april 2014
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Official Publication of
APRIL 2014
Central Market Thrill of the Grill 5KBenefits the Plano ISD Education Foundation
DOC IN THE BOX April Showers Bring May Allergies
By Holly Johnson, M.D.
1982 Boston MarathonNot Maid for the Ego
By Bob Wallace
“Oooo! Ya Long-Eared, Fur Bearin’ Flat-footed Varmint!”
Ultra Lawns & Landscaping
REGISTER NOW
Meb Keflezighi is running through this issue in his Skechers! The fastest four people to email [email protected] the four page numbers where he is located will WIN a free pair of Skechers running shoes!
WIN NEW FREE RUNNING SHOES
Letter from the EditorChief Running Officer, Eric Lindberg
FARTHER, BETTER, FASTER, STRONGER!
I think it is safe to say SPRING IS FINALLY HERE! What a crazy winter season for all of us, not just us in the DFW area either…foreshadowing!
With the spring season comes change and we at DFWRUNS are going through a bit of that right now ourselves. Stop me if you have heard this story before, wait, you can’t!
When Sharon and I started DFWRUNS six years ago, the plan was simply to help running events in the Dallas/Ft. Worth area with their marketing, promotions and event management. That changed very quickly for us and, although our roots are firmly planted in DFW, our growth outside of the Metroplex continues.
In fact, I am writing this article on a flight to Washington D.C. to visit with a potential new client, as well as to meet with one of our largest national clients, the ZERO Prostate Cancer Run/Walk series.
“Our commitment to producing and marketing high quality active lifestyle events and promotions will never waiver.”
Come experience it! #OYLME Same great Social Runs, Same Great Race Management, Promotions and Marketing! www.oylmarketing.com
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MARKETING // PUBLICITY // SPONSORSHIP
WHO’S SHOUTING “On Your Left!”?
OWNERS & EDITORS IN CHIEF Eric Lindberg [email protected]
Sharon Lindberg [email protected]
WRITING & EDITINGCherilyn Wilson [email protected]
CONTRIBUTORSBrandon Gillingham [email protected]
Paul Hutzler [email protected]
Jessica Kane [email protected]
CATCH US!(IF YOU CAN)
Just barely four months into 2014, our staff has traveled to Fort Myers, Orlando, Houston, Austin and New Orleans to strategize and market our clients. In addition, we have also researched marketing and promotional opportunities beyond running at United States Tennis Association events, the CrossFit Games, Ironman Triathlons and even a Regatta. In fact, by the time you read this article, we will be back from Florida and off to New York, then back home to Frisco, Dallas, and Fort Worth to manage and market active lifestyle events.
With our reach broadening, the time has come to rebrand our agency. I talked about this a little over a year ago and we began some subtle changes like trademarking this ezine as, On Your Left! We launched a new facebook page and recently twitter and instagram pages as well and then our staff’s email addresses changed to a domain of OYLMarketing.com.
With OYL on this growth curve, we will be creatively developing new brand and event concepts, and working to increase the distribution of our eZine of which currently has 100,000 subscribers.
In addition we will be pitching our national race flyer distribution services. I am not the only race director who gets frustrated to find a box of flyers in the office AFTER a race has taken place.
But the more things that change the more they stay the same. Our commitment to producing and marketing high quality active lifestyle events and promotions will never waiver. As we grow we won’t lose touch with our DFW based clients like the Rahr Oktoberfest, Plano Balloon Festival Half Marathon, 5K and 1K, Form Follows Fitness, Central Market Thrill of the Grill and Spring Sprint.
We are very proud of the brand we have built with DFWRUNS and look forward to doing the same for On Your Left! MARKETING & EVENTS. We will do this through continuing to develop strong relationships with our clients and the active lifestyle community through our pillars of quality, passion and performance.
– Eric Lindberg
"Oooo! Ya Long-Eared, Fur Bearin' Flat-footed Varmint! "Ultra Lawns & Landscaping: The Rootinest Tootinest in North Texas
April is a historical month. It was in the month of April, way back in the golden era of American cartoons, when Warner Brothers Pictures,
Incorporated was founded (1923). Ironically, April is also the month in which grouchy, gunslinging prospector, Yosimite Sam, was first introduced on the black and white screen in 1943. He, along with Daffy Duck who also debuted in the month of April (1937), and hapless big-game hunter, Elmer Fudd, had an intense intolerance for rabbits, namely Bugs Bunny. Though Bugs Bunny was remembered as a carrot-chomping critter (“eh, what’s up Doc?”), rabbits will often eat over a hundred different plants including flowers, buds and blooms! Neither Yosemite Sam, Elmer Fudd nor Daffy Duck could outsmart the Wascally Wabbit, but leave it to a dedicated runner to be one step ahead of the game.
As the Stonebriar Spring Sprint’s rabbit logo clearly depicts, race day is fast upon us. The race’s spring theme also reminds us we may encounter more of those long-eared, fur bearin’, flat-footed bunnies bouncing through your newly blossomed flowerbeds too. Save your blooms from those marigold munchin’ vermin by hiring a company run by a runner. Whether giving back to the community in their support of the 5K in Frisco, or racing to protect your gorgeous gladiolas with all natural, biodegradable, and environmentally
safe rabbit repellent, Paul Smith and his team will finish your lawn with winning results. There’s nothing “Looney”, however, about the level of quality Ultra Lawns & Landscaping strives for mile after mile. (Servicing the Frisco, Plano area as well as Collin
County, Eastern Denton County, North Dallas and more.)
“We greatly value our customers and referral clients.” Owner, Paul Smith tells us. “We offer landscape design and maintenance based on the highest standards and excellence in customer service.” The number one goal is to exceed all expectations in their hiring practices and work ethic, and to remain distinguished among
the many other independents and companies out there. If your current lawn care provider is showing up randomly, or maintaining your lawn like they are sprinting the 100 meter dash, then find out what quality lawn care is really like by getting in touch with a team that goes the distance by emailing [email protected] or call 214-783-2923.
Smith takes the same professional approach to his business as he does his running. You don’t run 50 miles, manage a local specialty running retail store, volunteer in the local running club (North Texas Trail Runners), or race direct the NTTR Grassland’s 50M, 26.2 and 13.1 unless you can handle the scheduling, supervision and small details to get the job done!
As Yosemite Sam might say, “Don’t be an Idgit!” and call today! Let Paul & his team show you how they can enhance the value and visual appeal of your home or business’s lawn and landscaping.
Saturday, April 5, 201 4Stonebriar Community Church — Frisco
RACE ENTRY
CUSTOM DRYFIT EVENT SHIRT
TASTY FOOD SAMPLES
BEVERAGES
LIVE ENTERTAINMENT
What’s included?
sprinGsprint.net /StonebriarSpringSprint
Join US this SAturday!ADULT 5K: $25CHILD 5K: $5 ADULT 1K: $5YOUTH 1K: $5
(RACE DAY: $10)
PLUS: Don’t miss the post-race family festival with music,
food and great activities for the kids!
Regístrate ya!! Disfruta está Fiesta!
AND MAKE THAT A TRIPLE! By Cheryln Wilson
Ay, caramba! The 2nd Annual Cinco de Miler is coming back to Dallas on May 3rd and is offering
something entirely new! Introducing the “Triple Nickel” race option!
The Cinco de Miler is Dallas’ big kickoff in celebration of Mexican heritage and pride (as a result of the Mexican army’s victory over French forces at the Battle of Puebla on
May 5, 1862). In May 2014, however, those who live to Corre! Corre! Corre! can run a 5K and a 5-Miler back to back. Well-praised for its goody bags and cool swag, this race also yields an exclusive medal and “Triple Nickel” tech tee for those who register for both distances. Participants going to battle for this “Triple Nickel” will run the 5K first and then, upon crossing la línea de meta, will immediately head back out to run the 5 miler.
Dallas! Come out and celebrate the heritage that is an important part of our Texas history! Regístrate Hoy! No te la puedes perder!
He Said/She Said!One of last year’s participants told us, “We all
loved the yummy Mexican food and lots of beer at the finish.” Another said, “We enjoyed the singing of the Mexican national anthem in addition to the American national anthem before the race. The entire event was full of good energy… lots of people dressed up. They had a Mariachi band playing at the finisher’s fiesta and, of course, I got up and sang and danced with them.”
Featured Fiesta!All finishers will be
served a customary array of food including chips & salsa and a heavenly breakfast-style pastry — the Churro! (and chocolate sauce for dipping.) Beer served to participants 21 years of age and older
(wristbands administered at packet pick-up) and how better could you enjoy but in your souvenir beer stein?!
MAY your running shoes transform into dance shoes at the sound of trumpets, Mexican guitars and festive voices of the mariachi band!
Hats ON to Our Winners!Although this may be one of
the most festive and fun races you attend, don’t worry, the course is USATF sanctioned which means the distance has been certified for accuracy. So really shake those maracas because top 3 overall winners of both distances will be crowned with first, second, and third place sombreros!
Arriba! Arriba! Andale’! Andale’!(Triple Nickel overall awards will be given to the
top three male and female finishers with the lowest combined 5k and 5 mile chip time.)
5k runners get the gray shirt, 5 mile runners get the green shirt and Triple Nickel runners get the green shirt with a triple nickel patch on the sleeve, plus the medal!
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Spring SprintFrisco, TX
Saturday, April 5, 2014RACE WEBSITE
Rahr Oktoberfest Social Run Fort Worth, TX
Saturday, April 5, 2014RACE WEBSITE
Pub Run Social Run Dallas, TX
Thursday, April 17, 2014VIEW DETAILS
Cinco de MilerDallas, TX
Saturday, May 3, 2014RACE WEBSITE
SURVEY SAYS…Our goal each month is to learn where
improvements can be made so we analyze the results and read every single comment our
readers add. We aim to understand what is most important to our clients, their customers (you!), and the events we manage. Thank you for the hundreds who took the time to answer last month’s questions about unclaimed Age Group Awards. If we learn why these trophies are not important to runners, then we can reassess where money may be better spent to improve your race day experience. When asked, “Why don’t you pick up your age group award?” The answer was as clear as an engraved winner’s pint. The consensus was that it just takes too long for awards to be announced and handed out. People need to get home to their other commitments so do not stick around to gather their prize. Our race directors are already in discussions about how to address this issue going forward but we’d also like to shed some light on the process we are up against and circumstances which must be taken into consideration.
As the first runner crosses the finish line, we work with our race timers quickly tallying results for each age group. Keep in mind, however, that the first person to cross may not be the fastest. Perhaps the fastest runner started in the back of the crowd, set of his chip timer after crossing the starting line timing strip 10 minutes after the front runner. This runner, (let’s just call her Cherilyn Wilson for sake of accuracy), runs a 5:58 minute mile the entire
distance and ends her chip time in far less time than Mr. Ribbonbreaker. Cherilyn is now the overall winner so she is sure hoping the awards ceremony hadn’t started yet because that award belongs in no one else’s sweaty palms but hers! But what if Cherilyn is in the 26-30 year old age group? (Again, just for accuracy’s sake.. eh ehm.) Results are constantly changing during the race because age group winners in both male and female categories need to be adjusted to ensure people like Miss Wilson don’t take away the 1st Female 26-30 age group award from her deserving competitor as well.
Also, we must be cognizant of walkers and children who may include a 78 year old or a 6 year old who is one of few, or even the only participant in their age group that day. We want to ensure everyone goes home with their award… if they want it! Our survey also provided us interesting perspective about what kinds of awards our participants want badly enough to hang around for. As we continue to evaluate how we can improve and speed up this process, we will also design exciting new ways to congratulate you on your win. From our survey, it was key to learn many preferred awards outside of the standard medal, plaque or glass block, so be sure to read next month’s issue to find out what steps we’ve already taken to make you shine!
Thank you, again, for taking 30 seconds each month to provide us such imperative feedback! We’re on it!
Central Market Thrill of the Grill 5K Benefits the Plano ISD Education Foundation
Why “Central Market Thrill of the Grill 5K”? Understanding the “Central Market Thrill of the
Grill 5K” is understanding the mission of the Plano ISD Education Foundation —“helping all students in Plano public schools achieve their full potential by providing financial support to educators and academic programs.” A casual, welcoming and comprehensive race benefitting the Plano ISD Education Foundation is the perfect fit for an organization committed to offering a quality educational experience to all 55,000 students in Plano ISD.
The Education Foundation believes that strong community support is essential in building and sustaining a premier public school system. Our community is strengthened by an exceptional school district which continues to attract new residents and businesses to the area. Facing state funding challenges, the Plano ISD community voted last year to adjust the tax rates that fund our schools, allowing the district to balance its budget and maintain its current educational offerings. The Education Foundation endeavors to keep the district at the forefront of excellence by generating private support for priority projects for which tax dollars are not available.
As we plan this year’s event to be held on Saturday, May 17, at Central Market in Plano, we
are reminded of the event’s modest beginning five years ago with a conversation with Central Market on how we could raise money for our school district. The “Central Market Thrill of the Grill 5K” is a unique event benefitting the Plano ISD Education Foundation that allows the community as a whole to come together in support of the district. The run has grown to become one of the Education Foundation’s signature events with the support of Central Market.
The Plano ISD Education Foundation is a 501(c)(3) nonprofit organization with the mission to help all students in Plano public schools achieve their full potential by providing financial support to educators and academic programs. The Foundation provides grants to educators, programs that support academic enrichment to Plano ISD students, emergency assistance for teachers and staff members in crisis, as well as programs aimed at recruiting and retaining quality teachers. To learn more about the Plano ISD Education Foundation, contact Executive Director Carlos Sastoque at 469.752.8272.
We’re thrilled to share our ideas on how your organization can make a strong annual impact on the community. Just ask! 214-339-7867.
THRILL OF THE GRILL 5K
REGISTER NOW
GRILL & CHILL!
RUN OR WALK
HOT BREAKFAST Provided by Central Market
SWAG! Dry-Fit Technical Shirt
BACKYARD BBQ PARTY & LIVE JAMS
SATURDAY, MAY 17, 2014
CENTRAL MARKET IS HOSTING A THRILL OF THE GRILL PRE-RACE PARTY ON FRIDAY, MAY 16TH FROM 4-7PM WITH SCOTT SHELBY. CHICKEN RUN MOVIE STARTS AT SUNDOWN.
Benefiting
/thrillofthegrillTHRILLOFTHEGRILL5K.COM
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Rahr Oktoberfest Social Run Ft. Worth, TX
Saturday, May 3, 2014RACE WEBSITE
Gladiator Rock ‘n’ Run Dallas, TX
Saturday, May 10, 2014RACE WEBSITE
Pub Run Social Run Dallas, TX
Thursday, May 15, 2014VIEW DETAILS
Central Market Thrill of the GrillDallas, TX
Saturday, May 17 2014RACE WEBSITE
1982 Boston Marathon Not Maid for the EgoBy Bob Wallace
One of the many famous stories over the 100 plus years of the Boston Marathon is the “Duel in the Sun” featuring a sprint to the finish
between Alberto Salazar and Dick Beardsley. Both runners finished under 2:09, which was a first in itself.
My Boston experience that year is much less known but very memorable to me.
At the time I was an adidas sponsored runner. The day started with two vehicles (woodies) pulling
up outside our hotel to pick up “Team adidas” which included Grete Waitz who won 6 Boston Marathon races in total. She, her husband Jack, and a couple of adidas minders took off for the starting line. The rest of us (about 10) who were left got into the second
station wagon where I was tucked away in the fetal position in the very back.
We arrived about an hour later at the house that adidas had rented near the start line. Grete & Jack had the main floor, the rest of us were ushered off to the basement to wait.
It was a hot day, the race in those days started at noon. At the start line, behind the ropes I found myself getting advice from a fellow runner.
“Have you run this (race) before?” he asks.
“Nope.” I respond“Watch the first 10 miles, they’re
all downhill. You’ll go out too fast.”I’m sure I grunted an
acknowledgement to his statement.Sure enough, at 10 miles I see
the race clock & it’s around 50 minutes. I feel a hand on my elbow. “I told you, you’d go out too fast”.
“Crowd control was not a priority in those days so I made my way up Heartbreak Hill sucking on exhaust fumes…”
MARKETING // PUBLICITY // SPONSORSHIP
ZERO Prostate Cancer Run Chicago, IL
Saturday, May 31, 2014RACE WEBSITE
DFWRUNS National Running Day Celebration
Wednesday, June 4, 2014RACE WEBSITE
Joe’s Run Ft. Worth, TX
Saturday, June 7, 2014RACE WEBSITE
Dad’s Day 5K Houston, TX
Saturday, June 14, 2014RACE WEBSITE
Who is this person? I never found out who he was, but it wasn’t a push to accept his assumption regarding my pace.
So I struggled on. Due to the weather the crowds were out in their multitudes, grilling, drinking and yelling. Crowd control was not a priority in those days so I made my way up Heartbreak Hill sucking on exhaust fumes of a police motorcycle who was cutting a path through the crowd because the runners were so spread out. By the time I finished the race, I was sunburnt and dehydrated.
Entertaining finishers at the end of a marathon was not a big deal then. I had no one waiting for my arrival but when I crossed, someone told me where I had finished. I made my way directly to the Sheridan Hotel (the adidas headquarters) next to the finish line, excited about my place but eager to get out of the sun.
Up the elevator I went, in my running gear within 10 minutes of finishing. Once on the floor where
the adidas officials had my change of clothes I encountered a maid pushing a cart full of dirty laundry. I stood aside so she could get past. She stopped as she got next to me.
“Did you run the marathon” she asked in an accent that I didn’t recognize.
“Yes!” I responded, with a grin from ear to ear.“How did you do?“I came 9th!” still holding onto that grin“Better luck next time”, and off she went looking
for the next un-serviced room.In a split second she had wiped that grin off my
face and totally deflated my ego. I was devastated that in the first conversation after the race, my overall results were shot down completely. I dragged myself off to the room to get my gear, head down, hoping not to speak to another soul.
I don’t remember a lot of details of the race itself, but I’ll never forget the brief conversation in the hallway of the Boston Sheridan.
HOW IMPORTANT IS POST-RACE ACTIVITY? WHAT MAKES YOU HAPPY TO STAY LONGER?
TAKE SURVEY
April showers bring May flowers, sunshine, and a much needed reprieve from this year’s polar vortex, but April showers also bring on spring
allergies. For runners who are also allergy sufferers, this stinks! You are finally ready to break outside and run the roads when your eyes, nose, and lungs are screaming, “NO! Too much pollen!”
Approximately 10-30% of adults and 40% of kids in the US have allergies. (American Family Physician 2009 Jul 1; 80(1): 79-85.) Allergies can be seasonal meaning they only happen during certain times of the year (usually in the spring with rising pollen counts), or they may be perennial meaning they happen all year long (due to dust mites, mold, animal dander, fungi, or occupational exposure). Allergies can affect your nose, lungs, eyes, and skin.
Patients who have allergic rhinitis suffer from nasal congestion, runny nose, sneezing, itching,
sinus headaches, and tiredness. Ninety-five percent of patients with asthma also suffer from allergies (according to WebMD and weather.com) which means they may have
coughing, wheezing, and shortness of breath along with other allergy symptoms. Anyone with allergies can also tell you that often their eyes itch, water, and get red. Some people even get an itchy, dry skin rash when their allergies flare-up.
Treatment for allergies starts with a proper diagnosis. If you think you have allergies, see your doctor and get allergy tested so you can identify
precisely to what you are allergic. Then, first line of treatment is environmental control. If you are allergic to pollen, avoid going outside during high pollen counts, roll up and close your windows, and shower after you have been outside to rinse off pollen that has clung to your skin and hair. (This is especially true at the end of a run or before bedtime. Don’t go to sleep wearing what you are allergic to!) If you are allergic to mold, avoid sources of moisture, replace any contaminated materials around your home, and clean nonporous surfaces with bleach. For dust mites, clean your home and replace your AC filter regularly. For animal allergies, avoid having a pet. (Sorry, Fido!)
The weather can certainly wreak havoc on any runner’s good intentions for exercise. According to weather.com wind can increase pollen and mold distribution. Smog will worsen allergy symptoms especially one to two days after exposure. Cold weather can trigger exercise induced asthma.
Doc in the Box APRIL SHOWERS BRING MAY ALLERGIESBy Holly Johnson, M.D.
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“Treatment for allergies starts with a proper diagnosis.”
Although wet weather can temporarily clear the air during and after a heavy rain, it can stimulate grass growth which leads to increased pollen counts in late spring and early summer.
According to WebMD, “When a thunderstorm rolls through, prepare for an allergy attack. Why? The winds stir up both mold spores and tiny particles released by pollen grains. "It starts while the sun is still shining," says Richard Weber, MD, an allergy specialist with the National Jewish Medical and Research Center in Denver. ‘It has to do with updrafts that often precede thunderstorms. They cause mold spore counts to go up astronomically, 100 times higher than normal.’
As the storm passes through, winds also disrupt the grass pollen grains on the ground, causing them to release tiny particles — particles that are 1,000 times smaller than the pollen grains, says Weber. ‘The particles don’t show up on any pollen count. But a wave of cold air will sweep the stuff off the ground — blow it just high enough to hit people in the face.’ "Because the particles are so tiny, they are inhaled deeply into the lungs causing serious problems," he explains.
“During a rainstorm, the pollen in your environment gets saturated and fractures, releasing small particles into the air at a much higher concentration,” Warner Carr, MD, an allergist and fellow of the American College of Allergy, Asthma, and Immunology explains on weather.com. “When patients inhale them it causes a syndrome called ‘thunderclap asthma.’”
If you are a runner who suffers from allergies, when the pollen counts rise, it is smart to move your workout indoors. You will get the same benefits without all the sneezing and airway irritability that will only slow you down.
To check the pollen counts near you, check out pollen.com or weather.com.
After controlling environmental sources (of allergens), there are many over the counter (OTC)
and prescription (Rx) medications to help with allergies. For mild to moderate allergy symptoms, the first line Rx is a nasal corticosteroid. It is the most effective treatment out there. Second generation OTC antihistamines are next in line in the arsenal against moderate to severe allergies and include loratadine, desloratadine, fexofenadine, and cetirizine. Intranasal antihistamines, oral and topical decongestants, and nasal saline are some other treatments that can be tried. As a last option, allergy shots, otherwise known as desensitization under the watchful eye of a specialist, are available.
Of note, there are also people who have nonallergic rhinitis. These patients have the same symptoms as allergy sufferers, but their problems are brought on by a sudden change in temperature and humidity, not pollen! These people test negative for allergies, and they do not respond to antihistamines because they don’t have allergies!
April showers, May flowers… and grasses and trees and other pollen producers… won’t slow you down if you know your specific diagnosis, if you pretreat an hour or so before your run, and if you avoid running outdoors when pollen counts are high. Be smart, and always say, “Bless you!”
Please Note: The info in this article is not a substitute for medical advice from your own physician. Dr. Johnson and DFWRUNS/OYL! are not responsible for asthma and allergy attacks, pollen counts, or thunderclap anything.
DOC IN THE BOX, CONT.
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They say that doctors make the worst patients. In Pick It and Flick It, Holly Johnson, M.D. affirms that it doesn’t have to be that way as she shares the emotional, spiritual, and physical reality of how she conquered a potentially devastating diagnosis and kept away the demons of hopelessness, uncertainty, and fear that commonly paralyze any person who is faced with a life-altering event. In this true story of doctor-turned-patient, she squashes her inner enemies with a hit of humor, a punch of grace, and a few temporary tattoos. Written just for you, Dr. Johnson shares her own prescription for healing that she wrote when her body staged a revolution so she could undergo an evolution.
PIck It and Flick It!By Holly Johnson, M.D.
WATCH VIDEO
LEARN MOREtatepublishing.com
BE INSPIREDtwittter.com/DrHollyJohnson
LIKE & CONTACT
GET YOUR COPY NOW!
PURCHASE NOW
In last month’s edition you read about #DFWRUNS #ResolutionRevolution. Eric Lindberg and I pretty much summed up that the world of runners see
each other as one big family. Runners also see the running scene the best when they’re with their best buds. What would you do without your buddies around the running scene? It wouldn’t be the same without ‘em! What would #DFWRUNS #OYLME do without our Promotional Pace Leaders (PPL’s)? They’re a huge part of #DFWRUNS. You all know who this gang is, right? They’re our awesome part-time staff you see at every event we do. When you’re at Rahr and your being checked in, out, and are given that important tab for your beer tickets… those are our PPL’s! They set the water on the routes for you, make sure registration at our events is flowing smooth, promote #DFWRUNS #OYLME race events at race expo’s and are some awesome pace leaders making sure you’re going the right way and are safe.
Currently, I know one of our PPL’s has an Illiotibial-band issue going on so I think it’s appropriate to give some advice to him and help those having the same issue. The Iliotibial band (aka IT band) is that long band on the outside of your leg extending from the hip essentially to the knee area. A lot of hamstring
injuries can be confused with an IT band issues, as well vice versa. The primer of suggestions of strength exercises here is for that IT-Band. Most IT
band issues have knee pain and extend up from there to the hip, which could potentially end with a nice knot in your leg if it gets worse. How do you strengthen this area to prevent knots from developing after knee pain? Stretch this out correctly without overstretching or making the injury worse.
Like any injury rest is always good for you. But, you also need to make sure you’re working the general area and its surroundings to strengthen back up what is weak at the moment. Hitting the yoga mat and taking your time with a foam roller is a definite plus. Roll that baby out! It hurts rolling, but it works! I would also recommend doing some exercises with the elastic bands. You can practice leg lifts with the elastic bands wrapped on the outside the ankles. When you’re doing the band exercises, let the resistance from the bands strengthen the legs and take your time as you lift. Don’t be in a rush. Lunges and squatting are also great ways to strengthen this IT-band area also. Hold the lunge against a wall for 20-30 seconds without bouncing 2-3 times during your exercise routine.
Stretch, Strengthen & Strategize!STRETCH YOUR PROMOTIONAL BUCK WITH OUR PPL’SBy Brandon Gillingham
Our Promotional Pace Leaders are here to help you stretch your promotional buck! Call 214-339-7867 to stretch the reach of your brand by utilizing our awesome PPL’s.
April brings showers, it brings growth, it brings runners to Heartbreak Hill.
Just about 2 weeks from the 118th running of the Boston Marathon on April 21st, when fellow Boston qualifiers from DFW are nearing the end of their training schedules, I know the question that seeps through even the strongest egos, did I do enough?
After grabbing my BQ in December 2013, the hill training plan was quickly devised in my mind. Hill train every week and incorporate more hills into all other daily routes. I was not going to feel like crud on mile 16 of that course again. But when a stress fracture in my second metatarsal soon followed my year long bout with Plantar Fasciitis, official training never really began and the answer to that haunting question became evident. (There. That’s my disclaimer, so if you see my finish time, don’t judge.)
For others, however, it may not be too late! There may just be one more day this week to squeak in that one last hill session in enough time to suitably recover and taper!
WHERE DO ALL THE COOL KIDS HANG OUT?The DFW metroplex is sparse in the way of steep
summits and climbing crests, so most runners can’t keep their practice peaks secret for long. I asked a few of this year’s Boston Marathoners where they hit the best hills for training and they were happy to share their heartbreak hideaways.
DALLASHere’s a suggested route just north of White Rock
Lake. The entire 6 miles is hilly. This route is busy on Tuesdays so (go forth and conquer!) introduce yourself to some folks and tag along! The run has a total ascent of 71.97 ft and a maximum elevation of 568.57. Parking is easy at Norbuck lot or Flagpole Hill and alternatively, there’s easy access off the White Rock Trail.
You’ll often see Lukes Quick Beat group doing their hill repeats on the dirt trail from Norbuck Park as well. They know what they are doing so get their 411.
Or check out the hills between miles 2-9 on this run!
Next time you’re enjoying the flat trail around WRL, head over to the Lakewood area for some of these slopes to get your heart breaking. Either park and start from Dalgreen (leaving the lake) or park near Fisher Road & Lawther to begin. These miles are mostly rolling hills with the steepest hills around Tokalon Park and Winstead. Whether you find yourself loving it or hating it, remember this; Better to have loved and lost than to never have loved
Jaunt JunkieHEARTBREAK HILLSBy Cherilyn Wilson
MARKETING // PUBLICITY // SPONSORSHIPat all! So get Loving! The very steep & difficult Loving Ave. hill is up next — just in time to dump your pumping heart onto a longer one on W. Shore Drive.
ROCKWALLAs long as we’re breakin’ hearts, head to Rockwall for
one hill which The Rockwall Running Club refers to as, the “Girlfriend.” When asked how this curvy beauty got her name, veteran member, Kyle Hemmer explains, “Because she requires to be visited frequently, otherwise, she slaps you silly when you take too long to come around!” Though the RRC was cautious to kiss and tell, they did give me a glance into their little black book which leads me to strongly encourage you to meet her (she puts the “ow!” in “wow!”) during some of the RRC’s infamous “Hemmer Hills!”
VALLEY RANCHPark at the intersection of Belt Line Rd. and MacArthur.
Head south on MacArthur and take a right onto Ranchview Dr. This road is rolling hills the whole way but when you hit Ranch Trail turn left down the hill and do your repeats here! If this isn’t enough for you, continue down Ranchview a little farther until you cross N. MacArthur again because there’s a double-D grade mound that will have you begging for your car. This route is an out and back so save some steam for the rolling finish.
Whether training for Boston or not, “there is some evidence that running hills can produce improvements in running economy similar to those that occur through ‘normal’ resistance training.” In the 2nd edition of the book, Advanced Marathoning, Pete Pfitzinger and Scott Douglas explain it is like lifting weights, using your own body weight as the resistance, while simultaneously building your cardiovascular system. The book also goes on to say, “Anecdotal evidence for the benefits of hill running comes from the Kenyan and Ethiopian runners of today and goes back to coaching legend Arthur Lydiard and the great New Zealand runners of the 1960’s and 1970’s. The best runners in the world run hills day after day. Of course, genetic factors separate elite runners from recreational runners. But it certainly appears that hill training is an important element that, unlike your genes, you can influence.”
In summary, love ‘em or hate ‘em, hills will help you improve. I’ll hope to catch you this week out on one of these routes, just don’t go breakin’ my heart.
Send us your compliments for our running events (or any other races) you’ve done recently. Every compliment improves our chances of winning the hearts of city officials when making awesome requests for your race! Thanks!
COWTOWN MARATHONCITY: Fort Worth, TX
COMPLIMENT: Amazing volunteers and fun course. Even the residents were great and handed us food while we were running.
ALAMO 13.1CITY: San Antonio, TX
COMPLIMENT: Well marked course, Nice shirt and finisher medal.
COMPLIMENTS DEPARTMENT
COMPLIMENTS FORM
You know the phrase, “Curiosity killed the cat.” Well, it didn’t.
Trust me, since growing up in southern California under the influences of Disney, this kitten is always purring with curiosity.
“We keep moving forward, opening up new doors and doing new things, because we’re curious… and curiosity keeps leading us down new paths.”
– Walt Disney
There cannot be more truth in this quote as it pertains to my personal mission at On Your Left! MARKETING & EVENTS. We are heading down new paths with our newly branded national name, but with one of our clients, ZERO – The End of Prostate Cancer, as well. This year, we will be managing new events in new Cities from coast to coast from my favorite wine country in Napa Valley, to yummy Dippin’ Dots in Paducah, Kentucky. We’ll be kicking off events with the vigor of O. Henry’s Cisco Kid in Greensboro, NC and then riding toward the Gateway Arches and home of American Brewing Company Anheuser-Bush and famous Budweiser Clydesdales in St. Louis. Then, we’ll drop anchor on the sunny west coast of Florida with the Gasparilla pirates in Tampa.
CHANGE IS THE ONLY CONSTANTSome folks dislike new things, they don’t like
change. Early in my entrepreneurial career a mentor told me, “Change is the only constant in building a new company.” Now, I write this article on return from Washington D.C. where we met with one of our biggest clients, ZERO – The End of Prostate Cancer. They echoed the same sentiments in discussions of how they are constantly changing, evolving and looking for ways to spread the message about
prostate cancer awareness and fundraising so they can end prostate cancer.
In each new City, ZERO partners with local groups such as urology practices and individuals who want to raise money for the mission. These new Cities have taken on the job of producing a run/walk, while at the same time fundraising and spreading awareness about early testing and detection in the community at large. They are curious — about how to create a new event in the sea of 5K’s and how to stand out from the rest so they are successful in their efforts for participation and fundraising goals.
Like Walt Disney, together we embark alongside our clients to open new doors and lead the series down new running paths. Often when we are hired for event management or ‘race directing’ we forget that our job to make these events the best they can be goes beyond getting a city permit, setting out cones and portable restrooms. It’s also about making these new cities shine, channeling our curiosity in order to find those most passionate about fundraising and to make the race someplace where running dreams can come true.
“Disneyland, where dreams come true.”
I feel like I’d always been in search of my own Disneyland and finally found it in running and the active lifestyle industry. Thank you, Walt Disney, for the runspiration.
Race Director's BlockTHE FAST & THE CURIOUSBy Sharon Lindberg
TAKE FLIGHT!1 / 2 M A R AT H O N
5 K R U N / WA L K
1 K F U N R U N / WA L K Join us on an epic running adventure, complete with a tasty hot breakfast and live music post race. All participants receive two admissions to the InTouch Credit Union Plano Balloon Festival.
DAZZLING 1/2 MARATHON FINISHER MEDAL WILL KEEP YOU SOARING!
REGISTRATION IS NOW OPEN! PlanoBalloonFest.org
SUNDAY, SEPTEMBER 21Oak Point Park — Plano, Texas
In her role as the Special Event Supervisor, Karen
Williams helps to ensure we do not get snagged in cobwebs during the permitting processes. This is vital to On Your Left! MARKETING & EVENTS as we promote and manage various races in Plano that keep growing in numbers like the Zombie Apocalypse such as, the Haunt Jaunt 5K, the Plano Balloon Festival 5K, 10K & Half Marathon, and the fast approaching Central Market Thrill of the Grill 5K.
Karen has worked for the City of Plano since 1990 and nearly 20 years ago, transferred into the Parks & Recreation Department’s special event area. She
is like a Jack-O-All Trades in our eyes because of the many ways she assisted us with the Haunt Jaunt 5K and is why we high-five her this month.
“At the end of an event, we often heard how the organizers enjoyed working with the department representatives who are a part of the permitting committee and how they like the ease of the system…” Williams tells me. “… filing
the permit application starts the process in all the necessary departments without the organizer having to contact each department and/or try to figure out which departments they should be contacting.”
During the permitting process, proposed routes are driven by the Special Event Sergeant to identify alternate traffic routes for vehicle detours,
estimate volume of traffic being displaced, alternate routes that may affect fewer cars and businesses, and determine the number of volunteers, cones, and barricades needed to divert vehicles out of runners’ route. “In my role with the City of Plano, I get to work with a great group of people who are interested in hosting events, some small, some large, some that benefit wonderful foundations with noble causes in the Metroplex while the goal of others is to provide family entertainment to our community.” Karen explains. “My role [to guide organizers through the permitting process] includes permits for food/beverages, tents, amusements, signage and road closures. Working with the various organizations is one of the best parts of my job.” She goes on to say that one of the challenges she often faces is guiding a whole shebang to another location or date due to the demand for our facilities and resources.
We thank you, Karen, for ensuring our plans don’t become a complete horror show!
Fist Bumps & High FivesFOR MAKING OUR JOB SO EASY, IT'S SCARYBy Cherilyn Wilson
“… I get to work with a great group of people who are interested in hosting events, some small, some large, some that benefit wonderful foundations….”
SPRING KICK-OFF SOCIAL RUN
CINCO DE MAYO SOCIAL RUN
I'M YOUR ICE CREAM MAN SOCIAL RUN
'MERICA! GET YOUR POPSICLES
RUNNING FOR THE 4TH OF JULY SOCIAL RUN
Run.HAVE FUN WHILE GETTING READY FOR RACE DAY
Party.SEPTEMBER 27TH
DON'T MISS!Rangers
Tickets
Giveaway!
Abby RoadNEVER CROSSING WILLPOWER OFF THE LISTBy Abby Werner
Most days, especially during the school week, I’m going nonstop. I’m an extremely busy person. Whether in classes, or helping to organize the
upcoming school dance, practicing my flute, or at track practice, I am always moving. Because of everything that I have going on in my life, I tend to stress a lot. One of the ways I deal with my stress is by running.
When I’m running, life is good. I am clearheaded and relaxed. I get a chance to look around and to take it all in. It also allows me time to think. This may seem weird, but most of the time when I’m running, I’m creating lists in my head. Those lists are what keep me organized — what homework I need to complete, what teachers I need to talk to in the upcoming week, and so on. Without those lists I make during my runs, I would be an irresponsible mess. Not only does running help me to organize my life, but “studies show that teens who do aerobic exercises — like running and swimming — have bigger brains” (Exercise Boost). I believe running also helps me to do better in school, which is always my number one priority.
Speaking of school, track season is in full swing. I have practice 3-4 times a week with meets on Thursdays. Since no one particularly enjoys running around in circles all of the time, our long distance runners usually practice in the fields around the school. It’s very similar to cross country practice, except when we are timed. My favorite kind of practice is when my coach just turns us loose for 20 minutes and lets us run wherever we want. I put in my headphones and continuously trace the perimeter around my school. Before I know it, practice is over and I can go home.
So far, we’ve had two meets this season. Three more to go. My coach has had me run the 2400, (one mile) both times and I’ve shown improvement. At a track
meet, the 2400 is first on the schedule, so I get there, run my race, and leave. When they shoot the gun, I sprint the first curve and then settle into my pace. For the next four laps I just try to keep my pace steady. I usually get lapped in the beginning of my third lap but I never let it affect me too much. My last lap is when I really start to push, even though I’m exhausted. I sprint the last 100 meters, making sure I use every last drop of energy I have.
Both meets I’ve finished in last place by a lot, and my time has never been close to track star worthy. I’ve had a few people boo me because I’m too slow and I’ve even had other runners criticize me under their breath as they lap me. I block it all out though when I see that I’ve improved sixteen seconds in one week, or when my teammates and family congratulate me at the finish line. The biggest thing I’ve learned because of track is that it is all mental. I could listen to the people mocking me and give up — which is what they want. Or I could rise above that and work to improve. Running is something I’ll probably never be the best at, but I think that’s a good thing. It’s humbling to work at something and not always excel. I think in some ways it pushes me to excel in other areas of my life to make up for it. It’s actually kind of funny to look back and see how many positive ways running connects to my life.
“How Exercise Boosts Your Brain.” Sanford WebMD Fit. Sanford WebMD, 23 Dec. 2013. Web. 10 Mar. 2014.
