), Kent Lemme, and Chad Newton for the men, along with Alisa Harvey of Manassas (F40), Laurel Park (F45), Lorraine Jasper (F45), Sabra Harvey and Kathryn Martin for the women. Some will age-grade over 90%, considered world-class.

There is USATF 8K championship prize money, men and women, for the top three overall Masters ($500-300-200), top five age-graded ($700-450-300-200-100), individual age-group winners from 40-44 through 85-89 ($100 each), along with team prize money ($250 for first, $100 for second, from 40-49 through 70-and-over, for scoring teams of three). The home-team Colonial Road Runners will have full teams for men and women, 40-49, 50-59, and 60-69, and Chantry gives them a chance for as many as three team gold medals and two team silver medals.
Both races will start on Jamestown Road , near Phi Beta Kappa Hall on the campus of William and Mary, and include portions through the historic streets of Colonial Williamsburg, before finishing inside W&M’s Zable Stadium. The half marathon also traverses Lafayette Street , York Street, Quarterpath Road , Route 199, and the Colonial Parkway , before returning through the streets of Williamsburg to campus. Post-race festivities will be held at the Sunken Gardens . The race is managed by Dave McGillivray of DMSE Sports, the race director for many years of the Boston Marathon, and is organized by the Achievable Dream office of Newport News , two nationally-recognized K-12 schools.

[Late breaking news – Mbarak Hussein, who will be one of the race favorites, will also be running in the USATF Masters 8K Championship on Saturday]

The Race (?)

2011-04-23T21:00:00.001-04:00

-Dr. Daniel A. Shaye

It wasn't a race.

Or was it?

At most races, you know you're racing before the event begins. You sign up, pay your fee, pin on a number, warm up... you know the drill.

This day was different.

It was 1990-something, and I was on a run at Newport News Park. Up ahead, there was a cyclist. At the risk of being politically incorrect, he would have been listed in the movie credits as "Fat Kid on Bike." I glided towards him, the distance slowly narrowing. I paid him little attention, focused more on form and pace and my mind's meanderings.

Then he glanced back. No big deal, not a lingering look, nothing to portend that our encounter would be memorable. Life went on, the run went on.

Then he looked back again. And he sped up.

I remember thinking, "This isn't a race..." and then I (or something within me) added, slowly, with a joyous smile beginning to play on my heart: "... or IS it?"

And I sped up.

And he looked back again.

And he sped up again.

And soon, it was ON.

I remember ramping up the pace a little bit. I remember his legs going from leisurely, to not-so-leisurely, to pumping furiously. I have no idea what went through this kid's mind. Was he excited by the prospect of the race? Was he suddenly terrified by the madman, the crazy runner chasing and actually holding pace with him ON FOOT? Would he too remember this day?

The pace kept increasing, and I'd long-since abandoned "training pace" in favor of race pace. Lack of a number, lack of racing flats, lack of spectators, lack of a finish line or published results... these did not matter. It was race day, and we would each remember it.

A mile or three later, I had him. Some horses blocked the path, and he slowed. I tore past the cyclist and the horses, never looking back. Now, they're behind me... many years behind me. But I will always remember the not-race that became a race.

I hope that kid remembers that day, too. I imagine (hope?) it changed him for the better in ways I can imagine, or even not imagine. Perhaps any fear he might have felt was the fear of wondering, "Can I do this? What IS this primal thing within me, the chase, the race? And why is it hard, yet feels so right, so joyous?" I imagine that he became an athlete, a great cyclist, or perhaps a great runner or triathlete. I'll never know, unless he reads this. Maybe he'll contact me with a wondrous story; or perhaps he'll call me up and say, "Finally! Now I know who the jerk was who scared the heck out of me as a kid!"

But regardless... what a race!

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 pchiro@performancechiropractic.com; visit us on FaceBook at http://www.facebook.com/performancechiro; or go to www.performancechiropractic.com

... Ergo Sum

2011-03-16T07:13:00.002-04:00

by Dr. Daniel Shaye, Chiropractic Physician

Do you exist?

It seems an odd question, but it's an ancient one. French mathematician-philosopher René Descartes pondered this question, and decided that since he could think, he must exist. "Cogito, ergo sum" he declared.

What do you declare?

On a recent Sunday, I pondered this question as I watched a YouTube video of a competitive cross-country race (yes, sandwiched between my own runs, I sometimes watch other people run). The power and intensity and speed of these athletes thrilled me... as did the size of the pack, the living energy of it almost like an entity of its own. Each individual flashed by, self-propelled yet part of, one with, the pack. Each athlete was so focused, so intense, carefully gauging pace, spacing and contact with other runners, terrain, effort, distance. And as I watched, I felt my perspective change as I realized what each one was doing: Striving to exist.

Not all of us will run in a tightly-bunched pack of competitive, spike-wearing runners; yet many of us will enter an event/race this year, and still more of us will run or walk with others. For the solo runners and walkers, you too are part of a group, an entity called "runners" or "walkers" or "athletes." Being active in this way is an expression of who you are, your desires, and perhaps who you wish or declare yourself to be. For some of us, a time or place or performance marks that level of "success" or declaration that we have accomplished something worthy, notable, defining. For others, it's more a matter of the ritual, the doing-what-I-do because, well... that's what "I" do. Yet regardless of why you do what you do, your very doing it says something about you.

What are you declaring when you lace up the shoes... or, as some do, the non-shoes?

For the competitor, the pack is an exciting entity. Try watching a competitive pack of runners without emotion (I can't do it). I can hear that pack-- not the runners in it, but the pack itself-- thundering in footfalls and in unspoken words, a terrifying possibility:

"YOU are NOTHING! YOU will be LOST in the pack!"

Equally strong-- no, stronger, I can hear another voice speaking through me:

"You have the opportunity to BELIEVE; and in so doing, to delightfully, beautifully, spectacularly, and joyfully declare: TODAY, I more than EXISTED... I TRIUMPHED over the fear, the distance, the anonymity. Today I dared to dig deep and find ME."

It's that second voice that speaks to our competitive fires, that helps us hold contact with the next runner, that draws our eyes up towards the clock as we give it all we have towards that beckoning finish line.

Today, somewhere, a runner took her first steps. Another dreams of a high school record. Another ponders personal records. Olympic athletes train with long-term focus on the upcoming Games, or the next cycle beyond. Whether or not you focus on such lofty goals, or whether you use running to move beyond goals, beyond pressures, beyond the over-active mind towards peaceful mindfulness... go forth and enjoy your existence. Walk, or run... and as you do so, enjoy that YOU EXIST, in this way.

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 pchiro@performancechiropractic.com; visit us on FaceBook at http://www.facebook.com/performancechiro; or go to www.performancechiropractic.com

Do Not Stress Over Your Competition

2011-03-11T14:36:00.000-05:00

Many runners sometimes get anxious when they go against a tough opponent. They get nervous on who they are competing with and they get so worked up that they lose focus on their own running. In the end, they make mistakes and end up beating themselves up if they do not win. As a result, here is a list of techniques that a runner can use to help manage the stress of going against the competition.

The first step is to learn as much as you can on your opponent. Although this may seem obvious, some runners may think they already know what they need to know. Remember there is always something to learn about your competition. Read the reports about your opponent and watch him or her performance. Try to figure out an angle on how you can beat your competition. The more you know about your competition the better your chances are you will win. This will also help to reduce your worries in the future.

Do not assume anything about your competition whether they are stronger or weaker than you. Every athlete has his good and bad times and just because you may be facing a stronger opponent does not mean that you will lose. Remember that you and your opponent both have an equal chance of winning. You are both starting from scratch. This should help you to give you confidence going into your next event.

Focus on how you can best strive for perfection in your own running instead of worrying about your opponent. For instance, you are going against the number one athlete in the tournament and you are nervous. Instead of focusing on how good your competition is, focus on your performance. Concentrate on how you can perform your event and how you can best improve on your problem areas.

Realize that you can't win all of the time and that also includes your competition. You may be the best athlete in the world, however you will still sometimes lose. No one can win all of the time. When facing a tough competitor, use this fact to your advantage. Even the best athletes will make some mistakes.

It is not uncommon to get nervous when you go against a better opponent. All you can do is to focus on your skill sets and do the best you can. This will help you in the long run.

BIOGRAPHY

Stan Popovich is the author of "A Layman's Guide to Managing Fear Using Psychology, Christianity and Non Resistant Methods" - an easy to read book that presents a general overview of techniques that are effective in managing persistent fears and anxieties. For additional information go to:http://www.managingfear.com/

Sally's Last Column of What's The Big Idea

2011-03-11T14:27:00.002-05:00

Cheers, all,

Life is full of insurmountable opportunities - that's what Pogo said in his comic strip years ago. It was true then, and it's true now. I'm finding it more and more difficult to find the time to devote to this column, as new opportunities evolve in my work as an artist, as a standardized patient, and my growing family.

That said, I have to let this be my last column. It's been a true pleasure, writing Big Ideas for the past 8+ years. Thank you for giving me the experience. Big Ideas started with the Peninsula Track Club here in Newport News Virginia, and grew to have a readership in the US, Guam, Canada, and Italy. It's been great.

The best to you,

Sally Young

TIMING YOUR DINING

A calorie isn’t just a calorie when eaten at the wrong time of day. The timing of meals can greatly affect weight management recent studies with rodents have shown.

As nocturnal animals, most mice eat and explore at night, and sleep during the day, thanks to their internal biological clocks. But in new research, scientists disrupted this rhythm by introducing dim light during the active, dark cycle. The mice gradually shifted to eating during the day, when they should be resting, dumping calories into metabolisms that were set for sleep. These out-of-phase dinner bells resulted in mice that were heavier and fatter than the control mice that followed natures’ way. Both groups were matched for diet and activity.

The results are consistent with weight gain in human studies of “night-eating syndrome,” and with people who work night shifts. Although the mechanism may be related to body temperature, satiety hormones, and stress, Joseph Bass of Northwestern University found that a high fat diet alone had the same disruption of circadian rhythm in mice. "Maybe a very common perturbation, high-fat feeding, is one of the factors that disrupts the circadian rhythm," he says. "And disrupting the circadian rhythm, in turn, affects appetite.”

ANYWHERE BUT IN BETWEEN

Carl Foster, exercise scientist at University of Wisconsin - LaCrosse, took a clear-eyed view of how much time world-class runners spend in each training zone. Instead of thumbing through training logs and questionnaires, he measured the actual heart rates to determine the true exercise intensity and volume of practice sessions.

Intensity zones are based on physiological thresholds, which denote a change in the body’s response. Zone 1 is light intensity, below the ventilatory threshold, the point where breathing changes first occur; Zone 3 is the respiratory compensation threshold, where the lungs turn into rapid, stoking, air-sucking bellows; Zone 2 is the Goldilocks zone, the run that’s fun because it’s easy yet invigorating - but of marginal value to improvement.

Zone 2 is the place to stay you’re doing your best to have the non-experience of a lifetime, but tiptoeing across the rim of 80 percent and above your maximum heart rate will stress your body enough to make it adapt and become stronger. Although his study doesn’t account for cardiac drift that occurs after about 20 minutes of moderate running, Foster points out, “If you want to be you best, go hard and go easy, and don’t go in the middle.”

GARBAGE IN, GOLD MEDAL PERFORMANCE OUT LIFE IS SWEET

The “exercise in a pill” concoction that was headlined by the media in 2008 sounded like another pathetic charade to dupe a gullible public. Fitness and food, the sacred union of twin passions, are revered by athletes everywhere. But by 2009, the International Olympic Committee and World Anti-Doping Agency added AICAR - the exercise pill - to their lists of banned substances, and had tests ready to detect its use.

Ron Evans at the Salk Institute in California was originally investigating obesity, an inflection point in actuary tables where an extra thirty pounds turns insurance salesmen into prophets. Working with rodents, he stumbled upon a genetic switch known as PPAR-delta. Activating the switch upregulated the oxidation of body fat and the growth of mitochondria-rich slow-twitch muscles. His mice became remarkably fit without doing anything: they slimmed down, resisted weight gain even on a high fat diet, and could suddenly run long distances.

Evans and his team of scientists discovered that AICAR, a drug used in clinical trials for problems related to heart disease, could activate PPAR-delta. On high doses, sedentary mice suddenly became Marathon Mice, covering 44 percent farther distances than sedentary mice that didn’t take the drug.

National Road Racing League

2011-03-02T20:15:00.001-05:00

The NRRL launched on January 1^st, 2011 and is the first of its kind. If bowling and fishing can have a league then why can’t running have a league of its own? As you probably know, DC is the nation’s fittest city (3^rd year in a row), so it only seemed natural to start the league here. The league caters to all levels of runners, from the weekend warriors to those who make running their lifestyle, and everyone in between.

Here is the link to the league website: www.NRRL.org

It would be a great help to us for everyday runners to know who we are and be able to spread the word to their running buddies. We want to keep the pace running has started by giving people a competitive and social outlet through running.

Please feel free to contact me if you have any questions.

Liz Capowski

NRRL Project Manager

www.NRRL.org

liz@nrrl.org

(240)-543-2679

Glute Exercises from Runners World

2011-02-19T16:22:00.003-05:00

Glute exercises -

DO NOT LET ANXIETY AND STRESS AFFECT YOUR RUNNING

2011-01-12T11:55:00.000-05:00

By: Stan Popovich

Sometimes, fear and anxiety can get the best of us in running. The key is to know how to manage that fear and anxiety. As a result, here is a brief list of techniques that a runner can use to help manage their fears and every day anxieties.

Occasionally, you may become stressed when you have to run in an important event. When this happens, visualize yourself doing the task in your mind. For instance, you have to run in front of a large group of people in the next few days. Before the big day comes, imagine yourself doing the event in your mind. By doing this, you will be better prepared to perform for real when the time comes. Self-Visualization is a great way to reduce the fear and stress of a coming situation.

Sometimes we get stressed out when everything happens all at once. When this happens, a person should take a deep breath and try to find something to do for a few minutes to get their mind off of the problem. A person could read the newspaper, listen to some music or do an activity that will give them a fresh perspective on things. This is a great technique to use right before your next event.

Another technique that is very helpful is to have a small notebook of positive statements that you can carry around with you. Whenever you come across an affirmation that makes you feel good, write it down in a small notebook that you can carry around with you. Whenever you feel stressed, open up your small notebook and read those statements. This will help to manage your negative thinking before your running event.

In every anxiety-related situation you experience, begin to learn what works, what doesn’t work, and what you need to improve on in managing your fears and anxieties. For instance, you have a lot of anxiety and you decide to take a small walk before your running event to help you feel better. The next time you feel anxious you can remind yourself that you got through it the last time by taking a walk. This will give you the confidence to manage your anxiety the next time around.

Take advantage of the help that is available around you. If possible, talk to a professional who can help you manage your fears and anxieties. They will be able to provide you with additional advice and insights on how to deal with your current problem. By talking to a professional, a person will be helping themselves in the long run because they will become better able to deal with their problems in the future. Remember that it never hurts to ask for help.

BIOGRAPHY:
Stan Popovich is the author of “A Layman’s Guide to Managing Fear Using Psychology, Christianity and Non Resistant Methods” – an easy to read book that presents a general overview of techniques that are effective in managing persistent fears and anxieties. For additional information go to: http://www.managingfear.com/

Race Reviews

2011-01-12T11:47:00.002-05:00

by Rick Platt

9th Annual
Governor’s Land 5K Run for the Brain
Saturday, November 20, 2010
Steve Chantry Breaks All-Time CRR Record and Virginia State Record for Men 55-59
Lee Wingo and Karen Terry are Overall Race Winners at Governor’s Land

Perfect weather, the fastest 5K course on the Peninsula, and an exceptionally strong field led to great times at the ninth annual The Governor’s Land 5K Run for the Brain Saturday morning, Nov. 20, at the Park East Clubhouse in the beautiful neighborhood off Route 5, with 264 finishing the 5K and 14 completing the one mile fun run.

The 16th event in the 17-race 2010 Colonial Road Runners Grand Prix series has become a championship-caliber race, attracting runners from varied groups, from high school runners in top shape after their cross-country season (Lafayette, Bruton, Jamestown, Walsingham), William and Mary students from “Team Blitz,” top open runners from Richmond down to the Southside, and most of the CRR’s age-group and Grand Prix standouts.

There was one Virginia state age-group record broken, one all-time CRR age-group record broken (and two more almost broken), and four race age-group records set on Saturday. The weather was great, with sunny skies, race-time temperatures around 50 degrees, and a light headwind for the opening mile. The course is certified an exact distance to USATF standards (VA-07030-RT), and therefore eligible for state records and national rankings.

Winning the race in 15:42 was Lee Wingo, 22, of Mechanicsville, a VCU grad who had also won October’s William and Mary Homecoming Run 5K in a similar 15:49. Second overall was Bruton High cross-country coach Mark Tompkins, 35, of Williamsburg in 16:02. Tompkins has won two CRR Grand Prix overall titles (2005 and 2009), and is still in contention for a third. With just one CRR Grand Prix race remaining (the Sentara Sleighbell 5K on Dec. 18), the top three men are Greg Dawson (75 points), Steve Chantry (70) and Tompkins (66), but those scores are a bit deceiving, as only the top 10 Grand Prix races score, and Dawson and Chantry have both run more than 10 CRR races this year. If Tompkins runs in and wins the Sleighbell race, he will probably win the Grand Prix title. If Tompkins doesn’t run, and Dawson beats Chantry at Sleighbell (Dawson leads 4-2 this fall in head-to-head competition with Chantry), then Dawson wins his first Grand Prix title, but Chantry still has a chance to win his second.

On Saturday, although Chantry was only 10th overall (Dawson was 11th with a lifetime best by three seconds of 17:04), Chantry’s performance was the race of the day, as he age-graded a world-class 90.66%. Chantry ran a 16:57, his first 5K under 17 minutes this year, and his first under 17 since running 16:45 last year at Governor’s Land, at age 54. Chantry’s time broke both the Virginia state record for men 55-59 and the all-time CRR record for men 55-59, the previous marks 17:06 by Chantry at the 2010 Queens Lake 5K Run in May (for which Tompkins was race director). Governor’s Land has by far the most all-time CRR five-year age-group records, with Chantry’s record being the 11th.

Third-place overall John Lomogda, 41, of Norfolk came close to one of those all-time mark with his 16:05, just ten seconds off Rob Hinkle’s CRR mark of 15:55 from the 2004 Governor’s Land race. Also just missing an all-time CRR age-group record was Rick Platt, 60, of Williamsburg, whose 19:02 to win the 60-64 age group (his fastest 5K since May, 2008) was just five seconds off the CRR record of 18:57 (by two runners, Dan Murray of Keswick, VA at the 2005 W&M Homecoming Run 5K and Richie Geisel, then of Williamsburg, at the 2007 Mental Health 5K).

Platt however was one of four runners to break Governor’s Land age-group records that go back to 1993. His 19:02 erased Bob Spencer’s 2002 Governor’s Land 60-64 mark of 19:26. Chantry’s 16:57 easily took down Platt’s 18:14 from the 2006 Governor’s Land. Ken Mitchell won the 65-and-over age-group in 21:37, breaking by seven seconds the previous Governor’s Land 65-69 record of 21:44 by Andrew Polansky at the 1995 race.

The final Governor’s Land age-group record was set by women’s winner Karen Terry, whose 18:56 bettered the women’s 20-24 record of 19:38 by former W&M runner Kristin Halizak Eddy from 1994. Second and third overall for the women were Connie Glueck, 46, of Williamsburg (20:50) and Mary Beth Bird, 43, of Williamsburg (a PR 21:14). Glueck clinched second overall in the CRR women’s Grand Prix with 76 points (Jen Quarles has 90 points, and will win her sixth overall title), with Amber Lewis third (66 points). Bird will be the CRR Masters (ages 40+) champion.

The best women’s age-group performance however was turned in by Ann Hirn, 65 of Portsmouth, who won the 65-and-over division in 24:14, age-grading 85.9%. Others age-grading above 80%, considered national-class, were Lomogda (85.51%), Platt (84.27%), Steve Menzies (83.48%), Tom Purcell (83.17%), Dawson (83.07%), Kurtis Steck (82.38%), Wingo (82.2%), Tompkins (82.2%), Scott Gemmell-Davis (81.6%), and Jason Menzies (81.24%).

Steve Menzies, age 47, ran 17:15, while his son, Jason, 14, a Lafayette High freshman, ran an outstanding 17:28 to win the 14-and-under category. Only Lafayette sophomore Kurtis Steck (a Virginia state and CRR record of 16:42 for 14-and-under boys at the 2009 Governor’s Land race) has ever run faster in a CRR race for the 14-and-under division.

Steck ran 16:54 this year, with Lafayette teammate Scott Gemmell-Davis winning the 15-19 division in 16:47. For men 20-24 W&M grad Skeeter Morris won in 16:08, just ahead of Team Blitz’s Andrew Budiansky (16:13), for fourth and fifth overall. Gregor Kranjc, 36, of Wiliamsburg (16:50) and Tom Purcell, 44, of Chesapeake (16:55) were the other two runners under 17 minutes.

Walkers under 40 minutes were Scott Stakes (30:50), George Fenigsohn (33:12), Jeff Fry (34:46), Richard Luzinski (36:06) and Mike Derrig (36:32) for the men, and Sally Derrig (36:09), Robin Land (37:05), Sylvia Garcia (37:15) and Sandy Conte (38:02) for the women. The top age-graded race walkers were George Fenigsohn (69.68%), Richard Luzinski (65.47%), Sylvia Garcia (64.88%) and Scott Stakes (64.86%).

Sentara Sleighbell 5K Run
Saturday, December 18, 2010

There were 17 races in the 2010 Colonial Road Runners Grand Prix series, but the men’s overall title and the men’s Masters title came down to the final event, the second annual Sentara Sleighbell 5K Run, Saturday, Dec. 18, at the Sentara Regional Medical Center.

There were 486 finishers in the 5K, an increase from 446 in 2009, and the second most finishers ever for a single CRR event, trailing only last June’s 2010 Icelandic Seafood Fest 8K, which had 573 finishers. Adding in the 89 finishers in the one mile fun run, Sleighbell had 575 combined finishers, trailing only Icelandic (781, including 208 in the 1 mile fun run) and Vineyards ’09 (590) on the all-time CRR list for total finishers. Five CRR races have now exceeded that 500-finisher standard, and two of them are Sleighbell races (’09 and ’10). Vineyards ’08 had 542 finishers (415 in the 5K and 127 in the 1 mile), and Sleighbell ’09 had 540 finishers (446 in the 5K and 94 in the 1 mile).

A large percentage of the participants came from the Williamsburg/James City County school system—students, family and staff. The race was again directed by Janice Kailos, the Wellness Integration Specialist for SHIP (the School Health Initiative Program), with timing and race coordination by the CRR and Colonial Sports Timing.

This year’s 5K race was certified an exact distance, to USATF standards. The course is relatively flat, starting and finishing at the Geddy Outpatient Center, with a clockwise loop of the Sentara perimeter road to start and counterclockwise to finish, and a counterclockwise loop of the nearby Curry Drive/Clark Lane neighborhood, in between.

Appropriate for the race name, winter weather was a factor on race day. Two days earlier, a snowstorm forced cancellation of school, and the day before the race Kailos hired a snowplow to remove patches of ice and snow from the back portion of the course. Race morning was cold, with temps in the mid-30s and overcast conditions.

Four runners vied for the lead—Mark Tompkins and Greg Dawson, the two runners contending for the overall Grand Prix title, and teenagers D.J. Moniak (age 16, Jamestown High) and Patrick Cunningham (age 18, 2010 Lafayette grad, now running for Christopher Newport University). In the final mile, it was Tompkins and Dawson by themselves. Whoever finished first would win the Grand Prix title. Tompkins had twice won the Grand Prix, in 2005 and ’09. Going into Sleighbell, he had 66 Grand Prix points (in just seven races), trailing Dawson’s 71 points (Dawson actually had accumulated 75 points in 14 CRR races, but only the top 10 count, decreasing his total).

Tompkins won Sleighbell by just five seconds, 16:55 to 17:00, scoring ten Grand Prix points, and increasing his final total to 76. Dawson’s nine Grand Prix points improved his scoring total by five, to the same 76 points as Tompkins. The tiebreaker was head-to-head competition, and Tompkins has never lost to Dawson, thereby winning his third Grand Prix title.

Dawson wasn’t disappointed, though, as his official time of 17:00 was a lifetime PR, bettering the 17:04 he had run at Governor’s Land, and he has PR’d in every race this fall in his best year ever. In addition, Dawson’s times on the printing timer tapes showed Dawson’s times as 16:59.42 and 16:59.46, so technically he finished under 17 minutes. Times on certified courses are rounded up to the nearest second, according to USATF policy. And to add to his impressive finish, Dawson’s “chip time”, the time he took from crossing the starting time to crossing the finish line was 16:57. Those chip times for all runners are listed on the CRR website at www.colonialroadrunners.org.

If Dawson had finished one place higher in any of his scoring races, he would have won the Grand Prix. And if he had run just six seconds faster at Sleighbell, he would have won the Grand Prix. But as long-time William and Mary track and cross country coach Roy Chernock was fond of saying, “Would’ves, could’ves and should’ves don’t count.” But look for the rapidly improving Dawson to make some more waves in 2011. He started out 2010 running an 18:53 at the Jamestown Swamp Run 5K, and finished the year running 17:04 and 17:00.

D.J. Moniak (17:15) and Patrick Cunningham (17:18) were third and fourth.

Steve Chantry, the 2006 Grand Prix champion, also in contention for the Grand Prix title, was in Florida with his family, so couldn’t run Sleighbell, and took third with 69 points for the Grand Prix overall category.

The men’s Masters title (ages 40-and-over) was a three-way battle among Daniel Shaye (24 points), Steve Menzies (23) and Paul Pelletier (22), going into Sleighbell. Shaye was primed to win until a hamstring pull around two miles (see Shaye’s medical column in this issue for more details) forced him to run the final mile backwards. Menzies took advantage of that to run 17:49 to Pelletier’s 18:24, winning the Masters title with 27 points, to Pelletier’s 25 and Shaye’s 24.

In the women’s race, Jami Brayton won her first CRR race ever with a time of 20:08, followed by Connie Glueck (21:14), Elizabeth Ransom (21:28) and sister Mary Ransom (21:52).

In the women’s Grand Prix, Jennifer Quarles had already won her sixth title (2003-06 and ’09-10) with 90 points, with Glueck second (76) and Amber Lewis third (65). Mary Beth Bird had already clinched the women’s Masters title with 28 points.

There were 10 men’s and four women’s Sleighbell age-group records broken—Joe Parfitt (14-and-under, 21:33), D.J. Moniak (15-19, 17:15), Paul Smartschan (30-34, 17:39), Mark Tompkins (35-39, 16:55), Kevin Kilkenny (40-44, 22:28), Dawson (45-49, 17:00), Jim Thornton (55-59, 19:28), Rick Platt (60-64, 19:38), Kenneth Mitchell (65-69, 21:55), Tom Gerhardt (walk, 29:37), Emily Honeycutt (women 15-19, 22:30), Rachel Swift (30-34, 24:52), Mary Ransom (40-44, 21:52), and Ann Hirn (65-69, 25:17).

The leading race walkers were Tom Gerhardt (29:37), Scott Stakes (30:29), Rich Higgins (31:52), George Fenigsohn (33:30), Jeff Fry (36:42) and Richard Luzinski (38:31) for the men. Leading the women were Robin Land (37:27), Sylvia Garcia (37:38), Sandy Conte (38:45) and Kelly Crumpler (39:55). On an age-graded basis the top walkers were Tom Gerhardt (75.01%), George Fenigsohn (69.05%), Rich Higgins (68.41%), Scott Stakes (65.61%) and Sylvia Garcia (64.22%).

Confessions of a Hamstring Strategist

2011-01-12T11:32:00.001-05:00

by Dr. Daniel Shaye, Chiropractic Physician

They say confession is good for the soul. By confessing, we not only cleanse our own soul, but also may help others who suffer. So, I confess: I AM A HAMSTRING STRATEGIST. I may always be a hamstring strategist; and thus I must be ever mindful, ever wary. My disease may or may not be curable, yet it can be managed. I can live, and run, despite it.

What is this terrible flaw, this condition so dark you may never have heard of it? You see, when some runners run, we straighten out our back knee on push-off as we over-use our hamstrings to extend the thigh. In my case, my hip flexors are happy to let the hamstrings do the hard work until, overloaded and overworked, a hamstring says: I quit! It's not that my hamstrings are weak (though they are weaker than I'd prefer); it's that my form tends to overuse them, until one or the other suddenly and painfully gives out.

I first learned of my non-fatal flaw over the Summer of 2010, and immediately began implementing the mantra of the hamstring strategist: 1. Stop stretching the quads and hip flexors (an overstretched muscle is an inhibited, underactive muscle); and 2. Practice activating the hip flexors. Stopping the stretching was harder than it seemed-- I do it constantly, and actually had built some pride in having an area of exceptional flexibility (as opposed to many other areas of my frame). Activating the hip flexors was easier: I had a myriad of exercises at the gym to accomplish that, and it was something I could focus on with every step I ran-- though initially it felt very odd, stiff, and counter-productive to lift my knees rather than attempting to bound forward with long, distance-devouring strides. If I hadn't seen a picture of marathon world-record-holder Paula Radcliffe, I might have dismissed the new form altogether. What I saw Paula doing caught my attention: Her back (push-off) knee doesn't straighten like mine prefers to, yet she manages a very quick and efficient cadence; and her 2:15:25 marathon clearly says, "Doing it this way works." I decided that until I'm running 16:02 5K's for the full marathon, perhaps what Paula does might be the better path. I immersed myself in the life of the Recovering Hamstring Strategist.

Over time, I actually came to embrace my new form... began running well... and then I did what addicts, sinners, and hamstring strategists alike will do: I got sloppy. I stopped doing my exercises. I took for granted that I was meant to be a runner-- a good, competitive runner even. I paid the logical price of pride and inattention: A late December relapse (see "Author's addendum" below).

When a competent health care professional helps you spot a flaw or impediment to your performance, it behooves you to listen and take action. It's amazing to me how much I've learned from my formal training as a doctor of chiropractic with advanced certification in sports, plus all my clinical experience, plus all my athletic experience-- and yet I still manage to get sloppy, to overlook the obvious, and to return to old patterns if I am not vigilant. I suspect that I'm not alone in failing to convincingly learn from each mistake. I hope that I can inspire not only by doing and teaching and embodying good habits, but also by sharing my failures and errors; for though one's own painful mistakes offer potent lessons, sometimes-- just sometimes-- we can and do learn from someone else's mistakes. Life is a process and a journey, much like running. Perhaps we'll never fully "learn" all the lessons, whether on the run or in relationships or in business and the many paths of our years; yet as we age, we may also mature and grow stronger, better, wiser-- together. Perhaps we might also grow more peaceful, happy, or both. These would seem to be steps in the right direction-- regardless of whether the hamstrings or hip flexors predominate.

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

Author's addendum: The photo is not a picture of the author running away; it is instead a picture of him finishing the Sentara Sleighbell 5K backwards, after pulling a hamstring at mile 2 1/4 made forward running impossible.

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 pchiro@performancechiropractic.com; or visit www.performancechiropractic.com

What's The Big Idea?

2011-01-12T11:24:00.002-05:00

by Sally Young

WHO NEEDS A SNOOZE ALARM?

Finally. After a year of struggling with sleep, getting far fewer hours than I needed, I dragged my exhausted, volatile self to a sleep specialist. When I heard his plan, to restrict my sleep to even less, I experienced asensation that I imagine is what a werewolf feels on the night of a full moon.

If werewolves are a metaphor for a loss of identity, running restores it. The focus and mindfulness of running ablates stress as it re-energizes, and muscle contractile properties aren't affected by lost sleep. Paradoxically, sleep flunkies aren¹t sleepy; they're in a state of hyperarousal - as long as there are distractions. The default condition is slack-jawed stupor.

I was diagnosed with primary insomnia. It's not a physical or mental condition, like apnea or depression. It's a disorganization of the processes intrinsic to sleep, eg, melatonin, body temperature, cortisol. And while sleep restriction works for some, I found myself losing the will to live. What helped was converting my bedroom to hibernation cold and dark, and establishing consistent, calming, evening activities that would trigger Pavlonian cues for bedtime. No computers, television or eating before bed. Meditation classes showed me how to relax and quiet mental chatter.

The University of Virginia has designed an "Internet intervention for adults with insomnia" called Sleep Healthy Using the Internet. Not yet available to the public, you can stay informed about upcoming trials. Go to www.study.shuti.net.

GOT A PAIN IN MY SIDE

Side stitches are the painful cramps runners get under the ribs, usually during final miles. It's reasonable to think that the jostling of major organs against the diaphragm is the cause, but swimmers get them too. In fact, "exercise related transient abdominal pain" occurs in all sports, and in pregnancy.

The inconsistency of occurrence precludes most advice about food, fluids, stretching, posture, breathing, and core strengthening. "Cecal slap" whereby the cecum, the lower part of the ascending colon, bruises against the abdominal wall with each right foot strike as the runner exhales is also incongruent with an otherwise routine rhythm of running without incident.
The only certainty about side stitches is that they occur less often as we age.

The diaphragm is a flat muscular membrane that is part of respiration. It may be that the hard, amplified strain of breathing near the finish is coupled with added mental stressors, causes the diaphragm to spasm.

Regardless of the cause, to alleviate the pain, try cupping the hand on the side that hurts, and push the fingers deep under the ribs into the spot that hurts. Breathe all the way out. Still hurts? Try laughing, which relaxes and loosens the diaphragm.

CRR At The USATF National Club Cross Country Championships

2010-12-23T07:12:00.006-05:00

by Rick Platt

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

MISTER SALTY 2.0

2010-11-14T16:43:00.001-05:00

by Sally Young
yo-sal@cox.net

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.

Hard Run - 8K Cross Country Adventure

2010-11-08T18:50:00.005-05:00

By Dr. Daniel Shaye, Chiropractic Physician

Warming up. Shuffle, then run... readying mind and body. Put on number, shoes... work the routine, get ready.

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 pchiro@performancechiropractic.com; or visit http://www.performancechiropractic.com/

2010 Crapolfest 5K Run/Walk

2010-10-25T08:46:00.000-04:00

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 Houston, TX) in a time of 17:13. This year Kranjc, now 36, also in a field of 195 runners, placed second to an out-of-town runner (Todd Kessler of Newport News) in a near identical time of 17:11.

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 Williamsburg native who played soccer for Lafayette High School, then at William and Mary under Coach Al Albert (the race director for the Crapolfest run). The 5K was a Colonial Road Runners Grand Prix event this year. Andy’s mother, Jeanne Zeidler, was on the Williamsburg City Council, and is the former mayor of Williamsburg. His father, Edward Crapol, is a professor emeritus in history at W&M.

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 Virginia Commonwealth University, with the Tribe prevailing 1-0 on a second-half goal by Alan Koger.

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 Arlington improved from 19:46 in 2009 to 17:40 this year to place third overall.

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 Manassas, where she had bests of 19:32 (5K cross country), 5:37 (1,600 meters) and 2:28 (800 meters).

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 New York City, dribbled a soccer ball the entire way, finishing in 26:24. Other former W&M varsity soccer players winning age-group plaques were Nathan Belcher (2^nd, men 20-24, 24:24), Alex Brown (1^st, 25-29, 19:04), Jeff Dominguez (1^st, 30-34, 20:08), Garrett Chittum (2^nd, 30-34, 23:38) and Rob Bryden (1^st, 35-39, 20:10). Also running were Joe and Karen DiNuzzo of Woodbridge, parents of Mike DiNuzzo, the W&M team captain and the first recipient of the Crapol Scholarship; and Shane Emmett, one of Andy’s closest and oldest friends. Joe was 3^rd for men 55-59 in 25:35, Karen was third for women 50-54 in 28:38, and Emmett was third for men 30-34 in 23:46.

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.

2010 Run for Breast Health/Williamsburg 10K

2010-10-25T08:45:00.000-04:00

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 D.O.G. Street 5K in April, the Breast Health race had over 400 entrants between the 10K run/walk and 1 mile fun run/walk, with 315 finishing the feature 10K event, the only 10K in Williamsburg. The other inaugural CRR event for 2010 was June’s Icelandic Seafood 8K, with 935 entrants, including the fun run, and with 573 finishers in the 8K, the largest turnout in the history of the CRR.

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.

Since Williamsburg has an excess of 5K races, a 10K course was designed at the Warhill Sports Complex, starting and finishing at the Sanford B. Wanner Stadium. It started with an out-and-back segment to Warhill High School, then used the service road connecting the stadium side of the sports complex with the WISC side, then down the bike path to a full 3.7-mile counterclockwise loop of the scenic Warhill Nature Trail, returning the same route up the bike path and service road to a finish at the 20-yard line of the stadium.

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 Toronto, Ontario, was visiting her parents in Williamsburg. Third for the women was 2010 Lafayette High graduate Becky Dobosy, now a freshman at North Carolina State, close behind in 41:44. Completing the women’s top ten were five-time CRR Grand Prix champion and Domin’s sister-in-law Jennifer Quarles (42:58), Nicole Baxter Brown (43:26), Jill Grano, a former Williamsburg resident now living in Boulder, CO (43:35), Amber Lewis (44:10), Connie Glueck (45:21), Karen Kovacs (45:29) and Heather Craddock (45:53). For the men, completing the top ten were Rick Platt (41:34), Brian Dollyhigh (41:43), Timothy Loomis (42:17) and Bill Bustin (42:47).

In the CRR Grand Prix, Dawson’s runner-up finish gave him 69 points and a commanding lead over Chantry (62) and Mark Tompkins (57). For the women the top three are Quarles (81), Glueck (61) and Lewis (51), with four races remaining.

Shaye and Dawson have been the biggest surprises for the CRR in 2010, with Dawson running lifetime PRs like the 17:07 he did the week before in Syracuse, and Shaye running his best times in at least five years, harking back to his glory years of a 15:36 for 5K and 32:35 for 10K.

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 James City County staff. We are looking forward to making next year's race even better.”

2010 Hare & Tortoise New Quarter Park 8K

2010-10-25T08:43:00.000-04:00

By Rick Platt

Although he finished second overall in the second annual Hare & Tortoise New Quarter Park 8K race last Saturday, Williamsburg’s Greg Dawson, 45, took over the overall lead in the men’s division of the 2010 Colonial Road Runners Grand Prix, in the absence of his two main competitors.

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 Toronto, where he ran a PR 1:18 half marathon. While a PhD candidate from 2000-05 at the University of Toronto, Kranjc ran cross country and track, with best times of 9:12 (3,000 meters), 34:59 (10K) and 2:50 (marathon).

Dawson, who celebrated his 45^th 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 Williamsburg, a W&M graduate student in the School of Education, who chased Dawson until the final uphill mile, and settled for a women’s course record of 30:17. Over five minutes behind in second and third were Elizabeth Ransom, 38, of Toano (35:25) and Amber Lewis, 26, of Williamsburg (35:41).

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, Dawson leapfrogged past Mark Tompkins and Steve Chantry to assume the Grand Prix lead for the men, after 12 races in the 17-race series. Dawson now has 60 points, followed by Bruton cross country coach Tompkins (57) and age-group standout Chantry (55). Well back in the standings are Christopher Newport freshman Patrick Cunningham (37), Todd Kessler (35), Pelletier (29), and Lafayette High’s Scott Gemmell-Davis (25) and Kurtis Steck (23).

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 Portsmouth (41:27) gave Joan Coven, 69, of West Point (43:04) a rare age-group defeat. However, on an age-graded basis, Coven prevailed 83.76% to 81.70%, the top two age-graded in the 8K. The rest of the age-graded top ten were Platt (80.32), McDonald (79.53), Thornton (78.69), Dawson (78.05), Pelletier (76.10), Mitchell (74.53), Kranjc (74.46) and Will Murray (74.46).

2010 York River State Park 5K

2010-10-25T08:41:00.000-04:00

By Rick Platt

At Saturday’s York River State Park Recovery Rocks 5K Run, the 11^th 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, York River State Park road and trail course.

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 Dawson (51). Still in contention are Lafayette grad Patrick Cunningham (37), who will be focusing on Christopher Newport University cross country this fall as a freshman, and Kessler (35). Scott Gemmell-Davis (25), another Lafayette runner, and Steck (23) will also focus on cross country, and won’t have a chance to run CRR events until the final two races, the Governor’s Land 5K (Nov. 20) and the Sentara Sleighbell 5K (Dec. 18).

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 Dawson, Chantry and DeCoursey. Chantry was ahead through two miles in 11:27 (5:47 and 5:40), but fatigue hit, and first DeCoursey, then Dawson passed him on the steep hill. Relying on his track speed for the final downhill, he was barely able to hold off DeCoursey (18:10.09 to 18:10.42), but could not catch Dawson (18:08.52). It was Dawson’s first legitimate win ever over Chantry. The other came at the Yorktown Battlefield 10 Miler in 2008, but Chantry had already won the 5K an hour earlier at that event.

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 Sacramento in late July. He did come back a couple weeks later with a race 55-59 age-group record of 35:36 at the Beach to Beacon 10K in Maine.

Walsingham cross country coach Rich Higgins won the men’s race walk title at YRSP in 33:35, while Smithfield’s Robin Land was first for the women in 38:33.

LIGHTNING BOLT DOES THE GULLY CREEP

2010-10-17T09:39:00.001-04:00

By Sally Young
Email yo-sal@cox.net

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.

Run For Breast Health 10K Unofficial Results

2010-10-10T10:22:00.001-04:00

Race run on October 9, 2010

Runners
1 359 William Tarantino 00:34:22 27 M Gloucester Pt
2 78 Greg Dawson 00:37:26 45 M Williamsburg VA
3 295 Daniel Shaye 00:37:44 41 M Williamsburg VA
4 389 Stephen Chantry 00:37:56 55 M Williamsburg
5 219 Steve Menzies 00:38:00 47 M Williamsburg VA
6 259 Paul Pelletier 00:38:31 45 M Williamsburg VA
7 399 Marie Domin 00:41:17 32 F Williamsburg
8 183 Suzanne Lesnowski 00:41:26 40 F Toronto ON
9 340 Rick Platt 00:41:34 60 M Williamsburg VA
10 87 Bryan Dollyhigh 00:41:43 35 M Gloucester VA
11 434 Becky Dobosy 00:41:44 18 F Williamsburg
12 187 Timothy Loomis 00:42:17 42 M Newport News VA
13 36 Bill Bustin 00:42:47 52 M Poquoson VA
14 272 Jennifer Quarles 00:42:58 38 F Williamsburg VA
15 412 Keith Schumann 00:43:01 40 M Williamsburg
16 371 Dale Abrahamson 00:43:07 61 M Yorktown
17 383 Will Murray 00:43:17 54 M Williamsburg
18 374 Nicole Baxter Brown 00:43:26 34 F Newport News
19 442 Jill Grano 00:43:35 29 F Boulder Co
20 398 Mike Domin 00:43:45 36 M Williamsburg
21 285 Andrew Richards 00:43:48 15 M Williamsburg VA
22 88 Ryan Doupe 00:43:55 24 M Newport News VA
23 344 Patrick Kozakieuica 00:44:09 21 M Williamsburg
24 184 Amber Lewis 00:44:10 26 F Williamsburg VA
25 221 Matthew Midnight 00:44:25 23 M Williamsburg VA
26 44 D. Carr 00:44:28 22 M Williamsburg VA
27 5 George Ackerman 00:44:56 38 M Poquoson VA
28 59 John Cole 00:45:00 16 M Williamsburg VA
29 125 Connie Glueck 00:45:21 46 F Williamsburg VA
30 418 Karen Kovacs 00:45:29 44 F Hayes
31 68 Heather Craddock 00:45:53 38 F Toano VA
32 360 Sarah O'Brian 00:46:17 27 F Williamsburg
33 331 Ellen Womeldorf 00:46:27 39 F Williamsburg VA
34 24 matt bosworth 00:46:30 25 M williamsburg VA
35 227 Kenneth Mitchell 00:46:51 65 M Williamsburg VA
36 436 Alex Kennoy 00:47:04 15 M Williamsburg
37 174 Betsy Lavin 00:47:07 39 F Williamsburg VA
38 9 Matthew Andrade 00:47:22 30 M Williamsburg VA
39 45 George Carrigan 00:47:47 62 M Williamsburg VA
40 18 Mary Beth Bird 00:47:47 43 F Williamsburg VA
41 289 Christian Roeske 00:47:58 33 M Williamsburg VA
42 212 Joanna McCandlish 00:48:02 28 F Williamsburg VA
43 21 Steven Bookbinder 00:48:09 61 M Newport News VA
44 217 William Melton 00:48:29 25 M Williamsburg VA
45 2 Brian Freer 00:48:36 37 M Williamsburg VA
46 372 Robert Murphie 00:48:41 35 M Toano
47 134 Susan Hagel 00:48:43 37 F Norfolk VA
48 191 Justin Lubore 00:49:26 22 M Williamsburg VA
49 205 Jeffrey Martin 00:49:39 48 M Williamsburg VA
50 425 Eric Parker 00:49:46 35 M Hampton
51 19 Jimmy Blount 00:49:48 60 M Williamsburg VA
52 46 Jenise Carroll 00:50:06 44 F Hampton VA
53 249 Nathan Oman 00:50:23 35 M Williamsburg VA
54 419 Robert Kovacs 00:50:23 48 M Hayes
55 446 Malham Jordan 00:50:24 19 M Tabernacle JN
56 102 Ariel Farrar-Wellman 00:50:29 25 F Washington DC
57 441 Kendra Boncich 00:50:32 33 F Fort Eustis
58 444 Corey Casey 00:50:32 20 M Salt Spring FL
59 381 John Rozum 00:50:33 37 M Toano
60 254 HyeKyoung Park 00:50:43 41 F Newport News VA
61 7 Edward Allen 00:50:45 34 M Platte City MO
62 108 kimberly floyd 00:50:47 32 F newport news VA
63 409 Matt Steele 00:50:59 51 M Newport News
64 273 Dan Quarles 00:51:04 40 M Williamsburg VA
65 117 Jamila Gale 00:51:11 30 F Raleigh NC
66 241 robert nagy 00:51:24 40 M williamsburg VA
67 327 Robert Wilson 00:51:27 63 M Toano VA
68 406 Maura Shoop 00:51:30 43 F Williamsburg
69 422 Steve Jurczyk 00:51:38 48 M Williamsburg
70 185 Doug Lia 00:51:56 52 M Williamsburg VA
71 140 Randy Hawthorne 00:52:01 65 M Williamsburg VA
72 27 Jami Brill 00:52:04 44 F Hapmton VA
73 353 Evie Burnet 00:52:59 32 F Williamsburg
74 261 Paula Pickering 00:53:05 43 F Williamsburg VA
75 130 Gary Greenfield 00:53:05 55 M Williamsburg VA
76 70 Rose Crist 00:53:08 55 F Lanexa VA
77 291 Christine Schaffner 00:53:16 47 F Yorktown VA
78 169 Freddy Kogel 00:53:23 45 M Yorktown VA
79 387 Edward Montbomery 00:53:38 33 M Williamsburg
80 355 Frank Caruso 00:53:39 60 M Williamsburg
81 126 Michael Glueck 00:53:45 49 M Williamsburg VA
82 202 John Martin 00:53:52 40 M Newport News VA
83 358 Stacy McClintock 00:53:53 30 F Newport News
84 11 Larry Arata 00:54:05 66 M Williamsburg VA
85 215 Elizabeth McLeod 00:54:09 47 F Norfolk VA
86 107 Jessica Fischer 00:54:13 30 F Williamsburg VA
87 314 Eileen Sullivan 00:54:17 23 F Gloucester VA
88 3 Chris Abelt 00:54:17 54 M Williamsburg VA
89 288 Shannon Roeske 00:54:31 34 F Williamsburg VA
90 47 Kristina Carter 00:54:32 33 F Williamsburg VA
91 103 Maia Farrar-Wellman 00:54:33 22 F Washington DC
92 390 Janie Bartlett 00:54:42 46 F Williamsburg
93 168 Kathy Kogel 00:55:06 34 F Yorktown VA
94 375 Jeffery Kearney 00:55:28 38 M Williamsburg
95 142 Erika Heilig 00:55:46 25 F Silver Spring M
96 421 Ann Jurczyk 00:55:49 49 F Williamsburg
97 105 William Fenwick 00:55:51 63 M Williamsburg VA
98 290 Ramona Roznowski 00:55:56 51 F Williamsburg VA
99 385 Daniel Bryner 00:55:57 49 M Williamsburg
100 282 Katherine Reynolds 00:55:58 28 F Williamsburg VA
101 33 Kari Bryner 00:56:00 33 F Williamsburg VA
102 195 Amity Mac Kinnon 00:56:01 37 F Williamsburg VA
103 133 Jim Gullo 00:56:10 56 M Vorhees NJ
104 8 Chris Anderson 00:56:13 38 M Norfolk VA
105 26 Shuni Brewer 00:56:18 31 F Williamsburg VA
106 74 Mike Daly 00:56:22 64 M Williamsburg VA
107 268 Kris Powell 00:56:31 39 F Williamsburg VA
108 345 Elena Flagg 00:56:33 42 F Williamsburg
109 238 Sean Murphy 00:56:55 39 M Williamsburg VA
110 379 Whitney Cataldo 00:57:17 32 F Yorktown
111 159 Lori Jones 00:57:19 27 F Yorktown VA
112 324 Sharon Westfall-Loom 00:57:25 43 F Newport News VA
113 186 Leana Long 00:57:31 39 F Williamsburg VA
114 335 Amy Yaugo 00:57:50 38 F Williamsburg VA
115 81 Elizabeth DeLise 00:58:05 26 F Williamsburg VA
116 253 olga parascan 00:58:08 23 F williamsburg VA
117 310 Shirley Stephens 00:58:09 53 F Williamsburg VA
118 317 Goody Tyler 00:58:09 58 M Norfolk VA
119 136 Amy Harden 00:58:11 40 F Hampton VA
120 267 Blakely Powell 00:58:16 30 F Newport News VA
121 388 Tricia Klock 00:58:56 40 F Williamsburg
122 161 Edward Jordan 00:58:59 47 M Williamsburg VA
123 226 Brenda Mitchell 00:59:08 60 F Williamsburg VA
124 313 Sunny Strawbridge 00:59:08 30 F White Stone VA
125 101 Lee Fairchild 00:59:18 56 M Poquoson VA
126 384 Kenny Shimizu 00:59:31 28 M Williamsburg
127 445 Douglas Duryea 01:00:03 26 M Fall River MA
128 443 Diana Milian 01:00:04 27 F El Paso TX
129 275 Betsy Quinzio 01:00:08 48 F Williamsburg VA
130 138 Denise Harper 01:00:11 54 F Williamsburg VA
131 223 Billy Miller 01:00:14 33 M Williamsburg VA
132 56 Christopher Clark 01:00:23 32 M Norfolk VA
133 106 Paula Fillion 01:00:24 27 F Franklin LA
134 224 Rachel Miller 01:00:31 38 F Williamsburg VA
135 147 Becky Holliday 01:00:36 49 F Lanexa VA
136 189 Lucy Love 01:00:37 29 F Barboursville W
137 157 Theresa Jacobsen 01:00:40 29 F williamsburg VA
138 352 Marsha Wetherington 01:00:59 51 F Suffolk
139 306 Eileen Sprinkle 01:01:04 53 F Hampton VA
140 269 Jeanette Primich 01:01:09 34 F Williamsburg VA
141 214 Mary Rose McGhee 01:01:26 46 F Newport News VA
142 229 Roxanne Moore 01:01:28 21 F Newport News VA
143 301 Lindsey Simmons 01:01:29 21 F Newport News VA
144 402 Corina Paulsen 01:01:30 46 F Williamsburg
145 292 Chris Schreiner 01:01:37 42 M Williamsburg VA
146 203 Tina Martin 01:01:39 39 F Yorktown VA
147 235 Michele Mueller 01:01:43 46 F Hampton VA
148 392 Jennie Ritchie 01:01:53 31 F Williamsburg
149 139 Ryan Harris 01:02:04 26 M Williamsburg VA
150 165 Chris Karlgaard 01:02:10 34 M Williamsburg VA
151 208 Diane Mathews 01:02:24 29 F Newport News VA
152 248 Robin Olsen 01:02:29 32 F Roanoke VA
153 367 Richard Quesenberry 01:02:29 60 M Williamsburg
154 316 Patricia Travis 01:02:32 59 F Williamsburg VA
155 129 Karen Grainer-Lubore 01:02:40 51 F Williamsburg VA
156 91 William Dungan Jr 01:02:54 54 M VaBeach VA
157 54 Cindy Chrisley 01:03:04 41 F Newport News VA
158 448 Tracey Dickson Scott 01:03:21 43 F Hampton
159 305 Carey Sprigg 01:03:23 37 F Williamsburg VA
160 121 Meredith Gilley 01:03:26 38 F Williamsburg VA
161 128 Carlos Gonzalez 01:03:38 24 M Langley AFB VA
162 40 Daniel Carlile 01:03:41 31 M Williamsburg VA
163 98 John Elstrom 01:03:46 40 M Newport News VA
164 309 Elizabeth Steele 01:03:56 23 F Williamsburg VA
165 341 Francis Rozier 01:04:00 64 F Hopewell
166 111 Danielle Foster 01:04:29 41 F Chesapeake VA
167 110 David Foster 01:04:30 47 M Chesapeake VA
168 16 jess bass 01:04:31 24 F williamsburg VA
169 304 ashley solomon 01:04:35 26 F norfolk VA
170 380 Kerri Rozum 01:04:44 34 F Toano
171 89 Anna Dube 01:05:17 26 F Williamsburg VA
172 228 Chris Mooney 01:05:27 42 F Williamsburg VA
173 71 Shannon Crist 01:05:41 13 F Lanexa VA
174 53 John Chohany 01:05:59 56 M Suffolk VA
175 197 Sandy MacIver 01:06:07 47 F Abingdon MD
176 76 Stephen Davies 01:06:35 25 M Newport News VA
177 252 Lily Panoussi 01:06:54 42 F Williamsburg VA
178 343 Alexandra Jacobson 01:06:57 23 F Williamsburg
179 145 Linda Hildreth 01:06:59 57 F Oak Hill VA
180 82 Amber Devlin 01:07:15 19 F Langley AFB VA
181 63 Karen Corl 01:07:30 56 F Carrollton VA
182 325 Desiree Weygandt 01:07:45 46 F Glen Allen VA
183 51 Lisa Chapin 01:07:55 32 F Williamsburg VA
184 245 Lainy Noonan 01:07:59 51 F Williamsburg VA
185 43 Anne Carr 01:07:59 52 F Williamsburg VA
186 182 Scott Lepson 01:08:03 45 M Williamsburg VA
187 179 Rana Lepson 01:08:07 38 F Williamsburg VA
188 417 Richard Hardy 01:08:12 42 M Annville Pa
189 239 Megan Nagle 01:08:46 22 F Williamsburg VA
190 323 Lynn Ward 01:08:47 38 F Newport News VA
191 209 Jennifer Maxwell Bro 01:08:47 41 F Williamsburg VA
192 322 Eric Ward 01:08:49 42 M NEWPORT NEWS VA
193 38 Brianna Cajacob 01:09:16 27 F Washington DC
194 39 Brittny Cajacob 01:09:16 24 F Washington DC
195 10 Andrew Anton 01:09:21 50 M Williamsburg VA
196 137 Patrick Harding 01:09:41 42 M Williamsburg VA
197 20 Tom Bond 01:09:42 61 M Williamsburg VA
198 244 William Newcomb 01:10:42 38 M Newport News VA
199 116 Monica Fulks 01:10:50 35 F Williamsburg VA
200 41 Stephanie Carlile 01:11:07 32 F Williamsburg VA
201 34 Barbara Bucklin 01:11:30 58 F Williasmburg VA
202 408 Tamara Dozier 01:11:33 31 F Lanexa
203 143 Marilyn Herczeg 01:11:49 28 F Newport News VA
204 250 Kimberly Orange 01:11:55 40 F Newport News VA
205 12 Kristin Arnold 01:13:27 29 F Hampton VA
206 84 Shannon Dishman 01:14:14 33 F Hayes VA
207 439 MIchele Gowdy 01:14:21 38 F Providence Forg
208 407 Chris Orlowski 01:14:48 41 M Williamsburg
209 276 Kelley Quinzio 01:14:55 18 F Williamsburg VA
210 349 Heather Freeland 01:15:39 42 F CLT NC
211 1 Mary Beth Gibson 01:15:40 45 F Toano VA
212 22 Justin Booth 01:15:45 27 M newport news VA
213 338 Karin Ziegler 01:15:58 26 F Gainesville FL
214 263 Rosemarie Polera 01:16:22 54 F Williamsburg VA
215 260 Katherine Perkins 01:16:44 26 F Southlake TX
216 144 Logan Hickman 01:16:56 27 F Williamsburg VA
217 391 Sarah Noonan 01:16:57 28 F Arlington
218 200 Ann Manciagli 01:17:24 74 F Williamsburg VA
219 204 Penny Martin 01:18:17 45 F Williamsburg VA
220 404 Julie Martin 01:18:17 33 F Williamsburg
221 333 Rhonda Wood 01:18:41 46 F Williamsburg VA
222 4 Wendi Ackerman 01:19:47 41 F Poquoson VA
223 246 Lisa Old 01:20:36 40 F Williamsburg VA
224 149 Marie Homer 01:20:40 36 F Williamsburg VA
225 58 William Cole 01:22:07 17 M Williamsburg VA
226 180 Justin Lepson 01:22:09 13 M Williamsburg VA
227 30 Devon Brown 01:22:23 28 F Hampton VA
228 14 Erin Barry 01:24:24 26 F Toano VA
229 210 Casey Mayo 01:25:42 22 F Williamsburg VA
230 211 Lucas Mayo 01:25:46 22 M williamsburg VA
231 96 K EDWARDS 01:26:36 50 F Williamsburg VA
232 279 Toni Redfern 01:28:17 48 F Williamsburg VA
233 354 Thornton Redfern 01:28:18 52 M Williamsburg
234 95 richelle edmonds 01:29:51 45 F stafford VA
235 432 Jeni Low 01:30:54 45 F Yorktown
236 13 Beth Barry 01:30:56 51 F Williamsburg VA
237 403 Gail Christensen 01:32:01 48 F Williamsburg
238 262 Theresa Poe 01:34:41 33 F Hampton VA
239 150 Amy Hughes 01:37:42 36 F Williamsburg VA
240 332 Jessica Wood 01:37:48 27 F Newport News VA
241 370 Joy Troll 01:47:04 40 F Williamsburg
242 440 Unknown Entry 01:55:54 99 F Unknown
243 414 Unknown Entry 01:57:00 99 F Unknown
244 369 Amar Trull 02:05:32 40 M Williamsburg
245 368 Claire Patrick 02:05:38 9 F Williamsburg

Walkers

1 433 Beth Shamaienyar 01:00:06 43 F Williamsburg
2 373 Richard Luzinski 01:15:32 65 M Williamsburg
3 118 Sylvia Garcia 01:19:07 58 F Williamsburg VA
4 438 Mauren Jacob 01:21:55 49 F Williamsburg
5 231 Amy Morrison 01:22:30 42 F williamsburg VA
6 230 Michael Morrison 01:22:44 45 M williamsburg VA
7 356 Terry McCray 01:23:25 52 F Williamsburg
8 156 Brenda Jackson 01:23:28 47 F Williamsburg VA
9 119 Christine Gdovic 01:23:35 33 F Williamsburg VA
10 35 Lynne Bundick 01:23:38 55 F Williamsburg VA
11 132 Martha Gullo 01:24:59 57 F Voorhese NJ
12 42 Mollie Carr 01:27:03 40 F Newport News VA
13 64 Tara Corwin 01:27:47 33 F Newport News VA
14 162 Sam Jordan 01:27:48 37 M Newport News VA
15 15 Casey Bartley 01:29:37 21 F Hampton VA
16 75 Donna Damian 01:30:29 54 F Williamsburg VA
17 328 Taryn Wilson 01:31:02 14 F Yorktown VA
18 52 Monica Chatlin 01:31:25 22 F Smithfield VA
19 28 Michelle Broady 01:32:02 42 F Williamsburg VA
20 286 Debbie Ridenour 01:34:46 65 F Williamsburg VA
21 270 Carrie Prinz 01:34:51 39 F Williamsburg VA
22 206 Heather Mason 01:34:52 35 F Williamsburg VA
23 405 Jennifer Osborne 01:34:53 31 F Annville Pa
24 60 Sharon Coleman 01:36:51 58 F Toano VA
25 236 Nicole Munk 01:36:52 18 F williamsburg VA
26 319 Kendall Usher 01:37:57 9 F Williamsburg VA
27 49 Kayla Carter 01:37:59 11 F Williamsburg VA
28 326 Carol Wilkinson 01:38:16 49 F Williamsburg VA
29 29 Nancy Brooks 01:38:17 54 F Williamsburg VA
30 329 Robin Wingfield 01:38:18 53 F Williamsburg VA
31 318 Melissa Usher 01:38:19 37 F Williamsburg VA
32 32 Bonnie Bryan 01:38:43 48 F Poquoson VA
33 271 Beth Pyles 01:38:45 33 F Hayes VA
34 293 Julie Seggelink 01:38:59 36 F Yorktown VA
35 256 Brooke Patterson 01:39:16 30 F Yorktown VA
36 321 Karsen Vawter 01:40:27 11 F Williamsburg VA
37 320 Vicki Vawter 01:40:33 40 F Williamsburg VA
38 6 Briana Aiken 01:41:37 32 F Williamsburg VA
39 62 Brianne Corky 01:41:37 30 F Williamsburg VA
40 80 Edward DelGiorno 01:42:16 72 M Williamsburg VA
41 79 Rosina DelGiorno 01:42:20 72 F Williamsburg VA
42 278 Sam Randazzo 01:46:59 72 M Williamsburg VA
43 365 Unknown Entry 01:50:09 99 F Unknown
44 160 Carol Jones 01:50:37 42 F Williamsburg VA
45 57 Jessica Clements 01:50:41 26 F Hampton VA
46 251 angela pace 01:51:42 46 F williamsburg VA
47 50 Olivia Carter 01:52:24 8 F Williamsburg VA
48 48 Kelli Carter 01:52:26 39 F Williamsburg VI
49 330 Tracy Winston 01:55:16 42 F Hampton VA
50 199 Melissa Madrid 01:55:27 36 F Yorktown VA
51 166 Lissa Karlgaard 01:55:31 31 F Williamsburg VA
52 386 Judith Gufford 01:56:28 50 F Chester
53 274 Wendy Quinn 01:56:46 48 F Hampton VA
54 83 Melissa Diesburg 01:57:01 39 F Williamsburg VA
55 258 Sherri Patton 01:57:10 46 F Carrolton VA
56 146 Jill Holland 01:57:10 44 F Smithfield VA
57 97 Christy Elliot 01:58:08 40 F Hampton VA
58 277 Judy Randazzo 02:00:56 70 F Williamsburg VA
59 25 Kate Bower 02:00:57 60 F Williamsburg VA
60 247 Annita Oliver 02:01:36 36 F Newport News VA
61 69 Courtney Crawford 02:13:18 33 F Seaford VA
62 243 Dina Nester 02:13:20 45 F Newport News VA

Shaye Forming XC Teams

2010-09-20T07:53:00.002-04:00

Please spread the word that Open runners are welcome Saturday 11/6/2010 (see below for correct date) for a cross country meet in Charlottesville, on the UVA Cross Country Courseat Panorama Farms. I'm hoping to get the CRR 40-49 squad, as well as the 50-59 squad, to head up there as a team in preparation for Club Cross Country Nationals in Charlotte December 11.

UVA X-C Coach Matt Downs writes:

For our cross country meets, we always allow unattached (or open) athletes, as long as they have exhausted their high school eligibility. TheNCAA permits post-collegiate athletes, of any age, to compete. The next opportunity for that is Nov 6. We don't mind waiting for finishers, particularly if you have a group of friends in the 40-year-old group!

We are always interested in expanding our cross country meets, particularly if it involves growing the sport in the community and state. Their are limitations to what we are allowed to do at Panorama Farms, a privately owned farm, in terms of the number of competitors and number of meets. It is one of our goals to host a large high school and college invitational each fall, where an open (masters or local runner) race is a possibility.

My personal pipe dream: Holding the Virginia State Masters Cross-Country Championship there some day. Or maybe here in Williamsburg!

Please spread the word (don't assume all potential squad members receive this e-mail)! And please, do contact me (Daniel Shaye, danieldoc@tni.net) if you're interested in competing.

-Daniel A. Shaye

CRR VP, Community Affairs

Correction: The cross-country meet in Charlottesville will be held on FRIDAY 11/5/2010. Men race at 4 PM; women at 4:45 PM. I'm hoping to get the CRR 40-49 squad, as well as the 50-59 squad, to head up there as a team in preparation for Club Cross Country Nationals in Charlotte December 11.

Meet info:

http://www.virginiasports.com/ViewArticle.dbml?DB_OEM_ID=17800&ATCLID=204776464

Course info:

http://www.virginiasports.com/ViewArticle.dbml?DB_OEM_ID=17800&ATCLID=1134421

Course description: "Our Panorama Farms cross country course is, I believe, one of the finest venues on the East Coast. 850 acre farm, a rolling hills (but fair) course on 100% grass."

Please note that this is a HIGHLY COMPETITIVE meet. Sub-25's for 8K are commonplace on this course for men; as are sub-22's for 6K women. Though the UVA coach has offered to wait for all finishers, please be sure you are physically and emotionally ready for the experience.

Please contact Daniel Shaye (danieldoc@tni.net) if you're interested.

-Daniel A. Shaye

CRR VP, Community Affairs

First IronMan

2010-09-03T21:06:00.003-04:00

Read about CRR's Joanna McCandlish's first IronMan triathlon at http://jojo-marie.blogspot.com/2010/02/ironman-louisville.html

Evidence based and common sense approach to prevention of repetitive use injury

2010-08-29T16:10:00.002-04:00

Damien Howell PT, DPT, OCS – 965-9990 – www.DamienHowellPT.com

A group of healthcare professionals 29 researchers, clinicians, training officers, and epidemiologist representing the 4 U.S. military services critically reviewed the scientific evidence related to physical training-related injuries (Bullock SH, 2010). Their conclusions have specific applications to the prevention of repetitive use injuries (running injuries).

They critically reviewed over 328 research papers, and identified 31 interventions. The interventions were categorized into 3 levels according to the strength of the recommendation either recommended not recommended, insufficient evidence to recommend or not recommended. Some of the 31 interventions are applicable to preventing running injuries.

The 29 healthcare experts recommended:

• Avoid exercise volume and intensity that exceeds the injury threshold. Exercising at a volume above injury threshold there is minimal or no improvement in fitness level, and a significant risk of injury. There is a significant amount of research showing that running a lot of miles will increase the risk of injury. Signs of over training are an increase in resting heart rate, insomnia, irritability, infections, and decreasing performance, or slower running times.

• Training should follow a gradual systematic progression of running distance and speed. This is especially true for individuals just starting an exercise program. For example instead of initiating a marathon training program 6 months before the event initiate training 9 months before the event.

• Run for a specified time periods not distance. This will allow the least fit to run shorter distances than the most fit, thus accommodating low and high fitness groups simultaneously. Runners will often record the metric of miles run. Consider using the metric of time exercised rather than miles run.

• Replace some distance runs with interval running. This increases speed and stamina more rapidly than distance running while limiting the total running miles.

• Avoid exhaustive training maximal efforts on successive days. Allow adequate recovery time between maximal efforts. Muscle soreness peaks at 48 hours post exercise. Three to 5 days between exhaustive maximal efforts is recommended.

• Injuries are reduced by increasing the amount of cross training with exercise that are in multiple planes; involve coordination, balance, and agility. Strengthening exercises involving free weights, polymetric drills, calisthenics type exercise are better as compared to weight machines which stabilize the body while the extremities move on a single plane of motion.

The 29 healthcare professionals did not recommend taking ant-inflammatory medication prior to exercise. There is insufficient evidence to support its use and the potential for harm out weigh any potential benefits. The potential for harm includes stomach ulcers, kidney damage, joint cartilage degeneration, slower muscle protein synthesis after exercise, and impaired healing processes.

There is not sufficient evidence to recommend stretching exercise as a means to prevent injury. There is good evidence that stretching is ineffective as an injury prevention strategy. While the working group does not endorse stretching as a method to prevent injury, there is insufficient evidence that it may cause harm in those who perceive a benefit. Additionally, studies to date have not specifically targeted individuals with limited range of motion.

A large amount of products, services, and training advice is proffered as a means of preventing injury. Unfortunately most of what has been proffered is based on opinion not evidence. This working group of experts did a good job of critically reviewing available evidence. They provided a common sense approach to preventing repetitive use injuries.

Prevention requires an individualized approach, and plan. The individual plan should be based on self assessment of previous experiences. Include the advice of experts in the plan. Keep a log or journal documenting time exercised, race times, and signs of over training. This information can be used to develop a training plan. The data in the training log and your training plan can be shared with coaches and healthcare professionals.

Becalming Yourself

2010-08-29T10:50:00.001-04:00

By Sally Young
Email yo-sal@cox.net

The path to personal happiness, the Stoics of ancient Greece believed, comes by way of living in agreement with nature and pursuing things that promote well being. Nothing should be done that harms the body, over which one has dominion. Inner peace is kindled by extinguishing all thoughts and desires to change things beyond one's influence, being mindful of only the present.
What would it be like to run in this state of "stoic calm"?

Meditation, the development of quietude, concentration, and insight, also goes back thousands of years. Contrary to popular belief, it doesn't take you through the fairy ring into a thick cloud of amnesia. It's a relaxation response that reduces oxidative stress, blood lactate levels, and
pro-inflammatory reactants. Respiration and heart rate are lowered, and a preponderance of alpha waves floods the brain, indicating a state of relaxed awareness.

For a few minutes prior to your run, sit quietly; put away active thoughts, and focus on being absolutely passive. Find a word repetition or object to dwell on. Breathe in deeply through your nose; exhale through your mouth, letting your body go limp. You¹ll begin your run released from tension, breathing as easily as a Buddhist monk. Perfect your breathing by visiting
Do As One at www.doasone.com

Born to Run - a quick review

2010-08-29T10:44:00.002-04:00

“Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen” by Christopher McDougall started with McDougall trying to find a way to run that didn’t hurt. He found two discoveries. First was that form matters and he learned the Evolution running method. (see http://www.evolutionrunning.com/) Second he found that modern scientific running shoes cause problems with your form and therefore with your body. He looks at the history and marketing techniques of Nike. Who knew that the higher priced and more padded the shoe, the more likely one is to be injured. Caveat emptor in the free market. Try to find good evidence (not always easy) and follow it. (You can find some evidence based practice on foot strike and running barefoot or shod at http://www.barefootrunning.fas.harvard.edu/index.html) The support and padding weakens the foot and encourages heel striking which is not in keeping with how your body’s natural shock absorption works according to what McDougall found. Along the way we learn about a tribe in Africa that can still hunt by running and exhausting the prey and anthropologists who theorize that homo sapiens was able to outlast Neanderthals because of our running ability. We meet an amazing cast of ultra-marathon characters including Scott Jurek and Cabello Blanco, who is an amazing story by himself, and the Tarahumara Indians of the Copper Canyon in Mexico. The race referred to is between the Indians and the American runners and embodies the best of sportsmanship and running out of love for the sport. The book is an amazing set of stories and a must read for runners.

LET OEM BE

2010-07-26T17:23:00.000-04:00

Sally Young
yo-sal@cox.net

Snakes top the list of the most feared animals in the world. Although snakes think the same of humans, trail runners should know how to avoid them and what to do in case of a bite.

Snakes hibernate in underground dens that they return to for generations, creating an Indian Jones scene of hundreds in entanglement. Since they are cold-blooded and become active at temperatures above 70°F, start to look for them as spring turns to summer, especially on sunbathed flat surfaces, including roads.

What you will need most for a snakebite is a set of car keys, a vehicle, and cell phone to advance notice to a medical facility. Complications are avoided by prompt treatment. Stay calm: venom is the snake's lunch money and it may not want to waste it on you, so the bite may be dry.

Remove jewelry before swelling sets in. Immobilize the bitten area; wrap a wide cloth bandage about two inches above the bite, between the bite and the heart, as tight as you would for a sprained ankle, to prevent the muscles from pumping and spreading the poison. Seek medical help for non-venomous snakebites as well to prevent infection and complications.

Gait Analysis – Examination and Treatment of Shin Splints

2010-07-26T17:12:00.003-04:00

Damien Howell, PT, MS, OCS
Damien@DamienHowellPT.com

The manner in which you walk or run can be a factor contributing to a repetitive use injury of the lower extremity.

Pain in the lower leg, commonly called shin splints, occurs in response to a variety of activities including dancing, jumping rope, walking, and running. Novice runners and individuals with poor fitness level frequently experience shin pain. An in-depth review of the scientific literature on this topic found thirteen different movement faults related to the development of shin splints. These movement faults can be identified using slow motion video gait analysis.

Movement faults which are easy to recognize are excessive pronation of the hind foot or excessive pronation of the forefoot. Movement faults which are more challenging to recognize are a rapid re-inversion or supination of the foot, a prolonged amount of time the heel is in contact with the ground (excessive dorsiflexion of the ankle), and excessive adduction (inward movement) of the leg. Excessive inward movement of the leg can be seen looking at the walker or runner from behind, there will be a lack of space or daylight between the knees (knee knocking) or the foot will cross the mid-line of the body. Describing the thirteen movement faults in layman’s terms is beyond the scope of this short article. Working with a healthcare professional skilled at using slow motion video gait analysis can determine if you’re walking or running form demonstrates one of the thirteen movement faults.

Identifying a movement fault provides an exciting opportunity to alleviate or decrease the symptoms through conscious correction of the manner in which you move when walking or running. If conscious modification of walking or running form decreases or alleviates the symptoms it provides compelling direction in order to treat and alleviate the problem.

Several of the thirteen movement faults cannot be corrected solely with conscious modification of movement. Modification or correction of the movement fault may require modification of equipment such as adding a shoe insert, changing the model of shoe, or remedial strengthening exercises. Movement faults that occur when walking or running can often be explained by lack of talent or insufficient practice of ideal form. An example is taking too long of a stride. However movement faults may occur because of underlying anatomical or structural issues. An example is an individual is born with a minor hip dysplasia would likely demonstrate odd movement patterns when walking or running. Visualization and recognizing movement fault using slow motion video gait analysis can help problem solve whether clinical examination is needed in order to identify anatomical and structural issues.

It is important to recognize that the manner in which an individual walks or runs can be just one of several factors contributing to the development of shin pain. A thorough examination and analysis can identify mistakes in terms of progression of amount of walking or running, specific muscles weaknesses, and possible areas of inflexibility which also need to be addressed.

The process of reviewing the scientific literature to identify specific movement faults related to the development of specific repetitive use injuries, and than using slow motion video analysis to identify an individual’s movement faults in order to provide direction for individualized intervention is a sound approach to solving problems related to repetitive use injuries.

Bottom line:
* There are 13 different movement faults related to the development of shin splints
* Slow motion video analysis can identify an individual’s movement fault
* Knowing which movement fault is occurring provides direction to most appropriate treatment.