A Monthly Publication for Tulsa Running Club Members

t • r • e • a • d Tulsa Running Club’s Entertainment, Activities & Dates

Tulsa Running ClubContact Information

Mail: P.O. Box 3304Tulsa, OK 74101

E-mail: johnny.spriggs@yahoo.com

Web: tulsarunningclub.com

www.tulsarunningclub.com Summer 2013

Also in this issue

President’s Note........2

Do You Need a Mental Health Day?

By Th eresa Unruh.....4

Th e Non-Running Runner

By Melissa Spille.....6

Track Schedule........8

Th e Tulsa Running Club is a non-profi t organization whose purpose is to promote the benefi ts of running and walking by providing social, fi nancial and moral support to Tulsa and the surrounding communities and to establish camaraderie among runners and walkers of all ages and abilities.

Join Us For Tuesday Night Track WorkoutsInterested in improving your speed?

Would you like to meet other runners?

Don’t miss our speedwork sessions at the University of Tulsa track on Tuesday evenings! All levels are welcome. See Page 8 for the fall track schedule.

On the third Tuesday night of each month, the Tulsa Running Club provides snacks and refreshments at the park west of the TU track aft er the workout. You don’t want to miss it – bring a friend and join us!

When: Tuesdays at 6 p.m.

Where: University of Tulsa track (Sixth and Delaware)

We Want Your Articles!

Do you have an article you would like to see printed in the TRC newsletter? If so, please send an e-mail to betsypenturf@hotmail.com.

TRC treats runners to refreshments after track

workouts the third Tuesday of each month.

Join us!

Fun times!

2

Presidential MumblingsBy Johnny Spriggs, TRC President

Newsletter Advertising Rates• Business card size ad: $10• ¼-page ad: $20• ½-page ad: $30• Full page ad: $50

To schedule an ad, please send an e-mail to betsypenturf@hotmail.com.

Th is is a very exciting time for me and many others associated with the Tulsa Running Club. Th e TREAD is back!!! Th ank you very much to Betsy Penturf and Kim McCall for their huge contribution of time and hard work to get us to this point. Th ank you ladies, you are awesome. I have always thought that the TREAD and the weekly TU track workouts were the backbone of the Tulsa Running Club.

I was voted in as president on May 6, aft er Shawna Simpson submitted her resignation. Th e TRC Board of Directors has changed some as well. Here are the current Directors: Darryl Stillson is President Elect, Bobby Bomer is Vice President, Robert Anquoe is Secretary, Steve Bourland, CPA, is Treasurer. Board Members are Bill McFaddin, Derek Jones, Frank Muller, Keith Landers and Kim McCall. We need more Directors, so please let me know if you would be interested in serving as a TRC Director.

Th e question I have been asked most since May 6 is this: What does TRC do and what can TRC do for me? TRC directs the TRC Post Oak Lodge Challenge in February, partners with Special Olympics for the St. Patrick’s Day Run in March, directs the TRC Mohawk 5000, directs the TRC Von Franken Family Food Run ev-ery Th anksgiving, sponsors the aqua workouts at ORU every Monday night and the TU track workout every Tuesday night. TRC also donates money to the University of Tulsa, River Parks Authority, Tulsa Boys’ Home and the Oklahoma Centennial Botanical Garden.

I have a question for all of you. What can you do for the Tulsa Running Club? Here is the TRC mission statement:

Th e goal of the Tulsa Running Club (hereinaft er “Club”) shall be to promote the benefi ts of running and walking by providing social, fi nancial and moral support to the Tulsa and surrounding running communities and to establish camaraderie among runners and walkers of all abilities.

I will be the fi rst to admit that we are not doing a very good job of completing every aspect of the mission state-ment. If we are going to continue as a running club with that same mission statement, we have got to have your help. A dozen people cannot possibly do all of the work and volunteer all of the time that it will take to success-fully accomplish the goals set forth in that mission statement. THE TULSA RUNNING CLUB WILL BE AND DO WHAT THE MEMBERSHIP OF TRC IS WILLING TO DO.

You are probably thinking, What can I do? We need several more Board Members, you can volunteer at our events, we need over 100 volunteers for the Post Oak Lodge Challenge alone, Bobby Bomer and David Brennan need help at the TU track workouts and we need several dozen people to serve on committees.

All you need to do is contact me at johnny.spriggs@yahoo.com or contact any one of the other Directors. Let us know your area of interest and how much time you can volunteer. We will be very happy to put you to work making TRC a better club.

Th ank you very much,

Johnny Spriggs

What can you do for the Tulsa Running Club?

Note: Articles submitted for this publication are the opinion of the author.

14 3

Introducing HOKA One One to Tulsa. It’s a whole lotta cushion going on! Check them out at www.hokaoneone-na.com. We have the Bondi B and the Stinson Tarmac in stock now.

Get ready to RUN FAST at the Riverside 5000, August 17. Elite start at 7:30, Open start at 8:00, Fun Run at 8:45. Details at www.tulsarunner.com.

Don’t forget, TRC members get 10% off at Tulsa Runner!

4

Most of us strive to stay healthy physically by eating right and working out. But oft en we neglect our mental wellbeing. Americans get fewer days off than most other countries. Many of us have an aversion to using our vacation time. We just feel too guilty about taking days off . We think our workplace will shut down if we’re not there to pull our weight. Others get a similar vibe (either real or perceived) from their managers or cowork-ers. Personally, this is true for me and I like to have a bunch of PTO hours in the bank "in case of emergency" because you never know what will happen.

Th e truth is, this isn't very healthy! It's really pretty irrational. Our mental wellbeing is just as important as our physical health, yet we oft en neglect it. And if you think that others won't notice that you're starting to get burned out, just see how many coworkers or friends ask "Are you OK" or comment that "You look tired."

Signs that you might need a vacation include:

•Irritability•Fatigue•Insomnia•Inability to concentrate•Memory loss•Eye strain (from staring at a computer screen for a long stretch)•Dark circles under your eyes from lack of sleep

If neglected, too much stress or overwork without time off can lead to more serious health problems in the future. Yes, it’s admirable to plow through the mountain of work on your desk day in and day out. However, if you have any of the above symptoms, you mahy have to ask yourself if risking your health for the sake of your job is really worth it.

So, fi nish up your current projects, tell the boss you'll be unavailable for a few days and ignore the work phone, e-mail, etc. Do something for you for a change! Chances are your work performance and those who’ve been putting up with your grumpy moods will thank you.

Do You Need a Mental Health Day?By Th eresa Unruh, runner/nurse/blogger

5

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76

Th e Non-Running RunnerBy Melissa Spille

It all started with a little bit of pain on the top of my foot aft er a 14-mile endurance run. By the time I got to my chiropractor appointment two days later, it didn’t hurt anymore. I mentioned the pain, but since it quit hurting, I blew it off . Th e following week, we had an-other long endurance run and it started hurting again. At my next appointment, it had not stopped hurting. It was manipulated, we did ART and I tried to keep myself on the table while he worked at getting me fi xed. Let me just say, that was not an easy task... there were needles involved.

Th e Route 66 marathon was around the corner and my doctor suggested I get an MRI to see if we were dealing with a stress fracture or something muscular or fascia related. I chose to wait until aft er the race to get the MRI, of course.

Th e MRI showed I had a fracture in the talus on my right ankle. Apparently, this is a terrible, terrible, terrible spot to

fracture. Th ere is not a lot of blood fl ow to this area, so healing is incredibly slow. It is also the bone that is normally injured during car accidents. I was going to be away from my beloved sport for a long, long, long time.

It’s a little embarrassing not to have a great story associated with this injury. I was not outrunning a crazy driver that was trying to run me down so I wouldn’t testify at a super high profi le court case. I was not in a disastrous roller coaster incident where I saved little girls and a puppy. I was just running down the street, like I do every week-

end. Th ere was no trauma.

Twelve weeks. Th at was the best case scenario. I went to an ortho, just to make sure that was all I needed and surgery wasn’t required. Whew, it wasn’t. But I didn’t get out of the appointment without a little parting gift , of sorts.

Th e kids thought it was pretty awesome. Being able to impress six little humans is something to be proud of, at least I think it is. I had two casts during the fi ve weeks and my leg hair was allowed to grow without intervention. Gross. Th ankfully, my toes were cute during this part of the process.

Life on crutches those fi ve weeks were rough. Let’s be honest, they were brutal. I went from running three times a week and practicing yoga three times a week to barely being able to get around my step-infested house.

My spirit was more damaged than my ankle. My friends were going out on runs dur-ing my favorite part of the year for running…winter. I was going to miss all of the snow runs. I was going to miss never getting overheated. I was going to miss my friends.

Christmas morning, I got myself downstairs to mosey around while we waited for all of the festivities. I didn’t put a shoe on my other foot. Insert Mr. Murphy here. Th at bone you see there is my pinky toe on my left foot. It’s supposed to be all nice and neat and, ya know, in one piece.

Th ank you Christmas angels. I was now in defi nite need of a handicap parking sticker.

14 7

Th ankfully, my parents were coming into town that very day. I needed my momma.

I had to crawl up the stairs to my room. I had to carefully hop down the step into our living room, which is connected to every other room in the house. I couldn’t stand long enough to cook dinner. I couldn’t chase our 2-year-old around the house. I couldn’t break up arguments without hollering to the other room. More than that, I couldn’t run. I couldn’t do anything for weeks. I was depressed about it, I was angry about it, I was jealous because of it and I had no stress outlet.Slowly, but surely, I have healed. My toe looks fi ne in an X-ray, although it still hurts a bit every now and then. My ankle, well, my ankle is functional right now. I’m cleared for walking, biking, yoga, etc. I’m just not cleared for running. I was even able to walk a leg of the OKC Marathon.

I had imagined this fun-fi lled running comeback, where all of my run-ning friends meet me at the river and run a commemorative mile with me. Th at sounded good at the time and that thought got me through some of the tougher days. I am blessed to have some of the best running buddies around. But now, as the time approaches, I’m feeling like I need to run that fi rst attempt alone. What if I can’t do it? What if it hurts and I’m back to square one? What if my ankle rebukes my eff ort? What if, what if, what if?

Part of me is so anxious to be able to run again. I want to be in a race. I want a medal. I want to train with my friends. I want to burn those stinkin’ calories! I want to release some daily stress. I want to feel like a runner again.

Th e other part of me is ter-rifi ed I’ll be allowed to run again. I didn’t have an accident. I was just running when this hap-pened. My brain tells me that it can happen again. I cannot imagine that fi rst step with the intent to run. My brain imagines shooting pain up my leg as my ankle snaps.

Th e truth is that a runner will probably get injured. A runner will probably heal up just fi ne. Our bodies are cool like that. Our brains,

on the other hand, can keep you sidelined forever. Now that I’ve been forced to give my body time to heal, I’m left inside my head. And let me tell you, for a non-running runner, that’s a terrible place to be trapped. Th ank goodness for friends like this, that will do something dumb to bring a smile to your face and give you a good memory about this experience.

“I am blessed to have some of the best running buddies around.”

Do you have a story you would like to

share? If so, please send an e-mail to

betsypenturf@hotmail.com.

8

Track Workouts

0730 1 mile w up /1 mile time trial (400 rec.) 400/200/ ½ mile w down0806 1 mile w up / 4 x 400m / 4 x 200m / 2 x 400m / (200m rec.) / ½ mile w down0813 1 mile w up / 8 10 x 400m (200m rec.) / ½ mile w down0820 1 mile w up / 1200m/ 1 2 x 800m / 3 4 x 400m/ (200m rec.) / ½ mile w down0827 1 mile w up / 2 x 800m / 2 x 400m / 800m / 400m / (200 rec.) ½ mile w down

0903 1 mile w up / 1600m/2 x 800 / 2 x 400 (200m rec.) / ½ mile w down0910 1 mile w up / 4 6 x 800m (200m rec.) ½ mile w down0917 1 mile w up / 4 5 x 1000m (200m rec.) / ½ mile w down0924 1 mile w up / 6 8 x 600m (200m rec.) / ½ mile w down

1001 1 mile w up / 3 4 x 1600m (200m rec.) / ½ mile w down1008 1 mile w up / 1600m / 800 / 2 4 x 400m (200m rec.) / ½ mile w down1015 1 mile w up / 3 4 x 300m (100m rec.) / jog 400m 3 4 x 300m (100m rec.) / ½ mile w down1022* 1 mile w up / 2 miles @ Tulsa Run Race 15k Race Pace / 2 x 200m strides/ ½ mile w down

*Taper for Tulsa Run

Track Group Performance Matrix

Performance Predictions for various run distances across training groups based on Vo2 Regression equation:

1 mile 5k 10k 15k 1/2Marathon

Group 1 < 5:30 <18:28 <38:45 <0:59:47 < 1:26:05Group 2 5:31 6:00 18:28 20:09 38:46 42:17 0:59:48 1:05:13 1:26:06 1:33:54

Group 3A 6:01 6:28 20:10 21:50 42:18 43:30 1:03:26 1:06:30 1:33:55 1:41:44Group 3B 6:29 6:48 21:51 22:50 43:31 47:55 1:06:31 1:13:55 1:41:45 1:46:26Group 3C 6:49 7:14 22:51 24:17 47:56 50:58 1:13:56 1:18:37 1:46:27 1:53:13

Group 4A 7:15 7:40 24:18 25:45 50:59 54:01 1:18:38 1:23:20 1:53:14 2:00:00Group 4B 7:41 8:12 25:45 27:32 54:02 57:47 1:23:21 1:29:08 2:00:01 2:08:21Group 4C 8:13 8:45 27:32 29:23 57:48 1:01:39 1:29:09 1:35:07 2:08:22 2:16:57

Group 5 8:46 9:43 29:24 32:38 1:01:40 1:08:28 1:35:08 1:45:37 2:16:58 2:32:05Group 6 9:44 10:41 32:39 35:53 1:08:29 1:15:17 1:45:38 1:56:08 2:32:06 2:47:13Group 7 10:42 12:00 35:54 40:18 1:15:18 1:24:34 1:56:09 2:10:26 2:47:14 3:07:49

Walk >12:00 >40:18 >1:24:34 >2:10:26 >3:07:49

Tuesday Night Track WorkoutsFall 2013 Workout Schedule