Footprints November 2009

The Newsletter of the New Orleans Track Club

Grinch Tries to Steal Christmas at Turkey Day Race 2009

Photo by Ken Killian.

First New Orleans Track Club Team to Win Turkey Day Race 1970

In front left to right: Larry Fuselier (Charter Member), Taylor Aultman, Dick Cochran, Joe Fuselier. In back left to right: Mark Marley, Cy Quinn, Dan Fuselier (Past President), “Coach” George Owen (Past President and Charter Member).

Footprints November 2009 [ 2 ]

Established 1963 P.O. Box 52003

New Orleans, LA 70152-2003 Voice: (504) 467-8626 Fax: (504) 469-9268

Email: NOTC@runNOTC.org Web Site: www.runNOTC.org

The New Orleans Track Club is a non-profit organization whose purpose is to promote fitness and running in the

community.

NOTC Board of Directors 2009-2010

Officers President – Aaron Boudreaux Vice President – Kenny Mire Treasurer – Tony Stoltz Secretary – May King

Members At-Large Racewalking – Steve Attaya Results – Joy Cohen Bylaws/Public Relations – Doug Holmes Registration – Geoff Rose T-Shirts – Mary Stadler Footprints Editor – Billie Sloss Asst. Race Course – Rich Stolz

Appointed Board Members Race Course – Louis Schultz Start/Finish Line – Namon Huddleston Asst. Start/Finish Line – Steve Irwin Photographer – George Waguespack Asst. Photographer – Ken Killian Merchandise – Faye Gomez Volunteers – Martha George Asst. Grand Prix – Bryan Lewis/Ken Killian

NOTC Administration

Executive Race Director - Chuck George (504-468-1488) Interim Administrative Asst. - Betsy Boudreaux (504-467-8626)

The NOTC is a proud member of:

What’s Inside

Columns

Letter from the Editor 3

Letters to the Editor 3

Great Big Bag of Thank You’s 3

Race Director’s Report 4

Photos from the Past 4

Volunteers 5

Features

St. Thomas Team-in-Training Update 5

A Few of My Favorite Running Things 6

Berto’s Picks for Christmas 8

What I Want for Christmas 9

Eric’s Favorite Gadgets 9

Brian’s Favorite Gadget 9

Healthy Holiday Checkup 10

Race Reports

Comrade’s Marathon 11

Philadelphia Marathon 13

A Run Through History 14

102nd Annual NOAC Turkey Day Race 16

Upcoming Race Schedule

December 2009

Ole Man River Sun, Dec 20

January 2010

Jackson Day Race Sun, Jan 10

Larry Fuselier Sun, Jan 17

The Wall Sun, Jan 31

February

Elmwood Classic Sun, Feb 21

RnR Mardi Gras Marathon Sun, Feb 28

March

Great St Charles Ave Road Race Sun, Mar 21

April

United Way MS River Bridge Run Sat, Apr 10

Bubba Gump’s “Run Forrest Run” Sun, Apr 25

For race details and a schedule of other area events see the NOTC web site at www.runNOTC.org.

[ 3 ] Footprints November 2009

Letter from the Editor

Billie Sloss, Footprints Editor

Dear Readers,

In this month of Thanksgiving, the Grinch almost stole Christmas again. Hundreds of runners who were illegally (??) parked on the neutral ground for the Turkey Day Race this year returned to their cars after a beautiful morning of running for a great cause (The Spina Bifida Association) to find that the Grinch had visited.

A great big bag of Thank You’s go out to The New Orleans Athletic Club, The Spina Bifida Association and The New Orleans Track Club for an early Christmas gift of paying the tickets for the runners and for saving Christmas from the money grabbing hands of the Grinch.

Inside this issue please read a few of the thank you letters that we have received from runners giving thanks for snatching Christmas back from the Grinch.

And in that spirit of thanksgiving and giving, some of you have joined with me in offering some ideas for gift giving and getting for you and your favorite runners.

Have yourself a merry little Christmas! Billie Sloss

Letters to the Editor Love the new format for Footprints - what a polished production! And the articles by nutritionists and massage therapists, etc - great stuff! I always loved getting Footprints to basically "look at the pictures" and see my friends - now I love actually reading the articles! Best wishes and continued success with Footprints! - Susan Opelka

Congratulations. This is one of the best Footprints I’ve seen in a long time. I always want to see articles and opinions from the runners or the members and you are doing a great job. Keep it up, go after the long time members and runners and interview them and share with the rest of the club and do not forget the volunteers. - Mario Lara

Hi, we are a new family to the New Orleans Track Club (my two boys, 13 and 14 years old). This is the first time that I have read your magazine or even know that it existed, and I have to tell you that we are so impressed by it. It's so well put together, and you have very informative articles. I wish that you had a printed edition, but that's ok because I printed it....We can't wait to read the next edition. Keep up the great job you are doing. - Myrna Ourso

Great Big Bag of Thank You’s

I wanted to personally thank you and the NOTC board for taking care of the parking ticket fiasco that happened during the Turkey Day Race. I knew you guys got some horrific e-mails about it. I wanted to acknowledge and thank you for doing such a generous act. It makes me proud to be a member of an organization that takes its civic and community responsibilities seriously!

Thank you, Terrey Perrault

Please thank Bill Moore, Ron Schulingkamp, Chuck George and all others responsible for making the decision and paying these tickets immediately. This was quick, decisive and exemplifies the hospitality NOLA is known for.

I would like information on where to send or a contact to make a contribution to the Spina Bifida Association in lieu of the parking fine that was graciously paid.

Thanks also for the time, patience and consideration shown by Angela with NOAC, Betsy and Chuck George(at home) with the NOTC for taking and returning my calls, and you for responding with emails. I hope I was not too much of a pain.

Sincerely, James Mohs

I want to personally thank NOTC, NO Athletic Club and the Spina Bifida Association for the manner in which they handled the parking ticket situation at the Annual Turkey Day Race.

This was a first class move in response to the atrocious actions of a classless City Government.

Sincerely, Larry Schneider

If you have suggestions, comments, or ideas for the club, please send them to us. We will publish letters from readers. I look forward to hearing from you. Contact me at footprints@runnotc.org.

If you do not use e-mail you may send your letters, articles, stories, etc. to:

Footprints Editor, c/o NOTC P. O. Box 52003 New Orleans, LA 70152

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Race Director’s Report

Chuck George, Executive Race Director

For this issue I would like to highlight one of our members who provides a great service to our club.

That is Bob Lanteigne our club's webmaster.

Bob has been coordinating our website since we first hit the internet era for the club in 1998.

We are very proud of our website which features a vivid and informational home page and direct links to what our members and others in our running community are looking for.

Our race listings not only post the entry form and registration form, they often post the past winners (race history), course maps, link for directions to race site. The schedule has a special section that posts other area races so that runners and walkers may find events to participate in when we do not host a race.

The race results are posted generally within a few minutes of when they are received as are the much awaited updates to the Grand Prix Series. In coordination with our two club photographers and our Footprints editor, many exciting photos accompany each set of race results.

Photos from the Past

With a club membership of over 2100, Bob provides the tools for correspondence to the club and forwards all e-mails to the correct officers, Race Director or the club Admin. Assistant to review, answer and follow up on.

Thanks Bob...

The 2010 race schedule is now posted. Changes include the Great St. Charles Avenue Roadrace set for Sunday, March 21st.

The Run on the Bayou is being dropped and will be forwarded over to John Melvin with Timed Sports Systems to produce.

This just in:

As of December 1, 2009, records show that the NOTC Membership at slightly over 2100 and is now the same as our membership quantity before Katrina. We're back!

The Rock-N-Roll Mardi Gras Marathon and Half-Marathon (Feb 28, 2010) is coming along very well and will be here quickly. Volunteers from the NOTC are a very important need of the event. Please e-mail or call the club should you be available pre race and day of race.

NOTC@runNOTC.org or 504-467-8626.

Be the first to correctly name the two runners in the above photo and win an NOTC merchandise item. Send your answer to footprints@runNOTC.org.

The winner of the September/October issue’s Photo from the Past contest:

That would be Craig "I ain't no" Virgin with a Schlitz and a pair of way-too-tight shorts. - Ron Brinkman

Ron wins an NOTC merchandise item of his choice.

[ 5 ] Footprints November 2009

Volunteers

Martha George, Volunteer Coordinator

Thanks to our many volunteers for volunteering your time to help produce our roadraces. Your help is greatly appreciated.

If you volunteered for one of the below races and your name is not shown please call Martha George at 504-468-1488 so that the list can be corrected.

A Run Through History

Americorp Group "Water 1" Country Day School Students Tulane University Biochemistry Students Down Town Irish Club Aaron Boudreaux John Melvin Ambrose Michiels John Wilson Annie Solar Joy Cohen Barbara Turner Karen Dennis Belinda DeVries Ken Killian Beth Crochet Kenny Mire Betsy Boudreaux Larry Aymami Billie Sloss Leslie McDonald Bob Lasseigne Lisa Benefield Bob Sylvester Liz Lotz Bob Theiler Lou Moyer Brad Groce Louis Schultz Brian Benefield Margaret Nesser C. J. Mouton Mario Lara Corky Burgard Martha George Country Day School Mary Stadler Dave Klein Mason Punch Della Donner Mel Werner Doug Holmes Mike Duplass Duke Wolverton Monie Mouton Ethan Landry Pam Danner Gayle Gouvia Patty Patterson George Waguespack Ruby Chaney Ilene Lancaster Stacy Brownfield Jackie Wolverton Stephen Erwin Jan Beaumont Steve Attaya

PAID ADVERTISEMENT

St. Thomas Team-in-Training Update

May King

Here's a picture of the group at the Race for the Cure. Our team name was the "Pink Jaguars". The clinic had a booth at the race and was there to promote the importance of mammograms. At St. Thomas we offer FREE mammograms six days a week and have educational classes about the importance of early detection. The Team-in-Training, as well as other St. Thomas employees, had a blast at the race and everyone finished.

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A Few of My Favorite Running Things

Billie Sloss

Shoes - My favorite shoes are the Nike Vomero for longish runs and the Brooks Ghost for shorter runs. Go to a “real” running store where there are people with the expertise to help you get the proper fit. Southern Runner or Phidippides.

Socks - I like the black and white Asics Kayano II socks which have a left and a right sock. They conform to the shape of your foot and give some support. Sock Geek ($13.95) or Southern Runner.

Cold Weather Gear - I love my purple Nike hoodie that is thick enough to block the wind but not so heavy that I’ll be overly warm. The sleeves have a secret compartment that covers your hands while you run so you don’t need gloves. Southern Runner. I also love my black Patagonia top which has a zippered pocket in the back which is not poofy (it doesn’t stick out and it doesn’t bounce up and down) but is large enough to carry gloves and gu. Also, at Southern Runner. I bought it 10 years ago and it still fits/looks like new. ($110.00) I don’t know if they still make it.

Watch - I don’t need a lot of bells and whistles and a watch that counts 99 laps and remembers 30 laps will suffice. It is water resistant to 100m and great for lap swimming. I like the Timex Ironman. It has the beeping function that you can set for track workouts that let you know you’re on pace. It records laps, splits, has an alarm, timer, etc. I saw it in Campmor catalogue recently for $29.97.

Sunglasses - My Native sunglasses are light for running and wrap slightly at the sides to block the sunlight. Native has a lifetime guarantee and will replace or repair the glasses and incur all costs to ship them back to you. Log onto nativeyewear.com/warranty and submit your claim electronically. Massey’s tells me you can return them to the store and they’ll handle the claim for you. Massey’s Outfitters $100.00.

Road ID - Everyone should wear identification with emergency contacts when they are running alone or out of town or even with a group. We think we know each other pretty well because we run together a lot and see each other at races, but would you know who to call if someone from the group collapsed or was hurt during a run? Road ID can be worn on the wrist, ankle, shoe or military style dog tags. Starting at $19.99. RoadID.com.

[ 7 ] Footprints November 2009

A Few of My Favorite Running Things

continued

Running Books - Give a runner some inspiration and history about running. My favorites include Once a Runner by John L. Parker (Amazon.com for as low as $13.07) and Running with the Buffaloes by Chris Lear (Amazon.com for as low as $10.17). I borrowed and read both of these books but, if you see Santa, tell him I would love to own and read them both again.

Running Log - The paper back logs are inexpensive and great for tracking your progress and can be motivational. I have stacks of these paper back logs from years of running. It’s fun and informative to go back and read through how you felt and look at your training methods from years ago. They are also really good for showing you where you went wrong or how you got hurt. You can get these at your local running store or bookstore. Also popular are the online versions with maps and graphs that you can share with your friends. Some are pricey and some are free (logthatrun.com).

NOTC Membership - Give yourself or someone a membership to The New Orleans Track Club. Going out to the races to run or volunteer can be a great experience. Giving and getting support from your club members can be a rewarding and fun experience.

Stocking Stuffers - energy bars, gu, band aids, safety pins, ibuprofen. Anything that a runner might need before, during or after the race. You get the picture. Instead of putting it in a stocking put it in an equipment bag like the Nike reversible gym sack ($12.99). It’s a draw string bag that comes in a variety of colors. I like the pink one.

Photos - Give a runner a photo that you took of them at a race or after party or a journal where you have collected your favorite running quotes. Give something that is from the heart that you have shared with that person.

Have yourself a merry little Christmas!

Billie Sloss

PAID ADVERTISEMENT

Footprints November 2009 [ 8 ]

Berto’s Picks for Christmas

Berto Hernandez

With the holidays around the corner many people are wondering what they want or what to give their special athlete. I looked around the web and found some cool stuff and brought them to you.

Compression running gear. Skins makes a line of tights, arm warmers, and tops that increase venous return which reduces post-exercise muscle soreness, removes lactic acid faster, increases strength and power, improves endurance, improves body temperature control, and reduces in-flight ankle edema. They are comfortable to wear and keep you warm or cool depending on the temperature. Prices on ebay range from $20.00 -$90.00

http://www.skins.net/us/en/default.aspx

Phiten Titanium necklaces have been shown to improve athletic performance. They are worn by numerous athletes such as Paula Radcliffe, Kara Goucher, and Adam Goucher. Kara wears a necklace during her workouts and races and uses a liquid titanium lotion in her massage for recovery. The strands of this 100% nylon Phiten necklace are coated with Aqua-Titanium. Its core has micro sized titanium spheres as well as carbonized titanium. It can be worn on the neck, wrist, or ankle to help relieve pain and stress. Recommended for sports lovers, enhancement of athletic abilities, fatigue reduction, relaxation and refreshment. Prices on ebay range from $15.00 - $40.00.

http://www.phitenusa.com/

The Garmin Forerunner 310XT is the newest GPS training device in their line. Compared to the Garmin 305 it has a longer battery life (20 hours), a new slimmer design, acquires satellites more quickly, and is wireless. Tt does not require any cables to transfer your workout data to your computer. This watch is a great training tool in the water, on the bike, and while running, by displaying your speed, heart rate, elapsed time, pace, and distance covered. Prices on ebay range from $280.00 to $390.00.

http://www.garmin.com/garmin/cms/site/us/intosports

Everyone needs a pair of sunglasses and what’s cooler than a pair of Oakley's but a pair of Oakley's with a built in MP3 player. Sure, you’re not supposed to wear them while racing but they are great to have while training on the treadmill or spincycle this winter. Oakley has two types of glasses one has a built in mp3 player with different memory sizes and the other has a built in Bluetooth that communicates with your iPod or iPhone. Also they block out harmful UV rays while you look cool. Prices on ebay range from $100.00 - $300.00.

http://www.oakley.com/electronics

Lastly all this gear will help you train and race hard. This will leave you with achey and tired muscles that can only be relieved by a really good sports massage. Luckily we have a few places to go in town but one of the best places is Baileys Institute. At Baileys they have a variety of massages that will help you recover and perfom your best. They have gifts certificates that vary in price and never expire.

http://www.baileyinstitute.com/

[ 9 ] Footprints November 2009

What I Want for Christmas

Rich Stoltz

Even having lost the innocent wonder for the world that once allowed me to write letters to the North Pole, it seems that each year that nagging question arises: “What do you want for Christmas?” It's most oft posed by my mother, always set on making her young son happy.

This year – already knowing the answer (“Ma, I really already have everything I need.”), mom gave up. I imagined she would figure it out on her own, and I was sure that, as always, it would be ingenious! But a new player entered the field, our own Footprints editor, Billie Sloss. She added a twist to the question that I am generally subject to: “I know you're a triathlete.”

I'm not sure that I am a triathlete. Those I cycle with know me as a runner. And most of the occasions in which I am found in the company of triathletes, I am sporting the New Orleans Bicycle Club's team kit. The cyclist I work out with most often, I see at Crossfit (a sort of circuit training). And while at Crossfit I am most often found chatting it up with Miguel – stealing tips for my Saturday workout at Freret Street Boxing.

OK – given all my interests, this should be easy! Each of these sports requires a good bit of equipment. We have all sorts of dry fit, cool max, lycra and other wicking fabrics. We have heavy bags, speed bags, sparring gloves, road helmets, TT-helmets, carbon wheels, training shoes, racing shoes, swimming fins and paddles, kettle bells, bumper plates, pull-up bars, GPS devices, nutrition belts, race number belts, and more. We haven't even touched on nutrition... I am an avid Accelerade user. There's Endurox, PowerGels, Gu's, Roctane, AccelGels, Clif Bars, Luna Bars, Clif Blocks, and oooooohhhh - how I love those caffeinated Sport Beans!

Nonetheless, I was lost. I decided to seek help. A friend emailed me saying that he is hoping for a new TT-bike for Christmas. He sent a picture of the $6911 Dura Ace equipped Cervelo P4. “The price is reduced. It's on close out!” he noted. Another mentioned he'd be happy with a number of pairs of Defeet socks.

He was clearly of little help. I needed something more concrete. I needed something between a new P4, and a pair of socks. That's when mom called. She had been doing some thinking. “What if your dad and I sponsored your next Half Ironman? You pick the race, and we'll pick up your entry fee.”

WOW! Ingenious! Mom did it again. This whole time I was thinking that I wanted someTHING, when in actuality, I just want to race more. I couldn't have been happier, not even with that P4. While the P4 is a fantastic bike, it is not what I need. The new Garmin 310 XT looks amazing, but a new GPS is not going to make me more of a triathlete, runner, or cyclist. But racing will! Thanks mom.

Eric’s Favorite Gadgets

Eric de Ronde

I've got two favorite gadgets, my Garmin 305 and bungee laces.

The Garmin is a great toy that I mainly use to log my runs and rides. As I'm too lazy to use pen and paper or even to just fill in an excel sheet. $160 is well worth the money for me to do it all at one press of the button, and allowing me to share graphs, maps and all the statistics I want with others. To some it looks like I'm wearing a lump of plastic on my wrist, but I can't say it's ever bothered me when running, and as I'm not a very "fashion-aware" runner I couldn't care less how it looks (yes I'll happily wear my mint green Greek Fest t-shirt with a pair of faded red shorts). From a weight perspective, it's the only thing I wear when I'm out running, no iPOD, cellphone, extra keys, spare batteries, watch, just the Garmin.

Some people seem to think that spending large amounts of money on gadgets will improve their running. I don't see how a GPS watch can improve your running better than a $5 stopwatch from Walmart can, well OK maybe a $20 heart rate monitor would but really taking your own pulse can still be done using the $5 Walmart time piece.

Spending $6 on a pair of bungee laces has made a difference though. The obvious advantage is never tying laces again, but that doesn't improve your running unless you get very flustered from tying shoe laces. The difference has been that during my longer runs I always got problems with my feet. Nothing major or permanent, just soreness. Until I started using bungees, since then no more sore feet. Some might say I wasn't tying my laces right, or that I need to re-tie them half way during the long runs. Very possibly all true, but now I don't need to think about it anymore.

Both gadgets help you take your mind off things and keep you focused on your run, the difference being $154.

In my humble opinion, if you can't afford both: buy the bungee laces.

Brian’s Favorite Gadget

Brian Jackson

My favorite gadget is my Garmin GPS watch. I love the features. Here are a few: instantaneous pace, distance as well as net time! My favorite feature is the mapping function. Once the data is uploaded to the computer, you can see a map of where you ran with graphs that you can change to show distance, pace, speed, cadence, elevation and heart rate versus time or distance! A wonderful tool for an engineer, techno-geek and the obsessive compulsive. I happen to be all three.

Footprints November 2009 [ 10 ]

Healthy Holiday Checkup

Karah Lindbergh, LDN, RD

Time flies when you’re having fun with NOTC! Summer and fall are behind us and the holiday season has approached again. The holidays are a happy time to reunite with good friends and family, share laughter and cheer, celebrate and give thanks. Along with the holiday season comes what seems to be an endless buffet of food and beverage temptation and for some, a decline in physical activity. Unfortunately, holiday weight gain is a

well publicized feature of the holiday season. A recent prospective study of holiday weight gain in The New England Journal of Medicine documented the average weight gain during the holidays as one pound. And while one pound may not seem significant, the researchers found that one pound is likely to linger. Gaining one pound every year will quickly lead to unhealthy weight gain over a lifetime. But planning ahead can help keep healthy eating and physical activity in check.

Keeping Healthy Eating in Check

Make a Plan for Healthy Eating – Think ahead: Where are you going? Who will you be with? What foods will be available? What are the foods that you really enjoy during the holidays versus those that you could probably do without? What are your personal triggers to overeat and how can you minimize them? Once you’ve answered these questions, make a plan of action. It's much easier to deal with a difficult social eating situation if you've already planned for it.

Avoid Being Overly Hungry – Eat a light snack before you go to a holiday social event. That will prevent you from arriving hungry and overeating or munching on foods high in calories and fat.

Model Healthy Behaviors – When you're invited to a party, offer to bring a healthy food dish. There is a plethora of low-fat and low-calorie recipe substitutes that are tasty (applesauce instead of oil; egg substitutes instead of whole eggs; plain nonfat yogurt instead of sour cream). Magazines are chock full of reduced calorie and reduced fat holiday recipes.

Tighten Up – It may sound silly, but wearing form-fitting clothes, such as slacks, to holiday events may help avoid the tendency to overeat without realizing it.

Scan the Spread – Approach the food table to see what is available. If appetizers are being passed around, refrain from taste-testing until you've seen what is being offered. Be selective in your food choices.

Mingle – Avoid lingering around the food table at gatherings. This will help you resist the urge to keep picking at food when you may not actually be hungry.

Keep Those Hands Busy – Carrying a clutch or handbag in one hand and low calorie beverage in the other will keep your hands busy and help you abstain from reaching for every appetizer or treat that comes your way.

Portion Distortion – Pick a few items to indulge in. Use a small plate or no plate. If you do use a larger plate, keep in mind that a well-balanced dinner plate should be half non-

starchy vegetables, a quarter lean protein, and a quarter carbohydrates/starches. Avoid going back for seconds and thirds. Keep portions of dessert foods small and choose only one (or even better, half of one), if at all.

Full of Fiber – Fiber helps fill you up. So choose foods off of the vegetable tray, salads, fresh fruit, and bean-based dishes to help fill you up without all of the excess calories. Watch out for the high calorie dressings though! That could make or break a healthy salad in terms of calorie and fat.

Watch Those Liquid Calories – Alcoholic beverages can pack in a lot of calories and liquid calories don’t provide a very filling feeling. Liquors, sweet wines and sweet mixed drinks contain 150 to 450 calories per glass. If you choose to drink, select light beer or wine, and use non-alcoholic mixers such as water and diet soda for mixed drinks. Limit your intake to one to two alcoholic drinks per occasion and aim for no more than three drinking occasions per week. Watch out for calories in soda, fruit punch, and eggnog as well. Alternate with flat or sparkling water with lime to cut back on calories and alcohol.

Keep Perspective – It takes days and days of overeating to gain weight. If you over-indulge at a holiday eating occasion don’t get down on yourself about it. Overeating at one meal or one day won’t make you gain weight. Return to your usual eating plan the next day without guilt and strive to make healthy choices the next occasion.

Keeping Physical Activity in Check

Make a Plan for Physical Activity – The holidays are a busy time of the year, and exercise often gets pushed off of the schedule when holiday obligations abound. Though it may be tempting, don't allow yourself to pass on more than half of your weekly workouts. Plan out your week with your holiday obligations and schedule in your exercise sessions. Add in morning sessions if you need to. Whatever it takes to keep moving.

Keep Those Races On the Schedule – Luckily, the holiday season is when many runners start ramping up their mileage. But even if you don’t have a marathon or half-marathon in your sights this winter, there are still shorter distance NOTC races on the schedule to keep your physical activity level up. Attending social events and gatherings is an important aspect of emotional health. Exercise is an important component of physical health. If you are able to make room for both, you will enjoy a healthier, happier holiday season.

Making Up For Lost Time – To make up for missed workouts, look for unconventional ways to work movement into your day. Add a little pep to your step while out shopping or park at the far end of the parking lot at the mall to get in those extra steps. Plan to go for a walk with family or friends after your main holiday meal. Take the walking tour to see the lights in City Park’s Christmas in the Oaks or Copeland’s Lights at Lafreniere Park.

The holidays bring with them good times, good friends, family and fun. Maintaining a healthy weight during the holidays is all about calorie balance, balancing the “calories consumed” with the “calories expended.” So keep your healthy eating and physical activity in check and a brighter, and lighter, New Year will be yours!

[ 11 ] Footprints November 2009

Comrade’s Marathon

Brian Jackson

I was asked if I'd like to write about my favorite race of 2009, normally that'd be a difficult choice to make! I ran ten marathons in the U.S. (New Orleans, New Mexico, Delaware, Montana, Alaska, West Virginia and Iowa), and Canada (Montreal, Manitoba and Newfoundland) and two relays (Hood to Coast and Reach the Beach). These included my 50th state marathon (and marathon PR race) and my

10th Canadian province. There was one race that easily stood out from the others.

Comrades Marathon (www.comrades.com) is the oldest and largest ultramarathon with the 2010 running to be the 85th edition. The first one was held in 1921 but due to WWII there were several years when it wasn't held. Comrades was created to commemorate the fallen from WWI and to be an ongoing living tribute to fallen soldiers.

I ran it on May 24, 2009 as my first ever ultra and first race on the continent of Africa. There are a lot of adjectives I considered to describe the Comrades experience: exhausting, painful, exhilarating, amazing, incredible all come to mind!

The race is approximately 90KM (just under 56 miles) that alternates direction from year-to-year, starting either in Durban, South Africa or Pietermaritzburg. The Pietermaritzburg start is the "Down" version while the Durban edition is the "Up" version. The Up and Down designation is a little misleading as there is considerable ascent descent in either direction (about 6600' ascent and 8500' descent in the Down year). The "approximately 90KM" comes from the selection of the start/finish area in Durban from year-to-year, which can be affected by roadwork or other factors.

Comrades is the rare road ultra with up to 20,000 runners setting out before sunrise to take on the distance (think of it as two marathons and a 5K in one go!) and the hills, some long and steep hills regardless of the race direction. Visiting runners are also tackling jet lag, time changes, the eleven official languages in South Africa as well as some distinct differences in on-course support!

North American marathon runners are used to grabbing paper cups of water or sports drinks at aid stations, squeezing the sides together and sipping as they go. In Comrades the liquids are dispensed in same plastic sachets that require a distinct technique! The first few times I sprayed water or Powerade up my nose, down my shirt, everywhere but in my mouth! The way to do it is to bite off the corner and squirt it in or suck it down. I always carry a water bottle when I run (regardless of race or training distance). I had it down over the course of the race that I could refill my bottle or get a good drink of Powerade. Another item along the race course was raw potatoes! This is a Comrades tradition, I didn't try one as the last thing I recommend in any race is trying something new!

The plastic sachets introduce a new element to racing as well as they make the passage through the aid stations very slippery. Imagine wet pavement with hundreds of small pieces of plastic scattered across! I detoured around every one where I wasn't refilling or drinking to reduce the risk of slipping.

The race started about 90 minutes before dawn and we ran into the sunrise. The scenery along the course is spectacular for the most part but I did less gawking as the miles rolled along after 40 miles I was more interested in putting one foot in front of another than checking out the roadside! The start in the dark introduced some additional hazards. Potholes, curbs and other obstacles were obscured both by the lack of light and the mass of runners. The discarded plastic garbage "ponchos" and other clothing dropped by runners were almost impossible to see. I'd been warned by a Comrades vet to watch for these so I escaped unscathed but saw more than one runner stumble over something similar.

Once the sun was up I noticed that there was a wide variety of race bib colours: blue, yellow, green, green striped and so on. Every runner wears a bib front and back with race number and first name prominently displayed. The bib system was explained to me by a Comrades veteran who greeted me about 15-miles in and ran with me for almost 10-miles. It was his 27th Comrades! I found all the local runners to be very friendly and as my blue race bib identified me as an international I was greeted continually by runners and spectators.

I had company almost the entire way with various locals inquiring as to where I was from and asking how we were doing in New Orleans.

The course is infamous for it's hills which are named and have their own lore. Cowies Hill, Field's Hill, Botha's Hill, Inchanga and Polly Shortts in the Up and Inchanga, Alverstone, Botha's Hill in the Down.

There are some interesting traditions as well, such as "a flower for Arthur". Arthur Newton was a 5-time winner of the race in the 1920's and a stone cut-out along the race course is called "Arthur's Seat". Runners are supposed to leave a flower at his seat to ensure the second half of the race goes well. There were locals standing along the course handing out flowers so you wouldn't have to stop and pick one yourself!

There's the "Wall of Honour" which is on the left in the Down year. This is a long stone wall with small placards to honour race winners and other notables associated with Comrades. I took a course tour two days before the race that stopped at the Wall as well as Arthur's Seat and Ethembini School for Handicapped Children. The students cheer the runners throughout the race.

The race has a twelve hour time limit to receive a finisher's medal and mention in the official results. The first ten male and female finishers earn a gold medal, Wally Hayward - 11th to sub-6h hours, Silver - 6 hours to 7:30, Bill Rowan - 7:30 - sub-9:00, Bronze - 9:00 - sub-11:00 and Vic Clapham - 11:00 - 12:00.

I earned a Vic Clapham medal with my 11:53 finish, seven minutes under the cut-off! I had a decent race in the first 30 miles, covering that distance in about a 10:30 pace but struggled over the last 25 miles, especially the last five or so. It took almost 90 minutes for me to stagger the last stretch! The 2009 winner covered the distance in 5:23:26 with the record being set in 2007 with a 5:20:49, that's a 5:44 pace for almost 56 miles!

The 2010 running is also a Down year which is a break with tradition. The organizers are calling it the "Double Down" to celebrate the 85th anniversary. As a Comrades veteran I had

Footprints November 2009 [ 12 ]

Comrade’s Marathon

continued

the opportunity to enter before general entry for novices opened. The entire slate of 20,000 runners was filled within 27 hours of entries opening!

The race aside there are tremendous opportunities to sightsee in South Africa. The wildlife (great white sharks, elephants, lions, rhinos, hippos), scenery (Table Rock in Cape Town, Indian Ocean, Atlantic Ocean), native cultures, cityscapes (Durban, Cape Town, Johannesburg) are among some of the attractions. I'll be heading back in 2011 as well to run the Up version. I'm very tempted to try for a Green number which is a permanent race number awarded to runers who complete ten Comrades!

[ 13 ] Footprints November 2009

Philadelphia Marathon

Susan Opelka

Event: Philadelphia Marathon, Half Marathon and Rothman 8K

Location: Philadelphia, PA

Date: November 22, 2009

Time: 7:00 am

Weather: Mid 40’s at start, sunny skies, clear day

Course Description: Out and back marathon - course is advertised as relatively flat, fast course that is a top producer of Boston Qualifiers

Commentary: Five NOTC runners had a great time running beautiful courses through various Philadelphia neighborhoods on an absolutely picture perfect running day. Brenda Yawn, Mary Martha Quinn and myself ran the full marathon, Ric Mostert and my sister Mary Rohde (from Annapolis) ran the Half, and my niece Sarah Rohde ran the 8K. Pamela Danner also joined us as photographer, historian, and guide as she was unable to run due to a knee injury.

For those who have never been to Philadelphia, the course offers a little of eveything. It starts on Benjamin Franklin Parkway near the Philadelphia Museum and Eakins Oval, close to the famed Rocky Balboa statue. This year runners were placed in corrals according to their projected times, which would lead to timing issues (more on this later).

After the start you pass through the Revolutionary area where you can find Independence Hall, the Betsy Ross House and the Liberty Bell. The course runs along the Delaware River and Penn's Landing, around South Street (imagine a smaller Bourbon Street area) and the University neighborhood housing Drexel University and the University of Pennsylvania. Rolling hills wind around the Philadelphia Zoo and Park, then the rowing houses along the Schuylkill River . You climb back towards the Museum for the end of the Half Marathon, and continue on in the full marathon towards the hippyish, quaint town of Manayunk. Plenty of townspeople crowd the road at this point, at times packing the roads so densely that it is difficult to get through! But their enthusiasm makes the turn around at mile 20 pretty sweet as you head back to the Museum and the finish!

The course features digital mile markers, Gatorade and water, and GU gels. The water stations were not every mile - most were 1.2 to 2.2 miles apart. There were several jazz and rock bands, the West Philadelphia Orchestra, and Revolutionary characters entertaining the runners along the courses. Each runner was given a race number with their first name printed on it, a long sleeved technical shirt, coolmax gloves and a mesh backpack that would be great for carrying swim fins, goggles, etc. Package pickup was conveniently located at the wonderful race expo in the Pennsylvania Convention Center.

My only complaint (and it is a major one) is with the timing system used on the course. Each runner was given a D-tag to loop through their shoe laces (this takes the place of the plastic disks worn at other races). They use the Chronotrack System and SAI timing and tracking system, which is supposed to be state of the art technology. However, all of us who ran the marathon and half marathon had wildly differing results during and after the race. My "official" time changed four times and ranged from a 4:06 to a 4:17. I have been in

contact with the Results Manager who assures me they are "working on this situation."

On another note, there are lots of fun things to do in Philly in your off time. We hunted down Philly Cheesesteaks, went to the Reading Terminal Market and bought candy from the Amish, toured Independence Hall, and took in the Body Works exhibit at the Franklin Institute Museum. Post race we celebrated at the Kite and Key Pub with a few beers and the Saints game.

This race has really grown in the two years since I ran it last and qualified for Boston. The courses closed out early at the maximum of 20,000 runners. I would recommend it for anyone looking to PR their marathon time (you may want to do a little hill training though...its not quite as flat as advertised!)

L-R: Mary Martha Quinn, Susan Opelka, Ric Mostert, Pamela Danner, Mary Rohde, and Brenda Yawn.

PAID ADVERTISEMENT

Footprints November 2009 [ 14 ]

A Run Through History Sunday, November 15, 2009, 8:30 AM Metairie Cemetery, New Orleans, LA Race Director: Chuck George, NOTC Benefiting: Save Our Cemeteries

The 8th Annual "A Run Through History" featured excellent weather and a large field of over 1000 participants at historic

Metairie Cemetery. Brendan Minihan, Jr. must like running in cemeteries as he claimed the overall 5K title for the 7th time in 15:50. Megan Gubbins led a fast ladies' field to claim the women's 5K title in 19:42. The post-race festivites included food from several area restaurants, beer, wine, soft drinks, and entertainment by the Benny Maygarden Band. Race proceeds benefit the Save our Cemeteries organization. The race was hosted by Lakelawn Metairie Cemetery and Funeral Home and emcee'd by Rachel Wulff of WDSU TV6.

Photos by George Waguespack and Ken Killian. For more photos and complete results see the NOTC web site at runNOTC.org.

5K Award Winners

Place Male Age Time Female Age Time

Overall Open

1 Brendan Minihan, Jr 34 15:50 Megan Gubbins 27 19:42

2 Brandon Wingate 35 15:56 Mia Scoggin 22 19:54

3 Josh Parks 17:25 Mary Chadwick 25 20:22

Overall Masters

1 Sam Mapes 48 18:06 Lauren Clark 42 21:56

Overall Grandmasters

1 J.J. Waguespack 51 19:35 Lola Ackerman 65 24:20

Overall Seniors

1 J. Roger Brown 61 20:06 Carol Shirley 64 24:48

Age Group 10-Under

1 Brady Butler 9 27:40 Marin Ruckman 10 30:54

2 Michael Barkemeyer 9 27:42 Hannah Knowles 10 43:15

Age Group 11-14

1 Miles Zervigon 13 21:49 Delaney Burst 13 22:36

2 Jack Noelis 12 31:56 Carter Carey 11 36:27

Age Group 15-19

1 Anthony Pigford 16 22:35 Jessica Dallager 19 21:28

2 Nathan Glasser 15 23:51 Ashley Fitzhenry 16 21:32

Age Group 20-24

1 Corey Squire 22 17:24 Lauren Jewett 22 22:12

2 Chaz Caiado 24 17:44 Sara Vandenbroek 24 24:32

Age Group 25-29

1 Matt Greco 26 19:42 Priscilla Hebert 26 22:00

2 Matthew Waldrep 29 21:11 Jana Schwartz 28 24:00

Age Group 30-34

1 Justin Faith 33 20:15 Jennie Holstein 31 22:25

2 Tim Riley 33 20:46 Jennifer Brizzolara 30 24:50

Age Group 35-39

1 Trey Stolz 35 19:50 Alison Nations 38 22:34

2 Alberto Hernandez 35 19:56 Lisa Katz 39 23:15

Age Group 40-44

1 Joe Deutsch 44 19:35 Shawn Holliday 44 23:30

2 Henry P Calamano 42 20:49 Tanya Virgadamo 41 24:00

Age Group 45-49

1 James Miller 46 18:26 Robin Pringle 45 23:51

2 Byron Adams 46 19:09 Laura Doty 48 23:56

Age Group 50-54

1 Mike Dugger 54 19:54 Sue Rice 50 24:29

2 Jonathan Bracy 52 21:15 Mary Lambert 50 25:05

Age Group 55-59

1 Larry Price 59 20:35 Wanda Whitney 56 26:05

2 Robert Browfield 55 22:01 Bonnie McAskill 55 28:24

Age Group 60-64

1 Pat Clancy 61 20:33 Helen Price 64 26:21

2 Ken Mire 60 21:40 Jamie Manders 64 30:31

Age Group 65-69

1 Lee Rhodes 68 24:17 Yvonne Thomas 66 26:33

2 Hans Devries 65 27:04 Gail Byrd 65 36:45

Age Group 70-74

1 John Rincon 70 26:44 Marlene Perry 72 42:31

2 Bill Jennings 70 27:52

Age Group 75-Over

1 Bill Cox 81 33:47 Amelia Gassen 82 51:07

2 Raymond Nosari 78 44:05 Lucy Troxler 78 56:47

3 Del Donner 80 51:08

[ 15 ] Footprints November 2009

A Run Through History

continued

5K Racewalker Awards

Place Male Age Time Female Age Time

Racewalkers Overall

1 Aaron Boudreaux 52 34:04 Pat Driscoll 56 35:36

Racewalkers 49-Under

1 Anne Marie St. Clair 49 36:01

2 Roxie Martinez 42 36:12

Racewalkers 50-59

1 Gary Sells 58 38:32 Claudia Frost 53 42:49

2 Reginald Harley 53 39:09

Racewalkers 60-69

1 Duke Wolverton 63 34:30 Marie Merrick 68 44:46

2 Doug Pool 69 38:20

Racewalkers 70-Over

1 Bill Elrod 73 37:12

2 Gerry Bodet 74 47:00

1 Mile Award Winners

Place Male Age Time Female Age Time

Overall Open

1 Alex Ourso 14 6:08 Sadie Hebert 11 7:08

Age Group 8-Under

1 Corbin Brescher 7 7:30 Charley Chehardy 7 7:36

2 Jacob Reeder 8 7:54 Jessica Reed 8 10:52

Age Group 9-10

1 William Reed 10 7:16 Lindsey Gilbert 10 7:52

2 Christopher Matise 9 7:17 Colette Carriere 9 9:25

Age Group 11-12

1 Blair Harges 11 7:52 Zoe Burst 11 7:25

2 Henry Calamari 11 8:01 Meredith Fisse 11 8:08

Age Group 13-15

1 Mark Golay 13 6:52 Chelsea James 13 7:20

2 Brad Bartee 13 7:05 Ana Juarez 15 7:44

Footprints November 2009 [ 16 ]

102nd Annual NOAC Turkey Day Race Thursday, November 26, 2009, 8:30 AM Tad Gormley Stadium, City Park, New Orleans, LA Benefiting Spina Bifida Assn. of Greater New Orleans Race Director: Chuck George, NOTC Race Chairman: Ron Schulingkamp, New Orleans Athletic Club

Photos by Ken Killian. For more photos and complete results see the NOTC web site at runNOTC.org.

5 Mile Award Winners

Place Male Age Time Female Age Time

Overall Open

1 Patrick Gavin 26 24:53 Sarah Skotty 26 30:04

2 Kevin Fitzgerald 19 25:45 Allison Moll 32 30:47

3 Brendan Minihan, Jr. 34 25:48 Darlene Burke 38 32:05

Overall Masters

1 Tom Luongo 45 29:20 Kelly Nicholas 42 32:36

Overall Grandmasters

1 Derrick Lee 55 31:10 Kathleen Welch 53 36:05

Overall Seniors

1 J. Roger Brown 61 33:19 Tillie Clark 62 46:27

Overall Legends

1 Dick Longo 72 50:18 Fay Laughlin

Age Group 10-Under

1 Dustin Ward 10 35:12 Ryanna Jensen 9 46:18

2 Brock Silva 41:17 Grace Jensen 7 46:48

Age Group 11-14

1 Liam Fitzgerald 13 31:14 Emily Shelly 13 37:20

2 Matthews Yargus 13 32:49 Rachel Scurria 11 38:10

Age Group 15-19

1 Brian Lozes 19 27:19 Heather Fitzhenry 19 35:42

2 Fritz Metzinger 17 27:47 Bethany Burst 18 37:02

Age Group 20-24

1 Allen Sticker 22 25:59 Catherine Clofelter 23 34:22

2 Drew Haro 24 26:00 Sara Dicharry 22 35:14

Age Group 25-29

1 Matthew Manning 29 26:00 Nancy Anne Whitaker 33:50

2 Nick Accardo 27 27:06 Ashley Jackson 25 34:20

Age Group 30-34

1 Mario Krenn 30 30:28 Santilla Victorian 34 32:22

2 Michael Schmidt 31 31:10 Ann Earth 31 32:40

Age Group 35-39

1 Brandon Wingate 35 26:05 Kristen Depp 37 35:37

2 Jason Yaffe 39 27:34 Margo Combs 35 37:50

Age Group 40-44

1 Paul Bodet 41 30:19 Carolyn Thompson 41 33:50

2 Dominque Perrier 43 31:36 Stephanie Riegel 43 36:56

Age Group 45-49

1 Bill Monkey Plunkett 46 29:39 Marianne Garvey 48 38:40

2 James Miller 46 29:56 Kathleen Poole 45 39:26

Age Group 50-54

1 Bill Reese 53 31:23 Lisa Rusteneye 52 39:30

2 Patrick Laffaty 53 32:47 Sue Rice 50 40:52

Age Group 55-59

1 Larry Price 59 34:30 Robin Danning 57 41:24

2 Doug Mach 59 36:30 Ida Richards 55 42:36

Age Group 60-64

1 Ken Mire 60 35:34 Diana Harker 62 47:39

2 William Vincent 60 37:30 Holly McCrea 61 49:11

Age Group 65-69

1 Juan Perez 65 33:31 Tommie Robertson 67 1:05:43

2 Tad Jurgens 68 36:54

Age Group 70-74

1 Jan Kobylasz 71 52:52

2 Jerry Alexander 70 54:55

Age Group 80-Over

1 Arthur Gassen 84 1:04:43 Ameila Gassen 83 1:27:00

2 Del Donner 81 1:13:00

[ 17 ] Footprints November 2009

102nd Annual NOAC Turkey Day Race

continued

5 Mile Award Winners (continued)

Place Male Age Time Female Age Time

Overall Racewalkers

1 Dave Bozant 65 56:22 Pat Driscoll 56 58:07

2 Isaac Knightshead Elsa Pool

3 Doug Pool Ann Marie St. Clair

Subject: TURKEY DAY RACE - Do not pay parking tickets issued for parking on median at the Turkey Day Race, read more………

Dear Runners, New Orleans Athletic Club members and New Orleans Track Club members,

We want to personally apologize to you for the unfortunate situation that occurred on Thanksgiving Day when tickets were given out for parking on the median for the Turkey Day Race. Since the median has been used for many years by us and others without incident and since we have never been advised that our runners were not allowed to use the median for parking, the issuance of tickets was a complete shock to us.

We know that the runners that parked on the median were not aware of this municipal ordinance, so the New Orleans Athletic Club, which gives the race, and the Spina Bifida Association, which is the charity that benefits from the race, and the New Orleans Track Club, which assists Ron Schulingkamp with staging the race, have all joined together to pay today, November 30, all of the tickets that were for parking on the median for every single car that was ticketed for parking on the median.

If you parked on the median and were ticketed, please do not pay the parking ticket as it was paid this morning, November 30, on your behalf by the New Orleans Athletic Club, the Spina Bifida Association and the New Orleans Track Club.

Once you have paid, there can be no re-imbursement from the City.

Please let your friends and family that were ticketed know that the tickets for parking on the median have been paid on their behalf and not to pay any ticket for parking on the median. The sooner you can get this message to them the better because once they are paid to the city, even though we have already paid them, there can be no re-imbursement.

Thank you very much for your support over the years and we once again apologize to you.

Sincerely, New Orleans Athletic Club, William J. More, President The Spina Bifida Association, Ron Schulingkamp, Board of Directors The New Orleans Track Club, Chuck George, Race Director