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North Carolina Roadrunners Club, Raleigh, NC

30th Anniversary1979-2009

RUNNINGaccount

April/May 2009

http://www.ncroadrunners.org

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“the best large-club newsletter in the southeast.”

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Bimonthly publication for NCRC members

Myrtle Beach 1Wearing an iPod 13April Series 14May Series 15 Volunteer Celebration 16You know You’re a Runner If 24Race for the Cure Team 28

President’s Corner 5 RACE REPORTS: •Run for the Roses 8 •Krispy Kreme Challenge 9 •Rocky Mt. Sweetheart 5K 10 •Rumba on the Lumber 5K 11 •Falls Lake 50K 12New Members 17Volunteer Corner 17Volunteer Points 18Member’s Race Results 19Race Calendar 20Training Advice 22Group Runs 25Board Meeting Minutes 261,000 Mile Club 29Membership Form 30Club Apparel 31

The Myrtle Beach marathon is like a spring break for run-ners.

Runners Gone Wild.

Just kidding: It’s not that crazy.

But the brewskis do flow, starting with the Expo freebies, and never mind the fact that we have miles to run the next day. After all – It’s Myrtle Beach!

The Myrtle Beach Marathon course is so familiar to its regular runners; we could run it in our sleep.

And with a 6:30 a.m. start time, we do cover at least a first couple of miles before we wake up. The half-mara-thoners are usually done by at least 9:00 a.m. which means we are generally drink-ing beer for breakfast.Michelobe Ultra, the break-fast of champions! After all – It’s Myrtle Beach!

After crossing the finish line, half-marathoners enjoy cooling their heels in the beer tent waiting for the full-marathoners to come in so they can toast them with beer as they come across the finish line.

Hey! It’s Myrtle Beach!

The Myrtle Beach Marathon is chock full of traditions, starting with the Expo, which is just an excuse to start the party.

Thanks to Top Chefs Mark and Terri Dowd, the pre-race party just travels on down from the Expo to the Break-ers Hotel for the big pasta feast.

Oh yes, there is that little part of the weekend called a marathon, which at Myrtle Beach, is just a “partius inter-

Myrtle Beach Marathon is Spring Break for Runners

Continued on page 7

By Teri Saylor

RUNNING account page � April/May 2009

Come Experience America’s Friendliest Marathon!

November 14, 2009

www.richmondmarathon.com

IT’S THE LITTLE THINGS THAT ADD UP.

Course amenities, like junk food stops and wet washcloths. Friendly and courteous volunteers who treat you like more than just a bib number. Even an online registration system that doesn’t hit you with extra fees to sign up. It’s what led Runner’s World to confirm what we’ve been saying all along: The SunTrust Richmond Marathon truly is “America’s Friendliest Marathon”!

The SunTrust Richmond Marathon is proud to honor transplant recipients and donor families.

An Event of the

RSB-13855-MarFullAd(BRO)_v2.indd 1 3/10/09 2:53:28 PM

RUNNING account page �April/May 2009

Brad Broyles, President, . . . . . . . [email protected] Aaron Quick, Vice President . . . [email protected] OPEN, Secretary . . . . . . . . . . . [email protected] Brooke Molineux, Treasurer . . . [email protected]

Board Members Jennifer Frahm, [email protected] Ken Hamilton, [email protected] Lena Hollmann, [email protected] Karin Groden, [email protected]

Advertising Rates Officers

Submit Newsletter Articles & Photos

Running Account is published six times a year in February, April, June, August, October, and December. The deadline for submissions is the 1st of the previous month. Please send all articles and photos to [email protected]

Membership Changes

•Athletic Attic, Raleigh 10% off all running shoes•Athlete’s Choice, Goldsboro 10% off all running shoes•The Athlete’s Foot, Raleigh/Durham 15% off all non-sale items•Fit to be Tied, Sanford 15% off all items, except bikes & treadmills•Fleet Feet Sports, Carrboro 10% off all non-sale items•Impact Athletics & Fitness Center, Cary $99 enrollment/ $10 off monthly dues•Inside-Out Sports, Cary 15% off all non-sale items Online code: 07NCRC2007

•Moving in Style, Raleigh 10% off all non-sale items•New Balance, Raleigh 10% off all non-sale items•Omega Sports, Raleigh/Durham 10% off all non-sale items, except tennis balls•OBX Running Co., Duck 10% discount•Raleigh Running Outfitters, Raleigh 15% off all non-sale items

NCRC member discounts at the following stores:

The Running Account is mailed bulk rate and the post office does not forward. For address changes, notify:

Jane RouseNCRCP.O. Box 97336Raleigh, NC 27624-7336or: [email protected]

The next deadline for the June/July issue is May 1, 2009.

For past issues of Running Account visit www.ncroadrunners.org/newsletter.html

Everyone loves a good story. Send us your race report, or training stories of humor or inspiration.

Writer guidelines: 400-700 words in MSWord (do not format). 300 dpi photos, saved in high resolution. Email to [email protected].

Next deadline is May 1, 2009.

Want to get the word out? Advertise with us! Running Ac-count circulation is over 800, primarily in Eastern North Carolina. Our publication is the best source in reaching your target because we have a loyal and dedicated running community. Running Account is published six times a year in February, April, June, August, October, and December. Advertise in multiple issues and save.

Full Page: $90 single issue, $75 multiple issues 2-Full Pages: $150 single issue, $135 multiple issuesHalf Page: $65 single issue, $55 multiple issuesQuarter Page: $45 single issue, $35 multiple issuesBusiness Card: $20 single issue, $15 multiple issuesPremium SpotsInside Front Cover: $100 single issue, $85 multiple issuesInside Back Cover: $100 single issue, $85 multiple issuesBack Page (1/2): $80 single issue, $65 multiple issues

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North Carolina Roadrunners Roster 2009Activity Leaders

For more information on vacant positions, please see descriptions in our Help Wanted section on page 6.

1000 Mile Club Mike Zimmerman ([email protected])Adopt-A-Highway Steve Dezern ([email protected])Advertising Esther Dill ([email protected])Apparel and Merchandise Aaron Quick ([email protected])April Social Series - Black Creek Greenway (Meredith to NCMoA)

Aaron Quick ([email protected])

August Social Series - Umstead "North" Joey Anderson ([email protected])Birthday Social Run VACANTCider and Donuts Social Run - Umstead "South" VACANTClub Equipment Dave Rouse ([email protected])Club Membership Meetings Aaron Quick ([email protected])Elections Melanie Lachance ([email protected])Finish Line Timing VACANTGalloway-NCRC Pancake Breakfast Mark Dowd ([email protected])Godiva-NCRC Social Trail Run/Potluck Donna Kidder ([email protected])Insurance Advisory Charles WestIOS American Tobacco Trail 10 Mile Race - Apex, NC Brad Broyles ([email protected])IOS Classic Half Marathon & 10K Race - May Aaron Quick ([email protected])

June Social Series - Lake JohnsonMindy Hiteshue ([email protected])Erik Barrie ([email protected])

July "Thirsty Thursday" Social Runs - Bond Park Allan Brunner ([email protected])Legal Advisory Toby Hampson ([email protected])May Social Trail Series - Umstead "South" Jennifer Frahm ([email protected])Media Teri Saylor ([email protected])Membership Jane Rouse ([email protected])Men’s Racing Captain VACANTMyrtle Beach Marathon Weekend Social Trip Mark Dowd ([email protected])Newsletter Editor Esther Dill ([email protected])Non-Profit Advisory Karissa Binkley ([email protected])Race Calendar Mike Waldvogel ([email protected])Susan G. Komen Race for the Cure Team Tammy Crafton ([email protected])Race Results Sue Karnatz ([email protected])Resolution Run Race - NCSU Centennial Campus Dave Rouse ([email protected])

Run for the Roses Race - Peace College/Halifax Center Andrea Bachl ([email protected])

September Series - Capital Area Greenway/Wake Forest Olga Kruger ([email protected])

Volunteer CommitteeRhonda Hampton ([email protected]), Sally Squier, Tammy Crafton

Volunteer CelebrationRhonda Hampton ([email protected]),Mark Dowd ([email protected])

Web Design Eliane Hascal ([email protected])Women’s Beginner Running Group Georgia Hagen ([email protected])Women’s Distance Festival Race - Peace College/HalifaxCenter

Ken Hamilton ([email protected])

Women’s Racing Captain VACANTYahoo Discussion Group Brad Broyles ([email protected])

Youth ProgramsKen Hamilton ([email protected]),Aaron Quick ([email protected])


2009 PRESIDENT’s Corner By Brad [email protected]

So as you prepare to get involved in some

good spring races this year, let me

encourage you to also get involved by

volunteering with the NCRC.

Continued on page 6

Hey, runners! Spring in the Triangle is great for the run-ning community. There is at least one race just about every weekend, from 100-mile endurance runs to quick 5Ks. No matter what your running interest, or charity interest, there’s something for you. And with the favorable climate we enjoy here in the Carolinas, there’s always a trail or road or greenway beckoning us to put on our running shoes and get out-side for a few miles.

The NCRC will be contrib-uting to the spring running season with our own mar-quee race, the Inside-Out Sports Classic half-marathon and 10k. Race director (and former NCRC President) Aaron Quick and the staff at Inside-Out Sports have been working hard to make sure this will be another great year for one of NCRC’s great races. Hope to see you all out there!

None of the spring’s races, though, can go on without the hard work of a lot of volunteers. Think about your race day: the helpers that di-rect you to race parking, the person who points the way to registration, the folks poring over stacks of running chips or goodie bags or t-shirts, the guardians at intersections watching out for traffic, the

finish line backup timers tak-ing down bib numbers, the chip-pullers, the folks slicing up bananas and oranges or mixing up sports drink – all these folks are volunteers and they’re all needed to put on any kind of a race in the area. And these are only the folks you see on race day; when you include the volunteers

who work in the months leading up to a race to obtain the necessary permits, ar-range for course certification, work with the local authori-ties for police traffic manage-ment, notify residents along the route, solicit sponsorships and donations, set out infra-structure and supplies for the race (those Port-a-Johns don’t magically appear and disap-pear, you know), it’s easily a cast of hundreds that help to make sure you get to push for a new PR.

The North Carolina Road-runners Club is very for-tunate to have a lot of very experienced, very giving vol-

unteers behind the scenes at our marquee races and other events. (In fact, as I write this, we are preparing for our annual Volunteer Celebration where we will be recogniz-ing those folks who work so hard for the benefit of the club.) However, we always need more. People ask, “why not do more races?” or “why

not have bigger events?” One of the limitations is that we need more volunteers behind the scenes. You can help make NCRC stronger and spread the wealth of volun-teering experience by getting involved as well.

I had my eyes opened about all the work that goes into an event when I volunteered for the first time to help out with a race. I had been in lots of running events organized many different ways, but I wasn’t aware of how much prep work goes into an event even before race day. For example, all the different municipalities and jurisdic-

tions help make the Triangle a great running community by allowing running events to take over for a little while, but they all have their own processes and permitting rules that have to be fol-lowed. Some require police presences for special situa-tions, and some even man-date sizes of traffic cones that identify the running path! All that paperwork goes on totally unseen by the folks who run on race day, but it’s got to be done if the event is going to be possible.

I’ve talked a lot about volun-teering in terms of putting on our races, but all through-out the year the NCRC is dependent on other volun-teers that keep the club run-ning. The whole NCRC staff and board volunteer time all through the year to maintain membership information, make sure that we invoice our vendors correctly and


2009 PRESIDENT’s Corner (continued)

Race Committee Members: IOS Classic Half Marathon & Women’s Distance Festival. We still need more people to help on the race committees, including: marketing, course planning, refreshments, finish line timing, registration, vol-unteer coordination, sponsorship and many more roles.

Men and Women’s Racing Captain: Lead NCRC’s com-petitive racing team. Finish Line Timing: Work with the race committee to organize our race equipment and volunteers to do simple finish line service at NCRC races.

Have you wanted to give back to the running community? Desired to share the benefits of running with others? NCRC has a strong NEED for folks to volunteer for the race committees. None of these roles take much time or effort, but are incredibly valuable to the community and the club.

Social Runs: Birthday Run and the Cider & Donuts. Organize club’s social runs throughout the year and in various venues.

You can volunteer as little or as much as you can. We have many levels of tasks that you can take on. This is a great opportunity to make new friends and use your talents.

Please contact Brad Broyles, NCRC’s president: [email protected].

pay our bills on time (those Port-a-Johns have to be paid for, you know), update the content of our website, keep NCRC in good status with groups like RRCA and USATF, set up our monthly Thursday series, organize outreach efforts with other running clubs and running merchants, have our annual women’s beginner program and apply for grants that allow us to do special events like our kids’ trail-running series. No matter what type of background or skill set you have, there are definitely

opportunities to bring your talents to bear on NCRC.

So as you prepare to get involved in some good spring races this year, let me encour-age you to also get involved by volunteering with the NCRC. When you see a call for volunteers in the e-mail, think about stepping in and offering your talents. Talk to an NCRC board member – there’s a list on a previous page of the newsletter – or another NCRC volunteer about what they do, what your interests are, and how

you might be able to help out. Who knows what new ideas, events or opportunities may come from your involve-ment with the club?

If you’re already one of our hardworking, dedicated volunteers, I thank you very, very much and I hope you will enjoy our Volunteer Recognition event. You’re like a good, over-mixed sports drink that refreshes the body of the club and gives us the nourishment to take on another project! And if you’re thinking about getting involved, please join us!

Speaking of hardwork-ing, dedicated volunteers, I

neglected to mention Andrea Bachl Johnson in my col-umn last newsletter when I was thanking the previous NCRC board. If you were part of the 29th annual Run for the Roses in February, you saw how hard Andrea has worked on her projects to make Roses and the NCRC a greater organization. Thanks, Andrea!

Run! Have fun!

Brad


ruptus” in the middle of the festivities.

More than one full mara-thoner feels the lure of the finish line while passing that half-marathon point, some-how wishing they could turn off with those running the shorter course and join the party early.

But they soldier on.

This year, the weather started out perfect for running, but turned cold and rainy

by mid-morning. After the half marathon race, a group of runners camped out underneath a parked trac-tor trailer like a bunch of trolls, drinking beer. A man who had finished the entire marathon, slowly made his way past the trailer, and he was HOBBLING. The view from underneath the truck showed just his cramped-up legs from the thigh down. He dropped the bag of pretzels he had clutched in his cold, wet hand but he stopped; then slowly and painfully, he stretched and reached,

Myrtle Beach Weekend (continued)and reached and stretched to pick them up – he couldn’t bend down because he was so sore. And the group under the truck cheered him on as he painfully reached for the ground until finally, he snatched them up to huge cheers. He had just enough strength to peer under the truck with a dirty look before he hobbled on his way.The group just gloated, and drank more beer and would have deserved it if they had

gotten stuck under there, with bodies growing too stiff and sore to crawl out.

A dinner at Senor Frogs nov-elty restaurant had a group of post race revelers up on their chairs, dancing, shouting, eating, drinking margaritas. A few lucky ones had shots of liquor poured straight down their throats.

Back at the hospitality suite, runners recapped their races, and more than one shed shirts to show off tattoos.

It was girls night out and boys night out. Karaoke and dancing rounded out the weekend.

A request to many runners to share their favorite marathon memories yielded virtually no responses, and the ones that did come back in no way referred to the actual running part of the marathon at all.

“My favorite memory was taking champagne into the

restaurant at lunch in our little Valentine’s Day cham-pagne glasses, and all the fun we had at Senor Frogs,” remembered Teri Siragusa.

“My favorite memory was sitting under the trailer and drinking beer. That was a unique experience you wouldn’t have everyday,” Carolyn Quarterman said.

Perhaps the others simply couldn’t remember; Oh well, there’s always next time.Myrtle Beach 2010: 10 months and counting. v


The sunshine came out and temperatures soared during the 29th Annual Run for the Roses race held on Sunday, February 8, 2009. During a time when weather can be downright cold and dreary, runners were treated to temperatures in the 70’s. The race was again held at the Halifax Community Center in downtown Raleigh, and benefitted Urban Ministries of Wake County.

Robert Stanfield of Raleigh, NC took top honors finishing the 5k in a time of 16:55. Laura Frey, a Raleigh resident who also won the Second Empire Grand Prix competition last year, won the women’s title in a time of 20:29.

The event also held a co-ed pair’s competition. Katie Leger (20:36) and Brandon Carter (18:30) paired up to win the competition in a combined time of 39:06.

The Pump ‘N Run competition, in which men bench pressed their body weight, and women bench pressed 50% of their weight, returned again this year. For each press, 30 seconds was deducted from their 5k times. Jonathan Samuelson received first place for completing 24 presses and running the 5k in 22:27, for a net time of 10:27. Julie Kennedy did 15 presses and ran the 5k in 22:51 for a net time of 15:21.

29th Annual Run for the RosesBy Andrea Bachl Johnson

And two children’s races capped off the day’s events.

Over 400 runners came out to participate in the 29th run-ning of the Run for the Roses. Female finishers received long stem red roses at the finish line. We are especially grateful to Inside Out Sports for providing the gift certificate awards for this year’s race. In addition, runners were treated to hot pizza provided by Papa John’s, and other snacks provided by Trader Joe’s, Great Harvest Bread Company, and Whole Foods. A special addition to this year’s race featured free chair massages for runners provided by Integrative Chiropractic, in Morris-ville, NC.

If we are really lucky, maybe we will have great weather again next year! We look forward to seeing everyone next year for the 30th Annual Run for the Roses. v


A week before Valentine’s Day and the spirit of Kay Yow still in the air, over 5,000 runners of all abilities lined up at the NC State Bell Tower. The goal–run 2 miles to the Krispy Kreme store on Peace Street, eat a dozen donuts and then run 2 miles back all in one hour. The 6th Annual Krispy Kreme challenge was broken up into two divisions, the casual runner who runs 4 miles and eats some donuts and the challenger who runs the race eating all 12 donuts.

Even though this was my first year competing in the event, I felt confident as I had ‘practiced’ several weeks before eating the donuts and running the course and was able to complete the task, but today was race day and the day that counted.

Krispy Kreme Challenge 2009

By Chris Damico

Before the race, all one could hear were chants for the Wolf pack, Tar Heel and Blue Devils as many college kids and oth-ers gathered on the NC State campus ready for their sugar fix. Runners toed the starting line ‘dressed up’ in suits, Santa out-fits, different super heroes and even several guys who dressed up as donuts.

The run itself was fairly straightforward with a couple of hills but mainly flat. When you arrived at Krispy Kreme, there were many volunteers who kept it organized and everyone moving. Many people kept active while they ‘worked’ on their donuts while others sat down. The run back to campus was mainly downhill and there were many onlookers who kept everyone in good spirits with their signs and cheers. I was able to finish in 45 minutes flat and more importantly keep down

all my donuts. Though I said before the race I would not do this ever again, I have since changed my mind and am looking forward to next year.

Besides, in the 6 year history, the race has raised not only over $30,000 for the NC Children’s Hospital but is the only run I know of where you eat more calories than you burn! v

2400 calories, 1200 fat calories, 144g of fat, 36g of saturated fat, 60mg of cholesterol, 1140 mg of sodium, 120g of sugar, 24g of protein are what is in 12 original glazed Krispy Kreme doughnuts.

RUNNING account page 10 April/May 2009

The Rocky Mount Endur-ance Club (RMEC) built on their experience with their own Thanksgiving race and their Fords Colony Races by launching the Sweetheart 5k on Valentine’s Day 2009. I tagged along with some friends who were running in the “couples” division to see what the new race was like. I had very much enjoyed the new Fords Colony 10k back in September, and I was hop-ing that the new Sweetheart 5k would also be a great inaugural race.

In spite of the overcast skies and threat of rain, a good crowd of 200 showed up in the heart of Rocky Mount for the race. There were a lot of spectators there to cheer for their running loved ones, and RMEC had prepared a good supply of water and food for the runners. Shortly before race time, the Rocky Mount Police Department shut down Sunset Road so that the runners could cross to a parking lot that was doubling as the start line and then take off back across the street and into the surrounding neigh-borhoods.

Since I don’t know a lot about Rocky Mount, I wasn’t sure what to expect on the course. Fortunately, the race directors had chosen a route entirely through some nice residential neighborhoods, so we got to enjoy some views of very nice homes, the com-pany of some neighborhood walkers out for exercise and some excited volunteers man-ning a central aid station that we passed twice. A few of the spectators and some RMEC volunteers were able to reach one of the interior roads, so we had some encouragement along the way.

The runners seemed to enjoy the race very much. In my slow section of the pack there was lots of talking and joking. Although the hills didn’t seem all that steep or severe to me, there was some good-natured ribbing about

them and their impact on our pace. We enjoyed the folks who came out in their yards to cheer on the run-ners and the supporters who handed us cups of water at the aid station. And RMEC had a banner on the course to promote their big charity 5k later on in the spring.

After we worked our way through the neighborhood, we had one final hill to climb to return to the parking lot and the finish line. A large crowd of supporters stayed at the finish line to cheer in all the runners, including those near the back of the pack like me. I believe the final finish-ers got as big a welcome as the winners received.

RMEC really did a great job with the runner premiums, too. The race t-shirt had a big race logo on the front; men

received bright red shirts and the women received pink ones. (There were also some nice black shirts in the kid’s mile.) Age group winners received medals with the race logo on the front, and the winners in the couples’ division received great gift bags with stuffed animals, chocolates and wine! And RMEC handed out a slew of door prizes, including a grand prize of a free weekend in Atlantic Beach.

Fortunately the rain held off until the awards, so the 5k, the kids’ mile and the presen-tations all were dry. Everyone seemed pleased with the turnout, and RMEC once again put on a great race all the way around. Great way to start Valentine’s Day, and hopefully we can all do it again next year. v

Rocky Mount’s Sweetheart 5K Saturday, February 14, 2009 By Brad Broyles

RUNNING account page 11April/May 2009

The Rumba on the Lumber 5k in Lumberton, NC of Robeson County advertises in a lot of local publications, so when there was an op-portunity to go take part in the race, see a new part of the state, and meet some of the Robeson County Road Runners, it was easy to take the 90-minute hop down to the NC/SC border. In contrast to some of the first-thing-in-the-morning races, the Robeson Road Runners (RRR) start the Rumba at 11:00 a.m., plenty of time to arrive, check out the event, run, and have a good time post-race. The 5k and the huge Fam-ily Fun Mile are the cen-tral morning events of the Rumba on the Lumber Festival, which includes a chili cook-off, craft fair, kids’ area, local food vendors, live music and a whole lot of fun. Sharing the morning with the Festival helped the 5k, in the words of RRR president Wendell Staton, “mushroom”

over the last few years, as more folks came to enjoy the Festival and ended up part of the fun. The Family Fun Mile is especially huge, numbering near 1,000 folks in all -- there were walkers still going off in waves from the starting line even as the speedy folks were coming to the finish line. Large numbers of entrants and spectators also blessed the 5k, which benefited from a beautiful March morning, with temperatures push-ing into the high 70s and low 80s. The course was wonderfully flat, started in downtown Lumberton (right in front of the county courthouse), wound out

through some of the adjacent neighborhoods, and turned onto a mile-long straightaway that finished back downtown on the opposite side of the courthouse. The course was packed with interested spec-tators, many of which were greeting the runners by name as they passed by — it was like most of Lumberton were either watching the race or running in it. And we were also blessed with some very exuberant volunteers and course monitors, all of whom brought their own boom boxes or opened their car doors to blast tunes for the runners, from Jimmy Buffet to blues to praise music. It was a hot run late in the morning, but overall a lot of fun to run.

Post-race, the festival was re-ally in full swing. UNC-Pem-broke, which provided some of the course volunteers, had a nice display for finisher pictures, including the UNC-P mascot. The chili cook-off opened during the 5k, and all the 5k runners were allowed in free. Probably twenty or more groups were giving out samples of their chili recipes, with all kinds of creative themes and get-ups. A really good cover band was enter-taining the crowd, and the adults in the chili cook-off crowd received free beers, too. Hard to complain about a race that features all that! I can see why the Rumba on the Lumber 5k has such a good reputation and why it turns out a great crowd each year. Plus, it was nice to see fellow NCRCers there, including Tim Karnatz, Val Price and Gary Moss. Give the Rumba a try and enjoy the whole festival next year! v

By Brad Broyles

RUMBA ON THE LUMBERMARCH 7, 2009

RUNNING account page 1� April/May 2009

What do you get when you bring together over 25 people for a day of running with no race fees, no official organiza-tion, 34+ miles of beautiful trails, 2 mobile aid stations, and beautiful weather? You get the 1st Annual Falls Lake 50K++ FA (fat a$$ as they are know in the running community)!

In 2008 about half a dozen folks completed sections 1-10 of the Falls Lake Trail for a marathon plus, and with the opening of sections 11 and 12 for an additional 7+ miles, it was time to stage a 50K+

This year runners came from NCRC, Godiva, Trailheads, and Mangum Track Club – many of them holding memberships with multiple clubs! It was a great mix of old friends and new friends.

As the unofficial organizer of the event, I was blessed to have the greatest aid station team in the world of Ben Dillon, Mike Waldvogel, Ken Hamilton, Brad Broyles and Rhonda Hampton. As a run-ner that day I not only saw how well they cared for our runners, but was one of those runners being cared for.

How I felt that day might be best expressed in excerpts from a note I sent to my good friend Bea Kendall who also ran that day:

Bea:Last night as I took off my long sleeve top I must have re-read the Sheehan quote on the back [of the old 1000 Mile Club shirt] about happiness vs. pleasure a million times. Lack of blood sugar contributed to that tiny coma, but I think something more. I’ve organized many things in my time with NCRC from kids programs, to races, to more meetings than I can count. Yesterday had none of that organization, and yet something truly incredible happened.

I still search again for the feeling that I had three years ago when every run was a

BLESSED EVENT and the words of Sheehan were my gospel. Yesterday I think spoke to that. Just the sheer joy of running. Friends connecting with old friends. New friend-ships being made. Everyone supporting everyone else with no greater goal than to dedi-cate ourselves heart and soul to our run and our time together. My friend Donna told me that when she concluded her run as planned at 16 miles, she teared up because she never wanted the run to end.

At the end of the day, we run. I miss that about our sport as we get overshadowed with “other things” put on top of our events, whether it is an as-sociated charity or a “higher goal” like PR’s, or qualifying for Bos-

ton, or some other goal outside the run itself.

Sometimes it is enough to run.

Yesterday was a day of joy and fellowship. I’ll remember that for a long time.

I’m glad you were there, and a part of a great day.

My thanks to all of the run-ners that joined us that day and made it what it was. v

Falls Lake 50K++ FA – January 31, 2009By Mike Walsh

RUNNING account page 1�April/May 2009

Doctors, news reports, and even our family members tell us to get outside and do something good for our bodies. More and more of us are taking time out to enjoy the benefits of nice, long and often vigorous aerobic activities.

These activities can be lei-surely or strenuous. We may walk, run or bicycle from 30 minutes to many hours, several times each week.

I don’t need someone to tell me to get out but, like every-one else, I can often find an easy excuse or something else that needs my attention.

I enjoy the time away from noise and other distractions. I enjoy the solitude and sounds of nature in the woods, and the wind whis-tling through or past my ears as I bike down the back roads.

Some of us don’t have the luxury of being able to spend a great deal of quiet time in the woods near our homes because those woods may be too small or they may border on heavy traffic areas. Highways are more heavily traveled now than ever and if you’re not careful, the sounds you hear may be car horns.

What better way to mask un-wanted noise than to wear an mp3 player or an iPod? iPods

Why does everyone but me wear an iPod?By Dave Rouse

can even be used to motivate you on longer outings. So, why do people use iPods while running? I suppose one reason is to be distracted from the physical challenges aerobic activities can inflict. Another simply may be to be inspired and motivated by the music.

I’ve seen runners wearing iP-ods with one ear piece in and the other out as a creative way to balance listening to music and simultaneously being sensitive to their sur-roundings. I approached one guy wearing an iPod, and he seemed startled and looked at me before I even reached him which made me think he had his volume turned down low enough to hear me ap-proaching him (of course, my breathing is so heavy these days, people in the next town can probably hear me com-ing). My point is he was able to listen to his iPod and also hear noises in his surround-ings.

As a Race Direc-tor of events sanctioned and insured by USA Track and Field (USATF), I have been obliged to enforce a ban on headphones.

The ban is in place because race participants wearing headphones are less aware of their surroundings and may not be hear voice announce-ments, warnings that a car is

in the immediate vicinity, or friendly warnings from others that may be approaching to pass.

I also see a lot of cyclists wearing them these days on dedicated bike paths as well as in heavy traffic roadways.

Even if a person is cognizant of his surroundings and “wants” to be aware, the inability to hear clearly is a significant risk factor that cannot be ignored.

I know and care about quite a few runners and cyclists, and I don’t want someone who’s inattentive to the sur-roundings to come to harm.

Some safe outdoor walking/running/riding tips:

Don’t wear headphones: If you must wear them, always keep one ear open and avail-able to the traffic side. Keep the volume low enough so you can hear noises around you. One trick is to have the music on, but the headphones tucked away so you can hear the music,

but it isn’t actually playing into your ears. NEVER wear earphones/headphones when running alone on a trail or in a remote area where animals may be present. Instead, listen to nature’s music. Walk or run on the left, facing traffic: Run against traffic. You want to be able to see the cars as they come

towards you so you can react if the drivers are not paying attention.

Cycle with traffic: You’re re-sponsible for the same traffic rules as a motorized vehicle.

Arriving safely at my desti-nation is my responsibility. I take it seriously and do my best to make myself visible as well as keep aware of my surroundings. I’ve come to depend on all my senses — including hearing — to keep me aware of potential hazards. On a regular basis, I have to adjust my trajectory or speed to avoid somebody who’s suddenly in the wrong place. I don’t want to volun-tarily surrender my sense of hearing by using an iPod. I won’t even mention the hear-ing loss that can be caused by piping loud music directly into the ear canal.

In basic terms, when you can’t hear what is going on around you, you lose one of your most valuable senses at a time when you need all of your senses working.

Now, get out there and get


All runs start from The BrickHouse, 3801 Hillsborough St, Raleigh, NC (across from Meredith College, please park in the back)

Great Door Prizes

• Run the beautiful greenway leading to the NC Museum of Art, including the pedestrian bridge!• Four run distances – a new one each week. • 5K option available every week also.• Drinks available, maybe food too.• Runs go on rain or shine, except in cases of lightning.• Every week a post-run, (non-sponsored) social at The BrickHouse for those interested• Series party after the run on the final week – NCRC buys appetizers!• Did we mention great door prizes?

Watch for additional information via the NCRC Yahoo group(Signup at http://groups.yahoo.com/group/ncrc/)

2009 April Series – Thursdays in April

April 2, 9, 16, 23 at 6:30 PM

Sponsored by NCRC and The Athlete’s Foot RDU




2009 April Series – Thursdays in April

Great Door Prizes Each Week• Enjoy the beautiful Company Mill and Loblolly trails in Umstead!• All single-track hiking trail – get ready for jumping rocks and roots, and seeing the occasional wild animal• Four run distances – a new one each week: 3m, 4m, 5m, 6m. • Shorter distance trail and dirt road options available every week also• Drinks available, maybe food too• Runs go on rain or shine, except in cases of lightning• Every week a post-run, (non-sponsored) social nearby for those interested• Series party after the run on the final week – NCRC buys appetizers!• Did we mention great door prizes?

May Trail Running SeriesThursdays May 7, 14, 21, 28

at 6:30 PMAll runs start from Umstead Park,

Harrison Entrance Parking Lot

Company Mill Weeks• May 7 (3 mile): Company Mill Trail from parking lot to Crabtree Creek Bridge and back to parking lot, including loops of Inspiration Trail on way out and back.• May 21 (5 mile): Company Mill Trail from parking lot over Crabtree Creek Bridge and up left section to intersection with Reedy Creek Trail and back to parking lot.• 2.5 mile Short Option: Company Mill Trail from parking lot to Crabtree Creek Bridge and back to parking lot. Option to turn around early.

Loblolly Weeks• May 14 (4 mile): Loblolly Trail from parking lot to intersection with Reedy Creek Trail and back to parking lot.• May 28 (6 mile): Loblolly Trail from parking lot over intersection with Reedy Creek Trail to intersection with Turkey Creek Trail and back to parking lot.• 2 mile Short Option: Loblolly Trail from parking lot to first creek bridge and back to parking lot. Option to turn around early.

Bridle Trail Option (every week): 4 miles total, parking lot to intersection of Reedy Creek Trail and Loblolly Trail and back to parking lot. Option to turn around early.

Watch for additional information via the NCRC Yahoo group (Signup at http://groups.yahoo.com/group/ncrc/)

Sponsored by NCRC and Omega Sports




On a cold, rainy February 28th evening NCRC volun-teers, friends, family and past presidents came together at Campbell Lodge in Durant Nature Part to celebrate the NCRC volunteers at the Award and Volunteer Recog-nition Celebration. Volun-teers were welcomed with the warm rich atmosphere of the historic lodge with an open bar and dance floor on one end and seats, table and food on the other.

In honor of the birth of NCRC 30 years attendees were entertained with a mixer of identifying found-ing members and the 20 presidents that have served the club since its incep-tion. In addition to the games, a continuous slide show (created by Jennifer Frahm) showing early racing events that club members participated such as Marine Corp half marathon held in Raleigh, Capital Trail and of course the still running Run for the Roses.

After time to enjoy each oth-ers company and the open bar, we were treated to deli-cious hors d’oeuvres provided by Comfort Cuisine. In their

second year serving at our celebration, Maggie and staff continued to impress us with her cuisine and their service and left many asking for recipes.

The awards presentations were half way through the evening. Dave Rouse was recognized for winning the Browning Ross Spirit of the RRCA Award. The descrip-tion for someone receiving this award is “one who works tirelessly and enthusiastically for the running community.” That description sure does sound like Dave.

Also honored an RRCA award was our own club

member and state rep Lena Hollmann for RRCA State Representative of the Year.

The NCRC volunteer of the year awards went to Mark Dowd and Terri Dowd. Both Mark and Terri have given many, many hours provid-ing many NCRC members with some of the best times available, from organizing Myrtle Beach, taking care of the food and drink side of the Volunteer Appreciation Celebration, helping with the Women’s Beginning Runner Program (Terri) to organiz-ing Pancake breakfasts not to mention them giving a need-ed hand when asked. Thank you to all our award winners

Volunteer Appreciation Celebration

for their many contributions to making our club fun and successful.

After the awards presenta-tions we continued to visit and party into the evening until the conclusion of another successful Volunteer Appreciation Celebration. Thank you to all the volun-teer celebration committee for a great evening. Thank you to Jennifer for the slide show and. Jim Young, Emily Newkirk, Joe Lugiano and others who provided the pic-tures and stories to Jennifer.

By Rhonda Hamilton

Mark Dowd, Rhonda Hamilton, and Terri Dowd


Quote of the Month: “I really, really enjoyed doing course monitoring at the Run for the Roses. I had never done that job before, but I found it was quite exhilarat-ing!” - as written in email to me from happy Roses volunteer.

Our volunteer opportunities since the last news letter were Run for the Roses, helping with the volunteer celebra-tion, and Adopt -A- High-way.

Run for the Roses race day was a beautiful Goldilocks

kind of day. Not too hot, not too cold, not too windy, not too humid but a just right for running day. Volunteers once again come out in droves to help make the Roses a blooming success. Andrea Bachl Johnson and team were supported by 45 NCRC vol-unteers as well as volunteers from Raleigh Charter High School and Peace College Students and Urban Minis-tries. Thanks to helped with a special thanks to Pump and Run judges Mark Dowd and Bev Cooper and race volunteer coordinator, Teresa Goldston for making my job super easy.

Steve Dezern, Adopt -A- Highway coordinator, and I would like to thank ex-perienced volunteers Chris Damico and Jennifer Ennis and first time volunteers Mary Farrar and Clayton Rodgers for taking their time on the first “summer” like Sat this year to help keep our section of the road clean. Keep an eye out for the date of the 2nd quarter Adopt -A- Highway so you too can help keep America (or Raleigh) Beautiful.

We also had the volunteer celebration on Feb 28th. I would like to thank the Volunteer Celebration Committee for a job well done. Returning commit-tee members were Mark Dowd, Terri Down, Jennifer Frahm, Teresa Goldston, Jean Hagen-Johnson and Jane Rouse. I would also like to

Next scheduled litter pick upSaturday, June 6

9:00 AMMeet in the parking lot at Shelley Lake (Sertoma Center)

Questions? Contact Steve Dezern <[email protected]>

NCRC’s Adopt-a-Highway

By Rhonda Hampton thank Darrow Johnson and Dave Rouse who always step in and help with announcing and sound system set up and take down.

Check the volunteer list and if you were missed for any volunteer event please contact me at [email protected].

Upcoming volunteer op-portunities will include the Run for Our Heros 5k- April 25th, Capital City Classic 10k - May 9th, 2nd quarter Adopt -A- Highway -tba, and the Inside Out Sports Classic Half Marathon – May 17th. Also be sure to check out the Help Wanted section of the news letter for other volun-teer opportunities and keep an eye on the website and the NCRC Yahoo Group for updates on other upcoming events. v

Welcome New Members! (December and January)Chad Austin (Raleigh)Carolyn Daussin (Apex)Vicki Getty (Raleigh)Thomas Harrison (Youngsville)Kevin Mar (Wendell)Clayton Rodgers (Raleigh)Stacy Ann Smith (Raleigh)John Tate (Cary)Amy Van Fossen (Raleigh)

Happy Anniversary Members! (April and May)Kathryn Birke - 10 yearsMike Cinoman - 10 yearsTom Karnatz - 5 years


Bruce Bokish(20) Mark Dowd(18) Eliane Hascal(10) Jane Rouse(28)

Brad Broyles(94.5) Terri Dowd(8) Lynn Hoke(6) Steven Sligman(6.5)

Bev Cooper(5) Jennifer Ennis(6) Andrea Bachl Johnson(202) Bill Squier(19)

Tammy Crafton(6) John Flynn(5) Isaac Johnson(15) Sally Squier(19)

Bob Dannegger(16) Jennifer Frahm(40) Dave Lenat(6) Barbara Stone-Newton(6)

Steve Dezern(6.5) Teresa Goldston(25) Rhonda Logan(6) Mike Waldvogel(34)

Esther Dill(33.5) Karin Groden(8.5) Johanna Outlaw(6) Mike Walsh(7)

Ben Dillon(6) Rhonda Hampton(57 ) Dave Rouse(70) Charles West(7.5)

Feb/March

Jim Belt Louise Guardino Dave Rouse Newsletter

Brad Broyles Rhonda Hampton Steven Sligman Brad Broyles

Andrea Bruston Lynn Hoke Julie Shea Bob Dannegger

Bev Cooper Lena Hollamann Bill Squier Esther Dill

Kelli Corkins Andra Bachl Johnson Sally Squier Rob Hall

Tammy Crafton Isaac Johnson Barbara Stone-Newton Jon Hayden

Chris Damico Josh Kohler Muffy Urquhart Anne Marie Mulhern

Mark Dowd Olga Kruger Rachel Vidrine Dave Rouse

Terri Dowd Rhonda Logan Mike Waldvogel Teri Saylor

Laurie Edgerton Randy Mellott Mike Walsh Adopt -a- Highway

Jennifer Ennis Starr Nicholson Thomas Walsh Chris Damico

John Flynn Johanna Outlaw Ann Wedt Steve Dezern

Jennifer Frahm Val Price Charles West Jennifer Ennis

Teresa Goldston Ann Quarles Irv Young Mary Farrar

Karin Groden Aaron Quick Marjorie Zackheim Clayton Rodgers

VOLUNTEER POINTS (FOR THOSE OVER 5 POINTS)

Run fof the Roses

NCRC Volunteer Program Points

Volunteer Appreciation Celebration


City of Oaks Half-Marathon, 11/2/08, Raleigh Dasani Myrtle Beach Half-Marathon,Chris Squires 1:29:26 2/14/09, Myrtle Beach, SC

Runners With Personality 10K, 11:15:08, Roxboro Gary Franks 1:34:44

Chris Squires 40:03, 1st overall Charles West 1:49:21, PR

Inside-Out Turkey Trot 8K, 11/27/08, Cary Aaron Quick 2:06:17

Pam Blum 50:09 Rebecca Spath 2:06:17

Autumnfest 8K, 11/27/08, Knoxville, TN Rachel Vidrine 2:10:54

Chris Squires 31:42 Mercedes Marathon, 2/15/09, Birmingham, ALJingle Bell 5K Run for Arthritis Foundation, Anne Marie Mulhern 5:27

12/6/08, Raleigh Tennis Shoes 4 Africa 5K, 2/21/09, Rocky MountPam Blum 30:40 Val Price 30:01, Age group 2nd

Reindeer Romp 5K, 12/13/08, Cary Coach Bubba’s Race, 2/21/09, DurhamChris Squires 19:12, Age group 1st Tom Karnatz 25:24 (4-mile), Age group 2nd

Eighth Annual Resolution Run (5K), 1/1/09, Raleigh Chris Squires 1:25:13 (20K)

Chris Squires 19:17, Age group 2nd Mike Walsh 1:31:56, PR

Pam Blum 30:38, Age group 3rd Naomi Cline 1:38:43 (20K)

Little River Trail Run 10-mile, 1/10/09, Carrboro Ken Hamilton 1:56:45 (20K)

Mike Walsh, 1:28:40 Anne Marie Mulhern 2:28 (20K), Age group 2nd

Run for Young 5K, 1/11/09, RaleighTom Karnatz 19:55, Age group 2nd

Gary Franks 20:17

Louise Guardino 30:04, Age group 2nd

First Light Marathon, 1/11/09, Mobile, ALChris Squires 3:09:14, Masters 3rd

Frozen 5K Run, 1/17/09, CaryLouise Guardino 32:30, Age group 1st

P. F. Chang’s Rock’n’Roll Arizona Marathon,1/18/09, Phoenix, AZ

Robert Hall 4:45:27

UNC Dance Marathon 5K Fun Run, 1/25/09, Chapel HillChris Squires 18:52, Overall 1st

White Tiger Hit & Run 5K Fun Walk/Run, 2/7/09, CaryLouise Guardino 30:45, Age group 2nd

18th Annual Uwharrie Mountain Run (40 mile), 2/7/09Rhonda Hampton 11:07.0

Anderson Creek 5K, 2/7/09, Spring LakeVal Price 30:59, Age group 2nd

29th Annual Run for the Roses, 2/9/09, RaleighChris Squires 19:19, Age group 1st

Ivonne Chirino 22:00, Age group 1st

Thomas Walsh, 26:14, PR

Mike Walsh, 26:14

Pam Blum 30:17, Age group 1st

Lesley Looper 40:28

Bi-Lo Myrtle Beach Marathon,2/14/09, Myrtle Beach, SC

Wade Clark 3:27:47, Age group 3rd

John Flynn 3:28:38, PR, NYC marathon qualifier

Mike Walsh 3:35

Joey Anderson 4:33:04

Karla Werner 4:33:04

Esther Dill 4:56:11

NCRC’s Member Race ResultsDon’t see your race result? You can report all your races to Sue Karnatz at [email protected].

RUNNING account page �0 April/May 2009

Log on to www.ncroadrunners.org for up-to-date race information. Please verify information with race contact, as we try to be accurate, misprints can occur.

North Carolina Roadrunners April 11 Cary Park 5K, 9:00 AM West Cary, NC Cary Park Town Center, www.active.com

April 18 St. Timothy’s School Spring Sprint 5K, 9:00 AM Raleigh, NC Six Forks Road, www.active.com

April 18 Greater Raleigh Young Life 5K, 9:00 AM Cary, NC WakeMed Soccer Park, www.active.com

April 18 House Your Neighbor 5K & Fun Run, 9:00 AM Raleigh, NC NCSU Centennial Campus, www.active.com

April 18 Carrie Shoemaker Memorial 5K, 9:00 AM Durham, NC Al Buehler Trail, www.active.com

April 19 The Carying Place 5K, 2:00 PM Cary, NC Bond Park, www.active.com

April 25 Run for our Heroes 5K, 9:00 AM Raleigh, NC www.runforourheroes.org, www.active.com

April 25 Angels Amoung Us 5k, 8:00 AM Durham, NC www.runnc.com

April 25 Less Fork, More Foot 5K, 2:00 PM Raleigh, NC www.runnc.com, www.active.com

April 26 The Race of Grace 5K, 4:00 PM Raleigh, NC www.raceofgrace.com, www.active.com

May 2 Mission Outreach Benefit 5K, 8:30 AM Raleigh, NC Wake Christain Academy, www.active.com

May 2 United HealthCare NC Marathon, Half, 5K, 7:00 AM High Point, NC The Show Place, www.ncmarathon.org (See Ad page 35)

May 2 Cinco de Mayo 10K, 8:30 AM Fayetteville, NC Downtown Fayetteville, www.active.com (See Ad page 31)

May 3 Bobbie H. Boney 5K & NEW 10-Miler, 8:30 AM Cary, NC Umstead Park, www.fsseries.com (See Ad page 29)

RUNNING account page �1April/May 2009

North Carolina Roadrunners

To have your race listed, send your event information to [email protected]

May 3 Tiger Trot 5K, 3:00 PM Fuquay Varina, NC www.runnc.com

May 9 Capital City Classic 10K, 8:00 AM Raleigh, NC www.capitalclassic10K.com (See Ad page 32)

May 9 Old Towne Spring Fest 5K, 9:00 AM Knightsdale, NC www.OldTowneSpringFest.webs.com

May 9 Briar Chapel 5K, 8:00 AM Chapel Hill, NC www.ecrun.org

May 10 “Catch Me If You Can” 10K, 7:00 AM Garner, NC www.fsseries.com

May 16 4th Annual Highcroft Hurricanes 5K, 8:30 AM Cary, NC Highcroft Drive Elementary, www.runnc.com

May 16 St. Mary Magdalene Monarchs in Motion 5K, 8:00 AM Apex, NC www.runnc.com

May 17 Inside-Out Sports Classic Half Marathon & 10K, 7:00 AM Cary, NC www.insideoutsports.com (See Ad page 28)

May 23 Holly Springs Memorial Day 5K, 8:00 AM Holly Springs, NC www.runnc.com

June 6 Run the Quay 5K, 8:30 AM Fuquay Varina, NC www.runnc.com

June 6 Run for the Legend 5K/10K, 8:30 AM Fayetteville, NC www.active.com

June 6 5th Annual Manna in Motion 5K/10K, 8:30 AM Southern Pines, NC www.runnc.com

June 13 Susan B. Koman Race for the Cure, 7:00 AM Raleigh, NC Meredith College, www.komennctriangle.com (See page 24 to join the NCRC team)

Club Race Calendar

RUNNING account page �� April/May 2009

This month I will discuss goal setting. For some of you, espe-cially those who run for health or to socialize, your goals are already established and probably won’t change. Your objective is to stay the course, a praiseworthy objective. However, many runners who races often do not have clear goals. That’s great if you like to race just for the fun of it, but if you would like to improve your racing times, then perhaps some goal setting will help.

In goal setting 101 they teach you that a goal must be spe-cific, i.e. not I want to run a faster 5k but I want to run a 21 minute 5k by June 1, 2009. The goal I just described is a fairly short-term goal. You should also have a longer-term goal, perhaps for next fall or even two years from now. In that way, you set your shorter-term goals to help reach longer-term goals and add intermediate goals to support your short-term goals. Hopefully the following example will help explain what I mean.

Suppose your goal is to qualify for Boston and your qualify-ing time is 3:25. You just ran a 3:32 in November and were disappointed since you had increased your mileage and long runs significantly after a spring 3:35 marathon. Perhaps you need something other than more miles and longer runs - maybe more speed. It’s almost universally true that the faster you can run a shorter distances the faster you can run longer distances. Checking a race time equivalence table such as the one at http://www.mcmillanrunning.com/mcmillanrunning-calculator.htm shows that a 43:45 10k is equivalent to a 3:25 marathon, but your best 10k last fall was only 45:30. It’s also been my experience that it’s even better if you are in condi-tion to train 5-7 minutes faster than your Boston qualify-ing time. That gives you a cushion for unfavorable weather conditions, missed training due to sickness, etc. Instead of running another marathon in the spring you would probably be much better off trying to improve your 10k time to the 43-44 minute range and then going for that sub 3:25 in the fall. Improving your 10k time will allow you to increase the

Training Advice Goal SettingBy Bob Dannegger

pace of all your runs while training for that fall marathon. Your intermediate goals would be interim 5ks, 10ks and speed sessions. It’s almost always a good idea to train for a shorter distance to increase your time later at a longer distance.

Another consideration for goal setting is determining the reasonableness of your goal. If you last ran a 29 minute 5k in November a goal to run a 21 minute 5k in May probably isn’t reasonable. You want to set reasonable goals so that you have a good chance to accomplish them. Besides preventing injury from pushing too hard too fast, you also feel great about reaching your goals. However, you also have to be realistic about how you may perform on any given day because fac-tors such as wind, snow, heat, hills, a cold, etc., are beyond your control. You can fail to reach a goal you have worked hard towards for a year through no fault of your own. Fortu-nately, good planning, training, and attention to detail helps eliminate failures that are in your control. So how can you tell if your goal is reasonable? Following are some factors to consider:

• Have your race times been decreasing instead of increasing? If so, why? Has your mileage decreased? Has your speedwork become slower or less frequent? Keeping a log is very valu-

RUNNING account page ��April/May 2009

able to help you answer those questions. Are any training de-creases from a lack of motivation, injuries, less time available to train, family obligations, increased bodyweight weight, loss of desire, etc.? It is important to consider these factors when goal setting because you can’t accomplish more difficult goals without being committed to them and allocating enough time for the needed training. For example, if 2 years ago you were running 50 miles each week with 2 speed sessions and a long run each week and now you are only running 30 miles each week with one speed session and a shorter long run you are not likely to even approach former race times much less improve on them.

• Have you aged? Eventually you slow down and there comes a time when you have to face the reality you are not going to improve, but you need not use that for an excuse to quit com-peting. You can use age-graded tables to try and beat your earlier times or improve your ranking against runners your own age. Following are links to two online calculators to com-pare your earlier race times to your current ones or see how you compare with the rest of running population. http://jick.net/track/mtf/AGT.php and http://www.pinebeltpacers.org/AgeGrade/AgeGrade.htm

• How long have you been running? New runners improve at a much faster rate than runners who have been racing for years. For example, a seasoned runner could spend 4-6 months to improve 5k time by 10-30 seconds while a new runner might improve several minutes in the same period. Just don’t try to improve too much at once or you risk injury that will delay reaching your goals. A good rule to follow is to not try to increase your 5k time by more than 2 seconds per 400 meters at a time. A newer runner might accomplish that in a month or two but a veteran might not do it in 6 months or a year.

• Check race time equivalence charts to see if you have the needed speed or endurance to train for your goal race. If your long distance races are slower than indicated by your times at

shorter distances, then you should devote more time working on your long distance endurance. Conversely, If your long distance races are faster than indicated by your time at shorter distances, then you should devote more time working on your speed.

In summary, it’s usually best to plan at least two race seasons ahead and use the first season to work on your weaknesses to set up the second season. In doing so you will improve your chances of achieving longer-term goals and will often set some PRs in the process Send your questions or comments to me at [email protected] or call

872-1461.

Training Advice Goal Setting


You could be a runner if…I started running many years ago by running two to three miles a few days a week to lose some weight and stay in shape. I was in my late twenties. A year later I started entering 10K’s and joined a running group. It wasn’t until I joined a running group that I could call myself a “real” runner. My “real” running friends would talk about all their marathons, their train-ing, their injuries, their PR’s, and their black toes. This was back in the late 70’s (before many of you were born) and I just couldn’t relate to their running issues, like, black what?

In 2001, I became a marathoner. This was my bucket list item–to run a marathon for my 50th birthday. I loved it and I got hooked. Now 14 marathons later, I have running issues like black toes, injuries, PT’s, and PR’s and too many race T-shirts. And I bet you might have some running issues too.

By Esther Dill

And this got me thinking that you could be a runner if…• You have more running shoes than dress shoes• Your dresser drawers are overflowing with running clothes, sorted by seasons• You don’t vacation in cities where you can’t run• You can pronounce fartlek without laughing• You earn frequent flyer miles from physical therapy visits• You celebrate your 50th birthday by running a marathon• You need extra storage space for your race t-shirts• Jeff Galloway is your FaceBook friend• You think black toes are cool• Your feet look more like the shape of states than feet• Your gym bag contains BioFreeze, Arnica, BenGay, etc.• You’ve run, showered, and eaten breakfast (twice) before your family even wake up• You own “the stick”• Your black Timex Ironman watch goes with formal attire• You call the Saturday 10-mile run, “only” a 10-mile run • Your Saturday morning post-run coffee and bagels last just as long as your run


Please verify time and place with the contact person.

NCRC’s Group Runs

Day Time Place Distance Contact

Sunday 6:00am

Appleby's -Celebration at

Six Forks Shopping Center

(by Raleigh Running

Outfitters)

Male and female runners. We go anywhere from 10 –

15 miles, mostly on sidewalks and bike paths/asphalt.

The pace is between 7:15 and 8:30.

Karen Hess 722-3139

[email protected]

Sunday 7:00am

Holly Springs: Somerset

Farm Subdivision

Community Center Parking

Lot

A small group, so far, of mostly men from the

neighborhood and close by. We generally run 6-8

miles out and back on lightly traveled roads and park

path at an easy pace of about 9:00/mile.

Patrick 577-7176

[email protected]

Tuesday 6:00amShelley Lake (Sertoma

Center Parking Lot)

We are a consistent group of pre- and post-

menopausal women, along with several of

childbearing age. We meet year-round to run 3-4 miles

at a pace of 9:00 - 13:00.

Jean Hagen-Johnson

833-0308

Tuesday 6:00pmPlease email Bob for

meeting location.

Individualized interval workouts. Runners running at

least 15 - 20 mpw in 4-5 days recommended before

coming to the track workouts.

Bob Dannegger

[email protected]

Tuesday 6:00pm

Hardee's parking lot

Spring Forest & Falls of

Neuse

We usually run just over 3 miles, occasionally 4 or 5.

We may break into 2 groups with one group doing

11:00 or 12:00 and another group going a little faster

or farther with fewer walk breaks.

Jane Rouse

[email protected]

Thursday 6:00amShelley Lake (Sertoma

Center Parking Lot)See Tuesday 6 AM

Jean Hagen-Johnson

833-0308

Thursday 6:00pm

Fleet Feet Store

Ridgewood Shopping

Center, Wade Ave.See Tuesday 6 PM

Jane Rouse

[email protected]

Saturday 5:30am

Appleby's -Celebration at

Six Forks Shopping Center

(by Raleigh Running

Outfitters)

Male and female runners. We go anywhere from 16 –

20 miles (depending on what race you are trainging

for), mostly on sidewalks and bike paths/asphalt. The

pace is between 7:15 and 8:30.

Karen Hess 722-3139

[email protected]

Saturday(1st & 3rd Sat. eachmonth)

6:30am

Umstead State Park

Graylyn Drive Access, off

US 70

This group runs 6 - 10 miles on the bridle trail. (Note:

parking is permitted only on the west side of Graylyn.)

Georgia Hagen 787-8087

georgia_khagen@yahoo.

com

Saturday(2nd & 4th Sat. eachmonth)

6:30amShelley Lake (Sertoma

Center Parking Lot)

The route is typically a 10-mile loop, although there

are many ways to shorten the distance. The route is run

on both greenway and sidewalks on Six Forks. The

pace ranges from about 8:30 to 10:30.

Georgia Hagen 787-8087

georgia_khagen@yahoo.

com

NCRC is about activity and has both runners and walkers. Although our numbers are small, the walkers are a dedicated and committed

group. Meet every Saturdays at 8:00AM. Walks vary from 2 - 6 miles. Everyone can maintain their own pace.

Walking Group


Monday, January 19, 7:00 p.m. at Royal Bean

Present: Teri Saylor, Ken Hamilton, Lena Hollmann, Jenni-fer Frahm, Eliane Hascal, Karin Groden, Rhonda Hampton, Brad Broyles

Administration• No minutes to approve from previous meeting• No formal membership report, but Brad believes numbers did increase in 2008• Finance report provided by Brooke Molineux shows club netted $29,247.24 in 2008, with some expenses still out-standing• Club taxes were filed in 2008 for tax year 2007 but with incorrect selection showing a list of donors was required; this was corrected with Nancy Bokish's help in January 2009• RRCA and USATF memberships were renewed by Aaron Quick• Discussion about open secretary and member-at-large posi-tions and potential recruitment

Events• Resolution Run 5k was a great success; thanks to RD Dave Rouse• Social runs upcoming with Omega Sports and on Falls Lake trail• 1Q club meeting next week at Glen Eden Pilot Park; 1,000-mile shirts to be given out and Mike Miragliolo to be speaker• Run for the Roses 5k coming up next month; RD Andrea Johnson has basic team in place; registrations running a little below normal, but PR opportunities coming up• Report from Mark Dowd on Myrtle Beach weekend: both races filled up early and there is no marathon relay this year, so inquiries to him about pasta party are down, but there should still be a good turnout• Discussion about Volunteer Celebration on February 28: Rhonda presents options for party size; should people be able to buy their way into party easier than earning volunteer points, and do we want to hold down size so that we are not required to hire off-duty policeman? Agreement on holding

party size to 125 and raising cost for non-volunteers to make it a benefit to actually earn volunteer points. We may need volunteers to help clean up premises after party.• Adopt-a-Highway dates for 2009 established by Steve Dezern: 3/7, 6/6, 9/19 and 12/12• RRCA convention in San Francisco end of March: Brad will attend from NCRC, Lena will attend with RRCA; the club will pay travel, hotel and registration expenses for one other board member• Heroes 5k: Dave and TM handling most of it• IOS Classic: Aaron and Brad met with IOS previous week, established that IOS does want to keep the half-marathon and does want Cary/Umstead route. Date will have to be moved to Sunday, May 17 to avoid stepping on Capital City Classic 10k.• Spring kids' trail running program: Ken says there is money left from 2008 grant and will see about reprising last year's program• March trail running series: Mike Walsh is investigating hav-ing some trail runs in March on SAS XC course• April Thursday series will be back in '09 with Aaron Quick organizing them again• Outreach to other running clubs and running stores: Omega Sports is excited about the upcoming social run and would like to do more. Other merchants have been or will be contacted about interest, including the new triathlon store in Crabtree. We used to have picnic with Godiva in September but got crowded off the calendar; maybe move to August? A "running rivalry" with Godiva was suggested to build camera-derie and interest between the two clubs.• 2nd Quarter meeting/cookout in June at Lake Crabtree; June 6th was a good date to avoid because of the Race for the Cure conflict. (After meeting, realized this was same day as AAH, so we need other options.)• Race directors are needed for MagMile and WDF. (After meeting, Ken expressed interest in becoming MagMile RD.)

Outreach• Discussion about having softcopy version of the newsletter. Can we give members the option of receiving the newsletter as either printed or e-mailed? Avoids mailing costs. Esther

North Carolina Roadrunners Monthly Board Meeting Minutes


needs to be part of that discussion. Review by Brad of previ-ous meeting with Esther to talk about new ad strategies, new content for New and Anniversary members, outreach to get more race reports, etc.• Eliane presented options for mass e-mail strategies because current tool that comes with our hosting provider presents problems with its use. Eliane presented three options, includ-ing one that is free to non-profits that can prove their status (others had monthly fees, which don't make sense in months with no newsletter). Some options include their own advertis-ing or are not clear about ownership of used e-mail addresses. Eliane will do a test e-mail to the board with the free service so that we can evaluate it and see what our members would see.• News releases: Media needs to be able to identify races as

NCRC events. Needs to be clarified by RDs when communi-cating to media. Teri also brought up story ideas communi-cated to her from N&O.• Racing team discussion: TAF wants to continue with sponsoring NCRC racing team. Do we need to have some re-quirements of racing team so it's not just a clothes giveaway? Suggestions for volunteer service were mentioned, especially taking the lead on social run organization and volunteering at WDF. (FYI, all of the 2008 Thursday series were organized by racing team members.)• Discussions for Volunteer of the Year

Respectfully submitted,[email protected]

North Carolina Roadrunners Monthly Board Meeting MinutesFebruary 16, 2009 NCRC board meeting – 7pm Royal Bean

Attending: Brad, Lena, Ken, Karin, Jennifer (Aaron sent notes)

• Run for Roses 5k was two Sundays ago. Excellent weather prompted very good race-day turnout. Andrea still pulling together final numbers, but looks like 400+ runners were entered. Thanks to all the volunteers.• Myrtle Beach Marathon was previous weekend. Smaller turnout in NCRC, probably because of elimination of mara-thon relay, but a good time was still had by all. Thanks to Mark and Terri Dowd for handling the organization.• Volunteer celebration coming up on February 28. • Adopt-a-Highway coming up on March 7.• Ken Hamilton to handle volunteer recruitment for City of Oaks 5k.• RRCA convention: Dave Rouse expressed willingness to attend as national award winner; maybe Jane or Bruce Bokish to take other slot (neither Brad nor Aaron can attend). Lena and Mike Walsh will attend on the RRCA side.• IOS Classic: Umstead State Park is on board for the May 17 date (Brad attended meeting). Working to finalize start/finish location, once that is complete will file greenway, po-lice, and DOT applications.• Kids trail running: last year we used a combo of Thurs-day/Saturday dates, but would prefer all-Saturdays this year.

Ken will head up and says that about 25 kids from Boys and Girls Clubs are potentially going to be involved.• March 5k XC series coming at Cary Academy.• April Thursday series: Aaron confirmed support again from The Athletes Foot. Need to touch base with greenway people for notification and get Brickhouse to sponsor. Aaron will be out of town and needs backup to run series.• 2nd Quarter club meeting: Brad and Aaron have discussed a variety of dates with possible merging of AAH event on June 6. Aaron will investigate having separate event on June 20 and will work towards completing paperwork and getting deposits.• Need additional recruitment for board and volunteers. Jen-nifer will be moving to Texas - in the summer. Karin may be moving. Race directors needed for WDF, Roses, IOSC- 2010. More help on summer series. • Need additional help on committees to give folks help and a break. Each board member and chairperson encouraged to do more recruiting to involve additional people. Next op-portunity to elect officers is 2Q meeting, so slate needs to be finalized by May 1 for June newsletter.

Respectfully submitted,[email protected]

Monday, January 19, 2009 minutes continued…


Due to constructions, the ONLY parking available on the Meredith College campus on Race Day will be for those who have VIP passes and for those with handicap parking tags. ALL participants need to take the FREE Shuttle from BDC Cen-ter! Between 6:00am and 12:30pm, CAT, YMCA and TTA shuttle buses will run continuously between the RBC Center and Meredith College. Though travel time is often much quicker, we encourage you to allow at least one hour between parking at the RBC Center and the start of your event.

Join the NCRC Race for the Cure 5K team!

June 13, 2009Meredith College

Hillsborough Street, RaleighCompetitive Open: 7:00am

Women’s Race: 7:45amRecreational Open 5K Run/Walk: 9:00am

The direct link for team registration is: http://race.komennctriangle.org/site/TR?pg=entry&fr_id=1070. Click on “Join an Existing Team”, then enter the team (NC Roadrunners Club), then click on the team name, and then join the team. You save $5 by registering online. If you can’t join us on race day, please consider a donation in support of the team’s effort.

Contact Tammy Crafton at: [email protected]

It seems like everyone is talking about the “down economy” and watching their spending, so I thought I would pass some tips I found on www.running.about.com:

1. Buy old models of your favorite running shoe. Check with our local running shops for close-out sales.2. Plan your races ahead of time. Most races from 5K to marathons give early bird discounts.3. Make your running shoes last longer. Don’t wear your shoes for anything other than running or working out. (Even if you are just walking around in them, you are wearing out the cushioning.)4. Look for training groups. Many running stores offer free coached runs. Also, many marathon races, like the Marine Corps Marathon offer free on-line training.5. Buy running clothes off-season. The best buys I’ve had were at the end of a season when the stores offer deep discounts. (And don’t forget to use your NCRC membership card.)6. Volunteer at races. Volunteering at races is a good way to get free running shirts sometimes they are only cot

ton, but many races will give you’re the same goodie bag as race participants.7. Buy sports drink in bulk. Buying sports drink indi- vidually can be costly. Get bulk packages or containers of powdered mixes.8. Take care of your technical running clothes. Tech clothes are not cheap, but you can stretch their life by caring for them properly.9. Run local races. I love to travel out of town for races, but airfare and hotel rates really add up, so I try to stay close to home where I can drive to the race. 10. Buy alternative “on-the’run” foods. There are lots of cheaper alternative fuel for your long runs. Try candy corn, jelly beans, and mini candy bars.

10 Tips for Saving Money for RunnersBy Esther Dill


Cameron VillageCameron Village2035 Cameron St 2035 Cameron St •• Raleigh, NC 27605Raleigh, NC 27605

919.828.3487919.828.3487www.theathletesfootrdu.comwww.theathletesfootrdu.com

YTD YTD YTDLast First Total Last First Total Last First TotalAustin Chad 174.6 Frey Laura 250.0 Potter Sandy 103.0Banks Darryl 292.0 Haag Frank 387.5 Quarterman Carolyn 117.0Banks Linda 142.0 Hamilton Ken 114.0 Rizk Sam 167.0Baucom DeAhn 153.9 Hampton Rhonda 288.0 Sawatzky Jill 256.4Bevelrey Kimberly 60.0 Hatch Susan 330.9 Smith Robyn 132.7Bouleris Dean 190.0 Hitch Tim 55.7 Stolbach Mike 118.5Clawson Heather 171.5 Kanoy Ray 195.0 Stone-NewtonBarbara 177.3Clawson Scott 184.0 Kanoy Sherry 335.0 Walsh Mike 230.0Cline Naomi 233.9 Karnatz Tom 234.0 Werner Frank 58.9Dill Esther 158.4 Kidder Donna 190.2 Werner Karla 235.5Dowd Mark 105.0 Lewis Clarissa 210.5 Wisz David 223.1Felt Ann 90.0 Looper Lesley 220.0Finnerty Tom 123.0 Molne Anders 191.0Fisher John 196.0 Petersen Chuck 160.0

1,000 Mile Club - 2009

Monthly totals available at: www.theathletesfootrdu.com

RUNNING account page �0 April/May 2009

p New p RenewalName __________________________________________

Date of Birth ___________________ Sex pF pM

Street ___________________________________________

City/State/Zip ____________________________________

Home Phone ______________ Bus. Phone _____________

Email ___________________________________________

For Family Memberships (please list family member info):

Name __________________________________________


Name __________________________________________


Name __________________________________________


p Yes, I’d like to volunteer at club races and other functions.

First Class Mail: Add $10 for first-class mailing of our news-letter and avoid bulk mail delays.

Mail your check payable to: North Carolina Roadrunners Club

P.O. Box 97336, Raleigh, NC 27624-7336

(20% discount for 3 year subscriptions.) Individual: p$25 1 year p$60 3 years $______________

Family: p$30 1 year p$72 3 years $______________

Subscribing: p$20 1 year p$48 3 years $______________

1st Class Mail: p$10 1 yr p$30 3 years $______________

Tax deductible donation to NCRC $______________

Total Enclosed: $______________

Register online: www.active.com g Individual Sports g Search Here: North Carolina Roadrunners Club

North Carolina Roadrunners Club Membership Application

Individual $25: This entitles a member to all the privileges of membership, including the bi-monthly newsletter, discounts in the Raleigh area running stores, the right to purchase club clothing, compete on club teams, vote and hold office, and fully participate in all club functions.

Family $30: This membership is for families who have two or more members who wish to join (only one newsletter will be sent to a family).

Subscribing $20: This membership is designed primarily for the out-of-town runner who cannot get involved in the club’s activities, but wishes to receive the newsletter.

MEMBERSHIP CATEGORIES:

WAIVER - SIGNATURE REQUIRED

I know that running and volunteering to work in club ac-tivities are potentially hazardous activities. I should not enter and run in club activities unless I am able to safely complete any run. I assume all risks associated with running and vol-unteering to work in the club activities including, but not limited to falls, contacts with other participants, the effects of the weather, including high heat and/or humidity, the condi-tions of the road and traffic on 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 any-one entitled to act in my behalf, waive and release the Road Runners Club of America, the North Carolina Roadrunners Club and all sponsors, their representatives and successors from all claims or liabilities of any kind arising out of my participation in these club activities even though the liability may arise out of negligence or carelessness on the part of the persons referred to in this waiver. I also grant permission for all of the foregoing to use any photographs, motion pictures, recordings, or any other record of my participation in club activities for any legitimate purpose.

Signed _________________________________ Date ____________(Signature is valid for all family members.)

Signed _________________________________ Date ____________(Parent or guardian if under age 18)

The North Carolina Roadrunners Club was established in 1979 with over 700 members. Our group consists of runners of all abilities as well as walkers. Membership in the NCRC provides a variety of group runs, local races, club events and marathon destinations. Members not only enjoy running to stay fit, but to meet new friends and support our large running community.

RUNNING account page �1April/May 2009

Official Club Clothing Order Form

Name

Address

City/State/Zip

Order Form

email or phone # (REQUIRED)

Make your check payable to: NCRC NCRC — Club Clothing

PO Box 97336, Raleigh, NC 27624-7336or email: [email protected]

Qty AmountItem Size

Order TotalShipping $3, add $1 for each additional item

Air•E•Ator® multisport sock with mesh weave that travel around the sock

to aid airflow and moisture transfer.

DeFeet Socks - $7 or $5 w/purchase of any other item

Men’s Sizes Med 7-9, Lg 9 1/2 -11 1/2Women’s Sizes Sm 6-8, Med 8 1/2 -10 1/2, Lg 11-13

Brooks Ladies Core Run Shirt, a true women’s cut top with cap sleeves and short torso. Asics Duo-tech Apparel System and also Atomic Wash certified. (Runs slightly small.) Retails for $25.Women’s sizes: (sizes are limited)

In stock: Asics or Brooks Men’s Core Run Shirt (depending on size), a relaxed fit technical short sleeve featuring Asics Duotech Apparel System and also Atomic Wash certified. Retails for $25.

Visit www.ncroadrunners.org/clubclothing.html for the latest appearl.

Marathon Gloves - $5White cotton running gloves displays NCRC’s logo in blue. Sizes Medium and Large.

Long Sleeve Tech shirt Sale $20

Brooks Podium long sleeve with loose-fit crew neck run shirt, 100% moisture transfer polyester technical fabric. Retails for $28. Sizes M. L, XL, XL

Brooks Podium long sleeve with v-neck run shirt, 100% moisture transfer polyester technical fabric. Retails for $28. Sizes S, M. L, XL

Short sleeve T-shirt Sale only $15



Inside-Out Sports Classic11th Annual

Half Marathon & 10KSunday, May 17, 2009

4001 Weston Parkway

(bandwidth.com offices)

Just downhill from Weston Parkway &

Harrison Avenue intersection

Half Marathon: 7:00 AM

10K: 7:15 AM

Packet Pick-up begins a 5:30 AM

Event moved to May

Registration info: www.ncroadrunners.org

2009

The Inside Out Sports Classic is considered to be one of the Triangle’s premier distance runs. In previous years, more than 1,000 runners have participated in this event, which is produced by the North Carolina Roadrunners Club with the support of Inside-Out Sports. This year’s proceeds will be used to support several local causes including the Tammy Lynn Center for Developmental Disabilities.

As in previous years, the 2009 IOSC will feature the roads and greenways of Cary and the wonderful bridle trails of Umstead State Park. The proposed routes for both races will begin on Weston Parkway near the bandwidth.com offices, proceed out Old Reedy Creek Road to the Umstead State Park entrance, into and through the park on the Reedy Creek bridle trail to a turnaround point within the park, and back to Cary and along the Black Creek Greenway to Weston Parkway and the finish line in the bandwidth.com parking lot. Water stations will be available along both courses and post-race refreshments will be provided in the finish area.

Complete race information, including links to registration are available on www.ncroadrunners.org <http://www.ncroad-runners.org>. Please e-mail race director Aaron Quick at [email protected] if you have specific questions related to the race. We hope you will join us on May 17 for another running of NCRC’s premier half-marathon!


Bobbie H. Boney 5k & 10-Miler

Outdoorsmen for Alzheimer’s, Inc. presents the

This event is in memory of Bobbie Hunter Boney, who passed away in January �00� while dealing with the effects of Alzheimer’s disease. Bobbie had a deep appreciation for an active lifestyle and the outdoors, so it is our goal to combine the two in an effort to raise funds to help fight this disease. We encourage runners and walkers of all skill levels to come out and join us.

This �K & 10 mile course starts on pavement and turns into a dirt/gravel path that winds through beautiful W.B. Umstead Park. The true winner of this race will be the advancement of Alzheimer’s research, education and awareness!

Sunday, May 3, 2008William B. Umstead Park

Reedy Creek Entrance

Raleigh, NC8:30 AM

REGISTER: www.fsseries.com

Volunteer’s NeededChildren’s 2009 Trail-Running Program

With grants from REI, North Carolina Roadrunners Club is offering a 6-week program led by experienced coaches to develop physical fitness through trail-running and education on good health habits. This program will include children ages 8 - 13 years old through the Boys and Girls Club of America. Participating children will received running gear, coaching, as well as information from park rangers.

The program runs from May 1st to June with Saturday runs in various triangle parks and trails.

Contact:Ken [email protected]

If you love trail running, children, having fun, giving back to the community, then this is a great volunteering opportunity.• Saturday runs • 11:00 am - 12:30 pm• Locations (tentative) Blue Jay Point, Lake Crabtree, Umstead, Bond Park


St. Pattys Run Green 8K by Bruce Bokish (NCRC member & MS Events race director)

Almost 900 runners converged on Raleigh’s Moore Square for the inaugural St. Patty’s Run Green on Sunday afternoon, May 8th. Bracketed by weekends of cold rain, the luck ‘o the Irish brought sunny skies and a high in the 80’s! Runners soaked up the sun and celebrated St. Patty’s Day in kilts, green wigs, and fun hats.

St. Patty’s Run Green was the first sustain-able “Race Without A Trace” in Raleigh. Ini-tiatives such as composting of corn-based water cups, plates, and utensils, recycling of plastic and glass, and use of “electronic race packets” reduced landfill waste by 80%. A “green” race expo provided the opportunity to learn about area earth-friendly organizations.

Sponsors Fleet Feet Sports Raleigh and Brooks Sports provided not just overall and age-group prizes, but also a free pair of Brooks running shoes for every 100th finisher. Drymax provided a free pair of running socks for every 25th finisher.

The scenic new USATF-certified 8K down-town course included some attractive Oak-wood-area sights. After the race things really got hot as the crowd enjoyed the Tir na nOg post-race party with live bands, a buffet, and plenty of beer.

Race video: www.tinyurl.com/rungreen2009

St. Patty’s Run Green was planned and or-ganized by MS Events, the non-profit corpora-tion that manages the Ridgewood Turkey Trot and the Cup ‘n Cone Tour cycling event. The 3 MS Events raise about $35,000 for the Na-tional Multiple Sclerosis Society.

MS Events’ Ridgewood Turkey Trot is the largest Thanksgiving Day race in the Triangle and includes an 8K with Competitive and Rec-reational divisions, a 1 Mile Fun-Run, and a Kid’s Dash. 8K competitive runners receive gender-specific long-sleeve tech shirts. 8K recreational and 1 Fun Run runners receive an event t-shirt and Kid’s Dash runners re-ceive a medal. Plan to join more than 2,000 runners from 30+ states for this fun family event on Thanksgiving morning!

Look for the race video on YouTube

www.mseventsnc.org


Since 2001

www.cincodemayo10k.org

EIGHTHANNUALCINCO DE MAYO

Sat, May 2, 2009 • 8:30 am

Sat, May 8, 2010 • 8:30 am

910-578-9680

JOHN E. NORMAN

10KOver

in Cash

Prizes!

Free Steak

Fajitas!


www.capitalcityclassic10k.com2nd Annual


Have you always wanted to run a marathon?You can do it!

Jeff GallowayO LY M P I A N

produced by Phidippides Runners, RRCA

Train for the November 1, 2009 City of Oaks Half & Full Marathon

We’ll show you how to• Run/walk your first half or full marathon • Become a better runner

• Improve your next half/full marathon • Have FUN while you RUN

• Reduce injury-speed recovery

Meet Olympian, best-selling author, and Runner’s World columnist, Jeff Galloway

for a FREE MARATHON CLINIC to kick-off our 2009 half and full marathon training

programs.

Date: Saturday, May 23, 2009

Time: 9:00 am - noon

Location: North Carolina Museum of Art Auditorium

2110 Blue Ridge Road (near NC State Fairgrounds)

Raleigh, NC 27607

Contact: Ron Wahula (919) 270-0365, [email protected]

Visit www.jeffgalloway.com

Presented by

RUNNING account page ��April/May 2009 THANK YOU TO THE FOLLOWING SPONSORS AND COMMUNITY PARTNERS:

REGISTER ONLINE: www.ncmarathon.org

Marathon • Half Marathon • Family 5K

5 GREAT REASONS TO RUN

SATURDAY, MAY 2 High Point, NC

support a great causeProceeds benefit Foster Friends of North Carolina, a local nonprofit organization working to improve the lives of children experiencing foster care.1 bring the kidsThe GO FAR Family 5K is open to runners of all ages.3

meet Joan Benoit SamuelsonJoin this world-class athlete for a motivational talk, pasta dinner and autograph session.2

shop our silent auctionGreat buys on home furnishings. Runners and their guests can bid in a silent auction on dozens of items. Proceeds also benefit Foster Friends.4

stay in style Grandover Resort & Convention Center is offering golf and spa specials. Free shuttles to and from the race courtesy of High Point University.5

It’s time for a

Charles West, CRPC®Financial Advisor

1300 SE Maynard Road, Suite 204Cary, NC 27511(919) 650-3928Direct Phone: (919) 650-3928Cell Phone: (828) [email protected]

Financial planning services and investments available through Ameriprise Financial Services, Inc. Member FINRA and SIPC. Your meeting will include a review of your existing financial situation and potential opportunities, gaps, or general strategies. You will not receive a comprehensive review or financial planning services for which fees are charged.© 2009 Ameriprise Financial, Inc. All rights reserved.

YOU’VE GOT TWO CHOICES:SMALLER GOALS ORBETTER ADVICE

North Carolina Roadrunners Club P.O. Box 97336 • Raleigh, NC 27624-7336

NonprofitUS Postage

PaidRaleigh, NC

Permit No. 1537

Address Service Requested

Running AccountVolume 28, Issue 3

Price included in member-ship fee.

Running Account is a bi-monthly publication for North Carolina Roadrun-ners Club members.

North Carolina Roadrun-ners ClubP.O. Box ��Raleigh, NC ��-��www.ncroadrunners.org

account · membership jane rouse ([email protected]) men’s racing captain vacant...

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