starting line newsletter - april 2014

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Volume 5, Issue 4 • aprIl 2014 • P A G E P A G E Corp 5K draws InCreased numbers Journey to HealtHy lIVIng eVolVed Into a passIon tHe agIng runner

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Running Zone Foundation's Starting Line Newsletter - April 2014

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Volume 5, Issue 4 • aprIl 2014 •

PAGE

PAGE

Corp 5K draws InCreased numbers

Journey to HealtHy lIVIng eVolVed Into a passIon tHe agIng runner

2 Running Zone The STarTing Line

Don & Denise’s Den

Kid-friendly events encourage Fun & CommitmentDuring spring break, like many parents, we often see kids with endless amounts of energy and the ability to stay in constant motion! Many parents wish they could magically bottle that energy and have just a small portion for themselves! As a kid, running was something most of us "had to do" for phys ed, or for conditioning another sport. In 2014 we are seeing more schools with Jogging Clubs and Morning Mile programs than when we were in school. Children make up a large percentage of most of the Running Zone Foundation races and we enjoy seeing children as young as two running in the Fun Runs after the race. Do you have one of these kids? Do you wish you did? We enjoy seeing children at the races, and do our best to provide events that are family friendly, with distances that all ages and skills can participate in. However, not all kids like running, and we encour-age you to listen to your child and offer options for them to run, but not be forceful. If you are a runner, start with your kids joining you in a stroller or on their bike so they can understand what a training run consists of. Most kids will ask to run with you but are not prepared for the distance and time! Talk to your children about what it takes to be a runner, from the time commitment, to stretch-ing, to hydration and sleep. What your child wears on their feet is just as important as what you wear, and we suggest you invest in a good quality running shoe that will be lightweight, supportive and comfortable- because just like you, if feet hurt

running is not going to be enjoyable. If you are unsure if your child is ready to run, or you are looking for a first time event for them to participate in, may we suggest the Longdogger's Kids Marathon (2.62 miles) and Half Marathon (1.31 miles) on Saturday, April 12th! This Run-ning Zone Foundation event is entering its second year and is great for the whole family! This race is for kids 12 and under and runs the streets of Melbourne Beach, has medals for all the finishers and hot dogs from Longdoggers. Unique to this race, parents can run along with their kids for free, provided you can keep their speedy pace!

West Melbourne school for science Jog squad

Kids and parents start last year's Long Dogger's Kids' Marathon (2.62 miles) with excitement and smiles.

in This issue:

inaugural excalibur 10-Miler Celebrated Medieval Fun with over 1,000 Participants ....3

Corp 5K Draws increased numbers of Businesses & Participants ......................5

TJourney to Healthy Living evolved into a Passion ......6

new Balance special ........6

staff spotlight: Tracy Dutra ......................7

Upcoming events ..............7

Gecko Club social event ....7

Running Zone April special ...7

Ladies' night ....................7

The Aging Runner .............8

Long Dogger's Kids Marathon & Half Marathon ...............8

Upcoming for April............9

The next steps ................9

All You need is Love: Laura & JC sanchez ......................9

Why i Run: Ron Abel .......10

Ask Pete .........................11

Thursday night Fun Runs ..11

new Products at Running Zone .............................12

Running Zone Foundation Race series Registration ...13

2013-14 Running Zone Foundation Race series Calendar .......................15

Gecko Club Registration Form ..............................16

3696 N. Wickham Road, Melbourne, Florida 32935321-751-8890 • www.runningzone.com

3 Running Zone The STarTing Line

On the 1,038 participants who took times in the inaugural Excalibur 10-Miler only two were able to claim royalty and the cherished winners’ swords: Overall champion Steve Hedgespeth and overall women’s champion Meredith Van Veen. Hedgespeth, 35, of West Melbourne, bested the field in 58 minutes and 34 seconds while Van Veen, 29, of Vero Beach paced the women’s field in 1:07:14 which also was good enough for 11th overall. Shane Streufert, 42, of Viera, was sec-ond overall in 59:15 while Ed Donner, 37, of West Melbourne, was third overall in 59:59. Karen Meraw, 28, of Shelby Township, MI was 13th overall and second to Van Veen in 1:07:45 while Tracy Dutra, 41, of Melbourne, was 22nd overall and third among women in 1:11:59. Streufert captured the Male Masters hon-ors while Susie Meltzer, 49, of Melbourne was the Female Masters champion in 1:12:47. Excalibur, which began and ended in medieval pomp and circumstance at Viera High, also served as the Road Runners Club of America state championship race at the 10-mile distance. Capturing laurels were Hedgespeth, Van Veen, Streufert, Art Ander-son, 54, of Melbourne as Male Grandmasters champion in 1:07:45; Abe Oros, 61, of Palm Bay as Male Senior Grandmasters Champion in 1:16:17; Dutra as Female Masters Champi-

on; Lori Kruger, 51, of Indialantic, as Female Grandmasters Champion in 1:22:52; and Sue Herscher, 64, of Celebration, FL as Female Senior Grandmasters Champion in 1:28:38. The day resonated with Van Veen. “Please pass my thanks along to the Run-ning Zone team for another awesome event,” said Van Veen, who with husband Jim runs the family’s running store, Runner’s Depot of Vero Beach. “As it always is with Running Zone events, it was fabulously organized, fun, creative and professionally managed. The course was great, I loved that it was flat and a

10-miler is a great distance for me. As crazy as it sounds, a 10-miler to me is much less of a challenge than a two-mile or shorter distance event. The longer the better for me.” That being said the race was not without its challenges for Van Veen who was running her first 10-miler. “The second-place woman was ahead of me for the first three miles or so,” Van Veen said. “I was very aware she was close by for the full 10 miles and that definitely helped me to keep my focus.”

Inaugural excalibur 10-miler Celebrated medieval Fun with over 1,000 participantsBy Mark DeCotis

A portion of the excalibur 10-Miler field gets under way with smiles and waves.Michael Lewis of Cambridge, MA is all smiles at the excalibur 10-Miler.

excalibur 10-Miler race winners steve Hedgespeth, overall, and Meredith Van Veen, first woman, enjoy the fruits of the victories.

4 Running Zone The STarTing Line

Inaugural Excalibur 10-Miler continued from the previous page

The race also challenged Hedgespeth who won the Space Coast Half-Marathon in Cocoa in December. “I’ve pushed myself pretty hard over the last few months,” said Hedgespeth who ran his first 10-mile race since college. “It was challenging to keep pushing myself on tired legs. “I started pushing the pace a little at mile three and accelerated from there, running pret-ty substantial negative splits. Ed and Shane ran with me for the first four to five miles. “I’ve been keeping my long run distances up around 14-16 miles. My speed workouts are more targeted towards the 5K/10K dis-tance. It feels great to have my times improv-ing again. This is probably my best running season in more than 10 years.”

Lori Kruger (1440) of indialantic and others watch as Janet erlacher of Melbourne gives a mighty tug trying to free the sword from the stone with a helping hand from sondi Ryersee of Pelee island, on.

erin schuck, co-race director Denise Piercy, Corie odden and Laura spedick are dressed in medieval finery for the excalibur 10-Miler.

The sun shines on runners at start of excalibur 10-Miler.

Viera’s Felicity Cunningham is escorted by Medieval Times Knights as her reward for finishing the excalibur 10-Miler.

Becky Maitlen (3) of Rockledge, Ann ehler (797) of Viera and Pat Kiesselbach (148) of Melbourne stand under the protection of a sword-wielding knight after the excalibur 10-Miler.

Runners greet the rising sun with smiles on the excalibur 10-Miler course.

Jodie Hobt and Dennis Hobt of Vero Beach pose with Medieval Times Knights after the excalibur 10-Miler.

More runners head out onto the excai-bur 10-Miler course.

5 Running Zone The STarTing Line

The fourth edition of the FLORIDA TODAY Corporate 5K was a hit with 953 runners and walkers taking times over the course at FIT Aviation at Melbourne Interna-tional Airport. And while Melbourne’s Brad Daszyn-ski, Palm Bay’s Kim Hunger, Viera’s Mike Acosta and Melbourne’s Elizabeth Donaldson were the individual winners executives and employees from companies large and small benefitted as well from the camaraderie of the event to the fitness they earned in both preparing for and competing in the race itself. Companies and corporations honored in 26 different categories joined overall winner Daszynski, women’s overall winner Hunger, male CEO winner Acosta and female CEO win-ner Donaldson on the top step of the podium. Daszynski, 32, topped the field in 18 minutes and 35 seconds while Hunger, 33, crossed in 19:03. Acosta, 36, representing Viera Pizza, finished in 21:17. Donaldson, 62, representing Coastal Rose Runners, crossed in 32:35. Overall, 65 companies participated, up from 47 in 2013. Registered participants numbered 1,100 up from 800 in 2013. Runners and walkers also got to enjoy the fruits of their labors with a St. Patrick’s Day-themed post-race party.

Corp 5K draws Increased numbers of businesses & participantsBy Mark DeCotis

it’s runners and walkers as far as the eye can see for the fourth annual Corporate 5K at FiT Avia-tion at Melbourne international Airport.

Mike Acosta of Viera Pizza, the Male Ceo Unbeaten Champion for 4 years in a row, gives it his all as he crosses the finish line in the Corporate 5K.

Robert Allenye of Palm Bay finishes the Corporate 5K.

elizabeth Donaldson of Coastal Rose Runners, the female Ceo winner, crosses the finish line in the Corporate 5K.

overall female champion Kim Hunger flashes a winning smile as she accepts her award from Running Zone’s Laura spedick, who is garbed in her st. Patrick’s Day finery.

overall champion Brad Daszyns-ki of Melbourne strikes a winning pose as he crosses the finish line in the Corporate 5K.

eric Wener of Cocoa Beach celebrates his finish in the Cor-porate 5K.

Runners leg it out over the 5K course at Melbourne international Airport and FiT Aviation for the Corpo-rate 5K.

overall female winner Kim Hunger crosses the finish line to claim her Corporate 5K victory.

Kurt Holst (left) of Melbourne and stuart Mcsorley of Vero Beach finish the Cor-porate 5K in a dead heat in 21:28.7.

6 Running Zone The STarTing Line

Lisa Marie Tillman has a story to tell. Tillman, 30, who calls Cleveland, OH home, is a runner of recent vintage who found that the activity gave her a new lease on life. Now a Senior Airman at Patrick Air Force Base, Tillman looked in the mirror one day and was shocked at what she saw. She resolved then and there to do something about it. Now, 80 pounds lighter, running 24 to 46 miles a week and training for her first marathon, Tillman took time to document her transformation. Here is her journey in her own words. “This is my story of how I fell in love with running. “I didn't always have a love for running and living a healthy lifestyle. In fact, I was the total opposite. I worked as a bartender, and as a music promoter. Which meant late nights, heavy drinking, chain smoking and horrible food decisions. “For the longest time I felt I was living a normal life. I was working, financially getting by, and having fun at the same time.. It was different in the eyes of my family, to them, I was on a path of destruction headed nowhere fast. I didn't want to hear the truth, and ignored the things my family was saying

to me. Then, on Dec. 30, 2005 I hit rock bot-tom. I had lost my best friend to a drug addic-tion I never knew he had. I was torn. “Coping with the loss of my best friend pushed me further into a black hole of destruction. The drinking got heavier and heavier, and my unhealthy decisions contin-ued. My family kept telling me that I looked bad, and run down. One day, I took what they said to heard and looked in the mirror. “Wow, I was shocked by what I saw, they were right, My face looked puffy, I looked run down, I had so much excessive weight. That was it. I needed to change, and I needed to it now. “After countless days and nights of soul searching, I had to make a change for my health and for my future. I needed to prove to myself, and my family, that I could do it, that I could change my health, and get better. “In May 2007, I walked into the local Air Force recruiter’s office. I braced myself for what he had to say. He told me I could join the world’s greatest Air Force, if I just lost 10 pounds. ‘Did he say loose weight?’ Am I really that out of shape? “Yeah, he said it, and he meant it. He even gave me free passes to the gym, and even met me there, to get into shape to join the world’s greatest Air Force. “After some discussions with my family, we decided it was best that I go stay with my brother, active duty Army, in Maryland. I knew I had some tough times coming to me. I met with a nutritionist while I was there, and got on a very strict eating and exercise sched-ule. On that schedule, there was running. Wait, "running?" “I remember the first time I got on the treadmill, and I couldn't even run a half mile, I remember, I couldn't breath, I was hurting “it was horrible, I was embarrassed, and I was ashamed. I just wanted to quit. “As my journey progressed, running was becoming easier. I was able to further and further in distance. My confidence was grow-

ing as the pounds seemed to be melting away. Miles became easy, and I starting enjoying this. It was time to go back home. “Upon arriving home, I went back to my recruiter to process my paperwork. He was absolutely shocked at my transformation. I was ready for my next journey. I went to basic military training, followed by Technical School. I continued running, but my joy for running turned into a love for running. “I brought my passion for running with me to Patrick Air Force Base. I have ran many 5Ks, 10Ks, and two half-marathons, along with a Savage Race, and two Tough Mudders. I even hosted with a local restaurant owner, our very own 5K. “I run to relieve stress, I run to feel free, I run for my health, I run when I am happy, I run to help others, I run when I am sad. Run-ning has changed my life. It's what makes me the best me. It has changed my life entirely. I am preparing for my first marathon. I am running for my best friend who has Type 1 diabetes. I can do this.”

Lisa Marie Tillman is all smiles which is not uncommon since she has taken up and taken to running.

Journey to Healthy living evolved into a passionBy Mark DeCotis

Running has changed my life. It's what makes me the best me. – LIsa MaRIe TILLMan

7 Running Zone The STarTing Line

April promises fun for active people of all ages with the Pirate Plunder 2-Miler and the Long Dogger Kids Marathon and Half-Marathon.

April 5Pirate Plunder is the 6th race in the 7 race series. Have a Pirate good time at the Meg o'Malley's after parrrrrrty!

April 12The race starts at 7:30am in Melbourne Beach for the Long Doggers Kid's Marathon & Half Marathon. Come out to see the kids get their Finisher medals!

April 17Thursday night Fun Run – finish at Long Doggers.

Closed April 20 easter

MAy 1newton Demo Run

For More inForMAtion visit us online http://runningzone.com/

Keeping with the fam-ily theme for the month of April, we want to introduce you to Tracy! She has worked at Running Zone for seven years and is the Master Ordering Specialist! Along with her husband, Andy, they not only run most days of the week, but she is raising a 15 year old daughter, a 14 year old son and the newest addition to her fam-ily is her 6 month old daughter! Tracy's commitment to the sport of run-ning did not start off as glamorous as it is today, she was "forced" to run in Boot Camp in 1991. Fortunately the gruel-ing training in the Air Force led her to a future love of long distance running. Her running resume is extensive, and she is excited about her next experience as a Pacer at the Old Port Half Mara-thon in Maine this summer. She does not record all of her miles, but does recall a 5 mile run on the day her daughter was born! Her favorite local races are the Brevard Zoo 3K and the Downtown Melbourne 5K. Tracy pre-vents injury through yoga and strength training and using her MOJI massager on the sore spots. When she is not ooing and aaing over her baby and helping her kids with Algebra, she is watching Reality TV and SUPing with Andy.

employee Tracy Dutra with husband Andy and their daughter Waverly.

Gecko Club members are invited to meet at Running Zone for a run start-ing at 5:00pm, followed by snacks, special discounts and a motivational talk from local inspirational runners.

8 Running Zone The STarTing Line

During a race, it never bothered me to see a younger runner, even a child, speed past me near the finish line. However, I always found it embarrassing when a very elderly runner would pass me. I salute these senior runners, who are truly Masters runners. Fortunately, their num-bers are growing. As someone once said, “Life is a terminal disease.” So, we are all, in a sense, aging run-ners. For purposes of this article, however, an aging runner is one over the age of 40. Even though running has a high attrition rate during middle age and beyond, some people actual begin running during their later years. With proper precautions, running is a sport that can be

enjoyed for one’s whole life. The physical benefits of running are well established, and are even more important in aging runners. Foremost are the cardiovascu-lar benefits of running. Running prevents or improves cardiovascular as well as peripheral vascular disease. It lowers blood pressure, help-ing to prevent or improve hypertension. It burns calories, helping to maintain ideal body weight. This is of particular importance in older people. Running lowers blood sugar, helping to improve diabetes. It stimulates the immune sys-tem, possibly protecting the body against some infections and cancers. It increases calcium deposition in bones, helping to prevent osteopo-rosis. This is of special importance in the aging female runner. Runners have better sex lives than non-runners, also an important issue in the aging population. Finally, running improves the mental attitude and prevents depression, a condi-tion that increases in frequency with age. So how do runners adjust training tech-niques as they age, and how does an older non-runner become a runner? First of all, an older person who has never run or has not run in a long time should consult their physician before beginning a running program. A physical examination, which may include such things as a stress test and a bone density test, should be performed. Three considerations for injury prevention are important in the aging runner. First, flexibility and balance decrease with aging, so stretching and balance exercises are important. Secondly, the thirst mechanism becomes less

acute with aging, and one will not feel as thirsty. It is essential to stay adequately hydrated. Fi-nally, because of decreased joint flexibility, the aging runner is more prone to sprains, so must choose running terrain wisely. The American College of Sports Medicine has several training recommendations for the ag-ing runner. These include slowly increasing time and intensity; staying motivated; listening to your body; allowing time for rest and recovery; adding high intensity intervals; and building strength. It is important to train gradually, initially alternating periods of walking with running. Gradual training helps prevent injury and keeps the runner motivated. Listening to your body is very important in limiting or preventing injury. Joint pains and muscle soreness are the body’s way of telling you to decrease intensity of activ-ity. The aging body also requires more rest and recovery after running. An easy way to tell if you are sufficiently recovered after a run is to take your pulse on arising in the morning. If elevated above average, you have not recovered, and further rest is necessary. At least one high-intensity run per week is recommended. This run should increase the heart rate to 80 percent of maximum heart rate. This is best accomplished by interval-training format of 60-90 seconds of fast running sepa-rated by five minutes of slow jogging. Finally, strength training should be done at least once per week. This should include strengthening exercises for upper and lower extremities as well as the core. In summary, most people should be able to enjoy running well into their middle age years and beyond.

Dr. Wilson, a Melbourne native and Florida Gator, earned his doctorate degree from the Illinois College of podiatric Medicine in Chicago. After completing a surgical residence in Chicago, Dr. Wilson returned to Melbourne where he has been practicing with Melbourne Podiatry Associates for 30 years. The good doctor is passionate about his profession; run-ning – a sport in which he has reveled for more than 45 years – and writing, particularly about all things running and foot related.

the aging runnerBy Richard C. Wilson, DPM Melbourne Podiatry Associates

Roberta osterling, 79, of satellite Beach is proof that age is no barrier to running.

The physical benefits of running are well established, and are even more important in aging runners.

9 Running Zone The STarTing Line

upcoming for aprilBy Mark DeCotis

April promises fun for active people of all ages with the Pirate Plunder 2-Miler on April 5 and the Long Dogger Kids Marathon and Half-Marathon on April 12. The Pirate Plunder is the 6th race in the 7 race 2013-14 Running Zone Race Series. The green flag drops at 6:30 p.m. in Downtown Melbourne. The course will take runners and walkers to the Melbourne Cause-way and back to the finish at Meg O'Malley's. Participants will be treated to the Great Pirate Party after the race hosted by Meg O'Malley's. All participants are eligible for the random drawing of a three-day cruise for two to the Bahamas out of Port Canaveral. Partici-pants must be present to win. The event benefits the Cocoa High track and field program and the Children’s Hunger Project Backpack Program. The race fee before April 4 is $28. Regis-tration after April 4 will cost $31. The Long Dogger Kids Marathon and Half-Marathon comprised of distances of 2.62 and 1.31 miles begins at 7:30 a.m. April 12 at Ryckman Park in Melbourne Beach. The race fee – before April 11 – is $15 for 1.31 or 2.62 miles or $25 for both. The fee for race-day registration is $20 for 1.31 or 2.62 miles or $30 for both. This is a great event for kids 12 and un-der. Parents can run with their children free of cost with waiver. Medals will be presented to all finishers, and a special award will be given to the Double Dog Dare (participation at both distances) finishers.

The school with the largest participation receives $250. For more information on both events visit www.runningzone.com or call the store at 321-751-8890.

Pirate-costumed runners caught the spirit of the 2013 Pirate Plunder race.

On Sunday, March 30th our fair maiden, (and Running Zone Foundation Events Manager), Laura Spedick married her knight in shining armor, JC Sanchez! The seaside wedding was held at Matheson Hammock County Park in Miami, and the yoga-practicing, Karaoke lov-ing, extremely talented couple are enjoying their honeymoon in the other Melbourne (Aus-tralia)! Congratulations to the Newlyweds!

April 5th, 2014at 6:30pm

Meg O'Malley's A fun pirate-themed

2 mile run/walk!

n Pirate Costume Contest!n Awesome Technical Teesn Fun Race Packetsn Great Pirate Awardsn Random giveaway of a 3-day cruise for 2 to the Bahamas out of Port Canaveral!Benefits Cocoa High Track Club

and The Children's HungerProject Backpack Program!

10 Running Zone The STarTing Line

why I run: ron abelBy Mark DeCotis

Canton, MI native and Satellite Beach resident Ron Abel, a maintenance supervisor for CH2M Hill, is no stranger to the Space Coast running scene, having first laced on his shoes in the early 1990s. Now 31, Abel is a member of Team Run-ning Zone, is a husband to Jana and father to three: Anthony 11, Victoria 8 and Briana 7. And he also is competitive in his age group sitting first in the Running Zone Race Series 30-34 standings. He runs for a variety of reasons: Why Do I Run? I run for the experiences, the thrill and adventure every run brings and the way it makes me feel.Where Do I Run and Why? I run any-where and everywhere I can. You never know what the run course will bring to you and for you. I try to run different places as much as possible but some of my usual runs would be around Viera with the cross country and track team I coach. I also like Downtown Cocoa and Oars and Paddles Park in Indian Harbour Beach. When Do I Run and Why? I run when I can with work, kids and coaching. Sometimes I start at 5 a.m. or earlier and sometimes

its at 4 p.m. or later depending on what the schedule calls for.With Whom Do I Run? If I’m not running with the Viera team I have some of my great training friends who include Steve Chin, Shane Streufert, John Davis, Ed Donner, Ed Springer, Howard Kanner, Tristan Webbe and anyone else up for a runWorst Running Experience I Learned the Most From? I would say the one race

I learned the most from was the marathon although I have never had a worst running experience. I feel that every run teaches you something and makes you stronger. What I learned was proper hydration is key even in 40-degree weather.

Ron Abel crosses the finish line in Ghostly Gecko 5K in october in one of the many local races in which he excelled.

11 Running Zone The STarTing Line

got a question about common running problems, shoes, aches & pains, racing, chili, beer, or animal crackers? (well, mainly the first 4) send an email to [email protected] or tweet @runningzonefl with #askpete. each month we will feature some of the questions and answers in our “Ask Pete” column.

Pete Vaughn is the General Manager of Running Zone. He is also a certified Athletic Trainer (ATC). Pete completed his undergraduate degree at Towson University in Baltimore, MD and his Masters in Applied Physiology and Kinesiology at the University of Florida, where he served as graduate assistant for university sports and the high school outreach program. He was an assistant ATC with the United Foot-ball League for 2 years before joining Running Zone full time.

From SS: Why does my skin itch like crazy when I run?

In general, skin irritation during exercise usually occurs after starting a program follow-ing a long period of inactivity. The itching sen-sation is actually not on the skin, but the blood vessels inside the limbs. The intricate network of capillaries and arteries inside our muscles expand rapidly due to the demand for blood during exercise. In trained individuals, these capillaries remain open allowing maximum blood passage, but after a period of inactivity they tend to collapse, allowing only minimal blood flow. The rapid expansion of these blood vessels causes nerves to send impulses back to the brain which are interpreted as an itch. The

sensation usually subsides after a few sessions.Environmental factors (depending on the climate you live in) can cause this sensation as well. When exercising in cold weather, our body pumps more blood to the vital organs and less blood to the skeletal system and muscles in in order to keep us warm. As a result your limbs & extremities will be cooler and as you

warm up, the blood flow will return to the extremities. This can trigger the same itching sensation. As with any skin condition, another pos-sibility is the skin being irritated by the apparel you’re wearing or a product (lotions, creams, soaps, etc.) applied to the skin.

From BP: I have been a runner for many years and ran competitively in high school as well as road races on into my twenties. Though I have continued my running (I'm now in my late 50's) doing straight distance has become very diffi-cult. I have been trying to get to a point where I can run 5 to 8 miles without it being a strug-gle… On one "magic morning" I was able to do a full five without stopping and maintaining reasonable form. I attempt to do 3 to 5 miles five days each week… Can you recommend a program that would help me increase my ability to do straight distance? I have wanted to join one of the local running camps or groups, but I work evenings when all the runs and meetings take place. Any help would be welcome!

Adding mileage should be done gradu-ally. The general consensus is to increase your total mileage by no more than 10% each week. This allows your body to adapt to higher mile-age and get stronger without overstressing the joints, bones and muscles. Running requires much more of a graduated increase than other sports because of the high-impact nature of the sport. Once you have increased to, say, 20-25 miles per week, you can begin harder workouts (intervals, hills, etc.) to ensure that your body is ready for the demands of increasing mile-age. Start with a simple interval of 5 minutes easy to 2 minutes of speed work and increase from there. Of course, you must also integrate a proper warm-up and cool-down period into this run. Having a set “long-run” day, done at a slower pace than the workout and even your

everyday pace, will help you build your mileage up as well. There are a number of different programs to follow, but it is im-portant to find one that fits your personal goals and schedule.Here’s another idea: try running with a friend. Talking to a partner can take your mind off the run and make it seem a lot quicker, and you can push each other as well. There are a few groups that meet in the morning- check out the list on the Running Zone website and Space Coast Runners website.From ES: Dear Pistol, I am thrilled that my 9 year old son has taken an interest in running, and am encouraging him to train and participate in races. Recently he has been complaining that his feet hurt and he thinks he should go see a doctor. I have taken him to Running Zone for a gait analysis and he is wearing technical running shoes when he trains and when he races, but he still says that his feet hurt. Could this be from growth? Overtraining? Or is he just weak?

Gauging the severity of a child’s injury is a difficult assessment- for many reasons. Just like adults, too much too soon can really put them in jeopardy for serious injury, but when dealing with sore-ness or general discomfort, it can be hard to

The itching sensation is actually not on the skin, but the blood vessels inside the limbs.

4/17 Finish At long doggers tiMe: 6:00pM5/1 newton deMo run tiMe: 6:00pM

12 Running Zone The STarTing Line

nike Free 5.0 ‘14The 2014 nike Free running collection makes a performance state-ment echoing those famous words from coach and nike co-founder

Bill Bowerman. Bowerman’s belief was that design should focus on the athlete’s body and movement. His convictions inspired a design philosophy around the concept of natural motion and sparked the idea for the paradigm-shattering

nike Free introduced in 2004. Ten years later, advancements in technology and product engineering continue to push the boundaries of footwear design even further in the all-new nike Free 5.0.

nike voMero 9Crank up the heat on your runs, staying cool and super comfy from start to finish with the newly updated Men's nike® Zoom Vomero 9. Catch a sole-satisfying feel that's better than ever from this edition

that features a smooth, second-skin fit compliments of a totally redesigned upper. enjoy loads of breathability thanks to the im-proved midsole, and run assured that lace pressure will be long-

gone with the Men's nike® Zoom Vomero 9's new minimal tongue. ideal for a neutral to underpronated stride, this is truly a running shoe not to be missed. 11.4 ounces.

AsiCs CuMulus 16You'll experience an even plusher, more luxurious ride thanks to the 16's new top-of-the line FluidRide™ midsole and larger Rearfoot and Forefoot GeL® Cushioning units. Underpronators to mild overprona-tors who loved the previous GeL-Cumulus® generations are going to be especially psyched at this improved version, and those new to the series are sure to become quick devotees. 8. 5 ounces

AsiCs niMbus 16 http://www.youtube.com/watch?v=o2WKGJHWpTU Looking to do a little cloud hopping? Well, look no further now that you've discovered the newly up-dated, plusher than ever Women's AsiCs® GeL-nimbus® 16 running shoe. Your every transition will be silky smooth with the updated Guidance Trusstic system® that perfectly complements the cushy feel of the AsiCs® FluidRide™ midsole. You'll still enjoy that truly customized fit thanks to the FluidFit™ upper, and if you're an underpronator to mild overpronator, you'll be as elated as ever by the way this newest GeL-nimbus® allows you to float effortlessly through your run, mile after magical mile. 9.4 ounces

Ask Pete continued from the previous page

discern the severity. Having them develop healthy habits is crucial to them being healthy adults, but their activity levels should be monitored as their body matures. Much like adults, kids should follow a gradually increasing training plan for any activity- not just running. You must also take into account the amount of exercise they’re getting during the day (aside from running) and be sure in incorporate some rest days. There are a few conditions that occur in chil-

dren/adolescents that can be contributing to the pain he is describing, most commonly, it is a condition called Sever’s disease (calca-neal apophysitis for those of you keeping score at home). This condition is typically seen in physically active children. Without getting too specific, Sever’s disease is a type of bone injury in which the growth plate near the heel becomes inflamed and causes pain. Not coincidently, this is where the Achilles tendon attaches. During normal growth, the muscles and tendons can become very tight and overstretched in children, and the heel is especially susceptible to injury since the foot is one of the first parts of the body to grow to full size. It can also be the result of repetitive stress on the Achilles tendon from activities like running and jumping (or pretending to be Batman, chasing the dog and other kid things). This injury is most likely to occur during a growth spurt- typically between ages 8-13

for girls and between ages 10-15 for boys. This area of the heel hardens and becomes stronger when it finishes growing, which is why Sever’s doesn’t occur nearly as much in older adolescents and teenagers. Like many overuse injuries, treatment generally involves resting the afflicted body part. Concurrent physical therapy or any exercise that does not cause pain can help, along with ice bath/ice packs for the pain and swelling. Proper fitting footwear and pos-sibly orthotics can help with the recovery and prevention of further problems.Remember- I’m not a doctor, but I did stay at a Holiday Inn Express last night. The general rule (for everyone) is anything that doesn’t re-solve in 10 days of self-treatment/rest should probably get checked out.

Thanks for the questions, keep ‘em coming!

13 Running Zone The STarTing Line

14 Running Zone The STarTing Line

Healt

h Firs

t Hea

lth Pl

ans a

nd Ru

nning

Zone

Fo

unda

tion w

elcom

e you

to th

e 9th

annu

al Ru

nning

Zo

ne Fo

unda

tion R

ace S

eries

. This

year’

s Seri

es

offers

seve

n fun

and f

amily

-frien

dly ev

ents

includ

ing fo

ur 5K

s, on

e 3K

and t

wo 2-

miler

s. W

e offe

r the

se sh

orter

dista

nces

to pr

omote

pa

rticipa

tion a

mong

both

walke

rs an

d ru

nner

s of a

ll age

s and

abilit

ies.

And,

know

ing th

at be

ing pa

rt of

a tea

m ca

n pro

vide a

sens

e of

cama

rade

rie an

d extr

a enc

oura

geme

nt, w

e offe

r tea

m aw

ards

in

two c

atego

ries f

or ea

ch ra

ce as

well

as th

e ove

rall s

eries

.Ou

r Tea

m C

halle

nge

lets a

ny fiv

e frie

nds,

family

mem

bers

and/o

r co-

worke

rs en

joy th

e fun

of co

mpeti

ng to

gethe

r aga

inst

other

team

s in t

he sa

me ca

tegor

y.Th

e Sch

ool T

eam

Cha

lleng

e pr

ovide

s fitn

ess a

nd in

creas

ed

self-e

steem

for t

hose

14 an

d und

er. M

ore t

han 1

500 c

hildr

en in

ele

menta

ry an

d midd

le sc

hool

have

partic

ipated

this

seas

on an

d Ru

nning

Zon

e can

help

your

scho

ol de

velop

a wa

lking

or ru

nning

pr

ogra

m for

your

stud

ents.

Par

ents

and t

each

ers c

an fo

rm an

op

en te

am un

der t

he sc

hool

name

.Te

am di

vision

detai

ls ap

pear

later

in th

is br

ochu

re or

can b

e fou

nd in

the R

unnin

g Zon

e Rac

e Ser

ies se

ction

of ou

r web

site a

t ww

w.ru

nnin

gzon

e.com

/serie

s/

Our 2

013-

2014

Ser

ies:

FIRE

CRAC

KER

5K, T

hurs

day,

July

4th,

7:00

am at

the

Libert

y Bell

Mus

eum

(acros

s from

Holm

es R

egion

al on

Hick

ory S

t.)■

Star

t the r

ace w

ith th

e ring

ing of

a re

plica

of th

e Libe

rty B

ell

■ A

meric

an F

lags t

o all F

inish

ers

■ M

ost P

atriot

ic Co

stume

Con

test

■ S

pecia

l awa

rds t

o top

Loca

l Her

o Tea

ms (M

ilitar

y/Fire

/Poli

ce)!

■ Z

ippy t

he G

ecko

Mas

cot to

lead

the K

ids' R

un

■ B

reak

fast c

atere

d by S

untre

e Café

II

■ H

onor

Ame

rica P

arad

e afte

r the

race

■ B

enefi

ts Ho

nor A

meric

a

■ R

ando

m giv

eawa

y of o

ne iP

ad!

I RUN

FOR

PIZ

ZA F

OOTB

ALL

KICK

OFF

5K,

Satu

rday

, Aug

ust 1

0th,

7:00

am at

The

Ave

nue i

n Vier

a■

Sup

port

your

Fav

orite

Foo

tball T

eam

on R

ace D

ay■

Awe

some

Pizz

a and

Foo

tball A

ward

s■

Spe

cial A

ward

for t

he M

ost S

uppo

rted F

ootba

ll Tea

m!■

Zipp

y the

Gec

ko M

asco

t to le

ad th

e Kids

’ Run

■ Ta

ilgate

Part

y afte

r rac

e cate

red by

Pizz

a Gall

ery &

Grill

! ■

Ben

efits

Suntr

ee/V

iera Y

outh

Footb

all &

Ch

eerle

ading

Leag

ue, &

WEG

O Mi

nistrie

s■

Ran

dom

givea

way o

f NFL

Foo

tball T

ickets

(a

ny F

lorida

Tea

m) pl

us 1

Hotel

nigh

t stay

for t

wo!

GH

OST

LY G

ECK

O 5

K, S

aturd

ay, O

ctobe

r 19th

, 6:3

0 pm

at the

Eau

Gall

ie Ci

vic C

enter

Bes

t Hall

owee

n Cos

tume C

ontes

t ■

Hall

owee

n Goo

die B

ags t

o All F

inish

ers

■ F

un G

hostl

y Gec

ko A

ward

s■

Zipp

y the

Gec

ko M

asco

t to le

ad th

e Kids

' Run

■ F

ood p

rovid

ed by

Squ

id Lip

s!■

Awa

rds ce

remon

y foll

owing

all ra

ces o

n Squ

id Lip

s bea

ch

■ B

enefi

ts J.

Kyle

Braid

Sch

olarsh

ip Pr

ogra

m■

Ran

dom

givea

way o

f Hall

owee

n Hor

ror N

ight T

ickets

& 1

Hotel

nig

ht sta

y for

two!

JING

LE B

ELL

2 M

ILER

, Sat

urda

y, De

cem

ber 2

1st,

5:45

pm

at th

e Sate

llite B

each

Libr

ary

■ S

anta

Hats

to the

1st 5

00 E

ntran

ts■

Jing

le Be

lls fo

r Eve

ryone

’s Sh

oes

■ B

est H

olida

y Cos

tume a

nd F

un S

tockin

g Awa

rds

■ S

anta

Arriv

al on

Fire

Tru

ck■

Zipp

y the

Gec

ko M

asco

t to le

ad th

e Kids

' Run

■ F

ood p

rovid

ed by

Long

Dog

gers!

■ B

enefi

ts M

Town

Tra

ck C

lub –

Gowi

ns Y

outh

Foun

datio

n■

Ran

dom

givea

way L

CD T

V!

BREV

ARD

ZOO’

S M

EERK

AT M

OSEY

3K,

Sa

turd

ay, F

ebru

ary 1

5th

at the

Zoo

(7:0

0 am

– No

Mon

key

Busin

ess,

7:35

am –

Scen

ic Ro

ute at

the B

reva

rd Z

oo)

■ C

heck

out Z

oo A

nimals

durin

g the

Run

/Walk

■ F

un M

eerka

t Awa

rds

■ 50

% O

ff Adm

ission

for A

ll Par

ticipa

nts on

Rac

e Day

*■

Zipp

y the

Gec

ko M

asco

t to le

ad th

e Kids

' Run

■ B

reak

fast c

atere

d by P

izza G

aller

y & G

rill!

■ B

enefi

ts Br

evar

d Zoo

■ R

ando

m giv

eawa

y of o

ne da

y Disn

ey T

ickets

and

1 Hote

l nigh

t stay

for t

wo!

*Mus

t sho

w part

icipan

t’s rac

e num

ber fo

r disc

ounts

to th

e Zoo

.

PIRA

TE P

LUND

ER 2

MIL

ER, S

atur

day,

April

5th,

6:

30 p

m at

Meg

O’M

alley

’s■

Bes

t Pira

te Co

stume

Awa

rds

■ F

un P

irate

Awar

ds■

Zipp

y the

Gec

ko M

asco

t to le

ad th

e Kids

' Run

■ G

reat

Pira

te Pa

rty at

Meg

O’M

alley

’s aft

er th

e rac

e!■

Ben

efits

Coco

a High

Sch

ool T

rack

& F

ield P

rogr

am

and t

he C

hildre

n's H

unge

r Proj

ect B

ackp

ack P

rogram

.■

Ran

dom

givea

way a

3-da

y cru

ise fo

r 2 to

the

Baha

mas o

ut of

Port

Cana

vera

l!

RUN

FOR

THE

GECK

O HA

WAI

IAN

LUAU

5K,

Sa

turd

ay, M

ay 10

th, 7

:00 a

m at

BCC

/Wick

ham

Park

Pavil

ion■

Haw

aiian

Luau

with

hula

danc

ers!

■ F

estiv

e Leis

for a

ll Fini

sher

s■

Dre

ss in

your

favo

rite H

awaii

an A

ttire

■ F

un G

ecko

Awa

rds

■ Z

ippy t

he G

ecko

Mas

cot to

lead

the K

ids’ R

un■

Haw

aiian

Bre

akfas

t cate

red b

y Pizz

a Gall

ery &

Grill

! ■

Ben

efits

Leuk

emia

& Ly

mpho

ma S

ociet

y’s T

eam

in Tr

aining

! ■

Ran

dom

givea

way o

f a pa

ddleb

oard

from

Pad

dlebo

ard H

ouse

!

Am

eniti

esAl

l race

s pro

vide p

artic

ipants

with

awes

ome t

echn

ical (m

oistur

e wi

cking

/non-

cotto

n) te

e shir

ts, C

hron

otrac

k tim

ing an

d a fe

stive

po

st-ra

ce pa

rty. I

n add

ition,

there

will

be a

gues

t app

eara

nce b

y Zip

py, o

ur G

ecko

mas

cot, t

o star

t eac

h of th

e fre

e kids

’ runs

and

to he

lp wi

th the

awar

ds pr

esen

tation

. Our

stan

dard

over

all an

d ag

e gro

up aw

ards

will

be pr

esen

ted fo

r eac

h rac

e alon

g with

do

or pr

izes a

nd gi

veaw

ays.

Ther

e is a

$10

,000

pur

se in

prize

s and

gift c

ertifi

cates

for t

he

top se

ries f

inish

ers.

Serie

s Awa

rds

Regi

stra

tion

Pleas

e use

the b

ack p

age o

f this

broch

ure to

regis

ter fo

r any

of R

unnin

g Zo

ne Fo

unda

tion R

ace S

eries

race

s. R

egist

ration

is al

so av

ailab

le on

line a

t www

.runn

ingzo

ne.co

m/se

ries.

Day o

f rac

e reg

istra

tion

open

s 1 ho

ur be

fore a

ll rac

es. L

ate re

gistra

tion c

loses

10 m

inutes

be

fore e

ach r

ace b

egins

. Awa

rd ce

remo

ny w

ill be

gin im

media

tely

follow

ing ea

ch ra

ce.

Please

mail

all reg

istratio

n form

s to:

Runn

ing

Zone

, 369

6 N. W

ickha

m Ro

ad, M

elbou

rne,

FL 3

2935

Make

chec

ks or

mon

ey or

ders

paya

ble to

: Run

ning Z

one.

Fees

(Entr

y fees

are no

n-refu

ndab

le and

non-t

ransfe

rable.)

Serie

s Reg

istra

tion:

$1

50.00

* ($2

1.43 p

er rac

e vers

us $2

8.00)

Indi

vidua

l Reg

istra

tion:

$28

.00 (

befor

e Rac

e Day

)Ge

cko

Club

Mem

bers

: $2

5.00

(befo

re R

ace D

ay)

Indivi

dual

Regis

tratio

n:

$31.0

0 (R

ace D

ay)

Geck

o Cl

ub M

embe

rs:

$28.0

0 (R

ace D

ay)

Team

/Scho

ol Re

gistra

tion:

$25.0

0 (N

o Rac

e day

regis

tratio

n)*R

eceiv

e a $4

6.00 d

iscou

nt for

signin

g up f

or all

seve

n rac

es in

the s

eries

at

once

. Mus

t be r

eceiv

ed by

July

3rd, o

ne da

y prio

r to th

e star

t of th

e 20

13-20

14 se

ries.

Kid’

s Reg

istra

tion:

** $1

5.00

($20

Rac

e Day

)**C

hildren

12 ye

ars ol

d or u

nder

will re

ceive

a co

tton s

hirt.

You m

ay

upgra

de to

a tec

hnica

l shirt

by el

ectin

g an i

ndivid

ual o

r team

regis

tratio

n. (Yo

uth M

edium

& Ad

ult Sm

all siz

ing on

ly in c

otton

)Co

rpor

ate/O

rgan

izatio

nal G

roup

Rat

e:

Put to

gethe

r a gr

oup o

f 10 o

r more

partic

ipants

and r

eceive

a gro

up ra

te.

Call R

unnin

g Zon

e for

more

detai

ls.

Star

t A T

eam

Being

a pa

rt of

a tea

m ca

n be v

ery r

ewar

ding.

All y

ou ne

ed is

a mi

nimum

of 5

peop

le (1

perso

n of th

e opp

osite

sex)

that w

ant to

be

part

of the

team

. Eve

ryone

on th

e tea

m sa

ves $

3.00 o

n the

en

try fe

es an

d you

may

be ab

le to

start

traini

ng to

gethe

r for

one

or al

l of th

e upc

oming

race

s.

Team

Com

petit

ion

Gathe

r you

r fam

ily, fr

iends

and c

o-wo

rkers!

Tea

ms m

ust p

arti-

cipate

in at

leas

t four

serie

s rac

es to

be el

igible

for th

e seri

es aw

ard.

Awar

ds w

ill be

give

n to t

he to

p thr

ee te

ams.

Each

team

cons

ists

of at

least

five m

embe

rs wi

th on

e of th

e mem

bers

being

the

oppo

site s

ex. T

he to

p fou

r of th

e sam

e sex

and t

he 1s

t mem

ber

of the

oppo

site s

ex w

ill be

scor

ed.

Scho

ol T

eam

Cha

lleng

e: (E

lemen

tary a

nd M

iddle

Scho

ols O

nly)

An aw

ard w

ill be

give

n to t

he to

p thr

ee el

emen

tary o

r midd

le sc

hools

that

have

the l

arge

st pa

rticipa

tion.

The S

choo

l Tea

m Ch

allen

ge ap

plies

to ea

ch ra

ce as

well

as th

e ser

ies. S

choo

ls mu

st pa

rticipa

te in

at lea

st fou

r ser

ies ra

ces t

o be e

ligibl

e for

the

serie

s awa

rd. S

tuden

ts on

ly co

unt to

ward

s par

ticipa

tion

chall

enge

. Par

ents

and t

each

ers c

an fo

rm an

open

team

.(No

Team

Race

Day R

egistr

ation)

Elig

ibili

tySe

ries r

aces

are s

core

d for

runn

ers a

nd w

alker

s in a

ll age

ca

tegor

ies. P

artic

ipants

in th

e ser

ies m

ust c

omple

te a m

inimu

m of

FOUR

serie

s rac

es to

be el

igible

for t

he se

ries a

ward

s.

Stan

dard

Rac

e Se

ries A

ge D

ivisi

ons

8 & U

nder

9-

11

12-1

4 15

-19

20-2

4 25

-29

30-3

4 35

-39

40-4

4 45

-49

50-5

4 55

-59

60-6

4 65

-69

70-7

4 75

-79

80+

Scor

ing

& P

oint

sTh

e firs

t 10 r

unne

rs/wa

lkers

over

all w

ill re

ceive

100,

90, 8

0, 70

, 60

, 50,

40, 3

0, 20

, and

10 po

ints i

n the

open

comp

etitio

n. Th

e firs

t 10 r

unne

rs/wa

lkers

withi

n eac

h age

grou

p will

rece

ive 10

, 9,

8, 7,

6, 5,

4, 3,

2, an

d 1 po

int in

their

age g

roup

comp

etitio

n.

Race

Dro

p Sc

oring

will

be ba

sed o

n 6 ra

ces.

If you

partic

ipate

in all

7 ev

ents,

yo

ur lo

west

scor

e will

be dr

oppe

d.No

te: Y

our a

ge gr

oup f

or th

e Ser

ies is

deter

mine

d by y

our a

ge in

the

first

serie

s eve

nt in

which

you p

artic

ipate

in du

ring t

he

seas

on.

At th

e end

of th

e ser

ies, in

dividu

als w

ho ac

cumu

late t

he m

ost

point

s rec

eive a

weso

me ca

sh, g

ift ce

rtifica

tes an

d priz

es, a

nd ar

e re

cogn

ized b

y Run

ning Z

one i

n Jun

e 201

4.

Stan

ding

sTh

e stan

dings

after

each

race

will

be ca

lculat

ed an

d disp

layed

on

Runn

ing Z

one’s

web

site a

t www

.runn

ingzo

ne.co

m/se

ries/

2

3 4 5 6 7

Over

all M

ale

& Fe

mal

e $1

000 C

ASH

& Fr

ee E

ntry t

o the

2014

-201

5 Rac

e Ser

ies2n

d Pl

ace

Over

all M

ale

$50

0 CAS

H &

Free

Entr

y to t

he&

Fem

ale

Win

ners

20

14-2

015 R

ace S

eries

3r

d Pl

ace

Over

all M

ale

$35

0 CAS

H &

Free

Entr

y to t

he

& Fe

mal

e W

inne

rs

2014

-201

5 Rac

e Ser

iesTo

p M

ale

& Fe

mal

e

$250

CAS

H &

Free

Entr

yM

aste

rs W

inne

rs

to the

2014

-201

5 Rac

e Ser

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15 Running Zone The STarTing Line

16 Running Zone The STarTing Line

A Running & Walking Club“Not Just for Lizards”

Promoting fitness & healthy, active lifestyles.

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

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

*$25.00 Off Coupon excludes Kid’s Plan

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

FOUNDATION

17 Running Zone The STarTing Line