Volume 4, Issue 11 • december 2013 •

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meI Wong – chronIcles of TraInIng #3

the 42nd RUnnInG OF the SPACe COASt MARAthOn & hALF MARAthOn RINGS IN THE hOLIdAY SeASOn

42nd space coasT maraThon & half-maraThon Rings in the holiday season with PR's, Challenges & suCCess

Thy QuesT for excalIbur begIns march 2, 2014

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Can you believe it is December already? The year has flown by and the holiday season usuallykeeps everyone extremely busy. Now is the time to take a break and plan something fun for the entire family to do for the holidays. There are several holiday themed races in the area over the next couple of weeks as well as some other unique themed runs and walks in Brevard County.

run 4 The future 5KSaturday, December 8th is the annual Run 4 The Future 5K (previously Making Strides for Educa-tion 5K) This is a great event that raises money for Brevard County’s Take Stock in Children Program. This awesome program is a dropout prevention, mentoring and scholarship program for deserv-ing students in Brevard County. The program is designed to break the cycle of poverty through education. The race starts and finishes at Eastern Florida State College right across from Running Zone at 4:30 pm.

1st annual run for the boat 5KSunday, December 8th is the inaugural Run for the Boats 5K supporting Mel-High Crew Team. Bring the whole family out for a morning of fitness and fun at Front Street Park on a great course along Melbourne Avenue.

18th annual reindeer runSaturday, December 14th is the 18th Annual Rein-deer Run in Cape Canaveral. The race starts and finishes at the beautiful Cherie Down Park and the course runs along the ocean. The course is great for spectators as the course runs south right past the finish line about half way through the race.

4th annual bayfront 5”K9”On Sunday, December 15th is the 4th annual Bay-Front 5K9, a great race to run with your favorite canine! The race starts and finishes at the Palm Bay Animal Clinic off of US1 in Palm Bay. Net Proceeds benefit Brevard County Animal Shelter. There are special awards for the Top 3 Dogs in 3 weight classes! The proceeds are used to help fight Pet Obesity and saving homeless pets.

Jingle bell 2 milerLast on our December calendar is Running Zone Foundation’s Jingle Bell 2 Miler, everyone’s favorite holiday run/walk. We have increased the number of shirts this year again, but sign up early to ensure you receive one of the beautiful red long sleeved Race Ready shirts this year! On Saturday evening, December 15th starting at 5:45 pm, the Jingle Bell 2 Miler will be held at the Satellite Beach Library. This year the race is only 4 days before Christmas so what a great way to get into the holiday spirit with a little exercise that includes a Santa appearance on a fire truck, jingle bells on everyone’s shoes and Santa hats for the early reg-istrants. Lots of participants wear costumes and go all out for our holiday costume contest.Our hope is you are able to find a fun activity you can enjoy and take a little break from our hectic lives to enjoy your family and friends. The camara-derie and feeling of bonding is a special gift that a running and walking event provides. This could be the start of an annual tradition for your family and friends.Happy Holidays from your friends at Running Zone.

Don & Denise’s Den

plan something fun for the Whole family this holiday season!

In This Issue:42nd Space Coast Marathon & Half-Marathon Rings in the Holiday Season with PR's, Challenges & Success ........3Running Zone Holiday Hours ..............................3The Next Steps .................4Jingle Bell 2 Miler Promises Holiday Fun, a Costume Con-test & a Visit from Santa .....6New Products at Running Zone ...............................6Mei Wong – Chronicles of Training III .......................7Gecko Club Special ..........7Peter Cluesner: Why I Run ..8New Balance December Specials ...........................8Thy Quest for Excalibur Begins March 2, 2014 ......9Excalibur 10 Miler Training Program on Tap ........... 9-10Jeff Galloway: Space Coast Marathon & Half-Marathon Pre-race Banquet Speaker ..11Shin Splints ....................12Running Zone December Specials ........................12Excalibur 10-Miler Registration Form ............13Running Zone Foundation Race Series Registration ...152013-14 Running Zone Foundation Race Series Calendar .......................17Gecko Club Registration ....18

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Jacksonville’s Marc Burget knew he had a big lead in the 42nd Space Coast Marathon and Half-Marathon but he didn’t let that fac-tor into his victory. Burget, 39, running his third marathon, won the Sunday, Dec. 1 event in 2 hours, 42 minutes and 32 seconds. The races began and ended in Cocoa Village. Timo Ziegenbein, 34, of Todendorf, Germany, was second in 2:53:55. The top Brevard County finisher was John K. Davis, 36 of Melbourne who was third in 2:54:31. The overall women’s winner in 3:15:08 was Hannah Jennings, 36, of Orlando. She was 19th overall. Keara McGraw, 29, of Largo was the second woman, finishing in

3:16:09 and Heather Winchell, 28, of Tampa was third in 3:18:43. The top Brevard County finisher was Nancy Buonanni, 52, of Merritt Island in 3:52:13. West Melbourne’s Steve Hedgespeth, 35, and Melbourne’s Kaitlin Donner, 24, were the overall and women’s winners respectively in the half-marathon. On that a day that began cool and over-cast and remained that way for most of the event, the 10 mph north wind was a factor for many finishers. For Burget, the breeze was just part of the day. “It wasn’t too bad,” said Burget who ran his first marathon at Disney World in Janu-ary where he finished in 3:10 and his second

42nd space coast marathon & half-marathon rings in the holiday seasonwith pr's, challenges & successBy Mark DeCotis

Steve Hedgespeth crosses the line as the 2013 Space Coast Half-Marathon overall winner.

Christmas Eve

10:00am – 3:00pm

ChristmasDay

CLOSed Merry Christmas!

New YearsDay

CLOSedhappy new Year!

at the 26.2 With Donna National Marathon to Finish Cancer in February in Jacksonville where he crossed in 2:59. “It was easier,” Burget said about Space Coast. “The other two I hadn’t trained for at all. This was one I’ve been training since March. It was a lot of fun.” As for his lead, which hovered at about a mile on the one-loop course: “I saw him (sec-ond place) but pretty much didn’t try to worry about him too much,” Burget said. “I tried to run my own race. I just wanted to get it over with. I’m hungry. I have my family back here waiting for me. I’m excited to see them and sit down and rest a little bit.” For Jennings, the race was a challenge. “That was tough, really tough,” she said. “The last six miles, I had to run-walk in because my legs were cramping so much. That wind was rough, and in some areas, it just swirled. And it got colder. That’s hard to fight.” Jennings said she went ahead about five miles into the race and stayed there. Hedgespeth finished his winning effort in 1:18:46 and defending champion Donner in 1:26:11, both convincing victories. Donner was third overall. “Great race,” said Hedgespeth. “Running Zone does a great job putting it together, the

Kaitlin Donner becomes the 2013 Space Coast Half-Marathon women’s winner, defending her 2012 victory.

Marc Burget wins the 2013 42nd running of the Space Coast Marathon.

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42nd Space Coast Marathon & Half-Marathon continued from the previous page

Saturday,December 21st, 2013

at 5:45pm,Satellite Beach Librarysanta and Zippy the gecko bring this holiday favorite to satellite Beach with jingle bells for your shoes and awesome santa hats for the first 500 registrants! • Best Holiday Costume Contest• Fun Stocking Awards• Santa Arrival on Fire Truck• Free Santa’s Little Helper Kids’

Run with Zippy the Gecko• Random giveaway LCD TV!• Food provided by Long Doggers!

Benefits M Town Track Club –Gowins Youth Foundation

crowds were great. The adrenaline from the people cheering is pretty incredible. “I’m happy with my time. Ran negative splits and the wind was against me on the way back. It’s the fastest I’ve run in many years. A lot of it was the crowd and the adrenaline. I had (second-place) Shane (Streufert) pushing me the first 8 1/2 miles so that kept me going while I was still getting into it. “After I got around the turnaround point the adrenaline started kicking in and I was able to do really good from there.” The victory was the most recent for Hedgespeth who has enjoyed a long, success-ful, championship career as a runner on the Space Coast. He attributed his consistency to

a combination of luck and remaining relative-ly injury free. “Not trying to overdo it at any one point in time, just try to stay steady, keep pushing and recovering when I have to,” he said. Streufert, 41, of Viera finished in 1:20:49. Mathew Carlson, 30, or Orlando was the third man to finish, crossing in 1:27:56. Lisa Buohler, 44, of Leigh Acres was the second woman to cross, finishing in 1:28:58. Melbourne’s Julie Hannah was third among women in 1:31:49. For Donner, a candidate for the 2016 U.S. Olympic triathlon team, her race was part of the process inherent in being a top-level athlete.

“This is the base phase for triathlon,” she said. “We are starting to get a little more specific getting ready for the next tri season (in March). This is just a stepping stone along the way.” Donner has had a successful local season in 2012, winning the women’s title in the Battle of the Bridges Olympic-distance triath-lon and the three Running Zone Race Series events to date. While winning is certainly welcomed and appreciated, it also is part of a

Karla Jennings, center, crosses the finish line as the women’s winner of the 2013 Space Coast Marathon.

The mass of humanity just before the start of the Space Coast Half-Marathon.

Former astronaut and race regular Mike McCulley after the finish of the Space Coast Half-Marathon. With McCul-ley is daughter Marla Johnson who also completed the half, crossing the line hand-in-hand with her father. McCulley’s daughter Marcy Linebarger also completed the half.

Race organizers and Running Zone owners Denise Piercy with microphone, Don Piercy, behind her, at the start along with daughter Trish Piercy holding the flag and Lisa Farrell who sang the National Anthem before the race.

Joy Alvarez of Winter Haven displays the festive spirit of run-ners in Space Coast Marathon and Half-Marathon.

Adaobi Oguchi of Sanford legs it out in the half-marathon.

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bigger picture. “I just go into every race being competitive and with a certain goal,” she said. “And that goal most of the time isn’t winning. It’s hitting splits, it’s running my race. I’ve just been lucky lately that I’ve been able to win in the process. “When I go back to triathlon world and the big WTS series I don’t go in there expecting to win because the closest I’ve been is top 15. So I go in there with a goal for the swim, the bike and the run and then I can have the best race I can have and see what that falls against the competitors.” It’s about the process. “I think there’s where a lot of people don’t necessarily understand or get burnt out from this sport,” Donner said. “They train for a mara-thon or they train for an Ironman and they are so focused on that race and not the process. “Ed (husband and top Space

Coast triathlete Ed Donner) talk about that all the time. We truly en-joy the process and the training that goes into it. So if the race doesn’t go as well we are disappointed but we enjoy the process of getting there. (But) I’ll always take the win. The win is a nice icing on the cake.” St. Augustine’s Jeff Truncel-lito, 43, was the half-marathon male Master’s champion in 1:29:10 while Susie Meltzer, 49, of Melbourne, was the female Master’s winner in 1:37:13. David Eckardt, 43, of Evansville, IN was the male Master’s winner in the marathon at 2:58:33. Rene Harrod, 41, of Weston, won the marathon female Master’s title in 3:20:36. All together 2,926 runners took times in the half-marathon and 1,744 in the full marathon. For the first time the field was capped at 5,000 - 3,000 for the half-marathon and 2,000 for the marathon.

42nd Space Coast Marathon & Half-Marathon continued from the previous page

Lisa Breeze (5226) of Buffton, SC, shows determination to finish the Space Coast Mara-thon, which she did.

The top Brevard County women’s placer in the Space Coast Mara-thon was Merritt Island’s Nancy Buonanni who was all smiles en route to her 41st –place finish among the women.

Marthon champion Marc Burget races the clouds, the rain and the rising run on Indian River Drive in Cocoa.

Ocala’s Tom Allard runs ahead of the clouds in the marathon.

Patricia Lucas of Melbourne is in stride in the marathon.

Star Trek themed water staion.

An alien hands out Gatorade to participants along the beautifulIndian River!

More space themed water stations along the course!

Participants and family members lined up for a photo opportunity in front of the Big Bang Series banner!

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The Jingle Bell 2-Miler, the fourth event in the seven-race Running Zone Race Series is set for 5:45 p.m. Saturday, Dec. 21, 2013 at the Satellite Beach Library on Jamaica Boulevard. And much like the most recent series race, the Ghostly Gecko 5K, Jingle Bells gives runners and walkers alike another opportunity for holiday dress-up and fun.The first 500 registrants receive Santa Hats while all participants receive jingle bells for their shoes. But that’s not all that Zippy the Gecko has planned for the event that benefits Gowins Foundation M-Town Track Club. In between writing his Christmas gift list and checking in twice, Zippy is offering a Best Holiday Costume Contest, fun stocking awards, Santa’s arrival on fire truck and a free

Santa’s Little Helper Kids’ Run with Zippy.And if that’s not enough Zippy will give away a free large-screen TV Long Doggers will provide food.

In 2012, 1,507 runners and walkers partici-pated in Jingle Bells. To register visit www.runningzone.com or stop by the store at 3696 N. Wickham Road in Melbourne.

Jingle bell 2 miler promises holiday fun, a costume contest & a Visit from santaBy Mark DeCotis

Christina Hamilton, right, of Satellite Beach, the winner of large-screen TV in a random drawing, is all smiles after the 2012 Jingle Bells 2-Miler.

How this for costume fun? Carrie Brooks of Cocoa Beach, left, Ian Smith of Cocoa Beach and Joy Drawdy of Palm Bay turned out in their holiday finest for the 2012 running of the Jingle Bells 2-Miler.

Mix Master Move Ease the transition to barefoot with the Mix Master Move minimalist trail running shoes from Merrell. For those who crave the feeling of the ground beneath their feet but like the idea of a little extra cushioning for longer miles, choose this breathable running shoe. Built for the road with reflective fabric and a lightweight breathable mesh upper, the Mix Master Move features a low profile 4mm heel-to-toe drop.

Adidas Energy Boost Running Shoes You put a lot of energy into your run, and the Adidas Energy Boost shoes give some of it back. Designed with an energy-returning boost™ midsole, these running shoes feature a Techfit™ upper and the Torsion® System for support.

Nathan DomeLightLightweight Stretch Beanien Lightwave™ front white and rear red LED lights provide up to 2400 feet of visibilityn Weather-resistant DWR finishn 3M™ reflective trims for greater vis-ibilityn Ear bud holdern Lightwave™ LED lights are USB rechargeablen Women's version features ponytail holder

Nathan PopTop Convertible Running Glove / Mittn Lightwave™ active visibility red LED lights provide up to 1300 feet of visibilityn Wind-resistant stretch fabric for extended warmth with weather-resistant DWR finishn Tuck-away lightweight fleece mitt shield for extra weather protection

n 3M reflective trims for greater visibilityn Nose wipe chamois thumbn Conductive TruTouch technol-ogy on "texting" finger allows smart phone operation with gloves onn Lightwave™ LED lights are USB rechargeable

Mix Master Road Glide The Mix Master Road Glide creates a softer ride for your stride. 8mm of heel cushioning to 4mm under the ball of the foot creates a cush-ioned, 4mm platform over a thinner Float™ midsole that gives you greater ground feel and control with less impact. The low profile vegan friendly, breathable mesh upper keeps your feet feeling light and dry.

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mei Wong – chronicles of Training IIIby Mark DeCotis

Mei Wong trained in the camp run by Barry Birdwell, Bernie Sher and Rick Fores-teire. for the Space Coast Half-Marathon run Dec. 1 beginning and ending in Cocoa Vil-lage. Wong chronicled her challenges and her progress in a monthly series of stories through her first effort at the 13.1-mile distance. The third and final installment chronicles Mei’s race and finish in her own words. Mei Wong is a half-marathon finisher. The 49-year-old Viera resident finished the Dec. 1 Space Coast Half Marathon in 2 hours, 30 minutes and 17 seconds good for 1,193rd place overall and 98th of 286 in her age group. We caught up with Mei after she enjoyed a brief respite to get her thoughts on her ac-complishment.QUESTION: How does it feel to have com-pleted your first half-marathon? What were your emotions when you heard your name as you crossed the line and when they placed the medal around your neck?

WONG: I am very proud of myself because I would have never imagined myself ac-complishing such a personal feat. I guess I can officially acknowledge myself as an athlete- runner. Everything seems irreverent when I am in the running zone. I didn't hear my name or smile to the camera. Only at the finishing line, with my medal and towel in my hands, did I realize I completed the race. My daughter Erin and her friends greeted me at the finish line and I could not have been any happier and relieved.Q: Did the race go as you planned?WONG: I am a bit of disappointed in my finishing time. My running time was within my target range for my 5K, 10K and 15K. At the 10-mile marker, my phone battery gave out and in turn, my Nike+ app crashed. Other mishaps happened such as my phone Velcro fastener was loosening and I had to carry my phone by hand for the rest of the race. I swear I'll invest on a GPS watch.Q: How much did you lean on your training and did you feel Barry, Bernie and Rick with you during the run?WONG: Before joining the running team, I could not even run a couple of miles with heaving. I did not have any confidence to complete my first half-marathon run. Training with my coaches and being surrounded by my other runners encouraged me to build up my stamina, endurance and confidence. Coach Rick always said, "Trust your training." Q: Did you run with a partner? If so how did that help you?WONG: I ran with the pace team for a couples of miles. I initially doubted my ability to keep up with the pacer, but in the long run, it was a beneficial and nice experience.Q: What's next?WONG: Running is addicting. This is just the new beginning of my running journey. I am constantly seeking challenges. I've signed up for Daytona Beach Half-Marathon in Feb-ruary next year. Q: What your family's reaction to your ac-complishment? Did they treat you to lunch or dinner?WONG: My family was extremely proud of me. I'm glad to be my daughters’ role model

for I have learned to adopt positive attitude towards everything. We had a celebration din-ner at Thai Hanna restaurant.

Viera's Mei Wong proudly displays her 2013 Space Coast Half-Marathon finisher's medal

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Peter Cluesner lives in Melbourne with his girlfriend and two cats.He attended the State University of New York at Stony Brook on Long Island New York for two years. While there, James Meagan who is now the assistant principal at Melbourne High School, coached him. Cluesner completed his education at Hum-boldt State University in far northern California with a bachelor of science in biology and zoology. He likes biology and nature and his life, for now, revolves mainly around trying to rear saltwater Angelfish babies.

Why Do I Run: Life is generally better when I am running regularly. It has a tempering effect, as well as adds structure to my life. I believe it keeps me happy and healthy. And I believe it's the most effective thing I can do to keep me fit. When Do I Run: I used to try and run in the morning every day, so that I would get my blood pumping, and also feel some sense of accomplish-ment right from the start of the day. That worked, but sometimes I would overdo it and feel lethargic for the rest of the day. So recently, for the past year or so, I've been running in the evening more so that I have more energy throughout the day. At the end of the day I can run really hard, tapping into

all the energy that's left over from my day, and then not feel guilty about eating big and behav-ing like a vegetable for the rest of the day. And I think that's been working well for me. But I don't have a strict schedule. And of course I don't run re-ally hard every day, but it's nice to be able to do so when I feel like it without worrying if it will affect the rest of my day.

Where Do I Run and Why: Out of conve-nience, I almost always run from my house. I have different routes radiating in all directions. And now that I have a GPS watch I feel free to explore even more. These watches are really great. Differ-ent destinations on these runs include downtown Melbourne, downtown Eau Gallie, the beach, West Melbourne, Florida Tech gardens, Irma Nixon Park, and the wooded area between NASA and Hibiscus boulevards. Recently I've been really en-joying my West Melbourne runs, (the area behind Target), such a beautiful area, with all these little dirt trails weaved within it. The only exception as far as running from my house is on Monday nights I run with a bunch of other people who meet at Long Doggers res-taurant at 6 p.m. The restaurant owner, Al, has put something good together there. A great atmosphere with runners of all abilities and it forces me to go

to the beach, which is probably the main reason I moved here in the first place.

With Whom Do I Run: I run with the group on Monday night. Otherwise I run on my own. It really is great to run with other people but cur-rently that is outweighed by the flexibility and convenience of running on my own.

Worst Running Experience You Learned the Most From: I can't think of anything too traumatizing. Of course there are injuries, and I've had plenty. Each injury teaches a new lesson, or re-teaches me an old one. And overall, in the long run, I believe it has helped me become a better runner. The main lessons learned from injuries:n Listen to my body.n Treat areas of concern before it gets worse.n Stretch and strengthen.n Be active in rehabilitation unless of course it

requires complete rest. Stress fractures and broken bones are the only things that come to mind with that.

n Be patient and build mileage slowly.

peter cluesner: Why I runby Mark DeCotis

Peter Clusener coasts in to win the Firecracker 5k, July 4th, 2013

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The Running Zone Foundation expects a field of 1,500 runners for the new, challeng-ing and innovate Excalibur 10-Miler set for March 2, 2014 in Viera. The race is unique in that it offers real metal crowns to all finishers, is offering par-ticipants a Virtual Goody Bag and will include as part of the course a long dirt road on A. Duda & Sons property that is normally closed to the public. Top 8 winners get a shield and an excali-bur sword, all other winners get an Excalibur sword. Race registration is open at www.runningzone.com.

Runners also can register at the store at 3696 N. Wickham Road in Melbourne. Also see Excalibur 10 Miler registration form on the next page. Under the Virtual Bag program every

registrant who provides a correct and legible e-mail address will receive an e-mail invita-tion to the Virtual Bag one week prior to the event. The bag will include official race infor-mation, exclusive offers, coupons, giveaways and messages from the Excalibur 10-Miler event sponsors. After the race organizers will send a link to the official race results with a reminder of a final opportunity to claim the offers before the virtual race bag closes. “Virtual bags are really more benefi-cial for larger events that are longer distance because they are more regional than local,” said race organizer Denise Piercy who owns Running Zone with husband Don Piercy. “And it is a lot more green than thousands of pieces of paper.”

Thy Quest for excalibur begins march 2, 2014By Mark DeCotis

The Running Zone Foundation and coach Valerie Feldbauer invite you to build strength and endurance for your Excalibur 10-Miler journey by joining a comprehensive 12-week training program that runs from Dec. 8 to race day March 2. The fee for the program is $75 and does not include the race entry fee. The pro-gram does include:n Customized program schedule, including core endurance workouts. n Sunday morning coached group sessions. n Three mid-week group . Fluids pro-vided. The runs will be held at 6 p.m., Mondays at Pizza Gallery & Grill at the Avenue at Viera, 5:30 p.m. Wednesdays at the Eau Gallie Public Library Pier at the western end of the Eau Gallie Cause-way on Pineapple Avenue and 5:30 p.m. Thursdays at the Running Zone, 3696 N. Wickham Road in Melbourne. n Various wellness seminars throughout the program. n Technical (moisture wicking) training shirt. n Ten percent discount at the Running Zone during program. n Discounted race entries for the Dec. 21 Jingle Bell 2-Miler and the Feb. 15 Brevard

Zoo’s Meerkat Mosey 3K. Things get started with a 9:30 a.m. Saturday, Dec. 7 informational meeting at the Running Zone. The first workout

will begin at 6:30 a.m. Sunday, Dec. 8 at Oars and Paddles Park

in Indian Harbour Beach, east of Mather’s Bridge. Race day registration and details and registration for the

training program are available at http://excaliburrun.com. Also regis-

tration can be completed at the Running Zone. Call 321-751-8890 for additional information. The instructor, coach Valerie Feldbauer has more than eight years of experience in coaching, is an NASM and AFAA certified personal trainer, group exercise instructor, and Road Runners Club of America certified running coach. You may have also seen her out coaching the Space Coast Jeff Galloway train-ing program or in her Customer Service Manager role at Running Zone, where she is dedicated to ensuring all customers are fit in the proper running shoes and are equipped for effective running, walking, general exercise or everyday comfort. Her number one goal is to keep you safe and smiling. Join us as everyone heads out for the journey of Excalibur.

excalibur 10-miler Training program on TapLaura Spedick displays the Excalibur Crown awards.

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Excalibur 10 Miler Training Program

Running Zone Foundation & Coach Valerie Feldbauer invite you to build strength and endurance for your Excalibur 10 Miler journey by joining this comprehensive 12-week

training program, which runs from December 8th to March 2nd (race day).

Prepare for thy Quest, Enjoy thy Journey, Find thy Glory!

Saturday, December 7th @ 9:30 a.m. - Informational Meeting at Running Zone

Sunday, December 8th @ 6:30 a.m. - First Workout, Oars & Paddles Park, Indian Harbour Beach

Sunday, March 2nd @ 7:00 a.m. - Race Day (registration & details available at http://excaliburrun.com)

Customized program schedule, including core endurance workouts Sunday morning coached group sessions 3 mid-week group runs (fluids provided)

Mondays at 6:00 p.m. - Pizza Gallery & Grill, Viera Wednesdays at 5:30 p.m. - Eau Gallie Library Pier Thursdays at 5:30 p.m. - Running Zone

Various wellness seminars throughout the program Technical (moisture wicking) training shirt 10% discount at Running Zone during program Discounted race entries: Jingle Bell (12/21) & Brevard Zoo’s Meerkat Mosey (2/15)

In the Excalibur Training Program, you will receive comprehensive training that includes both cardiovascular and muscular endurance components.

We will be strengthening core muscle groups that are imperative to running/walking performance and injury prevention. Whether you’ve been running for years or this is your first race, you will receive a customized schedule that fits your personal goals.

Training Program Entry Fee - $75

For more information: http://excaliburrun.com/training-camp/ or valerie@runningzone.com

Behold, thy quest begins...

(Race registration fee not included.)

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Jeff Galloway knows of what he speaks. The man who has trained a third of a mil-lion people – that’s correct – in the run-walk method of completing half-marathons and marathons and reached a million through his all-encompassing coaching, speaking, books and interaction, shared his wisdom and insights at the Space Coast Marathon and Half-Marathon pre-race banquet. Much like others who have made a mark in life it all began simply and as sort of a lark. Galloway, 68, who ran for the U.S. in the 10,000 meters in the 1972 Summer Olympics, entered his first marathon at the age of 18 in

December of 1963 in Atlanta. And he did it for a simple reason. “That didn’t interest me at all,” he said of what was then the first Atlanta Marathon. “I had just run cross country, my longest run was 15 miles. I had no interest in the mara-thon until they told me there was a huge trophy. I had never won a trophy.” Galloway went on to win the marathon that nine people started and five finished. From that humble beginning he launched not only a successful business but inspired a generation of runners and walkers to conquer what initially might have appeared to be the impossible: com-pleting the 13.1 miles that comprise a half-mar-athon or the 26.2 that comprise a full marathon. He also inspired himself and on Dec. 1 was one of the 1,684 runners and walkers to cross the finish line of the Space Coast Marathon, marking the 50th anniversary of his 1963 adventure. He came home in 4 hours, 9 minutes and 54 seconds. As a bonus, Galloway reached his goal of qualifying again for the venerable Boston Mara-thon by six seconds. But his running and walking and ev-

erything associated with have a deeper, more universal meaning. “What this wonderful event (Space Coast) is for is how we have so many people who use this as a way to change the quality of their lives,” Galloway told the audience. “To change their brain to allow them to empower themselves to not only be able to fin-ish one of these great events but do many other things in their lives after a certain age that they had no idea that they could do.”

December 12, 2013 @ 5:30pm

Jeff galloway: space coast marathon & half-marathon pre-race banquet speakerBy Mark DeCotis

Jeff Galloway speaks to Space Coast Mara-thon and Half-Marathon pre-race dinner and shares his insights into running and walking.

Jeff Galloway with runners after the dinner.

12 Running Zone The STarTing Line

Leg pain in runners is common and may be quite disabling. This pain is often referred to as shin splints. Shin splints is a term that is used to describe several painful overuse conditions of the front of the leg. Because it has become a catch-all term for leg pain, the American Col-lege of Sports Medicine has recommended that it no longer be used. However, many runners and other athletes who have experienced such pain will still remember their bout with shin splints. The most common type of shin splint pain is pain along the front of the shinbone (tibia) itself, and is now known as medial tibial stress syndrome or periostitis. In this condition, the muscles that attach along the tibia are tight and inflamed and actually irritate or even pull off the outer covering (periosteum) of the bone to which they attach. The cause of shin splints is not known, but it is considered to be an overuse syndrome. Contributing factors include overpronation, worn shoes, hard running surfaces, inadequate stretching, suddenly adding excessive mileage or hill running, and running always in the same direction on a cambered road. The pain of shin splints usually only oc-curs on one leg, usually the dominant one. The pain extends over a 6-inch area on the front of the leg along the tibia, usually on the medial side. Pain in this location is called medial shin splints and can be associated with pronation. Pain can also occur on the lateral side of the tibia and is called anterior shin splints. This type is associated with muscle imbalances, particu-larly in beginning runners or in those who don’t

stretch. Shin splint pain usually occurs at the start of exercise and after it. If untreated, the pain can continue even when not exercising. Diagnosis of shin splints is usually made by clinical examination. Radiographs are usu-ally taken to rule out the more serious condition of tibial stress fracture. Treatment consists of modified rest (usually stopping running for a minimum of 10 days), ice, anti-inflammatory medication, and wrapping the leg with elastic wraps. In some cases, physical therapy may be necessary. Cross-training with cycling or swim-ming may be necessary until symptoms subside. Prevention of shin splints is based on ascertaining what led to them. Running on a softer surface may be beneficial. Replacing shoes after 300-500 miles is also helpful, be-cause the shoe’s midsole, or shock absorber, has worn out at this mileage. If excessive pronation is present, orthotic therapy may have preventive benefits. There are two other conditions that may mimic shin splints: compartment syndrome and tibial stress fracture. Compartment syndrome is an uncommon condition in which leg muscles swell excessively within their fascial compart-ments. This condition, unlike shin splints, usu-ally affects both legs, and its symptoms occur only during exercise, never at rest. In addition to deep aching and cramping, there is often swelling and numbness. The pain is not well localized along the tibia, but can involve the dif-ferent leg muscle compartments. The condition often requires surgical decompression. Tibial stress fracture is much more com-mon than compartment syndrome. It is a partial

crack in the tibia. It usually presents as a local-ized area of pain directly on the bone, usually in a horizontal line of tenderness. Symptoms worsen with activity and are relieved by rest. Radiographs taken at least two to three weeks after onset of symptoms may reveal the fracture, but are often negative. A more definitive imag-ing technique called bone scan will reveal the fracture. A period of complete rest is essential for the healing of these injuries. In summary, most cases of exercise-in-duced leg pain are shin splints and will respond to simple conservative measures. Professional evaluation by a sports medicine podiatrist is recommended for cases that don’t respond to simple measures.

shin splintsBy Richard C. Wilson, DPM, Melbourne Podiatry Associates

Shin splint pain is usually felt on the front of the leg.

13 Running Zone The STarTing Line

14 Running Zone The STarTing Line

15 Running Zone The STarTing Line

16 Running Zone The STarTing Line

Healt

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izes a

nd gi

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ays.

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e is a

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,000

pur

se in

prize

s and

gift c

ertifi

cates

for t

he

top se

ries f

inish

ers.

Serie

s Awa

rds

Regi

stra

tion

Pleas

e use

the b

ack p

age o

f this

broch

ure to

regis

ter fo

r any

of R

unnin

g Zo

ne Fo

unda

tion R

ace S

eries

race

s. R

egist

ration

is al

so av

ailab

le on

line a

t www

.runn

ingzo

ne.co

m/se

ries.

Day o

f rac

e reg

istra

tion

open

s 1 ho

ur be

fore a

ll rac

es. L

ate re

gistra

tion c

loses

10 m

inutes

be

fore e

ach r

ace b

egins

. Awa

rd ce

remo

ny w

ill be

gin im

media

tely

follow

ing ea

ch ra

ce.

Please

mail

all reg

istratio

n form

s to:

Runn

ing

Zone

, 369

6 N. W

ickha

m Ro

ad, M

elbou

rne,

FL 3

2935

Make

chec

ks or

mon

ey or

ders

paya

ble to

: Run

ning Z

one.

Fees

(Entr

y fees

are no

n-refu

ndab

le and

non-t

ransfe

rable.)

Serie

s Reg

istra

tion:

$1

50.00

* ($2

1.43 p

er rac

e vers

us $2

8.00)

Indi

vidua

l Reg

istra

tion:

$28

.00 (

befor

e Rac

e Day

)Ge

cko

Club

Mem

bers

: $2

5.00

(befo

re R

ace D

ay)

Indivi

dual

Regis

tratio

n:

$31.0

0 (R

ace D

ay)

Geck

o Cl

ub M

embe

rs:

$28.0

0 (R

ace D

ay)

Team

/Scho

ol Re

gistra

tion:

$25.0

0 (N

o Rac

e day

regis

tratio

n)*R

eceiv

e a $4

6.00 d

iscou

nt for

signin

g up f

or all

seve

n rac

es in

the s

eries

at

once

. Mus

t be r

eceiv

ed by

July

3rd, o

ne da

y prio

r to th

e star

t of th

e 20

13-20

14 se

ries.

Kid’

s Reg

istra

tion:

** $1

5.00

($20

Rac

e Day

)**C

hildren

12 ye

ars ol

d or u

nder

will re

ceive

a co

tton s

hirt.

You m

ay

upgra

de to

a tec

hnica

l shirt

by el

ectin

g an i

ndivid

ual o

r team

regis

tratio

n. (Yo

uth M

edium

& Ad

ult Sm

all siz

ing on

ly in c

otton

)Co

rpor

ate/O

rgan

izatio

nal G

roup

Rat

e:

Put to

gethe

r a gr

oup o

f 10 o

r more

partic

ipants

and r

eceive

a gro

up ra

te.

Call R

unnin

g Zon

e for

more

detai

ls.

Star

t A T

eam

Being

a pa

rt of

a tea

m ca

n be v

ery r

ewar

ding.

All y

ou ne

ed is

a mi

nimum

of 5

peop

le (1

perso

n of th

e opp

osite

sex)

that w

ant to

be

part

of the

team

. Eve

ryone

on th

e tea

m sa

ves $

3.00 o

n the

en

try fe

es an

d you

may

be ab

le to

start

traini

ng to

gethe

r for

one

or al

l of th

e upc

oming

race

s.

Team

Com

petit

ion

Gathe

r you

r fam

ily, fr

iends

and c

o-wo

rkers!

Tea

ms m

ust p

arti-

cipate

in at

leas

t four

serie

s rac

es to

be el

igible

for th

e seri

es aw

ard.

Awar

ds w

ill be

give

n to t

he to

p thr

ee te

ams.

Each

team

cons

ists

of at

least

five m

embe

rs wi

th on

e of th

e mem

bers

being

the

oppo

site s

ex. T

he to

p fou

r of th

e sam

e sex

and t

he 1s

t mem

ber

of the

oppo

site s

ex w

ill be

scor

ed.

Scho

ol T

eam

Cha

lleng

e: (E

lemen

tary a

nd M

iddle

Scho

ols O

nly)

An aw

ard w

ill be

give

n to t

he to

p thr

ee el

emen

tary o

r midd

le sc

hools

that

have

the l

arge

st pa

rticipa

tion.

The S

choo

l Tea

m Ch

allen

ge ap

plies

to ea

ch ra

ce as

well

as th

e ser

ies. S

choo

ls mu

st pa

rticipa

te in

at lea

st fou

r ser

ies ra

ces t

o be e

ligibl

e for

the

serie

s awa

rd. S

tuden

ts on

ly co

unt to

ward

s par

ticipa

tion

chall

enge

. Par

ents

and t

each

ers c

an fo

rm an

open

team

.(No

Team

Race

Day R

egistr

ation)

Elig

ibili

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ries r

aces

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core

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runn

ers a

nd w

alker

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ll age

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artic

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8 & U

nder

9-

11

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4 15

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20-2

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30-3

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40-4

4 45

-49

50-5

4 55

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60-6

4 65

-69

70-7

4 75

-79

80+

Scor

ing

& P

oint

sTh

e firs

t 10 r

unne

rs/wa

lkers

over

all w

ill re

ceive

100,

90, 8

0, 70

, 60

, 50,

40, 3

0, 20

, and

10 po

ints i

n the

open

comp

etitio

n. Th

e firs

t 10 r

unne

rs/wa

lkers

withi

n eac

h age

grou

p will

rece

ive 10

, 9,

8, 7,

6, 5,

4, 3,

2, an

d 1 po

int in

their

age g

roup

comp

etitio

n.

Race

Dro

p Sc

oring

will

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ces.

If you

partic

ipate

in all

7 ev

ents,

yo

ur lo

west

scor

e will

be dr

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d.No

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our a

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oup f

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ies is

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the

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At th

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17 Running Zone The STarTing Line

18 Running Zone The STarTing Line

A Running & Walking Club“Not Just for Lizards”

Promoting fitness & healthy, active lifestyles.

Membership includes:● $25.00 Off Coupon* on any purchase of $75.00 or more to Running Zone● Brooks Technical (not cotton) Gecko Club Tee-Shirt● Gu or Powergel● Laminated Gecko Club Membership Card● Monthly Newsletter and periodic email bulletins● Weekly Fun Runs / Walks – FREE● 10% Off All Running Zone Merchandise (all year long)● Discounts from other area businesses partnering with Gecko Club ● $3.00 Off All Running Zone Foundation Race Series Races● 10% Off All Training Programs offered

Membership Options & Pricing Annual Membership Plan – $40.00Kid’s Plan* (12 & Under) – $15.00

*$25.00 Off Coupon excludes Kid’s Plan

For more information contact: Running Zone Gecko Club, 3696 N. Wickham Road, Melbourne, FL 32935Call 321-751-8890 or visit www.RunningZone.com

FOUNDATION

19 Running Zone The STarTing Line