1
Corpus Roadrunners Newsletter
Nov / Dec 2009
What’s a “FARTLEK” and why on earth would you admit to doing it?
Upcoming January Events:
Events:
•
Jan 9:
9: 3rd AnnAnn-onthly IHOP
and run.
run.
•
Jan 23:
23: Rodd field 5K Run and
Roll 5K.
5K.
•
Jan 30:
30: Surf N Turf 10k / 5K
Padre Island Baptist Church.
Church.
INSIDE THIS ISSUE
•
‘Tis The Season For
2
Marathons
•
New York City Marathon 2
Race Report
- by Joe Wilson
•
I’m fine….San Antonio
3
4
There is a lot of information ‘out there’ on Fartlek training. Just Google it up and see if this is something you have
been missing in your training efforts.
2
Race Report
A “Cool” Race Report
Block Party:
In your city, neighborhood, or office park, use blocks as your "track." You can go around the block or do an outand-back. Start at a slow pace for five to 10 steps, then gradually increase the pace for 20 to 50 steps, then run at
race pace (but not all out) for one full block. Start with two or three fartlek segments and build to six. Walk for
one or two minutes between each faster section.
Running Landmark:
Pick a telephone pole, mailbox, stop sign, or anything up ahead and run to it. You can choose one item (all
telephone poles, for example) or multiple landmarks to create varying lengths of speed segments. On each
segment, gradually pick up the pace until you're running fast but not all out. For the last 20 steps, hold the pace,
but focus on relaxing your body and allowing momentum to take over. Walk or jog for half the distance of your
repeat, then spot your next landmark and take off again. Continue for a total of 10 to 15 minutes, before running
an easy five to 10 minutes to cool down.
- by Rich Martucci
•
The word ‘fartlek’ is a Swedish term meaning speed play.
Fartlek training was developed by Gosta Holmer a Swedish
coach, for a cross-country runner.
A lot of runners like to use the winter months to increase
their aerobic base. Fartleks are good to include in your
weekly workout because it allows you to vary your speed
during a workout. You will always want to warm up
before you start and the effort you will use during these
types of workouts is based on how you feel, so they are
not ’all out’ types of workouts.
Jeff Galloway gives a couple of suggestions on how to do
fartlek workouts:
- by Terry Palmer
•
Indianapolis Marathon
Race Report
- by Clay Brieger
•
Don Winkley sets
5
CCRR presented with plaque
American Age Group
Record for 24 Hr Race
•
Meet Your Members
6
— Steve McNeil
•
Meet Your Members
7
— Bill Dodge
•
Congratulations
8
Ricky Garza is the race director for a race held in
Hebbronville, TX held in the middle of July (almost the hottest
place on earth in the hottest month in the year), called the
Firecracker 5000. Why on earth would you want to run this
race? Ricky always works hard each year to make this a well
organized race and brings in some great competition. The
course is flat and fast. Ricky knows that Hebbronville is a bit
out of the way, so in appreciation for the support of the
members of the CCRR club, Ricky presented our club with this
plaque, If you would like to see it, Don Winkley has graciously agreed to keep it for the club.
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Corpus Roadrunners Newsletter
Nov / Dec 2009
‘Tis the Season for Marathons
I'm fine…..
Sitting in CC airport waiting my flight to DC.
Several of our CCRR members trained and participated in marathons this fall.
Kami Kouzekanani ran his 50th marathon in Marshall WV on Nov 1, 2009.
I just got way to dehydrated early on and never
was able to get it under control.
Clay Brieger ran the Indianapolis Monumental Marathon on Nov 7, 2009.
8:15 miles felt hard right from the start.
Many CCRR member ran in the San Antonio Rock n Roll Marathon / Half Marathon on Nov. The heat and humidity
made this a non-PR course for this year.
I tried to push through but never got in a
groove.
CCRR members, Julieta and Rich Martucci and Charlie Ozuna ran in the Las Vegas Rock n Roll Marathon on Dec 6.
Stayed with the 3:40 pace group for as long as
I could, maybe 11 miles then the cramps in the
calves started...then got really bad.
Dec 13, Kami Kouzekanani, Steve McNeil, Don Winkley ran the McAllen Fiesta Marathon.
Read about these and other race reports submitted by our members in this issue.
New York City
By 17 I was walking some every mile.
By 21 I was running some every mile.
At 25 I couldn’t go anymore and pulled over to
stretch. Went down for about 40 minutes.
Marathon
Race Report by Joe Wilson
New York is so much
more than just running the
marathon. It is estimated
that over 2 million spectators are along the course
and the experience of the
5 boroughs with the ethnic/cultural differences is
truly the experience of a
lifetime. They said that
over 43,000 finished this
year. The start of the race
over the bridge with the
fireboats in the harbor and
the Statue of Liberty in the
distance makes you want
to stop and take it all in.
My wife, Kim, finished the
race in the prior three years but this year had a seat at the finish line
and I a little jealous to hear the excitement she witnessed and was a
part of as our American runner, Meb Keflezighi, won. The experience of being in Manhattan for the days leading up to and right after
the event are incredible also as the whole town is marathon involved. Don’t ever miss a chance to do this race.
I live in Port Aransas and can’t find time now to participate in group
runs, etc. We plan to move back to CC in a couple of years and I
look forward to being more of a club participant then. In the meantime I am reporting a return from my 5th NYC marathon last Sunday
the 1st. Finished in 3:58:40 which was not a PR but a respectable
effort for me (old guy) and had a lot of fun.
Oxygen and electrolytes got me back up and I
walked it in.
Great EMS folks were very helpful but made
me sign a waiver before they would let me go.
Blood pressure was 80 over 50. They wanted
to take me to the hospital but you know that
wasn’t even an option.
So I finished and happy to have been able too.
I live to run another day!
Take care and thanks for your concern.
Julieta was the wiser and just took it slow and
easy.
By Rich Martucci.
Rich and his wife, Julieta ran the San Antonio Rock n
Roll Marthon, Nov 16, 2009
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This is a very COOL Race Report
by Terry Palmer
For four weeks of November and December
I have been in McMurdo Station, Antarctica doing
scientific research. McMurdo Station is situated in the
Ross Sea, south of New Zealand at almost 78 degrees
south. McMurdo Station, a US research station, is the
largest community in Antarctica and holds close to
1100 people in summer months (Nov – Feb). There
are all sorts of people down here but surprisingly a lot
of Texans. For anyone curious about what it was like
down there, I kept a journal with photos at
www.islandtoice.org.
While I was down at McMurdo, I participated in possibly the southern most
Thanksgiving Turkey Trot in the world. At McMurdo we celebrate Thanksgiving on the
Saturday following the real Thanksgiving date so that people can have a two-day
weekend rather than the usual one-day Sunday weekend. There were just over 100 participants from McMurdo
Station and New Zealand’s Scott Base in the 5 km (3 mi) Turkey Trot. As in other years we started and finished at
the McMurdo Chapel (Chapel of the Snows). However apart from this, the entire route changed. Instead of running
down the hill and along the sea ice, we ran almost to Scott Base and back. The temperature wasn't too bad for
running at -7 deg C (20 deg F) however the first half of the run was uphill into a 34 km hr-1 (21 mi hr-1) wind. The
difficult first half of the run had my lungs feeling like they were freezing but the downhill second half was a lot easier.
The McMurdo Turkey Trot
is actually a part of a fun run
series down there. There is
a steep uphill challenge, a
Christmas 10 km, and a half
and full marathon after that.
The marathon sounds
incredibly difficult as most of
it is on sea ice which can be
very slushy. There are
some hardy souls down
here though so I know the
challenge can be
accomplished.
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Corpus
Corpus
Roadrunners
Roadrunners
Newsletter
Newsletter
Nov / Dec 2009
Indianapolis Marathon
- By Clay Brieger
Kimberly and I arrived in Indianapolis Thursday afternoon, November 5th. We picked up
our rental and drove to McCordsville, a suburb about twenty miles away to stay with the Rottas. Alex and Andrea have a beautiful home. We went to an Italian restaurant that was owned
and staffed by Italians from Italy. Talk about authentic Italian food! We went to the expo Friday afternoon and got our bibs. We met up with two of my
internet friends from Runners World Online while there, Carl
and Walter. Walter went with us for an early spaghetti dinner
then we headed back to the Rotta's by 8pm. Alex and I strategized about the next morning’s race. Indianapolis was experiencing warmer than usual weather. Yes, I flew north to run
another warm race. The lows were forecast in the fifties.
What concerned us more was the forecast for breezy south
winds, the last half of the race headed south.
A non-runner asked me,
"Why do you put yourself
through that?" I asked what
they meant. "You get up each morning
at five or earlier and run for an hour or
longer. You get back to the house and
rush to log your run, shower and swallow a handful of vitamins and supplements before rushing off to work. You
work ten hou...rs and get home exhausted. Your in bed by nine and asleep
before ten most nights. Why?" Wow!
That really does describe me. But wait
a minute. I weigh 165, less than when I
got out of college. My blood pressure is
110/70 and my resting HR is 44. Surely
that has to mean something to someone besides my doctor and I. Let's look
at the sedentary 51 y/o male. He gets
to sleep until seven. Instead of taking
supplements he takes BP medicine,
Cholesterol medicine and maybe something for blood sugar. You see he
weighs 30-40 pounds more than at 22.
He works ten hours and comes home
exhausted. He is in bed by nine and
asleep most nights by ten. Yea. Wish
that was me. I'd
get to sleep two
extra hours.
;-) Clay B.
We got to downtown and parked the next morning by 7:15am. Had decided to wear normal racing attire so was a little cool waiting. Alex and I actually were seeded in the 3rd corral
based on times we submitted. With only 2500 marathoners and 3500 halfers, we were closer
to the start than I had ever been. There was a 3:20 pace group that Alex was going to run
with. I went out with my friend Walter. He left me at 3 miles and ran a 3:05. I held my pace
at 3:15 until the half. I hit the half at 20 seconds below 3:15 pace and it no longer felt easy.
Now the course turned back south into the wind. From here it was a slow battle holding off
the slower miles. At 23 we turned directly south into a 20 mile wind. I was giving up seconds/
minutes each mile. At 24 the 3:20 pacer passed with one runner in tow. I tried to go with
them but that lasted about 300 yards. I definitely hit the wall here but no cramps for the first
time. It was in the mid-60's and people were hitting the ground and getting medical care. I never felt in
distress. Those temperatures were killing them. I finished at 3:23 and what I noticed was everyone coming in had a white film around their mouth. We were sweating and the wind was drying the salt. I ended
with a 3:23 which was a 9 minute PR and 13 minute BQ. John warned me to sign up for Boston which I
did. Fortunately, I got in by a few days.
This is an excellent marathon that I would highly recommend to anyone. The course is beautiful and I
agree with Kami it is a PR course. The rest of our trip entailed going to Fort Wayne and South Bend,
Notre Dame, before flying home the next Wednesday. It was a fabulous trip!
Outside temp In degrees F
Gear Guide
61 and up
shorts, singlet or short-sleeved t-shirt
56-60
shorts, short-sleeved t-shirt
51-55
shorts, long-sleeved t-shirt maybe or t-shirt w/ arm warmers
46-50
tights, long-sleeved t-shirt or t-shirt w/ arm warmers, lightweight gloves maybe
41-45
tights, long-sleeved t-shirt, light-weight hat, gloves
36-40
tights, long-sleeved t-shirt, maybe short-sleeved t-shirt over
it, tossle cap, gloves
31-35
tights, two long-sleeved t-shirt or heavier turtle neck & short
sleeved t-shirt, tossle cap, gloves,
26-30
tights, heavy-weight turtle neck & long sleeved t-shirt, tossle
cap, heavy gloves, Vaseline on face
21-21
tights & biking shorts, heavy-weight turtle neck & longsleeved t-shirt or light jacket, tossle cap, heavy gloves
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Corpus Roadrunners Newsletter
Nov / Dec 2009
Don Winkley sets an American age group record for a 24 hour race in Cleveland
It was time to get measured. It had been almost
beyond memory since I
had a good performance at
either a 24 or 48 hr race.
My buildup to 24 hrs consisted of the go as you
please Vol State Road
Race, 314 miles across
Tennessee. During that
race I ran only the first day
and was reduced to waddling for 5 more days.
Returned Tennessee to
Texas resolved to begin
more serious training. Somehow I was suddenly highly motivated. My
weekly mileage increased as I chased Clay Berger and John
McAllister down Ocean Drive. To stay with them was serious speedwork for me. After each bout several days of slow running were required before my legs and body recovered. In addition I ran races 5k
to 20 miles most weekends. One final 15k race the week before the
24 hr race - I declared myself fit.
Off by car to Cleveland. A three day drive for me and arrived the day
before the race start. At the hotel I met Andy Lovy and he offered to
let me setup next to him and share his helper. This proved to be a
really significant event.
It's race morning, one hour to start. My shared crew person wants to
know what is my plan - plan? Well lets switch to dreaming 6 hour
splits 27, 25, 23 and hold on 20 plus the final 6 hrs. This dream would
put me close to the mystical 100 miles.
I started really easy and mentally figured the lap times needed for 28
miles in the first 6 hrs. The required pace seems hard, the legs are
not happy and doubt surfaces. I am reduced to running alone most of
the time, can't slow to talk to anyone and can't try to run with the big
boys (girls).
Electrolyte pills. My usual problem is leg cramps that start at about
50 miles and often the cramps basically stop me. There are electrolyte pills at the aid station - two or three in a individual cup. So every
couple of hours I take 2-3 pills. At times I wonder if one can O.D. on
electrolyte pills but am told 1 pill/hr/50lbs body weight. So I up my
intake. I also have some V-8 tomato juice to which I have added
extra salt.
For calories I drink Pepsi and a cranberry juice - amino acid creatine concoction I invented. Surprise, as the miles go on it seems
to get easier. Night comes and I am still on schedule. Mentally each
individual .92 mile lap - no problem - in little time another lap is finished.
I stop (left the track) only once for 10 min. to have an ART (Active
Release Technique) message. It seems to really help relive some of
my hamstring pain. Darkness falls, how cold will it get? I really hate
running in the cold. The evening temperature was a dream for me. I
wore my black Comrades t-shirt and Comrades shorts for the entire
race. There was a hort section into the wind at night where I was a bit
cold but in total comfort most of the night. My shared crew found
gloves - my only added clothing.
I ran all night, occasionally speed walked but only when I had someone
ahead running that I could pace off of. If I couldn't walk at their running
pace, I returned to running.
A review of my individual lap times showed I slowed a bit at 11-15 hrs
into the race with 13-16 min laps. I was worried that somehow I might
get cramps or simply crash and burn. Actually picked up the pace the
last 7 hours with most laps 12-14 min. With one hour to go - still runing
relaxed and easy. With the final count down I was surprised that I could
actually run. My final laps were really fast, at least for me and relative to
most others. There was much more left than I expected.
A close review of the lap sheets shows 3 laps at about 17 min and two
at about 22 min. Only five bad laps. One always wonders - What happened? Average lap time for the 24 hrs was 13.1 min. Pace 4.14 miles/
hr. My 6 hr splits, 28, 24, 23 and 25 miles. Very close to my dream pace
plan, especially interesting as Ichecked so seldom reference distance or
individual lap times.
Unbelievably, I was never sleepy, never got cramps, however lost time
to pee perhaps 30 times. The hydration level was never in question.
The final tally was 99.48 miles. At the bitter end of the race I never new
I was that close to an even 100 miles. Hard to tell - if I had known
would I have broken the magical 100 mile barrier? Several days after
the race I reviewed American age group records and found that my
99.48 miles may be a new 70-74 age group record road 24 hrs.
And so another race report enters my scrapbook of memories.
CCRR Yearly Membership Dues Reminder
Just a reminder to all Corpus Christi Roadrunners members that
yearly membership runs from November to November each year. The
yearly dues for the 2009-2010 year aredue at the end of November
2009. Members who do not renew by the end of January,will be
dropped from Corpus Christi Road Runners membership list February
1st.
All renewal applications postmarked before Jan.1, 2010 will receive
EIGHT bonus points for the ROTY. Several places in the ROTY
standings this year was decided by a point so these eight points can
count. The 1st ROTY run of the year is the upcoming Turkey Chase,
then the fun run shirt exchange, and the 1/2 Marathon Dec.19, 2009.
All fun runs will be worth two points this year. There also will be
several other races added for points which will be announced after the
holidays.
You can renew your CCRR membership either by mail or on line
at the CCRR www.corpusroadrunners.com. Any questions can be sent to
David Patterson at [email protected]. Please try to include a email
address where you can be contacted and the ages of all those family
members on the renewal or application form.
Have a safe and healthy running year.
David Patterson Membership Chair-
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Corpus Roadrunners Newsletter
Nov / Dec 2009
Meet your members: Steve McNeil
Age: 51
Occupation: Treasury Analyst
Family: Terri (married 29 years), Kristin (23), Colton (20)
Native of: Born Corpus Christi
Years running: 28 years
I began running because: To “get” in shape for racquetball
Current weekly mileage: ~65 /wk
Favorite place(s) to run: Texas – Huntsville State Park & Padre Island Seashore or wherever my friends are running. All-Time –
Reef Bay Trail, St. John, USVI
Favorite racing distance(s): 5k – 100m and all between
Pre-race preparation: Taper, taper, taper. Change nothing (diet-wise) in the days leading to the race, get a good night’s rest two
nights before the race and sometimes (for the really long races), an endless stack of pancakes helps.
My running/training philosophy is: Group runs. The social aspect of running with a wide diversity of people with different jobs,
opinions and views is an added benefit to the physical benefits of running.
My racing philosophy is: “Run ‘til you can’t run, walk ‘til you can’t walk” or “Start out slow, then back off”
PRs: 5K - 17:28, 10K - 36:09, 10M - 1:02:21, ½ Mar - 1:21:27, Mar 2:58:06, 50M –
7:54:22, 100M - 23:07:13
Other than running, my interests are: Saltwater Fly Fishing, Soccer,
Houston Texans & Texas Tech Football
One other thing that CCRR members would like to know about
me: Nothing of importance.
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Corpus Roadrunners Newsletter
Nov / Dec 2009
Meet your members: Bill Dodge
Age: 56
Occupation: employee benefits/health insurance
Family: wife Lynn, two daughters, Jenny and Jessie, new son-in-law, Branko
(Jessie’s), two sons, Batman and Raider
Native of: Utica, New York
Years running: :. 38
I began running because: . Carl Foster, TA at UT invited me to join him and his
friends
Current weekly mileage 40-50
Favorite place(s) to run: beach, Lady Bird Lake, Austin, National Mall, Washington DC
Favorite racing distance(s) I enjoy them all
Pre-race preparation: rest, postpone celebration to post race
My running/training philosophy is: be flexible, take shoes and shorts everywhere, run, adjust and enjoy
My racing philosophy is: I am a slow starter, don’t go out too fast, ease in and accelerate
PRs: marathon 3:16:53, 10K 38:09
Other than running, my interests are: bird hunting, fishing, gem and mineral collecting, flying
One other thing that CCRR members would like to know about me: I am fundamentally opposed to the manufacture, distribution, sale, use or display of plain solid running shorts.
8
Congratulations
Dianne Lee and Derold Maney
announced their engagement
on December 18.
Date to be set.
We wish you both all
the best!
Leroy and Martha Briggs
are anticipating the arrival of their
2nd child in July
Lupita Nicolaides passed her US Citizenship test this week, she is our newest
American Citizen!
Congratulations Lupita!