startinglinenewsletteroct13
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Running Zone Foundation's Starting Line Newsletter - October 2013 IssueTRANSCRIPT
Volume 4, Issue 10 • oCToBeR 2013 •
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meI Wong – ChRonICles of TRaInIng WeIghT loss & RunnIng
2 Running Zone The STarTing Line
If you are just getting started with a walking or running program and your feet are hurting or you are having problems with blisters, foot pain or any other foot problem, here are a few tips that may help to alleviate the problem and make your work-outs more enjoyable:n Make sure you are using a specialty running shoe specifically designed for running. If you are walking, some vendors have shoes designed just for walking but you can definitely use a running shoe for walking as well. The advantage is that running shoes tend to be made of lighter materials and the cushioning systems are designed for the higher impact of running so the shoes tend to be more cushioned.n There are basically three categories of shoes, neutral, stability and motion control. All three categories of shoes have different features designed for different foot types. A gait analysis that is performed at a specialty running store (ie. Running Zone) determines the category of shoe you need. Once the category of shoe is determined, then it comes down to which shoes feel best on your feet.n Size Matters - When trying on running or walk-ing shoes, make sure that you have a thumbnail of empty space between the end of the shoe and your longest toe. This will help to prevent blisters and/
or black toe nails. Also, if you are getting blisters on the side of your toes, you may need a shoe with a wider toe box.
n Do your feet and legs hurt after a run? One cause may be that your shoes have broken down and aren’t providing the cushioning and support that they once did. The reason for the lack of cush-ioning in an older pair of shoes is that the materials that provide the cushioning (EVA) breaks down or compresses between 250 or 400 miles. It’s true that some people can get 500 miles out of a pair of shoes, but some people can only get 200 miles. Also, if you’re just running a little bit and you want to get the best cushioning out of a shoe, it is recom-
mended to change them approximately every six months. A new pair of shoes with proper cushion-ing can make your run or walk a much more enjoy-able (and hopefully less painful) experience.
n A great way to dry out wet shoes is to put them in front of your refrigerator. The exhaust will dry your shoes in just a few hours. Another great way is to stuff your wet shoes with newspaper. The moisture will transfer from your shoes directly into the newspaper. Also, never put wet shoes in the dryer as it will break down the glue and signifi-cantly reduce the life of the shoe.
n Using cotton socks? It may not be the shoes that are causing the problem. Cotton holds moisture
and heat. Using technical, moisture wicking socks can significantly increase the comfort of a workout. Once you try a pair of technical socks, you will never workout in cotton socks again.
I hope a few of the above tips help if you are hav-ing any foot issues or problems. If you are injured and are having ongoing foot issues, please let us know. We know several good podiatrists in the area that we can recommend.
Don & Denise’s Den
Shoe Basics
The reason for the lack of cushioning in an older pair of shoes is that the materials that provide the cushioning (EVA) breaks down or compresses between 250 or 400 miles.
In This Issue:Ghostly Gecko Preview ......3The Next Steps .................3Gecko Club October Special ............................3Ghostly Gecko Packet Pickup Times .....................3Running Zone October Special ............................3Mei Wong – Chronicles of Training ..........................4Thursday Night Fun Run/Pearl Izumi Demo Run ........4 Marathon Volunteers Have As Much Fun As the Runners ......................5Why I Run: Doug Butler .....6New Balance October Special ............................6Weight Loss & Running ......7Thursday Night Fun Run & Long Doggers Halloween Party ...............................7Dominance & Determination Reap Victories .................8Ladies Night ....................9Good Form Running Clinic.............................10Excalibur 10-Miler Registration Form ............11Running Zone Foundation Race Series Registration ...132013-14 Running Zone Foundation Race Series Calendar .......................15Gecko Club Registration ..16
3 Running Zone The STarTing Line
Eau Gallie Civic Centerat 6:30pm
This is a Halloween themed evening race at the Eau Gallie Civic Center. Come join us for a Spooktacular good time! An awesome post race party at Squid Lips! n Best HalloweenCostume Contestn Trick or Treat Bags to All Finishersn Fun Ghostly Gecko Awardsn Free Goblins Kids’ Run with Zippy the
Geckon Food provided by Squid Lips!n New this year – “Ghostly” Beer!n Awards ceremony following all races
on Squid Lips beachn Random giveaway of Halloween Horror
Night tickets & one hotel night stay for two!
n Benefits J. Kyle Braid Scholarship Program
20% off all Bras (excluding enell)
BRooks CadenCe 225% off!!!(while they last!)
ghostly gecko Previewby Mark DeCotis
Running Zone is holding a Halloween Party doubling as a race with the Ghostly Gecko 5K at 6:30 p.m. Saturday, Oct. 19 at the Eau Gallie Civic Center in Melbourne. While the event is the third of seven that comprise the 2013-14 Running Zone Race Series and thus awards valuable points toward the crowning of champions, it also promises a good time for the expected 1,000 runners. The race, which benefits the J. Kyle Braid Scholarship Program promises:
Fun Ghostly Gecko awards. Free beer for participants 21 and older.
Trick or treat bags with candy to all finishers.
Awards for the best Halloween costumes. A free goblins kids’ run with the store mascot Zippy the Gecko.
Food provided by Squid Lips and the post-race awards ceremony on the Squid Lips beach.
Random giveaway of Halloween Horror Night tickets and one hotel night stay for two.
For complete registration information and more visit http://secure.runningzone.com/ghostlygecko5k/
Costume contest participants at the 2012 Ghostly Gecko!
4 Running Zone The STarTing Line
Mei Wong is training for the Space Coast Half Marathon to be run Dec. 1 beginning and ending in Cocoa Village. Wong will chronicle her challenges and her progress in a monthly series of stories through her first effort at the 13.1-mile distance. The first installment introduces us to Mei, her background and her decision to join the camp run by Barry Birdwell, Bernie Sher and Rick Foresteire. To say that running changed Mei Wong is an understatement.
Let her explain. “After the 5K (Eat My Crust) run, I experienced a self-transformation, physically and emotionally,” she said. “I was leaner and fitter. I no longer was that person to doubt my ability to accomplish things I wanted to achieve, since running that 5K was a mile-stone I never thought I would be able to pass. “That feeling is awarding and addicting for I constantly seek new challenges.” And has now found a doozy of a new challenge, graduating from the 5K (3.1 miles) to that of a half-marathon (13.1 miles) for the Dec. 1 Space Coast Marathon and Half-Mara-thon in Cocoa Village. A Viera resident, wife and mother of two daughters – Annette Hu a college freshman and Erin Hu an eighth-grader – Wong and her husband Teck Hu telecommute for telecom-munications company Alcatel-Lucent. It’s a
job that demands at times long and atypical hours and leaves Wong seeking an outlet. She found it in running. “Running helps me relieve my stress as well as other components from work that has been straining my health,” Wong said. To that end she completed the 5K and set her sights higher. But at the same time she realized there was so much for her to learn and she sought – and found – expert advice and guidance once she decided to tackle the half-marathon.
“I thought I was prepared for my first 5K but on race day, I was unexpectedly nervous and quite overwhelmed when I was surrounded by a crowd of much more capable participants,” Wong said. “I could not focus, which caused my mind and body to be out of sync, and which is then I knew I needed to obtain some profes-sional coaching. I went to a kickoff meeting for half- marathon camp in August and found out that it was precisely what I needed. Coach Barry, Bernie, and Rick are professional coaches that have been an extraordinary boost to my running hobby, offering tips, encour-agement, and most importantly, wisdom.” Soaking up the advice, Wong has run as far as 10 miles and from June to early Sep-tember has accumulated 142 miles. So much more lies ahead but Wong believes the camp is helping her lay down a
solid foundation. “Training is a 16-week program and I am one-fourth through,” she said. “Based on my two-mile test run in Wickham Park, my training chart accounts all detail of my daily training including running pace, recovery time, tempo, interval pace, rest days, etc. “Our coaches constantly connect and motivate us through Facebook and email throughout the span of this program, and we have a short group run each Thursday after-noon and a long run each Sunday morning. I believe that its systematic approach assists me on my journey of progressively building up my stamina and endurance over time.”Next month: Training progresses and lessons learned.
mei Wong – Chronicles of TrainingBy Mark DeCotis
Viera’s Mei Wong is tackling preparation for the Space Coast Half-Marathon with the aid of coaching and her own will.
“I could not focus, which caused my mind and body to be out of sync, and which is then I knew I needed to obtain some professional coaching." – MEI Wong
5 Running Zone The STarTing Line
The answer was as simple as the ques-tion: It appears volunteers for the Space Coast Marathon have as much fun if not more than the runners. Why is that? “Because it is fun helping others and making it fun for the participants,” said race co-organizer Denise Piercy who owns Run-ning Zone with her husband Don. And this year’s 42nd running of Florida’s oldest marathon on Dec. 1 should be no different. Just ask Phil Moore who has volunteered at all but one running of the marathon and half-marathon – he had the flu - since Running Zone and Space Coast Runners took ownership. “I started volunteering after completing a few years of my own marathons and triath-lons,” said Moore, 39, of West Melbourne. “I felt like it was my way of helping to get other people to share in the accomplishment and atmosphere of a major athletic feat. “In the end as long as people have a posi-tive outtake on the event that is what I got out of the sport and what I want others to get.” But, it wasn’t always like that. “I often reference to newbies on how good they have it and how minimalist we were back in the day,” Moore said. “I did this marathon . . . when there were maybe 500 racers maximum for both the half and full, maybe 100 for the marathon and we were searching for water stations. But those are the stories I love and I like to hear others experience.” Fortunately for today’s runners, the ranks of the volunteers are much more robust numbers-wise. But as races continue to grow and evolve the need for volunteers increases as well as does the expectations of the ath-letes who are paying the entry fees. “I can say that it really takes a village to pull of a major event like the Space Coast Marathon,” Moore said. “Having helped put on events and volunteered and participated, there isn't an event that can occur without volunteers.” The volunteer count for this year’s race is about 350 but more are needed for a vari-ety of tasks. See sidebar at right. For complete details on volunteering visit www.spacecoastmarathon.com/volun-teer
marathon volunteers have as much fun as the runnersBy Mark DeCotis
George Cusimano and his daughter Kristin show their volunteer spirit and energy in their glowing orange jumpsuits just like astronauts for launch and re-entry in the space shuttle.
Groups have fun together helping out at Space Coast Marathon.
Volunteers are still neededfor the following tasks:
n Saturday, Nov. 30, Kennedy Space Center: • Participant packet pick up. Two shifts available: 8:30 a.m. - 1:00 p.m. or 1:00 - 5:30 p.m.n Sunday, Dec. 1, Cocoa Riverfront Park: • Bus Greeters – host hotels - 4:00 - 5:30 a.m. • Course Marshals – two shifts available • Set-up Crew & Pre-race Participant Assistance: 3:00 a.m. • Finish Line – shifts available • Breakfast Crew – shifts available • Cleanup Crew – noon
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Doug Butler, 50, is a Melbourne resident. He is one of Brevard County’s most well-known runners and Florida’s most accom-plished high school cross country coach with 12 state team championships to his credit at Melbourne’s Holy Trinity Episcopal Academy. Butler teaches psychology and sports psychology at Holy Trinity, coaches track and cross country and is the Junior High Athletic Director. He also teaches psychology at East-ern Florida State College, and coaches adult and youth runners through his Set Goals Not Limits training programs. He has been mar-ried to wife Rhonda for 27 years. They have two sons Greg 29 and Kyle 25, and adopted their grandson Alex, 7. Butler has a masters degree in psycholo-gy with a specialization in sports psychology. He grew up a country boy in a small town in East Central Ohio, playing baseball, football, basketball and wrestling. He served in the Air Force from 1982-1986. He worked at Ken-nedy Space Center from 1988-2009 on Space Station integration. 1. Why do I run? I run because I can’t sing or dance very well. ! Tried Karaoke once and
people ran from the club. I played all sports as a kid and was an average athlete. I never excelled at any of them but I loved wrestling and was a bit better than average, but after high school there is not much you can do with that if you’re not college level. So I ran a 5K race on a bet with another kid right after graduation and won, running 19 minutes and 57 seconds in Nike high tops so I kind of knew I might have a gift. 2. When do I run? Sometimes in the morning with my Holy Trinity kids, and every Tuesday and Thursday night with my kids and adults in the Set Goals Not Limits training camp. I do prefer morning runs over evening runs though, something about getting your day started with a run.3. Where do I run and why? We run from the school off of the Pineda Causeway in the mornings, and from Wickham Park on Tuesday and Thursday nights. Some nights I get a run in from my house just off Wickham and Parkway and run up Wickham Road. I have limited free time, so I have to run where it is convenient. I love going to summer camp with the kids and getting to run in the forest trails we run in North Georgia.4. With whom do I run? I run with the Holy Trinity kids and the Set Goals Not Lim-
its runners. I love all of them because they all have a passion for the sport and getting to be the best they can be.5. Worst running experience you learned the most from? Well I have been running steady for 30 years now, I have logged over 75,000 miles and stopped count-ing a few years ago. I had years over 4,000 miles and so there are many, many learning experiences tucked in all those miles. I really don’t have any horror running experiences in my life. I did miss two weeks for plantar surgery; I broke an ankle on motorcycle costing me six weeks and broke a couple ribs when I got beat up by a tree and chain saw costing me a couple weeks. But other than that I have not been hurt running. I still love to test my own limitations and race even though I am far slower than I was back in the glory days. Most of all I love helping others see what running your best can do for you and pushing yourself farther than your mind thinks you can go.
Melbourne’s Doug Butler finishes with 2013 I Run for Pizza Football Kickoff 5K with his trademark intensity and love for running and competition.
Why I Run: doug ButlerBy Mark DeCotis
7 Running Zone The STarTing Line
Chubby Charlie was disgusted. At 5’6” and 215 pounds, he had tried every diet, fad, and low calorie food known to man. None-theless, he had remained at 215. Then one day, a friend told him about running. Charlie saw this as the answer to his weight problem. He rushed out to the local running shop, pur-chased his running shoes and XXL designer shirt, shorts, and sweatband. On his first run, he lasted 100 yards, then collapsed into a heap. However, with encour-agement from his running friends, he eventu-ally progressed to a quarter- mile walk-run, then a quarter-mile run, and later was running two miles three times a week. At the end of five months of running, his weight was still 215. Disgusted, he ceased running and was last seen at a local fast food establishment, drowning his sorrow with a super-sized meal. Charlie’s story is typical of those who try to lose weight with running alone. Most become discouraged because they don’t lose enough weight, and some actually gain weight. Running alone, without dietary changes, will usually not reduce one’s weight. The reason that running alone will not result in weight loss is due to the simple mathematics of calorie intake and expendi-ture. Running burns more calories than most sports, but it is still only 100 calories per mile. Considering the fact that one pound of weight loss requires the burning of 3,500 calories, it is easy to see that dietary calorie reduction is also necessary. For example, if you would like to lose a pound per week, you would need to reduce total weekly calories through increased exercise and/or reduced intake, by 3,500 calories or 500 calories per day. A safe amount of weight loss is con-sidered to be one to two pounds per week. Losing more than this, as is done in some fad diets, results in muscle loss in addition to fat. Many runners erroneously assume that if they are exercising more, they require more food. This explains why many serious runners, even some marathon runners, are overweight. How does one determine daily caloric needs? First, determine your Resting Meta-bolic Rate (RMR), the basic amount of energy required for life function. The RMR is cal-culated by multiplying your body weight by
10. So, if you weigh 150 pounds, your RMR is 1,500. Next, determine your activity level. If you are active, add 60-70 percent to the RMR; if moderately active, add 50 percent; if sedentary, add 30 percent. For a moder-ately active person weighing 150 pounds, the daily caloric requirement is 2,500. This is calculated as follows: 1,500 + (1,500 X 50%) = 1,500 + 750 = 2,500. Running could add another 100 calories per mile run. The previous discussion of daily caloric requirement assumes maintenance of current weight. If you want to reduce your weight by one pound per week, subtract 500 calories per day from the total. Realistic strategies for decreasing calorie intake include watching the types of food eaten, and decreasing portion sizes. Realistic strategies for maximizing calorie expendi-ture from running include running regularly, increasing mileage, and incorporating speed work into your training. Speed work burns a few extra calories, it makes your workout more interesting, and it makes you a stronger and faster runner. In conclusion, running can be an excellent adjunct to wise eating in the maintenance of ideal weight and in weight loss programs. Dr. Wilson, a Melbourne native and Florida Gator, earned his doctorate degree from the Illinois College of podiatric Medicine in Chi-
cago. 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; running – a sport in which he has reveled for more than 45 years – and writing, particular-ly about all things running and foot related.
Weight loss and RunningBy Richard C. Wilson, DPM, Melbourne Podiatry Associates
Realistic strategies for decreasing calorie intake include watching the types of food eaten, and decreasing portion sizes.
8 Running Zone The STarTing Line
dominance and determination reap victoriesby Mark DeCotis
Whether it was through dominance or de-termination – and one can’t be had without the other – three veteran Brevard County triathletes recorded repeat victories in the Sept. 29 Battle of the Bridges Olympic- and sprint-distance triathlons in Melbourne. Melbourne Beach’s Trish Rydson, 40, claimed her third overall women’s victory over the Olympic distance. Palm Bay’s Kim Hunger scored her fourth women’s overall victory in the sprint distance. West Melbourne’s Ed Donner claimed his third Olympic-distance championship for the men. Clermont’s Kevin Grogan, 40, was not the first man to finish in the sprint distance – that was Palm Bay’s B.J. Graham, 37, – but Grogan’s overall time of 1 hour, 7 minutes and 51 seconds to 1:10:12 for Graham was the dif-ference. Graham finished third overall behind Edson Soares, 41, of Orlando who crossed in 1:09:57. Rydson led the entire way to score her victory while Donner dropped Brad Daszynski, 31, – who came out of the swim with Donner - before two miles of the 26-mile distance was covered on the bike. Hunger didn’t lead until she caught and passed runner-up Megan Campbell of Satellite Beach on the first time up the Eau Gallie Cause-way on the event’s final leg, the 3.1-mile run. Rydson finished in 2 hours, 36 minutes and 39 seconds to 2:38:40 for second-place Amanda Forshaw, 30, of Satellite Beach. Ryd-son built up a 4-minute, 46-second advantage on the swim that provided the cushion for the victory since Forshaw posted better bike and 6.2-mile run times. Donner came home in 2:07:52 to 2:17:40 for runner-up Daszynski thanks in large part to a nearly seven-minute advantage on the bike: 1:02:02 to 1:08:53. Hunger, 33, won in 1:16:10 to 1:18:01 for Campbell, 37, the difference being the one-minute deficit Hunger wiped out coming off the bike. Hunger finished the run in 20:50 to 23:44 for Campbell. Hunger attributed her victory to an in-crease in her run training and to several people who have helped her along the way. “I’ve been working pretty hard on the run, I was hoping my run could hold me in there,” said Hunger, a Health First pharmacist. “I owe big credit obviously to my husband (Dan) and my kids; Running Zone, Revolu-
tions Cyclery; (pro triathlete) Kaitlin Donner helped me with the swim and the run. I have an awesome physical therapist Brian Downs who keeps me injury free. “It feels good, for sure.” But it wasn’t all smooth sailing for Hunger. “I couldn’t see her (Campbell) on the bike and I almost wanted to just call it but Kaitlin Donner was waiting for me and call-ing out times and I knew I’ve been doing really hard run workouts, 65-70 minutes, long and I was like ‘it’s only three miles and some.’ “I ran hard the first mile and then I just survived after that.” For Donner, who had backed off his com-petition at the elite level for about a year and a half, the victory marked another step in his successful return to racing. “I felt really strong on the bike, I’ve been training longer so I had quite a bit of endur-ance,” said Donner, 37, who owns Donner Wealth Management. “The winds were nice to us today. I had a smooth ride. I was curious how I was going to
feel coming on to the run. The legs were there first couple of miles, under six-minute miles so I decided to pull back and make sure I didn’t blow up. I did overheat pretty fast on the cause-way.” Donner credited his wife Kaitlin, a candi-date for the 2016 U.S. Olympic triathlon team, with motivating him back toward competition. “I missed it,” Donner said. Rydson used her lifelong love of and involvement in swimming as a springboard into triathlon for fun. It was fun and it remains fun, for the most part.“I’m glad to be out here,” she said. “I just did it because I had friends who were out there doing it. I knew how to swim. I’ve been swimming since I was a little kid, swam in college. It was just a way to keep that going. “It was nice (in the race). The waters were calm and nice. The race support was awesome. The weather was perfect on the bike and even on the run it wasn’t that hot. It was OK.” Rydson also used the race as a gauge for a half-Ironman race in November. “I have a lot of work to do, I think” she said with a smile. As for her third victory: “It all depends on who comes out,” she said. “There are a lot of fast triathletes in this area, a lot. I just happen to be the one who came today. There are a lot of girls out there who are a lot faster, for sure.” Two hundred and two racers recorded finishes in the sprint distance race while 103 –including seven relay teams - completed the Olympic distance. For more information and results visit www.battleofthebridgestri.com.
Men's Olympic-distance champion Ed Donner grinds out the bike leg en route to his third Battle of Brigdes Olympic title.
Runners fight through the pain on the run leg, the final challenge in Battle of the Bridges.
Women's Battle of Bridges Olympic-distance Masters champion Lori Kruger gives it her all on the run.
9 Running Zone The STarTing Line
Tuesday, October 8th 20136:00pm - 7:30pm
at Running Zone
Join the staff of Running Zone for a fun celebrationof fitness for all women, featuring:
Bra & shoe fitting Special discounts on all products
Appetizers, beer, and wine compliments of
Free gift with purchase of Brooks products! Drawings for free Brooks outfit &
Moving Comfort bra!3696 N. Wickham Road, Melbourne, FL 32935 • (321) 751-8890
10 Running Zone The STarTing Line
CheCk with a store assoCiate for more information on the
next Good form runninG CliniC.
www.newbalance.com/goodformrunning
"Good running form is the single most important thing I have learned in 30 years at Playmakers. I question why it took us so long to learn it."
Curt MunsonOwner of Playmakers, Okemos, MI
"Our stores have been teaching Good Form Running since February. The feedback and testimonials have been overwhelming. We have customers relating how they are running further and faster, and most importantly many have had incredible breakthroughs overcoming pain."
Chris Lampen-CrowellOwner Gazelle Sports, Grand Rapids, MI
"I couldn't believe what a difference GFR made for me. I couldn't run 2 miles without knee pain- one week before a scheduled marathon. After GFR, I was able to run the San Antonio Rock n' Roll Marathon. That's when I knew we had to bring this to our customers and friends."
Helen RussellCo-owner Metro Run & Walk, runner and race-walker, Springfield, VA
"Looking back, I wish I knew how important form was to prevent injuries. I believe with proper form, I can run healthy for the rest of my life."
Grant Robison2004 Olympian - 1500m
TesTImonIals There Is a beTTer WayTo run.
20 spaces available, must pre register because space is limited for more 1-on-1 instruction. Taking reservations for these two months. Email [email protected] to reserve your spot.
Tuesday, November 5, 2013 at 5:00pm
for more information contact Running Zone at 321-751-8890
Good Form Running Clinics at Running Zone
14 Running Zone The STarTing Line
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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
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
iesAg
e Gr
oup
Mal
e &
$1
00 G
ift Ce
rtifica
te to
Runn
ing
Fem
ale
Firs
t Pla
ce
Zone
Age
Grou
p M
ale
&
$50 G
ift Ce
rtifica
te to
Runn
ing
Fem
ale
Seco
nd P
lace
Zo
neAg
e Gr
oup
Mal
e &
$2
5 Gift
Certif
icate
to Ru
nning
Fe
mal
e Th
ird P
lace
Zo
ne
Te
am A
war
ds: 1
st, 2n
d & 3r
d Plac
e Plaq
ues
Scho
ol P
artic
ipat
ion
Awar
ds: 1
st, 2n
d & 3r
d Plac
e Plaq
ues
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
