Volume XXX, No. 8 Kenwood Footrace · Volume XXX, No. 8 Kenwood Footrace ... Val Sell handed out...
26
EMPIRE RUNNERS NEWSLETTER, August 2005 www.empirerunners.org Newsletter August 2005 Volume XXX, No. 8 www.empirerunners.org Kenwood Footrace Brad Poore and Cathy DuBay Dominate Field!! Bill Bushnell and Kim Conley take honors in short race! Race Day Coverage! Stories! Plus more Photos inside! Complete Results www.empirerunners.org Salmon Creek Beach Runs Sunday August 7 th at 10am See inside for details on this fun event!! Eventual winner Brad Poore (316) at the start of the race. Cathy DuBay in the home stretch.
Transcript of Volume XXX, No. 8 Kenwood Footrace · Volume XXX, No. 8 Kenwood Footrace ... Val Sell handed out...
EMPIRE RUNNERS NEWSLETTER, August 2005
KenwoodBrad Poore and Cathy
Bill Bushnell and Kim Con
.
Newsletter August
2005 Volume XXX, No. 8
www.empirerunners.org
Footrace DuBay Dominate Field!! ley take honors in short race!
-Salmon Creek Beach Runsth
.
Cathy DuBay in the home stretch
Eventual winner Brad Poore (316) at the start of the race
Race Day Coverage!
Stories!
Plus more Photos inside!
Complete Results www.empirerunners.org
www.empirerunners.org
Sunday August 7 at 10am See inside for details on this fun event!!
The Prez Sez
E
KKhsAyrwrlBIwatahtpfsafytBcmacYyaBwCwcaRy P
June Empire Runners Club Meeting Minutes
MPIRE RUNNERS NEWSLETTER, August 2005 www.empirerunners.org
enny rocks! Down Town Kenny Brown is now enwood Kenny. In his debut as race director Kenny as had the misfortune to have so many runners how up that he ran out of both shirts and glasses. nd not because he didn’t order enough. For those of ou who haven’t heard we had the largest turn out on ecord at the Kenwood Footrace. 1,046 finishers, hich likely portents to something in excess of 1,100
egistrants. Personally, I think it is just because they ike Kenny. But what’s not to like (attributed to Kathy isordi).
think that it is time to take a look at the agenda that as proposed back at the beginning of this dministration and ask yourself, “is this executive
eam all that it is cracked up to be?” I think you will gree that it is well cracked up. And furthermore, ave we really accomplished anything? Well, I set out o have some fun so things seem to be going articularly well from my perspective. But, seriously olks, …well forget it, …I don’t really want to be erious. There is enough of that going on in the world s it is. Better yet, go for a run. Start getting in shape
or cross-country. By the time that this newsletter is in our hands we will be only a few weeks away from he first meet. What can be better than that? ut, there is still time to make a difference, to make a ontribution to your club. Mark your calendar and ake it a point to attend one meeting between now nd the end of the year. We would love to see every lub member once between now and December 31st. es, I am referring to you sluggards that think that our life is so important that you can’t give up 2 hours year, DO IT NOW! efore you come to the meeting go to ww.empirerunners.org and read Agenda 05. ome prepared to discuss your thoughts about hat Empire Runners is and should be. That is a
hallenge to each of you to get off your tail, put way your apathy and do something for Empire unners, the club that does so much more for ou than you have ever done for the club.
rez Mojo
On behalf of president John Royston, vice-president Val Sell called the June 2005 meeting of the Empire Runners to order at 6:39pm on June 23th, 2005. Secretary's Report: Secretary Lars Andersen read the minutes from the May 2005 club meeting. They were approved as read. Treasurer's Report: On behalf of treasurer Michelle McConnico, Val Sell reported on the club's finances. Starting balance $3,968.00. Ending balance $3,691.00. There was a question about a whether a $1,000 payment to Kenwood Pillowfights was the total cost or just a partial payment. Race director Kenny Brown explained that the total cost was $3,000 in 2004, is $3,250 in 2005, and will be $3,500 in 2006. There was some discussion about this. There is a rumor that the Kenwood Pillowfights might not want a race in future years. Given the steep recent rate hikes, it was proposed to establish a committee to look at the financial prospects for the race in the next three to five years. This would be separate from the committee actually putting on the race and will be discussed at a future club meeting. Recent Events: Fitch Mountain Footrace: Tori Meredith reported that the Empire Runners volunteers were wonderful. Dipsea: Eric Downing ran it. He fell and got poison oak, so it was a great success. Brian Purcell and Jerry Lyman got black shirts. Summer Track Series Meet #1: There were lots of runners, and it went well.
Meeting Minutes (cont.) Pacific Sun 10K: Several people ran the race. Upcoming Events:
EMPIRE RUNNERS NEWSLETTER, August 2005 www.empirerunners.org
Summer Track Series. Every other Wednesday. Sugarloaf Summer Solstice Relay: July 15th. Cross Country Meeting: July 30th. A potluck barbeque will follow the meeting. Salmon Creek Beach Run: August 7th. New this year is a 2-mile option, but Grand Prix points will only be awarded for the 5-mile race. Cross Country Opener at Santa Cruz: August 27th. Like last year, camping will be arranged. Old Business: Alec Isabeau had suggested at a previous meeting that the Kenwood Volunteer's Barbeque could be combined with the Sugarloaf Summer Solstice Barbeque. Race director Kenny Brown said he thought this was already a done deal. Tori Meredith presented some preliminary ideas for an Empire Runners license plate frame. The committee consisting of Jon Hermstad, Val Sell, and Tori Meredith will propose a design and a business model at the next club meeting. The discussion about Bob Finlay's proposal to change the current raffle/drawing was postponed to the next meeting. New Business: Larry Meredith has been doing some Kenwood promotion on KZST and was the star of "Battle of the Sexes." Val Sell handed out some material about the movie "Racing against the Clock" and about the program "Running Well" thru which nonprofit organizations can get a 50% refund on a limited selection of running shoes and apparel. Val Sell will contact Amanda DeMartino to find out if it would be feasible to show the movie at a future club meeting. Personal trainer Cassandra Lund from Montecito Health Club had offered a one-hour core training class for club members. Tori Meredith had followed up with Cassandra and said it would be either a Saturday or a Sunday afternoon. A quick show of hands showed equal support for Saturday and
Sunday. Tori will pick a date/time in August and announce it in the next newsletter. Kenny Brown reported that he was looking for volunteers to help with Kenwood on July 4th. Shelly Lydon will talk about triathlons at the next club meeting. Val Sell reported that there will be a runner's slide show at the July club meeting and that State Parks Archeologist Breck Parkman will speak at the August club meeting. Raffle/Drawing: Raffle: Dave DeSelle ($15). Drawing: Chris Mason ($20, not present). Newsletter: The July 2005 newsletter was folded, stapled and stamped. Attendance: Lars Andersen, Danger!, Cathy DuBay, Steve Cleal, Bob Shor, Don Sampson, Super G, David DeSelle, Gregg Jennings, 409, Bob Finlay, Larry Meredith, Tori Meredith, Val Sell, Kenny Brown, Kathy Bisordi. Respectfully submitted, Lars Andersen Slower Runners DO Exist As we were running this morning a lady approached Amy and asked if we were a group of runners that met regularly. She was looking for a group to run with and felt that the Empire Runners were too fast. What she did not realize was that most of us running were Empire Runners. What many people don't know is that not all Empire Runners run fast. People are afraid to come join us because they think you have to be fast to be an Empire Runner. This is not what we want to portray and in fact, the club has been active in getting hikes/walks together for walkers. However, there is a group of us that meet here and there through-out the week. Locations change and the number of us running change. What remains the same though is that we always run where the 8:30 Sunday morning scheduled run is.
Slower Runners DO Exist (cont.)
E
Cbc7cwnm La
KI AavtEtpBsltTprsGtsthtt
(in return for his considerable help, Empire Runners officiated at the bike-to-run transition station of the Vineman in 1994 & 95). There were many other members of the cast and about 8-900 runners that
MPIRE RUNNERS NEWSLETTER, August 2005
urrently we run etween 4 - 6 miles at a 10-12 minute pace. The one atch.....we run at :00 a.m. If you are interested in joining us, please ome. Anyone is elcome. Once we meet you we can exchange umbers or emails and get you ore involved with us.
isa Anderson and the others that know "Walking is pace"
enwood t Just Keeps getting better
fter running the Kenwood 3k course I wandered bout watching Empire Runners going about the arious tasks associated with hosting this event. I hought back to that fateful day back in 1994 when mpire Runners were first approached with the offer
o take on Fred Kenyon’s Kenwood Footrace. The rospect of taking on a task that big was pretty scary. ut having held yard sales to raise cash to help upport our cash-starved club and the prospect of osing one of the great 10ks in the region was more han equal to the sweaty palms and quivering belly. he people that came together to make the transition ossible were incredible. Pam Horton took on egistration. We had the usual suspects at the tart/finish Bob Shor and Doug Courtemarche. Peter uerrini stepped up to handle the timing (thanks to
his crew, for the first time in memory, the race tarted on time and had accurate results by the time he last finisher was in). Larry and Tori Meredith andled the course and Russ Pugh, the founder of
he Vineman Triathlon, loaned us the finish line ower/chute and the crew to build and disassemble it
made the whole thing roll. Since that day the race has enjoyed many directors. I say enjoyed because each of them has brought continued success along with their individual styles and imprints. We have recently heard rumor that this is the longest, continuously contested 10k race in California. I do not know who is the authority that can substantiate that but at 34 years old, I am going to choose to believe it until shown otherwise. Over those years hundreds of volunteers have helped. Many club members and community-based volunteers have come and gone. Many of these people we know or have known but there are a few names that you very likely have never heard. Those names are George and Greta MacLeod, Ed Gieb and William Schlangen. These people, who don’t show up on club rosters or sign up runners or hand out glasses, are every bit as important to the success of this event as the volunteers that we see all over on race day. These are the landowners that have, year after year, given their permission to run the race through their ranch lands. On behalf of Empire Runners, I extend the deepest thanks and gratitude for the friendly, community spirit of these fine people. George and Greta have owned their land since 1974. As race day approached George contacted Race Director Kenny Brown to make sure that we had not some how left them out of the race day plan, pointing out that this was the 31st year that the race was part of their family’s 4th of July and “We would really miss the runners going through our ranch. It is tradition for our family.” Just as celebrating the 4th of July is a great American tradition, the Kenwood Footrace is a great Sonoma County tradition, and for the last 11 years it has been an Empire Runners tradition. Going forward, Empire Runners hope to add another 34 years to of running to the 4th of July family traditions for the MacLeod, Gieb and Schlangen families. Just to be sure George, the runners would sorely miss the hospitality of the MacLeods and their good neighbors.
Lisa Anderson (closest to camera) at Kenwood
www.empirerunners.org
Kenwood Footrace by Kenny Brown
Prolog
Late last year I was asked to be the race director or this years Kenwood Footrace. I had been assured that I was not going to be left to put on the race without help from veteran organizers. At times the one thing that kept me sane was that I knew that I had help in people who have been doing this for years. Doug Courtemarche, Bob Shore, Peter Guerrini, Bob Finlay, Pete Sweeney, Lisa Isabeau and other veterans of Kenwood. Being past race directors, Dan Preston and Jerry Lyman were very helpful in providing me with information about what had to be done and what to expect.
I was told that I was looking a little to calm. little did they know that i was very nervous on the inside. I spent the time worrying about almost everything. I had been told that that was my job was “to worry” that everything would turn out. This comment came after I sent some semi-frantic e-mails wondering if we were going to have enough tables. Knowing that I had a large and experienced group of people helping to insure that the race went smoothly helped.
A week before the race I was worried that we would not have enough runners and that this would do down as one of the lowest participations in Kenwood history. By the end of the first day of Registration in Fleet Feet I started to worry about “what if we have to many ?”.
Race morning-
Thanks to Lisa “the registration nazi” race day registration went smooth. Along with the Typists to enter all 400 race day entrants into the computer. Mother nature even did her part by making sure it wasn’t to hot for July (she did let us know that she was still in control by throwing in some rain the week before).
And now a word form our Sponsors......
The Kenwood Footrace would not be as successful as it is without the help of the following sponsors.
The Press Democrat and KZST/KJZY donated thousands of dollars in the form of advertising and promoting. Sir Speedy donated the mailers and Registration flyers. Fleet Feet Sports hosted the in-store registration, provided a mailing address for the club, paid for a portion of the finishers mugs along with Third Street Ale works, and in partnering with New Balance provided bib numbers, prizes and the volunteer T-shirts. La Crema Winery and Mombo’s Pizza provided race prizes. Culligan and Safeway provided refreshments for after the race.
Orco Coline. Ripdirectly toAthletic Fhappenedof the num
And They
Bob Shorheaded drunning ingoing thein time to try to conwith havinroads.
My new wout of theran out othinking vthe finishfrom the d
EMPIRE RUNNERS NEWSLETTER, August 2005
Brad Poore Powers home in a blistering 32:38 Photo courtesy of Craig Stern
nstruction donated materials for the finish tide Construction also donated $1000 the Sonoma State University Track and XC oundation. Again the race couldn’t have without these sponsors help and the help erous volunteers.
‘re Off-
got the races of on time. 457 3K runners own Warm Springs Road. Bob was spotted the opposite direction to shouts of “Your
wrong way !!!” He made it to the 10K start send off the 607 other runners who opted to quer the hills of Lawndale and Shults along g the privilege to run over some vineyard
orries were just about to come true. We ran 1000 race T-shirts and Glasses. We almost f drinking cups but thanks to some quick olunteers they came up with an idea to use er mugs and then found some extra cups epths of the ER trailer.
www.empirerunners.org
Kenwood Footrace (continued)
Experience Over Youth
On the mens side Bill Bushnell showed the youngsters how it is done by winning by 14 seconds in a time of 9:22. In Bills wake was a quartet of runners led by Cary Mathews (9:36), Alex Harkins (9:38), Michael Brew (9:39), and Brendan Scanlon (9:41).
Kim Conley Again
Since 2001 Kim Conley has been the first women to cross the finish line in the 3K (no one has had a winning streak that long). Her Time of 10:59 moves her up to 13th on the all time list. Kristen Sanzari finished 2nd in 11:50, 9 seconds ahead of Niki Myles. Anita Crowley rounded out the top 4 in 12:08.
Run Away Winner
Shortly after the start Brad Poore (from Hillsborough and a former teammate of last years winner Steve Lorie) took the lead and went on to run unchallenged to time of 32:38 good for 18th on the all-time list. He was followed by Matt Blanchard who ran 34:09 for a 29 sec. PR. KC Cody finished not far behind in 3rd with a time of 34:17. Rounding out the top 4 was John Litzenberg in 34:47 (that is his 14th top 10 finish).
Cathy Is Back
On the women's side Cathy DuBay finished first overall for the 7th time since 1992 in a time of 40:03 out distancing 2nd place Trina Cox by 19sec. Hilary Bartels finished in 41:39 With Lissette Gragg
rounding out the top 4 in 43:02.
Results can be found on the Empire Runners website www.Empirerunners.org
ank you to all who helped.
Roger Anawalt – 85 Years Young
All photos this
Th
page courtesy of Craig Stern
Darryl Beardall gets a little company on his way
EMPIRE RUNNERS NEWSLETTER, August 2005
Liz Sinna headin’ for the finish
www.empirerunners.org
Kenwood Memories 2005
Photo courtesy of Eric Nordvold
Photos courtesy of Dave DeSelle
MEN
WO
MEN
Pl
ace
Tim
e N
ame
Year
Pl
ace
Tim
e N
ame
Year
1
31:0
6 K
evin
Jon
es
86
1 36
.:55
Eliz
abet
h Za
rago
sa
98
2 31
:13
Jim
Nuc
cio
77
2 37
:20
Lesl
ie M
cMul
len
84
3 31
:43
John
Mor
se
92
3 37
:30
Suz
y Jo
nes
96
4 31
:57
Col
in D
avid
son
87
4 37
:37
Cat
hy D
ubay
99
tie
Tim
Min
or
87
5 37
:40
Peg
gy S
myt
he
85
6 32
:02
Noe
l Ber
kele
y 89
tie
Kyr
a S
lade
00
7
32:0
4 D
avid
Roy
al
82
7 37
:57
Mic
helle
Per
ry
82
8 32
:05
Dan
ny A
ldrid
ge
92
8 38
:27
Lisa
Gon
zale
s 86
9
32:1
6 R
on E
lijah
74
9
38:4
0 N
ancy
Val
lanc
e 93
tie
Jerr
y D
rew
84
10
38
:45
Val
erie
Jen
sen
87
11
32:2
0 B
rian
Max
wel
l 77
11
38
:54
Kat
hy D
alto
n 85
12
32
:22
Hec
tor D
elga
do
00
12
39:0
3 B
ecky
Sim
mie
81
13
32
:24
Aar
on P
iers
on
96
13
39:0
6 P
hylli
s B
lanc
hard
03
14
32
:26
Ken
Kyt
e 96
14
39
:11
Sar
a B
ei
98
tie
E
d B
ombe
r 82
15
39
:18
Apr
il P
ower
s 99
16
32
:31
Phi
l B
ella
n 89
16
39
:24
Mic
helle
Tan
i 89
17
32
:34
Ken
ny B
row
n 93
17
39
:25
Trin
a C
ox
97
18
32:3
8 B
rad
Poo
re
05
tie
M
ary
Faga
n 02
19
32
:39
Jim
Bow
ers
82
19
39:2
8 E
lizab
eth
Mos
ier
88
20
32:4
1 D
on M
akel
a 74
20
39
:37
Lura
Dam
iano
91
21
32
:51
Ron
Way
ne
75
21
39:4
2 Li
sa G
eoffr
ion
95
tie
E
ric W
alke
r 97
22
39
:53
Dan
a Fl
int
81
23
32:5
7 R
uss
Knu
dsen
80
23
39
:54
Sha
nnon
Sw
eene
y 92
24
32
:59
Em
ery
Mitc
hell
89
tie
La
ura
Sta
nfie
ld
96
25
33:0
4 H
ersh
Jen
kins
80
25
40
:01
Rob
in S
tova
ll 91
26
33
:10
John
Mum
m
90
26
40:1
0 K
eri N
elso
n 03
tie
Sta
cy V
an H
orn
87
27
40:1
5 S
haw
n R
yan
88
tie
S
teve
Lau
rie
04
tie
P
at E
nglis
h 91
29
33
:13
Jack
Bel
lah
74
29
40:1
7 W
ink
Lusk
in
89
tie
M
ike
Will
iam
s 98
30
40
:18
Lori
Sha
noff
80
31
33:1
4 P
eter
O'R
eilly
85
31
40
:27
Ann
Fen
wic
k 81
32
33
:15
Dar
ryl B
eard
all
75
tie
K
atie
Fon
tana
98
tie
Trev
or S
yber
t 97
33
40
:28
Eile
en V
ukic
evic
h 95
34
33
:18
John
Litz
enbe
rg
98
34
40:2
9 M
aure
en D
oyle
89
35
33
:19
Dan
Bre
cht
96
35
40:3
0 M
ary
Ste
er
85
36
33:2
3 R
ober
t Bru
nken
81
tie
Ste
phan
ie B
row
n 98
37
33
:24
Josh
Bob
iak
02
37
40:4
1 V
aler
ie S
ell
02
38
33:2
7 D
arre
n G
eorg
e 77
38
40
:44
Cat
hy C
hesk
y 94
tie
Ty S
trang
e 95
39
40
:46
Mon
ica
Tow
nsen
d 93
40
33
:28
Alla
n S
mith
84
tie
Mar
ibet
h D
uffy
85
tie
Jim
Noo
nan
82
41
40:4
7 M
ered
ith R
oger
s 00
42
33
:29
Rud
i Bal
li 82
42
40
:55
Sar
ah G
ibso
n 98
43
33
:30
Chr
is T
urne
y 85
43
40
:56
Pam
Pur
cell
82
44
33:3
1 R
ober
t Ale
xand
er
84
44
41:0
0 D
ana
Hoo
per
79
tie
B
ob G
rubb
s 74
tie
Tany
a Fr
eder
icks
04
46
33
:35
Tim
Wal
len
90
46
41:0
2 S
arah
Hal
las
97
47
33:3
8 E
ric J
. Boh
n 95
47
41
:03
Eve
Pel
l 86
48
33
:39
Tad
Wol
iczk
o 76
48
41
:06
Chr
istie
Pat
ters
on
84
49
33:4
0 R
icha
rd F
lore
s 98
49
41
:10
Cin
di V
an N
atta
86
50
33
:44
Gen
e Fi
tzge
rald
75
50
41
:11
She
lly L
ydon
97
tie
Jaco
b B
usie
nei
03
51
41:1
5 Li
sa Y
oum
ans
90
MEN
WO
MEN
Pl
ace
Tim
e N
ame
Year
Pl
ace
Tim
e N
ame
Year
52
33
:45
Wer
ner S
cher
rer
88
52
41:1
7 Li
sa G
ay
93
53
33:5
0 B
utch
Ale
xand
er
84
53
41:2
2 Je
nny
Bid
dulp
h 85
tie
Tim
Har
vey
87
54
41:2
4 A
udre
y S
chrif
t 92
tie
Jim
Mal
lory
97
55
41
:26
Sal
ly C
atal
do
94
56
33:5
1 K
im S
chau
rer
80
56
41:2
8 D
erry
Elij
ah
80
tie
R
icky
Esp
onda
95
tie
Jenn
y A
ldrid
ge
01
58
33:5
2 S
cott
Pie
ce
92
58
41:3
0 M
ary
Mal
oney
82
59
33
:54
Todd
Ste
vens
93
tie
Kirs
ten
Kem
po
02
tie
Te
d P
awla
k 87
60
41
:33
Sar
a Ja
kel
93
61
33:5
7 M
arc
Zibl
att
84
tie
N
icol
e La
Fren
iere
97
62
33
:59
Wey
mou
th K
irkla
nd
79
62
41:3
4 V
icki
Cha
se
86
63
34:0
0 R
ory
Inga
lis
84
63
41:3
6 S
ally
Mer
tes-
Sto
ne
87
64
34:0
3 E
ric A
llen
89
64
41:3
9 H
ilary
Bar
tels
05
65
34
:05
Gar
y To
wne
92
65
41
:40
Hea
ther
Cup
p 94
66
34
:09
Mat
t Bla
ncha
rd
05
66
41:4
2 A
my
Rob
inso
n 02
67
34
:10
And
y C
liffo
rd
77
67
41:4
3 N
ika
Hor
n 85
tie
Ste
ve G
uerr
ini
95
68
41:4
6 Le
slie
Coh
en
83
69
34:1
1 La
nce
Lenn
ier
88
69
41:5
7 K
elly
Rid
gway
97
70
34
:12
Bob
Dar
ling
73
70
41:5
8 D
omin
ique
Ser
rra
95
tie
S
teve
Otta
way
85
71
41
:59
Mar
yann
Ray
mon
d 00
tie
Kev
in G
irt
98
72
42:0
0 K
im R
eink
ing
82
73
34:1
3 C
hris
Gas
ton
96
73
42:0
1 H
eidi
Hel
vest
ine
02
74
D
ale
Ric
hard
91
74
42
:06
Kim
Rup
ert
83
75
34:1
4 D
oug
Rus
tad
72
tie
S
usan
Neh
se
87
76
B
ill M
arty
79
76
42
:07
Bet
hany
Con
ybea
n 97
77
34
:15
Pet
e S
wee
ney
91
77
42:0
8 B
arba
ra G
erin
ger
86
tie
C
hris
Mey
ers
96
tie
Li
sa C
orbe
tt 89
tie
Mec
konn
en F
ekad
u 98
79
42
:09
Kat
hryn
Ran
kin
78
80
34:1
7 K
elsy
Cod
y 05
80
42
:10
Car
a Fr
eita
s 96
81
34
:18
Sea
n Fi
tzpa
trick
93
81
42
:12
Tess
Kam
pann
86
82
34
:21
Jaco
b C
ande
laria
95
tie
Cel
ine
Per
rot-J
ohns
on
99
83
34:2
2 G
ary
Sin
ger
74
83
42:1
5 Ja
nice
Min
or
97
tie
M
att L
aye
02
84
42:2
0 B
eth-
Ann
McI
ntos
h-K
ing
87
85
34:2
3 N
ick
Vog
t 74
85
42
:26
Bird
And
erso
n 84
tie
Tony
Bur
ke
84
86
42:2
8 C
hery
l Cla
nton
86
87
34
:24
Dan
ny M
cCol
loug
h 88
tie
Elia
Her
nand
ez
88
88
34:2
5 A
rman
d M
oren
o 78
88
42
:29
She
rri M
inkl
er
84
tie
S
haw
n P
hilli
ps
88
89
42:3
1 E
va G
ut
01
90
34:2
8 M
ike
Forn
acia
ri 74
90
42
:32
Laur
ie R
iebe
ling
89
tie
M
ike
Wrig
ht
78
tie
K
erry
Pau
deit
97
92
34:3
1 P
at M
iller
78
92
42
:33
Sha
wn
Abb
ot
86
tie
D
an P
rest
on
81
93
42:3
5 N
atal
ie S
imi
98
94
34:3
3 Te
rry
Pin
tane
82
94
42
:37
Lari
Nus
inov
90
tie
Dar
ryl Z
apat
a 77
95
42
:44
Vic
ki F
renc
h 84
tie
Tom
Mac
ken
86
96
42:4
6 N
eve
Zwag
erm
an
89
tie
V
ladi
mir
Zasz
imzc
uk
97
97
42:5
0 C
indi
Cha
se
86
98
34:3
6 Ji
m C
ough
lin
91
tie
P
aula
Rea
ding
91
99
34
:37
Loui
s Te
rron
es
92
99
42:5
3 M
arga
ret O
akes
81
10
0 34
:41
Ric
hard
Dun
n 84
10
0 42
:56
Vic
toria
Far
rell
90
Ken
woo
d 10
K A
ll-Ti
me
100
Bes
t Tim
es
Ken
woo
d Fo
otra
ce 1
0K C
ham
pion
s
M
EN
WO
MEN
Ye
ar
Nam
e Ti
me
N
ame
Tim
e 20
05
Bra
d P
oore
32
:38
C
athy
DuB
ay
40:0
3 20
04
Ste
ve L
aurie
33
:10
Ta
nya
Fred
ricks
41
:00
2003
Ja
cob
Bus
iene
i 33
:44
P
hylli
s B
lanc
hard
39
:06
2002
Jo
sh B
obia
k 33
:24
C
athy
DuB
ay
38:2
0 20
01
Ken
ny B
row
n 33
:38
Je
nny
Ald
ridge
41
:28
2000
H
ecto
r Del
gado
32
:22
K
yra
Sla
de
37:4
0 19
99
Mik
e W
illia
ms
35:2
3
Cat
hy D
uBay
37
:37
1998
M
ike
Will
iam
s 33
:13
E
lizab
eth
Zara
gosa
36
:55
1997
E
ric W
alke
r 32
:51
C
athy
DuB
ay
37:3
8 19
96
Aar
on P
iers
on
32:2
4
Suz
y Jo
nes
37:3
0 19
95
Ken
Kyt
e 32
:29
C
athy
DuB
ay
39:2
8 19
94
Dan
ny A
ldrid
ge
32:3
4
Cat
hy D
uBay
38
:38
1993
Ti
m M
inor
32
:33
N
ancy
Val
lanc
e 38
:40
1992
Jo
hn M
orse
31
:43
C
athy
DuB
ay
38:5
8 19
91
Tim
Min
or
32:2
4
Lura
Dam
iano
39
:37
1990
Jo
hn M
umm
33
:10
Le
slie
McM
ulle
n 29
:08
1989
N
oel B
erke
ley
32:0
2
Mic
helle
Tan
i 39
:24
1988
W
erne
r She
rrer
33
:45
E
lizab
eth
Mos
ier
39:2
8 19
87
Tim
Min
or
31:5
7
Peg
gy S
myt
he
37:4
3 tie
C
olin
Dav
idso
n 31
:57
19
86
Kev
in J
ones
31
:06
Li
sa G
onza
les
38:2
7 19
85
Pet
er O
'Rei
lly
33:1
4
Lesl
ie M
cMul
len
37:3
1 19
84
Jerr
y D
rew
32
:16
Le
slie
McM
ulle
n 37
:20
1983
Jo
hn M
orse
32
:27
K
im R
uper
t 42
:06
1982
D
avid
Roy
al
32:0
4
Mic
helle
Per
ry
37:5
7 19
81
Dav
id R
oyal
33
:10
B
ecki
e S
imi
39:0
3 19
80
Rus
s K
nuds
en
32:5
7
Lori
Sha
noff
40:1
8 19
79
Kev
in J
ones
32
:31
D
ana
Hoo
per
41:0
0 19
78
Dav
id R
oyal
33
:56
K
athr
yn R
anki
n 42
:09
1977
Ji
m N
ucci
o 31
:13
C
aron
Sch
aum
berg
44
:09
1976
Ta
d W
olic
zko
33:3
9
Cat
hy C
oulm
an
44:5
7 19
75
Jim
Nuc
cio
31:2
5
Kat
hy C
oste
lla
43:0
6 19
74
Jim
Nuc
cio
32:1
6
Jody
Gar
rard
46
:17
tie
Ron
Elija
h 32
:16
19
73
Jim
Nuc
cio
33:4
5
Toni
Fitz
patri
ck
1:01
:55
1972
D
oug
Rus
tad
34:1
4
Eliz
abet
h S
taffo
rd
1:00
:09
Mos
t 10
K W
ins
M
en
Jim
N
ucci
o 4
Tim
M
inor
3
Dav
id
Roy
al
3 Ke
vin
Jone
s 2
John
M
orse
2
Mik
e W
illiam
s 2
Eve
ryon
e E
lse
1
Wom
en
Cat
hy
Dub
ay
7 Le
slie
M
cMul
lin
3 E
very
one
Els
e 1
M
ost 1
0K T
op-1
0 Fi
nish
esM
en
John
Li
tzen
berg
14
Bu
tch
Alex
ande
r 10
D
an
McC
ullo
ugh
10
Ken
ny
Bro
wn
9 D
arry
l Be
arda
ll 8
Tim
M
inor
7
Terry
Pi
ntan
e 6
Eric
W
alke
r 6
Jim
B
ower
s 4
Jim
N
oona
n 4
Ric
ky
Espo
nda
4 Ji
m
Nuc
cio
4 Er
ic
Bohn
4
Dav
id
Roy
al
4
Wom
en
Cat
hy
DuB
ay
14
Val
erie
S
ell
8 Le
slie
M
cMul
lin
7 R
obin
St
oval
l 6
Pegg
y Sm
ythe
6
Win
k Br
agso
n 6
She
lly
Lydo
n 5
Eve
P
ell
4 Te
ss
Kam
pman
n 4
Vic
ki
Bro
wn
4 Ka
thy
Van
Rip
er
4 B
ecki
e S
imm
ie
4 La
ura
Stan
field
4
Any
Err
ors?
Er
rors
are
inev
itabl
e. I
f yo
u no
tice
any
mis
take
s or
inac
cura
cies
, ple
ase
cont
act J
erry
Lym
an, 5
27-
9020
, pig
fete
@ao
l.com
.
Ken
woo
d 10
K A
ge-g
roup
Div
isio
n To
p 20
Tim
es19
& U
nder
MEN
Wom
en
Pl
ace
Tim
e N
ame
Year
Pl
aceT
ime
Nam
e Ye
ar
1 32
:27
John
Mor
se
83
1
38:4
5 V
aler
ie J
ense
n 87
2
32:3
1 K
evin
Jon
es
79
2
38:5
4 K
athy
Dal
ton
85
3 33
:10
Sta
cy V
an H
orn
87
3
39:0
6 P
hylli
s B
lanc
hard
03
tie
John
Mum
m
90
4
39:1
1 S
ara
Bei
98
5
33:1
9 D
an B
rech
t 96
5 39
:25
Trin
a C
ox
97
6 33
:24
Josh
Bob
iak
02
6
39:5
3 D
ana
Flin
t 81
7
33:5
6 D
avid
Roy
al
78
7
40:1
8 Lo
ri S
hano
ff 80
8
34:0
1 E
ric W
alke
r 88
8 41
:10
Sar
ah H
alla
s 96
9
34:0
3 Ji
m N
oona
n 79
9 41
:28
Jenn
y A
ldrid
ge
01
10
34:1
1 La
nce
Lenn
ier
88
10
41
:30
Mar
y M
alon
ey
82
11
34:1
4 Jo
hn L
itzen
berg
88
11
41:3
3 S
ara
Jake
l 93
12
34
:17
Kel
sey
Cod
y 05
tie
N
icol
e La
Feni
ere
97
13
34:2
2 G
ary
Sin
ger
74
13
41
:42
Am
y R
obin
son
02
14
34:3
3 M
ekon
nen
Feka
du
96
14
41
:43
Nik
a H
orn
85
tie
To
m M
acke
n 85
15
42:0
0 K
im R
eink
ing
82
tie
V
ladi
mir
Zasz
imzc
uk97
16
42:1
0 C
ara
Frei
tas
96
17
34:2
5 A
rman
d M
oren
o 78
17
42:2
9 S
heri
Min
kler
84
18
34
:40
Sha
wn
Phi
llips
87
18
42
:31
Eva
Gut
01
tie
Mat
hew
Bla
ncha
rd
03
19
42
:45
Ker
i Nel
son
98
20
34:4
1 R
icha
rd D
unn
84
20
42
:46
Nev
e Zw
ager
man
89
40-4
9
M
EN
W
omen
Plac
e Ti
me
Nam
e Ye
ar
Plac
eTim
e N
ame
Year
1
32:3
9 Ji
m B
ower
s 82
1 39
:16
Lesl
ie M
cMul
len
92
2 33
:40
Ric
hard
Flo
res
97
2
39:1
8 A
pril
Pow
ers
99
3 33
:58
Tim
Min
or
03
3
40:0
3 C
athy
DuB
ay
05
4 34
:33
Dar
ryl B
eard
all
78
4
41:0
3 E
ve P
ell
86
5 34
:48
Dan
Pre
ston
82
5 41
:20
Win
k B
ragd
on
95
6 34
:58
Ron
Sm
ith
89
6
41:2
6 S
ally
Cat
aldo
94
7
35:1
7 Ty
Stra
nge
03
7
41:3
9 H
ilary
Bar
tels
05
8
35:1
9 B
utch
Ale
xand
er
93
8
41:5
8 La
ura
Stan
field
01
9
35:2
0 Ji
m M
oore
81
9 42
:53
Mar
gare
t Oak
es
81
10
35:2
1 R
oger
Bry
an
80
10
42
:56
Mar
yann
Ray
mon
d 03
11
35
:22
Tom
Kirs
chne
r 81
11
43:0
3 Ja
mie
Ber
ns
99
12
35:2
8 R
oger
Dan
iels
79
12
43:0
7 H
azel
Woo
d 92
13
35
:43
Geo
rge
Fraz
ier
87
13
43
:12
Sus
an M
itche
ll 80
tie
Fran
k R
uona
89
14
43:1
5 B
arba
ra M
agid
85
15
35
:46
Ala
n C
arr
98
15
43
:22
Jane
t Buc
kend
ahl
82
16
35:4
9 Jo
n M
acph
erso
n 86
16
43:3
8 Ja
net F
eldm
an
03
17
36:0
3 Lo
uis
Gar
cia
98
17
43
:45
Jani
ce M
inor
00
18
36
:04
Kei
th K
riege
r 87
18
43:5
3 C
aron
Sch
aum
berg
85
19
36:0
5 G
reg
Nac
co
01
19
43
:55
Ann
e N
eele
y 79
20
36
:06
Bill
Jens
en
75
20
44
:10
Pam
Pur
cell
90
50
-59
MEN
Wom
en
Pl
ace
Tim
e N
ame
Year
Pl
aceT
ime
Nam
e Ye
ar
1 35
:57
Jim
Bow
ers
92
1
43:0
2 Ja
mie
Ber
ns
02
2 36
:15
Cra
ig R
olan
d 85
2 43
:12
Ann
e M
arie
Von
Hoe
ne95
3
36:2
0 D
arry
l Bea
rdal
l 88
3 43
:26
Eve
Pel
l 88
4
36:4
1 S
teve
Lyo
ns
92
4
46:1
5 E
dda
Stic
kle
93
5 36
:59
Dan
Pre
ston
94
5 46
:29
Sus
an T
rott
87
6 37
:35
Jon
Mac
pher
son
95
6
46:3
9 P
am H
orto
n 96
7
37:3
7 M
ort G
ray
85
7
47:1
2 H
azel
Woo
d 01
8
37:4
0 Je
rry
Lym
an
99
8
49:1
0 R
andy
Sch
lesi
nger
97
9 37
:49
Fran
k R
uona
97
9 50
:10
Kim
Willi
ams
01
10
37:5
8 B
ob B
arbe
r 89
10
50:2
3 M
ary
Alla
ire
98
11
37:5
9 R
uss
Kie
rnan
88
11
50:3
1 A
nn H
ardh
am
97
12
38:1
2 Ji
m G
ibbo
ns
98
12
51
:22
Joan
Sm
ith
01
13
38:3
3 B
utch
Ale
xand
er
03
13
51
:36
Gay
le M
urph
y 98
14
38
:41
Mar
tin J
ones
93
14
52:0
1 M
ayre
ne B
ates
88
15
38:4
6 Ji
m W
illiam
s 91
15
52:1
8 M
aj-B
ritt M
obra
nd
90
16
39:0
7 N
orm
Gou
ld
99
16
52
:29
Mar
yelle
n R
udee
99
17
39
:31
Ric
k N
iles
97
17
52
:33
Gay
le B
urns
00
18
39
:34
Kei
th K
reig
er
98
18
52
:43
Jane
t Cai
n 05
19
39
:53
Geo
rge
Fraz
ier
97
19
52
:44
Joyc
e B
enne
tt 95
20
40
:05
Don
Pic
kett
81
20
52
:45
Jane
t Cai
n 02
60-6
9
MEN
W
omen
Plac
e Ti
me
Nam
e Ye
ar
Pl
ace
Tim
e N
ame
Year
1
40:2
5 C
raig
Rol
and
95
1
43:3
5 S
hirle
y M
atso
n 01
2
42:0
6 R
uss
Kie
rnan
00
2 47
:41
Eve
Pel
l 99
3
42:3
4 D
arry
l Bea
rdal
l 97
3 49
:43
Edd
a St
ickl
e 02
4
42:5
8 M
ike
Rep
p 03
4 53
:47
Kay
Atk
inso
n 80
5
43:0
7 G
ard
Leig
hton
99
5 56
:18
Shi
rley
Fee
05
6 43
:21
Jack
Bur
ns
03
6
56:2
7 K
athr
yn K
ettle
r 05
7
43:3
7 P
aul R
eese
83
7 57
:14
Kat
herin
e S
inge
r 03
8
43:3
9 B
rend
an H
utch
inso
n04
8
1:00
:08
Judy
Lin
dber
g 96
9
43:4
2 M
ort G
ray
92
9
1:01
:18
Car
ly M
ikita
04
10
43
:57
Ral
ph H
arm
s 97
10
1:01
:27
Lois
Coo
k 92
11
45
:11
Tom
Gul
dman
98
11
1:02
:55
Mar
ia C
arls
en
84
12
45:3
0 Iv
an T
omas
i 87
12
1:03
:58
Pam
Hor
ton
04
13
45:4
1 E
arl T
urne
r 87
13
1:04
:50
Car
olyn
Mik
ita
05
14
45:4
3 A
l Bel
lon
92
14
1:
05:4
2 Ja
n S
haw
97
15
45
:59
John
Lan
der
03
15
1:
05:5
9 G
ail G
rase
r 01
16
46
:06
Bob
Cha
dwic
k 92
16
1:06
:47
Sus
an T
rott
97
17
46:0
8 R
onni
e R
ossi
02
17
1:07
:43
Sus
an S
peck
er
02
18
46:3
4 M
icha
el M
cNam
ara
03
18
1:
09:4
1 E
llen
Luca
96
19
46
:35
Len
Ger
aldi
04
19
1:10
:02
Wild
a C
olla
rd
89
20
46:3
9 R
on R
ahm
er
02
20
1:
10:3
0 M
arija
yne
Wer
neit
99
70+
M
EN
Wom
en
Pl
ace
Tim
e N
ame
Year
Plac
e Ti
me
Nam
e Ye
ar
1 48
:13
Cra
ig R
olan
d 05
1 55
:32
Aub
rey
May
nard
03
2
49:2
0 M
el S
hine
81
2 1:
11:0
7 H
elen
Kuz
iara
94
3
49:4
5 Ji
m R
ay
97
3
1:35
:08
Laur
el S
chol
es
90
4 52
:25
Mor
t Gra
y 02
4
5 53
:01
Sam
Hira
baya
shi
01
5
6
56:1
4 Te
d P
onse
tti
95
6
7
57:0
7 D
ale
Leyh
e 03
7
8 58
:30
Leo
McM
illan
00
8
9
59:0
1 C
harle
s H
artm
an
00
9
10
1:
01:3
2 C
harle
s H
oagl
and
98
10
11
1:01
:46
Gen
e S
mith
97
11
12
1:
02:3
4 To
dd E
vans
05
12
13
1:
03:0
1 R
enee
de
Fem
inis
02
13
14
1:
04:3
4 K
en M
urra
y 88
14
15
1:
04:3
5 P
aul S
choc
h 04
15
16
1:
08:0
7 D
enni
s H
assl
er
05
16
17
1:09
:12
Gilm
an J
ung
02
17
18
1:09
:22
Den
nis
Has
sler
04
18
19
1:
09:2
8 G
ene
DeS
oto
94
19
20
1:10
:07
F.K
. Cha
pler
03
20
80
+
MEN
W
omen
Plac
e Ti
me
Ye
ar
Pl
ace
Tim
e
Year
no
ne
1 1:
25:2
6 H
elen
Kuz
iara
00
W
heel
chai
r
M
EN
Wom
en
Pl
ace
Tim
e
Year
Plac
e Ti
me
Ye
ar
1 1:
30:1
8 Ja
mes
Bou
cher
84
none
KEN
WO
OD
FO
OTR
AC
E A
LL-T
IME
3K T
OP
50 T
IMES
M
EN
Wom
en
Pl
ace
Tim
e N
ame
Year
Plac
e Ti
me
Nam
e Ye
ar
1 8:
36
Chr
is G
asto
n 19
93
1
9:38
Ju
lia S
tam
ps
1996
2
8:37
D
an H
eld
1993
2 9:
49
Mel
anie
Hia
tt 19
89
3 8:
44
Dan
ny A
ldrid
ge
1993
3 9:
50
Nor
a D
oyle
19
89
4 8:
46
Bill
Bus
hnel
l 19
98
4
10:0
8 C
hris
Lun
dy
1998
5
8:52
S
teve
Gue
rrin
i 19
93
5
10:1
5 Tr
ina
Cox
19
98
6 8:
55
Kev
in S
elby
19
98
6
10:2
6 E
ileen
Vuk
icev
ich
1992
7
8:59
G
reg
Riv
era
1987
7 10
:30
Jenn
y A
ldrid
ge
2000
8
9:06
A
lex
Dan
iels
20
01
8
10:3
9 C
arol
Stu
bbs
1998
9
9:08
Jo
se L
izar
raga
19
89
tie
Lisa
Gay
19
96
tie
G
ary
Cha
rbon
neau
19
89
10
10
:44
Apr
il P
ower
s 19
91
11
9:09
P
eter
Ege
rton
1998
11
10:4
6 S
herr
i Min
kler
19
88
12
9:11
D
on N
aum
an
1988
12
10:4
9 Le
slie
McM
ullin
19
94
tie
Jo
rdan
Kin
ley
2001
13
10:5
0 K
athy
Dal
ton
1992
14
9:
12
Eric
Wal
ker
1996
14
10:5
9 K
im C
onle
y 20
05
15
9:16
K
enny
Kan
e 19
96
15
11
:00
Chr
isti
Hol
ligan
19
93
16
9:17
To
dd S
teve
ns
1998
16
11:0
2 To
by W
arde
n 19
99
17
9:19
La
nce
Lenn
ier
1987
tie
K
elly
Rog
ers
2000
tie
Jeff
Sor
knes
s 19
89
18
11
:07
Nik
a H
orn
1991
19
9:
20
Ian
Bla
ir 19
94
tie
Rob
in S
tova
ll 19
93
20
9:21
Ty
Stra
nge
1997
20
11:0
9 P
amel
a R
icha
rdso
n 19
94
tie
S
teve
Lau
rie
1999
21
11:1
0 To
ri M
ered
ith
1992
tie
Mat
t Lay
e 20
01
22
11
:14
Ther
esa
Nel
son-
Ald
ridge
19
95
23
9:22
D
an B
rech
t 19
94
23
11
:16
Ash
lee
Dra
dy
2000
24
9:
24
Jaso
n S
elby
19
94
24
11
:20
Kim
Han
del
2002
25
9:
26
Mik
e Te
bo
1987
25
11:2
2 S
helly
Lyd
on
2000
tie
Larr
y M
ered
ith
1988
26
11:2
9 Ju
liann
e B
aker
20
04
27
9:28
M
att V
ukic
evic
h 19
96
27
11
:30
Kris
ten
Flad
seth
20
02
28
9:29
S
tan
Hoc
kers
on
1991
28
11:3
1 C
indi
Will
iam
s 19
89
29
9:32
H
ecto
r Del
gado
19
95
tie
Lind
sy J
ohns
on
1998
30
9:
34
Mik
e S
chw
artz
19
92
30
11
:34
Mar
yetta
Bla
ncha
rd
1992
31
9:
36
Nat
Lop
es
1987
31
11:3
7 D
iann
e Za
rnec
ki
2000
tie
Mek
onne
n Fe
kadu
19
96
32
11
:38
Mel
issa
Mad
eson
19
96
tie
Ji
m M
cHam
pton
19
92
33
11
:40
Car
ina
Hen
dric
ks
2002
tie
Car
y M
athe
ws
2005
34
11:4
1 V
icki
Far
rell
1993
35
9:
37
Bill
Dun
n 19
87
35
11
:42
Bar
bara
Ger
inge
r 19
88
36
S
ky P
ile
1996
tie
D
iana
Ran
cour
t 19
97
37
9:38
A
lex
Har
kins
20
05
37
11
:43
Em
ma
Con
ley
2002
38
9:
39
Gor
don
Coo
ksha
w
1988
38
11:4
4 B
eth-
Ann
McI
ntos
h-K
ing
1990
tie
Josh
Dor
ris
2001
39
11:4
8 D
onna
Rod
rigue
z 19
95
tie
M
icha
el B
rew
20
05
tie
Jack
ie P
rang
e 19
98
41
9:40
C
hip
And
erso
n 19
92
41
11
:50
Kris
ten
San
zari
2005
42
9:
41
Troy
Bar
ger
1997
42
11:5
1 Je
nny
Dra
dy
2000
tie
Bre
ndan
Sca
nlon
20
05
43
11
:52
Nic
ole
Nel
son
19
99
44
9:42
Ji
m N
oona
n 19
93
44
11
:54
Jam
ie F
eldm
an
2003
45
9:
43
Ben
Ros
ales
19
89
45
11
:55
JoA
nn N
icke
l 19
97
46
9:44
P
eter
Kirk
19
93
46
11
:56
Laur
a W
eil
2001
tie
Loga
n E
nsig
n 20
05
47
11
:57
Kris
tin C
harle
s 20
01
48
9:45
Jo
hn L
itzen
berg
19
93
tie
Elis
a P
eter
sen
2002
tie
Josh
Bob
iak
2000
49
11:5
8 C
aron
Sch
aum
berg
19
87
50
9:46
C
hris
Joh
nson
19
98
tie
Nic
ole
Fish
er
1991
Ken
woo
d 3K
Cha
mpi
ons
M
EN
WO
MEN
20
05
Bill
Bus
hnel
l 9:
22
K
imbe
rley
Con
ley
10:5
9 20
04
Jona
than
Tee
ter J
r. 9:
47
K
imbe
rley
Con
ley
11:1
0 20
03
Joe
Tonn
a 9:
54
K
imbe
rley
Con
ley
11:1
4 20
02
Jord
an K
inle
y 9:
19
K
imbe
rley
Con
ley
11:1
4 20
01
Ale
x D
anie
ls
9:06
Kim
berle
y C
onle
y 11
:28
2000
C
hris
Gas
ton
9:12
Jenn
y A
ldrid
ge
10:3
5 19
99
Pet
er E
gerto
n 9:
16
To
by W
arde
n 10
:35
1998
C
hris
Gas
ton
8:45
Chr
is L
undy
10
:08
1997
P
eter
Ege
rton
9:13
Car
ol S
tubb
s 10
:39
1996
S
teve
Gue
rrin
i 9:
03
Ju
lia S
tam
ps
9:38
19
95
Pet
er E
gerto
n 9:
03
Ju
lia S
tam
ps
9:39
19
94
Pet
er E
gerto
n 9:
18
Ju
lia S
tam
ps
9:54
19
93
Chr
is G
asto
n 8:
36
Ju
lia S
tam
ps
10:0
0 19
92
Chr
is G
asto
n 9:
30
E
ileen
Vuk
icev
ich
10:2
6 19
91
Ste
ve G
uerr
ini
9:27
Nor
a D
oyle
10
:14
1990
P
aul L
acef
ield
10
:10
N
ika
Hor
n 11
:09
1989
Jo
se M
aria
Liz
zarr
aga
9:08
Mel
anie
Hia
tt 9:
49
1988
D
on N
aum
an
9:11
She
rri M
inkl
er
10:4
6 19
87
Gre
g R
iver
a 8:
59
N
ora
Doy
le-C
oone
y 10
:35
1986
D
on N
aum
an9:
34N
ika
Hor
n11
:13
Any
Err
ors?
Er
rors
are
inev
itabl
e. I
f yo
u no
tice
any
mis
take
s or
inac
cura
cies
, ple
ase
cont
act J
erry
Lym
an, 5
27-
9020
, pig
fete
@ao
l.com
.
Mos
t 3K
Win
s M
en
P
eter
Ege
rton
4 C
hris
Gas
ton
4 S
teve
Gue
rrin
i 2
Dan
Nau
man
2
Wom
en
K
im C
onle
y 5
Julia
Sta
mps
4
Nor
a D
oyle
2
Nik
a H
orn
2
Mos
t 3K
To
p-10
Fin
ishe
s M
en
P
eter
Ege
rton
7 D
on N
aum
an
7 B
en R
osal
es
6 Jo
se L
izza
raga
5
Ste
ver G
uerr
ini
5 Jo
rdan
Kin
ley
5 C
hris
Gas
ton
4 Ja
son
DeS
elle
4
Wom
en
K
im C
onle
y 6
Kar
i Hor
n 6
Nik
a H
orn
5 T.
Nel
son-
Ald
ridge
5
Julia
Sta
mps
5
Don
na A
mes
4
Lind
sy J
ohns
on
4
Ken
woo
d 3K
Age
-Gro
up D
ivis
ion
Top
10
Tim
es
Any
Err
ors?
Er
rors
are
inev
itabl
e. I
f yo
u no
tice
any
mis
take
s or
inac
cura
cies
, ple
ase
cont
act J
erry
Lym
an, 5
27-
9020
, pig
fete
@ao
l.com
.
19 &
Und
er
19
& U
nder
Men
W
omen
Pl
ace
Tim
e N
ame
Year
Plac
e Ti
me
Nam
e Ye
ar
1 8:
36
Chr
is G
asto
n 19
93
1
9:38
Ju
lia S
tam
ps
1996
2
9:11
Jo
rdan
Kin
ley
2001
2 9:
49
Mel
anie
Hia
tt 19
89
3 9:
17
Pet
er E
gerto
n 19
96
3
10:1
5 Tr
ina
Cox
19
98
4 9:
19
Lanc
e Le
nnie
r 19
87
4
10:3
0 Je
nnife
r Ald
ridge
20
00
tie
Je
ff S
orkn
ess
1989
5 10
:59
Kim
Con
ley
2005
6
9:21
D
an B
rech
t 19
94
6
11:0
2 K
elly
Rog
ers
2000
tie
Ste
ve L
aurie
19
99
7
11:0
7 N
ika
Hor
n 19
91
8 9:
24
Jaso
n S
elby
19
94
8
11:0
9 P
amel
a R
icha
rdso
n 19
94
9
Ste
ve G
uerr
ini
1989
9 11
:16
Ash
lee
Dra
dy
2000
10
9:
26
Mik
e Te
bo
1987
10
11:2
0 K
im H
ande
l 20
02
40-4
9
40
-49
M
en
Wom
en
Plac
e Ti
me
Nam
e Ye
ar
Pl
ace
Tim
e N
ame
Year
1
9:22
B
ill B
ushn
ell
2005
1 10
:49
Lesl
ie M
cMul
len
1994
2
9:36
Ji
m M
cHam
pton
199
2
2 11
:23
Apr
il P
ower
s 20
03
3 10
:04
Don
Nau
man
20
03
3
11:5
5 Jo
Ann
Nic
kel
1997
4
10:0
8 G
eorg
e Fr
azie
r 19
88
4
11:5
8 C
aron
Sch
aum
berg
19
87
5 10
:17
Jim
His
erm
an
1991
5 12
:11
Tric
ia W
alla
ce
2003
6
10:2
4 M
ike
Fane
lli 19
96
6
12:1
4 K
ersa
y Fa
nelli
20
03
7 10
:39
Ros
s W
eish
aar
1994
7 12
:16
Lori
Win
kler
20
02
8 10
:41
Terr
y M
aple
s 19
90
8
12:1
7 S
heila
Roe
buck
19
99
9
Jon
Her
mst
ad
1995
9 12
:36
Tori
Mer
edith
20
04
10
D
an S
chaf
er
2002
10
12:4
2 A
lyce
Par
ks
2004
50
-59
50-5
9
Men
W
omen
Pl
ace
Tim
e N
ame
Year
Plac
e Ti
me
Nam
e Ye
ar
1 9:
56
Ste
ve L
yons
19
93
1
12:4
8 D
iane
Lar
son
2001
2
10:2
6 Fr
ank
Ruo
na
2000
2 13
:37
Ann
Mar
ie V
onH
oene
199
3 3
10:3
6 D
an S
hafe
r 20
04
3
14:1
5 E
dda
Stic
kle
1998
4
10:3
9 Ji
m W
illiam
s 19
98
4
14:1
7 K
athl
eeen
Arc
her
2001
5
10:4
1 Jo
n H
erm
stad
20
00
5
14:3
9 M
illie
Mer
le
1992
6
11:0
3 D
an P
rest
on
2001
6 14
:43
Deb
bie
Des
oto
2004
7
11:0
5 Jo
hn R
oyst
on
2005
7 14
:54
Sus
an V
irta
2005
8
11:1
0 Te
rry
McN
eill
1995
8 15
:01
She
rry
Ferg
uson
20
04
9 11
:12
Ral
ph H
arm
s 19
92
9
15:1
7 S
usie
Van
Bus
kirk
200
4 10
11
:15
Car
l Jac
kson
19
89
10
15
:45
Lind
a S
wis
her
2004
60
-69
60-6
9
Men
W
omen
Pl
ace
Tim
e N
ame
Year
Plac
e Ti
me
Nam
e Ye
ar
1 10
:48
Ste
ve L
yons
20
01
1
12:0
2 E
ve P
ell
1998
2
11:2
7 B
erni
e H
olla
nder
199
7
2 12
:13
Shi
rley
Mat
son
2002
3
12:0
5 R
ober
t Hol
land
20
04
3
17:2
2 K
athe
rine
Sin
ger
2001
4
12:1
5 M
ort G
ray
1996
4 17
:53
San
dra
Men
acho
f 20
04
5 12
:18
Car
l Jac
kson
19
95
5
18:0
0 M
illie
Mer
le
2001
6
12:3
3 R
alph
Har
ms
2000
6 18
:03
Pam
Hor
ton
2005
tie
John
Lan
der
2001
7 18
:45
Pam
Ord
20
05
8 12
:46
Gor
don
Abb
ot
2004
8 19
:14
Pat
Far
rell
2005
9
12:5
0 D
ale
Trow
brid
ge 2
001
9
19:2
4 M
arily
n C
alde
ron
2002
10
12
:51
Gil
Mor
eno
2004
10
19:3
9 O
live
Dan
zer
1989
70
+
70
+
Men
W
omen
Pl
ace
Tim
e N
ame
Year
Plac
e Ti
me
Nam
e Ye
ar
1 13
:36
Mor
t Gra
y 20
04
1
21:2
9 E
lean
or W
eil
1988
2
14:3
6 C
arl J
acks
on
2004
2 25
:05
Rut
h La
wso
n 19
96
3 15
:25
Ern
est V
olkm
an
1996
3 25
:23
Bet
ty G
roce
20
03
4 16
:27
Ken
Mur
ray
1987
4 26
:10
Laur
elee
Sch
oles
19
89
5 16
:30
Dav
id C
ole
1996
5 26
:42
Ver
na J
asso
20
04
6 16
:47
Virg
il S
chro
ck
1998
6 29
:00
Mar
ge O
'Hai
r 19
99
7 17
:16
Loui
s M
enac
hof
2004
7 30
:58
Mar
gare
t Cur
otto
(85)
199
8 8
17:2
4 G
ilman
Jun
g 20
04
8
33:1
4 D
orot
hy B
eard
sly
2005
9
17:3
7 A
lden
Bro
ssea
u 20
05
9
34:5
6 R
uth
Levi
tan
2002
10
18
:32
Fred
Nie
lsen
20
01
Third Annual Sugarloaf Sunset Sorta-Solstice Relay-Sashay-Saunter-Soiree Simply Stupendous! Doc N' Mojo Productions would like to thank all of you who came out for this year's Sugarloaf Relay, which was (as promised and guaranteed) a joyful mix of sweat, bile, dust, laughter and celebration. The 2.7 mile loop course which just last year had been all paved, all downhill and all shaded by banya trees swaying in a cool breeze, had somehow eroded over the winter into, well, something different. Different but much, much better, no? 21 teams of two participated and the post-race scientific survey once again indicated that exactly 21 runners thought the first loop was much tougher, while exactly 21 other runners were convinced the second loop was way burlier. Go figger. The results were triple-checked and greatly debated during the raucous barbeque-bonfire-fandango-rattlesnake rodeo which lasted until dawn. To all of you ran this race: do you realize that at 6:30 p.m. on a warm Friday evening 99.999% of the population was collapsed on the sofa watching TV and eating Cheetos, while you lunatics were outside
EMPIRE RUNNERS NEWSLETTER, August 2005
running recklessly up and down steep, rocky trails? And you paid good money for the privilege, too. We really like idiots like you. You can check the accompanying results to see who ran, how fast they ran and if they passed the post-race urine test. All appeals and disputes will be duly considered and promptly ignored after a hearty guffaw. A big giant THANK YOU to Bob Shor, who makes even our goofy little races feel special and important. Thanks also to Dale Peterson, Danger Downing, LT Isabeau, James Devine and all our other helpers. Editors Note: Yet another thank you to the course volunteers from Maria Carillo High School! Alec “Doc” Isabeau
2005 Sugarloaf Relay Results: 1. Steve Cleal 18:29; Don Stewart 17:52 2. Greg Jennings 18:40; Eric Downing 19:41 3. Joe Tonna 17:08; Sam Strobino 22:01 4. Will Merchad 18:15; Kim Conley 21:19 5. Bob Rogers 18:59; Jon Hermstad 21:41 6. Todd Bertolone 19:31; Val Sell 21:14 7. Brendan Hutchinson 21:55; Scott Ames 19:54 8. Chris Mason 22:55; Ian Inman 19:35 9. Tori Meredith 22:56; Larry Meredith 19:37 10. Aja Heisler 22:48; Lori Winkler 22:23 11. Frank Tuteur 25:07; Paul Hadley 21:26 12. Sandra Maurer 26:57; Keith Maurer 19:58 13. Ken Brown 16:37; Kathy Bisordi 32:20 14. Bill Browne 23:51; Eric Nordvold 25:27 15. Sylvia Puentes 28:26; Mark Puentes 25:41 16. John Royston 19:53; Dell Montez 36:42 17. Darryl Beardall 26:33; Carl Jackson 31:11 18. Tiffany Reis 24:42; Kevin Quigley 33:25 19. Anna Derho 38:50; Bob Finlay 19:40 20. Tonie Quigley 32:51; Tony Flores 29:01 21. Pam Horton 31:41 ; George Urdzik 35:00
Core Training at Montecito Heights for all ER Members! During CassanMontecbenefitsand rehactivitietrainingThis wiSince svariety comfortdo not just cheto the Saturdaclinic wHealth C
our May Empire Runners Club meeting, dra Lund, one of the athletic trainers at ito Heights Health Club, talked about the of Core Training for fitness, injury prevention abilitation. She had everyone try some of the s. Cassandra offered a free one-hour group session to all Empire Runners club members. ll happen on Saturday, August 20th at 1 p.m. he will be having people work out using a
of equipment, make sure you wear able clothing that will allow movement. You
www.empirerunners.org
need to be a member of Montecito Heights, ck-in at the front desk and you will be directed workshop. So mark your calendar for
y, August 20th for a one-hour Core Training ith Cassandra Lund at Montecito Heights lub.
THE PROFESSIONAL AFTER A STANDOUT CAREER AT MONTGOMERY HIGH AND STANFORD, EMPIRE STAR SARA BEI HAS AN UNEXPECTED CHANCE AT A PRO CAREER ON THE EUROPEAN CIRCUIT
EMPI
EditopermDem DATEBYLIN Sara But eEmpirStanfoturn o``Thesaid tquicklIt tran* On the NThe na deg``Likequalifmy M* A feand dDenaBecauher ein two``Thered-sh
With no chance to compete for Stanford -- she had also hoped to run indoor track -- Bei decided to turn pro. * On Friday, her longtime boyfriend, Ryan Hall -- also an outstanding distance runner for Stanford -- proposed to her. * On Saturday, Hall decided he would pass up his fourth year of eligibility and turn pro, too. ``I wasn't sure I wanted to turn pro,'' said Bei, a two-time Pac-10 cross-country champ. ``But when I lost my eligibility, I decided to do it ... why not strike while
RE RUNNERS NEWSLETTER, August 2005 www.empirerunners.org
rs Note: This story is used with ission of Jim Crowhurst of the Press ocrat per Dan Preston.
: Tuesday, July 5, 2005 E: By BRUCE MEADOWS
Bei's life usually moves at a pretty fast pace. ven Bei, the best high school distance runner in e history and later a standout performer at rd, had to catch her breath following a recent
f events. last few weeks have really been something,'' he 22-year-old Bei. ``Everything happened so y.'' spired this way: June 11, she finished a disappointing second in CAA 5,000 meters in Sacramento.* ext weekend she graduated from Stanford with ree in human biology. a lot of undergraduate degrees, it doesn't y you to do much, but I plan to eventually get asters and may end up teaching,'' she said. w days after graduation, she got a surprising isturbing call from her cross-country coach,
Evans. se of a change in an NCAA rule, Bei had lost
ligibility for a fourth season. She had competed races last year before injuring her back. new ruling put those races past the deadline'' to irt, explained Bei.
the iron is hot?'' Bei and Hall hooked up with a sports agent who connected them to Asics. ``You get a salary, all your equipment and Asics pays a travel stipend,'' said Bei, who leaves for Europe on Saturday. Hall leaves for Europe a week later, and both will be competing in races in London, Oslo, Stockholm and maybe Madrid. Hall, from Big Bear Lake, will also run in the World Championships from Aug. 11-14. In his first pro race, in Carson last week, Hall finished third to qualify for the World Championships. Bei was sixth in the 5,000 in her first pro race, but she ran a personal best of 15:24.0, 12 seconds better than her previous best. ``I thought we still had 200 meters to go,'' said Bei, explaining why two runners passed her. ``It was a fast race, some of the best runners in the nation.'' Bei and Hall are under contract to Asics through 2008, the year of the Beijing Olympics. ``I still have a lot to find out about myself as a runner, but with the level of talent I will be going against, my times should improve,'' Bei said. ``I think I have a legitimate chance to make the Olympic 5,000 meter team in 2008.'' Bei and Hall will race in Europe this summer, then come home in September. The wedding -- Bei refers to it as ``the turbo wedding'' -- will be Sept. 25, although the site hasn't been determined. Bei, daughter of Gary and Karen Bei, both Stanford graduates, said running as a pro was really no different than running for Stanford. ``Once the gun goes off, you don't think about anything but the race,'' she said. ``The real difference is running in a blue uniform instead of a red one.'' Bei and Hall have incentive clauses in their contracts based on times they run. ``It's a new motivation for me, a new dimension when it comes to running,'' she said. Bei just wants to keep shaving her 5,000 time. ``With the kind of runners I will face, I know I will be pulled along in some races,'' she said. ``This will open my eyes to what I'm capable of doing.'' You can reach Staff Writer Bruce Meadows at 521-5263 or [email protected]
THE PROFESSIONAL (Cont.) BEI'S CAREER AT A GLANCE
Empire Runners Membership Info You may now join or renew On-Line! How? By clicking on the Membership Link at www.empirerunners.org AnnualMembership Categories • Adult (22 and over) $15 • Youth (21 and under) $ 5 • Family (single household) $20 Add $10 for printed newsletter!! Contact Jerry Lyman at 527-9020 for more information!
HIGH SCHOOL (Montgomery) RUNNING FOR MONTGOMERY IN 2001: Bei is considered the best high school distance runner in Empire history. Cross country: Won Footlocker Nationals her senior year; became first person to ever win four individual state cross-country titles. Track: Three-time state champ in the mile and 2-mile; won 2000 Millrose Games mile at Madison Square Garden; won National Scholastic indoor mile twice and also the 2-mile. COLLEGE (Stanford) Cross country: Pac-10 Female Athlete of the Year (2003) and also All-American; third-place finish led Stanford to women's NCAA championship; Pac-10 individual champ for second consecutive year; first-team All-Pac-10 her sophomore and junior years; Pac-10 Newcomer of the Year in 2001. Track: NCAA Championship runner-up in 2004 and 2005; competed in Olympic Trials 5,000 meters in 2004, finishing 12th; ran 15:36.1 at Mt. SAC Relays, fourth best time in Stanford history; 2004 All-American in 3,000 meters; runner-up in 3,000 at 2004 NCAA Indoor Championships; ran mile in distance medley that finished second in 2004 NCAA Indoors; won 5,000 meters at 2003 NCAA West Regional; 2002 U.S. Junior National champ at 3,000 meters. "I still have a lot to find out about myself as a runner, but with the level of talent I will be going against, my times should improve," she says about turning pro.
Interval Training / Speed Work Meet every other Tuesday at the Montgomery H.S. Track 5:30PM NO Slackers! See ER Calendar for specific workout All workouts are led by “Coach” Larry Meredith!
EMPIRE RUNNERS NEWSLETTER, August 2005
That’s what I’m talkin’ about!
www.empirerunners.org
Marathons are just a warm-up for ultrarunner (Editors Note: This article written by Ted Gross about Brian and Rita Purcell appeared in the SFChronicle and is being re-printed here with permission per Brian)
In 1989, as a tune-up for Australia's Westfield ultramarathon, Brian Purcell ran 240 miles in 48 hours around a quarter-mile oval track in Texas, breaking the American record by 13 miles. He spent the next four days in a wheelchair. A few months later, Purcell, a Marin County native, undertook the Westfield, one of the more grueling pursuits in the history of sport -- a 629-mile nonstop road race from Sydney to Melbourne. For the first five days he set a blistering, almost inconceivable pace, running for 15 hours straight, breaking for a 45 minute nap, and running for another 15 hours. He maintained the same routine around the clock for 470 miles. "Then I hit the wall," he said. "It came on slowly, over a 12-hour period. I had to re-set my goal to just finishing." He walked the final 160 miles, came in fifth, and thought he might never recover. "During the race, my mouth got so sore from eating that I couldn't chew anything anymore, not even raisins," he said. "All I could eat was mush. I lost 15 pounds. I didn't know if I'd ever run well again because I lost so much muscle mass. "It was the hardest thing I've ever done," he said. "They've discontinued that race." Thirteen months later, Purcell surprised himself and many in the ultrarunning community by finishing second in the Squaw Valley-to-Auburn Western States 100-mile trail run -- the world's elite 100-mile race -- in 16 hours 39 minutes, just 15 minutes off the record pace he set in winning the event in 1988. Two weeks ago, at the age of 49, Purcell completed his eighth Western States, finishing 15th out of 425 entrants, all of whom had to qualify into the event by running either a 50-mile or 100-mile race within rigorous, world- class time parameters. He defeated all 164 runners his age or older, including longtime rival and 1990's U.S. national teammate Mark Richtman of Novato, who had to drop out at the 80-mile mark due to dehydration. In the final stages he also ran down title-contender Vincent Delebarre of Chamonix, France. "The big difference between shorter races and a race like this," Purcell said, "is the pain lasts a lot longer. There are so many things that can go wrong. I was hurting at 50 miles, but experience helps. I tried to break the course into small, do-able sections and tried not to think about the 10 more hours of running."
"In every 100-miler you do, at some point you say, 'No way,' " said Don Allison, the publisher of Ultrarunning Magazine. "What's amazing is that Purcell is still active. Most of the winners of this race have retired. Longevity in this sport is very difficult, both physically and mentally." "Brian has extreme talent, but he has also stayed motivated, which is so hard to do when you run at that top 1 percent level," said Western States race director Greg Soderlund. Purcell describes himself as a "chubby teenager" who didn't participate in sports in high school or college. He began jogging for exercise in his mid- 20s, to offset the travel demands of an accounting job. Four-mile runs gradually evolved into 10-kilometer races, then half-marathons and then full marathons. Still, he had little interest in ultrarunning until he attended a summer training camp at Pike's Peak, Colo., in 1984. "At some point they showed a video of the Western States," he said. "It looked so beautiful and challenging. I knew I wanted to do that." Since gravitating to ultrarunning 21 years ago, Purcell has put up numbers that are staggering: He has run 38 races of 50 miles or more -- 17 of which have been 100-mile races -- and he has won 18 of them. One event, however, was different from all the rest. "I read about this 50-mile 'Man Against Beast' race in Arkansas, which sounded like a challenge" he said. "It was runners against horses. I got lost on my way to the race so I started 20 minutes late. At 25 miles I had caught up to the lead runners. "But there were no water stations for 15 mile stretches," he said. "They expected the runners to drink out of these horse troughs. By the end, I managed to beat all the runners as well as all the horses, though the horses did have mandatory vet stops to make sure they weren't overheating. Anyhow, the Australians always like that story." Is Purcell living proof, as a recent study hypothesized, that human beings are meant to run long distances? "The hard science is there," Soderlund said. "Our muscle placement, the way we are built skeletally, our stride length -- we are designed to cover a lot of ground." "Some people are geared to run long distances, but some aren't," Allison said. "Just like some of us can read a book all day and others can't sit still. I think it's a misconception that in primitive times everyone loved to run." "I would agree with the study," Purcell said. "When I take regular long runs, I think clearer and feel more in balance with all the stresses in life. I think we are built to be in motion." Purcell's next major focus is the 2006 Comrades ultramarathon in South Africa, a 54-mile street race between Pietermaritzburg and Durban that attracts 15,000 runners.
EMPIRE RUNNERS NEWSLETTER, August 2005 www.empirerunners.org
“Ultrarunner” (continued) An added incentive is that he will turn 50 before the race and can compete to become the top 50 plus ultrarunner in the world. Meanwhile, at home in Sebastopol this summer, he is coaching, though limiting the mileage of his eager 9-year-old daughter Rita, who has already excelled on a national level in trail-running and snowshoe racing. What continues to motivate him to compete, Purcell said, is simple: He enjoys it. "On the face of it," Allison said, "ultrarunning seems so absurd and ridiculous. But when you get as deeply involved in it as he has, it seems almost reasonable."
HOW TO RUN A MARATHON WITHOUT REALLY TRYING The last few months had been busy for this writer. I had been juggling my job with a writing class at UC Berkeley. Four hours a day, five days a week at school and four to six hours a day at work. All of this time consuming work hampered my usually vigilant efforts to train. My workouts these past few months concentrated more on lifting my arm and placing food in mouth than on putting one foot in front of the other. Despite my inactiveness, I still managed to gain only five to ten pounds. School had finished . I decided that it was time to consider something foolish. Over the course of several margaritas, I convinced a buddy of mine that it would be a blast to go out and watch--and even jog a bit--at the San Francisco Marathon. As I formulated my plans, I thought back to all of the previous advice and information I had absorbed over the years about running a marathon. Having run six marathons and visited many marathon expos, I felt that I had a degree of expertise in marathon running. Among those key tips one must follow to run a successful marathon are the following: “You Must Be in Shape”. I knew that I was not in perfect condition. But, my body did have some shape. Rotund came to mind. I pondered my existence. There was that three hour run I did about two weeks before from the Embarcadero Center to Larkspur Landing. Surely that experience could be viewed as proper preparation for the upcoming task at hand. “Never Run Injured” was another thought that came to mind. Only one week before the marathon, I had severely crunched my ankle while running one of those kind and gentle Saturday morning runs at Mountain Home Inn. I proceeded to rationalize that this injury only bothered me when running trails.
After all, the marathon was on a nice, hard and seemingly flat surface. Some people call it asphalt, others cement. “Eat properly before a Marathon” was another problem that I had had trouble with. One does not gain five or ten pounds without paying appropriate attention to such fine delicacies as Milky Way and Dove bars. On the days leading up to the Marathon--I imbibed the aforementioned margaritas, ate fatty foods--including a rather juicy red New York steak, and caffeined myself into another level of consciousness. “Rest leading up to the Marathon” is very important. Unfortunately, I had not been getting my beauty sleep. I was lucky to get five hours a night. Final papers were due at school and my dog had an annoying penchant for wanting to be let outside at five in the morning. What can I say. I certainly was not going to be running on all cylinders. But, margaritas, like running, can often cloud one’s good judgment. By the end of that Friday night, we decided to “consider” running on Sunday. My friend ran about ten miles on Saturday. I decided to be sedentary--as I had been for the past few weeks. Why change? The night before the marathon, I decided to go for it. I remembered having listened to Jeff Galloway. He advocated a method of running whereby a fat slob like myself might be able to finish a marathon, without the incumbent coronary and next day muscle pains. So you might ask, “how is it done?” Their plan was quite simple. Get pen and paper. Take notes. It really works. Run for five or six minutes and then walk for one minute. Then run for five or six more minutes and walk for one minute. Do not alter this strategy. If you follow it to the letter, you will find yourself able to finish a marathon. A friend of mine tested this theory out at the Disney World Marathon. He said it was one of the most effortless marathons he had ever ran. Of course, he also said he saw Mickey and Minnie doing the tango on the top of Space Mountain. A marathon can be run with a minimum amount of training. Prior to the San Francisco marathon, I had averaged about twenty miles a week for about four weeks. In training for all of my previous marathons, I usually averaged from fifty to seventy miles a week. In preparing for my previous marathons I did hill repeats, fartleks and interval training. None of that this time.
EMPIRE RUNNERS NEWSLETTER, August 2005 www.empirerunners.org
“How to run a Marathon” (continued) I decided to go for it. When I told my friend of my plan of attack, he thought I was nuts. This friend, who shall remain nameless, is not always patient when it comes to running. Called the “rabbit”, he did not seem a likely candidate for my particular running strategy. But he agreed to try. We both agreed that we could always bail out mid-run, take a short cut and head directly for the park. This was the fourth time that I have run the SF Marathon, but the first time on this course. I had anticipated that the course would be more demanding. But, throughout, I felt strong and steady of foot. The course itself takes you across the Golden Gate Bridge, through the Marina, out to the Embarcadero via the Financial District and China Town, then cuts up into the Haight and Golden Gate Park. From Golden Gate Park, you run out to the beach and then do a long stretch on Sloat Boulevard, returning to finish at Kezar Stadium in the park. Race day was cool and windless. Optimal conditions. The start of the race was delayed a bit by a head- on collision on the Golden Gate Bridge. About four thousand runners made every effort to stay limber and warm. The ringing of the cable car bell signaled the start of the race. It took us about two and a half minutes to get to the starting line. Our first three miles were at an eleven minute per mile pace. The crowded conditions on the bridge made it unwise to stop to walk after each five or six minute period. We waited until we got off the bridge to adhere to that strategy. Following my friends three minute bathroom break and a four hundred yard detour, we then set out to enjoy the run. Every five to six minutes we would walk. We passed a fellow club member at the beginning. He passed us as we walked near the marina. Then there was that nice man wearing the Lufthansa airlines shirt. We must have passed him fifteen times. He ran at a consistent pace for nearly twelve miles. We would always pass him when running. He would then catch up to us during our one minute walk. After the twelfth mile, he was walking for five or six minutes and running for one minute. We were doing the opposite and enjoying it. When following this strategy, there is a tendency to want to continue running. You are feeling so strong. You think that you can run for ten minutes without resting. Do not do it. There is such a thing as the “law of diminishing” returns. The more you run, the more time you will need to walk. You will also find yourself “not running” on several occasions--when stopping at each water stop to re-hydrate.
As we compiled mile after mile, we kept having to talk ourselves out of running without our usual walking breaks. My friend finally lost his cool at about mile 22. He commented afterward, that he had negative splits on his final four miles and was not all that tired at the end. I continued to plod along at my eight to eight and a half minute pace, with my walking breaks. My feet had begun to heat up due to a poor choice of running shoes. Nevertheless, I finished about one minute behind my friend and was not over-tired. I have been told that running longer distances is actually easier than doing a 5K or 10K or half-marathon. The theory is that you force yourself to take “walking breaks” with the longer distances. If you do not, you will not finish. As a result of these walking breaks, most runners attest to a quicker recovery period. My own experience seems to confirm those theories. The very next day I awoke without aching hamstrings, ankles or calves. I could walk up and down stairs effortlessly. I even was able to go out and run about six miles that day. So, you too can run a Marathon with a minimum amount of training. I would not suggest this strategy to someone who has never run before. With all marathons, I highly suggest that you drink at every water stop or carry a water bottle to refill. My time for this marathon, with all of the delays, water stops, walking and bathroom breaks, was 4:03. I figured that I stopped to walk at least thirty times. That reflects a minimum of thirty minutes spent walking during this race. If I were to use this strategy again, I might alter the number of minutes from five to about seven or eight. I think that I would still keep the one minute of walking. I would try to better coordinate that one minute of walking with the water stops. One month has passed and I have returned to my sedentary ways. Still, it was nice to know that I still had a marathon in me. Do you? Craig J. Stern
Goin’ Steady Karen Price will continue to lead the new “Goin’ Steady” runners group the third Saturday of each month (August 20th and September 17th coming up). Meet at 9am at the Spring Lake Swimming lagoon (Violetti entrance). Pace: 11 to 15 Minutes per mile / 4.5 to 7.5 Miles Questions? Call Karen at 576-7574 Walkers Welcome!
EMPIRE RUNNERS NEWSLETTER, August 2005 www.empirerunners.org
The 29th AnnualSalmon Creek
Beach RunsAugust 7th 2005
Sunday 10:00 am
Course descriptions…There are two events: The main event 5-Mile race, and a 2-Mile fun run and walk.Both events start at the same time, are out-and-back on the beach, and have aself-monitored turn-around point. You choose where you want to run on thebeach – and have some say in whether or not your feet get wet!
Awards and Grand Prix…There will be small/fun/strange awards to the overall male and female winners ofeach event and some divisional awards in the 5-Mile race. Note that EmpireRunners Grand Prix points are only awarded for the 5-Mile race.
Following the Run…There will be a potluck meal after everyone is done running. Bring something toshare, your own drinks and plastic/paper-ware. If you want to BBQ, Mojo will bethe captain of the grill. Games on the beach likely to follow.
Directions…Go West on HWY12/Bodega Hwy. Turn/merge right on CA Hwy 1 and go throughtown of Bodega Bay. Continue about 1.5 miles North of town and past theSalmon Creek Ranger Station. Park in lot on the left and at top of cliff. Down thesteps to the beach for registration, running, eating, and playing.
Registration now open…Give cash to E. J. Bohn only, or register on the morning of the race. The 5-Milerace is $3 for Empire Runners club members and $5 for guests. 2-Mile Fun Run& Walk is $1 for Empire Runners club members and $1 for guests.
For more information…This event hosted by theBohns. Contact E. J. Bohn byphone at 537 – 0513 (before8:00pm) or by email [email protected]
Summer Track Series Meet 2 Santa Rosa High School 6/29/05 100m – heat 1 1. Demario Glemann (18) 11.2 2. Frank Stranzel (21) 11.4 3. Kyle Schmaus (20) 11.7 4. Alex Schmus (20) 11.9 5. Ronnie Blankenship (15) 12.0 6. Andrew Wheeler (18) 12.2 7. Bob Holland (61) 14.7 8. Daniel McCormack (60) 16.2 100m – heat 2 1. Jordan Merical (4) 25.3 2. J J Devine (4) 28.0 3. Andrea Meza (3) 30.9 4. Luke Triola (4) 33.1 5. Ashley Stokes (3) 33.2 6. McKenna Sell (4) 34.7 7. Katie Merical (2) 45.8 100m heat 3 1. Antonio Meza (9) 17.8 2. Ethan Evans (9) 18.2 3. Jillian Van Riper (8) 18.7 4. Zeke Viter (6) 20.9 5. Katie Kirk (7) 21.0 6. Andy Meza (7) 21.2 7. Ricky Meza (5) 21.9 8. Ian Van Riper (5) 22.5 100m heat 4 1. Alex Netherda (9) 15.7 2. Jake Viter (9) 15.8 3. Erin Netherda (10) 16.0 4. Brian Cabezud (10) 17.9 5. Jesse Gleman (10) 18.0 6. Katie Lauren (10) 18.4 100m heat 5 1. Tenzing Sherpa (12) 13.8 2. Swift Viter (11) 15.0 3. Mathew Zullo (12) 15.7 4. Ivan Olveria (12) 15.9 5. Samuel Gleman (11) 16.1 6. Jesse Lucia (13) 17.2 7. Sherri DeGolia (43) 20.2
Women’s mile 1.Jennifer Miartindill (16) 5:53 2. Val Sell (40) 5:57 3. Tori Meredith (47) 6:37 4. Kathy Van Riper (35) 6:38 5. Elizabeth Meza (36) 6:39 6. Josephine Touhy (17) 6:54 7. Anne-Elise Krug (17) 7:07 8. Emily Deering (54) 7:51 Men’s mile 1. James Withers (19) 4:30 2. Mike Wortman (20) 4:54 3. Eric Downing (34) 4:57 4. Din Stewart (44) 5:00 5. Jesse Bennett (19) 5:06 6. James Devine (35) 5:09 7. Greg Jennings (35) 5:14 8. Steve Cleck? (47) 5:15 9. Arend Jones (16) 5:18 10. Peter Kirk (41) 5:21 11.Jefferey Peterson (16) 5:27 12. Sam Strogino (15) 5:27 13. Quin Coughlin (16) 5:32 14. Edgar Cisneros (16) 5:38 15. Robert Wheeler (20) 5:50 16. Axia Kiam (13) 5:58 18. Chris Edwards (14) 6:05 19. Michael Zanetti (13) 6:06 20. Andrew Hidas (54) 6:07 21. Steve Nash (19) 6:14 22. Sebastion Wolf (16) 6:20 23. Matt Lucia (16) 6:24 24. Yasmani Cisneros (14) 6:25 25. Carl Triola (36) 6:32 26. Brad Zanetti (50) 6:33 27. Jam Montinez (37) 6:35/8:31? 28. Don Sampson (57) 6:44 29. Dan Touhy (69) 6:05 30. Dale Trowbridge (65) 7:28 200m heat 1 1. Demario Gleman (18) 21.9 2. Kyle Schmaus (20) 22.7 3. Frank Stranzl (21) 23.5 4. Ronnie Blanenship (15) 24.1 5. Edgar Cisneros (16) 26.7 6. Yasmani Cisneros (14) 35.1 200m heat 2 1.Katie Kirk (7) 48.1 2. Zeke Viter (6) 49.6 3. Ricky Meza (5) 49.7 4. Ian Van Riper (5) 53.3 5. Jordan Merical (4) 56.7 6. Cooper Fox (4) 1.05.6 7. Andrea Meza (2) 1.12.8 8. Luke Triola (4) 1.16.5
200m heat 3 1. Erin Netherda (10) 33.9 2. Alex Netherda (9) 34.0 3. Jake Viter (9) 35.6 4. Antonio Meza (9) 36.9 5. Jesse Gleman (10) 39.8 6. Ithan Evens (9) 40.7 7. Katie Lauren (10) 42.7 8. Andy Meza (7) 49.3 200 heat 4 1. Tenzing Sherpa (12) 30.9 2. Swift Viter (11) 32.2 3. Mathew Zullo (12) 33.5 4. Ivan OLveria (12) 33.9 5. Samiel Lehmann (11) 35.0 6. Jesse Lucia (13) 36.5 7. Brian Cabezud (10) 38.9 800m- male 1. Kevin Correa (19) 2:07 2. Dimitry Yakoushkin (28) 2:10 3. Mike Wortman (20) 2:16 4. Carl Braun (15) 2:19 5. Jessie Bennett (20) 2:22 6. Neil Pinkerton (41) 2:24 7. Casey Peters (21) 2:34 8. Austin Hendrix (17) 2:35 9. Jason Peterson (14) 2:36 10. Jeff Dunbar (40) 2:42 11. Matt Lucia (16) 2:53 800m female 1. As’a Heisler (16) 2:37 2. Val Sell (40) 2:48 3. Lily Hayden (21) 2:51 4. KT Trask (14) 3:07 5. Anne-Elise Krug (17) 3:08 6. Jillian Van Riper (8) 3:31 400m heat 1 1. As’a Heisler (16) 1.09.8 2. Samuel Glemann (11) 1.20.8 3. Erin Netherda (10) 1.22.4 4. Jake Viter (9) 1.27.5 5. Antonio Meza (9) 1.30.2 6. Alex Netherda (9) 1.31.8 7. Ricky Meza (5) 1.49.6 8. Ian Van Riper (5) 1.52.8 9. Ethan Evans (9) 2.01.6 10. Bryan Cabezuel (10) 2.24.0
EMPIRE RUNNERS NEWSLETTER, August 2005 www.empirerunners.org
400m heat 2 1. Alex Schmaus (20) 53.1 2. Skylord Taylor (19) 55.7 3. Joe Withers (15) 58.2 4. Robert Wheeler (20) 58.2 5. Carl Braun (15) 1.03 6. Tenzing Sherpa (12) 1.09.9 7. Swift Viter (11) 1.20.4 8. Mathew Zullo (112) 1.26.6 2 mile – men 1. Kenny Brown (35) 9:59 2. Jordan Kinley (21) 10:14 3. Don Stewart (44) 11:10 4. Mike Wortman (20) 11:22 5. Steve Cleal (47) 11:22 6. Eric Downing (34) 11:32 7. Gregg Jennings (35) 11:38 8. Peter Kirk (41) 12:12 9. Arend Jones (16) 12:28 10. Sam Strobino (15) 12:57 11. Casey Peters (21) 13:15 12. Bob Holland (61) 13:43 13. Carl Triola (36) 13:56 14. Brad Zanetti (50) 14:06 15. Don Sampson (57) 14:59 2 mile – women 1. Jennifer Martindill (16) 12:31 2. Tori Meredith (47) 14:33 3. Lilly Hayden (21) 15:03
Summer Track Series Meet 3 Santa Rosa High School 7/13/05 Men’s mile 1. Kenney Brown (34) 4:40.8 2. Eric Downing (34) 4:56.3 3. Jesse Bennett (20) 4:57.2 4. Don Stewart (44) 5:07.9* 5. James Cruz (14) 5:18.8 6. Javier Prescott (15) 5:20.4 7. Larry Meredith (48) 5:22.3 8. Rory McLeod (47) 5:30.3 9. Bob Finlay (48) 5:31.9 10. Steve Cleal (47) 5:40.8 11. Jefferey Peterson (16) 5:44.9 12. Aria Keane (13) 5:48.7 13. Andy Roth (14) 5:49.2 14. Paul Hadley (30) 5:53.6 15. Steve Cleal (47) 5:57.0 16. Neil Pinkerton (41) 6:07.4 17. Paul Berg (50) 6:11.0 18. Bob Holland (61) 6:11.7 19. Michael Zanetti (13) 6:13.9
Men’s mile continued 20. Carl Triola (36) 6:24.9 21. Casy Rites (21) 6:48.1 22. Dan Tuohy (69) 6:54.9 23. John Castillo (12) 8:45.1 Women’s mile 1. Cathy Dubay (41) 5:20.1* 2. Carrie Joseph (35) 5:57.0 3. Shannon Rich (15) 6:14.2 4. Tori Meredith (47) 6:38.1 5. Josie Tuohy (17) 6:38.6 6. Lily Hydin (21) 6:49.2 7. Jillian Van Riper (8) 7:28.8 8. Kalny Van Riper (35) 7:35.2 9. Janet Peterson (46) 7:37.9 10. M Mathewson (6) 9:08.7 100 meter 1st heat 1. Ian Van Riper (5) 21.9 2. Ricky Meza (5) 23.8 3. Xaivier Wright (5) 28.6 4. Cooper Fox (4) 30.0 5. Emi (5) 31.2 6. M Mathewson (4) 34.0 7. Luke Triola (4) 35.0 8. Andrea Meza (3) 35.7 9. Jacob Vanenzuela (3) 38.7 100 meter 2nd heat 1. Keondra King (7) 18.5 2. Melanie Mathewson (6) 19.4 4. Zeek Vider (6) 21.1 5. Lillian Lin (6) 23.3 6. Isas Puentes (6) 23.6 7. William Stewart (4) 33.1 100 meter 3rd heat 1.Alex Netherda (10) 16.5 2. Jake Vider (9) 16.8 3. Antonio Meza (9) 17.2 4. Adrian Valenzuala (10) 17.4 5. Jesse Glenman (10) 18.8 6. Jillian Van Riper (8) 19.0 7. Tyrell Sellath (8) 19.6 8. Spencer Netherda (6) 20.9 100 meter 4th heat 1. Casey Peters (21) 14.8 2. Swift Vider (11) 14.9 3. Ivan Olvera (12) 15.3 4. Lilly Hayden (21) 15.3 5. Samuel Gleman (11) 16.1 6. Erin Netherda (10) 18.2 7. John Gleman (12) 18.8
100 meter 5th heat 1. Dimitry Yakoushkin (28)11.7 2. Nick Buckley (19) 12.1 3. David Dinn (15) 12.2 4. Sky Taylor (19) 12.4 5. Andrew Wheeler (19) 12.8 6. Jason Peterson (14) 13.4 100 meter 6th heat 1. Corey Nelson (27) 10.6* 2. Carter Ebbersen (17) 11.2 3. Michael Carroll (14) 11.5 4. Frank Stranzel (21) 11.5 5. James Flinn ? (16) 12.0 800 meter men 1. Dimitry Yakoushkin (28)2:11.5 2. Collin Gibbs (19) 2:12.7 3. Edger Cisnerous (15) 2:19.7 4. Peter Kirk (41) 2:21.6 5. Neil Pinkerton (41) 2:23.5 6. Casey Peter (21) 2:29.9 7. Jason Peterson (14) 2:40.3 8. Jon Martindill (15) 2:45.4 9. Micheal Zanetti (13) 2:49.3 10. Yasmani Cisnerous (14)2:52.1 11. Carl Triola (36) 2:55.2 800 meters Women 1. Jennifer Matrelli (17) 2:43.0 2. Elizabeth Meza (36) 3:01.4 3. Michele Zanetti (16) 3:10.9 4. Lilly Hayden (21) 3:11.1 5. Lauren Zaneth (16) 3:14.8 6. Amy Ebechuck (16) 3:10.6 7. Sylvia Puentes. (34) 3:37.1 200 meters 1st heat 1. Ricky Meza (5) 53.3 2. Cooper Fox (4) 1:05.2 3. Jacob Valenzuala (3) 1:16.2 4. Luke Triola (4) 1:14.3 5. Andrea Meza (3) 1:16.2 200 meter 2nd heat 1. Alex (8) 38.0 2. Keondra Nelson (7) 43.1 3. Andy (7) 47.5 4. Spencer (6) 47.8 5. Zeke (5) 49.0 6. Liliann (6) 51.6 7. Tyrell (8) 53.2
EMPIRE RUNNERS NEWSLETTER, August 2005 www.empirerunners.org
MEET 3 Continued
EMPIRE RUNNERS NEWSLETTER,
200 meter 3rd heat 1. Swift (12) 32.2 2. Samuel (11) 34.5 3. Erin (10) 34.5 4. Jacob (9) 36.8 5. Adrian (10) 38.0 6. Antonio (9) 38.4 7. Jesse (10) 41.7 200 meter 4th heat 1. Frank Stranzl (21) 23.3 2. Alex Schmaus (20) 24.0 3. Michael Carroll (14) 24.3 4. Casey Rites (21) 28.2 5. Bob Holland (61) 30.5* 6. Lilly Hayden (21) 32.9 7. Ivan Olivera (12) 34.3 400 meter 1st heat 1. Erin (10) 1:25.9 2. Alex (8) 1:26.3 3. Jake (9) 1:28.6 4. Jillian (8) 1:40.8 5. Melenie (6) 1:46.2 6. Spencer (6) 1:52.3 7. Ian (5) 1:59.4 8. MacKensie (4) 2:40.1 400 meter 2nd heat 1. Amy Lebichuck (16) 1:17.0 2. Lauren Zanetti (16) 1:17.6 3. Michelle Tanetti (16) 1:19.4 4. Swift Viter (11) 1:20.5 5. Ivan Olvera (12) 1:21.1 6. Lilly Hayden (21) 1:26.1 400 meter 3rd heat 1. Sky Taylor (19) 54.5 2. James Ginn (16) 55.0 3. Nick Buckley (19) 55.5 4. Alex Schmauz (20) 55.6 5. Dimitry Yakoushkin (28)55.8 6. Jesse Bennett (20) 55.8 7. Casey Peter (21) 1:09.0 5000 meter men 1. Alex Wolf-Roof (18) 16:08 2. Kenny Brown (34) 16:11 3. Dawit Tesfusilassic (18) 16:59 4. Eric Downing (34) 17:41 5. Don Stewart (44) 17:44 6. Larry Meredith (48) 18.35 7. Javier Prescott (15) 19:11 8. Peter Kirk (41) 19:20 9. Andy Roth (37) 20:31 10. Casey Peter (21) 21:27
11. Austin Hendrix (17) 21:53 12. Bob Holland (61) 22:15 13. Erik Nordvold (57) 24:23 5000 meters women 1. Cathy Dubay (41) 18:18* 2. Jennifer Martindill (17) 19:39 3. Lilly Haysen (21) 25:09 4X4 mile relay 1. Flying Squirels 3:48.5 2. Sub 4-milers 3:49.0 3. Domination 5:01.7 Note: * = Made or moved up on All Time Top- Ten list for age group.
The Annadel Loop (The Dipsea of the North) Please come out and support the 20th running of the Annadel Loop.The“Loop” will be run Sept 11, 2005 on Channel Drive @ 8:00 am Additional Parking on Montgomery Drive & walk across bridge. Coarse: Hilly,challenging, winding scenic loop thru Annadel State Parkaround Lake Ilsanjo, starting and finishing on Channel Drive. The coarse is 7 Miles and will be run as measured when first changed in1998. Channel Drive to Cobblestone to Orchard to Rough Go, over the dam pastLake Ilsanjo to Richardson to North Burma to Channel Drive and back to thefinish . The race is handicapped by age and gender for up to a 15 minute head-start.Race day registration only. $8 Non members, $6 members. Top 13 runners receive the coveted purple shirt. Other shirts and raffle prizeswill given away after the run. Please come out and support this unique long-standing Empire Runnersevent! Thanks…Bob Merritt 539-8716 PS: This is a perfect Cool Down run following Golden Gate X Country onSaturday…………..See you there…. After which ice-age was this picture of Lake Ilsanjo taken?
August 200
5 www .empirerunners.org
REGISTRATION
Pre-registration (guaranteed tie-dyed t-shirt) Two simple ways:
1. Download registration form from www.FleetFeetSantaRosa.com and mail to The Leukemia & Lymphoma Society, 555 5th Street Suite 320, Santa Rosa, CA. 95401, prior to August 15th.
2. Register in person at The Leukemia & Lymphoma Society, or at Fleet Feet Sports, 643 Fourth St. Santa Rosa thru August 17th.
Race-day Registration (tie-dyed t-shirts while supplies last) 4:30 – 5:30 pm at Julliard Park.
Packet Pick-Up August 21 - 23 at Fleet Feet Sports. Sorry, no packets, T-shirts or race numbers will be mailed.
Courses Both the “3k for Fun” and the 10k run are out-and-back along the scenic Prince Greenway and Santa Rosa Creek. Mostly flat, partially paved, partially on dirt access road. Mile split times with one aid station serving water and an electrolyte replacement drink.
Minimum Donation $20 Pre-registration $25 Race-day registration $15 for under 18 years
Beneficiaries Proceeds go to The Leukemia & Lymphoma Society.
3k & 10k Finishers All finishers receive a Leukemia & Lymphoma society wristband.
Awards 3k - Best costume and best crazy hat! 10k - Best costume and best crazy hat, as well as top female and male finishers & top three winners in each age group. Age groups: 13 & under, 14-19, 20-29, 30-39, 40-49, 50-59, 60-69, 70 & over.
Awards will be announced at 8:00 PM at the Downtown Market following Gator Beat’s final set.
RACE HOTLINE Call The Leukemia & Lymphoma Society at (707) 303-4800 or Fleet Feet Sports at (707) 569-1494. Or email (Leukemia & Lymphoma Society at [email protected]
-----------------------------------------------------------------------------------------------------
First Name Last Name MI
Street
City State Zip —
Phone
M F S M L XL C Gender Age on Race Day Shirt Size (Adult) (Child – Medium only) Cash or Checks Only Please. Make checks payable to: The Leukemia & Lymphoma Society Mail registration to: 555 5th Street, Suite #320, Santa Rosa, CA 95401 ENTRY FEE IS NON-REFUNDABLE AND NON-TRANSFERABLE. WAIVER: In consideration of the foregoing, I, for myself, my heirs, executors and administrators, waive and release any and all rights and claims for damages, I have against The Leukemia & Lymphoma Society, and all sponsors and their representatives and any and all claims of damages, demands, actions, whatsoever in any manner, as a result of my participation in Bill’s Run, including but not limited to any injuries I might suffer. I acknowledge that I am aware of the inherent risk and participating in an athletic event of this type. I attest and verify that I am physically fit and have sufficiently trained for competition in this event, and that a licensed medical doctor has verified my physical condition. Furthermore, I hereby grant full permission to any and all of the foregoing to use my name, voice, and/or picture in any broadcast, telecast, advertising, promotion or other account of this for any purpose whatsoever. I understand that my entry fee is nonrefundable and nontransferable. Signature_____________________________________________________ Date__________________________
Empire Runners Training
August 2005Sun Mon Tue Wed Thu Fri Sat
31 1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31 1 2 3
12M at medium pace8:30a Parktrail
Drive at Summerfield Drive
5M at comfortable pace7:00p 1932 Yolo
Court, SR: 6.5M at 7:30 pace
16x300@2M GP, walk 50, jog 505:30p 3390
Princeton Drive, SR
6M at comfortable pace
Hilly 10M - strong pace on all uphills5:30p Howarth
Park
5M at comfortable pace or Off
4M at comfortable pace8:30a Training
Run, Railroad Square, SR
11M at medium paceRace: Salmon Creek 5M and 2M Fun Run/Walk
6M at comfortable pace7:00p 1932 Yolo
Court, SR: 6.5M at 7:30 pace
Lawn Relays: 2x1000m; 2x500m at strong pace5:30p 3390
Princeton Drive, SR
6M at comfortable pace
9M with 5x3min.@XC race pace5:30p Howarth
Park
5M at comfortable pace or Off
8M with 16x1min.@XC race pace, 1min. jog between each8:30a Training
Run, Railroad Square, SR
7M at medium pace8:30a Parktrail
Drive at Summerfield Drive
5M at comfortable pace7:00p 1932 Yolo
Court, SR: 6.5M at 7:30 pace
3M at comfortable pace or off
6:30p All-Comers Track Meet, Santa Rosa HS
7M at comfortable pace5:30p Howarth
Park
5M at comfortable pace or Off
8M total, last 4M at strong pace8:30a Training
Run, Railroad Square, SR
12M at medium pace8:30a Lawndale
Trailhead on Lawndale Rd. in Kenwood
6M at comfortable pace7:00p 1932 Yolo
Court, SR: 6.5M at 7:30 pace
20x200m @XC race pace, jog 1005:30p 3390
Princeton Drive, SR
4M at comfortable pace
4M total with 2x3 min. at strong pace5:30p Howarth
Park7:30p Club Meeting,
MV RT Pizza
4M at comfortable pace or Off
Race: Santa Cruz XC8:30a Training
Run, Railroad Square, SR
12M at medium pace8:30a Parktrail
Drive at Summerfield Drive
7M at comfortable pace7:00p 1932 Yolo
Court, SR: 6.5M at 7:30 pace
2x1M@XC race pace, jog 8005:30p 3390
Princeton Drive, SR
6M at comfortable pace
5M with 1.5M at strong pace5:30p Howarth
Park
3M at comfortable pace or Off
RaceEmpire Open 4.1M XC, Windsor
Key: M=miles, m=meters, K=kilometers, G.P.=goal paceGroup I (>45M/wk): run as written;Group II (30-45M/wk): 3/4 of workout;Group III (20-30M/wk): 2/3 of workout;Group IV (<20M/wk): 1/2 of workout
Empire Runners Club 2345 Hilltop Ct. Santa Rosa, CA 95404 If your Dues are Due! Renew On-Line at www.empirerunners.org and click on “membership”
MARK YOUR CALENDAR! Sun Aug 7 Salmon Creek Beach Runs – Salmon Creek State Beach – 10:00am Wed Aug 17 Summer Track Series – Santa Rosa High School – 6:30pm Thu Aug 18 Sept. Newsletter Deadline – Jerry Lyman Editor – [email protected] Sat Aug 20 Core Strength Training – Montecito Heights Health Club – 1pm Wed Aug 24 Bill’s Run – Julliard Park – 10K & 3K 6:00pm (Fleet Feet & City of Santa Rosa event)
Thu Aug 25 Club Meeting – Montgomery Village Round Table Pizza – 7:30pm Sat Aug 27 PA – Cross Country – Santa Cruz Challenge Sat Sep 3 PA – Cross Country – Phil Widener Empire Open – Foothill Park Windsor Mon Sep 5 Go for the Gold 5K – Stafford Lake 8:30am (benefits San Marin HS XC – a Tamalpa event)
2005 CLUB OFFICERS President John Royston 707 591-9390 [email protected]
Vice President Val Sell 707 539-1085 [email protected]
Secretary Lars Andersen 707 568-3948 [email protected]
Treasurer Michelle McConnico 707 579-9314 [email protected]
Permits & Insurance James Devine 707 542-8738 [email protected]
Membership Jerry Lyman 707 527-9020 [email protected]
Group Training Larry Meredith 707 526-4536 [email protected]
Student Grant Fund Alec Isabeau / Bob Finlay 707 527-0673 / 707 544-2251 [email protected] [email protected]
Website Ty Strange 707 542-1389 [email protected]
Grand Prix Czar Eric Downing 707 546-7311 [email protected]
HS Running Support Dale Peterson 707 569-9859 [email protected]
Slacking & Goofing Off Bill Browne 707 IAM-DONE [email protected]
Editor Jan, May, Sep Jerry Lyman 707 527-9020 [email protected]
Editor Feb, Jun, Oct Dan Preston 707 527-0613 [email protected]
Editor Mar, Jul, Nov Larry Meredith 707 526-4536 [email protected]
Editor Apr, Aug, Dec Dale Peterson 707 569-9859 [email protected]
