A Bi-Monthly Publication for Tulsa Running Club Members

T • R • E • A • DTulsa Running Club’s Entertainment, Activities & Dates

Tulsa Running ClubContact Information

Mail: P.O. Box 3304Tulsa, OK 74101

Hotline: (918) 512-1872

E-mail: info@tulsarun-ningclub.com

Web : www.tulsarunning-club.com

www.tulsarunningclub.com April/May 2011

P.O. Box 3304 Tulsa, OK 74101

Also in this issue

President’s Note.........2 Race Calendar.............2 TRC Board Duties.....4 Tails on Trails.............6 Nutrition News..........7 Running Safety...........8 Featured Race...........11 Local Runner............13 Footnotes..................14 Starting Young.........16 YMCA Efforts..........18

The Tulsa Running Club is a non-profit organization whose purpose is to promote the benefits of running and walking by providing social, financial and moral support to Tulsa and the surrounding communities and to establish camaraderie among runners and walkers of all ages and abilities.

The Luck o’ the Irish

Perhaps it was the weather, or the fact that everyone was wear-ing their luckiest green, but the 2011 Saint Patrick’s Day 5k was a phenominal success!

As you may know, the run is a wonderful fundraiser for the Special Olympics of Oklahoma, but is also one of the Tulsa Running Club’s largest fund raisers, as well. We are cer-tainly proud of the relationship between the Special Olympics and the Tulsa Running Club and were overjoyed at the response.

The weather was beautiful and

the runners showed up in full force to raise funds for SpecialOlympics Oklahoma and Tulsa Running Club.

More than 2,600 runners participated in the 29th Annual St. Patrick’s Day Run! Clay Mayes III, from Claremore, was the overall winner with a time of 15:24. Jen-nifer Sloan took the women’s top award with a time of 18:39.

The master’s runners had a very strong

showing with Daniel Mutai win-ning the men’s masters division and Terri Cassel winning the women’s. The 1 mile was won in amazing fashion with 13 year old Bailey Base coming in first with a time of 5:56!

Runners stayed around for door prizes, free food and drinks, Jupiter jumps and awards. Don’t forget to be friends with Lucky Leprechaun on Facebook at www.facebook.com/lucky.leprechuan.

May the wind be always at your back...see you next year.

Photos by Bland Bridenstine

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Race Calendar April 20119 - Muskogee Run9 - Redbud Classic (OKC)16 - Daring Dickenson Dash (BA)16 - Verdigris “Give-N-Go” 5k (Verdigris)16 - Stride for Strong Kids (Owasso)16 - Remeber the Ten (Stillwater)17 - Spring Fever Tri (Claremore)23 - OSU Osteopathic Scrub Run (Tulsa)25 - Warrior Princess Trail Run 30 - K9K Race for Independence (Tulsa)30 - Race Against Racism (Tulsa)

May 20111 - Oklahoma City Memorial Marathon1 - Xtreme 5k (Tulsa)6 - Cinco de Mayo Run (Tulsa)6 - St. Joe’s 5k Run (Muskogee)7 - Hope Rains 5k Cross Country Race7 - Ready..Set..Run! 5k (Tulsa)14 - Rooster Run 5k (BA)14 - Full Moon Run (Tulsa)20 - TATUR Undie Run (Tulsa)21 - Aquarium Run28 - Day Ohn Day Run (Tulsa)28 - Renal Run (Tulsa)28 & 29 - Andy Payne Memorial Races (OKC)30 - Maple Ridge Memorial Day Run

June 2011

3 - Kidney Klassic 5k (Tulsa)4 - Hospital Hill Run (Kansas City)4 - Panera Hunger Run (Tulsa)11 - Runaway 5k (Tulsa)

From the TRC President...By Shawna Simpson

Sources: www.oksportsandfitness.com, www.run-nersworldtulsa.com, www.arkansasrunner.com & www.marathonguide.com.

Please note: Articles submitted for this publication are the opinion of the author.

2011 Newsletter Advertising Rates

Receive a 10 percent discount if you purchase three or more ads per year (you must pay in advance). Ads are due by the 20th of the month for the following month’s newsletter. To schedule an ad, please send an e-mail to info@tulsarunningclub.com.

• Business card size ad: $20• ¼-page ad: $40• ½-page ad: $55• Full page ad: $100

For them We run

We Run to Remember

www.OKCMarathon.com • (405) 525-4242

11 th Anniversary Run

The Eleventh Annual Oklahoma City

Memorial MarathonMay 1, 2011

It seems like just last week I was putting on tights and running in the cold. Wait, it was last week. But now the beautiful weather is starting to show up. I think the St. Patty’s Day 5k got the first dose of great weather and it was wonderful to see so many of you at this wonderful event. This event raises much of the Tulsa Running Club’s operating costs for the year, as well as supporting an incredible charity. Congrats to all who ran such a great race.

With the great weather comes even more races. Look for more and more TRC Sponsored and endorsed races coming soon. We kick off the month with the brand new Muskogee Run, a 15k set in the heart of Muskogee. You will want to be a part of this inaugural race! The Verdigris “Give-N-Go” and the Race Against Racism are two great TRC sponsored events this year, as well. Please note, the annual Adud-dell Run has been postponed to a later date when the trails are available. The streak is not ending!

The first of May sees many of our members running events at the Okla-homa City Memorial Marathon. We wish you the best of luck in this very heartwarming event. It is one of my personal favorites, and I hope it is yours, as well.

Some new races are also filling the May calendar as well, such as the Rooster

Run in Broken Arrow and the Undie Run in Tulsa. Also joining the mix for those not competing in OKC is the Xtreme 5k. We are excited about these great new racing opportunities!

Other things you will see in the next months are social nights after the track workout at the University of Tulsa. The TRC will be providing refresh-ments as well as some giveaways after the workout. If you haven’t made it out to the track, this would be great opportunity. This workout is for all abilities and is a great way to get faster and learn pacing. Keep your eyes on your email for the dates we will have these events!

Finally, I will use this as another oppor-tunity to recruit for your Tulsa Running Club Board of Directors. Our board members only serve 3 year terms, and so we are always on the look for new faces and hands to help. While we have worked to streamline the Tulsa Running Club in the past few months, we have some wonderful things in the works and would love for you to be a part. If you are interested in joining the board, please email us at info@tulsarunning-club.com. We meet the first Monday of each month, and members are always welcome at those meetings!

Run Happy! Shawna Simpson

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For them We run

We Run to Remember

www.OKCMarathon.com • (405) 525-4242

11 th Anniversary Run

The Eleventh Annual Oklahoma City

Memorial MarathonMay 1, 2011

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MAYÊ21HalfÊMarathon

5kÊRun1ÊMileÊFunÊWalk/Run

GetÊRegisteredÊOnlineÊNow!

(918) 528-1515 • Jenks in Tulsa Metro

ÊOKaquarium.org

Tulsa Running Club Board Members

OfficersShawna Simpson TRC PresidentKim McCall TRC SecretaryGary Hawkins TRC Treasurer

Members Robert Anquoe Kristin Bunch Joel EverettJohn Foster Wes Hollander Derek Jones Carter Marsh Geoff Simpson Johnny Spriggs Darryl Stillson John Williams

Questions? Interested in joining the TRC board?

Send an e-mail to info@tulsarunningclub.com.

We Want Your Articles!

Do you have an article you would like to see printed in the TRC newsletter? If so, please send an e-mail to info@tulsarunningclub.com

Tulsa Running Club Offers Speedwork The Tulsa Running Club offers a weekly speedwork track session. All levels are welcome!

When: Tuesdays at 6 p.m.Where: University of Tulsa track (Sixth and Delaware)

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MEMBERSHIP APPLICATIONNEW RENEW CHANGE (Please circle one)

Name: ___________________________________________________________________________________

Address: __________________________________________________________________________________

City, State, ZIP: _____________________________________________________________________________

E-mail: ___________________________________________________________________________________

Day & Evening Phone: ________________________________________________________________________

If Family Membership, List Names: _______________________________________________________________

Would you like to be a TRC volunteer? YES NO (Please circle one)

SELECT MEMBERSHIP CATEGORY:

Individual - $25.00

Family - $35.00

SELECT PAYMENT METHOD:

Check Please make check payable to TRC

Credit Card

Card #: _________________________________________________________ Expiration: _________________

Credit Card Billing Address: ____________________________________________________________________

In consideration of the acceptance of this membership (or renewal) for membership, I/we, the undersigned, assume full and complete responsibility for any injury and damages which may occur to me/us while participating in TRC sponsored or approved activities, and I/we, for myself/ourselves, my/our heirs, executors, administrators, assigns and personal representatives, hereby unconditionally waive and release all rights and claims I/we may have against the TRC and its o�cers, agents, servants, volunteers, and representatives and agree to hold harmless each of them from liability for injuries or damages sustained by me/us whether the same be caused by negligence or fault of the TRC or other persons or entities associated with such activities or otherwise.

SIGNED: _____________________________________________________ DATE:______________________

Mail this Signed Form and your Check, if applicable, to: TULSA RUNNING CLUB, PO BOX 3304, TULSA, OK 74101

YOU MAY ALSO RENEW YOUR MEMBERSHIP OR JOIN TRC AT WWW.TULSARUNNINGCLUB.COM

Contributions to the TRC over and above regular dues are tax deductible as a charitable expense under Section 501(c)(3) of the Internal Revenue Service Code.

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Tails on Trailsby Elaine Palmquist

On a misty February morning, the Tulsa SPCA MAC (Mobile Adop-tion Center) vehicle wound up the rolling Osage hills to the Tulsa Running Club’s Post Oak Chal-lenge Fun Run. Inside the MAC were happy dogs with wagging tails that were ready to run.

Once settled, the dogs were greet-ed by and paired with their Jog the Dogs volunteer buddies. Wearing their green “Adopt Me” vests, the dogs eagerly awaited their newadventure. They explored their surroundings and visited with all the friendly race spectators.

Finally, it was time to hit the trails! Johnny Spriggs, one of their heroes, shouted, “GO,” and they were off! Some sprinted, oth-ers jogged, and several took their sweet time as theymade their way across the meadow to the trailhead. For the dogs and many of the volunteers,this was their very first trail run. How thrilling it was to run side by side on the wooded path!So many new sights, sounds & smells for everyone to enjoy!

As they headed toward the finish line, some of the dogs were sad it was over so quickly, while others were tuckered out and preferred to be carried the last few yards. All were so thankful for having the opportunity to share this wonder-ful experience together.

The TRC helps recruit Jog the Dogs volunteers who are making a

huge difference in the lives of the TSPCA dogs. Just like us, running provides a sense of freedom and adventure, is astress reliever, and is just plain fun for the dogs. The one-on-one attention from the volunteers has a major affect on the dogs and ul-timately makes them more adopt-able. The Tulsa Running Club has DIRECTLY helped these home-less dogs find their families and share love for the first time in their lives.

This is what TSPCA’s Jog the Dogs is all about! We bring together TSPCA dogs with area runners and walkers. The dogs don’t care if you’re an amateur, professional athlete, or out fora stroll. The purpose is to combine dogs who love to play with people who want to walk or jogdogs in the neighbor-hoods surrounding the TSPCA campus. Orientations to learn safety and handling training are held monthly. To learn more and sign up for the next orientationhappening Saturday, April 16th at 9am, go to www.tulsaspca.org.

QUESTION: What should athletes know about caffeine?

Caffeine is a stimulant, not a source of energy. It can be listed on the label as caffeine or as guarana, kola nut, or mate.

Caffeine is not dehydrating to the body, but it may cause the need to urinate more frequently. Other side effects are: rapid heart rate, increased blood pressure, insomnia, nervousness, jitters,inability to focus and irritability.

Although there is no established upper limit for the amount of caffeine that can be safely consumed, various organizations and researchers recommend an upper limit of 400mgs (milligrams) of caffeine daily to avoid the symptoms listed. If children areconsuming caffeine, 100mgs is the limit.

Caffeine pills are more concentrated than coffee, tea, or energy drinks and therefore may cause inconvenient nervousness and restlessness that would detract from performance.

On a positive note, during rest, caffeinated drinks (with or without sugar) contribute to a 12%improvement in mental fatigue compared with plain water.

In addition, if caffeine is consumed before an endurance sport it may help delay fatigue. It causes the fatty acids released early in exercise to be used as a fuel source, thereby sparing some carbohydrate.

There are no bans on caffeine use in the NCAA, IOC, or professional sport organizations. However, caffeine is considered to be a drug, and there is

potential for addiction with as little as100mgs/day. Athletes should realize that caffeine may make you feel better in the short term but will not necessarily translate into better performance.

Caffeine Amounts in Products

Cece Davis, RD, CSSD, LD founded Nutrition Consultants Of Tulsa in 1978. A graduate of the University of Oklahoma, Davis broke new ground by using the non-diet approach to weight management, and was among the first dietitians to recognize the effectiveness of this counseling technique. Davis is a recognized leader in the dietetics profession, serving in high profile positions in state and national dietetics associations. The Oklahoma Dietetic Association awarded Davis the “Young Dietitian of the Year”.

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Runners and Caffeineby Cece L. Davis, RD, CSSD, LD

Product and Amount Caffeine in milligrams

Espresso, 2oz 100

Coffee, 8oz 100

Starbucks Tall, 12oz 375

Starbucks Grande, 20oz 555

Starbucks Venti, 24oz 650

Soft Drink, 12oz 30-50

Black Tea, 8oz 50

Green Tea, 8oz 30

Mountain Dew, 12oz 55

Red Bull, 12oz 80

Rockstar, 16oz 275

5-Hour ENERGY shot 100

5-Hour ENERGY shot, extra-str 375

Editors Note : This article comes in response to reports that in the last few months, several women have either been threatened or at-tacked while running on local trails. While running will continue to be a very safe activ-ity, we want to offer some helpful tips should you ever find yourself in danger.

It’s becoming perfect weather to run outside because it’s getting warmer and warmer everyday. Many women enjoy running outside but sometimes there are dangerous situations for them, spe-cifically sexual harassment by men.

I will tell you what you could use to defend yourselves in those kinds of cases. Honestly, women cannot of-ten win physically to men because they are physically smaller than men. Women who have practiced martial arts for years could win in many cases, but many women have not practiced martial arts before. For those women, there are techniques they can do to protect themselves that requires little practice but at the same time will be very effective.

If women use sloppy self-defense skills, it could make the sexual offend-er angrier. The following skills could knock-out the offender in one trial.

First, if an offender suddenly comes in front and grabs you while you arerunning, don’t scream. It makes the offender more nervous, so calm down and hit both ears of the offender with both palms (as shown). This tears the ear drums which makes the brain un-balanced and also knocks the balance of the offender.Afterwards, you can run away and ask for help.

Second, if an offender abruptly hugs you from the back, again, don’t scream. Instead shake your body left

to right because the offender cannot focus.

Then hit the face of the opponent with the back of your head. This will make the offender’s sight black out and you will be free of their arms.After that point, step sideways and hit the groin area with a hammer punch. When the offender is in pain, you can run away and

ask for help.

The best step to avoid these situations is to never run alone. You should run with a group of 3 to 4 people, and avoid running in places where there are not a lot of people.

As the weather is gettingwarmer and nicer, it is good to run for your health. Remember, to avoid pain from running, you shouldstretch for 10 to 15 minutes before running, and you always be happy and healthy. Good luck!

Master Seo is a master level instructor recognized by the International Federation. He has his 6th degree black belt In Taekwondo and 5th degree in Hwal Ghee Do. He is a 2 time Korea Junior National team member, 3 time Korea National Champion, 4 time Korea State Champion, and a gold medalist in the US Open Taekwondo Championship. He currently is the master at Golden Dragon Taekwondo located in Tulsa, Oklahoma located on 91st & Sheridan.

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Running Safetyby Master Hwansoo Seo, Golden Dragon Tae Kwon Do

www.hoperains.org

5K - 8:30 am / Family Fun Run - 10:00 amRegistration (includes t-shirt): In Advance: $20 / Race Day: $25

Tulsa Running Club Members Save $2. Kids under 12 run free (no shirt) Additional Shirt $10

5K race will be run on the beautiful and challengingHolland Hall Cross Country Course.

After the race, enjoy the best post-race food anywhere,courtesy of Outback Steakhouse (97th & Riverside).

Awards to overall and Age Group winners in 5K.

For more information, call Tulsa Runner: 918.494.8800.

All proceeds benefit the Jeannette Holmes Memorial Foundation.Special thanks to our sponsors: Helmerich Foundation, Lovoi Foundation, Tulsa World,

Arvest Bank, Borden Dairy, Central States Orthopedic Specialists,Creative State, Lamar, Outback Steakhouse, Tulsa Metro Foot & Ankle, Tulsa Runner

Saturday, May 7, 2011Holland Hall School, 5666 E. 81st Street

Tulsa, Oklahoma

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St. Patrick’s Day 5k Photos cont.

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Special Thanks to our TRC Sponsors

The Tulsa Running Club would like to recognize and thank its sponsors:

Gold Medal:

Silver Medal: Bob Soucek, CPA, CommunityCare, Glen’s Road Race Service, Peace Chiropractic, Tulsa Run & Walman Commercial Real Estate Services

Bronze Medal: Brookside Cleaners, Crystal Pools, ENGlobal Engineering & Sherwin-Williams

If you are interested in a TRC sponsorship package or would like more information, please send an e-mail to info@tulsarunningclub.com.

Times5K - 8:00 A.M.1 Mile Fun Run - 8:05 A.M. starting line - 311 S Madison

june 11, 2011Entry Fees $5 Under 18 $22 Adult $50 Family (5 people)

For more information contact Liz Neas, 918.382.4402 / lneas@yst.org or visit www.yst.org.

Race proceeds benefit Youth Services Safe Place program.

Register

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Day Ohn Day 5k to Celebrate All That is “Wonderful”

Come enjoy the Day Ohn Day 5K and experience a unique starting line experience with Native Americandrummers singing a traditional song to get things started. And then after you complete the race you willhear a traditional Native American Victory song!

Day-Ohn-Day is a word in the Kiowa language meaning “good” or “won-derful”. The creation of the Day-Ohn-Day 5k Run in 2005 marked a new (and wonderful) beginning in community involvement for theTulsa Indian Club.

The Day-Ohn-Day 5k & 1 mile Fun Run hopes to provide Native Ameri-cans & friends an opportunity togather in friendly competition and to encourage and promote physically activity for all.

Our run benefits the Tulsa Indian Club and our marquee event the Tulsa Powwow. The Tulsa IndianClub was officially founded in 1952 and remains one of the oldest Native American groups of its kindin Tulsa.

The mission of TIC is to preserve and promote the rich heritage of the North American Indian

through the organization of multi-tribal cultural and sporting events. TIC is also commit-ted to promot-inghealthy living initiatives, the advancement of education and the cre-ation of economic developmentopportunities for the Native Ameri-can community. This year we will cel-ebrate our 59th annual powwow!

Come enjoy an early summer morn-ing at Tulsa’s Mohawk Park and expe-rience some Native Culture.The course is a USATF certified course and the event is a sanctioned event.

Prizes are awarded to threeplaces in the stan-dard age brackets, overall male and female including the Clydesdales and filly divisions.Additional catego-ries that add to our uniqueness are the Chiefs Challenge award given to a tribal leader,Chief, Governor or Chairman who participates in the 5k with their tribal members. This year TIC will kickoff the Princess Challenge hosted by

Miss Hope Harjo, current Tulsa pow-wow princess.

This year’s presenting sponsors are Williams, Flintco, Muscogee Creek Nation, RiverSpirit Casino withcontinued support from Runner-sWorld, Tulsa Running Club, Million Dollar Elm Casino and Glens RoadRace service.

Tulsa Indian Club, Williams, Muskogee Creek Nation Presents:

5 K R U N / W A L K & 1 M I L E F U N R U N S a t u r da y M a y 2 8 , 2 0 1 1 8 : 0 0 a m

M o w h a w k P a r k S h e lt e r # 3 , T u ls a , O K

Pre-register at Runner’s World Or mail to: 7715 E 25th Place, Tulsa, OK 74129 $20 with shirt; $18 without a shirt, Race day $25

Race day registration begins at 6:30am $2.00 discount for Tulsa Running Club Members

USTAF Sanctioned and Certified Course, Timing by Glen’s Awards 3 deep in standard age brackets

Clydesdales, Filly and Team awards. Top 3 Male / Female in fun run

Chief’s Challenge and Princess Challenge Inviting all Tribal and Powwow Royality

Proceeds to benefit the 59th Tulsa Powwow For more info: tici@tulsapowwow.org or

www.tulsapowwow.org

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Community FOOD BANK of Eastern Oklahoma

Fighting Hunger, Feeding HopeBenefiting

George Kaiser Family Foundation

This 5K race is a great way for runners, walkers, teams, and families to support the hungry in our community!

Pre-registration fee is $20, $25 on race day

TRC members receive a $2 discount.

www.cfbeo.org

Will Run for Food

Hunger Run 2011

4th Annual

Hunger Run 2011

Saturday, June 4 Riverside Park

96th and Riverside1K Fun Run starts at 8 a.m. Timed 5K starts at 8:15 a.m.

An official TRC-sp

onsored event!

Registration online at www.cfbeo.org

Will Run for Food

Hunger Run 2011

4th Annual

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Local Runner Feature : First Year Teacher Goes the Extra Mile

Cassie Brown, third grade teacher at Discovery School of Tulsa and avid runner has found a way to make her passion for running benefit her passion for teaching her students. Ms. Brown will be running her first marathon on May 1st and will use this opportunity to not only reach her per-sonal goals, but to benefit the children she teaches. Ms. Brown is aware that students learn at different rates and by dif-ferent teaching methods. Hands on activities help students relate learning math skills with real life experiences.

“We live in a world where math is all around us, but unfortunately only 39 percent of our nation’s students are proficient in mathematics by the time they reach the fourth grade! That is when I started thinking how I could help make a difference.”

She would like to offer her students tools to comprehend these concepts by utilizing math manipulatives. These items would include: hands on math trays, paper and coin money sets, indi-vidual demonstration learning clocks and multiplication bingo game. Although these tools would be benefi-cial to kindergarten to third grade stu-dents at Discovery School, Ms. Brown is aware of the budget cuts and lack of funding for these additional items for her school. This is where her passion for running joins her desire to provide these additional items her students need.

“As a teacher it is my job to advance each of the students in my class, how-ever I wanted to do more. The stag-gering effects I heard about and saw

taking place with students that did not have the privilege of math manipula-tives is what encouraged me to try to make a difference. These students fall dramatically behind their peers’ and they begin to build hatred towards math.”

Ms. Brown has started a fundraiser called Endurance for Education. Through sponsorships from individu-als or businesses donating a dollar amount per mile that she runs, she will purchase the munipulatives not only for her third grade class but for grades kindergarten through third grade. This will allow all grades to start acquiring math munipulitives for their classrooms.

While fundraising for her students, she is actively engaging them in the process as they track her training mile-age, calculate funds raised, and calcu-late course distances as she trains.

“This project not only will allow stu-dents to have math tools in the end, but it is also guiding them to realize we do use math every day. Also this project has encouraged students to become interested in running. Discov-ery School of Tulsa is now hosting a student race because of the interest they have shown!”

The goal for this fundraiser is $2500 which will provide a complete class set for the 3rd grade classes and provide $500 for grades kindergarten through second to start their class sets. Fundraising progress can be watched and donations can be made through the website www.Endur-anceforEducation.org

Ms. Brown is looking forward to meeting her personal goal of her first marathon, but more so providing her students with the educational tools so that they may be successful. “If we can help students understand math easier we can foster the love for math at a young age, which they will re-ceive the benefits for a life time!”

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Footnotes: by Maureen L. Crotty, DPM

These Shoes Were Made for Walking (and Running)Evaluating the Life of Your Athletic Shoes

Just like milk in your refrigerator and cans in your pantry, your athletic shoes have a specific shelf life. Unfortunately, shoes have no expiration date noted on the bottom. Nevertheless,there are a number of factors that you should consider before sending your shoes “out to pasture.” How long your athletic shoes will last depends on several factors, including how often you wear them, where you run or walk, how your foot functions, and your workout conditions and mileage.

Contrary to popular opinion, however, you cannot always tell whether a shoe is worn out by visual inspection. With the technologies available today, the outer sole can hold up and not show deterioration even after the shock absorption and stability

capacities of the shoe are gone. Wearing old athletic shoes, specifically for running, or wearing the wrong type of shoes for your foot or for a specific sport can lead to injuries. For example, running in a shoe that no longer provides traction, support, and cushioning can lead to a number of musculoskeletal complaints, among them heel pain, shin splints, and stress fractures.

A basic rule of thumb for runners is to replace shoes every 300-500 miles. Other factors to consider are: Type of shoe/type of foot: Ask your podiatrist about specific shoes that are best for your foot type. Some shoes are designed to accommodate pronation or supination, and your doctor can give you good reasons to choose one brand over another.

• Environment: A humid climate can contribute to a shoe’s rapid breakdown because running in a wet shoe will overstretch the upper part of the shoe while over-compressing the lower part.

• Body type: Your body weight is a big factor in determining which shoe is best for you. In general, the more you weigh, the more cushioning your feet will need to withstand the impact.

• Usage: The amount you wear your shoe and how many miles you log can also affect the life

of your shoe. Runners and walkers can easily track their mileage. Shoes used outside will break downmore rapidly than those in the gym.

About half-way through the life of your shoes, buy a second pair to rotate in during workouts. Having a newer pair as a point of reference will also help you identify the feel of shoes that have run their course.

Your feet can last a lifetime, but your shoes are not designed to do the same. Replace worn athletic shoes as often as needed and work with your podiatrist to keep your feet healthy and injury-free. If you are suffering from unexplained foot pain, don’t ignore it. If you’d like to talk with a podiatrist about any questions you may have to help maintain healthy feet, or for a complete evaluation, please give us a call at Green Country Podiatry. Our Doctors and staff are always ready to help if you need treatment of foot and ankle conditions. Please logon to www.gcpod.com, or call 918-747-4855 for more information.

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Kendall Durfey

Nathan Fleming

Pat Noyes

Denver Mills

Bill Tietgens (Teegins)

Bjorn Fahlstrom

Will Hancock

Brian Luinstra

Daniel Lawson

Jared Weiberg

5th Annual Remember The Ten Run

April 16, 20115k/10k/1 Mile Fun Run

Stillwater, OK

Register online at www.RememberTheTen.com.

On January 27, 2001 ten members of the Oklahoma State University men’s basketball program perished in a plane crash. On April 16, 2011 the OSU family will come

together to remember and celebrate the lives of those we lost.

WILL YOU RUN?

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Starting Young, Starting Strong Zackery Williams of Sand Springs, Oklahoma, an 11 year old 5th grader, is a black belt in TaeKwonDo, plays competitive soccer with West Side Al-liance Soccer Club, and runs! Zackery began running competitively at age 9 when he ran his first 5k, the Jingle Bell Run. He was hooked from the first gun shot and has been running ever since. He has run races in Oklahoma and Texas and has a shelf full of med-als and trophies, running a PR 20:21 5k last season. “When I run, I feel like I’m all alone. It’s very relaxing. I do it for me and to see if I can break my personal record.”, Zackery says when asked why he runs. This year, Zackery broke his school record for the 1 mile by running a 5:34. Recently, he completed his first double and first trail run at the Post Oak Lodge Challenge. He competed

in the men’s 19 and under in both the 10k trail run, and the quarter mara-thon the next day. Zackery completed the 10k trail in 1:03 and the quarter marathon in 52:57, racking up not only a doubler’s trophy, but 1st place honors in both events. For the quarter marathon, he placed 3rd overall. His goal for next year’s Post Oak Challenge is to run the 25K and Half Marathon. Zackery comes from a family of runners. His great grandad, the late Fisher Lewis from Oklahoma City, holds a few Oklahoma state records for 5k’s and 10k’s. Not to be outdone, 8 year brother Ethan Williams also has a few 5k’s under his belt. “It’s a family affair.”, says dad, John Williams who also runs. Zackery hopes to do a marathon relay with his dad soon. Until then,

look for him at the start of the 5k. He’s going for a PR of sub 20 minutes this season.

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Visit us on FacebookPhone918-492-3338

Fleet Feet Sports KingsPointe61st and Yale Ave.

Fleet Feet Sports Blue Dome2nd and Frankfort Ave.

With TWO locations to serve you:

Get in shape with us this spring !

Join our FREE Strollin' Moms & More Programat Fleet Feet Sports

For more details, visit www.�eetfeettulsa.comor drop by either of our Fleet Feet Stores to register today!

Program starts soon.

Spring is an exciting time at the Dick-enson YMCA, especially for runners. On March 26, several Y members took part of the Dickenson 101, to celebrate the YMCA’s 101 years in the Tulsa area and to raise funds for the YMCA’s Annual Strong Kids Campaign which helps send deserving kids to camp, after school programs, and participate in youth sports and other youth programs.

The goal was to have the members col-lectively complete 101 miles by running, biking, or working on the elliptical ma-chines. Participants donated funds and received sponsors for each mile run.

Executive Director Matt Hancock of the Dickenson YMCA ran 26.2 miles on a treadmill. Matt also ran the 50K/Mar-athon double at the Post Oak trail races, and 50K at the TATUR Snake Run, and will also run 50K at the TATUR Lake McMurty Trail Run on April 2 and the full marathon at the Oklahoma City Memorial Marathon. In addition, many brave Y members also ran half-mile loops around the outside of the Dick-enson Y.

Starting April 4, the Dickenson Y will offer a Couch-to-5K program lead by

Kirk Robertson. In July 2009, Kirk weighed 360 lbs, and was such poor health that he developed non-alcoholic liver cirrhosis. He starting making a healthy lifestyle changes which included running and better nutrition. In July 2010, almost one year after his diagno-sis, he completed a 50 mile ultra-mar-athon. Kirk lost 190 lb non-surgically, and has completed 3 marathons and 4 ultra-marathons.

Kirk will share his weight loss secrets and his love of running during the 9-week program. The cost is free to members of the Y, and $15 for non-members.

On April 16th the Dickenson Y will host the first ever “Daring Dickenson Dash.” There will be a free kids half-mile race and a adult 5K race. If you had ever said during a race, “This race is fun, but I wish I could shake my booty to a Latin beat,” then this is the event for you! Both the kids’ and the 5K races will feature short stops highlighting the many programs the Dickenson Y has to offer.

The kids’ race will have five stops, and the 5K features three loops around the Y with five stops during the loops. The race is untimed, and participants who complete all 15 stops can win prizes from local bushiness such as Runner-sWorld, Whole Foods, Mazzio’s and many more.

The race will take place during the Y’s Healthy Kid’s Day and there will be inflatables, kids’ activities, and Shriners will be serving popcorn. The kids’ race starts at 7:45 a.m. and the 5K starts at 8:00 a.m.

The kids’ race is free; the 5K is $15 without a shirt, and $20 with a shirt. The cotton T-shirt will feature the soon-

to-be-famous “Daring Dickenson Dash Dude.” Proceeds from this race also as-sist the YMCA in living out its mission that we never turn anyone away due to the inability to pay. This race will give many Tulsa metro area kids a chance to participate in the great programs the YMCA offers to our area youth! You can sign up online at https://se-cure.getmeregistered.com/get_informa-tion.php?event_id=4464, at the Dicken-son Family YMCA, or at RunnersWorld Tulsa. The Dickenson YMCA is located at 8501 S. Garnett Road, on Garnett between 81st and 91st.

For more information contact the Dickenson YMCA at 918-872-9622 or dickenson@ymcatulsa.org.

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YMCA Running to Build Strong Kids

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YWCA Tulsa’s InauguralRace Against Racism

Saturday, April 30, 20119:00am 1 Mile Justice Walk

9:30am 5K (chip-timed)$18 for Tulsa Running Club Members

Start Line: John Hope Franklin Reconciliation Park/ONEOK Field

YWCA Tulsa Anti-Racism Pledge: I pledge to treat all individuals with dignity, respect and as an equal.

I will stand up to prejudice in every form and do my part to eliminate racism.

Register at www.ywcatulsa.org or at YWCA Midtown (19th & Lewis).

NONPROFIT ORGANIZATION

U.S. POSTAGE PAIDPERMIT NO. 2101

TULSA, OK

P.O. Box 3304Tulsa, OK 74101-3304

PLEASE NOTE: If your mailing address, phone number or e-mail address has changed or you would like to be added to the TRC e-mail list, please send your name and information to info@tulsarunningclub.com.