january/february 2014—volume 31, number 1 in passing · to place an ad or to receive more...

IN PASSINGJanuary/February 2014—Volume 31, Number 1

NEWSLETTER OF THE SECOND WIND RUNNING CLUB

IN THIS ISSUE

2014 Board of DirectorsSpotlight: Carl W. Larsen, JrYouth Marathon UpdateIndy Monumental MarathonThe StrategyRunner’s Technology

What a Difference a Year MakesAnd The Secret Is...Rattlesnake Master Run for the PrairieWinter Footwear26th Annual Allerton Park Trail Run Recap and Photos

2 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org

Keep those stories coming!Your contributions to the newsletter are vital. Please e-mail your race results,

articles, photos, etc. by February 15th for the March/April issue.Articles and accompanying photos to

[email protected] and race photos to [email protected]: “story for IP” or “race results for IP”

Want to get the Word Out? Advertise with Us!

Full Page: $85 (single insertion) $216.75 (½ year; 3 insertions) $382.50 (full year; 6 insertions)

Back Half Page: $75 (single insertion) $191.25 (½ year; 3 insertions) $337.50 (full year; 6 insertions)

Half Page: $50 (single insertion) $127.50 (½ year; 3 insertions) $225.00 (full year; 6 insertions)

Quarter Page: $30 (single insertion) $76.50 (½ year; 3 insertions) $135.00 (full year; 6 insertions)

Business Card: $15 (single insertion) $38.25 ( ½ year; 3 insertions) $67.50 (full year; 6 insertions)To place an ad or to receive more information, please contact John North by e-mail at [email protected].

Please send corrections, comments, criticisms, or suggestions to Erin Wilding-Martin at [email protected].

For changes in street address, telephone number, or e-mail address, please contact the SWRC membership coordinator at [email protected]. Also, with the conversion to our new membership database, some members have reported that their newsletter format changed (paper vs. electronic), or that they are now receiving multiple copies of the newsletter for one family. If there is anything you need to change about your newsletter subscription, please email [email protected].

Cover Photo: A horse of a different color: Laurie and Anne Rumery run the 26th Annual Allerton Park Trail Run, October 27, 2013.

Officers

President Nick PaulsonTreasurer Jen Burton (acting)Secretary Patrick Rietz

Board Members

Ricki Alford, Jen Burton, Ellen Byron, Bill Dey, Yi Luan, Ben Newell, John North, Patrick Rietz, Erin Wilding-Martin, and Julia Williams

Race Coordinator Bill Dey

Webmaster Kim Nystrom

Newsletter TeamEditor Erin Wilding-MartinLayout Jennifer SharpeRace Editor Laura OwenAdvertising John North

www.secondwindrunningclub.org

January/February 2014—Volume 31, Number 1 3

Join the club and receive six great issues each year!

For membership information, visit http://www.secondwindrunningclub.org/membership.

Want to know about new running events, changes, or last-minute updates? All members are part of the club’s email list on Google Groups. Make sure your Google preferences are set to receive these emails.

President’s Corner .......................................................................................................................4RRCA News ..................................................................................................................................5Racing Ahead–January and February, 2014 .............................................................................5New Members for October and November ................................................................................5Many Thanks to our Race Volunteers ........................................................................................72014 Board of Directors ...............................................................................................................8Annual Membership Meeting and 2013 Awards Banquet .......................................................8Proposed Revisions to the Second Wind By-Laws ....................................................................9SWRC Trail Clinic ..................................................................................................................... 11The Central Illinois Trail Ultramarathon Race Series ........................................................... 11Club Member Spotlight on...Carl W. Larsen, Jr .....................................................................12Roasted Butternut Baked Penne Recipe ..................................................................................16Spiced Pumpkin Bran Muffin Recipe ......................................................................................17Second Wind Road Trip: Indianapolis Monumental Marathon–November 2, 2013 ...........18It’s a Family Thing .....................................................................................................................19The Strategy ...............................................................................................................................20Runner’s Technology: A Pass and a Fail in My Running Lab ...............................................22What a Difference a Year Makes ..............................................................................................23And The Secret Is… ...................................................................................................................24Youth Marathon Update............................................................................................................26Winter Footwear ........................................................................................................................2826th Annual Allerton Park Trail Run ......................................................................................30Allerton Park Trail Run–October 27, 2013 Photos .................................................................31Rattlesnake Master Run for the Prairie–November 3, 2013 ..................................................36Race Results ................................................................................................................................38

IN THIS ISSUE


Second Winders,

We have reached the end of another calendar year and successful running and racing season. In Novem-ber, a large contingent of Second Winders descended on Indianapolis for the Monumental Marathon week-end. Based on reports from those running and in attendance, everyone had a great time both during the races and at the post-race gathering. The weather on race morning was chilly, but ended up being a big improvement over the cold and sleet experienced in 2012. A number of PRs were achieved and, most importantly, members had a great time cheering each other on, and socializing at the club’s tent in the finish line area, and over food and beverages at Rock Bot-tom Brewery following the races.

As we wrap up 2013, the Second Wind Board is finalizing plans for the annual club meeting and ban-quet, scheduled for the evening of Saturday February 8, 2014 at the Laborers International Union Hall in Urbana. The event will include dinner, a brief meet-ing for club members to consider and vote on some proposed revisions to our bylaws and new leadership, and 2013 club awards. More info is included in this edition of the newsletter, and will also be distributed through the club’s GoogleGroup email list.

With the start of 2014 the club will be welcoming some new leadership to various Board of Directors and officer positions. I’d like to thank our exiting board members – Erin Wilding-Martin, Julia Wil-liams, Patrick Rietz, Yi Luan, and John North. All have put in a significant amount of effort into the club over the past 2 (or more) years. New board member nominees are included here in the newsletter, and will be introduced and confirmed by the membership at the annual banquet in February.

Also coming up as we start a new year are the club’s training programs for the Illinois Marathon. Programs for both the half-marathon and marathon will be offered, starting with a kickoff event on Janu-ary 2 and the first training run on January 5. The train-

ing programs are a great way to get people in the CU community interested in running and Second Wind. The half-marathon program is what initially got me involved with the club! So be sure to spread the word to all of your friends. Thanks to Jan Seeley, Nancy McCarty, the folks at Body N’ Sole, and everyone else I am forgetting to mention who help to make the training programs such a success each year.

I hope you enjoy the Holiday season, and look forward to seeing you all at club events in 2014.

Cheers,Nick [email protected]

President’s Corner

Nick at the Land Between the Lakes Triathlon this year.

Brown, Hobbs & McMurray Insurance• 118 South Race Street • P.O. Box 488 • Urbana, Illinois 61803 •

Paul B. Hobbs• (217) 367-4011 • Fax (217) 384-4346 •

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OctoberEmily BromielLorraine GrahamLexie GrantEllen HedrickTynan HedrickHui Liu

Kim NaplesCyndi OrtizNeena TripathyJames Whitfield

NovemberRhonda AdairBrett AngelicoMinh DoDavid GableLauren GableKatherine Kim

Ank MichielsenSusan MynattJessica Marie StoneDavid Tchen

New Members for October and November

Racing Ahead–January and February, 2014


RRCA NewsCompiled by Erin Wilding-Martin

Saturday, January 4Siberian Express 7.45-Mile Trail RunKickapoo State Park, Danville, IL11:00 AM

Saturday, January 11Polar Bear Dare 1-Mi Fun Run/Walk or 4-Mi ChallengeMill Creek Park, Marshall, IL 12:00 PM

Sunday, January 1219th Annual Illinois’ Version Fat Ass 50KPutnam County Junior High School, McNabb, IL10:00 AM

Saturday, February 1Charleston Challenge Mid-Winter Classic 5/10/15KCarl Sandburg School, Charleston, IL10:00 AM

Saturday, February 22Fight for Air Climb – 32 FloorsHilton Hotel, Springfield, IL8:00 AM

Save the Date: 56th Annual RRCA National Con-vention

The Bloomsday Road Runners invite you to register for the 56th Annual RRCA Convention, to be held May 1-4, 2014, in Spokane, Washington. Olympians Don Kardong, Bernard Lagat, and Deena Kastor will be speaking at the convention. There will also be an RRCA Coaching Certification Course available in conjunction with the convention. For more informa-tion, go to http://www.rrcaconvention.org.

RRCA’s Buyer Beware Tips for Runners Registering for Events

Arlington, VA - As the popular-ity of running continues to grow, so does the number of events held each year around the country. This is a good thing for the sport; however, as with all growth industries, there are inevitably going to be a few bad apples that can spoil a barrel, as the old saying goes.

— Continued on page 6


The Road Runners Club of America (RRCA) has worked for over 55 years to promote safe and enjoy-able events for runners, and there is nothing more frustrating than hearing stories about race promot-ers that sell entry fees only to cancel their race with minimal notice, provide no refunds, and only vague excuses or false information as to why the event has been cancelled or postponed. We aren’t talking about races that are cancelled or postponed due to emergency weather conditions, acts of God, govern-ment shutdowns, or other emergencies on or near the course. Bad weather and accidents happen and are completely out of a race director’s control. We are referring to races that are canceled or postponed, because the event owners haven’t done due diligence in the organization of their event, and the runner is the one that looses as an end result.

As more and more events are launched, the RRCA of-fers the following advice to help runners intelligently pick events, especially if you are looking for a great out-of-town event to run that also happens to be a new event.

• Look for events that have been run before. If an event boasts anywhere from 3 to 30 plus years run-ning, there is a good chance the race will go off as promoted.

• Look for events that are USA Track & Field Cer-tified Courses. You should be able to find the certi-fication number for the course located on the event website. The best place to look is at the bottom of the site or in the course information section for the event. Certified Courses show that the event director has taken the required steps to ensure the course has been accurately measured, and that the event director is taking their duties to host an accurate event distance seriously.

• Look to see if the local running club hosts the event or if the event director has a local address or phone number listed. Events managed by someone that lives in the community where the event is taking place usually have a good track record for going off as planned. If the race is promoted by an unfamiliar promoter, or out of state company, Google the com-pany or promoter. Do they have positive comments from other races they have directed? If not, buyer beware certainly applies. For example, one national event promoter tried to cram 20,000 runners, against

local expert advice, into a venue that clearly was only suitable for 5,000 runners. The comments on social networks and in the local paper were not positive.

• If the race is an inaugural race, closely review the race website. Does the website have all relevant race information posted and easy to find on the site? Events that are missing important information like exact starting location, course map(s), packet pick-up information, event schedules, event rules including refund information, award information, race director contact information, etc. should be suspect. A well thought out race should include a well thought out website, or at the very least, a detailed registration page. Websites with limited event information should be suspect, especially if the race promoter is trying to attract out-of-town runners or if the promoter is from out of town.

• Look for safety information on the website or in the waiver of liability. Does the website outline ex-pected weather conditions and road conditions on race day? Does the waiver contain information specific to the event, the course conditions, the event direc-tor, and the event sponsors? If not, think twice before registering for the event. Including specific conditions related to the course and local weather information can mean there is a good chance the event director is at least familiar with the area and the course.

• Use your networks when researching out-of-town races. Read race reviews on websites such as the Run-ning Network, Marathonguide.com, Runner’s World, Let’s Run, etc. If the race has a Facebook page, check the Facebook page to see what other runners have said about prior races and/or are saying about the upcoming race. Negative comments are a red flag. Check the Facebook page of area running clubs for local feedback. Check the Better Business Bureau to determine whether the race promoter has been the subject of complaints in connection with other races.

• Look for signs of community support for the race on the event website. Determine whether the race has designated a local charity as a beneficiary of the event. Does the event note how much they plan to donate to the charity or how much they have given in the past? Think twice about an event that simply says, “proceeds go to charity,” without naming a specific charity partner(s). Does the event outline how dona-tions can be made directly to the charity partner? Has

Many Thanks to our Race VolunteersBuffalo Trace Trail Race(Apologies for the delay on this, thank you!)Amber AndersonSue AndersonTara BeverothQue BroadnaxTom BurtonSeth ChilesBill DeyEllen ErhardtDaniel FossierTeresa HalfarQuinn HuberNicole LakeJudy LittletonAnja MetzChris MigotskyJulie MillsPat MillsLetitia MoffittLisa MorganJanak PatelDebby RehnDavid RequaJeff RiddleGregg RoseBrandon SmithMike StemleTony Suttle

Mahomet Half Marathon and 5KMichelle Anderson Melony BarrettKris MurphyDon ChenowethBill DeyJim DoylePhilip Gable Jason MeierLetitia Moffitt Brandon Smith Roger SmithMartha Willi

Women’s Fitness 5KDona AbelDouglas ArmstrongEllen ByronDerrick ClarkBill DeyJames DoyleJanice JayesJanelle KeltgenNicole LakeAldo ManfroiMichele MarcusNancy McCartyRob McClintockBrenda MehnertJulie MillsLetitia Moffitt

Lisa MorganKris MurphyLori OzmentSarka Petrickova Beth ScheidRoger SmithNancy SnellenLynn TroostSally WalkerJudy Yost

Allerton Park Trail RunAmber AndersonMichelle AndersonRyan AndersonSue AndersonMelony BarrettJen BurtonSeth ChilesDerrick ClarkBill DeySarah DowdJames DoylePhil Gable and FamilyQue HarborJodi HeckelEllen HedrickNiki LakeYvonne LearmonthMichele MarcusNancy McCarty

Julie MillsPat MillsLetitia MoffittKris MurphyBen NewellKim NystromJanak PatelDave RequaTom RiceDarby RudeBeth ScheidDuane SchlabachNancy SnellenAndrea StackKathy VanceMarty Williams and Family

Run for the LibraryMichelle AndersonBill DeySarah DowdElizabeth JonesNicole LakeMichele MarcusKris MurphyCynthia OrtizValeria RohdeRoger SmithAndrea StackMarty Williams


the race partnered with the local Parks & Rec depart-ment, local running club, local Y, local sports com-mission, etc. Are local merchants on board supporting the event? A quick review to see if an outside promot-er has community support can be an indication that the event will most likely take place, because there is a joint vested interest in the success of the event.

• Look for price gouging, especially with new events. The national average is $25-30 for a 5K, $35-40 for a 10K, $45-$60 for a half-marathon and $60-$100 for a marathon. Certainly location can dictate pricing especially in larger cities with significant road

closures and police support. If the event price greatly exceeds these averages, especially for a first-time, unproven event, you should ask yourself, “What am I getting for my money?” For events with high price tags, you are better off to seek out events with a proven track record of performance, or better yet find a great local road race with a proven track record for a fraction of the price.

These tips can be found on the RRCA website at www.rrca.org/education-advocacy/buyer-beware/, and we encourage everyone in the running commu-nity to share them.

2014 Board of Directors The following Second Wind members will be serving on the Board this coming year.

Continuing Board Members

• Nick Paulson, President • Ricki Alford • Jen Burton• Ellen Byron• Bill Dey• Ben Newell

Please join us at the Annual Membership Meeting and Awards Banquet on February 8 to meet and approve your new Board of Directors!

Welcome New Board Members

• Niki Lake, President-Elect• Amber Anderson• David Carlson• Aldo Manfroi• Andrea Stack

Annual Membership Meeting and 2013 Awards Banquet February 8, 2014

Laborers International Union Hall, 108 E. Anthony Drive, Urbana

Join us on Saturday, February 8, 2014, for our annual awards banquet! This year, in addition to approving the new slate of Board members, the Board will also be asking the membership to vote on a proposal for revisions to the club by-laws (see next page). A buffet dinner with sandwiches, sides, and soda will be provided for all current members, with a cash bar.

6:00 pm: Doors open

6:30 pm: Membership business meeting (including vote on by-laws revision)

7:00 pm: Buffet dinner and awards

9:30 pm: Event ends

The buffet dinner is free to all current members, though optional donations will be accepted to defray catering expenses (suggested amount of $10 for adults and $5 for children, accepted in advance or at the door). The cost for non-members is $10.

Because the event is being catered, we ask that you RSVP if you are planning to attend. Please RSVP to [email protected] by Friday, January 31,

and let us how many are coming (specify number of non-members, if any), and if anyone in your party needs a vegetarian meal.

Donations and payment for non-members can be brought to the banquet, or checks can be sent to Second Wind Running Club, P.O. Box 6082, Champaign, IL 61826.


Proposed Revisions to the Second Wind By-LawsThe Second Wind Board of Directors is proposing a set of revisions to the Second Wind By-Laws, to update

the by-laws and to bring them in line with current practice. These revisions will be brought to the membership for a vote at the annual banquet on February 8, 2014. The following draft is the current set of by-laws, with proposed changes indicated in bold italics (and red print in the electronic newsletter). If you have any questions, please email [email protected].

Second Wind By-Laws

Article I – NameThe organization shall be known as the “Second Wind Running Club,” hereinafter known as Second Wind

Article II – PurposesSecond Wind is formed for the following Purposes:

1. To promote and encourage running as a sport and as a means of healthful exercise.2. To promote and conduct races or other running activities.3. To disseminate information and advice on running through newsletters, fliers, clinics, meetings, and other

activities.4. To encourage running and better physical fitness for all individuals of all ages and abilities.5. To offer opportunities for organized and informal socializing by members.

Article III – OrganizationA. Second Wind shall be a local running club based in the twin cities of Champaign and Urbana, Illinois.B. Second Wind shall work cooperatively with other local organizations with similar goals.C. Second Wind shall maintain membership in the Road Runners Club of America, Incorporated , or other

national organization of running clubs, and work cooperatively with other member clubs.

Article IV – MembershipA. Membership of Second Wind shall be composed of individual and family memberships.B. Membership in Second Wind shall not be restricted on the basis of race, religion, sex, age, or running ability.C. Individual membership shall be open to anyone interested in running or physical fitness.D. Family membership shall be open to any two or more members of a family household who share an interest in

running or physical fitness.E. Honorary memberships shall be awarded at the discretion of the Board.

Article V – DuesA. Each member shall remit an annual dues payment as established for individual or family membership. B. Dues shall be for a 12 month membership beginning on the date of membership application and payment.

Article VI – Club MeetingsA. Second Wind shall hold regular meetings once each month at least one annual membership meeting in January

(or early February, if necessary). Additional member meetings may be called as needed in order to properly conduct club business.

B. Regular meetings shall be held for the purposes of one or more of the following purposes:1. Conducting Board and officer elections, and other club business2. Disseminating information of interest to members; 3. Featuring a speaker or other presentation; 4. Providing social activities.


C. Club members shall be notified in writing, or by posting on Second Wind listserve, by or posting on the Second Wind website, or via the club Newsletter, of the location, date, time, and main purposes of each regular meeting prior to the meeting at least one month in advance.

D. Club meetings shall be open to the public all current and prospective club members. Voting will be limited to current club members.

Article VII – Board of DirectorsA. There shall be a Board of Directors to manage the affairs of Second Wind and to carry out the objectives and

purposes for which Second Wind is organized. B. The Board of Directors shall be composed of two (2) elected voting officers, four (4) appointed non-voting officers,

and eight (8) to ten (10) elected voting directors. The elected officers shall be a President and President-Elect. The appointed officers shall consist of a Secretary, Treasurer, Newsletter Editor, and Race Coordinator.

C. The appointed officers shall be appointed by the board. An elected director may also serve as an appointed officer. D. The terms of office for elected Board members shall be two (2) years and for appointed officers one (1) year. The

term of office shall commence on January 1 February 1. E. Both elected members and appointed officers may serve consecutive terms. F. An election shall be held each year to elect four (4) to six (6) new directors. The election shall be held in conjunction

with the November regular annual January meeting of Second Wind. If there is no more than one candidate for either President or President-Elect, that candidate will be seated by a show of hands vote at the annual meeting. If there are no more than four (4) or five (5) candidates for elected voting directors, all candidates will be seated following a show of hands vote at the annual meeting. If there is a contested seat(s) for any elected office(s), tThe Board shall appoint an Election Committee to conduct the election.

G. If an office or directorship becomes vacant the Board shall have the option to fill the vacancy with an appointee who shall hold this position for the unexpired term of office.

Article VIII – Meetings of the Board of DirectorsA. Regular meetings of the Board of Directors shall be held when considered necessary by the President, provided,

however, at least six (6) meetings shall be held each year. B. The Board of Directors shall be notified in writing or by email of the time and place of all meetings prior to the

meeting. C. A majority of the voting members of the board shall constitute a quorum. D. The Board of Directors shall make a report of its acts to the general membership will provide documentation of its

actions to the general membership through Board meeting minutes posted to the club’s website, which will include actions and decisions made in email communications between scheduled Board meetings.

Article IX – PublicationsA. The official publication of Second Wind shall be a newsletter and shall be known as In Passing. The newsletter shall

be published at least quarterly, more often if feasible. B. A news flier shall be published in the interim months between newsletter publications. C. Second Wind shall publish annually a membership directory for distribution to members.

Article X – AmendmentsA. The Second Wind By-Laws may be amended at any regular meeting by the vote of a majority of the members

present. B. No amendment may be adopted unless first presented in writing to the Club membership in the announcement of the

meeting at which the amendment is to be considered. C. All amendments shall become effective following the meeting at which they are adopted, unless otherwise specified

at the time of adoption


Appendix A to the Second Wind By-Laws Election Procedure Nominations

**Note about proposed changes: As it has been extremely rare to have more candidates than offices, the Board proposes the following changes to the annual method of seating club officers**

• A nomination form will be included in the August newsletter. In the event that a newsletter is not published in August, a separate nomination form will be mailed to members. Any member wishing to nominate another Second Wind mem-ber or themselves for the Board of Directors should complete the form and return it to the Chairperson of the Election Committee not later than the date of the September meeting. Nominations received after this time may not be accepted by the Election Committee. ElectionAny Second Wind member wanting to serve as President, President-Elect or as a Board member in the coming year should notify the Board of their intentions on or before the second Tuesday in December. If there are more candi-dates than available seats for any positions, an Election Committee will be formed.

• Candidates running for office will be introduced at the October regular meeting. A ballot will be sent to each member late in October. Each participating member of a family membership may vote. Multiple ballots for the voting members of a family membership may be made by making photocopies of the ballot which was sent by the Election Committee. Ballots may be mailed to the Second Wind P.O. box or taken to the November meeting. All ballots shall be due by the November meeting date and ballots may not be accepted by the Election Committee after this date.The Election Committee will create and make available to members a ballot containing all candidates for all con-tested positions. Ballots may be mailed to the Second Wind P.O. box or handed to a Board member by the second Tuesday in January.

• The Election Committee will tally the ballots and the results will be announced at the December meeting. Services on the Board shall commence on January 1. President-ElectThe Election Committee will tally the ballots and the results will be announced at the annual January meeting. If there are non-contested candidates for any positions, the Board as a whole will be brought to the membership for ap-proval at this meeting by a show of hands vote. Services on the Board shall commence on February 1.

• At the first meeting of the Board after January 1, the nine (9) elected members shall elect a President-Elect. This elec-tion will leave an operating Board of eight (8) persons. This procedure will not apply if a President and President Elect are agreed to serve a consecutive term.At the first meeting of the Board after February 1, if either of the elected offices of President or President-Elect are unfilled, or if there are less than eight (8) elected voting directors, then the existing voting Board members shall have the option of electing or appointing a Second Wind member to any of these unfilled positions.

• The Secretary, Treasurer, Newsletter Editor, and Race Coordinator shall be appointed positions in accordance with Article VII of the Second Wind By-Laws.

SWRC Trail ClinicThe SWRC Trail Clinic is scheduled for February 1, 2014, at Allerton Park. Sessions include an over-

view of local trails, trail etiquette and navigation, gear, and running trails successfully. At the end we will go out for a group trail run to practice our new skills. This is a free event for members. RSVP and questions to Ellen Byron at [email protected].

The Central Illinois Trail Ultramarathon Race SeriesA new local ultra race series! This is a cooperative effort by the race directors of four trail ultras, to

encourage trail running in central Illinois. The first race is the series is the Clinton Lake Ultra on March 29, 2014. There is no fee and all runners completing all four races receive a gift.

To participate, you need to contact the series directors, as well as the race directors. For more infor-mation, go to http://www.centralillinoisultras.com/.



Q: When and why did you start running?

A: I have always enjoyed running. I especially enjoyed running during my college years at WIU in Macomb during the mid 70’s. Oh crap, I can’t hide my age now! I used to run 5-6 miles a day with my Irish setter puppy, on a country road to Spring Lake, quite often during those days. I ran with my son when he was a teenager, but seriously looked at running again when I was 60 lbs heavier, my blood pressure was escalating, and my cholesterol levels were such that if I did not get my diet and weight under control, then meds were the only remedy. I’m not one for side effects and did not want to start medication. Just listening to the side effects for some of the TV sponsored commercial ads was enough for me. I tried many quick fix diets and nationally recognized food plans plus walking, but it was not a solution to keeping weight off my body. I started a running program in 2005 and decided to enter my first 5K race in Gifford 2011. I finished last in my age group but decided to try and get faster. Now 35 races and 190 racing miles later, I’m addicted to running. Since 2011, I have logged 4000 running miles. I am back to my high school weight and have been at my current weight of 175 lbs for the past two running seasons.

Q: You’re new to the club--when and why did you join Second Wind?

A: August of this year:

1. Running from oversized Doberman and Great Dane mixed farm doggies gets old.

2. Long runs out in the country are good for mental strength, but too many alone runs were leading to feelings of being in solitary confinement and lunacy.

3. Training for my first full major marathon, the Chicago Marathon, I really wanted to do the long runs with runners who have gone through the learn-ing curve like Jesus Sanchez.

4. Valeria Rohde said that I would not amount to anything unless I joined “her running club.” Just kidding…Valeria is a very nice co-worker and friend and has been a tremendous inspiration and spokesperson for SWRC.

Q: What Second Wind events/activities do you enjoy participating in?

A: Of course, all the circuit races I can find time to race in are what I enjoy most about SWRC. I have done a few of the fun and long run activities, which were a blast for me. The fun run with an after party

Club Member Spotlight on...Carl W. Larsen, Jr

Carl running his first half marathon in Arizona and the mountain he ran up and down.


at Jupiter’s 2 was also a blast and I hope to do that again. I signed up for the Illinois half marathon training this year and am looking forward to it. Since I have only been with the club since August 2013, I plan on doing more.

Q: You recently invited Second Wind members out to your house for a run. How did that go?

A: Considering the potential for a rainy day we had a nice turn out. I did not get thrown in jail for poi-soning any of the runners with my bar-b-cueing, so all went well. Kathleen (my bride of 35 years) and I got a chance to show off our little bit of walking/biking/running heaven, so having a Fall Fling run was priceless. We hope word will get out that it was a good time and we can do it again next year.

Q: What is your favorite local race? Or favorite race of all time?

A: I love The Fisher 5K, Gibson City Power Up, and Monster Dash races with their downhill finishes (old guys love finishing downhill), but I am partial to the Gifford Celebration 5K. Because the Gifford Celebration 5K was my first competitive race, it gave me a wakeup call on what I needed to work on to get my 60 lbs off and get more competitive. Mike Tankersley and I are working on pledges for every

mile we run between December 1and June 1, and hope to give back a little something to the restora-tion and recovery after Gifford’s tornado tragedy that took place in November. If any SWRC runners would like to join Mike and I in “Running for Gif-ford 2013-2014” and run for donations, too, we are looking to pool all dollars received from pledges by June 15 and present a check to the Gifford Celebra-tion 5K in late June of 2014. Follow me on Face-book or email me at [email protected] for more info. (Plug, Plug).

My favorite race(s) of all time are:

My first 26.2 full major marathon, “The 2013 Chi-cago Marathon,” where I ran with my son (beat him … he is not a member and won’t read this) who is half my age and just missed qualifying for Boston by 7 minutes. I ran it in 3:47:15. I still can’t get over the smells of 29 neighborhoods (good and bad smells), the 2 million fans that push you along the route, and how safe I felt in the city I grew up in as a kid.

My first half marathon, “The TMC Get Moving Tucson run up Sentinel Peak” in Tucson, Arizona. This race is run on the same day as the Chicago Marathon, which is the second weekend in Octo-ber. I ran this race in 2011 up a mountain and down through downtown Tucson, which was a nice mix of rural and urban Tucson. The peak is nasty because you run almost 700 feet from an initial 2200 eleva-tion height. The view of Tucson from “A” Moun-tain, or Sentinel Peak, is awesome but grueling, as you must run 3 miles prior to the climb, then a 6 mile river run, and 4 miles through the downtown Tucson area. This race got me out of the 5K mode. Both are my favorite races.

Q: Do you have any running goals for this winter?

A: Not dying and/or falling! I plan on staying healthy by continuing to run a minimum 20-25 miles per week. I like running at least one race per month. I hope to run the 2014 Chicago Mara-thon and the 2014 St Jude Marathon in Memphis 6 weeks later. The St Jude Children’s Hospital was my Mother’s favorite charity, and I hope to run this race for my mother who passed away November 27, Carl with his son after “The” 2013 Chicago Marathon.


2013. I cannot wait to hear where the 2014 SWRC road trip race will be.

Q: Besides running, what else do you like to do in your free time?

A: I love to fish, especially cat fishing at Lake Iro-quois, where 25 lb catfish are not uncommon. I will not catfish without a pole. “ Noodling” is insane and the idea of catching a fish with your bare hands is just not quite right. I am always looking for people to fish with. I will stop everything (but running) to catfish and have a beer or two with those that come to fish.

Q: What is your occupation?

A: I am semi- retired from 23 years of owning and operating two daycare centers with my wife Kath-leen in the south suburbs of Chicago. We took care

of 120 kids for many of those years and still have a sense of humor and are not divorced. I am cur-rently a Para-educator for RCS, where I work with special needs eighth grade students. I work every third weekend for Hood’s Ace Hardware in Gibson City as a “Helpful Hardware Man,” and work 6-8 weeks each summer for Monsanto in Farmer City as a Seed Corn Inspector. I guess that’s the definition of being “ semi-retired.”

Q: Anything else you would like to share about yourself?

A: I feel blessed to be able to run as much as I have, been able to find the right recipe for weight control, and have legs strong enough considering I wore leg braces until I was 11 years old for an out-of-round hip socket issue. I don’t miss any Chicago Black-hawks televised games.

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23rd Annual Not Your Average Joe 5K Run and Walk · 5 Mile Run

May 10th, 20149 am at Crystal Lake Park in Urbana

For information, visit www.notyouraveragejoerace.com www.notyouraveragejoerace.com

The race celebrates the life of Joe Seeley, a former Human Kinetics employee and member of the Second

Wind Running Club, who died of leukemia. All race proceeds bene� t the Center for Women in Transition,

The Crisis Nursery, and the T.I.M.E.S Center.

Roasted Butternut Baked Penne RecipeSubmitted by Bridget Melton

I love this seasonal and healthier twist on comfort food. Eat the night before a long run and have the leftovers after!

YIELD: SERVES ABOUT 4

Ingredients:1 pound butternut squash, peeled and diced into 1” cubes1/4 teaspoon salt1/4 teaspoon pepper1/4 teaspoon nutmeg2 tablespoons unsalted butter1 small shallot, chopped1 tablespoon flour1/4 cup mascarpone cheese (can substitute cream cheese)3/4 cup milk of choice, or more as needed1/2 pound whole wheat penne1/4 cup freshly grated mozzarella cheese1/4 cup freshly grated parmesan cheeseFresh sage (optional)

Directions:

Preheat oven to 400 degrees F. Toss squash with olive oil, salt, pepper and nutmeg. Roast for 40 minutes or until tender, stirring halfway through. Remove from oven and mash or blend in food processor until smooth.

Prepare water for pasta and cook according to directions.

While pasta is cooking, heat a medium saucepan over medium heat and add butter and shallots. Whisk continu-ously until the butter browns and small brown bits appear in the pan. Immediately whisk in flour and cook for 1-2 minutes. Add milk, mascarpone and mashed squash, then mix until combined. Add additional milk if needed and season with additional salt and pepper as desired.

Combine pasta and sauce in greased 8 or 9-inch baking dish. Top with shredded cheeses and fresh sage leaves (or chop and add as garnish) if desired. Bake for 20-25 minutes, or until cheese is golden and bubbly.

Notes: I also like adding a smoky flavor with some smoked paprika or chipotle hot sauce.

Adapted from http://www.howsweeteats.com/2011/11/roasted-butternut-baked-penne/.

Have a recipe to share that is great during winter training?

Send it to [email protected] for inclusion in the next newsletter.


Spiced Pumpkin Bran Muffin RecipeSubmitted by Jennifer Sharpe

Ingredients:1 cup pumpkin puree (Libby’s brand or make your own using the recipe here: http://chefinyou.com/2009/10/pumpkin-puree-recipe/)1 cup wheat bran3 large egg whites3/4 cup buttermilk 1/3 cup molasses1/3 cup brown sugar1-1/4 cup whole wheat flour2 tsp baking powder1/2 tsp baking soda1 tsp ground cinnamon1 tsp ground ginger1 cup raisins

Directions:

Preheat over to 400 degrees F. In a large bowl, combine the puree along with bran, egg whites, buttermilk, molasses, and the sugar. Mix until smooth. In a second bowl, combine the flour, baking powder, baking soda, cinnamon, and ginger. In the large bowl, slowly mix in the dry ingredients. Don’t over beat the mixture. When smooth, fold in the raisins.

Spoon mix into muffin trays about 2/3 full. You can use cupcake papers for less mess or spray Pam into each tray before adding the ingredients. Bake for 20-30 minutes or until a skewer inserted in the center of a muffin comes out clean.

Cool muffins on a wire rack for about 10 minutes and enjoy. You can also freeze them–let them cool complete-ly and seal inside a plastic bag and freeze.

Recipe makes about 18 muffins which are low fat and provide protein, fiber, iron, and calcium.

This and other great recipes can be found at:

http://chefinyou.com/2009/10/pumpkin-muffins-recipe/


Second Wind Road Trip: Indianapolis Monumental Marathon–November 2, 2013Photos by Valeria Rohde

The 2013 Second Wind Road Trip took us to the Indianapolis Monumental Marathon. Many Second Wind members participated, and the club met afterward to celebrate at Rock Bottom Restaurant & Brewery.

Second Winders after the race, L to R: Jim Doyle, Valeria Rohde, Douglas Armstrong, Ryan Anderson, Amber Anderson, Sarah Dowd, John North, Andrea Stack, Michael Tankersley, and Niki Lake.

We had a great turnout at Rock Bottom after the races!

Brenda Mehnert, Cara Finnegan, John Murphy, Jodi Heckel, Julie Mills, and Ed Mehnert.

Marc Mills, Letitia Moffitt, Dennis Ohnstad, and John North. Marty Williams and Chris Delis.


It’s a Family ThingPhotos provided by Marty Williams

All five members of the Williams family ran in one of the Monumental events. Where’s Gage? See his photo in an article in this issue! Did your family participate in the Monumental Marathon weekend? Go to the Second Wind Facebook page and tells us about it!

Top left: Becky Williams running the 5K at the Indianapolis Monumental Marathon. Top right: Garret Williams running the half marathon at the Indianapolis Monu-mental Marathon.Bottom left: Gaven Williams running the 5K at the Indianapolis Monumental Marathon.Bottom right: Marty Williams running the full marathon at the Indianapolis Monumental Marathon.


Gage Williams with the determination to have a strong performance at the Indianapolis Monumental Marathon 5K.


“Dad, can we talk strategy?” whispers my 9 year-old son, Gage, as he cracks open the door, squint-ing his eyes as he peers from the darkness into the bathroom. It’s 5 a.m. on November 2. I’m trying not to wake the rest of the family in our two double-bed hotel room, but also doing my best to get ready for the Monumental Marathon. It starts in 3 hours, and truth be told, the time it takes me to run a marathon is about how much time I need to get ready for one.

“Sure, let’s talk.” While I’m wrestling with 26.2 miles, he’ll run the 5K. He’s been training the last 8 weeks, often running with Becky either before or right after school. We had talked about several aspects of the race weekend before traveling to Indianapolis, including going to the expo, dinner plans, and post-race events. But we hadn’t talked about his race. Not that he’s run a lot of races – he’s only 9 – yet he’s heard me tell everyone else in the family, time and again, “Don’t go out too fast.” But this time, he wants more than cautionary advice. He wants a strategy.

I whisper, “Son, what’s your goal?” “A PR,” he says quietly. Cool, I admire his ambition. “What’s your best time so far?” He looks around the bath-room, appearing a little lost. “I don’t know.” Hmmm . . . my mind has been in a bit of a fog since I rolled out of bed a few minutes ago, and this conversation isn’t bringing any clarity.

“Forget past times,” I say softly, “you’ve trained hard for this, and you’re going home with a PR.”

We spend the next 15 minutes hatching a plan that will take him from start to finish. I talk about how there’ll be lots of other runners, compared to the size of other races he’s been in or observed. We discuss finding a good starting position. We review the course map, and I point out specific landmarks to break the race into segments. “Take it easy until you get to the first bridge. But once you cross over the river, speed up a bit. When you cross over the second bridge, you’re nearly home. Pour it on. Don’t leave anything left in the tank when you cross the finish line.” It’s a deal, sealed with a fist bump, a smile, and me advis-ing him to get some more rest.

Over the next two hours, as I continue my pre-race preparation routine, he floats in and out of the bathroom to revisit his strategy. “What if I take a wrong turn?” “How will I find mom at the finish?” And the most important question, “What snacks will there be?” I believe I put his mind at ease, and though I haven’t a clue what snacks he’ll find in the finish chute, I assure him he’ll be satisfied with the race. As I leave the room to get lined up for my race, I ask him how he’s feeling about his strategy. His reply – two thumbs up. Good.

The StrategyBy Marty Williams


Early into the marathon, I find that I have to change my own strategy. Nearly every marathon I’ve run, I’ve felt really awful somewhere along the way. But never has this feeling struck as early as mile 3. An intense stomach pain attempted to spoil the day, but I thought about all the hard work that went into my training for this race. I quit thinking about how bad the problem might get later in the race, and simply fo-cused on running to the next mile marker. Finally by mile 20, I knew the stomach pain – while persistent – wasn’t going to deny me a finish.

After crossing the finish line, getting some water, and chatting with friends for a few minutes, my sec-ond race started. I had 35 minutes to get back to the hotel, shower, and get the family checked out of the room. With everyone’s help, we checked out on-time.

As we left the hotel, I finally had a chance to ask how the morning went for the rest of the Williams family. Becky set a 5K PR, and we’d learn later that she also took 2nd out of 95 women in her age group. Garret ran a big negative split in his first half-mar-athon. Gaven also set a 5K PR, and was pleased to report that he finished AHEAD of his mom. Gage wasn’t up for talking much about his race. Oh, he tells me he definitely ran a new PR. But that was a couple hours ago, and now he was excited about ordering a root beer, served in a glass bottle, with lunch.

“So Gage, were you happy with your strategy?”

He looks at me quizzically, with a wrinkled brow of confusion. “What strategy?”

Runner’s Technology: A Pass and a Fail in My Running LabBy Ed Mehnert

I’m a competitive runner, and like setting PRs. Tri-athletes can drop time by buying some technology—a high-end bike, carbon fiber wheels, etc. Runners have fewer tech choices but shoes, compression clothing, GPS watches, and heart rate monitors are options. What tech goodies could help me? Last winter, I considered new low/zero-drop running shoes like the Newtons but decided to stay with Nike Pegasus. I bought a Garmin Forerunner 10, an entry-level GPS watch, thinking it could help with pacing during training and, more importantly, during racing. During training this summer, I noticed hamstring soreness during my high-mileage training (50 miles) weeks. During past marathons, I experienced hamstring soreness many times and thought it was a signal that cramping was not far away. To counter this soreness, I started taking salt tablets several years ago. But could hamstring soreness be an indicator of muscle fatigue and not cramping? This sounded reasonable, so I bought some compression shorts (2XU Elite shorts).

At the Indy Monumental Marathon in November, I lined up wearing a GPS, compression shorts and com-pression socks for good measure. I tossed aside my standard racing strategy of even splits, which I check at 4-mile intervals. If you look at race results, you’ll see very few people that can even split a marathon. I certainly was not an even splitter. I typically ran the second half 7 to 11 minutes slower. My new racing strategy—run the first half under 1:45 and then mini-mize the drop-off in the second half. This plan would allow me to run a PR, even with a 12-minute drop-off. OK, I have a plan. Can I execute?

Early in the race, I’m relaxed and chase the 3:30 pace group. This effort is a little taxing and I find myself falling behind. I have to pick up my pace a few times to keep up with the group. At the half-way mark, I was less than 50 meters behind the group. I ran the first half in just under 1:45, which was a PR by approximately 45 seconds. A good start. Now, could I hold on? So far, I’ve run the race chasing the pacers, letting them do the pacing work. Now it was time for the GPS to pay dividends, to help me

keep pace during the second half. Around mile 14, I checked my GPS—a 7:10 pace!?! WTF! I know that I’m running an 8:00 pace. A little while later, it reads a 6:58 pace—not true! My GPS failed!!! Not sure why, it was fully charged. It must be a lemon. Frus-trated and annoyed, I considered tossing it during the race. No technology help here, back to the old watch (yes, I have both watches today). The split at mile 16 was better than my plan. Great, but the next two 4-mile segments will make my day. Hit mile 20, still ahead of my pace. Legs feel good, no twinges of pain yet. So far, so good. Moving through the lower 20s, still feel good but going a little slower. At mile 24, my biggest problem is a massive blister on toe #2 on my left foot, NOT my hamstrings. That blister won’t rain on my parade, a PR is in sight, endorphins are flow-ing. Turning toward the finish line, my 800m training takes over and I give a little burst. Those fast-twitch muscles get their brief work-out. I dropped almost 6 minutes in my 13th marathon and hit every goal ex-cept one—a BQ time. My most recent PRs have been by 1 or 2 minutes. A 6-minute drop is a breakthrough.

How did I run this time? Nothing special in my training. The weather was nice and we only had a head wind for a short time. The GPS helped during training but not on race day. The new race strategy helped, but the biggest reason in my mind was the compression shorts and maybe the compression socks. My theory: the compression shorts reduced muscle fatigue in my thighs, allowing me to run faster late in the race. Maybe compression shorts can help you set a PR. What helps you run faster?


What a Difference a Year MakesBy Amber Anderson

This past year was really the first year that I was involved with Second Wind. I was a member the previous year, but most of the people in my half-mar-athon training group (more or less) stopped running/participating after the event. That, mixed with my last summer of grad school and my first summer of teach-ing college (night class, ugh!), meant that I didn’t get to meet any other members of Second Wind. Ryan, my husband, started going to the Tuesday Fun Runs and Wednesday Speed Work. He would come home and tell me all about his new friends, which I never seemed to be able to meet. Once fall rolled around, I finally got to go to the Tuesday runs and meet some of these new friends he kept telling me that I’d like.

I was still a little shy at first; after all, these people ran faster/beat Ryan, so they were completely out of my running league. However, it didn’t take me long to realize that with these people, speed doesn’t mat-ter. What matters is that you show up and try. Even though many of them had known each other for quite a while, I was welcomed in without hesitation.

I look back now and am amazed at how close I’ve gotten to these new friends, people I barely knew a year ago. These are people that I’ve spent countless hours with, many of them running, but many of them not. We have carpooled to (too many) races, shown up to support each other through long runs (even when sleep seemed the better option), met for (often mud-dy) trail runs, had several after-hour get-togethers, trained for races together, and cross-trained together when people got injured.

This amazing group of people has become almost like a second family. We are always there for each other, even if it is just offering extra freezer space when the power goes out. So even though this is a tad mushy, I want to say thank you. Thank you for being such a supportive club. Thank you for lending an ear when someone needs to vent. Thank you for cheer-ing everyone on, even when that person might be the slowest one there. Thank you for inviting “newbies” to events (official & unofficial). Thank you for finally making CU feel like home.

Amber (front row, far right) with her Second Wind family at the Arthur Rat Race in September.


And The Secret Is…By Niki Lake

On October 11, I learned that I had run myself into a stress fracture in my hip. I would not be running for the rest of the year, and I had to use crutches. I am a pretty active person, so about a week into this new life I decided I had to find something to do with my time other than watch the latest episodes of Dexter and The Blacklist over and over again. I decided that I would make my friends, the crazy runners, send me their race results, and that I would make them each a nicely organized laminated sheet with their 2013 results. Since we all race like crazy, I knew this would kill some time and give them a nice gift to remember the year by. I found out that I was actually the one who got something out of this. I found out a lot of interesting things about myself, each individual in the group, and the group as a whole.

The crazy runners are a small sub-group of SWRC. We all basically met through the club. I would say the group really began last year after the fun runs and speed work. We all got together to hang out and do something besides running, imagine that. Well, it has been a year and we are still getting together once or twice a week to discuss books, sing karaoke, have lunch, go ice skating, or maybe even just run (yeah, we still do this, too!). We even have a private Facebook message that started as a way to organize runs/races, and has turned into a free-for-all tell anything you want, and some nights hours and hours of just fun conversation. I assume some people wish that they never joined the message! Anyway, I sent the group a message asking them to send me all their race results for 2013. You would have thought I was the FBI investigat-ing into their deep personal lives, my gosh! I mean, Michele Marcus had hers to me in three minutes, no questions asked, but she is just that organized with her running stats. I am still waiting for Murray Kirby’s, but I feel maybe he stopped following our crazy Facebook message a long time ago.

I started organizing their results, and used Michael Tankersley’s as a base to get a system together of fonts, colors, etc., so that it all matched. He was the best person to use seeing that he ran 33 races! 5K races would be green, 10K races would be purple, marathons would be dark red, and trail runs would be grass green, blah blah blah. I let Michael and Michele in on my plan so that they could help me along the way. As I entered the results, I started to wonder how many races the whole group did, how many miles we raced, how many different races we attended. This is when I noticed the real benefits of this project. Not only could I give them a gift, I could tell them a bunch of interesting stats I compiled from our data. I was so freaking excited—so, that is what I will do now—I will share it with all of SWRC! I did promise the ones who thought I would give their info to the FBI that I would not share their personal info with ev-eryone, so I will basically share the group results, and some individuals who gave me the go ahead. Obvi-ously, Michael had no choice!

Niki’s first post-injury run (L to R): Cory Olmo, Niki Lake, Michael Tankersley, Ryan Anderson, Amber Anderson, Penny (the dog).


I used 17 people in this project. These people raced the following distances: 1 mile, 5K, 10K, 15K, 5 mile, 8 mile, half marathon, marathon, triathlons of many distances, biathlons, half ironmans, ironmans, ultras of different distances, and trail runs at distances in miles of 5, 5.7, 7.1, 7.45, 10, and ultra. We par-ticipated in 77 different races this year: January – 3, February – 1, March – 5, April – 6, May – 7, June – 10, July – 8, August – 8, September – 12, October – 8, November – 7, and December – 2. The 17 of us raced 267 times, the highest number being Michael who raced 33 times, and the lowest number of races being 4 times. Michele raced 24 times and spent half the year injured, and I raced 22 times and spent the last 3 months injured. The girl who did the most races did 25. Michele almost got her!! We raced in Illinois, Indiana, Florida, Ohio, Iowa, Wisconsin, Kentucky, Oklahoma, Alabama, Nevada, and Louisiana! The 17 of us raced 1839.29 miles of running, 461.9 miles of

biking, and 8.93 miles of swimming. Michael was the top male, coming in with 176 running miles raced, and the top female raced 164.9 running miles. We raced 104 5K’s, 30 10K’s, 16 15K’s, 33 half mara-thons, 10 marathons, 2 8-mile races, 1 5-mile race, 14 tri/biathlons, 4 ultras, 1 half ironman, 2 ironmans, 19 1-mile races, and 31 trail races.

It is interesting to see how much mileage the 17 of us covered, how many different distances we ran, how many states we ran in, etc. I was really interested to see how each member improved throughout the year, or how the individuals averaged out in other areas. I hope they each enjoy their present when I give it to them! Yes, most of them will find out when they read the newsletter what I have been doing over the past few months. I had fun doing it, for sure, and it did fill in some time and let me still feel like I was part of the crazy runners, even if I could not run!


We are hoping to launch as our winter weather abates. In that vein, if you are reading this and are the parent of a child or children who would like to participate, please send me an e-mail ([email protected]) with the name and age of the participant(s). We will then start compiling a list of participants and communicate with you about tracking mileage. We will also start putting together a “goody bag” or some such thing, and perhaps planning with an eye toward getting the kids together for a group run in the spring.

Hopefully, we will have a chance to talk this program up some more at the SWRC banquet and build some en-thusiasm among our membership for a youth running program in 2014.

Ages: 12 and Under

Dates: January 1, 2014 – Allerton Trail Run (October)

The Race: Kids will run 25 miles and complete their Marathon with a 1.2 mile run at Allerton on the day of the race.

Tracking mileage: Parents will “register” their kids for the Marathon by letting SWRC know they will be par-ticipating. We will then leave it to parents to record and report the miles their kids run. We would prefer that, if possible, kids participate in SWRC Tuesday Meadowbrook runs or local 5K races, but if they just run a measur-able distance with their parents or guardians throughout the year, that should be acceptable. SWRC will main-tain a spreadsheet for the mileage of participants, with a goal of having them hit 25 miles in the time leading up to the finishing run at Allerton. If any kid goes beyond 26.2 before the final run that would be fine, but we would still want them to complete that final 1.2-mile run for an official finish.

Swag: The plan will be to have shirts made for the kids, which they will receive when registering; perhaps something like “2014 Kids Marathon.” A finisher’s medal and award ceremony at Allerton will also be planned. We would encourage the kids to wear their Marathon shirts when putting in miles. Adult runners at the group runs will hopefully talk with the kids and encourage them.

Miscellaneous: This program is in the planning stage. SWRC can use some help in “marketing” the program, as well as with items like designing a shirt and getting something on the SWRC website (perhaps registration and mileage tracking). We can also consider growing this program by sending runners into local schools to talk to kids about running marathons and the fun and health benefits of distance running. We may also want to enlist the support of cross-country coaches and others in the community who have an interest in youth running. It would really be nice to see a growing number of kids at Tuesday night runs in the summer and so forth.


Youth Marathon Update

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Winter FootwearBy Bob O’Brien

So you are going out for a run. The temperature is 25 degrees and we had a freezing rain last night. Ev-eryone knows how to dress for the cold, but what are the options for footwear? You can stay on the streets and sidewalks, after the city has completed sanding and salting. You can give up on trails, especially the hilly courses at Clinton, Forest Glen, and Kennekuk. But, if you are an addict (like me), and want to keep off the road and need hills in every workout, than what’s available?

General winter footwear considerations include waterproof/breathable shoes. Many shoe companies sell their “winter” or “wet conditions” model (dry is good!) made of Gore-Tex, etc. These tend to cost $10-$20 more than a conventional shoe. Wool socks are great, and cotton is the death fabric. Quick-drying synthetic fabric does not help when your feet are cold and wet for long (> 2 hour) runs. Wool is actu-ally warm when wet (ask the sheep). Gaiters keep snow out of the shoe tops (dry is good!). Lightweight running shoe gaiters abound, and some shoes have built-in gaiters.

The assumptions are that slippery conditions are the issue. If depth of snow is the issue, then nothing replaces the traditional three options: 1) slogging, or convert to 2) snow shoes or 3) cross country skiing. But if the snow is shallow and conditions are a bit too slippery for the hills, especially the down hills, what can we do? Items are generally ranked from least grip to most grip (and usually heavier & most costly). I have a pair of shoes setup the year round with hobnails for icy conditions and snow less that 1-2 inches deep. When the snow is deeper, maybe up to 4-5 inches deep, I go with either microspikes or crampons, depending on the course. Good luck with the running!

Winter Footwear Options:

1) Sheet metal screws3/8 - 1/2 inch lengthMatt Carpenter has a great site devoted to these: http://www.skyrunner.com/screwshoe.htmBeware “air” or “gel” shoes or very thin solesUp: Cheapest, easily replaceable if they rip out.Down: Least grip (ask Janak about meeting a tree at Forest Glen), don’t walk on tile or hard-wood floors! Rip out easily.$ - pennies!

2) Hobnails http://www.sportiva.com/products/footwear/ac-cessories/at-hobnail-kitRemovable screw-like studsThis is what I use for 90% of winter slippery-conditions running. I keep these in a pair (or two) of shoes all winter (“dedicated ice shoes”).Up: Better ice grip. Do not rip out (I have lost one in 4 years). Semi-permanent set-up for winter.Down: Pricier than sheet metal screws or Yak-trax.$48

3) Spiked shoesNorth Face and Icebug have spiked shoes: http://icebug.se/en/Up: Built in, no fuss, no muss. Often have wa-terproof/breathable fabric (dry is warm!).Down: Limited seasonal use. Heavier than other shoes. Waterproof/breathable fabric is HOT in summer.$100 - $150


4) Yaktrax Walker or Prohttps://www.yaktrax.com/4 mm steel coils and heavy duty rubber materialI know runners that like them. They fit over most shoes so you can use them with hiking boots or running shoes. The Pro version has a strap that goes over the top of the shoe or hiking boot to help prevent them from coming off.Up: Better grip, easily removable, cheaper than microspikes. (Better on roads?) They’re small and light (169 grams) so you can carry them in your pack or even your jacket pocket.Down: Pricier than screws, less durable than all other options (Pro more durable than Walker.)$25-$30

5) Slip-on, carbide tip stud imbedded in rubber web

STABILicers SPORT: http://www.32north.com/Up: Carbide tips are very grippy, light (354 grams).Down: Too new to tell (?), durability? Better on pure ice, than snow & ice.$40

6) Microspikes

http://www.kahtoola.com/microspikes.phpI have used a set of the Kahtoola microspikes for 4 years with no problems. My favorite snow option at Forest Glen, when my hobnails can’t reach the dirt.

Up: Similar advantages to the Yaktrax, but more durable and grippier. Easily removable, better in snow than screw or rubber web options. 360 grams (size medium).Down: Pricier, not a good road running option.$65

7) Cramponshttp://kahtoola.com/In this category you are spending all day in deeper snow, above tree line, or really steep terrain. I used a set of these for a solo ascent of Mt. Washington in winter. They got me up the Lion Head trail, even the short 30 degree ice bit. Useful on the steepest hills at Forest Glen after a freezing rain.Up: Better grip, especially in snow (next step up is snowshoes). Nothing grippier (the best cram-pons gets you up vertical ice!)Down: Priciest, heaviest (540 grams in alumi-num), most difficult to affix and remove. Alumi-num lighter than steel, but dull quicker.$150

Other good links:http://www.irunfar.com/2008/12/winter-running-traction-devices.htmlhttp://www.skyrunner.com/screwshoe.htm


Local r tsStrawberry Fields306 W. SPRINGFIELD AVENUE, URBANA • 328-1655

OFFERING YOU MORE LOCAL PRODUCE, DAIRY AND MEATS FOR 35 YEARS.

26th Annual Allerton Park Trail RunBy Ben Newell

This year’s Allerton Park Trail Run had a strong turnout, with over 400 runners finishing the race. Bet-tering his time from last year, John Knudson (below middle) repeated as the overall winner with a time of 32:27 on the 5.7-mile course. Kelly Fox (below right) came in first for the women at a time of 36:40. Pictures from this year’s race are up on our Facebook page at http://www.facebook.com/pages/Allerton-Park-Trail-Run/165219090219111.

New this year was the Monticello Triple Crown. Over 60 people received a track jacket for registering for the Triple Crown and participating in the three Monticello races: Allerton Trails Half Marathon and 10K, Kirby Derby, and the Allerton Park Trail Run. Check the race calendar for the 2014 race dates, and sign up for the Triple Crown when registering for next year’s Allerton Park Trail Run. We are working on next year’s prize, so stay tuned for an announcement.

Superheroes, Teenage Mutant Ninja Turtles, fairies, and a two-person horse were some of the great costumes that runners wore on the Run this year. It was hard to pick a winner for the costume awards!

During the awards ceremony, Allerton Park’s Bridget Frerichs accepted a $1,000 donation from the Second Wind Running Club race proceeds. This donation will be used by the Park to make improvements that directly benefit runners. We are hoping to improve the creek crossing with this gift.

Thank you to our Second Wind and Lincoln’s Challenge volunteers for making things run smoothly and to our race sponsors for your support. We look forward to another great race in 2014!


Allerton Park Trail Run–October 27, 2013Photos by Beth Scheid


Top: Race director Ben Newell gets ready to start the race.Left: Pat Mills instructs the walkers.Bottom: And the runners and horses are off!

Que Broadnax in her traffic directing get-up. Ryan Krows and Andrea Stack pose before the race.

Tom Gelsthorpe finished 5th overall.

Fernando Moreu finished 2nd in the male 35-39 age group.

Sarah Dowd finished first in the female 25-29 age group.

Garret Williams finished 2nd in the male 13-18 age group.


Lisa Morgan presents one of the gifts generously donated by Great Harvest Bread Co.

Valeria Rohde finished 2nd in the female 30-34 age group.

Super Keith Schinkoeth. John North putting on the steam. Tom Rice coming to the finish.

Chris Delis buzzes to the finish.


Finish line crew watches the Wicked Witch and her winged monkey come through.

Ryan Krows runs to the finish. Here comes Bill Thornhill. Tom Gelsthorpe, Darby Rude, and Fernando Moreu strike a pose.


Top left: Second Wind volunteers Jodi Heckel, Nancy McCarty, Niki Lake, and Valeria Rohde working the race check-in. Bottom left: Sue Anderson, Kim Nystrom, and Julie Mills set up the post-race brunch feast. Top right: Ben Newell presents Dawn Carson with her first place award for the female 50-54 age group.

Bottom: Race director Ben Newell, makes sure the finish line timers are all set.

Second Wind volunteers waiting for the first runners to appear: Ben Newell, Niki Lake, Bill Dey, Letitia Moffitt.


Rattlesnake Master Run for the Prairie– November 3, 2013Photos by Sandy Romans

Cynthia Ortiz and Nancy Sivertsen celebrate after the Rattlesnake Master 10K.

Sandy Romans after running the Rattlesnake 10K.



CLINTON LAKE ULTRA30 Miles

DeWitt, IL • March 29, 2014

Three loops of 10-mile trail through forest, hills, and meadows at Clinton Lake State Recreation Area. Almost all single-track trail except for small section on road & bridge that connects two sides of the trail loop around the lake. About 1500 feet of elevation gain per loop. This is a challenging scenic trail. You may forget that you are in central Illinois! Two fully stocked aid stations each loop (start/finish & half-way), but runners should bring a water bottle.

For complete race information and to sign up visit:http://www.secondwindrunningclub.org/races/clinton

Cost$58 through January 15, 2014$68 through February 15, 2014

$78 after February 15, 2014

For more information, contactRace Directors Don Frichtl or Ellen (Erhardt) Byron at:

[email protected]


Race ResultsChicago MarathonChicago, IL October 13, 2013

7851. Carl W. Larsen Jr. 3:47:15

Forest Glen Trail RunWestville, IL October 19, 2013

10 Mile3. Janak Patel 1:47:496. Dennis Ohnstad 2:29:337. Curt Chambers 2:37:2510. Sue Finkenbiner 2:41:27

IESA Cross Country 3A State MeetNormal, IL October 19, 2013

44. Garret Williams 11:03

Indianapolis MarathonIndianapolis, INOctober 19, 2013

Half Marathon1004. Dona Abel 2:53:18

Marathon421. Daniel Lichtblau 4:16:25422. Eileen Lichtblau 4:16:25

Grand Rapids Half MarathonGrand Rapids, MIOctober 20, 2013

Half Marathon305. John North 1:46:15

Marathon247. Cynthia Ginsberg 3:29:36


Race Results—continued

Springfield MarathonSpringfield, IL October 20, 2013

10K2. Marty Williams 38:57

Half Marathon210. Becky Williams 1:58:55

Bulldog RaceMahomet, IL October 26, 2013

81. Stan Shobe 29:16 2AG104. Robert Pool 31:41118. Kim Fritchey 34:39130. Richard Brannon 37:22

Monster Dash 5KGibson City, IL October 26, 2013

5. Carl W. Larsen Jr. 21:22

Allerton Park Trail RunMonticello, IL October 27, 2013

4. Isaac Goodling 35:17 1AG5. Tom Gelsthorpe 35:26 1AG13. David Schug 37:31 1AG14. Nathan Smith 37:38 3AG16. Fernando Moreu 38:35 2AG17. Garret Williams 39:02 2AG19. Ryan Krows 39:5320. Darby Rude 40:0122. Nick Paulson 40:1124. Sarah Dowd 40:45 1AG25. Ken Welle 40:51 1AG27. Mike Tankersley 40:58 3AG30. Steven Yoder 41:32 3AG32. Alex Swanson-Linville 41:44 1AG41. Chris Lubienski 42:5943. Jack Snyder 43:13

44. Steven O’Connor 43:1946. Sarka Petrickova 43:21 2AG49. Jay Bennett 43:4554. Valeria Rohde 44:04 2AG56. Keith Schinkoeth 44:1061. Kristy Powell 44:33 3AG65. Cole Hendrix 44:5972. Bill Thornhill 45:48 1AG75. Edward Roy 46:09 2AG79. Steve Hayward 46:1382. Derrick Clark 46:5283. Juan Salas 46:5486. Bryan Snodgrass 47:0491. John North 47:26 2AG92. Seth Chiles 47:3293. Jen Burton 47:3394. Bill Jones 47:37 3AG98. Bruce Hajek 47:56101. Joe Brown 48:29103. Scott Hendren 48:36104. Dawn Carson 48:39 1AG110. Aldo Manfroi 49:05111. Mark Nelson 49:11127. Merwin Kirby 50:30133. Rob Kanter 50:51139. Elizabeth Laptew 51:13 3AG156. Jane Domier 52:12 2AG164. Tom Rice 52:36171. Martin Repetto 53:03173. Que Broadnax 53:12 1AG174. Sylvia Byron 53:18 2AG177. Paul Byron 53:29178. Diarmuid Reilly 53:36182. Elizabeth Chominski 54:09184. Tony Suttle 54:18188. James Whitfield 54:30193. Rose Mary Wentling 54:49 3AG195. Peggy Emkes 54:57 3AG203. Elizabeth Jones 55:15204. Paula Cler 55:16215. Alicia Pettyjohn 56:19 3AG221. Jeff Riddle 56:33228. Chris Delis 57:12



232. Rob Kowalski 57:21233. Philip Gable 57:21245. Maeve Reilly 57:51250. Genevieve Long 58:30258. Sandra Loeb 59:21259. Margaret Brown 59:24266. Tom Burton 59:45278. Lisa Morgan 1:00:35280. Leslie Hammersmith 1:00:40281. Laura Owen 1:00:43289. Rick Morgan 1:01:36303. Robert Pool 1:02:15 1AG315. Karen Carney 1:03:09335. Kevin Swartz 1:04:28347. Martha Grady 1:06:42364. Sue Finkenbiner 1:09:01365. Michael Bucher 1:09:10366. Janna McGiles 1:09:21388. Katherine Kwiatkowski 1:16:27389. Lisa Sink 1:17:02403. Yvonne Learmonth 1:38:24

Indianapolis Monumental MarathonIndianapolis, INNovember 2, 2013

5K85. Gaven Williams 23:43105. Becky Williams 24:21 2AG179. Gage Williams 26:29

Half Marathon191. Sarah Dowd 1:30:33203. Marc Mills 1:31:15248. Ryan Krows 1:32:58410. Mike Tankersley 1:37:49567. Valeria Rohde 1:41:07589. Keith Schinkoeth 1:41:30957. Elaine Bauer 1:47:441130. Amber Anderson 1:49:501229. Ricki Alford 1:51:081310. David Gable 1:52:101318. Garret Williams 1:52:141362. Doug Armstrong 1:52:451491. Juan Salas 1:54:081670. Melony Barrett 1:55:452064. James Doyle 1:58:512256. Elizabeth Chominski 2:00:282307. Sierra O’Connor 2:01:082310. Steven O’Connor 2:01:082442. Genevieve Long 2:02:352496. Sandra Loeb 2:03:032512. Dennis Ohnstad 2:03:112567. Michelle Maloney 2:03:362668. Melanie Bauer 2:04:482691. Brenda Mehnert 2:05:004618. Cara Finnegan 2:29:525680. Sue Finkenbiner 3:02:245681. Janna McGiles 3:02:24



Marathon254. Chris Delis 3:13:25263. Marty Williams 3:13:43300. Nick Paulson 3:16:01428. Nancy McCarty 3:23:42440. Patrick Rietz 3:24:18733. Jeff Kohmstedt 3:36:11745. Edward Mehnert 3:36:39766. Rob Kowalski 3:37:19879. Philip Gable 3:41:351241. Jodi Heckel 3:53:501478. John North 3:59:321589. Andrea Stack 4:04:101655. Julie Mills 4:06:261663. Ryan Anderson 4:06:421963. Letitia Moffitt 4:17:332180. Angie McQueen 4:26:102535. John Murphy 4:39:462799. Sue Anderson 4:53:253488. Dona Abel 6:21:09

Rattlesnake MasterUrbana, IL November 3, 2013

Walk1. Michele Neill 37:02

5K1. Nathan Smith 17:495. Jason Meier 20:18 1AG7. Diarmuid Reilly 20:31 1AG10. Edward Roy 21:41 1AG18. Bill Jones 23:37 2AG20. Bridget Melton 24:00 1AG22. Martin Repetto 24:04 2AG23. Elizabeth Chominsky 24:35 2AG30. Jeremy Ellermeier 25:2847. Rose Mary Wentling 27:22 2AG50. Derrick Clark 27:4054. Maeve Reilly 28:08 3AG55. Laura Armstrong 28:1067. Stan Shobe 29:4472. Mike Atkinson 30:50

75. Sharon Anderson 31:1489. Dawn Carson 35:01100. Amanda Stevenson 36:13102. Jeff Nicholas 36:21105. Richard Brannon 36:59134. Murelle Plotner 44:54137. Mike Tankersley 44:56

10K1. Brandon Smith 33:392. Isaac Goodling 36:03 1AG3. Tom Gelsthorpe 36:50 1AG5. Corey Plotner 37:53 2AG18. Sarka Petrickova 46:09 1AG19. Ivan Fink 46:21 2AG25. Rob Kanter 49:11 1AG26. Eric Springer 49:1227. Merwin Kirby 50:26 2AG36. Que Broadnax 54:32 1AG40. Elizabeth Jones 55:1741. Paula Cler 55:3944. Michael Bucher 56:2955. Karen Carney 59:09 2AG57. Sandy Romans 59:24 3AG59. Rick Morgan 1:01:0562. Christine Atkinson 1:01:3665. Susan Mynatt 1:02:2470. Cynthia Ortiz 1:03:5679. Nancy Sivertsen 1:11:00

Abe’s Trail TrekPetersburg, IL November 16, 2013

10KNicholas Voss 1:06:28

15K9. Darby Rude 1:11:04 1AG20. Jason Meier 1:15:13 2AG27. Chris Lubienski 1:17:2829. Tara Beveroth 1:19:13 1AG55. Jodi Heckel 1:29:29 1AG56. Julie Mills 1:29:31 2AG


78. Bill Dey 1:44:1782. Rebecca Dey 1:47:36 3AG85. Mike Bucher 1:52:0692. Sue Finkenbiner 2:03:0395. Lisa Sink 2:21:57

Richmond MarathonRichmond, VANovember 16, 2013

2681. Charles Murphy 4:29:58

Rock ‘n’ Roll Las VegasLas Vegas, NVNovember 17, 2013

2216. Michele Marcus 1:56:03

Schumacher ShufflePhilo, IL November 23, 2013

5. Chris Lubienski 21:08 1AG30. Jill Abbott 32:28 3AG31. Will Abbott 32:20

Run for the Library 5KMahomet, IL November 23, 2013

6. Corey Plotner 18:43 1AG8. Jeff Kohmstedt 20:17 2AG

9. Mike Tankersley 20:21 3AG10. Chris Delis 20:3011. Jason Meier 20:42 2AG12. Keith Schinkoeth 20:50 3AG15. Tara Beveroth 20:5824. Edward Roy 22:33 1AG27. Cole Hendrix 22:43 2AG28. Steve Hayward 22:59 2AG30. Louis Mesker 23:03 3AG42. Bill Jones 24:50 2AG52. Que Broadnax 25:45 1AG59. Randall Mason 27:4162. Peggy Emkes 27:54 1AG72. Laura Armstrong 28:48 2AG74. David Requa 29:34 3AG76. Stan Shobe 30:0982. Robert Pool 32:30 3AG83. Katherine Kwiatkowski 32:4090. Ellen Hedrick 35:2794. Jeff Nicholas 36:2595. Nia Klein 36:35

Santa Hustle 5KChicago, IL December 7, 2013

47. Carl W. Larsen Jr. 21:46 2AG


Don’t see your results? Send them to Laura Owen at [email protected]

to make sure they are included in the newsletter!


RUD NN NI IW N GD N CO LUC BES

H ee ca nlt ah m r oF fi retn P ess

Second Wind Running Club

_________________________________________ ______ _________________ _________________________________________________ Last name First name M/F Birthdate (mm/dd/yyyy) Signature Date

Address _____________________________________________________________ S t r e e t

_____________________________________________________________ C i ty State Zip

Phone (________)__________________________________________

Email ___________________________________________________

Information for additional household members:





Your signature indicates agreement with the Liability Waiver below.

Check one: ___ New membership ___ Renewal

Check one: ___ Individual ___ Family

Membership Fee Amount

Membership runs on a twelve month basis from the date your membership begins.

Individual $20

Family $30

TOTAL amount due $

LIABILITY WAIVERParticipating in club related activities can be potentially hazardous, and I agree not to participate unless I am physically capable and properly trained. Any physical concerns have been addressed by a properly trained health care provider. I agree to abide by the decision of a race offi cial or medical personnel relative to my ability to safely complete the run. I assume all risks associated with participating, including running and volunteering to work in club races, including falls, contact with other participants, the eff ects of weather, road and traffi c conditions of the course, all such risks being known and appreciated by me. Having read this waiver and knowing these facts, and in consideration of your acceptance of my application for membership, I, for myself and anyone entitled to act on my behalf, as well as any minor members of my household named on this application, waive and release Second Wind Running Club and the RRCA from all claims or liabilities of any kind aris-ing out of my participation in these club activities, even though that liability may arise out of negligence or carelessness on the part of the persons named in this waiver.

Second Wind Running Club is a non-profit organization established in 1983 to promote running activities in the Champaign-Urbana area. Membership is open to anyone interested in running or walking for health, fi tness, or performance. Goals are to support runners’ exercise, social events, local races and companionship. The c luboffers support, information and advice to runners at all levels in the community.

Membership Application

Please make your check payable to Second Windand mail it with the application to:

Second Wind Running ClubP.O. Box 6082 • Champaign, IL • 61826

You can also join online with a credit card.www.secondwindrunningclub.org

Most people never run far enough on their f irst wind to f ind out they’ve got a second. Give your dreams all you’ve got and you’ll be amazed at the energy that comes out of you.

—William James

Please print clearly.

NON PROFIT ORGUS POSTAGE

PAIDPERMIT # 806

CHAMPAIGN IL

SECOND WINDRunning Club

P.O. Box 6082Champaign, IL 61826

Printed on Recycled Paper

january/february 2014—volume 31, number 1 in passing · to place an ad or to receive more...

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