|
  |
|
|
|
|
|
The Jan/Feb 2010 Newsletter of the Daytona Beachcombers
Running Club |
|
|
|
 |
|
|
|
An early
morning run is a blessing for the whole day |
|
|
  |
|
rrca |
 |
|
http://www.north-florida-rrca.com/
|
http://www.rrcasouth.com |
|
ROAD RUNNERS
CLUB OF AMERICA
Over 700
Clubs and
180,000 Members
Founded in
1958
Take a visit:
http://www.rrca.org/ |
|
 |
|
party |
|
Beachcombers Christmas Party
• December 18, 2009 |
| |
|
 |
 |
|
Merry Christmas Beachcombers
& Friends |
Ms. Prez Colleen & VP Jerry |
| |
|
The Peninsula Club has
become the 'home' of the
Beachcombers annual
Christmas Party which was
held December 19 this year.
The club was beautifully
decorated in holiday style. |
| |
|
 |
 |
|
And, as usual, everyone had
a glorious time visiting,
sharing laughs, stories and
wonderful food.
|
| |
|
 |
 |
| |
 |
 |
| |
|
 |
 |
| |
|
View more pictures at
http://www.daytonabeachcombers.com/funruns&socials.htm
|
| |
|
 |
| |
|
rob |
|
|
|
|
 |
Rob Maxwell
is the owner of Maxwell's
Fitness Programs and is the
director of Sports Medicine and
Fitness Technology Program for
Keiser University, Daytona Beach
Campus. He teaches workshops
for ERA preparing candidates for
the American College of Sports
Medicine Certified Personal
Trainer and Health and Fitness
Instructor Certification. Rob
has a Master's Degree in
Exercise Physiology and is a CPT
through the American College of
Sports Medicine. We are
happy to have Rob share his
knowledge and articles with us. |
|
|
|
USING HEART RATE
TO GAUGE YOUR PROGRESS
•
by Rob Maxwell |
|
|
|
USING SUBMAXIMAL HEART RATE •
I’m a big believer in using
heart rate monitoring in your
training. There are many ways
to use HRM training. Often HRM
training is used as coaching.
I’ve used this and it’s fine.
What this means is you stay
within certain pre-set heart
rate intensities, regardless of
anything else—pace, etc. This
works quite well and has a
place. But an area that often
gets overlooked with HRM
training is its role in
feedback, which in a sense is
what HRM training is really all
about. Isn’t your heart rate an
example of feedback for the
body?
I
like to use HRM training for
this reason maybe above all
other reasons. |
|
 |
|
WHAT IS SUBMAXIMUAL HEART RATE •
Submaximal heart rate is simply
the heart rate that you measure
when you’re not working
maximally... A very simple
definition. When listing the
many benefits to cardiovascular
exercise, this is at the top of
the list (regarding
performance), as is resting
heart rate. What this means is
that if you are at a submaximal
pace early in the training
cycle, like maybe running a 10
minute mile when you can run an
8 minute mile, or using level 1
on the exercise bike when you
can use level 6, then after
weeks of training your HR should
be lower at the same given pace
or speed. This is your
submaximal heart rate. Just
like your resting heart rate
should lower from training, so
should your submaximal heart
rate. They go hand and hand. |
|
|
|
It
is known clinically that this is
more than numbers. This is a
big deal. One of the main
adaptations that happens in the
body from cardiorespiratory
training is improved stroke
volume (the amount of blood
pumped per beat of the heart).
When you improve your
cardiorespiratory fitness, your
heart gets more efficient and so
it can pump more blood per beat
than it used to. Thus is
doesn’t have to beat as
frequently as it used to in
order to pump the same amount of
blood or oxygen. So your heart
rate at rest, or at anything
less than max, will be lower at
the same pace or speed. Isn’t
that what you want? |
|
|
|
|
For example, if early in your
training cycle you’re running 10
minute miles at 145 BPM, which for
you is 75% of your maximum, and
after 2 months you’re running 10
minute miles at 135 BPM, which is
between 65-70% of your maximum,
aren’t you getting more fit? Of
course you are. What a great way to
gauge progress. I’m a firm believer
that if you keep an eye on feedback,
you will be more likely to do the
things that reinforce improvements.
I recently purchased a new car. It
has this really cool feedback sensor
that tells me my instantaneous fuel
mileage. Well, guess what? Because
I’m now aware of it, I’m driving in
a manner which allows me to get more
mileage per gallon. Gas is too
expensive for me not to
these
days. It’s the same with your
bodies. If you have a way to gauge
improvements, you’ll be more likely
to follow a sensible plan. |
| |
|
HOW TO DO IT • There are many
approaches to heart rate
monitoring. What I want to go into
here is a way to use heart rate for
feedback. Make sure you have a HRM
that will give you average HR at the
end of a workout. Just about any
HRM and GPS that has HR will do that
now. |
| |
|
You can go about this in a couple
different ways. If you know your
exact pace and distance, you can
track if your HR is improving or
not. Simply run your typical loop
or run, run it at a pace and
distance you know for sure, and
track your average HR. Do this on a
regular basis and you’ll know if
you’re making improvements or not. |
| |
|
You can also do this for certain HR
zones. Maybe you run different
paces for different workouts during
the week, which is a good thing.
You need simply to know what pace
you’re running (a GPS or very well
marked running loop is very helpful)
and for how long, and get your
average HR for each type of
workout. Maybe your “tempo” day is
7:30 pace miles, so simply run them
for whatever you run them for, and
keep check of your HR over the weeks
to make sure it’s coming down. Here
is a tip: As long as the HR is
dropping, there is no reason to push
to a faster pace yet. If it’s
improving, don’t fix it! |
| |
|
Another way to use feed back is to
do an aerobic time trial.
Periodically, see how far you can
run at a given aerobic heart rate.
Maybe you don’t allow yourself to go
over 80% of your maximum, and you
run this for 30 minutes not
exceeding that, and see how far you
go with those variables being
controlled. This is another great
way to check your aerobic
conditioning. |
| |
|
Why not race to check this? You
can, and ultimately a race is a
great indicator of progress, but
racing sometimes involves other
variables—maybe you really pushed
harder one day or maybe the
temperature was ideal or not ideal.
So, yes in the long run racing tells
your progress, but there is more to
the story. It’s great to have ways
to evaluate yourself in between
training so you can determine if
you’re on the right track or not. |
| |
|
I hope this helps you. I think
feedback is always a plus. There
is a lot of technology out there,
and I think it can definitely be
overdone. But there is also great
value in using it as well. Maybe
instead of being glued to your HRM
as your coach and personal trainer,
experiment with it as a source of
feedback. It’s amazing how, if you
really pay attention, you start to
see what works for you and what
doesn’t. I love when I have weeks
where I can look at my heart rate
average and see that I just did the
same amount of work that I did the
week prior, but I did it at 5 less
beats than I did the previous week.
It tells me it’s working. And when
I have the opposite response, I’m
grateful for that as well, because
it tells me I need to change
something. Maybe I was doing too
much speed work or racing too much.
In any event it always gives good
news! |
|
 |
|
fahey |
|
|
|
|
| |
|
 |
|
Always Searching for |
|
a Race to Place |
Gerry was born
in New York City in 1943.
He was |
|
raised in New
Jersey and graduated from
Rutgers |
|
University.
He became a line supervisor for
a |
|
pharmaceutical
company and promoted to plant |
|
manager in 10
years. He moved to
metro Atlanta where he lived for
27 years before moving to |
|
Florida in 2003. |
|
|
|
Gerry has (his
words) two wives, 1964-1997, and |
|
present wife,
Margarita, who he married in
2001. He has two
daughters, 2 granddaughters, a
grandson, one sister and one
brother. |
|
|
|
At the age of 31
Gerry collapsed at work, was |
|
rushed to the ER
as it was thought he had a |
|
heart attack.
It was actually total
exhaustion, |
|
fueled by a
sedentary lifestyle.
|
|
|
|
|
50 pounds over-weight, he was
told he had to take better care
of himself, exercise and lose
weight. He had played high
school baseball and basketball
but did not run. His
sister was dating a runner who
was in training for the NY
Marathon so Gerry thought that
would be a good way to lose his
weight. His exercise
program began and 36 years later
he is still running |
| |
|
|
Gerry is a sales rep
in the pest control industry.
He has worked for six pest companies
in the past twenty years, leaving
two companies that insisted he work
on Saturdays. Gerry says, "I
am a runner first. That
supports my 'addiction' by working.
Ask my ex-wife." His company
has an office in South Daytona so he
moved from the Sanford area to Port
Orange in 2008. |
| |
|
His most memorable
race weekend was in 2000 when he was
'between' wives. On December
24th in Birmingham, AL he was the
overall winner in the 5K.
(there was a 10K & 15K also).
He traveled from metro
Atlanta to Biloxi, MS on Christmas
day, where won $750.00 at the
casino. He met a female runner
from New Orleans who he had been
corresponding with online.
After a 10 mile run they went
to the casino where he won a $1600
jackpot. Gerry said, "I am not
going into any romantic detail other
to reference the 'lobster bisque' in
a Seinfeld TV episode." On
Dec. 26th. he won the Grandmasters
at the last chance to run a 1/2
marathon in Woolmarket, Ms. then off
to Hiram, GA for the Y27k on Dec.
27th. where he won the Grandmasters
there also. A weekend to
remember. |
|
| |
|
Gerry's favorite running
distance is the 5K. 1,486 races to
date have been 5K's. Due to his
work schedule he only runs two days a
week but most weeks he will race at
least twice a week.
He started running in the
Jim Fix era and keeps all the racing
forms from all the races he has run.
When he divorced in 1997 he made a goal
of running 1,000 races. (Do you
get the idea now Gerry is compulsive in
keeping his records?) He carries
his running gear in his car ready to
race/run anywhere, any time. He
runs in parks and trails on his lunch
hour. He doesn't to speed workouts
any longer. He says he's not
'speedy' any more.
|
 |
| |
|
Gerry
prefers training alone. It's a
good time to clear ones head, reduce
stress, and focus on the
next race - which is every weekend.
He has run 65 races this year, 78 last
year and 107 in 2001, the
year he hit 1,000 races. His next
goal is close. Running 1500 races
by his 67th birthday,
March
7. |
| |
|
Gerry has seen many of
his fellow runner's evolve into long
distance runners. Many develop
chronic conditions, as they continue to
enter marathons, until they can't run
anymore or continue to have physical
problems. He advises runner's to
find out what kind of a runner they are
- 5K, 10K and not to wear out
their body. He says, two
marathons, never finishing under 5
hours, was enough of that long distance
stuff for him. He knew long
distance was not his thing so he settled
on the short and fast. |
| |
|
With a full time job and
running every weekend, Gerry doesn't
have much time for other hobbies but
he loves to drive and doesn't mind
sleeping in his truck. On New
Years Eve he plans to drive to
Melbourne, run a 5K at 11:45, enjoy the
free food, avoid the drunks on the road
and hunker down in his truck with his
honey, before heading back 90 miles to
home. It's a great sunrise at
Melbourne Beach on January
1. |
| |
|
Gerry Fahey loves the
romance of running. As a kid, who
never wanted to grow up, he wanted to
play in the streets all day until his
mother would call and say supper
wouldn't stay. He loved TV
Westerns, traveling dusty roads to small
towns to meet the fastest gun. The
Have Gun Will Travel old western, became his 'have race will
travel' and took him to small towns,
dressed in black, always trying to be
the fastest in his age. And always
meeting the nicest people along the way.
Gerry once drove 229 miles one way to
run a race he could place in. He
passed up six races within 30 miles of
his home. One time he ran six
races in three states in three days.
He ran back to back 5K's. One hour
and seventeen miles apart three years in
a row getting first in his age group in
all six. He ran three races in
three states in 24 hours traveling 750
miles round trip .
|
|
|
|
 |
Gerry's next goal?
2,000 races/1700 age group places.
He has placed in 1261 of 1486 so he has
a long way to go.
Very few runners are a
vulture runner, but Gerry is the
ultimate vulture runner, and proud of
it. Always searching for a
race to place.
Obsessive? Fanatical? Passionate?
Maybe so but he has a dry wit and a love
for what he does - looking for a place
to race - or a race to place? |
|
 |
|
happy |
|
 |
 |
| |
|
|
 |
 |
| |
|
|
|
|
Merrill
Lay |
1 |
Joe
Brumenschenkel |
1 |
|
Darlean
Covelli |
1 |
Valey
Levy |
1 |
|
Dory Dunn |
3 |
Andy
Clark |
1 |
|
Ryan
Dineen |
4 |
Bill
Sherrier |
3 |
|
Janine
Grover |
5 |
Dane
LaCasse |
12 |
|
Jim
Montgomery |
7 |
Joseph
Astrauskas |
12 |
|
|
Katie Richard |
9 |
Bobbie
Cornelius |
13 |
|
Nicole Meyer |
11 |
John Dodd |
14 |
|
Pat Marshall |
11 |
Ken Vanslette |
16 |
|
Cler Hudgins |
14 |
Grant Scrabis |
17 |
|
Rick Smith |
20 |
Jen Ness |
18 |
|
John Zak |
22 |
Pat Clevenger |
20 |
|
Jimmy Wyatt |
22 |
Donna Hiatt |
21 |
|
Paul Grise |
25 |
Tony Giese |
22 |
|
Jenylyn
Fisher |
25 |
Ashley Newnam |
22 |
|
Jim Taylor |
28 |
Katie Krodel |
23 |
|
Donna
Lemnouni |
28 |
Anthony
Kastis |
23 |
|
Hunter
Campbell |
29 |
Debora Diaz |
23 |
|
Raven Kastis |
30 |
Katrina
Fisher |
26 |
|
|
Deirdre Love |
28 |
|
|
Doug Clark |
28 |
|
|
Virginia
Gawthorpe |
29 |
|
|
|
|
|
Who's
moving up to a new age group?
Ashley Newnam is our youngest
moving into the 25-29 age group.
Katie Krodel moves into 30-34;
Nicole Meyer 35-39;
John Dodd enters 45-49 age
group (watch out); Valeh Levy
enters the 'Grandmasters' division;
Tony Giese turns 55; Merrill
Lay & Cler Hudgins turn 65;
Donna Hiatt & Paul Grise move into
the 70-74 age group.
A couple of
other special birthdays to be
recognized - Hunter Campbell
and Deirdre Love both turn 18
and Joseph Astrauskas turns
21. Congratulations and Happy Birthday
to all of you! |
|
|
 |
|
years |
|
20 years ago • The Way They Were
• The Woman |
|
 |
|
|
| In
the Sept/Oct issue of The Beach Buzz I wrote an
article on the Men's Racing team that was
formed in 1989. Click here to view the article
The Men.
The article continues: |
| |
| In
the 1980's and early 1990's there was a
camaraderie among runners that is not as strong
today as it was then. This was the
beginning of the 'running boom' and fun and
excitement was felt strongly in the running
community and in the running clubs.
Daytona Beach Track Club had a tremendous amount
of talent in the men's and women's running as
well as an overwhelming desire to race,
compete, share, place and win! Thus, the
aspiration of forming a woman's team grew and
became a reality in 1991. |
| |
|
 |
 |
| The
original team members were Carol Lager, Sally
Wolfarth, Donna Hiatt, Carol Hansen, Susan Sides
Evelyn Rodriguez, Barbara Davis and Lori
Campbell--Baker. Over the years team
members were added as a spot became available.
The women did not have qualifying times to be
eligible for the team. Their selection was
based upon consistency of competition and age
group placement. |
| |
| The
women represented DBTC in style and they stood
out at races in numbers. Like the men, the
women were soon recognized at races as they
represented five different age groups and
generally each member placed first or second in
their respective age groups. Both teams
competed in the prestigious Track Shack Grand
Prix series in Orlando. |
| |
| In
the late 80's and early 90's team categories
were big at the Orlando and Jacksonville races
but by 1993 most races removed the 'team'
category from their races and the DBTC Men &
Women joined together and formed the 'Running
Team' and competed at races mutually agreed upon
by all members. |
| |
|
 |
 |
| Donna, Julie,
Mike, Paul, Pat, Shawn, Carol, Dom |
Paul, Donna,
Carol, Susan, Carol, Mike |
| There was a
special bond among the men and women of the DBTC
Running Team. The commitment, the camaraderie,
the competitive spirit, the social aspect, the
motivation, the inspiration, the fun. The
camaraderie of sharing and enjoying the sport we
all love, running for more than just yourself,
that is what made our men and women special.
They represented the club with pride and in
doing so, added another wonderful dimension to
their own running. |
 |
|
|
|
Where are they all today?
Sadly, we have lost two of the members, Sally
Wolfarth and Dom Vessa. Most
are still in the area running in the Masters,
Grandmasters or Senior Grandmasters age
divisions.
food |
|
 |
|
 |
Kickin' Collard Greens
If
you like greens you will love this recipe.
The bacon and onions give them a wonderful
flavor. Add more red pepper for a
little more spice |
| |
|
1 tablespoon olive oil |
1 teaspoon pepper |
|
3 slices bacon |
3 cups chicken broth |
|
1 large onion,
chopped |
1 pinch red pepper flakes |
|
2 cloves garlic,
minced |
1 pound fresh collard greens, cut in 2"
pieces |
|
1 teaspoon salt |
|
|
| |
|
Heat oil in a
large pot over a medium-high heat. Add bacon,
and cook until crisp. Remove bacon from pan,
crumble and return to the pan. Add onion, and cook
until tender, about 5 minutes. Add
garlic, and cook until just fragrant. Add
collard greens, and fry until they start to wilt. |
| |
|
Pour in chicken
broth, and season with salt, pepper and red pepper
flakes. Reduce heat to low, cover, and simmer
45 minutes, or until greens are tender. |
|
Nutritional
Information: Amount per serving:
Calories 148; Total fat 11.7g, Cholesterol 9 g |
|
 |
Black-Eyed Peas
Remember,
Black-Eyed Peas on New Year's Day brings good luck
for the entire year! |
| |
|
1 pound dry
black-eyed peas |
1 pinch garlic
powder |
|
2 chopped cooked
ham |
2 onions, diced |
|
salt & pepper to
taste |
1 (14/5 ounce) can
whole tomatoes |
| |
|
Place black-eyed
peas in 8 quart pot. Add enough water to fill
pot 3/4 full. Stir in ham and diced onions,
and season with salt and pepper, and garlic powder.
Place tomatoes in a blender or food processor, and
blend until the tomatoes are liquefied. Add
tomatoes to pot. Bring all ingredients to
boil. Cover pot, and simmer on low heat for 2
1/2 to 3 hours, or until peas are tender. |
|
Nutritional
Information: Amount per serving:
Calories 120; Total fat 3.4g; Cholesterol 9mg |
|
Bon Appétit |
|
 |
|
|
|
d&b |
|
 |
 |
| |
|
Local Swimmers Following in their footsteps
• Like Mother - Like
Daughter(s), Like Father - Like Daughter & Like
Grandmother & Grandfather - Like Granddaughter -
Confused? Follow this! |
| |
|
Gayle & Robert Casey
are super athletes. They were both competitive
runner's and swimmers in the 1990's. Now,
taking their place on the swimming scene are their
two young daughters, Shaun & Kendal.
|
 Shaun |
 Kendal |
| |
|
Shaun
is a junior at Spruce Creek and makes
her third straight all-area first team. She
won the 100 butterfly & finished 2nd. in 200 IM at
regional championships. She was Girls Swimmer
of the year, 2007. |
| |
| Kendal,
a freshman at Spruce Creek, is one of the best in the area. She
finished 2nd. in 200 and 500 free at districts with
area's best time in the 500 qualifying for state. |
| |
|
 |
Kelsey Hoffman
is the granddaughter
of long time local runner's, Carolyn & Harley
Hoffman. Kelsey is a
Sophomore at Spruce Creek where she took a big step
forward making the initial first team. She was
a big part of Creek relay teams that made state.
She qualified for regionals in 50 free and was
second in 50 and 100 free at districts. |
|
| |
|
Hallie Petersohn
is a Junior at Spruce
Creek and moves up
this year to make first team. She finished fourth
in 200 free at districts and 3rd. in 500 free in
districts.
Hallie is the daughter of
Scott & Gwen Petersohn
as well as cousin to Kendal & Shaun Casey. Both
parents are swimmers and runner's and heavily involved
in the Daytona Swim Association. |
 |
| |
|
|
 |
|
Congratulations to
Chris Rudloff,
Mainland, for being named The News-Journal Boys Cross
Country Runner of the Year for the third consecutive
year. Chris had a personal record of 15:54 and finished 6th.
at both region and state. |
To
Dave Halliday
Coach
of The Year
Flagler Palm Coast |
| |
|
|
And to Beachcombers Greg Frye, who is a senior and runs
for Spruce Creek. Greg posted a PR of 16:30, paced
the Hawks at conference by running 5th and led the
Hawks' charge at State by placing 69th in the 4A race!
 |
| |
 |
Nancy Snapp is bubbling all over.
On Nov. 22 she completed the Woman's Running Magazine
1/2 marathon in St. Petersburg. She
says she can now cross that off her bucket list! |
| |
|
Carter Vauhn Snapp
was born Dec. 30, 2009.
Carter is the first grandchild for Nancy & Fred and
first child for Nick & Nazach. What a Christmas
gift. Needless to say, Nancy is
on a running high as the excitement of Carters birth,
her completing the Woman's 1/2 marathon and the news she
will be a grandma again in July when daughter, Dana
Yarn, gives birth to her first child.
2010 will be a busy year for the
Snapp's.
Congratulations
everyone!
|
  |
| |
|
Ragnar Teams •
Congratulations again to all
the Ragnar Teams that participated in the Ragnar Relay,
November 20-21. Unfortunately, .some of the teams
were not recognized in the News Journal results article.
"Runnin Like WE Stole Somethin" from Flagler placed 4th
overall and 2nd. in the ultra division with only 6
team members rather than 12. Kevin Hahn's team,
Team Mixed Bag, finished in 28:18:00 and Go Big or Go Home
finished in 30:12:00. Again, congratulations to all
the teams! |
|
|
|
 |
Pam Giese •
Ironman
Daytona Beach Healthy Living Examiner Joanne
Magley
Some people aspire to be physically fit. Some work
really hard at it. Few people actually embody total
fitness.
Pam Giese
is one of those few.
Anybody who knows Pam will agree, and not just
because she’s a personal trainer by profession but
because she gets joy and satisfaction out of training
and encouraging others to be fit and healthy.
Pam has been a personal trainer and group fitness instructor for
26 years but it was only eight years ago that she took
up running as a sport.
And in those eight years, she’s accomplished many
extraordinary feats, including 13 half Ironmans, 12
marathons, and numerous shorter distance triathlons.
Recently, Pam earned the esteemed distinction of becoming an
Ironman. |
| |
|
The Ironman is a grueling triathlon in which athletes swim 2.4
miles, bike 112 miles and run 26 miles. Pam completed
the Florida Ironman, held November 7th in Panama City,
in 13 hours,15 minutes and 59 seconds. |
| |
|
Pam trained for one year in preparation for the Florida Ironman
and as she ran across the finish line the voice over the
sound system exclaimed,
“Pam Giese, you are an Ironman.” Every
athlete is celebrated as they cross the finish line. |
| |
|
For Pam, race day felt more like a victory lap than a grueling
endurance sport—a celebration of her training and accomplishments. Most
rewarding for Pam was being able to share the experience
with a group of her closest friends who cheered and
supported her throughout the course. Friends who
competed in the half Ironman the day after, and who all
committed to a full Ironman with Pam in 2011.
“The Ironman is not any harder than a half Ironman, just
a lot longer.” |
|
Congratulations Pam. We
are all so proud of you! |
| |
|
Hugh Wilson continues
to progress after surgery Oct. 27. Three weeks
after surgery Hugh was walking 6 miles a day (no
surprise). He started running again the first of
December with hopes of competing in a 5K in Ottawa in
mid January. I am sure Hugh's doctors are amazed
at his speedy recovery. Hugh had his 70th birthday
December 28th. and is still running a 5K in the 22's.
You won't find anyone else around here with that kind of
a time! |
| |
|
 |
Way to go Sharon
Lay on running a 3:38 at the Space Coast
Marathon, Nov. 29. Others running were
Sheila Sullivan, Pam Giese, 3:50; Keith Reiger 4:11
Jacksonville
Marathon: Kayle Fisher 3:02; Ken
Vanslette 4:32; John Roberts 3:41;
Dane Lacasse 5:35; Kevin Hahn
4:05
And to all of you that
ran marathons, 1/2's and the ultras, you are to be
congratulated! |
|
|
|
Trustworty
· Loyal · Helpful · Friendly · Courteous
· Kind · Obedient · Cheerful · Thrifty · Brave · Clean ·
Reverent ·
Eagle
Scout Court of Honor was held for Nathaniel
Peterson on December 19 at Daytona State College.
Congratulations
to Nathaniel and his proud parents, Pam & Doug.
|
 |
|
|
 |
Boozer Cruiser
Jan. 23 • St.
Augustine |
 |
|
|
• Hit The Trail 5K
• February 13, 2010 •
|
|
|
|
Marathon Tours & Travel
•
Marathontours.com
|
| Safaricom
Marathon & Half-Marathon June 26, 2010
· Have you
ever fantasized about running in the wild among giraffe,
zebra, eland, rhino and perhaps a lion or two? Well, you can
fulfill that wild adventure during a dream trip to the 11th
Safaricom Marathon & Half-Marathon on June 26
at the Lewa Wildlife Conservancy in the foothills of Mt.
Kenya. |
| Or,
the outrageous Marathon du Medoc
that runs through 59 vineyards in the fabled villages
north of Bordeaux on September 11. There are 22 wine
stops and clowning around in costumes is expected. |
| Or,
sign up for the 2010 Athens Classic
Marathon on October 31. The event will
celebrate the 2,500th anniversary of Pheidippides historic
run. The field will be limited to 8,000 runners. There is
also a 10K and 5K that also finish inside the 1896 Olympic
Stadium. |
|
|
|
|
pieces |
|
Bits
&
Pieces
&
Words |
|
|
"There is nothing
better than becoming an athlete. It is empowering."
Alanis Morissette |
|
|
Lust for the
future, but treasure the past!
|
|
|
Experience is what you get after you need it. |
|
|
"I've been
running for 20 years. I read all the books and
articles, yet I need a coach. Why? I still have
to be told, to be encouraged." |
|
The Late
Fred Lebow, Runner and Marathon Director |
|
| |
|
"Running gives me
confidence." • Steve Prefontaine |
| |
|
"To rapid a
buildup is critical to injuries. You need to know your
limits." |
|
Russ Pate,
Runner & Exercise Physiologist |
| |
|
"Training is
principally an act of faith. The athlete must believe in
it efficacy: he must believe that through training he will
become fitter an stronger." |
|
Franz
Stampfl, Coach to Roger Bannister and Many Others. |
| |
|
"When you first
get a hill in sight, look at the top of it only once. Then
imagine yourself at the bottom of the other side."
• Florence Griffith Joyner |
| |
|
"Everyday
courage has few witnesses. But yours is no less noble
because no drum bets before you , and no crowds shout your
name." • Robert Louis Stevenson |
| |
|
Ability is
what you are capable of doing. Motivation determines what you
do. |
|
Attitude is
how well you do it. • Lou Holtz |
| |
|
God didn't
promise days without pain, laughter without sorrow, sun without
rain, but He did promise strength for the day, comfort for the
tears, and light for the way. |
| |
|
|
|
|
| |
| |
|
|
|
|
|
|
|
|
